“Secret Effects of Eating Salmon, Says Science”

 

Do the benefits of this fish outweigh the potential risks?

Whether it's chopped up in a poke bowl or grilled to perfection alongside some fresh asparagus, salmon can be a delicious and healthy fish to enjoy any time of year. If you're a lover of salmon or any fish for that matter, chances are you've heard a lot of talk about possible health benefits and negative side effects. And all this talk can get confusing. We wanted to find all the possible effects of salmon, the good and the bad. 

 

YOU'LL GET PLENTY OF VITAMIN B12: Have you ever felt extremely tired and lethargic, only to have someone recommend a B12 supplement to you? This is because vitamin B12 is an essential nutrient in maintaining a healthy system of nerve and blood cells in our body. When we are deficient in B12, we may experience weakness, weight loss, and even depression. And according to the National Institute of Health, we need B12 to help prevent megaloblastic anemia, a blood problem that can lead to lethargy and exhaustion. Because our body can't store its own B12, we have to get this vitamin from food or supplements. The good news is that salmon is overflowing with vitamin B12. To put it in perspective, the daily recommended intake of B12 is 2.4 micrograms, and there are around 2.38 micrograms of B12 in a 3 oz. fillet.

YOU MAY CONSUME POLLUTANTS: Any time we consume fish, we run the risk of potentially ingesting pollutants from the ocean. Dioxin, a chemical pollutant caused mostly by industrial waste, is commonly found in the fat of salmon. The Environmental Protection Agency states that dioxins are considered toxic and can lead to potential health issues if consumed in larger quantities. Some research also links dioxin intake with cancer and reproductive issues, but the actual evidence of this claim is inconsistent. It may sound scary, but the risks are rare. According to Foods Journal, experts still recommend salmon as a reliable source of healthy nutrients, despite the risk of dioxin and other chemicals. BMC Public Health also performed a benefit-risk assessment on salmon in 2020. They concluded that even after the potential risks of consuming added pollutants and chemicals through salmon, the cardiovascular and overall health benefits of this fish outweigh the risk factor.

YOU MAY IMPROVE YOUR HEART HEALTH:  Omega-3 fatty acids are extremely beneficial for maintaining a healthy heart. You can find omega-3 in things like flaxseeds, chia seeds, certain nuts, and you guessed it—salmon! Salmon is one of the richest sources with around 2,260 milligrams of omega-3's per 3.5 oz. filet. According to Circulation, omega-3 fatty acids help our heart by lowering our triglyceride levels (fat that is carried in our blood) and increasing our body's "good" cholesterol levels, which decreases our risk of heart disease. 

YOU MIGHT REDUCE INFLAMMATION: Chronic inflammation in our body can lead to a number of health issues like heart disease, diabetes, and chronic pain. Thankfully, the omega-3 fatty acids found in salmon and other fatty fish have been linked to reducing inflammation. According to a report from Biochemical Society Transactions, EPA and DHA (two types of omega-3 fatty acids) can have anti-inflammatory effects in our cell membranes. Omega-3's in the form of supplements even yielded positive anti-inflammatory results in some patients with rheumatoid arthritis.

 

YOU MAY IMPROVE YOUR BRAIN HEALTH: Fatty fish like salmon can possibly improve our brain health and even slow cognitive decline as we age. A study of Chinese adults from the Journal of Nutrition found that the powerful nutrients in fish (including salmon) like vitamin D, vitamin B, magnesium, and selenium, can have a positive impact on cognitive function. Of the participants who were above the age of 65, those who consumed fish more than once a week saw better brain improvement than those who consumed less than one serving of fish per week.

 

YOU'LL CONSUME A HELPFUL ANTIOXIDANT: Salmon gets its natural pinkish/red color from a chemical compound called astaxanthin. This is a naturally occurring pigment that is also an antioxidant with tons of health benefits. According to a review published in Marine Drugs, astaxanthin has been linked to having anti-inflammatory properties, as well as positive impacts on reducing the risk of certain cancers and diabetes. In particular, wild-caught salmon is known for having a high amount of astaxanthin. A 2005 study from the Asian Journal of Andrology even found positive results on male fertility and sperm velocity after being given a trial of astaxanthin. 

BY: samantha boesch, eat this, not that, AUGUST 26, 2021 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Fruit and Veggie Skins You Can Eat”

 

POTATO: Although you might be more interested in what’s inside the potato, its skin has fiber and tons of nutrients, like vitamins B and C, potassium, calcium, and iron.

PEACH: The fuzzy skin on peaches is packed with antioxidants and vitamins. Not only that, it has lots of dietary fiber, too. Peach skin has loads of vitamin A. There are also carotenoids -- a kind of antioxidant and provitamin -- in peach skin. These could help lessen your chances of cataracts. You’ll be getting a good amount of fiber too, which helps your body digest food.

EGGPLANT: An eggplant’s skin has lots of antioxidants. This is especially true for eggplant varieties that are darker in color. For example, purple eggplant varieties will have more nutrients in their skin than the white varieties. You may find an eggplant's skin a little too chewy to eat.

