Regarding herbal tea, people usually fall into two categories — devoted fans who swear by its healing properties and skeptics who find it bland, bitter or just not their cup of tea — literally. However, herbal teas have improved in recipe and taste over the years, mixing blends and improving flavor profile in addition to the scientifically proven health benefits. The teas provide several benefits — even reluctant drinkers may be pleasantly surprised and want more.  This article explores four standout herbal teas and benefits known for their palatable taste and measurable impact on well-being. Whether you’re looking to support digestion, calm anxiety or get a better night’s rest, there’s a tea on your list.  Why Herbal Teas Are Good for You If you’re wondering, can I drink herbal tea every day? While herbal teas are generally considered safe, you should drink them in moderation. If you have preexisting conditions, consult your health practitioner before consuming any herbal teas because herbal teas don’t undergo extensive testing like FDA-approved medications. While tea consumption has declined in North America, the drink is still the second most popular in the world, next to water. This delicate delight is made by immersing the Camellia sinensis plant in boiling water to extract the flavor and aroma. The brewing process results in tea.  Despite its name, herbal tea is not authentic tea because it’s not made from the Camelia sinensis plant. True tea is extracted from the Camellia sinensis plant, but herbal tea, also known as tisane, is produced through blends or infusions. These teas are generally infused with dried flowers, herbs or spices and are known for their healing properties.  1. Chamomile Tea Chamomile tea promotes relaxation, improves sleep quality, soothes your digestive tract and reduces heartburn. It’s probably one of the most famous teas known globally for its mild, floral flavor and calming properties, which is enjoyable at bedtime. The tea herb is taken from the daisy family, which promotes sleep but can also affect people with allergies. If you enjoy a sound sleep but your brain is constantly stressed, try this tea before bed occasionally. The tea is appealing to non-drinkers because of its mild taste, which isn’t overbearingly strong. It provides a gentle touch on your taste buds, indicating to your body that it’s time to unwind. If you want to increase the flavor, add a drop of vanilla or cinnamon which improves health and taste benefits.  2. Peppermint Tea The crowd-pleasing tea is one of the most favorite and accessible for those easing into the world of tisanes. Peppermint tea is known for its cooling, classic properties that support digestive issues, pain relief and the immune system. For women who struggle with menstrual health issues, peppermint tea is advised to relieve the pain and act as a muscle relaxer. These properties also ease headaches, improving memory, concentration and focus.  In addition to its healing properties, peppermint tea contains antibacterial and anti-inflammatory properties, improving your immune system and fighting diseases. Be cautious of how much you drink, though, because too much can cause diarrhea and negatively interact with other medications, so check in with your doctor before trying the tea for its health benefits.  You can enjoy the versatile tea in any season, so have it hot or cold and use it as a natural and refreshing pick-me-up drink. It can soothe and upset stomach and help reduce pain, resulting in a more focused and active day.  3. Rooibos Tea The herb is native to South Africa but you can purchase it in grocery stores, tea shops and retail shops in the U.S. Known for its caffeine-free option, rooibos tea is a red tea made from the leaves of the Aspalathus linearis plant, which offers a naturally sweet taste. The flavorful tea is a healthy alternative to regular black and green teas.  Besides its sweet taste, which does not come with the adverse effects of unhealthy fats, rooibos tea is also packed with antioxidants. These may help reduce cancer risk through their protection against free radicals. The tea is also known for its anti-inflammatory properties and, ability to reduce stress and promote healthy sleep patterns.  Because it contains no caffeine, and its sweet taste contains no sugar or unhealthy fats, you can drink rooibos tea any day. The tea is generally suitable for everyone, including children, and protects them from oxidative stress. Try drinking the tea with a slice of lemon or infused with some honey and mint.  4. Ginger Tea The spicy kick of ginger tea contains numerous health benefits, including anti-inflammatory properties and digestive support. If you enjoy drinks that have a bit of spice and invigorate your body, ginger tea is ideal with its natural blend of spice and ginger. Over the years, ginger has become known for its nausea-settling properties because it contributes to supporting the digestive tract. The herb is also known for helping to regulate insulin levels, relieve pain in menstrual cramps, and strengthen the immune system.  For non-tea drinkers who enjoy weight loss, ginger tea helps regulate metabolism and reduces water retention in the body to increase fat-burning properties. If you incorporate ginger tea into your healthy diet, monitor its contribution to weight management and other issues, like pain relief. Ginger tea is tasty for those who like a sting on their tongues and helps combat flu-like symptoms like throat pain and bronchitis. Because ginger tea is a powerhouse of anti-inflammatory properties, digestive support, and pain relief, it can be had at any time of the day. However, ginger tea can have mild and common side effects like diarrhea or gas, so consult your doctor before including it in your diet.  Take a Sip toward Wellness  Whether you’re drawn to peppermint’s freshness, rooibos’s smooth sweetness, chamomile's calm, or ginger's fiery warmth, there’s an herbal tea for every palate. What starts as curiosity may grow into a daily appreciation and habit for the taste and nutrition the tea brings. You don’t need to be a tea lover to enjoy tea. Start with a flavor you like in your favorite mug because the benefits are exponentially greater than the love for herbal teas. 

