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Prescribing Nature? Why Some Experts Say That Nature Is the Key to Staying Healthy

Everyone loves vacation. Some families prefer tropical getaways and others adore the Rocky Mountains. My favorite memory is a time our family visited the Amazon rainforest, swimming in a cove with lush plants and waterfalls. These trips all have something in common: beautiful nature.

What Are the Health Benefits of Nature?

The effects of nature are so positive that doctors are starting to write prescriptions for ecotherapy, or nature trips:

  • Fighting stress and depression: One of the biggest benefits of being in nature is that it improves your mood. Stress, anxiety and depression practically disappear. You feel relaxed, positive and energized.
  • Increasing your sense of wellbeing: Studies show that people who spend time in nature are more likely to feel deep satisfaction, meaning and joy in life.
  • Protecting your body: People who spend time outdoors every week have a lower risk of heart disease, respiratory problems, diabetes and overweight.
  • Strengthening your immune system: An excursion into the woods or a weekend at a national park can boost the effectiveness of your immune system, helping you stay healthier.
  • Relieving pain: When you get plenty of sunlight, it can trigger pain relief for your entire body. In fact, these rays may even increase healing, curing cuts and some injuries more quickly.

You don’t need to go it alone to improve your health. An enjoyable outing with friends or family members can actually increase the mental, physical and emotional benefits you receive.

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Why Is Nature So Good for You?

Think back to the last time you visited a park, beach or forest. First, imagine the sights. Do you see gorgeous fields of wildflowers, colorful hummingbirds or majestic mountains?

The reason beautiful vistas are calming is because they interrupt the negative thoughts that stress makes you replay over and over in your mind. Nature captures your attention and gets you to focus on something positive, interesting and wonderful instead.

Now, remember the scents. Do you smell a salty ocean breeze, fresh green plants, delightful roses or irresistible cedar?

These aromas do more than tempt your nose. They contain natural aerosols, tiny bits of essential plant oils, that can trigger certain hormones in your body. That’s one reason why pine forests are so calming.

What about the sounds? Can you remember the chirping of birds, the gentle rustling of leaves or the smooth crashing of waves at the ocean?

Nature sounds are proven to have a soothing effect on your brain, making you feel relaxed and helping you sleep better at night. Even the absence of sound is enjoyable, that total peace and quiet you only find in nature. 


Where Can You Go?

Going outdoors doesn’t have to be complicated. The important thing, according to studies, is to get at least two hours of ecotherapy every week. The two hours can be split into 20 minutes every day or a full morning on the weekend.

Go for a walk in the park or plan a bonfire with friends in the country. National parks are the purest form of nature, but not everyone lives close enough to go regularly. If you have woods near your house, enjoy a hike through nature trails. Take a trip to the beach or the lake.

Get as far away from the noise pollution and air pollution of the big city as possible. You can even get benefits by working in your garden or watching hummingbirds on your patio. Don’t plan too much — just do it!

Do you have a favorite nature getaway you want to share? Tell me about it in the comments below!

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Why I Prefer Exercise Out of the House

It’s no secret that exercise is good for the body and mind, but when I see so many people choosing to exercise indoors on treadmills or stationary bicycles, I don’t understand it. While I may be a little old-fashioned, I think there’s nothing better than getting your heart pumping while enjoying the great outdoors. Here are some of the reasons why I prefer to exercise out of the house.

It Helps With Insomnia

Now, hear me out. When you exercise outdoors with natural sunlight surrounding you, it helps to regulate your body’s internal clock (also known as your circadian rhythm). If you’re always inside soaking up artificial light, your body can become confused and you may have trouble sleeping at night. Plus, breathing fresh air regularly may help improve the quality of your sleep at night!

It Helps Your Body Create Vitamin D

Vitamin D is one of the most important vitamins for your body’s immune system. It also helps the body absorb calcium from dietary sources. Unfortunately, many adults in the United States have low levels of vitamin D, which can lead to a deficient immune response and can affect bone health in a negative way. Since exposure to the sun is necessary for our bodies to create vitamin D from cholesterol, regular outdoor exercise sessions are important.

