When the summer sun blazes high in the sky, there's nothing quite like sinking your teeth into a juicy slice of watermelon. This iconic fruit not only tantalizes our taste buds but also offers a plethora of health benefits that can keep you feeling refreshed and revitalized. From its hydrating properties to its rich nutrient content, here's why you should make watermelon a staple in your diet.<br /><strong><br />1. Hydration Station</strong><br /><br />With its high water content (about 92%), watermelon is nature's ultimate hydrator. Staying hydrated is essential for overall health, and watermelon makes it easy and delicious to meet your daily fluid intake goals. Whether you're lounging by the pool or hitting the gym, munching on watermelon can help keep you cool and hydrated.<br /><br /><strong>2. Nutrient Powerhouse</strong><br /><br />Don't let its watery nature fool you—watermelon is packed with essential vitamins and minerals. It's a rich source of vitamin C, which boosts the immune system and promotes healthy skin. Additionally, watermelon contains vitamin A, which supports eye health, and vitamin B6, which aids in metabolism and brain function.<br /><br /><strong>3. Antioxidant Armor</strong><br /><br />Watermelon owes its vibrant hue to a powerful antioxidant called lycopene. This compound gives the fruit its red color and offers a range of health benefits. Lycopene helps protect against oxidative damage caused by free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer. It's also known for its skin-protective properties, shielding against UV radiation and promoting a youthful complexion.<br /><br /><strong>4. Heart Health Hero</strong><br /><br />Keeping your heart happy and healthy is crucial for overall well-being, and watermelon can lend a hand in this department. The fruit contains citrulline, an amino acid that plays a role in maintaining healthy blood pressure levels. Citrulline is converted into arginine in the body, which relaxes blood vessels and improves blood flow, promoting cardiovascular health.<br /><br /><strong>5. Weight Management Ally</strong><br /><br />If you're watching your waistline, watermelon can be your best friend. Despite its sweet flavor, watermelon is relatively low in calories and contains no fat or cholesterol. Its high water and fiber content can help you feel full and satisfied, making it a smart choice for snacking or as part of a balanced meal.<br /><br /><strong>6. Workout Fuel</strong><br /><br />For fitness enthusiasts, watermelon can serve as a natural sports drink. Its high water content helps prevent dehydration during exercise, while its natural sugars provide a quick energy boost. Eating watermelon after a workout can also aid in muscle recovery, thanks to its replenishing electrolytes and amino acids.<br /><br /><strong>7. Digestive Aid</strong><br /><br />Good digestion is the cornerstone of good health, and watermelon can support your digestive system in more ways than one. The fruit is rich in fiber, which promotes regular bowel movements and prevents constipation. Additionally, the high water content of watermelon can help keep you hydrated and aid in digestion.<br /><br />Watermelon isn't just a summertime treat—it's a nutritional powerhouse with a host of health benefits. From keeping you hydrated to protecting your heart and skin, this juicy fruit deserves a place on your plate year-round. So the next time you're craving a refreshing snack, reach for a slice of watermelon and savor both its delicious taste and its myriad health benefits.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br />

Sweet and nutritious: exploring the health benefits of watermelon

7 Reasons to include watermelon in your diet for better skin

<ul class="summary-list"><li>Benefits of watermelon include keeping you hydrated, preventing sore muscles, and managing weight. </li><li>Watermelon contains about 45 calories per cup and is a good source of vitamins A, C, and B6. </li><li>Watermelon is good for you because it lowers blood pressure and reduces the risk of certain disease. </li></ul><p>Watermelon is a popular summer food that makes an appearance at many backyard barbecues and picnics. But this melon is more than a tasty treat on a hot day. Watermelon is packed with essential vitamins and nutrients and may even help you ward off disease. </p><p>Here are seven <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> benefits of watermelon and how to add more of it to your <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>. </p><h2>1. Keeps you hydrated</h2>Related Article Module: 7 science-backed benefits of drinking water - and how much water you should drink each day<p>A medium-sized watermelon is about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/" target="_blank" rel="noopener">92% water</a>, so it's a great option to keep you hydrated, says <a href="https://beilnutrition.com/meet-elizabeth/" target="_blank" rel="noopener">Elizabeth Beil</a>, RDN, founder of <a href="https://beilnutrition.com/" target="_blank" rel="noopener">Elizabeth Beil Nutrition</a>. </p><p>Water is an essential part of functioning at our best. In fact, water makes up <a href="https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects" target="_blank" rel="noopener">60%</a> of our body composition, which explains why it plays a major role in <a href="https://www.insider.com/benefits-of-drinking-water" target="_blank" rel="noopener">nearly every system in the body</a>, like: </p><ul><li>Regulating body temperature </li><li>Cushioning and lubricating joints</li><li>Reducing fatigue</li><li>Improving focus </li></ul><h2>2. Contains essential vitamins</h2><p>Watermelon contains many essential vitamins your body needs, including:</p><ul><li><a href="https://www.insider.com/vitamin-a-benefits#:~:text=Vitamin%20A%20benefits%20include%20maintaining,sweet%20potatoes%20to%20your%20diet." target="_blank" rel="noopener">Vitamin A</a>, which helps maintain eyesight and support lung health.</li><li><a href="https://www.insider.com/vitamin-c-benefits" target="_blank" rel="noopener">Vitamin C</a>, which helps our bodies absorb iron and keeps the immune system strong.</li><li><a href="https://www.insider.com/vitamin-b6-benefits" target="_blank" rel="noopener">Vitamin B6</a>, which also helps support the immune system and heart health.</li><li><a href="https://ods.od.nih.gov/factsheets/Magnesium-Consumer/" target="_blank" rel="noopener">Magnesium</a>, which helps regulate muscle and nerve function. </li></ul><p>One cup of watermelon <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients" target="_blank" rel="noopener">contains</a>:</p><ul><li>15 mg of magnesium (<a href="https://ods.od.nih.gov/factsheets/Magnesium-Consumer/" target="_blank" rel="noopener">3-5%</a> RDA)</li><li>12 mg of vitamin C (<a href="https://ods.od.nih.gov/factsheets/VitaminC-Consumer/" target="_blank" rel="noopener">13-16%</a> RDA) </li><li>0.068 mg of vitamin B6 (<a href="https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468#:~:text=A%20vitamin%20B%2D6%20deficiency,and%201.7%20milligrams%20for%20men.">5%</a> RDA)</li><li>42.6 mg of vitamin A (<a href="https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945#:~:text=If%20you%20take%20vitamin%20A,700%20mcg%20for%20adult%20women." target="_blank" rel="noopener">5-6%</a> RDA)</li></ul>Related Article Module: Electrolytes 101: Everything you need to know about these essential minerals<p> Watermelon also contains important minerals known as electrolytes, one of which is potassium. Electrolytes are crucial for keeping us hydrated, contracting our muscles, and regulating pH levels. </p><h2>3. Assists in weight management </h2><p>One cup of watermelon contains about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients" target="_blank" rel="noopener">45 calories</a>, making it a low-calorie snack. The high water content in watermelon can also be filling and help you eat fewer calories overall, Beil says. </p><p>A small 2019 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470521/" target="_blank" rel="noopener">study</a> examining the effects of watermelon consumption on satiety and body weight in overweight and obese adults found those who consumed two cups of watermelon daily for four weeks reported feeling less hungry and lost significantly more weight than the group who consumed low-fat cookies with the same amount of calories. </p><h2>4. May prevent muscle soreness </h2><p>Watermelon contains <a href="https://pubmed.ncbi.nlm.nih.gov/16007998/" target="_blank" rel="noopener">L-citrulline</a>, an amino acid that may help <a href="https://www.sciencedirect.com/science/article/pii/S2095254620300168" target="_blank" rel="noopener">reduce muscle soreness after a workout</a>. </p><p>The way it works is that L-citrulline dilates blood vessels, opening them up to allow for more blood flow to the muscles which can decrease soreness by improving the supply of oxygen during exercise, says <a href="https://realnutritionnyc.com/about/" target="_blank" rel="noopener">Amy Shapiro</a>, a registered dietitian and founder of <a href="https://realnutritionnyc.com/" target="_blank" rel="noopener">Real Nutrition</a>.  </p><p>A small 2013 <a href="https://pubmed.ncbi.nlm.nih.gov/23862566/">study</a> found that participants who drank plain watermelon juice or watermelon juice mixed with citrulline experienced less muscle soreness after a workout than the group that drank only a citrulline drink. </p><h2>5. May lower blood pressure </h2><p>Because citrulline helps open and relax blood vessels, it can improve blood flow and <a href="https://journals.ashs.org/hortsci/view/journals/hortsci/46/12/article-p1572.xml" target="_blank" rel="noopener">lower blood pressure</a>, Shapiro says. Staying properly hydrated can also help improve blood pressure because it helps the heart <a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy" target="_blank" rel="noopener">pump blood to muscles</a> more effectively.</p><p>A small 2012 <a href="https://academic.oup.com/ajh/article/25/6/640/160387" target="_blank" rel="noopener">study</a> found watermelon extract supplementation reduced blood pressure in obese adults with hypertension (high blood pressure) or prehypertension, but more studies are needed to draw definitive conclusions for a broader population. </p><h2>6. Reduces risk of disease</h2><p>Watermelon contains the antioxidant, lycopene, which can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC80172/#:~:text=It%20is%20one%20of%20the,as%20cancer%20and%20cardiovascular%20disease." target="_blank" rel="noopener">help ward off diseases</a>, like cancer or heart disease, Shapiro says. This antioxidant is also present in other red fruits and vegetables, including tomatoes.</p><p>Some studies have indicated lycopene may help <a href="https://www.uaex.edu/counties/miller/news/fcs/fruits-veggies/Surprising%20Health%20Benefits%20of%20Watermelon.aspx" target="_blank" rel="noopener">protect against certain cancers</a>, like prostate cancer. This is because lycopene appears to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/" target="_blank" rel="noopener">lower the insulin-like growth factor (IGF)</a>, a protein linked to cancer in high levels. </p><h2>7. Improves digestion </h2><p><a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">Fiber</a> is important for digestion because it adds bulk to stool, making it easier to pass, Shapiro says. Watermelon doesn't contain much fiber - about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients" target="_blank" rel="noopener">one gram per cup</a> - but its high water content can help improve digestion by moving along waste, Beil says. </p><h2>Insider's takeaway </h2><p>Watermelon is more than a tasty treat. It is packed with essential vitamins and nutrients that can reduce your risk of certain diseases and help you maintain a healthy weight. </p><p>You can eat watermelon plain or add it to a salad with arugula, tomatoes, and feta cheese. You can also press it into a juice or freeze it to make watermelon ice pops.</p><a data-type="6080573ec29eae3aad4f55b0">Electrolytes 101: Everything you need to know about these essential minerals</a><a data-type="6094985b7e6e6569c969a2a8">7 foods that help you burn fat and lose weight, according to dietitians</a><a data-type="60943df4a0bb1d5dc50354e5">6 of the best 'superfoods' you should consider adding to your diet, according to dietitians</a><a data-type="5fff33fa0d0ddd61b16584b2">The top 10 healthiest fruits and vegetables to add to your diet, according to nutritionists</a>