If you have been told that you have high triglycerides, you might be wondering what they are, why they matter, and what you should do. Understanding triglycerides is an important factor in maintaining good heart health and high triglyceride levels are a serious risk factor for many conditions. Fortunately, there are easy ways to lower triglycerides naturally.  What Are Triglycerides? Triglycerides are lipids — a type of fat. When you eat, your body doesn’t typically use all of the calories at once. The excess calories are stored as triglycerides, enabling your body to use this energy later. These lipids are therefore a vital source of energy for the body, and the most common type of fat found in the body. They are essential for a wide variety of bodily functions.   What Is the Difference Between Triglycerides and Cholesterol? While both triglycerides and cholesterol are lipids, they serve different purposes and have different characteristics. Cholesterol is a waxy substance produced by your liver. While triglycerides function primarily as energy storage, cholesterol is used to make cell membranes, some hormones and vitamin D.  You have probably heard of “good” cholesterol (HDL) and “bad” cholesterol (LDL) and you probably know to keep your LDL levels under control. However, while high LDL and high triglycerides often occur together, they are considered separate risk factors. It is possible to have high LDL and low triglycerides, and vice versa.     What Are the Risks of High Triglycerides? Evidence shows that high triglycerides are linked to a number of health risks, including: Coronary heart disease Vascular disease Heart attacks Strokes 7 Proven Ways to Lower Your Triglycerides Your doctor will typically advise you to try proven dietary and lifestyle adjustments first, resorting to medication only if these measures don’t help. So, how can you lower triglycerides naturally? There are a number of foods that lower triglycerides and some lifestyle changes are important too. Here are some ways to get started — and these measures will also improve your overall heart health. 1. Watch Your Sugar Intake Sugar occurs naturally in numerous ways in your diet — for example, fructose in fruit or lactose in milk. However, most people consume much more sugar than they need, and this sugar is then converted into triglycerides for storage.   Check food labels to see how much sugar food contains, switch to low-sugar alternatives and avoid adding extra sugar to your diet, such as putting sugar in your coffee. The American Heart Association recommends adding no more than six teaspoons of sugar a day for women and nine for men.  2. Choose Healthy Fats Your body needs fat to function, but some fats are healthier than others, especially for your heart. Try to limit your fat intake and choose polyunsaturated fats for cooking where possible, such as: Corn oil Soybean oil Safflower oil Sunflower oil Olive oil Many of these oils are rich in omega-3 fatty acids, which have been shown to help lower triglycerides.  3. Eat More Fish and Less Red Meat Oily fish, such as salmon, sardines, mackerel, cod, herring, tuna, and trout, are also high in omega-3, and eating at least two servings a week can improve your overall heart health and bring down triglycerides. By contrast, foods high in saturated fat — like red meat — are also high in triglycerides, so by replacing these with fish, you are taking an important step.  4. Eat Your Veggies, Seeds and Nuts Vegetables, seeds, nuts and grains are also excellent foods that lower triglycerides. Choose low-fructose vegetables, such as: Green beans Eggplant Spinach Kale Bok choy Zucchini  Carrots Parsnips Brocccoli Cauliflower Squash Whole grains such as wholemeal bread, brown rice, quinoa and buckwheat are also proven to lower triglycerides, as are flaxseeds, walnuts, almonds, pecans, cashews, sunflower seeds and other types of nuts and seeds, which are typically high in omega-3 fatty acids. However, nuts and seeds can be high in fat, so enjoy them in moderation.  