Oranges - facts and health benefits

 Oranges are among the world’s most popular fruits.

Also called sweet oranges, they grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits.

Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago.

Today, they are grown in most warm regions of the world and consumed either fresh or as juice.

Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.

This article explains everything you need to know about oranges.

Nutrition facts

Here are the nutrients in about half of a large orange (100 grams) (4Trusted Source):

Calories: 47

Water: 87%

Protein: 0.9 grams

Carbs: 11.8 grams

Sugar: 9.4 grams

Fiber: 2.4 grams

Fat: 0.1 grams

Carbs

Oranges are mainly composed of carbs and water, with very little protein and fat and few calories.

Simple sugars — such as glucose, fructose, and sucrose — are the dominant form of carbs in oranges. They are responsible for the fruit’s sweet taste.

Despite their sugar content, oranges have a low glycemic index (GI) of 31–51 (1).

This is a measure of how quickly sugar enters your bloodstream after a meal.

Low GI values are associated with numerous health benefits (2Trusted Source).

Oranges’ low GI is explained by their high polyphenol and fiber content, which moderates the rise in blood sugar (3Trusted Source).

Fiber

Oranges are a good source of fiber. One large orange (184 grams) packs around 18% of the Reference Daily Intake (RDI) (4Trusted Source).

The main fibers found in oranges are pectin, cellulose, hemicellulose, and lignin.

Dietary fiber is associated with many beneficial health effects, including improved digestive health, weight loss, and cholesterol (5Trusted Source, 6Trusted Source, 7, 8).

SUMMARY

Oranges are primarily made up of carbs and water. They’re also a good source of fiber, which may support digestive health.

Vitamins and minerals

Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, folate, and potassium.

Vitamin C. Oranges are an excellent source of vitamin C. One large orange provides over 100% of the RDI (4Trusted Source).

Thiamine. One of the B vitamins, also called vitamin B1, thiamine is found in a wide variety of foods.

Folate. Also known as vitamin B9 or folic acid, folate has many essential functions and is found in many plant foods.

Potassium. Oranges are a good source of potassium. High intake of potassium can lower blood pressure in people who already have high levels and may reduce your risk of heart disease (9Trusted Source).

SUMMARY

A number of vitamins and minerals are found in oranges, including vitamin C, thiamine, folate, and potassium.

Other plant compounds

Oranges are rich in various bioactive plant compounds, which are believed to be responsible for many beneficial health effects.

The two main classes of antioxidant plant compounds in oranges are carotenoids and phenolics (phenolic compounds).

Phenolics

Oranges are an excellent source of phenolic compounds — especially flavonoids, which contribute to most of their antioxidant properties.

Hesperidin. A citrus flavonoid that is one of the main antioxidants in oranges, hesperidin is associated with several health benefits (10, 11Trusted Source, 12).

Anthocyanins. A class of antioxidant flavonoids, anthocyanins are responsible for the red flesh of blood oranges.

Carotenoids

All citrus fruits are high in carotenoids antioxidants, which are responsible for their rich color.

Beta-cryptoxanthin. This is one of the most abundant carotenoid antioxidants in oranges. Your body converts it into vitamin A.

Lycopene. An antioxidant found in high amounts in red-fleshed navel oranges (Cara cara oranges), lycopene is also found in tomatoes and grapefruit. It has various health benefits (13Trusted Source).

Citric acid

Oranges and other citrus fruits are high in citric acid and citrates, which contribute to their sour taste.

Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation (14Trusted Source, 15Trusted Source).

SUMMARY

Oranges are a rich source of several plant compounds that are responsible for many of their health benefits.

Health benefits of oranges

Human and animal studies indicate that regular consumption of oranges is beneficial for health.

Heart health

Heart disease is currently the world’s most common cause of premature death.

Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease (11Trusted Source, 16).

Clinical studies in humans note that daily intake of orange juice for four weeks has a blood-thinning effect and may reduce blood pressure significantly (11Trusted Source, 17Trusted Source).

Fibers also seem to play a role. Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels (8).

Taken together, it is likely that regular consumption of oranges may help lower your risk of heart disease.

Kidney stone prevention

Oranges are a good source of citric acid and citrates, which are believed to help prevent kidney stone formation.

Potassium citrate is often prescribed to patients with kidney stones. Citrates in oranges seem to have similar effects (14Trusted Source, 15Trusted Source).

Anemia prevention

Anemia is a condition characterized by low levels of red blood cells or hemoglobin, decreasing its ability to carry oxygen. It is often caused by iron deficiency.

Although oranges are not a good source of iron, they are an excellent source of organic acids, such as vitamin C (ascorbic acid) and citric acid.

Both vitamin C and citric acid can increase your body’s absorption of iron from the digestive tract (18Trusted Source, 19Trusted Source).

When eaten with iron-rich food, oranges may help prevent anemia.

SUMMARY

Oranges may benefit heart health and help prevent kidney stones. While not rich in iron, they may also protect against anemia by increasing your iron absorption.

Whole oranges vs. orange juice

Orange juice is a popular drink throughout the world.

One of the main differences between pure orange juice and whole oranges is that juice is much lower in fiber (4Trusted Source).

One cup (240 ml) of pure orange juice has a similar amount of natural sugar as 2 whole oranges and is much less filling (4Trusted Source).

As a result, fruit juice consumption can often become excessive and may contribute to weight gain and health problems (20Trusted Source, 21Trusted Source, 22Trusted Source).

This applies especially to juice that contains added sugar.

Although quality orange juice can be healthy in moderation, whole oranges are generally a much better choice.

SUMMARY

Eating whole oranges is healthier than drinking orange juice. Fruit juices tend to be high in sugar and not as filling as whole fruit.

Adverse effects

Oranges don’t have many known adverse effects.

Some people have an orange allergy, but this is rare.

For people who experience heartburn, consumption of oranges can make symptoms worse. This is because oranges contain organic acids, mainly citric acid and ascorbic acid (vitamin C).

SUMMARY

Some people are allergic to oranges, and their acidity may increase the symptoms of heartburn. However, oranges pose few health risks overall.

The bottom line

Oranges are among the world’s most popular fruits, as they’re both tasty and nutritious.

They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants.

For this reason, they may lower your risk of heart disease and kidney stones.

Put simply, this bright citrus fruit is an excellent addition to a healthy diet.

Yoga - benefits and risks

 Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.

Yoga is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.

There are several types of yoga and many disciplines within the practice.

This article explores the history, philosophy, health and wellness benefits, and various branches of yoga.

What is yoga?

Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.

A regular yoga practice can promoteTrusted Source endurance, strength, calmness, flexibility, and well-being.

Yoga is now a popular form of exercise around the world. According to a 2017 national survey, one in seven adults in the United States practiced yoga in the past 12 months.

History

The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”

Yoga can be traced back to northern India over 5,000 years ago.

Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.

Philosophy

The overall philosophy of yoga is about connecting the mind, body, and spirit.

There are six branches of yoga. Each branch represents a different focus and set of characteristics.

The six branches are:

Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.

Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.

Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.

Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.

Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.

Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.

Chakras

The word “chakra” means “spinning wheel.”

Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.

Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra.

There are seven major chakras, each with its own focus:

Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.

Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.

Vishuddha: The throat chakra corresponds to immunity and verbal communication.

Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.

Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.

Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.

Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.

Types

Modern yoga focuses on exercise, strength, agility, and breathing. It can helpTrusted Source boost physical and mental well-being.

There are many styles of yoga. A person should choose a style based on their goals and fitness level.

Types and styles of yoga include:

Ashtanga yoga

This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s.

Ashtanga applies the same poses and sequences that rapidly link every movement to breath.

Bikram yoga

People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.

Hatha yoga

This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.

Iyengar yoga

This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.

Kripalu yoga

This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward.

The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.

Kundalini yoga

Kundalini yoga is a system of meditation that aims to release pent-up energy.

A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.

Power yoga

In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.

Sivananda

This system uses a five point philosophy as its foundation.

This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle.

People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.

Viniyoga

Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.

Yin yoga

Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.

Prenatal yoga

Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.

Restorative yoga

This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.

Benefits of yoga

According to a 2012 survey, 94% of adults who practice yoga do so for wellness reasons.

Yoga has many physical and mental benefits, includingTrusted Source:

building muscle strength

enhancing flexibility

promoting better breathing

supporting heart health

helping with treatment for addiction

reducing stress, anxiety, depression, and chronic pain

improving sleep

enhancing overall well-being and quality of life

It is advisable to consult a medical professional, if possible, before starting a yoga practice.

Risks and side effects

Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.

It is rare to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.

However, people may wish to consider a few risk factorsTrusted Source before starting a yoga practice.

A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.

Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.

Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.

When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.

Summary

Yoga is an ancient practice that has changed over time.

Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy.

There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility.

People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.

Yoga can help support a balanced, active lifestyle.

Black Tea - health benefits

 Aside from water, black tea is one of the most consumed beverages in the world.

It comes from the Camellia sinensis plant and is often blended with other plants for different flavors, such as Earl Grey, English breakfast or chai.

It’s stronger in flavor and contains more caffeine than other teas, but less caffeine than coffee.

Black tea also offers a variety of health benefits because it contains antioxidants and compounds that can help reduce inflammation in the body.

Here are 10 health benefits of black tea, all supported by science.

1. Has Antioxidant Properties

Antioxidants are known to provide a host of health benefits.

Consuming them can help remove free radicals and decrease cell damage in the body. This ultimately may help decrease the risk of chronic disease (1Trusted Source,2Trusted Source).

Polyphenols are a type of antioxidant found in certain foods and beverages, including black tea.

Groups of polyphenols, including catechins, theaflavins and thearubigins, are the main sources of antioxidants in black tea and may promote overall health (3).

In fact, one study in rats examined the role of theaflavins in black tea and the risk of diabetes, obesity and elevated cholesterol. Results showed that theaflavins reduced cholesterol and blood sugar levels (4Trusted Source).

Another study examined the role of catechins from green tea extract on body weight. It found that those who consumed a bottle containing 690 mg of catechins from tea on a daily basis for 12 weeks showed a decrease in body fat (5Trusted Source).

While many supplements contain antioxidants, the best way to consume them is through food and beverages. In fact, some research has found that taking antioxidants in supplement form may harm your health (6Trusted Source).

SUMMARY

Black tea contains a group of polyphenols that have antioxidant properties. Consuming antioxidants may help decrease the risk of chronic disease and improve your overall health.

2. May Boost Heart Health

Black tea contains another group of antioxidants called flavonoids, which benefit heart health.

Along with tea, flavonoids can be found in vegetables, fruits, red wine and dark chocolate.

Consuming them on a regular basis may help reduce many risk factors for heart disease, including high blood pressure, high cholesterol, elevated triglyceride levels and obesity (7Trusted Source).

One randomized controlled study found that drinking black tea for 12 weeks significantly decreased triglyceride values by 36%, reduced blood sugar levels by 18% and lowered the LDL/HDL plasma ratio by 17% (8Trusted Source).

Another study found that those who drank three cups of black tea per day had an 11% reduced risk of developing heart disease (9Trusted Source).

Adding black tea to your daily routine is an easy way to incorporate antioxidants into your diet and potentially reduce your risk of future health complications.

SUMMARY

Black tea contains flavonoids, which are beneficial for heart health. Studies have found that regularly drinking black tea may help reduce the risk of heart disease.

3. May Lower “Bad” LDL Cholesterol

The body contains two lipoproteins that transport cholesterol throughout the body.

One is low-density lipoprotein (LDL), and the other is high-density lipoprotein (HDL).

LDL is considered the “bad” lipoprotein because it transports cholesterol to cells throughout the body. Meanwhile, HDL is considered the “good” lipoprotein because it transports cholesterol away from your cells and to the liver to be excreted.

When there is too much LDL in the body, it can build up in the arteries and cause waxy deposits called plaques. This can lead to problems like heart failure or stroke.

Fortunately, some studies have found that consuming tea may help reduce LDL cholesterol.

One randomized study found that drinking five servings of black tea per day reduced LDL cholesterol by 11% in individuals with slightly or mildly elevated cholesterol levels (10Trusted Source).

Another randomized three-month study in 47 individuals compared the effects of traditional Chinese black tea extract and a placebo on LDL levels.

Results showed a significant decrease in LDL levels in those who drank black tea, compared to the placebo, without any undesirable side effects. Researchers concluded that black tea helped improve cholesterol levels in individuals at risk for heart disease or obesity (11Trusted Source).

SUMMARY

LDL and HDL are two types of lipoproteins that carry cholesterol throughout the body. Too much LDL in the body can increase the risk of heart disease and stroke. Studies have found that black tea may help reduce LDL levels.

4. May Improve Gut Health

Studies have found that the type of bacteria in your gut may play a significant role in your health.

That’s because the gut contains trillions of bacteria, as well as 70–80% of your immune system (12Trusted Source).

While some of the bacteria in your gut is beneficial for your health, some are not.

In fact, some studies have suggested that the type of bacteria in your gut may play an important role in reducing the risk of certain health conditions, such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, obesity and even cancer (13Trusted Source).

The polyphenols found in black tea may help maintain a healthy gut by promoting the growth of good bacteria and inhibiting the growth of bad bacteria, such as Salmonella (14).

In addition, black tea contains antimicrobial properties that kill off harmful substances and improve gut bacteria and immunity by helping repair the lining of the digestive tract.

However, further research is needed before a strong conclusion can be made regarding the role of black tea and immune function (15).

SUMMARY

The gut houses trillions of bacteria and the majority of your immune system. Polyphenols and antimicrobial properties found in black tea may help improve gut health and immunity.

5. May Help Reduce Blood Pressure

High blood pressure affects approximately 1 billion people worldwide (16Trusted Source).

It can increase your risk of heart and kidney failure, stroke, vision loss and heart attacks. Fortunately, changes in your diet and lifestyle can lower your blood pressure (17Trusted Source).