7 health benefits of watermelon that prove it's the perfect summer snack

Aging is an inevitable part of life, but the way we age can be influenced by the choices we make, especially when it comes to our diet. The food we consume plays a crucial role in determining how gracefully we age, affecting our skin, energy levels, and overall well-being. In this article, we will explore <keyword id="20284005" type="General" weightage="100" keywordseo="10-anti-aging-foods" source="Orion">10 anti-aging foods</keyword> that cater to the specific needs of both men and women, helping them maintain a youthful appearance and vibrant health.<br /><br /><strong>Blueberries:</strong><br />Blueberries are a nutritional powerhouse rich in antioxidants, particularly anthocyanins, which help combat oxidative stress and inflammation. These tiny berries can support brain health, improve cognitive function, and contribute to <keyword id="1296658" type="General" weightage="20" keywordseo="Radiant-skin" source="Orion">radiant skin</keyword>. Including a handful of blueberries in your daily diet can be a delicious and effective way to fend off the signs of aging.<br /><br /><strong>Fatty Fish:</strong><br />Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines offer numerous anti-aging benefits. These essential fats contribute to skin health, reduce inflammation, and support heart and brain function. Incorporating fatty fish into your diet at least twice a week can provide a substantial boost to your overall well-being.<br /><br /><strong>Avocado:</strong><br />Avocado is a nutrient-dense fruit packed with healthy monounsaturated fats, vitamins E and C, and antioxidants. These components help nourish the skin, promote <keyword id="9344237" type="General" weightage="20" keywordseo="Collagen-production" source="Orion">collagen production</keyword>, and protect against UV damage. Including avocado in salads, smoothies, or as a spread on whole-grain toast can contribute to a youthful and <keyword id="97317" type="General" weightage="20" keywordseo="Glowing-skin" source="Orion">glowing skin</keyword>.<br /><br /><strong>Dark Leafy Greens:</strong><br />Vegetables like kale, spinach, and Swiss chard are rich in vitamins, minerals, and antioxidants that support skin health and combat inflammation. These greens are also high in fiber, promoting digestion and overall gut health, which is crucial for nutrient absorption and detoxification.<br /><br /><strong>Nuts and Seeds:</strong><br />Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids, vitamins, and minerals. These nutrients help nourish the skin, reduce inflammation, and support joint health. Snacking on a handful of nuts or incorporating them into meals provides a convenient way to add anti-aging benefits to your diet.<br /><br /><strong>Green Tea:</strong><br />Green tea is renowned for its potent antioxidants, particularly catechins, which have been linked to improved skin elasticity and reduced signs of aging. Additionally, green tea has anti-inflammatory properties and may help protect against certain chronic diseases. Substituting your regular beverages with green tea is a simple yet effective step toward anti-aging.<br /><br /><strong>Colorful Vegetables:</strong><br />Include a variety of colorful vegetables such as carrots, bell peppers, and sweet potatoes in your diet. These vegetables are rich in beta-carotene, which converts to vitamin A, a crucial nutrient for skin health. Vitamin A supports collagen production, promotes cell turnover, and helps maintain a youthful complexion.<br /><br /><strong>Greek Yogurt:</strong><br />Greek yogurt is a protein-rich dairy product that provides essential amino acids for muscle maintenance and repair. It also contains probiotics, which support gut health and contribute to a strong immune system. Maintaining muscle mass and a healthy gut are key factors in the aging process.<br /><br /><strong>Tomatoes:</strong><br />Tomatoes contain lycopene, a powerful antioxidant known for its skin-protective properties. Lycopene helps neutralize free radicals, which can contribute to premature aging. Cooking tomatoes enhances the absorption of lycopene, so including tomato-based sauces or soups in your meals can be particularly beneficial.<br /><br /><strong>Water:</strong><br />Staying well-hydrated is crucial for maintaining youthful skin and overall health. Water helps flush out toxins, keeps the skin hydrated, and supports various bodily functions. Aim to drink at least eight glasses of water a day and consider incorporating hydrating foods like watermelon and cucumber into your diet.<br /><br />While aging is a natural part of life, making informed choices about the food we consume can significantly impact how we age. Including a variety of nutrient-rich, <keyword id="4953888" type="General" weightage="20" keywordseo="Anti-aging-foods" source="Orion">anti-aging foods</keyword> in your diet can contribute to better skin health, improved cognitive function, and enhanced overall well-being. Embrace these foods as part of a balanced lifestyle, and you'll be on your way to a healthier, more vibrant you.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br /><br />

Age-defying eats: did you know these 10 anti-aging superfoods ?