You don’t have to do typical “exercise” to benefit from the sun, either. Working in the garden, doing yardwork or playing with grandkids outside are all great ways to get outdoor exercise and boost your vitamin D levels without feeling like you’re “working out.”

It Provides a Natural Mood Boost

If you’re feeling grumpy or sad, spend some time outdoors on a lovely day and watch how quickly your mood improves. There’s no doubting that natural light and fresh outdoor air help provide the mind and body with positive energy. I’ve noticed that when I regularly exercise outside of my house, I’m less likely to feel down or depressed. Being outside is one of Mother Nature’s most under-utilized natural mood-boosters.

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It’s Free!

The cost of a gym membership adds up over time. If you’re looking for ways to save money, ditch the membership and ride your bike or take a walk outside. It’s completely free of charge!

It Reduces Stress and Lowers Blood Pressure

Whether you take a simple stroll outside or you engage in a vigorous hike, you’re doing your body good in a lot of ways. Studies show that people who engage in physical activity outdoors lower their heart rate and blood pressure. If you’re not in peak physical activity, just take things slow to get started. As your cardiovascular health improves, you’ll be able to exercise longer and harder than before.

It’s Fun

I’ve tried working out on a treadmill with dozens of other people working out on either side of me. I got bored really quickly. Even when you have a television show in front of you, walking on a treadmill without going anywhere just seems like a waste of time. Walking outdoors, on the other hand, is always interesting and fun. Whether you take a stroll around your neighborhood or along a walking trail at a nearby park, you’ll find plenty of people to talk to or small creatures to watch. The entire experience is much more fulfilling than exercising indoors, in my humble opinion.  

These are just a few of the top reasons why I think exercising outside is one of the best things people can do for their health and sanity. If you’re not convinced, give it a try! I have a sneaking suspicion you’ll decide exercising outside is a better choice than working out in your home.

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Personal Trainers: Are They Worth It?

There’s no shortage of ways to work out. From smartphone apps and hi-tech bikes to boot camp classes at your local gym, it’s easier than ever to pursue a vibrant path to fitness.

One approach you may have considered is working with a personal trainer. If so, you know that it can be a difficult decision to make. On the one hand, working with a trainer is often a great way to meet your fitness goals. On the other hand, trainers can be expensive and, for some, cause feelings of insecurity or self-consciousness.

In my opinion, there are some scenarios where hiring a personal trainer is almost always totally worth it — provided you can find one who fits your budget, of course.

1. You Haven’t Worked Out in a Long Time — Or Ever

Whether you’re brand-new to fitness or you’ve spent the past few years — OK, decades — on sabbatical from the stair-stepper, working out with a personal trainer is a great way to get into the swing of things at the gym. There are certain things an educated professional can do that, in most cases, you simply cannot. For example, he or she can:

  • Honestly assess your level of fitness
  • Accurately determine your strengths and weaknesses
  • Create an exercise regimen that minimizes injury
  • Explain what all those machines do
  • Teach you the proper form for various exercises

Covering the basics with a seasoned pro sets you up for success, whether you continue working with a trainer or decide that you’re ready to venture onto the floor alone.

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2. You’re Bouncing Back From Illness or Injury

After an injury or illness, two things are vital to the physical rehabilitation process: safety and smarts. Working with a trainer ensures you get both. Your trainer can develop a workout plan that will strengthen the muscle groups and other areas that need it without leading to additional aches and pains. In fact, just like physicians, many fitness professionals receive special training in certain disciplines, such as knee or back injuries.

3. You Need To Be Accountable to Someone

How many times have you uttered one of the following statements (or similar) to yourself?

  • “I’ll just walk an extra half-an-hour tomorrow.”
  • “I don’t have enough time to work out today.”
  • “All my leggings are in the wash. Guess I can’t go the gym.”
  • “I can’t go to the gym. It’s raining.”
  • “It’s National Tater Tot Day? Really? I bet that means the gym is closed.”

If your Miss America talent would be making up reasons not to exercise, then working with a personal trainer is a great way to force yourself to face the gym. Your trainer can offer tips for staying motivated. He or she can serve as a sounding board if you grow discouraged. If nothing else, the fact that you’re likely paying for your trainer’s know-how is usually excellent motivation to get to the weight deck and get your money’s worth.