A randomized, controlled study looked at the role of black tea in decreasing blood pressure. Participants drank three cups of black tea daily over six months.

Results found that those who drank black tea had a significant decrease in systolic and diastolic blood pressure, compared to the placebo group (18Trusted Source).

However, research on the effects of black tea on blood pressure is mixed.

A meta-analysis of five different studies involving 343 participants looked at the impact of drinking black tea for four weeks on blood pressure.

Although results found some improvements in blood pressure, researchers concluded that the findings were not significant (19Trusted Source).

Drinking black tea on a daily basis, as well as incorporating other lifestyle modifications like stress management strategies, may benefit those with high blood pressure.

SUMMARY

High blood pressure can cause many health complications. Drinking black tea on a regular basis may help decrease systolic and diastolic blood pressure, but research is mixed.

6. May Help Reduce the Risk of Stroke

A stroke can occur when a blood vessel in the brain is either blocked or ruptures. It’s the second leading cause of death worldwide (20Trusted Source).

Fortunately, 80% of strokes are preventable. For example, managing your diet, physical activity, blood pressure and not smoking can help reduce the risk of stroke (21Trusted Source).

Interestingly, studies have found that drinking black tea may also help reduce the risk of stroke.

One study followed 74,961 people for over 10 years. It found that those who drank four or more cups of black tea per day had a 32% lower risk of stroke than those who did not drink tea (22Trusted Source).

Another study reviewed data from nine different studies including over 194,965 participants.

Researchers discovered that individuals who drank more than three cups of tea (either black or green tea) per day had a 21% decreased risk of stroke, compared to individuals who drank less than one cup of tea per day (23Trusted Source).

SUMMARY

Stroke is the second leading cause of death globally. Fortunately, in many cases, it can be prevented. Studies have found that black tea may help reduce the risk of stroke.

7. May Lower Blood Sugar Levels

Elevated blood sugar levels may increase your risk of health complications, such as type 2 diabetes, obesity, cardiovascular disease, kidney failure and depression (24, 25Trusted Source).

Consuming large amounts of sugar, particularly from sweetened beverages, has been shown to increase blood sugar values and the risk of type 2 diabetes (26Trusted Source).

When you consume sugar, the pancreas secretes a hormone called insulin to carry the sugar to the muscles to be used for energy. If you consume more sugar than your body needs, the excess sugar gets stored as fat.

Black tea is a great non-sweetened beverage that has been found to help enhance the use of insulin in the body.

One test-tube study looked at the insulin-enhancing properties of tea and its components. Results showed that black tea increased insulin activity more than 15-fold.

Researchers concluded that several compounds in tea were shown to improve insulin levels, specifically a catechin called epigallocatechin gallate (27).

Another study in mice compared the effects of black and green tea extract on blood sugar levels. Results found that they both lowered blood sugar and improved how the body metabolized sugar (28).

SUMMARY

Insulin is a hormone that is secreted when you consume sugar. Black tea is a great non-sweetened beverage that can help improve the use of insulin and reduce blood sugar.

8. May Help Reduce the Risk of Cancer

Over 100 different types of cancer exist, and some are not preventable.

Nevertheless, the polyphenols found in black tea may help prevent cancer cell survival.

One test-tube study analyzed the effects of the polyphenols in tea on cancer cells. It showed that black and green tea may play a role in regulating cancer cell growth and reducing new cell development (29Trusted Source).

Another study analyzed the effects of the polyphenols in black tea on breast cancer. It showed that black tea may help overcome the spread of hormone-dependent breast tumors (30Trusted Source).

Although black tea should not be considered an alternative treatment for cancer, some research has demonstrated black tea’s potential to help reduce cancer cell survival.

More research in humans is needed to more clearly determine the link between black tea and cancer cells.

SUMMARY

Black tea contains polyphenols, which may help fight cancer cells in the body. Although consuming black tea will not cure cancer, it may help decrease cancer cell development.

9. May Improve Focus

Black tea contains caffeine and an amino acid called L-theanine, which can improve alertness and focus.

L-theanine increases alpha activity in the brain, resulting in relaxation and better focus.

Studies have found that beverages containing L-theanine and caffeine have the greatest impact on focus due to the effects of L-theanine on the brain (31Trusted Source).

This may be why many individuals report more stable energy after drinking tea, compared to other caffeinated beverages like coffee.

Two randomized studies tested black tea’s effects on accuracy and alertness. In both studies, black tea significantly increased accuracy and self-reported alertness among participants, compared to a placebo (32Trusted Source).

This makes black tea a great beverage if you are looking to improve energy and focus without a lot of caffeine.

SUMMARY

Black tea can help improve focus due to its content of caffeine and an amino acid called L-theanine. This amino acid increases alpha activity in the brain, which can help improve focus and alertness.

10. Easy to Make

Not only is black tea good for you, it’s also simple to make.

To make black tea, first boil water. If using store-bought tea bags, simply add a tea bag to a mug and fill it with the hot water.

If using loose leaf tea, use 2–3 grams of tea leaves for every six ounces of water in a strainer.

Let the tea steep in the water for 3–5 minutes, depending on your taste preference. For a stronger tea, use more tea leaves and steep for a longer period of time.

After steeping, remove the tea leaves or tea bag from the water and enjoy.

SUMMARY

Making black tea is simple and takes only a couple minutes. You can use either tea bags or loose leaves and adjust the taste to your preference.

The Bottom Line

Black tea is a great option if you are looking for a low-calorie, non-sweetened beverage with less caffeine than coffee or energy drinks.

It has a strong, unique flavor and contains plenty of antioxidants, which can provide several health benefits. These include improved cholesterol, better gut health and decreased blood pressure.

Best of all, it’s simple to make and can easily be found at many stores or online.

If you haven’t done so before, consider trying black tea so you can reap its numerous health benefits.

Cherries - health benefits

 Cherries are one of the most beloved fruits, and for good reason.

They’re not only delicious but also pack vitamins, minerals, and plant compounds with powerful health effects.

Here are 7 impressive health benefits of cherries.

1. Packed with nutrients

Cherries are small stone fruits that come in a variety of colors and flavors. There are two major categories — tart and sweet cherries, or Prunus cerasus L. and Prunus avium L., respectively.

Their colors can vary from yellow to deep blackish-red.

All varieties are highly nutritious and packed with fiber, vitamins, and minerals.

One cup (154 grams) of sweet, raw, pitted cherries provides (1Trusted Source):

Calories: 97

Protein: 2 grams

Carbs: 25 grams

Fiber: 3 grams

Vitamin C: 18% of the Daily Value (DV)

Potassium: 10% of the DV

Copper: 5% of the DV

Manganese: 5% of the DV

These nutrients, particularly fiber, vitamin C, and potassium, benefit health in many ways.

Vitamin C is essential for maintaining your immune system and skin health while potassium is needed for muscle contraction, nerve function, blood pressure regulation, and many other critical bodily processes (2Trusted Source, 3Trusted Source).