<ul><li>Dive into top fruits for a nourishing <keyword id="6385189" type="General" weightage="20" keywordseo="breakfast" source="Orion">breakfast</keyword>, infusing your mornings with vital nutrients and flavors.</li><li>Morning fruit intake energizes, aids digestion, boosts energy, enhances skin health, and lowers disease risks.</li><li>Enjoy fruits creatively in yogurt, smoothies, salads, and more, elevating your breakfast with nature's goodness.</li></ul>In the tapestry of nature's offerings, fruits stand as vibrant gems that can transform your breakfast into a delicious and nourishing experience. From the succulent sweetness of mangoes to the refreshing crunch of pomegranates, these fruits not only tantalize your taste buds but also infuse your mornings with essential nutrients. Let's checkout out these top fruits, exploring their benefits, consumption methods, and ways to seamlessly integrate them into your breakfast routine.<br /><br /><cmsannotation type="cmsannotation" annotationid="Top Fruits for a Healthy Breakfast" comment="subhead" text="Top Fruits for a Healthy Breakfast"><span data-til="noop">Top Fruits for a Healthy Breakfast</span></cmsannotation><br />Breakfast is the most important meal of the day, and it's important to start your day off with something healthy and nutritious. Fruits are a great way to do this, as they are packed with vitamins, minerals, and antioxidants that are essential for good health.<br />Here are some of the top Indian fruits that you can consume for a healthy breakfast:<br /><ul><li>Mango: Mangoes are a sweet and juicy fruit that is a good source of vitamins A and C. They also contain fiber, which can help you feel full and satisfied. Mangoes can be eaten fresh, frozen, or canned.</li><li>Banana: Bananas are a good source of potassium, which is important for heart health. They also contain vitamin B6, which is important for energy metabolism. Bananas can be eaten fresh, frozen, or baked.</li><li>Apple: Apples are a good source of fiber and vitamin C. They also contain quercetin, an antioxidant that has been shown to have anti-inflammatory properties. Apples can be eaten fresh, cooked, or juiced.</li><li>Orange: Oranges are a good source of vitamin C, which is important for the immune system. They also contain potassium and folate. Oranges can be eaten fresh, juiced, or used in smoothies.</li><li>Pear: Pears are a good source of fiber and vitamin C. They also contain potassium and copper. Pears can be eaten fresh, cooked, or juiced.</li><li>Papaya: Papayas are a good source of vitamin C, potassium, and fiber. They also contain lycopene, an antioxidant that has been shown to have cancer-fighting properties. Papayas can be eaten fresh, cooked, or juiced.</li><li>Berries: Berries are a good source of antioxidants, fiber, and vitamin C. They are also low in calories. Berries can be eaten fresh, frozen, or cooked.</li><li>Watermelon: Watermelon is a good source of lycopene, an antioxidant that has been shown to have cancer-fighting properties. It is also a good source of vitamin C and potassium. Watermelon can be eaten fresh or juiced.</li></ul><cmsannotation type="cmsannotation" annotationid="Benefits of Eating Fruits for Breakfast" comment="subhead" text="Benefits of Eating Fruits for Breakfast"><span data-til="noop">Benefits of Eating Fruits for Breakfast</span></cmsannotation><br />There are many benefits to eating fruits for breakfast. Here are just a few:<br /><ul><li>Fruits are a good source of vitamins, minerals, and antioxidants.</li><li>Fruits can help you feel full and satisfied, which can help you control your weight.</li><li>Fruits can help improve your digestion.</li><li>Fruits can boost your energy levels.</li><li>Fruits can help improve your skin health.</li><li>Fruits can help reduce your risk of chronic diseases, such as heart disease, stroke, and cancer.</li></ul><cmsannotation type="cmsannotation" annotationid="How to Consume Fruits for Breakfast" comment="subhead" text="How to Consume Fruits for Breakfast"><span data-til="noop">How to Consume Fruits for Breakfast</span></cmsannotation><br />There are many ways to consume fruits for breakfast. Here are a few ideas:<br /><ul><li>Eat a piece of fruit as is.</li><li>Add sliced fruit to yogurt or oatmeal.</li><li>Blend fruit into a smoothie.</li><li>Top your toast with sliced fruit.</li><li>Make a fruit kebab with skewers of fruit.</li><li>Stuff a pita pocket with fruit and yogurt.</li><li>Make a fruit salad.</li><li>Add fruit to your cereal.</li><li>Make a fruit smoothie bowl.</li></ul><cmsannotation type="cmsannotation" annotationid="Methods to Incorporate Fruits into Your Diet" comment="subhead" text="Methods to Incorporate Fruits into Your Diet"><span data-til="noop">Methods to Incorporate Fruits into Your Diet</span></cmsannotation><br />If you're not used to eating fruits for breakfast, here are a few tips to help you incorporate them into your diet:<br /><ul><li>Start with one piece of fruit each day.</li><li>Gradually increase the amount of fruit you eat each day.</li><li>Try different fruits to find the ones you enjoy the most.</li><li>Be creative with how you incorporate fruits into your breakfast.</li><li>Don't be afraid to experiment.</li></ul>Fruits are a healthy and delicious way to start your day. They are packed with vitamins, minerals, and antioxidants that are essential for good health. There are many ways to consume fruits for breakfast, so find a few ways that you enjoy and make them part of your daily routine. With these top Indian fruits, your breakfast can transform into a delightful and nutritious feast. <br />From the luscious indulgence of mangoes to the crisp burst of pomegranate arils, each fruit brings its unique flavors and health benefits to your table. By incorporating these fruits into your breakfast routine, you're not only indulging in nature's bounty but also nourishing your body with essential vitamins, minerals, and antioxidants. So, embrace the goodness of Indian fruits and embark on a journey towards healthier mornings and a more vibrant you.<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br /><h3>SEE ALSO:</h3><a href="https://www.businessinsider.in/science/health/food/webstories/top-10-superfoods-for-a-nutritious-morning/slidelist/102389792.cms" data-type="tilCustomLink">Top 10 superfoods for a nutritious morning</a>