4. Leaving Your House Is Difficult

If you have mobility issues, making it to the gym to work out can be nearly impossible at times. Enter the personal trainer — literally. Many personal trainers will come to you for your workout sessions or provide instruction and encouragement via video. Free from the burden of logistics, you can focus on what really matters: your health.

If you think all personal trainers are order-barking gym rats like you’ve seen on TV and in the movies, think again. They’ve changed with the times. It doesn’t matter when, where, why or how you want to work out: There’s likely a trainer who can work with you to develop and implement a personalized plan for lasting success. All you need to do is call your local gym to start the search.

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Fish Oil and Its Fascinating Effects on Brain Health

It seems that every day there is some new research telling people about a new brain enhancing supplement or food. While most information floating around is spouted from the mouths of charlatans, there is reason to believe some information, especially when obtained through credible research and studies. 

Fish oil is not exactly new. For decades, nutritionists and scientific researchers have been touting the need to include fatty fish in human diets. The reason for the inherent need is the nutrients that are only found in fish and that are essential to healthy brain development and possible memory retention. The remainder of this article will identify the specific nutrients found in fish oil and explain how recent studies suggest memory and mental health benefits to consuming fatty fish or fish oil supplements.

Understanding Fish Oil Omega-3s

In an overwhelmingly meat-and-potatoes society, it should come as no surprise that most people do not meet the dietary guidelines for fish intake, specifically fatty fish. Fatty fish, such as salmon, sardines, mackerel, or anchovies, contain the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. EPA and DHA are necessary for development and health, but they are not found in most food sources, primarily fish.

While the human body can convert another omega-3, alpha-linolenic acid, it cannot do so efficiently. Even if the body could convert more than 10% of ALA into EPA and DHA, which it can't, people tend to neglect foods with the nutrient, such as flaxseeds, walnuts, soybeans, chia seeds, soybean oil, and canola oil. Leaving the most evident way of consuming necessary omega-3s to supplement form.

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The Role of Omega-3s in Development

EPA and DHA are crucial to cardiovascular development, disease prevention, weight management, and cognitive function. While more research is needed to determine the level of the contribution these omega-3s have to the brain, early indicators suggest a connection to intake and improved memory in people experiencing minor cognitive decline. These chemicals also contribute to several developmental stages of adolescents. Unfortunately, even when consuming fish, the human body has trouble producing some omega-3s, meaning a supplement is useful.

Fish Oil Can Combat Minor Cognitive Decline and Improve Mental Health

Research shows that low levels of omega-3s, specifically EPA and DHA, can lead to accelerated brain aging, contributing to functional deficits. Fortunately, studies also show that consuming appropriate doses of these omega-3s, through a combination of supplements and dietary choices, can improve brain function in those experiencing a minor decline.

Better still, people suffering from depression might experience reduced symptoms if they add a fish oil supplement to their diet. However, the supplement formula should contain higher levels of EPA, and for the best effect, should be taken with anxiety medication.

Is Fish Oil Right for You?

In a healthy adult, the consumption of fish oil does not show any significant effect on the subject's brain, but that does not mean it is worthless. Every person needs omega-3s, specifically EPA and DHA, which you can obtain through the consumption of fatty fish or supplements. However, keep in mind that fish oil supplements can affect blood clotting, so speak with your doctor first.

Do you eat enough fatty fish or take fish oil supplements? Please leave a comment below explaining why or why not.

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Is the Raw Diet a Fad or Healthy Long-Term Option

Many people believe the raw food diet is some new-age trend, but its roots date back to the 1800s. Granted, support and interest are surging now but does its historical perseverance suggest significance. Should dieters trust the principles and opinions of a diet that has existed for more than 200 years only because it has maintained the test of time?

While it is true that most of what scientists know about diet and nutrition has not evolved significantly in the last few decades, surely, 200 plus years has given time for assessment and insight. The remainder of this article will dive into the specifics of the raw food diet and its claims, trying to uncover the truth between fact and fiction.

Understanding the Raw Food Diet and Its Core Value System

The premise of raw foodism or raw veganism is that completely raw and unprocessed foods are healthier than other cooked options. The guidelines stipulate that food is considered raw if it has never reached a temperature over 118 degrees Fahrenheit.