Cherries are also a good source of fiber, which helps keep your digestive system healthy by fueling beneficial gut bacteria and promoting bowel regularity (4Trusted Source).

Plus, they provide B vitamins, manganese, copper, magnesium, and vitamin K.

SUMMARY

Cherries are a good source of vitamin C, potassium, fiber, and other nutrients that your body needs to function optimally.

2. Rich in antioxidants and anti-inflammatory compounds

The high concentration of plant compounds in cherries may be responsible for this fruit’s many health benefits.

Though the amount and type can vary depending on the variety, all cherries are packed with antioxidants and anti-inflammatory compounds.

This high antioxidant content may help combat oxidative stress, a condition that is linked to multiple chronic diseases and premature aging (5Trusted Source).

In fact, one review found that eating cherries effectively reduced inflammation in 11 out of 16 studies and markers of oxidative stress in 8 out of 10 studies (6Trusted Source).

Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health (6Trusted Source, 7Trusted Source).

In fact, polyphenol-rich diets may protect against many chronic conditions, including heart disease, diabetes, mental decline, and certain cancers (8Trusted Source).

These stone fruits also contain carotenoid pigments like beta-carotene and vitamin C, both of which have anti-inflammatory and antioxidant properties as well (6Trusted Source).

SUMMARY

All cherries are high in antioxidants and anti-inflammatory compounds, which may reduce chronic disease risk and promote overall health.

3. Can boost exercise recovery

Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation (6Trusted Source, 9Trusted Source).

Tart cherries and their juice seem to be more effective than sweet varieties, though both may aid athletes.

Tart cherry juice and concentrate have been found to accelerate muscle recovery, decrease exercise-induced muscle pain, and prevent strength loss in elite athletes, such as cyclists and marathon runners (6Trusted Source).

Additionally, some evidence suggests that cherry products may enhance exercise performance.

A study in 27 endurance runners demonstrated that those who consumed 480 mg of powdered tart cherries daily for 10 days before a half-marathon averaged 13% faster race times and experienced less muscle soreness than a placebo group (10Trusted Source).

Though most studies exploring the links between cherries and exercise involve trained athletes, tart cherry juice may benefit non-athletes as well.

A study in 20 active women noted that those who drank 2 ounces (60 ml) of tart cherry juice twice daily for 8 days recovered quicker and had less muscle damage and soreness after completing repeated sprint exercises, compared to the placebo group (11Trusted Source).

Though promising, these findings are related to concentrated cherry products, such as juice and powder. It’s unclear how many fresh cherries you would need to eat to produce similar results.

SUMMARY

Consuming cherries, especially tart cherry products like juice and powder, may improve athletic performance and reduce exercise-induced muscle damage and soreness.

4. May benefit heart health

Increasing your intake of nutrient-dense fruits like cherries is a tasty way to protect your heart.

Many studies show that diets rich in fruits are associated with a reduced risk of heart disease (12Trusted Source).

Cherries are particularly beneficial in this regard, as they’re rich in nutrients and compounds that are known to promote heart health, including potassium and polyphenol antioxidants.

Just 1 cup (154 grams) of pitted, sweet cherries provides 10% of the DV for potassium, a mineral that is essential for keeping your heart healthy.

It’s needed to maintain a regular heartbeat and helps remove excess sodium from your body, regulating your blood pressure (13Trusted Source).

This is why higher intakes of potassium have been associated with a reduced risk of heart disease and stroke (14Trusted Source).

What’s more, cherries are rich in powerful polyphenol antioxidants, including anthocyanins, flavonols, and catechins, which may help keep your heart healthy by protecting against cellular damage and reducing inflammation (15Trusted Source).

In fact, a study in 84,158 people found that higher intakes of polyphenols — especially anthocyanins, flavonols, and catechins — were associated with a significantly decreased risk of heart disease over 5 years (16Trusted Source).

SUMMARY

Cherries are packed with potassium and polyphenol antioxidants, which have powerful heart-protective properties.

5. May improve symptoms of arthritis and gout

Due to their potent anti-inflammatory effects, cherries may reduce symptoms of arthritis and gout, a type of arthritis caused by a buildup of uric acid that can lead to extreme swelling, inflammation, and pain in your joints.

Many studies show that cherries help inhibit oxidative stress and decrease inflammation by suppressing inflammatory proteins, which can help reduce symptoms related to arthritis.

Plus, they can decrease uric acid levels in your body, making them especially beneficial for those with gout.

A study in 10 women found that eating 2 servings (10 ounces or 280 grams) of sweet cherries after an overnight fast lowered levels of the inflammatory marker C-reactive protein (CRP) and significantly reduced uric acid levels 5 hours after consumption (17Trusted Source).

Another study in 633 people with gout demonstrated that those who ate fresh cherries over 2 days had 35% fewer gout attacks than those who did not consume the fruit.

Additionally, the study revealed that when cherry intake was combined with the gout medication allopurinol, gout attacks were 75% less likely than during periods when neither cherries or allopurinol were consumed (18Trusted Source).

SUMMARY

Research indicates that the powerful anti-inflammatory properties of cherries may benefit those with arthritis and gout.

6. May improve sleep quality

Eating cherries or drinking tart cherry juice may help improve your sleep quality.

These sleep-promoting benefits may be attributed to the fruit’s high concentration of plant compounds. Additionally, cherries contain melatonin, a substance that helps regulate your sleep-wake cycle (19Trusted Source).

A study in 20 people showed that those who drank tart cherry juice concentrate for 7 days experienced significant increases in melatonin levels, sleep duration, and sleep quality, compared to a placebo (19Trusted Source).

Similarly, a 2-week study in older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice before bed increased sleep time by 84 minutes (20Trusted Source).

However, these studies use concentrated cherry products. It’s unclear whether eating fresh cherries before bed would have the same effect.

Ultimately, more studies are needed to better understand how consuming cherries and cherry products may benefit sleep.

SUMMARY

Cherries contain anti-inflammatory compounds and melatonin, which may help improve sleep quality in some people.

7. Easy to add to your diet

Cherries are versatile and incredibly delicious.

Both sweet and tart varieties pair well with many foods. Plus, related products, such as dried cherries, cherry powder, and cherry juice, make interesting additions to many recipes.

Here are some ways to incorporate cherries into your diet:

Enjoy them fresh as a sweet snack.

Pair dried cherries with dark chocolate chips, unsweetened coconut flakes, and salted almonds for a delicious homemade trail mix.

Make a cherry compote out of frozen tart or sweet cherries and spoon on yogurt, oatmeal, or chia pudding.

Add halved, pitted cherries to a fruit salad.

Incorporate dried cherries into baked goods for a kick of natural sweetness.

Add a bit of tart cherry juice to sparkling water and top with a lemon wedge for a fun mocktail.

Add fresh or cooked cherries to ice cream, pies, crumbles, and other desserts.

Make a homemade cherry barbecue sauce to use with meat or poultry dishes.

Whip up a cherry salsa with diced cherries and fresh herbs like basil to serve alongside savory meals.

Add frozen cherries to your favorite smoothie.