Energize your mornings with these top fruit choices for breakfast

<ul class="summary-list"><li><a target="_blank" href="https://www.insider.com/costco-mediterranean-diet-recommendations-from-dietitian-minimal-cooking-2023-11">I'm a dietitian</a> who follows the Mediterranean diet, and I shop for staples at Trader Joe's. </li><li>The ready-to-go salad kits and frozen grains are a <a target="_blank" href="https://www.insider.com/best-easy-cheap-dinners-for-big-families-10-kids-2021-6">lifesaver on busy nights</a>.</li></ul><p>As a dietitian, <a target="_blank" href="https://www.insider.com/trader-joes-mediterranean-diet-recommendations-from-dietitian-minimal-cooking-2023-9">Trader Joe's is my go-to</a> for an amazing variety of convenient foods and unique snacks — especially while following a Mediterranean-style diet.</p><p>I try to eat lots of produce, <a target="_blank" href="https://www.insider.com/high-protein-plant-based-foods-blue-zones-diet-longevity-2022-1">plant-based protein</a>, whole grains, and healthy fats. Thankfully, the store delivers by providing fun and interesting offerings that check many of my boxes.</p><p>As an <a target="_blank" href="https://www.insider.com/which-foods-to-get-from-trader-joes-list-photos">avid Trader Joe's shopper</a>, I'm reflecting on 2023 to share 10 of the best things I bought at my beloved grocery store this year.</p><h2>Chili-onion-crunch hummus acts as a dip and a sandwich addition</h2><p>Hummus is made with chickpeas, a staple of <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/mediterranean-diet">the Mediterranean diet</a>. The pulses are a natural source of plant-based protein, fiber, and antioxidants.</p><p>I could make hummus at home, but it's more fun to crack open a container enhanced with a dollop of chili-onion crunch.</p><p>I use it as a dip and as a protein source in veggie wraps.</p><h2><strong>The vegan kale, cashew, and basil pesto tastes good on almost everything</strong></h2><div type="image" title="lauren's hand holding up a container of trader joe's vegan kale, cashew, and basil pesto in the aisles of trader joes" height="3024" width="4032" msid="105906487" hostid="261" sizebytes="714044"></div><p>Trader Joe's vegan pesto is versatile and delish. I use it as a sandwich spread, a dip, and, of course, a pasta sauce.</p><p>It's also my secret ingredient in <a target="_blank" href="https://www.insider.com/trying-cheap-and-expensive-grilled-cheeses-review-photos-2021-7">grilled-cheese sandwiches</a>.</p><h2>Zespri SunGold kiwis are a seasonal treat</h2><p>Sadly, SunGold season ended in early fall. But the <a target="_blank" href="https://www.insider.com/fruits-around-the-world-2018-7">golden-fleshed fruit</a> holds a place in my heart all year.</p><p>They're naturally sweet with no added sugar, making them a great snack. Just one gives you 100% of the recommended daily vitamin C intake.</p><p>Kiwis aren't grown throughout the Mediterranean, but all fruits are welcome within my interpretation of the diet's guidelines.</p><h2><strong>Trader Joe's fruits-and-greens smoothie blend makes mornings a breeze</strong></h2><div type="image" title="lauren's hand holding up a bag of fruits and greens smoothie blend in the freezer aisle at trader joes" height="3024" width="4032" msid="105906489" hostid="261" sizebytes="784616"></div><p>The store's frozen fruit and veggie blend allows me to whip up a nutrient-packed smoothie when I don't have fresh options on hand.</p><p>If I'm in the mood <a target="_blank" href="https://www.insider.com/healthy-smoothie-recipes-athletes-longevity-biohacker-2023-3"><u>for a breakfast smoothie</u></a>,<strong> </strong>all I need to do is pour it into a blender, add my liquid (like milk), and blend.</p><h2><strong>Trader Joe's Kung Pao Brussels sprouts help up my veggie game</strong></h2><p>Sometimes I just need an extra kick of flavor to make my veggies exciting to eat.</p><p>Trader Joe's saucy Brussels sprouts are flavorful enough to enhance any dish. And eating them helps me <a target="_blank" href="https://www.insider.com/what-happens-if-you-eat-vegetables-every-day-for-a-month-photos">meet my veggie quota</a> for the day.</p><h2><strong>The bulgur pilaf with butternut squash and feta is an easy side dish</strong></h2><div type="image" title="lauren's arm holing up a bag of bulger pilaf in the freezer aisle at trader joes" height="3024" width="4032" msid="105906491" hostid="261" sizebytes="881060"></div><p>Grains make up a big part of the Mediterranean diet.</p><p>Although I usually cook my own, the precooked, frozen options at Trader Joe's help make busy weeknights easier.</p><p>I enjoy that the store's bulgur pilaf is <a target="_blank" href="https://www.insider.com/guides/kitchen/roasted-butternut-squash">made with butternut squash</a>, helping me sneak in some veggies with minimal effort.</p><h2><strong>Cold-pressed watermelon juice is perfect to sip on in the summer</strong></h2><p>I prefer eating my fruit whole, but <a target="_blank" href="https://www.insider.com/tart-cherry-juice-for-workout-recovery-performance-enhancement-2023-10">sometimes drinking juice</a> can be a convenient way to include the nutrients in your diet.</p><p>Trader Joe's seasonal cold-pressed watermelon juice isn't cheap (typically about $3 for a 12-ounce bottle). But it's delightful on a warm summer day.</p><p>Plus, it's packed with plant compounds, like lycopene, with no added sugar.</p><h2><strong>Trader Joe's vegan dill dressing elevates a slew of dishes</strong></h2><div type="image" title="lauren's hand holding up a bottle of vegan dill dressing in the aisles of trader joes" height="3024" width="4032" msid="105906492" hostid="261" sizebytes="642442"></div><p>The <a target="_blank" href="https://www.insider.com/chefs-favorite-homemade-salad-dressings-2019-6"><u>Trader Joe's dressing</u></a> is great with salad or veggies. But it's also delicious on top of cooked fish.</p><p>Among the many dressing offerings out there, the vegan dill offers a creaminess that's hard to beat. Plus, the addition of fresh dill adds a flavorful punch.</p><h2><strong>Garlic and black pepper almonds provide a nice flavor boost</strong></h2><p>Nuts are a <a target="_blank" href="https://www.insider.com/mediterranean-diet-what-everyone-should-make-shopping-list">staple of the Mediterranean diet</a>, and Trader Joe's garlic and black pepper almonds pair well with veggies, fruits, and even fish.</p><p>Unlike some preflavored nuts, these aren't overloaded with sugary or salty additions, instead leaning on black pepper, sea salt, and dehydrated garlic and onion for their kick.</p><h2><strong>The Mediterranean-style salad kit is a staple</strong></h2><div type="image" title="hand holding up a bag of organic Mediterranean style salad kit in the aisles at trader joes" height="3024" width="4032" msid="105906493" hostid="261" sizebytes="736994"></div><p>Making a salad isn't usually hard to do. But once in a while, there's nothing wrong with leaning on <a target="_blank" href="https://www.insider.com/review-trader-joes-best-salads-worth-buying">a salad kit</a> — especially when it contains the perfect blend of flavors and textures.</p><p>I pair the organic Mediterranean-style salad with protein and starch for a balanced, nutrient-packed meal.</p>

I'm a dietitian on the Mediterranean diet who loves Trader Joe's. Here are 10 of the best things I bought this year.