The primary ingredients of a raw food diet include plant-based foods, but some participants include raw eggs and dairy. While the consumption of raw fish and meat is also acceptable, it is not a popular option. While supplements are generally encouraged on many vegetarian diets to ensure adequate nutrition, the raw food diet discourages such additions.

Proponents of the raw food diet believe that it improves vitality, increases energy, promotes weight loss, and can improve chronic conditions. They also believe that cooking food strips it of its nutrient content and destroys natural enzymes, reducing the "life force" of the meal.

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Raw Food Is Not Fundamentally Healthier Than Cooked

Despite the core beliefs of diet supporters, there is no evidence to suggest that raw food is healthier than cooked. Research has shown, time and time again, there are health benefits to consuming both cooked and raw foods.

The argument that cooking destroys the natural enzymes in food is overrated. True, cooking does cause enzymes to denature, but the same thing happens in the acid of the stomach. In truth, the body produces its own enzymes, facilitating necessary chemical processes. making the argument moot.

Proponents of the diet also argue that cooking strips away essential nutrients from the food, particularly B vitamins and vitamin C that are water-soluble. However, while some nutrients are diminished through cooking, the process promotes access to other nutrients and antioxidants. Cooking also makes food safer and healthier to consume by eliminating harmful compounds, such as phytic acid or lectins found in grains and legumes. Harmful bacteria also cannot survive the cooking process.

None of this is to say that you should not eat raw food. The scientific information currently available merely suggests the healthiest diet contains a mix of both raw and cooked foods.

The Raw Food Diet Is Not a Long-Term Solution

The raw food diet presents several potential risks, but the most significant is the lack of caloric intake. While people can find success in losing weight on this diet, that weight loss is not particularly healthy if it results from caloric deprevation. Granted, all weight loss programs are focused on calorie restriction, but being too strict and not receiving adequate nutritional support can result in health problems and eating disorders.

Do you have any experience with the raw food diet? If so, how was your experience, and do you have any advice for others that wish to try it? Leave a helpful and supportive comment below about your nutritional journey.

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The 6 Benefits of Using Resistance Bands

The health industry seems to make getting healthy a challenge. Gyms encourage people to lift heavy weights. Medical professionals recommend moderate exercise. Nutritionists say walking is good enough. What is a person to do when all the health advice seems both complimentary and contradictory? Many people shut down, feeling overwhelmed and disillusioned.

The truth is, you do not need a bunch of fancy equipment or heavy weights to build muscle. With resistance bands, you can achieve moderate aerobic activity, the guidelines of most health officials. If you aren't sure resistance bands are right for you, consider their six proven benefits.

1. Easier On Your Joints

Running, walking, climbing, and jumping are all hard on the joints. While that is likely not something that concerned you in your youth, it is certainly a necessary consideration once you hit a certain age. Arthritis and other bone disorders can make even walking unbearable.

Using resistance bands, you protect the joint. There is no hard compression or impact as you move through exercises. You can build the muscle around the joint without risking further injury or discomfort.

2. Targets Stabilizing Muscles

As people age, balance becomes an issue. Resistance bands target stabilizing muscles, helping you build strength in the areas of your body responsible for balance. While you might feel a little awkward at first, after several weeks and months of using the bands, you will become more confident with every step you take.

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3. Less Restrictive Than Machines

When you work out on a weight machine at a gym, you are restricted to specific movements. While the restriction is beneficial to beginners learning the appropriate movements of an exercise, it can also lead to injury in people with restricted mobility. Additionally, machines are built to a standard, meaning that not everyone will fit the routine correctly.

Resistance bands allow for freedom of movement, but they also encourage correct form. When using a resistance band, you will know when something is working and when it isn't.

4. Designed for Compound Exercises

Working one muscle group in the body at a time is a typical way of training, but it is not the most efficient. Compound exercises engage several muscles simultaneously, improving coordination and using more energy for a more beneficial workout.

Resistance bands are designed for compound exercises. In fact, it is nearly impossible to perform a single exercise with these bands and not engage multiple muscle groups.