The possibilities for using cherries in your kitchen are endless, so don’t be afraid to experiment.

SUMMARY

Cherries can be used in many ways in both sweet and savory recipes.

The bottom line

Cherries are highly nutritious and offer a host of health benefits.

Not only do they contain an array of powerful plant compounds that can help reduce inflammation, but eating them may improve sleep, boost heart health, and speed recovery after exercise.

What’s more, both sweet and tart varieties are absolutely delicious and can be used in diverse recipes.

How Much Water You Need to Drink Every Day

 Your body is about 60 percent water.

The body constantly loses water throughout the day, mostly through urine and sweat but also from regular body functions like breathing. To prevent dehydration, you need to get plenty of water from drink and food every day.

There are many different opinions on just how much water you should be drinking every day.

Health experts commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day. This is called the 8×8 rule and is very easy to remember.

However, some experts believe that you need to sip on water constantly throughout the day, even when you’re not thirsty.

As with most things, this depends on the individual. Many factors (both internal and external) ultimately affect how much water you need.

This article takes a look at some water intake studies to separate fact from fiction and explains how to easily stay well hydrated for your individual needs.

How much water do you need?

How much water you need depends on a lot of things and varies from person to person. For adults, the general recommendation from The U.S. National Academies of Sciences, Engineering, and Medicine is about:

    11.5 cups (2.7 liters) a day for women

    15.5 cups (3.7 liters) a day for men 

This includes fluids from water, beverages like teas and juice, and from food. You get an average of 20 percent of your water from the foods you eat (1, 2).

You might need more water than someone else. How much water you need also depends on:

    Where you live. You will need more water in hot, humid, or dry areas. You’ll also need more water if you live in the mountains or at a high altitude (3Trusted Source).

    Your diet. If you drink a lot of coffee and other caffeinated beverages you might lose more water through extra urination. You will likely also need to drink more water if your diet is high in salty, spicy, or sugary foods. Or, more water is necessary if you don’t eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables.

    The temperature or season. You may need more water in warmer months than cooler ones due to perspiration.

    Your environment. If you spend more time outdoors in the sun or hot temperatures or in a heated room, you might feel thirstier faster.

    How active you are. If you are active during the day or walk or stand a lot, you’ll need more water than someone who’s sitting at a desk. If you exercise or do any intense activity, you will need to drink more to cover water loss.

    Your health. If you have an infection or a fever, or if you lose fluids through vomiting or diarrhea, you will need to drink more water. If you have a health condition like diabetes you will also need more water. Some medications like diuretics can also make you lose water.

    Pregnant or breastfeeding. If you’re pregnant or nursing your baby, you’ll need to drink extra water to stay hydrated. Your body is doing the work for two (or more), after all.

    Summary

    Many factors affect how much water you need to stay healthy such as your health, activity, and environment. 

Does water intake affect energy levels and brain function?

Many people claim that if you don’t stay hydrated throughout the day, your energy levels and brain function start to suffer.

There are plenty of studies to support this.

One study in women showed that a fluid loss of 1.36 percent after exercise impaired mood and concentration and increased the frequency of headaches (4Trusted Source).

Another study in China that followed 12 men in university found that not drinking water for 36 hours had noticeable effects on fatigue, attention and focus, reaction speed, and short-term memory (5).

Even mild dehydration can reduce physical performance. A clinical study on older, healthy men reported that just a 1 percent loss of body water reduced their muscle strength, power, and endurance (6).

Losing 1 percent of body weight might not seem like a lot, but it’s a significant amount of water to lose. This usually happens when you’re sweating a lot or in a very warm room and not drinking enough water.

    Summary

    Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.

Does drinking a lot of water help you lose weight?

There are many claims that drinking more water may reduce body weight by increasing your metabolism and curbing appetite.

According to a study, drinking more water than usual correlated to a decrease in body weight and body composition scores. (7Trusted Source).

Another review of studies found that chronic dehydration was associated with obesity, diabetes, cancer, and cardiovascular disease (8Trusted Source).

Researchers in another older study estimated that drinking 68 ounces (2 liters) in one day increased energy expenditure by about 23 calories per day due to a thermogenic response, or a faster metabolism (9Trusted Source). The amount was incremental but could add up over time.

Drinking water about a half hour before meals can also reduce the number of calories you end up consuming (10Trusted Source). This might happen because it’s easy for the body to mistake thirst for hunger.

One study showed that people who drank 17 ounces (500 mL) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t (11Trusted Source).

Overall, it seems that drinking adequate amounts of water, particularly before meals, may give you a boost in managing appetite and maintaining a healthy body weight, especially when combined with a healthy eating plan.

What’s more, drinking plenty of water has a number of other health benefits.

    Summary

    Drinking water can cause slight, temporary increases in metabolism, and drinking it about a half hour before each meal can help you eat fewer calories.

    Both of these effects can contribute to weight loss in some people.

Does more water help prevent health problems?

Drinking enough water is required for your body to function in general. Several health problems may also respond well to increased water intake:

    Constipation. Increasing water intake can help with constipation, a very common problem (12, 13).

    Urinary tract infections. Recent studies have shown that increasing water consumption may help prevent recurring urinary tract and bladder infections (14Trusted Source, 15)

    Kidney stones. An older study concluded that high fluid intake decreased the risk of kidney stones, though more research is needed (16Trusted Source).

    Skin hydration. Studies show that more water leads to better skin hydration, though more research is needed on improved clarity and effects on acne (17Trusted Source, 18) 

    Summary

    Drinking more water and staying adequately hydrated may help with some health problems, such as constipation, urinary and bladder infections, kidney stones, and skin dehydration.

Do other fluids count toward your total?

Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect.

One myth is that caffeinated drinks, such as coffee or tea, don’t help you hydrate because caffeine is a diuretic.

In fact, studies show that the diuretic effect of these beverages is weak, but they can cause extra urination in some people (19Trusted Source). However, even caffeinated drinks help add water to your body overall.

Most foods contain water in varying levels. Meat, fish, eggs, and especially fruits and vegetables all contain water.

Together, coffee or tea and water-rich foods can help maintain your fluid balance.

    Summary

    Other beverages can contribute to fluid balance, including coffee and tea. Most foods also contain water.

Indicators of hydration

Maintaining water balance is essential for your survival.

For this reason, your body has a sophisticated system for controlling when and how much you drink. When your total water content goes below a certain level, thirst kicks in.

This is carefully balanced by mechanisms similar to breathing — you don’t need to consciously think about it.

Your body knows how to balance its water levels and when to signal you to drink more.

While thirst may be a reliable indicator of dehydration, relying on feeling thirsty may not be adequate for optimal health or exercise performance (20Trusted Source).

At the time thirst strikes, you may be already feeling the effects of too little hydration such as fatigue or headaches.

Using your urine color as your guide can be more helpful to know if you’re drinking enough (21). Aim for pale, clear urine.

There really is no science behind the 8×8 rule. It is completely arbitrary (1, 22Trusted Source). That said, certain circumstances may call for increased water intake.