The 20 healthiest fruits you should eat more of, according to dietitians

<ul class="summary-list"><li>On a low-carb <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword>, it can be difficult to consume enough fruits due to their high sugar content. </li><li>Low-carb fruits include strawberries, avocados, plums, and nectarines. </li><li>To help prevent blood sugar spikes, try pairing these fruits with fats and proteins. </li></ul><p>Whether you are on a low-carb diet because of a medical condition, like <a href="https://www.mdpi.com/2072-6643/11/5/962/htm" target="_blank" rel="noopener">diabetes</a>, or just trying to lose weight, eating low-carb <keyword id="11955020" type="UNKNOWN" weightage="60" keywordseo="fruit" source="Orion">fruit</keyword> is good for you. Plus, eating nutrient-rich fruit is essential for consuming enough vitamins and minerals. </p><p><strong>Important: </strong>A low-carb diet typically limits carbs to <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831" target="_blank" rel="noopener">20 to 57 grams per day</a>. </p><p>Here are 15 low-carb fruits and why they're so healthy for you, recommended by <a href="https://www.360girlsandwomen.com/about" target="_blank" rel="noopener">Sue-Ellen Anderson-Haynes</a>, RDN, founder of the <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> and wellness company <a href="https://www.360girlsandwomen.com/" target="_blank" rel="noopener">360Girls&amp;Women®LLC</a>.</p><h2>1. Strawberries </h2><div type="image" title="Strawberries for sale at Rue Cler street market, Paris, France." height="1989" width="3978" msid="85853622" hostid="261"></div><p>1/2 cup of whole <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients" target="_blank" rel="noopener">strawberries</a> contains:</p><ul><li>5.6 grams (g) carbohydrates,</li><li>1.4 g fiber</li><li>23.1 calories</li></ul><p>Strawberries contain ellagic acid, an <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428" target="_blank" rel="noopener">antioxidant</a> that​ <a href="https://pubmed.ncbi.nlm.nih.gov/15077879/" target="_blank" rel="noopener">reduces the risk</a> of cardiovascular events. Compounds in strawberries have also been found to suppress the progression of tumors. </p><p>Strawberries are also unlikely to spike blood sugar levels because they have a relatively low glycemic index of <a href="https://www.diabetescarecommunity.ca/diet-and-fitness-articles/10-low-glycemic-fruits-for-diabetes/" target="_blank" rel="noopener">41</a>. The glycemic index (GI) is a measurement of how quickly a food will cause your blood sugar to spike, and anything with a GI <a href="https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index" target="_blank" rel="noopener">of 55 or less is considered low</a>.</p><p><strong>Quick tip</strong>: Dip whole strawberries in nut butter for a boost of protein, or enjoy them on their own.</p><h2>2. Watermelon</h2><div type="image" title="watermelon" height="1063" width="2127" msid="85853623" hostid="261"></div><p>1/2 cup diced <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients">watermelon</a>:</p><ul><li>5.75 g carbs</li><li>0.3 g fiber</li><li>22.8 calories</li></ul>Related Article Module: 7 health benefits of watermelon that prove it's the perfect summer snack<p>Watermelon is one of few fruits rich in <a href="https://www.mskcc.org/cancer-care/integrative-medicine/herbs/lycopene" target="_blank" rel="noopener">lycopene</a>, a natural pigment that may be associated with a decreased risk of heart problems and certain types of cancer, though more research in humans is needed to confirm this. </p><p>Due to the lack of fiber, watermelon has a higher <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">GI score</a> of <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">76</a>. So if you have a medical condition like diabetes, you should pair watermelon with protein or fiber to slow the spike in blood sugar. </p><p>A fruit's fiber content is important for its glycemic index, because the higher the fiber, the slower your body breaks down carbs from the fruit's sugars, preventing blood sugar spikes. </p><p><strong>Quick tip</strong>: A unique way to enjoy watermelon is by grilling it in thick slices. Or pair it with feta and cucumber for a refreshing summer salad. </p><h2>3. Avocado</h2><div type="image" title="open avocado on wooden cutting board" height="1968" width="3937" msid="85853624" hostid="261"></div><p>1/2 cup sliced <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients">avocado</a>:</p><ul><li>6.3 g carbs</li><li>4.9 g fiber</li><li>117 calories</li></ul><p>While avocados are high in calories, they're also high in monounsaturated (aka "healthy") fat and low in sugar and carbs, giving them a <a href="https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en" target="_blank" rel="noopener">low</a> GI score.</p><p>Moreover, avocados are an excellent source of potassium. Half a cup of sliced avocado has about 354 mg, or 7.5% of your <a href="https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels" target="_blank" rel="noopener">daily value</a>. A diet high in potassium has been shown to help <a href="https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure#:~:text=The%20more%20potassium%20you%20eat,80%20who%20are%20otherwise%20healthy." target="_blank" rel="noopener">lower blood pressure</a> in people with <a href="https://www.insider.com/high-blood-pressure" target="_blank" rel="noopener">high blood pressure</a> and hypertension - typically anything above 120/80. </p><p><strong>Quick tip</strong>: The fat in avocados can help you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/" target="_blank" rel="noopener">better absorb</a> certain nutrients like <a href="https://cfaes.osu.edu/news/articles/ohio-state-research-fat-in-avocado-helps-body-absorb-convert-vitamin-nutrients" target="_blank" rel="noopener">beta carotene</a> and <a href="https://www.insider.com/fat-soluble-vitamins#:~:text=There%20are%20four%20fat%2Dsoluble,be%20absorbed%20by%20the%20body." target="_blank" rel="noopener">fat-soluble vitamins</a>. So it's a great addition to nutrient-dense meals like salads. Or you can make guacamole to add on top of healthy sides like roasted vegetables.</p><h2>4. Cantaloupe </h2><div type="image" title="cantaloupe melon shutterstock_456246106" height="1000" width="2000" msid="85853625" hostid="261"></div><p>1/2 cup diced <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/nutrients" target="_blank" rel="noopener">cantaloupe</a>:</p><ul><li>6.4 g carbs</li><li>0.7 g fiber</li><li>26.5 calories</li></ul><p>Like watermelon, cantaloupe has a high-water, low-fiber content and, consequently, a relatively high GI of about <a href="https://defeatdiabetes.org/resources/healthful-eating/fruits/cantaloupe-musk-melon/" target="_blank" rel="noopener">65</a>. </p><p>It contains <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&amp;contentid=BetaCarotenetene" target="_blank" rel="noopener">beta​ carotene</a>, which converts to <a href="http://insider.com/vitamin-a-benefits" target="_blank" rel="noopener">vitamin A</a> in the body to help keep the immune system, skin, and hair healthy, Anderson-Haynes says. </p><p><strong>Quick tip</strong>: To avoid a spike in blood sugar, pair cantaloupe with fatty foods, like avocado, or a protein-rich source like pecans. You can even mix them all together into a salad with your favorite dressing.  </p><h2>5. Blackberries </h2><div type="image" title="blackberries" height="1062" width="2124" msid="85853626" hostid="261"></div><p>1/2 cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients">blackberries</a>:</p><ul><li>6.9 g carbs</li><li>3.8 g fiber</li><li>30.1 calories</li></ul><p>Not only do blackberries have a <a href="https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en" target="_blank" rel="noopener">low</a> GI, but they're also high in <a href="https://www.mountsinai.org/health-library/supplement/manganese" target="_blank" rel="noopener">manganese</a>. Half a cup of blackberries contains 0.47 mg, or 20% of the daily recommended value (DV). Manganese is a mineral crucial for maintaining bone health. </p><p><strong>Quick tip</strong>: Add blackberries to your salad, or make blackberry jam by cooking the berries with chia seeds and water, Anderson-Haynes recommends. </p><h2>6. Raspberries </h2><div type="image" title="carton of raspberries" height="1047" width="2094" msid="85853627" hostid="261"></div><p>1/2 cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients">raspberries</a>:</p><ul><li>7.3 g carbs</li><li>4 g fiber</li><li>32 calories</li></ul><p>Raspberries contain anthocyanins, natural pigments with high antioxidant levels that can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042791/" target="_blank" rel="noopener">lower the risk of cardiovascular disease</a>. They also have a <a href="https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en" target="_blank" rel="noopener">low</a> GI.