5. Lose Excess Weight Away from dietary changes, the single biggest thing you can do to lower your triglycerides is to shed any extra weight you are carrying. This is because losing weight decreases the amount of fat your body is storing, and triglycerides are the main fat storage mechanism. Reaching a healthy weight can put triglyceride levels back into a normal range and even losing just 5% of your weight will help. 6. Get Regular Exercise Exercise contributes to weight control, of course, but that’s not the only reason you should get your body moving if you want to lower your triglycerides. When you exercise, your muscles burn energy — and guess what they use for fuel? Exercise, therefore, leads to a decrease in triglycerides in your bloodstream.  Exercise can also reduce triglyceride production in your liver, further reducing your overall levels. Aim for 20-30 minutes of aerobic activity for five days a week. As an added bonus, this should also cause your levels of “good” cholesterol, HDL, to rise.  7. Limit Alcohol Consumption and Quit Smoking Alcohol contains a lot of sugar and calories that your body doesn’t need, so alcohol consumption contributes to high triglyceride levels, among other health issues.   Smoking disrupts lipid metabolism and causes an imbalance in your bloodstream, increasing triglycerides while decreasing “good” cholesterol.  Can Supplements Help Lower Triglycerides? Yes, studies have shown how a number of supplements and vitamins can potentially reduce triglyceride levels.  Fish oil: As mentioned, fish oil contains omega-3 fatty acids that are known to assist with good heart health. Vitamin D: A recent study found that Vitamin D supplementation can significantly improve triglyceride levels in people with type 2 diabetes. A previous study in 2019 found this in the general population, too, although the mechanism for this is not yet widely understood.  Curcumin: A study in 2017 found that this compound, found in turmeric, significantly reduced triglyceride levels as well as LDL, the “bad” cholesterol.  Niacin: This B vitamin has been used to lower triglycerides, but it doesn’t work for everyone and can cause side effects in high doses, so speak to your doctor about whether it is right for you. Fenugreek: A review in 2020 concluded that fenugreek was effective at lowering lipid levels, including triglycerides. However, the studies used in the review were small, so more research is needed in this area.  Consult your doctor or healthcare professional before starting any supplements, especially if you have other health conditions or are taking any medication.  How to Lower Triglycerides and Improve Heart Health Reducing your triglyceride levels starts with the dietary and lifestyle changes outlined above. By understanding what triglycerides are and how they function, you can make healthier eating choices that should help your levels come down.  All of these choices are good for your overall health, too, so consider lowering triglycerides as part of an overall health improvement effort. By making conscious decisions about what you eat and how you exercise your body, you will see results fast and protect yourself against future health problems.