The most important one may be during times of increased sweating. This includes exercise and hot weather, especially in a dry climate.

If you’re sweating a lot, make sure to replenish the lost fluid with water. Athletes doing long, intense exercises may also need to replenish electrolytes, like sodium and other minerals, along with water.

Your water need increases during pregnancy and breastfeeding.

You also need more water when you have a fever and when you’re vomiting or have diarrhea. If you desire to lose weight, consider upping your water intake too.

Furthermore, older people may need to consciously watch their water intake because the thirst mechanisms can start to malfunction with aging. Studies show that adults over 65 years old are at a higher risk for dehydration (23).

    Summary

    Most people don’t need to focus too much on their water intake, as the body has an automatic thirst signal.

    However, certain circumstances do call for increased attention to how much water you’re drinking.

The bottom line

At the end of the day, no one can tell you exactly how much water you need. This depends on many factors.

Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others it only results in more frequent trips to the bathroom.

If you want to keep things simple, these guidelines should apply to the majority of people:

    1.Drink often enough throughout the day for clear, pale urine.

    2.When you’re thirsty, drink.

    3.During high heat and exercise and other mentioned indications, make sure to drink enough to compensate for the lost or extra needed fluids.

    4.That’s it!

Tai chi - health benefits

 Tai chi is a noncompetitive martial art known for its health benefits. It combines gentle physical exercise and stretching with mindfulness.

Research has produced mixed results but appears to show that tai chi can improveTrusted Source balance control, fitness, and flexibility. The activity may also reduce the risk of falls in older people.

Tai chi also appears to reduce pain and the symptoms of depressionTrusted Source in some cases.

This martial art is an ancient Chinese tradition that has evolved over centuries. Some people use tai chi to help alleviate stress and anxiety. Others claim it promotes serenity and inner peace.

People generally regard it as safe for individuals of all ages as it does not put too much stress on the muscles and joints.

This article explores the documented evidence for the benefits of tai chi.

Benefits

Various research suggests tai chi offers a range of benefits for people with and without chronic conditions. These benefits include:

    improved balance

    pain management

    and brain function

    improved sleepTrusted Source quality

    enhanced immune systemTrusted Source

Fall reduction

Tai chi showed some potential benefits for helping prevent trips and falls in older adults across a range of studies.

A 2012 review looked at 159 randomized controlled trials of various types of practices to prevent falls in older adults.

The studies involved more than 79,193 people, with the authors concluding that tai chi could reduce the risk of falling.

A 2015 systematic reviewTrusted Source of seven trials involving 544 tai chi chuan practitioners concluded it helped improve balance control and flexibility.

Meanwhile, a 2014 reviewTrusted Source found that exercises, including tai chi, might have reduced the fear of falling among older adults in a retirement community immediately after a workout. However, the review did not reach any conclusions about tai chi reducing the frequency of falls.

One 2012 trialTrusted Source of 195 older adults with Parkinson’s disease showed that tai chi helped treat balance issues with more success than resistance training or regular stretching.

Another article notes that the activity is a successful exercise interventionTrusted Source for factors related to falls in older people.

The evidence from these studies suggests that tai chi might help support many aspects of balance and posture.

To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.

Chronic pain

Several small studies suggest that tai chi can significantly impact the chronic pain that people experience with specific conditions, such as osteoarthritis of the knee and fibromyalgia.

A 2013 meta-analysisTrusted Source of seven different trials seemed to demonstrate that a 12-week course of tai chi could improve the stiffness and pain symptoms of knee osteoarthritis and improve physical function.

However, the review authors recommended further, larger-scale trials to support their conclusions, as the studies they examined had flaws and potential biases.

A 2015 review of 54 studies involving 3,913 participants provided moderate-quality evidence that tai chi could help improve physical function in those with knee osteoarthritis. While tai chi only formed the basis of five of the studies, the evidence that exercise helped provide short-term relief for knee osteoarthritis was strong.

Tai chi also seems to have some evidence supporting its use to help manage fibromyalgia.

A 2010 trialTrusted Source showed tai chi to be better than wellness education and stretching for regularizing sleep patterns and treating symptoms of pain and fatigue in people with fibromyalgia.

A 2012 studyTrusted Source of 101 people suggested that combining tai chi with mindfulness training could improve fibromyalgia symptoms and functional difficulties.

Chronic heart failure

Some practitioners of tai chi praise it as an effective management tool for people with chronic heart failure. However, current evidence does not support this conclusion. Any studies showing an improvement indicate that the findings were insignificant.

A 2015 systematic reviewTrusted Source of 20 studies showed tai chi as beneficial for multiple areas of cardiovascular health, such as blood pressure and heart rate. However, the quality of the studies was low, and the researchers drew no definitive conclusions.

A 2014 review of 13 small trials also showed inconclusive evidence to support the activity as a preventative measure against cardiovascular disease.

However, the results of one trialTrusted Source, which followed people after a recent heart attack, demonstrated that tai chi significantly improved maximum oxygen capacity.

Mental health and cognitive function

Tai chi is a tranquil, fluid martial art that has associations with mindfulness and psychological well-being.

However, the evidence is thin on the ground for the mental health benefits of the activity. Some studies suggest a link, but a large 2010 meta-analysisTrusted Source of 40 studies failed to provide definitive conclusions.

Research looking at the effect of tai chi on cognitive function yielded more promising results.

A systematic review and meta-analysis from 2014Trusted Source involved 2,553 adults aged 60 years and over with and without cognitive impairments. The results were significant in showing beneficial effects on cognitive function. The studies also demonstrated small but significant benefits for people who were cognitively impaired.

A 2015 reviewTrusted Source of nine studies involving 632 healthy adults showed the potential benefits of tai chi for cognitive ability. It advocated further large-scale studies to confirm the potential benefits of tai chi.

While tai chi is a gentle, low-impact activity, people should seek medical advice before starting any form of exercise. This especially applies to those who are:

    older

    pregnant

    experiencing back pain or osteoporosis

Types

There are five different styles of tai chi, dating from different periods in history. Each has a unique set of methods and principles, lineage, and date of origin.

They are:

    Chen style, which began sometime between 1528 and 1587

    Yang style, which began sometime between 1799 and 1872

    Wu or Wu Hao style, which began sometime between 1812 and 1880

    Wu style, which began sometime between 1870 and 1942

    Sun style, which began sometime between 1861 and 1932

Some of these forms of tai chi lean towards health, while others stress competition or self-defense.

People considering a tai chi course should speak to an experienced instructor about which style they practice and whether it will offer the expected benefits.

History

The true origins of tai chi remain a mystery, but the concepts are rooted in Chinese history, Taoism, and Confucianism.

Zhang Sanfeng, a 12th-century Taoist monk, is believed to be the founder of tai chi. Some stories claim that Zhang Sanfeng left his monastery to become a hermit, after which he created a form of fighting based on softness.

Summary

Tai chi is a low-impact, noncompetitive martial art that is known for its potential health benefits.

Researchers have conducted many studies on this martial art to understand its health benefits.