5. Promote Better Form

Resistance bands are excellent for promoting better form and building overall body strength. To exercise correctly using bands, you need to maintain tension throughout the exercise, meaning you can not use momentum to push out a few more reps. Every movement with a resistance band is specific, focused, and true.

6. Leave You in Control

When using weight machines or straight bars, your positioning is limited. Sometimes, an exercise will require an awkward position of your hand or wrist which can aggravate an old injury or sawn a new one. Resistance bands allow you to maintain control of your position at all times, creating less opportunity or risk for injury.

While the health industry can sometimes offer conflicting or confusing messages, some things remain true: nutrition and moderate aerobic exercise are healthy. Resistance bands provide a beneficial workout with limited risks for injury. Have you ever used resistance bands? Leave a comment below.

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Kelp and Its 10 Incredible Uses

In general, people tend to overlook the benefits of the natural environment. There seems to be a tendency to make life as complex as possible, forgetting life's simplicity. Kelp is a marvel of the natural world. Its composition holds biological benefits too many to expand on here. There are at least uses for kelp when it comes to health and wellness.

1. Bone Health

Kelp is an excellent source of calcium, even more so than milk and dairy. The daily intake of the plant can reduce the risks of osteoporosis and other bone density issues. In fact, the regular consumption of kelp can strengthen bones.

2. Thyroid Regulation

Iodine is a mineral essential to thyroid regulation. When a person does not have enough iodine in their system, the thyroid glands tend to swell, leading to a condition known as goiter. One of the first uses for kelp in the medical community was treatment for goiter because it helped reduce swelling.

3. Immunity Boost

When the body's acidity levels are too high, it can lead to indigestion or ulcers, sending your immune system to high alert. Most sea kelp forms contain an ionic salt, alkali, which helps to balance the acidity levels in the body, relieving stress on the immune system and allowing it to perform efficiently.

4. Anti-Inflammatory

If you suffer from rheumatoid arthritis or rheumatism, you might want to add a daily dose of kelp to your diet. Kelp contains the complex carbohydrate fucoidan, a powerful anti-inflammatory. When consumed, it can reduce painful swelling and inflammation in the joints or achy muscles.

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5. Circulatory Health

Found in cold water climates, kelp is naturally high in nitrogen. The chemical makeup of kelp means it is capable of strengthening blood vessel walls and reducing artery deposits, improving circulation. Kelp also helps to lower cholesterol levels in the body.

6. Skin Care

The antioxidant-rich and mineral makeup of sea kelp means it is perfect for skin care. The plant is useful as an exfoliation and moisturization tool. When used as a skincare element, kelp can reduce the appearance and frequency of breakouts. It also helps retain moisture in the skin.

7. Weight Loss

Kelp is a nutrient-dense food low in calories and fat. Some products, like kelp noodles, contain no sugar, cholesterol, fat, or protein in serving sizes of 10 calories or less. Plus, kelp contains a natural fiber alginate, which blocks fat absorption.

8. Workout Recovery

After a vigorous workout, your body needs to recover. Kelp can help. With its multitude of vitamins, minerals, and amino acids, the sea plant helps increase your energy levels post-workout. It can increase the speed of muscle repair and rebuilding in the body. 

9. Cancer-Fighting

While it still needs further study, the regular consumption of kelp is linked to reduced cancer-risks, especially in women. Women who consume kelp as part of their diet seem to have less risk associated with breast, endometrial, and ovarian cancer.

10. Overall Wellness

Kelp is a nutrient-dense food. It is also a natural diuretic, meaning it helps the system eliminate excess water and harmful toxins. 

When you want to improve your health and wellbeing, look no further than the natural environment. The natural world has so much to offer, and kelp is only one of its miracles. Do you know of any other natural health options? Leave a comment.

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The Benefits of Cardio for Seniors and 6 Examples

Cardio is a vital component of your exercise routine. By definition, cardio workouts promote cardiovascular health, strengthening the heart muscle and improving function. When making cardio a regular part of your exercise regimen, you can expect to see improvements to your blood pressure, cholesterol levels, insulin sensitivity, lung capacity, and so much more. However, since you don’t want to put too much strain on the old ticker, consider focusing on low-impact exercises to start.