Health and fitness are more than just buzzwords, as people have eagerly taken accountability for their physical well-being. To achieve this, they’ve optimized their nutrition with plenty of lean meats, fresh produce and other wholesome foods. But it begs the question: How much protein is too much protein?  Consumers are regularly bombarded with advertisements for shakes, powders, bars and supplements. Occasionally, a high-protein diet fad circulates, promising more energy, muscle mass and curbed cravings. Although increasing your intake has proven benefits, there are some drawbacks.  The Protein Craze First, there was the Atkins Diet, then the paleo and keto craze. This type of diet culture has been around for a long time. Yet, consumers seem to be talking about meat and plant-based sources more than ever before. According to one report, user searches for “high protein” reached a five-year high in 2023, with a 32% increase in online discussions year over year since. Much of this interest is driven by cleaner eating and a lower carbohydrate and fat intake. There is also an endless array of options at supermarkets and restaurants, as companies capitalize on the trend with powders, bars and delectable menu offerings. Sales of high-protein products rose by 21.6% from 2021 to 2022.  This nutrient isn’t bad for you, though. In fact, people experience greater satiety, body composition and performance from eating more of it. There is also a greater awareness of the health advantages, as the medical community has dispelled myths around animal-based sources. The problem lies in overeating it. How Much Protein Should You Eat in One Day? The amount of meat and plant-based protein you consume depends on several factors, such as your body weight, age and whether you are pregnant or breastfeeding. Experts say the recommended daily allowance is 0.8 grams — 10% to 35% of daily calories — for those 18 and over.  About three-quarters of Americans meet or exceed the suggested amount. However, 90% do not eat enough seafood, while over half do not meet this amount of nuts, seeds and soy products.  What Happens When You Eat Too Much Protein — Or Too Little? When you eat too much meat, several things can happen to your body. For instance, you may not get enough fiber, which can cause constipation. Conversely, some people experience diahrrea after supplementing with dairy products and processed foods. Despite what popular diet culture tells you, excessive intake could cause you to gain weight instead of lose it. One study even showed that eating foods like meat, eggs and plant-based sources during the first year of your life results in a higher body mass index, higher fat mass and a greater risk of obesity later in life.  Animal sources also contain the amino acid leucine, which may cause plaque buildup and artery blockages after accumulating in the vascular system. This leads to arteries hardening — a major risk factor for a heart attack or stroke. Of course, the most alarming outcome of overconsumption of red meat is cancer. Studies show an increased prevalence of gastrointestinal, colorectal and breast cancer due to the presence of heme iron, which stimulates oxidative stress, resulting in tumors. What Are Good Protein Sources for a Healthy Diet? If you’re wondering how much protein is too much protein for your health, others could be questioning how to increase their intake. Although supplements can compensate for a lack of nutrients, it is best to get more nutrients from whole foods. Beans, legumes, egg whites, fish, lean meats, nuts and seeds, and dairy products are the most nutritious sources for a well-balanced diet. Soy products like tofu are also excellent sources for plant-based dieters.  Avoid eating animal protein and processed foods high in saturated fat, including fatty cuts of beef, pork and lamb, ground beef, deli meats and duck. These products can increase your risk of cardiovascular disease and diabetes.  It’s About Balance, Not Excess Protein is an essential component of your daily diet. However, it does not supersede other wholesome foods containing fiber and carbohydrates. Striking a balance between protein intake, grains, produce and dairy products is crucial for optimal health. Likewise, listening to your body better indicates what it needs, whether cutting back on how much you consume or increasing the amount.  Frequently Asked Questions When Should You Consume Protein? Consider eating protein earlier in the day, especially if you work out. Starting your morning with a protein shake, cottage cheese, Greek yogurt, or eggs will support muscle recovery and growth by giving you a steady source of amino acids. It is also more satiating, making you feel fuller for longer.  How Do You Handle Meat Safely? It is crucial to handle meat carefully to avoid the spread of harmful bacteria, such as Salmonella, E. coli and Campylobacter. You should wash your hands for 20 seconds with warm, soapy water before, during and after preparing meat. Also, thoroughly clean countertops, dishes and cutting boards that came into contact with it. To keep you and others safe, avoid cross-contamination with other foods, ensure meat is cooked to the appropriate minimum internal temperature and properly store it in the refrigerator.  Should You Eat More Protein If You’re Active? Generally, athletes and those who work out require more nutrients than someone who lives a sedentary lifestyle. On average, endurance athletes, such as runners, need 1.6 grams of protein per kilogram of body weight to rebuild and repair muscles.  Is It OK to Eat the Same Food Daily? Eating the same food daily is fine as long as it is nutrient-dense and not overly saturated with fat. White meat chicken that is baked or grilled is a good option. In many cases, eating the same food daily takes the guesswork out of eating healthier, helps you count calories more easily and saves you time deciding what to eat.  However, your gut microbiome needs variety for healthy digestion. Likewise, you might get bored eating or miss out on essential nutrients.