Some studies show tai chi can improve brain function, lower stress and depression, and reduce chronic pain.

However, scientists must conduct further studies to confirm its benefits.

People who wish to start practicing tai chi should consult their doctor first if possible.

Some Foods That Could Lower Your Risk of Cancer

 What you eat can drastically affect many aspects of your health, including your risk of developing chronic diseases like heart disease, diabetes and cancer.

The development of cancer, in particular, has been shown to be heavily influenced by your diet.

Many foods contain beneficial compounds that could help decrease the growth of cancer.

There are also several studies showing that a higher intake of certain foods could be associated with a lower risk of the disease.

This article will delve into the research and look at 13 foods that may lower your risk of cancer.

1. Broccoli

Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that may have potent anticancer properties.

One test-tube study showed that sulforaphane reduced the size and number of breast cancer cells by up to 75% (1Trusted Source).

Similarly, an animal study found that treating mice with sulforaphane helped kill off prostate cancer cells and reduced tumor volume by more than 50% (2Trusted Source).

Some studies have also found that a higher intake of cruciferous vegetables like broccoli may be linked to a lower risk of colorectal cancer.

One analysis of 35 studies showed that eating more cruciferous vegetables was associated with a lower risk of colorectal and colon cancer (3Trusted Source).

Including broccoli with a few meals per week may come with some cancer-fighting benefits.

However, keep in mind that the available research hasn’t looked directly at how broccoli may affect cancer in humans.

Instead, it has been limited to test-tube, animal and observational studies that either investigated the effects of cruciferous vegetables, or the effects of a specific compound in broccoli. Thus, more studies are needed.

SummaryBroccoli contains sulforaphane, a

compound that has been shown to cause tumor cell death and reduce tumor size in

test-tube and animal studies. A higher intake of cruciferous vegetables may

also be associated with a lower risk of colorectal cancer.

2. Carrots

Several studies have found that eating more carrots is linked to a decreased risk of certain types of cancer.

For example, an analysis looked at the results of five studies and concluded that eating carrots may reduce the risk of stomach cancer by up to 26% (4Trusted Source).

Another study found that a higher intake of carrots was associated with 18% lower odds of developing prostate cancer (5Trusted Source).

One study analyzed the diets of 1,266 participants with and without lung cancer. It found that current smokers who did not eat carrots were three times as likely to develop lung cancer, compared to those who ate carrots more than once per week (6Trusted Source).

Try incorporating carrots into your diet as a healthy snack or delicious side dish just a few times per week to increase your intake and potentially reduce your risk of cancer.

Still, remember that these studies show an association between carrot consumption and cancer, but don’t account for other factors that may play a role.

Summary Some studies have found an association

between carrot consumption and a decreased risk of prostate, lung and stomach

cancer.

3. Beans

Beans are high in fiber, which some studies have found may help protect against colorectal cancer (7Trusted Source, 8Trusted Source, 9Trusted Source).

One study followed 1,905 people with a history of colorectal tumors, and found that those who consumed more cooked, dried beans tended to have a decreased risk of tumor recurrence (10Trusted Source).

An animal study also found that feeding rats black beans or navy beans and then inducing colon cancer blocked the development of cancer cells by up to 75% (11Trusted Source).

According to these results, eating a few servings of beans each week may increase your fiber intake and help lower the risk of developing cancer.

However, the current research is limited to animal studies and studies that show association but not causation. More studies are needed to examine this in humans, specifically.

    Summary Beans are high in fiber, which may be

    protective against colorectal cancer. Human and animal studies have found that

    a higher intake of beans could reduce the risk of colorectal tumors and colon

    cancer.

4. Berries

Berries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.

In one human study, 25 people with colorectal cancer were treated with bilberry extract for seven days, which was found to reduce the growth of cancer cells by 7% (12Trusted Source).

Another small study gave freeze-dried black raspberries to patients with oral cancer and showed that it decreased levels of certain markers associated with cancer progression (13Trusted Source).

One animal study found that giving rats freeze-dried black raspberries reduced esophageal tumor incidence by up to 54% and decreased the number of tumors by up to 62% (14Trusted Source).

Similarly, another animal study showed that giving rats a berry extract was found to inhibit several biomarkers of cancer (15Trusted Source).

Based on these findings, including a serving or two of berries in your diet each day may help inhibit the development of cancer.

Keep in mind that these are animal and observational studies looking at the effects of a concentrated dose of berry extract, and more human research is needed.

    Summary Some test-tube and animal studies have

    found that the compounds in berries may decrease the growth and spread of

    certain types of cancer.

5. Cinnamon

Cinnamon is well-known for its health benefits, including its ability to reduce blood sugar and ease inflammation (16Trusted Source, 17Trusted Source).

In addition, some test-tube and animal studies have found that cinnamon may help block the spread of cancer cells.

A test-tube study found that cinnamon extract was able to decrease the spread of cancer cells and induce their death (18Trusted Source).

Another test-tube study showed that cinnamon essential oil suppressed the growth of head and neck cancer cells, and also significantly reduced tumor size (19Trusted Source).

An animal study also showed that cinnamon extract induced cell death in tumor cells, and also decreased how much tumors grew and spread (20Trusted Source).

Including 1/2–1 teaspoon (2–4 grams) of cinnamon in your diet per day may be beneficial in cancer prevention, and may come with other benefits as well, such as reduced blood sugar and decreased inflammation.

However, more studies are needed to understand how cinnamon may affect cancer development in humans.

    Summary Test-tube and animal studies have found

    that cinnamon extract may have anticancer properties and may help decrease the

    growth and spread of tumors. More research in humans is needed.

6. Nuts

Research has found that eating nuts may be linked to a lower risk of certain types of cancer.

For instance, a study looked at the diets of 19,386 people and found that eating a greater amount of nuts was associated with a decreased risk of dying from cancer (21Trusted Source).

Another study followed 30,708 participants for up to 30 years and found that eating nuts regularly was associated with a decreased risk of colorectal, pancreatic and endometrial cancers (22Trusted Source).

Other studies have found that specific types of nuts may be linked to a lower cancer risk.

For example, Brazil nuts are high in selenium, which may help protect against lung cancer in those with a low selenium status (23Trusted Source).

Similarly, one animal study showed that feeding mice walnuts decreased the growth rate of breast cancer cells by 80% and reduced the number of tumors by 60% (24Trusted Source).

These results suggest that adding a serving of nuts to your diet each day may reduce your risk of developing cancer in the future.

Still, more studies in humans are needed to determine whether nuts are responsible for this association, or whether other factors are involved.

    Summary Some studies have found that an

    increased intake of nuts may decrease the risk of cancer. Research shows that

    some specific types like Brazil nuts and walnuts may also be linked to a lower

    risk of cancer.

7. Olive Oil

Olive oil is loaded with health benefits, so it’s no wonder it’s one of the staples of the Mediterranean diet.

Several studies have even found that a higher intake of olive oil may help protect against cancer.

One massive review made up of 19 studies showed that people who consumed the greatest amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system than those with the lowest intake (25Trusted Source).