</p><p><strong>Quick tip</strong>: Top your favorite whole-grain cereal with raspberries to boost your fiber intake for the day. </p><h2>7. Peaches</h2><div type="image" title="grilled peaches" height="500" width="1000" msid="85853628" hostid="261"></div><p>1 medium <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients">peach</a>:</p><ul><li>14.3 g carbs</li><li>2.3 g fiber</li><li>58.5 calories</li></ul><p>One medium peach contains 1.1 mg of <a href="https://ods.od.nih.gov/factsheets/VitaminE-Consumer/" target="_blank" rel="noopener">vitamin E</a>, or 7.3% DV. Vitamin E is an antioxidant that boosts the body's immune system to help fight infection. Their GI is <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">43</a>.</p><p><strong>Quick tip</strong>: Try slicing a peach into circles, cooking it in a pan, and adding it to warm oatmeal, which provides additional fiber and protein to keep you feeling fuller, longer. </p><h2>8. Nectarines</h2><div type="image" title="Peaches Nectarines" height="750" width="1500" msid="85853629" hostid="261"></div> 1 medium <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/nutrients">nectarine</a>:<ul><li>15.1 g carbs</li><li>2.4 g fiber</li><li>62.5 calories. </li></ul><p>Nectarines are a good source of vitamin E, with one medium fruit containing 1.1 mg (8% DV) as well as 1.6 mg of<a href="https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984" target="_blank" rel="noopener"> niacin (10% DV)</a>. Niacin helps the <a href="https://www.mountsinai.org/health-library/supplement/vitamin-b3-niacin" target="_blank" rel="noopener">nervous system function properly</a> and keeps the liver, skin, hair, and eyes healthy. It also is low on the glycemic index <a href="https://glycemic-index.net/nectarine-fresh-fruit/">with a score of 35</a>. </p><p><strong>Quick tip</strong>: Make a nectarine smoothie with oat milk or another milk alternative, or dice nectarines finely and combine with salsa as a dip. </p><h2>9. Apples</h2><div type="image" title="apple slices" height="2001" width="4002" msid="85853630" hostid="261"></div><p>1 medium <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients">apple</a>:</p><ul><li>25.1 g carbs</li><li>4.4 g fiber</li><li>94.6 calories</li></ul><p>Apples have the most carbs of the fruits listed. However, we've included them here not only for their low GI score of <a href="https://defeatdiabetes.org/resources/healthful-eating/fruits/apples/" target="_blank" rel="noopener">38</a> but also because they contain <a href="http://insider.com/prebiotics-vs-probiotics" target="_blank" rel="noopener">prebiotics, </a>which feed the good bacteria in your digestive system. In turn, this can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/" target="_blank" rel="noopener">improve your gut health</a> and <a href="http://insider.com/prebiotics-vs-probiotics" target="_blank" rel="noopener">may help regulate mood and bowel movements</a>. </p><p><strong>Quick tip</strong>: Eat apple slices with peanut butter for a protein boost, or slice them thin and bake them for a crunchy treat.</p><h2>10. Grapefruit</h2><div type="image" title="grapefruit" height="1000" width="2000" msid="85853631" hostid="261"></div><p>½  <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/174675/nutrients" target="_blank" rel="noopener">grapefruit</a>:</p><ul><li>9.2 g carbs</li><li>1.4 g fiber</li><li>36.9 calories</li></ul><p>Grapefruit is one of the lowest-calorie foods on our list and also has a very low GI of <a href="https://defeatdiabetes.org/resources/healthful-eating/fruits/grapefruit/" target="_blank" rel="noopener">25</a>. Moreover, it's high in vitamin C, with 45.5 mg (50.1% DV) per half of a grapefruit. <a href="https://www.insider.com/vitamin-c-benefits" target="_blank" rel="noopener">Vitamin C</a> is an antioxidant that also helps the body's <a href="https://ods.od.nih.gov/factsheets/VitaminC-Consumer/" target="_blank" rel="noopener">immune system work properly</a>. </p><p><strong>Quick tip</strong>: Eat half a grapefruit and some almonds for a protein boost.</p><h2>11. Plums</h2><div type="image" title="plums" height="1060" width="2121" msid="85853632" hostid="261"></div><p>1 <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients">plum</a>:</p><ul><li>7.5 g carbs</li><li>0.92 g fiber</li><li>30.4 calories</li></ul><p>Plums are rich in anthocyanins, the same pigment found in raspberries, and also have a <a href="https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en" target="_blank" rel="noopener">low</a> GI. They also contain a compound called resveratrol, which can <a href="https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol" target="_blank" rel="noopener">fight inflammation</a>, thereby possibly lowering the risk of certain diseases including cancer, type 2 diabetes, and heart disease. </p><p><strong>Quick tip</strong>: Make a homemade plum sauce and add it to low-carb, whole-grain crackers, or use it as a marinade for your favorite protein.</p><h2>12. Oranges</h2><div type="image" title="oranges" height="1956" width="3913" msid="85853633" hostid="261"></div><p>1 <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169918/nutrients" target="_blank" rel="noopener">orange</a>:</p><ul><li>16.2 g carbs</li><li>3.4 g fiber</li><li>64.9 calories</li></ul><p>One orange is high in vitamin C, with 63.4 mg (70% DV), and contains 24 micrograms of <a href="https://www.mayoclinic.org/drugs-supplements-folate/art-20364625" target="_blank" rel="noopener">folate</a> (6% DV). Folate is a mineral important in red blood cell formation, which is needed for supplying oxygen throughout the body. They also have a low glycemic index at <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">43</a>. </p><p><strong>Quick tip</strong>: Cook oranges with your favorite protein dish, such as an orange tofu stir fry, Anderson-Haynes suggests.</p><h2>13. Blueberries </h2><div type="image" title="blueberries" height="1060" width="2121" msid="85853634" hostid="261"></div><p>1/2 cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients">blueberries</a>:</p><ul><li>10.8 g carbs</li><li>1.8 g fiber</li><li>42.2 calories</li></ul><p>Like other berries, blueberries are rich in antioxidants, including 7.2 mg of vitamin C (8% DV) per ½ cup. The glycemic index is <a href="https://defeatdiabetes.org/resources/healthful-eating/fruits/blueberries/">between 40 and 53</a>, depending on the variety and ripeness.</p><p><strong>Quick tip: </strong>Make overnight oats with chia seeds and blueberries for a breakfast that's high in fiber and antioxidants.</p><h2>14. Pineapple</h2><div type="image" title="pineapple" height="1062" width="2124" msid="85853635" hostid="261"></div><p>1/2 cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/nutrients" target="_blank" rel="noopener">pineapple</a> chunks:</p><ul><li>10.8 g carbs</li><li>1.2 g fiber</li><li>41.3 calories</li></ul>Related Article Module: 7 science-backed benefits of pineapple, according to dietitians<p>Pineapple contains a digestive enzyme called <a href="https://www.nccih.nih.gov/health/bromelain" target="_blank" rel="noopener">bromelain</a> that may help <a href="https://www.mountsinai.org/health-library/supplement/bromelain" target="_blank" rel="noopener">treat indigestion and reduce inflammation</a>. However, most of this research was conducted in animals and may not be applicable to humans. </p><p>To prevent blood sugar spikes, it's important to pair pineapple with either protein or fiber, since this tropical fruit has a relatively high GI score of <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">59</a> for our list.</p><p><strong>Quick tip:</strong> Try grilling pineapple or adding it to a stir fry. It pairs well with chicken and tofu on skewers, Anderson-Haynes says.</p><h2>15. Mango </h2><div type="image" title="Mango cut open" height="1105" width="2211" msid="85853636" hostid="261"></div><p>1/2 cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients" target="_blank" rel="noopener">mango</a> pieces:</p><ul><li>12.4 g carbs</li><li>1.3 g fiber</li><li>49.5 calories</li></ul><p>Much like cantaloupe, mangoes are rich in beta carotene and vitamin C, with 30.1 mg (33.4% DV) per ½ cup. Plus, they are less likely to cause blood sugar spikes with a glycemic index of <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" target="_blank" rel="noopener">51</a>.</p><p><strong>Quick tip</strong>: Make a mango and chia seed smoothie, which will help minimize a rise in blood sugar thanks to <a href="http://insider.com/chia-seed-benefits" target="_blank" rel="noopener">chia seeds' high</a> fiber and protein content.</p><h2>Insider's takeaway  </h2><p>Just because you count carbs doesn't mean you have to cut fruit. You don't even have to limit yourself to a few fruits - there are plenty of low-carb options in stores.</p><p>And that's important because eating a variety of fruits and vegetables ensures you're getting all the necessary vitamins, minerals, and other nutrients to keep you happy and healthy - and maybe make you a little healthier.</p><p>"The goal is to balance all your nutrients so that they're lowering calories, to lose weight and balance blood sugar," Anderson-Haynes says. </p><a data-type="61043be44ee3500d30646fdb">The 20 healthiest fruits you should eat more of, according to dietitians</a><a data-type="5fff33fa0d0ddd61b16584b2">The top 10 healthiest fruits and vegetables to add to your diet, according to nutritionists</a><a data-type="6102dd524dde615d3e2f1825">9 reasons to feel great when you're eating avocados</a><a data-type="60a68c6b16fb07061972eb94">10 low-carb snacks that are delicious and filling</a>