Calorie counting can be a powerful tool for managing weight and improving your health, but only if done correctly. Whether you’re trying to lose, gain or maintain weight, understanding how to track your intake effectively and healthily is key.  What You Should Do Done mindfully, calorie counting can help you spot patterns, make smarter food choices and stay aligned with your health goals. The key is to approach it with flexibility, accuracy and a focus on real nourishment.  Know Your Why Before you log your first calorie, you need to know why you’re doing this. Are you trying to lose weight? Gain weight? Put on muscle? Improve your awareness around food? Knowing your motivation will help you stay consistent and avoid getting discouraged.  Calculate Your Daily Needs Accurately Your daily calorie needs depend on various factors, such as age, gender, height, weight and activity level. Use a reputable calorie calculator that takes this information into account. The more detailed your input, the more accurate your suggested daily calorie goal will be. Reassess every few months or when your routine or weight changes significantly.  Use a Reputable App or Journal Digital apps like MyFitnessPal, Cronometer or Fat Secret can make logging easy and accurate. They also allow you to track macronutrients and vitamins, not just calories. If you prefer analog, a simple notebook works too, just make sure you’re consistent with portions and measurements.  Learn to Estimate Portion Sizes Weighing and measuring your food is ideal when you’re starting out, but it’s not always realistic. Train your eye to recognize standard portions — like what 3 oz. of chicken or one cup of rice actually looks like. This skill makes dining out and eating on the go less stressful. It’s also best to weigh your food in the beginning for the most accurate measurement. For example, the average banana contains about 89 calories, but this will vary widely depending on the weight of the banana. Use a kitchen scale to avoid consuming more than you realize.   Prioritize Nutrient-Dense Foods When you're tracking, quality matters as much as quantity. Choose whole, unprocessed foods rich in vitamins, minerals and fiber. Think of leafy greens, lean proteins, legumes, whole grains, fruits, nuts and seeds.  Make Room for Foods You Love Yes, even pizza or dessert. When you restrict too much, you’re more likely to binge later. Learn how to incorporate your favorite foods mindfully, so you can enjoy them while sticking to your goals.  Stay Hydrated and Listen to Your Hunger Cues Sometimes what feels like hunger is actually thirst or fatigue. Drinking enough water and checking in with how you feel can help you avoid unnecessary snacking or over-restricting. Adjust as You Go Your calorie needs aren't static. They’ll change based on weight, activity level, age and goals. Check in regularly and make adjustments as needed. If your progress stalls, your body might need fewer or more calories than when you started. Give Yourself Grace You will go over your calorie limit some days. You’ll forget to log a meal or snack and that’s normal. The goal isn’t perfection — it’s consistency. One off day won’t undo your progress. What matters most is what you do most of the time. What You Should Not Do  Calorie counting can easily go from helpful to harmful if you’re not careful. Avoid these common pitfalls to keep your mindset healthy and your results sustainable.  Obsess Over Every Single Calorie Yes, calories matter. But obsessing over exact numbers can lead to anxiety and an unhealthy relationship with food. A 100-calorie pack of cookies and 100 calories of almonds have different impacts on your body. Try to focus on the nutritional value of your food, not just the calories. Focus on the big picture — overall nutrition and how you feel, not just numbers. Forget About Hidden Calories The splash of cream in your coffee? The oil you used to saute your veggies? The tiny bites off someone else’s plate? They all count. It’s easy to overlook these sneaky calories, but they add up fast. Be mindful.  Eat Too Little Drastically slashing your calorie intake might show fast results, but it’s not sustainable and it can slow down your metabolism, make you feel exhausted and lead to nutrient deficiencies. Always aim to eat enough to fuel your body, even if your goal is weight loss.   