Cardio Exercises for Seniors

No matter your current fitness level, there are cardio options for your workout. While those dealing with weight issues might not be ready to run, taking a few steps every day can still help. There are at least six cardio exercises that seniors can do, regardless of their current fitness level.

1. Cycling

Do you have a bicycle? If not, you might want to think about getting one. Cycling is one of the best low-impact cardio exercises. The beauty, even if you do not trust your balance, you can find adult trikes, taking balance out of the equation, allowing you to enjoy the ride.

2. Walking

Many people believe that walking is not an effective form of exercise, especially when compared to running, but that is not true. Walking carries many of the same benefits as running. However, to achieve the same calorie loss, you will need to walk at least twice as long.

3. Running

Running offers a greater opportunity to lose weight than walking, but it is also harder on your joints and bones. You should only attempt running if you are in good physical condition and are used to the exercise's rigors and techniques.

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4. Dancing

If you want to boost your energy levels and get rid of some extra stress you’ve been carrying, consider dancing. The activity is not only good for the heart and cardiovascular health; it can also improve balance, strength, and mobility while reducing muscle pain and joint stiffness.

5. Stair Climbing

Similar to dancing, stair climbing can be a beneficial exercise for seniors. Routine climbing can encourage flexibility and balance while building muscle in the legs. However, not every senior should attempt stair climbing, especially if you do not have confidence in your abilities. If you experience falls due to mobility or a lack of muscles, a staircase is a potentially dangerous addition to your exercise regimen.

6. Water Aerobics

Water-based exercises, such as water aerobics, offer similar benefits to other activities on this list: improved mobility, balance, and coordination. Additionally, through the resistance training achieved through hydrostatic pressure, seniors can build muscle in a safe and controlled environment. As with other forms of cardio, water aerobics also reduces the risks of heart disease.

Weight-Bearing Cardio

While water exercises, like swimming, and cycling do provide cardiac benefits, seniors should also balance these low-impact activities with weight-bearing cardio exercises. These exercises will include walking, dancing, sports, etc. When choosing weight-bearing cardio options, you can strengthen your heart and bones.

Do you already have a cardio routine, and does it include anything on this list? If not, leave a comment describing your regimen and explaining why you chose the exercises you did.

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Cold or Allergies: Learning How To Tell the Difference

The spring is just around the corner, and with the flowers and trees in bloom, it is prime allergy season. Unfortunately, people often catch colds this time of year too. With both problems resulting in similar side effects, it is challenging to determine whether you have an allergic reaction to your environment or caught a virus. Thankfully, allergists and physicians make things a little easier for people by providing symptom comparison lists and explain the difference between allergies and colds.

Defining Each Issue

The definition of an allergy is a chronic condition resulting in an abnormal response to ordinary and typically harmless stimuli. Common allergens include pollen, pet dander, bee venom, etc. While some allergic reactions are minimal, others require immediate medical intervention, needing an injection of epinephrine, stimulating the heart and lungs, and simultaneously improving blood pressure and swelling.

A cold is a viral infection. Often affecting your upper respiratory tract, the illness is typically harmless, resolving itself in seven to 10 days. However, while the virus is potentially harmless, patients must stay hydrated, sticking primarily with water. Dehydration can lead to more problems.

Allergy Symptoms

While allergies and colds do share some symptoms, there are several differences. One definitive way to determine allergies over a cold or something else is that symptoms only appear at specific times or during particular situations. For example, if you are sneezing every year in early fall or late spring, you are most likely dealing with allergies.

Additionally, if you are sniffing or sneezing for over a week, you are most likely dealing with allergies. Another telltale sign you are coping with allergies and not a cold is the color of your mucus; clear and watery mucus indicates allergies and not an infection.

Finally, itchy and watery eyes are a sign of allergies. When staving off a viral infection, your body will not produce itchy or watery eyes.

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Cold Symptoms

There is a common misperception that colds only occur when it is coldest. While it is true that colds are most prominent in late fall and through winter, adults and children can get them throughout the year, with most people experiencing multiple colds per year.

When you have a cold, your mucus tends to change color from clear to yellow or green. The texture will also change, becoming thicker. The color change is a reaction to your immune cells fighting back against the virus.