15 healthy and delicious low-carb fruits

Studies show that some fruits can protect us from the dreadful <keyword id="3387733" type="PERSON" weightage="20" keywordseo="effects-of-air-pollution">effects of air pollution</keyword>. These studies also reveal us that the antioxidants contained in some fruits can significantly reduce the harmful impact of <keyword id="55910" type="ORGANIZATION" weightage="20" keywordseo="Air-Pollution">air pollution</keyword> in most people. Here are the recommendations of some top studies related to this topic.<br /><br /><strong>List of five fruits that will help you fight the effects of air <keyword id="13001" type="COMPANY" weightage="20" keywordseo="pollution">pollution</keyword><br /></strong><br />The list of five fruits recommended by some studies to fight the <keyword id="583574" type="PERSON" weightage="20" keywordseo="harmful-effects">harmful effects</keyword> of air pollution include pink grapefruit, watermelon, tomatoes, citrus fruits like lemons and oranges, and avocados. <br /><br /><strong>Fruits and phytochemicals<br /></strong><br />Phytochemicals are a large group of compounds that plants produce and store in some fruits and vegetables. Substances like antioxidants, flavonoids, phytonutrients, and other types of phytochemicals can have a profound effect on our immune system and also strengthen our muscular, circulatory and other systems in the body. For example, lycopene, the phytochemical seen in fruits like pink grapes, tomatoes, red pepper and watermelon can significantly improve lung health and heart health. Though there are around 4,000 phytochemicals, the effects of only a few have been studied well so far.<br /><br /><strong>Antioxidants and air pollution<br /></strong><br />Antioxidants found in fruits can help save the cells from the dreadful effects of free radicals. Free radicals are molecules that are produced when substances like air particles, smoke, some foods and tobacco particles are broken down in the body. These free radicals bombard the body cells causing them severe damage. Hence it is very essential to keep the antioxidants level in the body as high as possible to fight these invaders. Studies suggest that free radicals might be causing heart diseases, pulmonary disorders, cancers and others. <br /><br /><strong>How these five fruits can help you fight air pollution?<br /></strong><br />Pink grapefruit, watermelon, tomatoes, citrus fruits like lemons and oranges, and avocados have high levels of antioxidants and phytochemicals in them. Hence as per the studies conducted in the areas of fighting air pollution, these fruits have been recommended to be more beneficial to health than ever before, especially when we are confronting the severe effects of air pollution. Yet another study conducted recently suggests that those patients suffering from COPD (Chronic Obstructive Pulmonary Disorder) and other kinds of respiratory problems can benefit a lot by eating these fruits.<br /><strong><br />Recommendations by new studies</strong><br /><br />A new study involving people with COPD and asthma tell us that those diagnosed with lower levels of some antioxidants especially vitamin C in their blood are more susceptible to damage due to harmful air pollutant particles. Combustion of fossil fuels and the smoke produced from traffic pump a lot of particulate matter into the air. Especially at a time when the concentration of these pollutants is high in the air around us, people with COPD and asthma are most likely to suffer alarming complications demanding hospitalization. The easy way to combat this condition is to consume the fruits recommended in this discussion that are rich in phytochemicals and anti-oxidants.<br /><br />