Another study looked at the cancer rates in 28 countries around the world and found that areas with a higher intake of olive oil had decreased rates of colorectal cancer (26Trusted Source).

Swapping out other oils in your diet for olive oil is a simple way to take advantage of its health benefits. You can drizzle it over salads and cooked vegetables, or try using it in your marinades for meat, fish or poultry.

Though these studies show that there may be an association between olive oil intake and cancer, there are likely other factors involved as well. More studies are needed to look at the direct effects of olive oil on cancer in people.

    Summary Several studies have shown that a

    higher intake of olive oil may be associated with a reduced risk of certain

    types of cancer.

8. Turmeric

Turmeric is a spice well-known for its health-promoting properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anticancer effects.

One study looked at the effects of curcumin on 44 patients with lesions in the colon that could have become cancerous. After 30 days, 4 grams of curcumin daily reduced the number of lesions present by 40% (27Trusted Source).

In a test-tube study, curcumin was also found to decrease the spread of colon cancer cells by targeting a specific enzyme related to cancer growth (28Trusted Source).

Another test-tube study showed that curcumin helped kill off head and neck cancer cells (29Trusted Source).

Curcumin has also been shown to be effective in slowing the growth of lung, breast and prostate cancer cells in other test-tube studies (30Trusted Source, 31Trusted Source, 32Trusted Source).

For the best results, aim for at least 1/2–3 teaspoons (1–3 grams) of ground turmeric per day. Use it as a ground spice to add flavor to foods, and pair it with black pepper to help boost its absorption.

    Summary Turmeric contains curcumin, a chemical

    that has been shown to reduce the growth of many types of cancer and lesions in

    test-tube and human studies.

9. Citrus Fruits

Eating citrus fruits such as lemons, limes, grapefruits and oranges has been associated with a lower risk of cancer in some studies.

One large study found that participants who ate a higher amount of citrus fruits had a lower risk of developing cancers of the digestive and upper respiratory tracts (33Trusted Source).

A review looking at nine studies also found that a greater intake of citrus fruits was linked to a reduced risk of pancreatic cancer (34Trusted Source).

Finally, a review of 14 studies showed that a high intake, or at least three servings per week, of citrus fruit reduced the risk of stomach cancer by 28% (35Trusted Source).

These studies suggest that including a few servings of citrus fruits in your diet each week may lower your risk of developing certain types of cancer.

Keep in mind that these studies don’t account for other factors that may be involved. More studies are needed on how citrus fruits specifically affect cancer development.

    Summary Studies have found that a higher intake

    of citrus fruits could decrease the risk of certain types of cancers, including

    pancreatic and stomach cancers, along with cancers of the digestive and upper

    respiratory tracts.

10. Flaxseed

High in fiber as well as heart-healthy fats, flaxseed can be a healthy addition to your diet.

Some research has shown that it may even help decrease cancer growth and help kill off cancer cells.

In one study, 32 women with breast cancer received either a flaxseed muffin daily or a placebo for over a month.

At the end of the study, the flaxseed group had decreased levels of specific markers that measure tumor growth, as well as an increase in cancer cell death (36Trusted Source).

In another study, 161 men with prostate cancer were treated with flaxseed, which was found to reduce the growth and spread of cancer cells (37Trusted Source).

Flaxseed is high in fiber, which other studies have found to be protective against colorectal cancer (7Trusted Source, 8Trusted Source, 9Trusted Source).

Try adding one tablespoon (10 grams) of ground flaxseed into your diet each day by mixing it into smoothies, sprinkling it over cereal and yogurt, or adding it to your favorite baked goods.

    Summary Some studies have found that flaxseed

    may reduce cancer growth in breast and prostate cancers. It is also high in

    fiber, which may decrease the risk of colorectal cancer.

11. Tomatoes

Lycopene is a compound found in tomatoes that is responsible for its vibrant red color as well as its anticancer properties.

Several studies have found that an increased intake of lycopene and tomatoes could lead to a reduced risk of prostate cancer.

A review of 17 studies also found that a higher intake of raw tomatoes, cooked tomatoes and lycopene were all associated with a reduced risk of prostate cancer (38Trusted Source).

Another study of 47,365 people found that a greater intake of tomato sauce, in particular, was linked to a lower risk of developing prostate cancer (39Trusted Source).

To help increase your intake, include a serving or two of tomatoes in your diet each day by adding them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show there may be an association between eating tomatoes and a reduced risk of prostate cancer, but they don’t account for other factors that could be involved.

    Summary Some studies have found that a higher

    intake of tomatoes and lycopene could reduce the risk of prostate cancer.

    However, more studies are needed.

12. Garlic

The active component in garlic is allicin, a compound that has been shown to kill off cancer cells in multiple test-tube studies (40Trusted Source, 41Trusted Source, 42Trusted Source).

Several studies have found an association between garlic intake and a lower risk of certain types of cancer.

One study of 543,220 participants found that those who ate lots of Allium vegetables, such as garlic, onions, leeks and shallots, had a lower risk of stomach cancer than those who rarely consumed them (43Trusted Source).

A study of 471 men showed that a higher intake of garlic was associated with a reduced risk of prostate cancer (44Trusted Source).

Another study found that participants who ate lots of garlic, as well as fruit, deep yellow vegetables, dark green vegetables and onions, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic (45Trusted Source).

Based on these findings, including 2–5 grams (approximately one clove) of fresh garlic into your diet per day can help you take advantage of its health-promoting properties.

However, despite the promising results showing an association between garlic and a reduced risk of cancer, more studies are needed to examine whether other factors play a role.

    Summary Garlic contains allicin, a compound

    that has been shown to kill cancer cells in test-tube studies. Studies have

    found that eating more garlic could lead to decreased risks of stomach,

    prostate and colorectal cancers.

13. Fatty Fish

Some research suggests that including a few servings of fish in your diet each week may reduce your risk of cancer.

One large study showed that a higher intake of fish was associated with a lower risk of digestive tract cancer (46Trusted Source).

Another study that followed 478,040 adults found that eating more fish decreased the risk of developing colorectal cancer, while red and processed meats actually increased the risk (47Trusted Source).

In particular, fatty fish like salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer (48Trusted Source).

In addition, omega-3 fatty acids are thought to block the development of the disease (49Trusted Source).

Aim for two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D, and to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how fatty fish consumption may directly influence the risk of cancer in humans.

    Summary Fish consumption may decrease the risk

    of cancer. Fatty fish contains vitamin D and omega-3 fatty acids, two nutrients

    that are believed to protect against cancer.

The Bottom Line

As new research continues to emerge, it has become increasingly clear that your diet can have a major impact on your risk of cancer.

Although there are many foods that have potential to reduce the spread and growth of cancer cells, current research is limited to test-tube, animal and observational studies.

More studies are needed to understand how these foods may directly affect cancer development in humans.

In the meantime, it’s a safe bet that a diet rich in whole foods, paired with a healthy lifestyle, will improve many aspects of your health.