Rely on Exercise to “Earn” Food Food is fuel, not a reward or something you have to “burn off.” Yes, physical activity increases your caloric needs, but tying your food intake to how much you’ve exercised can lead to guilt and overcompensation. Keep the two separate for a healthier mindset.  Compare Your Numbers to Someone Else’s  Your best friend might thrive on 2,200 calories while you feel better on 1,800. Everyone has different metabolisms, goals, body types and routines. Stick to what works for you and avoid comparison traps.  Panic When You Eat Out You won’t always know the exact calorie content of your meal and that’s OK. Make educated guesses, enjoy your food and move on. One meal won’t derail your entire week. Let the Scale Be Your Only Measure Calorie counting should support your overall wellness, not control it. Pay attention to how your clothes fit, your energy levels, your digestion and your mood. The scale is just one piece of a much larger puzzle.  Ignore Your Body’s Feedback If you’re always hungry, tired or thinking about food 24/7, something’s off. No app knows your body better than you do — listen to it.  Let It Take Over Your Life If calorie counting starts making you feel anxious, guilty or obsessive, it might be time to take a break. Health is about more than just numbers. Your mental well-being matters just as much as your physical health.  Who Should Count Calories? Calorie counting isn’t for everyone, but it can be helpful for certain people. You might benefit from tracking if: You’re trying to lose or gain weight in a structured way. You’re an athlete or fitness enthusiast who needs to fuel for performance.  You’re managing a condition like diabetes or PCOS and need to monitor intake.  You’re new to nutrition and want to learn what’s really in your food.  However, if you have a history of disordered eating, calorie counting may do more harm than good. In that case, working with a registered dietitian or intuitive coach can be a healthier approach.  Balance Matters More Than Precision Calorie counting should support your life, not control it. You’re not aiming for perfection. You’re learning, experimenting and building habits that last. Some days will be spot-on and others won’t, but that’s all part of the process. 

Mangosteen (Garcinia mangostana) is a tropical fruit, native to the rainforests of Southeast Asia. With its purple skin and juicy, flower-shaped, segmented fruit, it has a distinctive tangy-sweet taste. Think of a cross between peach, strawberry and vanilla. And no, it’s not related to the mango.  Traditional medicine has made good use of Mangosteen fruit, extract and tree bark for centuries to treat everything from dysentery to UTIs — but does this Queen of Fruit really have any health properties? And how do you eat this weird-looking thing? Let’s find out. Is Mangosteen a Superfruit? Yes, mangosteen is considered a superfruit because it is highly nutritious. It is rich in vitamins, minerals and fiber and also packed with age-defying antioxidants and other phytonutrients. What sets mangosteen apart from other superfruits, however, is the high concentration of xanthones.  Xanthones are biologically active chemical compounds that offer many health benefits. As antioxidants, they help control free radicals that damage cells, and they are also have anti-inflammatory, anti-cancer, and neuroprotective qualities. Xanthones are mostly found in fungi and lichen, but mangosteen has the highest concentration of xanthones in any food.   What Is Mangosteen Fruit Good For? Because of its intense nutrition profile — and all those xanthones — Mangosteen has a number of health benefits and is currently being studied to potentially unearth even more. Here are just some of the good things we know mangosteen can help with. 1. Anti-Inflammatory Properties Chronic inflammation can damage healthy cells and, over the long term, contribute to serious health problems such as arthritis, diabetes, cancer and heart disease. Research suggests that mangosteen’s anti-inflammatory properties could help to calm the body’s inflammation response, potentially protecting against these conditions.  