If you notice that your symptoms change throughout the week — every few days or so — you likely have a cold. Like any virus, a cold has a progression of symptoms, starting with a low-grade fever.

Finally, if you are experiencing a cough, body aches, headaches, or a fever, you most likely have a cold. Allergies do not typically cause any of these symptoms, so diagnosis is unlikely.

Seeing a Doctor

For allergies and colds, treatment options vary. In most cases, the symptoms eventually go away on their own. However, if you experience trouble breathing, skin rashes, swelling, or symptoms that go beyond 10 days, you should schedule an appointment with your doctor to determine the best treatment plan.

Have you ever confused allergies for a cold or vice versa? Leave a comment below to start a conversation and participate in the Smarter Science of Slim community.

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These Are the Colors You Should Be Eating

Did you know that natural foods get their colors from vitamins? These healthy nutrients that come from plants are called phytochemicals. “Phyto” means “plant.” Phytochemicals protect your thyroid, heart, liver, joints, eyes, and other organs. Just by taking a quick glance at the color of a fruit or vegetable, you can tell exactly what type of antioxidants you’re getting!

The Best Colors for Your Body

1. Red

This is one of the best colors for your health. Intense red fruits and veggies get their color from lycopene and other antioxidants. These superstars help increase your defenses against heart disease, prostate cancer, color cancer and other cancers. If you want to have a strong, energized heart for your entire life, definitely eat more red fruit and veggies.

2. Purple and Blue

These gorgeous colors are a sign that you’re getting lots of cancer-preventing, disease-fighting anthocyanins. People who tend to get urinary tract infections can benefit a lot from eating more blues. These colors also take great care of your brain, increasing memory and concentration while helping prevent strokes.

3. Green

If there’s one color people think of for healthy eating, it’s green. And with good reason — leafy green veggies are packed with vitamin A, vitamin K, iron, folate and fiber. They can prevent osteoporosis, reduce joint inflammation, take care of your gut and help you lose weight! An antioxidant called lutein is so powerful it can prevent age-related eye problems and keep your mind sharp.

4. Yellow and Orange

Do you remember your mother telling you to eat more carrots for your eyesight? She was right. Yellow/orange fruits and veggies contain antioxidants called carotenoids. They rejuvenate eye tissue, keep your vision healthy and improve your immune system. Any time you need vitamin A or vitamin C, turn to yellows and oranges — they’re the best sources.

5. White

In the plant world, white is a color, too. White fruits and vegetables get their color from anthocyanins. These antioxidants are the reason garlic is so good for you. They don’t take the place of antibiotics, but they do help your body fight diseases more effectively, protecting against bacterial, viral and fungal infections. They also lower your cholesterol levels.

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Eating Your Way Across the Rainbow

Including more colors in your diet gives you lots of vitamins. It also makes your meals look more exciting and appealing:

  • Green: kiwi, lime, cabbage, spinach, romaine lettuce, broccoli, celery, asparagus, green peppers, peas, green beans, avocados

  • Blue/purple: Blueberries, blackberries, grapes, figs, plums, dates and prunes

  • Yellow: Sweet corn, grapefruit, yellow peppers, yellow tomatoes, pineapples and apricots

  • Red: Rhubarb, pink grapefruit, red peppers, beets, radishes, tomatoes, apples, cranberries, strawberries, cherries and watermelons

  • Orange: Carrots, papayas, oranges, peaches, mangoes, pumpkins and sweet potatoes

  • White: Cauliflower, garlic, onions, potatoes, bananas and pears

Trust me, adding more colors to your diet is a smart investment. You can feel the difference right away, from your energy levels in the morning to the quality of your sleep at night.

Tips for Getting More Color

Having trouble getting fresh fruit? Too busy to prepare fresh veggies with every meal? A good compromise is to choose frozen fruit and vegetables. They contain many of the same nutrients as fresh.

Another of my favorite tips is to follow the seasons. This guarantees you the freshest fruits and veggies, and it also gives you more variety of nutrients. Feast on tangy strawberries in summer, juicy oranges in winter, tasty sweet potatoes in fall, and crunchy asparagus in spring!