These five fruits will help you reduce the harmful effects of air pollution

The 9 best ways to stay cool without air conditioning

<ul class="summary-list"><li>To stay cool without AC, there are a few tricks you can use to keep yourself from overheating. </li><li>Make sure to block sunlight from entering your home with curtains or shades, and use fans properly. </li><li>You can also eat cool foods like salad or watermelon, drink lots of water, and use cold washcloths. </li></ul><p>If you don't have <keyword id="162935" type="ORGANIZATION" weightage="60" keywordseo="air-conditioning">air conditioning</keyword>, you're at a higher risk of overheating during the hot and humid summer conditions. </p><p>Overall, air-conditioning is the best<a href="https://www.researchgate.net/publication/242782803_Decadal_changes_in_heat-related_human_mortality_in_the_eastern_United_States" target="_blank" rel="noopener"> protective factor</a> against <keyword id="6359239" type="UNKNOWN" weightage="60" keywordseo="heat">heat</keyword>-related illness and death. And this is something to take seriously - heat illness killed an average of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4604981/#b2-433-436" target="_blank" rel="noopener">658 people per year</a> from 1999 to 2009.</p><p>If you're unable to invest in an air conditioner during the summer, or can't access indoor locations with air conditioning, it's imperative that you follow these recommendations to stay cool. </p><p><strong>Note:</strong> For more information about heat stroke and heat exhaustion, read our <a href="https://www.insider.com/heat-illness-guide" target="_blank" rel="noopener">heat illness guide</a>. </p><h2>1. Keep out sunlight  </h2><p>About <a href="https://www.energy.gov/energysaver/energy-efficient-window-attachments" target="_blank" rel="noopener">76%</a> of the sunlight that falls on standard double-pane windows turns into heat and raises the temperature in your home, according to the Department of Energy (DOE).</p><p>This is called solar heat gain. During summer, windows facing west and east allow in the <a href="http://www.marmottenergies.com/much-sun-heat-house/" target="_blank" rel="noopener">most heat,</a> while north and south facing windows only give small solar gains. </p><p>Fortunately, there are many ways to reduce the amount of heat that enters your home from sunlight. Here's how: </p><h3><strong>Close the curtains or blinds</strong> </h3><p>This is especially important on windows receiving direct sunlight - though the effectiveness can depend on the type and color of the material. </p><p><a href="https://www.energy.gov/energysaver/energy-efficient-window-attachments" target="_blank" rel="noopener">Studies demonstrate</a> that medium-colored draperies with white-plastic backings can reduce heat gains by up to 33%. Lining your curtains with light-colored fabrics, if they are not already light, will help reflect the sun. </p><h3><strong>Use shutters, shades, or awnings </strong></h3><p><a href="https://www.efficientwindowcoverings.org/understanding-window-coverings/exterior-louvered-shutter" target="_blank" rel="noopener">Exterior shutters and shades</a> are most effective at reducing solar heat gain, according to the DOE. Shades are typically fabric or vinyl and the material may have openings that allow some visibility through the window. The larger the openings, the less protection from solar gain. </p><p>Insulated cellular shades - for a window's interior - are made of pleated materials that can fold up, like an accordion. They can reduce solar gain by up to <a href="https://www.energy.gov/energysaver/energy-efficient-window-attachments" target="_blank" rel="noopener">80%</a>. </p><p>An awning is a roof-like shelter on a home's exterior that shades windows from the sun's heat and glare. Window awnings can reduce solar heat gain in the summer by up to 65% on south-facing windows and 77% on west-facing windows.</p><h3><strong>Apply high-reflectivity window film</strong></h3><p><a href="https://efficientwindowcoverings.org/understanding-window-coverings/applied-film" target="_blank" rel="noopener">Window films</a> can be useful if you don't want to block views since they are semi-transparent, or on windows that are difficult or expensive to fit with other treatments. </p><p>They typically have three layers: an adhesive layer that sits against the glass, a polyester film layer, and a scratch-resistant coating. As solar radiation strikes the glass, window film acts as a sunscreen to block harmful ultraviolet (UV) rays as well as reduce the levels of heat and light passing through the glass. </p><p><a href="https://pubmed.ncbi.nlm.nih.gov/23880667/" target="_blank" rel="noopener">This study</a> showed that most of the relatively low-cost window-tinting films successfully reduced heat transmission by 5 to 10°C. They can be professionally applied or are available for do-it-yourself at home improvement stores. </p><h2>2. Utilize fans properly</h2><p>Fans can't lower the temperature of <a href="https://science.howstuffworks.com/question22.htm" target="_blank" rel="noopener">an entire room</a> - that's because the electricity driving the fan turns directly into heat. </p><p>However, fans can create a wind chill effect, so you feel cooler. Basically, when a fan blows air around, it helps sweat evaporate from your skin, which cools you down. </p>Related Article Module: How to cool down a room with fans if you don't have AC<p>Ceiling fans are considered the most effective, <a href="https://www.energy.gov/energysaver/home-cooling-systems/fans-cooling" target="_blank" rel="noopener">according to the DOE</a>, because they circulate the air in a room to create a wind-chill effect throughout. But turn them off when you leave the room; remember, ceiling fans cool people, not rooms. </p><p>Also, when buying ceiling fans, look for the ENERGY STAR® label since fans that earn that label move air 20% more efficiently, on average, than standard models, according to the DOE. </p><p>Window fans, or portable fans, can also work well in many climates, but they are only effective if you use them correctly. <a href="https://www.overstock.com/guides/tips-on-cooling-your-home-with-window-fans" target="_blank" rel="noopener">To do so,</a> you'll only want to use them when the air outside is cooler than the air inside, which is usually at nighttime. </p><h2>3. Drink lots of water </h2><p>Frequently drinking water is one of the best protective measures against heat-related illness. That's because your body needs water to effectively deal with hot temperatures.  </p><p>When you get too warm, your body starts to sweat. The evaporation of your sweat cools the skin, which helps to cool down your whole body. </p><p>The problem is that excessive sweating can lead to dehydration. And your body can become dehydrated before you notice signs, so it's important you <a href="https://www.cdc.gov/disasters/extremeheat/heattips.html" target="_blank" rel="noopener">don't wait</a> until you feel thirsty to drink. </p><p><strong>Quick tip:</strong> <a href="https://www.insider.com/how-much-water-are-you-supposed-to-drink-a-day" target="_blank" rel="noopener">How much water you're supposed to drink a day</a> depends on your weight. You can divide your weight in half to figure this out - if you weigh 150 pounds, you should drink at least 75 fluid ounces every day, which is about 9 eight-oz cups.</p><p> In addition, if you are doing any exercise that makes you sweat, you need to drink even more water to replace the lost fluids and stay hydrated. </p><h2>4. Use cold washcloths </h2><p>Applying a cold, damp cloth directly to your skin can help lower your temperature. <a href="https://newsnetwork.mayoclinic.org/discussion/keeping-cool-in-blistering-hot-weather/" target="_blank" rel="noopener">The Mayo Clinic recommends</a> placing it on your pulse points - such as the back of your neck, under your armpits, on your wrists, or groin. </p><p>In these areas, your blood vessels are close to the surface of your skin, meaning the cold will extract more heat from your body and bring your temperature down more quickly. </p><p>Prepare a cold washcloth by:</p><ul><li>Wetting a towel with cool water</li><li>Squeezing out excess water, so that the towel is damp</li><li>Leaving it in the refrigerator - the longer you leave it, the colder it will be</li></ul><p>If you use ice packs, make sure to never apply ice directly to the skin, as this can result in a burn. Instead, ensure it is wrapped in a towel or a blanket so there is a barrier between the ice and your skin. And never apply it for long periods - the <a href="https://consumer.healthday.com/encyclopedia/first-aid-and-emergencies-20/emergencies-and-first-aid-news-227/ice-and-heat-packs-645144.html" target="_blank" rel="noopener">general rule of thumb</a> is no more than 20 minutes every two to four hours. </p><p>Although it can give temporary relief, taking a cool bath or shower actually<a href="https://theconversation.com/health-check-do-cold-showers-cool-you-down-71004" target="_blank" rel="noopener"> increases our core temperature</a>. Your skin temperature falls and you'll <em>feel</em> cooler, but the cold water results in less blood flow to the skin, so you'll actually keep more heat inside. </p><p><strong>Important:</strong> As counterintuitive as it might seem, warm showers - with a water temperature of about 91.4 °F - can actually keep us cooler by increasing blood flow to the skin, allowing more heat to escape the body. </p><h2>5. Eat cool foods and avoid alcohol</h2><p>Here are five expert-recommended foods and drinks to cool yourself down:</p><h3><strong>Salads</strong> </h3><p>Vegetables contain lots of water, which can help keep you cool. Lettuce, for instance, is 95% water and cucumber is 96% water.</p><p>In addition, salads require no cooking. Any food that doesn't require heat to prepare is better - for example, the CDC <a href="https://www.cdc.gov/nceh/features/extremeheat/index.html" target="_blank" rel="noopener">advises against</a> using your oven to cook, since it can make you and your house even hotter. </p><h3><strong>Watermelon</strong> </h3><p>Not only is watermelon a summer staple for picnics and barbecues, but it's also 90% water. </p><p>"The pink flesh contains vitamins C and A and the antioxidant lycopene-which helps in protecting you from the sun too," says <a href="https://www.ffactor.com/our-founder/" target="_blank" rel="noopener">Tanya Zuckerbrot,</a> a registered dietitian in New York City. "This is the perfect snack to cool off and replenish electrolytes that are lost as you sweat in the sun."</p><h3><strong>Mint</strong></h3><p>Fresh mint can be grown in the garden and provides an instant cooling <a href="https://www.livescience.com/66028-why-mint-makes-your-mouth-cool.html" target="_blank" rel="noopener">sensation</a>. It's a zero-calorie addition that will freshen any drink or snack.</p><h3><strong>Hot Peppers</strong></h3><p>"Ironically, spicy foods are a great way to beat the heat," Zuckerbrot says. "Eating something that will cause sweating, nature's way of cooling us down, will allow you to withstand the sun." </p><p>Sweating can lead to dehydration, though, so make sure to consume substantial water throughout the day.</p><h3><strong>Non-alcoholic beverages</strong> </h3><p>"Skip the margaritas and mojitos," says <a href="https://www.karenansel.com/" target="_blank" rel="noopener">Karen Ansel</a>, MS, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. "A summertime cocktail might seem like just the thing for a warm evening, but too much alcohol can cause your body to lose water." </p><p>If water starts to sound bland, rethink your ice cubes, Ansel says. Adding frozen berries, grapes, or melon chunks to sparkling water is a refreshing way to switch things up.</p><h2>Insider's takeaway </h2><p>While these tips can help you stay cool, extreme heat can sometimes be too much to bear without air conditioning. </p><p>If you're unable to keep yourself cool with these strategies, you may develop the symptoms of <a href="https://www.insider.com/heat-exhaustion-symptoms" target="_blank" rel="noopener">heat exhaustion</a>, which, if left untreated, can turn into <a href="https://www.insider.com/heatstroke-symptoms" target="_blank" rel="noopener">heatstroke</a> - a serious medical emergency that can lead to organ damage or death without immediate attention. </p><p>When temperatures are high, such as during a <a href="https://www.insider.com/how-to-prepare-for-a-heat-wave" target="_blank" rel="noopener">heat wave</a>, you may also want to check in more frequently on young children under the age of four, as well as older people above the age of 65, because they are more susceptible to heat-related illness.</p><a data-type="60c903510c267549a56e2d42">How to avoid heat cramps and stay safe while exercising in extreme heat</a><a data-type="5ed6c871191824296a3498ca">6 ways to prepare for a heat wave, and prevent heat-related illness</a><a data-type="60d5fd060d5b755e7a505932">What is sun poisoning? How to avoid this severe sunburn at the beach</a><a data-type="60c7cdfc7e6e652d561efa28">How to recognize the warning signs of heat stroke and stay cool in high heat</a>

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