2. Anti-cancer Properties Research has shown that mangosteen extract slows the growth of cervical cancer cells and it has also shown anti-cancer promise in several other laboratory and animal studies, including those looking into breast cancer and digestive cancers. It is important to note that this research is in its early stages, but it does appear that mangosteen is a natural cytotoxic agent that holds strong potential in this critical field.  3. Weight Loss Research into mangosteen for weight loss has shown promise that this delicious fruit could also help with maintaining a healthy weight due to the anti-obesity properties of xanthones. However, more research is needed in this area. 4. Blood Sugar Control As any diabetic knows, the battle to keep blood sugar in check is real. The good news is that there is pretty solid evidence that mangosteen does have therapeutic potential against diabetes and its complications. Studies show that the fruit can lower blood glucose levels and insulin resistance.   5. Immune System Benefits Your complex immune system needs many things to thrive, but mangosteen, with its potent antibacterial properties, seems to help combat harmful bacteria. Your gut health is vital for a strong immune system, and mangosteen’s high fiber content is beneficial for your digestive system, so it’s potentially a double boost for your immune health. 6. Brain Health Neurodegenerative diseases such as Alzheimer’s Disease and Parkinson’s are generally very challenging to treat and there is as yet no known cure for most such conditions. However, a recent study found that alpha-mangostin, a compound largely found in the fruit’s skin, had effects comparable to the drug memantine, used for treating moderate and severe dementia. Mangosteen is thought to work by reducing oxidative stress-induced cell death in neurons. This is a highly significant finding, with more research sure to follow.  7. Gum Disease In a recent study, mangosteen extract showed promise in reducing plaque and gingivitis and perhaps also in healing periodontitis. This is believed to be due to the fruit's anti-inflammatory and anti-bacterial properties. Watch out for a mangosteen mouthwash coming soon to a store near you. How Do You Prepare Mangosteen? Mangosteen is really easy to prepare. First, select your fruit. Look for one that has smooth, deep purple skin. It should feel slightly soft to the touch but not squishy, and it will feel a little heavy for its size. Avoid any that are too hard to the touch or leaking sap. To prep the mangosteen, twist off the stem, if it is still attached, and use your thumbs in that hole to pry the skin off. Alternatively, use a serrated knife to cut shallowly around the fruit, not too deep, until you have created an opening for your fingers. The skin will easily pull off. Inside, you’ll see a soft, white, flower-shaped fruit with one “petal” or segment larger than the others. You can eat all of these fruit segments, but the largest one may contain a seed, which you can just discard.  What Is the Best Way to Eat Mangosteen? Mangosteen is delicious eaten raw, just like any other fruit. You can eat it just as it is, or you could pair it with other tropical fruits like pineapple and papaya for a sun-drenched tropical fruit salad.  You can also use mangosteen in salads, where its sweetness goes beautifully with leafy salad greens.  Alternatively, whizz it up into a delicious health-giving smoothie drink. It’s especially delicious with a coconut milk base and some banana.   Does Mangosteen Have Any Side Effects? Mangosteen has no side effects as such and is safe to consume in normal, moderate amounts.  However, you may want to avoid mangosteen if you are pregnant or breastfeeding, as there is insufficient evidence that it is safe for consumption at these times. There is some evidence that mangosteen may inhibit blood clotting, so you should also avoid this fruit if you have a blood disorder. For this reason, you should also not eat mangosteen if you take anti-coagulant or antiplatelet medication. Finally, mangosteen may interact with donepezil (Aricept), so do not eat it or use mangosteen supplements if you take this drug.  Why Should You Try Mangosteen? With so many potential health benefits plus a unique and delicious flavor profile, mangosteen is good for you in so many ways — this is definitely a superfruit that should be on your radar. Give the Queen of Fruits a try and see what you think!

Many young people track their protein intake with smoothies, creative meals and specialized snacks. The trend is all over the internet, which might partially explain why people forget about fiber. Learning about why it’s important and how the nutrient can improve your health might encourage you to refine your diet. Are Young People Getting Enough Fiber? The Cancer Research Institute recently published findings that one in five adults diagnosed with colon cancer is now under 55 years old. While there are many reasons colon cancer can develop, a lack of fiber may contribute. The nutrient provides many health-boosting benefits you can enjoy today if your diet doesn’t have a strong fiber foundation. There’s no need to sign up for culinary classes either. Fiber is widely available in many budget-friendly foods. Health Benefits of Fiber You might find it easier to make long-term changes to your diet once you know how each nutrient serves you. Uncover what fiber does for your health to get excited about eating more of it. 1. It Feeds Your Microbiome Fiber is a prebiotic, so it supports good bacteria in your gut by feeding it. Maintaining those colonies helps your body break food down. You’ll absorb more nutrients in your meals and snacks if your gut is up to the job. You may even feel more comfortable after eating if your digestive system isn’t straining to break food down like it may have been in recent years. 2. It Regulates Your Blood Pressure You might not think fiber has anything to do with blood pressure, but that’s untrue. When it feeds your microbiome, your body gets the nutrients it needs to relax your blood vessels. Research shows that eating fiber consistently lowers blood pressure long-term through this natural effect. 3. It Reduces Your Colon Cancer Risk When fiber enters your digestive system, it mixes with your stool and absorbs water. The liquid turns your waste into a solid mass that passes easily through your colon. When that happens consistently, Christina Fasulo, RDN, CNSC, says it limits your carcinogen exposure by reducing its contact with your colon lining. Eating more fiber won’t eliminate your cancer risk, but it could help you avoid an early diagnosis. 4. It Makes You Feel Full If you always deal with cravings, you might need help feeling full. Fiber can solve that problem. When it reaches your stomach, its water-absorbing abilities expand your stomach and trigger additional hormone production. Those hormones promote a sense of fullness by telling the brain you’re satisfied. You could gain better portion control with more fiber in your meals. 5. It Prevents Blood Sugar Spikes Fiber from whole foods and high-fiber products can improve insulin sensitivity and reduce how often your blood sugar spikes. High blood sugar makes your kidneys work harder and can lead to diabetes. You’ll keep yourself healthy by being aware of how much fiber you eat daily and adding more when needed. 6. It Balances Cholesterol Levels Cholesterol builds up when you don’t have enough lipoproteins to move it through your blood vessels. Eating additional sources of soluble fiber aids serum lipid management so your body can take care of cholesterol before it poses a health concern. Refining your diet with fiber-filled groceries may prevent or manage heart conditions better. How Much Fiber Should You Eat? Experts recommend that adults eat 25 to 30 grams of fiber daily to support their health. You don't need to worry if you aren’t consuming anywhere close to that much fiber. Making minor dietary adjustments can make your daily intake reach those numbers and support your well-being. What Are the Disadvantages of Eating Fiber? Some people experience the disadvantages of fiber if they don’t integrate it into their diet slowly. The nutrient can cause gastrointestinal pain or flatulence for people with sensitive stomachs. Try increasing your fiber intake slowly over many days. Once your digestive system gets used to encountering and breaking it down, you can enjoy more fibrous foods without discomfort. Creative Ways to Improve Your Diet You don’t need to pay a nutritionist to show you how to eat fiber more consistently. Consider using a few trusted strategies to bulk your diet with the gut-supporting nutrient. Enjoy More Carbs One medium potato has five grams of fiber, so consider eating more of the budget-friendly veggie. Regular and sweet potatoes are both full of fiber. You could enjoy them baked, mashed or roasted. Oats are another natural source of carb-based fiber. You’ll get 12 grams of the nutrient in 100 grams of steel-cut oats. Make them for breakfast, meal prep them on weeknights or bake them into muffins to enjoy more of the organic grain. Make Greener Dishes When in doubt, visit the produce section of your grocery store and grab something green. Dark green foods are often high in fiber. Broccoli has 1.82 grams in every cup, and Brussels sprouts add 4.8 grams of fiber to your diet for every 100 grams you cook. Roast, fry or shred the green veggies to easily incorporate them in casseroles, sheet pan meals and more. Experiment With Fruit If you consider yourself someone with a sweet tooth, you might feel relieved to hear that fiber is in numerous fruits. The National Cancer Institute points out that it’s available in foods like strawberries, blackberries, apples and apricots. You can dine on them while they’re fresh, bake them into desserts or blend them into smoothies. They’ll retain their nutritional value no matter how you prefer to eat fruit. Start Eating Healthier Today You don’t have to feel like eating more fiber is a struggle. Explore the various foods it comes in to have fun making new recipes. You’ll improve your health and potentially reduce your risk of colon cancer by trying to reach the recommended fiber intake for the average adult. Talk with your doctor if you have any questions or feel you might benefit from more or less than the recommended guidelines.