WATERMELON: Watermelon rinds have an amino acid called citrulline. It can help get rid of nitrogen in your blood and can also help ease pain if you have sore muscles. In fact, the rind has more citrulline than the juicy flesh. If you’re not keen on eating the rind raw, there are other ways to prepare and eat it. You can pickle it, juice it, or stir fry it like a vegetable.

APPLE: Interestingly, apple peels have more vitamins and fiber than what's inside. Fiber is helpful for stopping cholesterol buildup in your blood vessels. There’s also an antioxidant called quercetin that can help your brain and lungs work better.

CUCUMBER: Most of a cucumber's nutrients are in its dark green outer skin. It has lots of potassium, antioxidants, and fiber. The skin is also rich in vitamin K, a nutrient that supports bone health and blood clotting. But if the cucumber you want to eat isn’t organic and it has a heavy waxed coating, you might want to peel it anyway.

MANGO: Poison ivy has a chemical called urushiol. It’s what causes the itchy rash for most people who come in contact with it. Mangos have that same chemical, mostly in the skin. If you don’t get a rash from poison ivy, great news -- the skin of a mango is chock-full of dietary fiber. It’s also packed with vitamins E and C, antioxidants, polyphenols, and carotenoids. On top of that, it has polyunsaturated fatty acids and both omega-3 and omega-6.

KIWI: Kiwis have fuzzy, tough skin, but don’t let that stop you. You can scrape off the fuzz if you don’t like it. If you do eat the skin, you’ll get antioxidants, flavonoids (plant chemicals), and vitamin C. In fact, the skin has more of those nutrients than the inside does.

ZUCCHINI: Zucchini peels can taste a little bitter, but they’re extremely nutritious. You’ll get fiber, potassium, and some extra vitamin C. The skin of a zucchini also has loads of antioxidants, like lutein, carotenoids, and zeaxanthin. You can reap the benefits of this veggie skin by combining them with other flavors, like in a salad, or by cooking them.

BANANA: Bananas have a peel that’s tough to eat and tastes bitter. Still, the peel has some great health benefits. It has potassium and antioxidants, like lutein. Lutein is good for eye health. Banana peels also have something called tryptophan, an amino acid. Since the skin is tough and bitter, you can boil it for a few minutes, then bake in the oven to dry it out for a tea or a smoothie.

ORANGE: Orange peels have an incredible amount of vitamin C -- twice the amount that’s inside the fruit. They’re also packed with vitamin B6, calcium, potassium, magnesium, and riboflavin (a B vitamin). Orange peels are hard to digest and they can be bitter. So, use a grater to make orange zest. You can zest in salad dressings or sprinkle it directly on top of a salad. The flavor of the zest also goes well with chocolate and ice cream.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on July 02, 2021

SOURCES:

Simply Healthy Family: “Can You Eat The Peach Skin? Find Out The Truth Here.”

National Cancer Institute: “Carotenoid.”

A Healthier Michigan: “Seeds vs. Skin: Revealing the Healthiest Parts of Produce.”

UnityPoint Health: “Your Fresh Fruit Nutrition and Calorie Guide.”

Foundation Louis Bonduelle: “Eggplant.”

Produce for Better Health Foundation: “Are mango skins safe to eat?”

Eat Better Move More: “Can I Eat The Skin of A Mango?”

Oregon State University: “Riboflavin.”

BlackDoctor.org: “9 Times You Should Eat Fruit & Vegetable Skins.”

Watermelon.org: “Three Ways to Eat Watermelon Rind.”

Northside Hospital, Everyday Wellness: “Five Food Scraps You’re Tossing—But Should Be Eating.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“The Healthiest Nuts for Your Body”

 

All nuts are packed with good-for-you fats, protein, vitamins, and minerals. But some types are ideal for your brain, heart, and more.

SHOULD YOU GO NUTS: Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes. Here's a look at the benefits of different types of nuts, as well as the best packaged products on supermarket shelves today.

HEALTHIEST NUTS FOR WEIGHT LOSS (ALMONDS, CASHEWS, PISTACHIOS): All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics. The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

HEALTHIEST NUTS FOR YOUR HEART (WALNUTS): While all nuts contain heart-healthy monounsaturated fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

HEALTHIEST NUTS FOR YOUR BRAIN (PEANUTS): Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

HEALTHIEST NUTS FOR MEN (BRAZIL NUTS, PECANS): Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH) or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

HEALTHIEST NUTS FOR DISEASE PREVENTION (ALMONDS): Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors.

BEST SNACK PACKAGING FOR NUTS (CHOOSE 100- TO 200-CALORIE PACKS): Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in a wide range of flavors, including Wasabi & Soy Sauce and Toasted Coconut. Want more variety? Pick up Planters NUTrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

BEST NUTS FOR CHOCOLATE LOVERS (GO FOR COCOA-DUSTED ALMONDS): Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald’s Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

BEST NUTS FOR YOUR SWEET TOOTH (TRY ALL-NATURAL GLAZED NUTS): Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

BEST NUTS FOR A SALT CRAVING (LOOK FOR 'LIGHTLY SALTED'): If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Virginia. Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

BEST TRAIL MIX (RAW NUTS, SEEDS, AND DRIED FRUIT): Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'" Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked’s Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

BEST NUT BUTTER (KEEP INGREDIENTS SIMPLE): When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

BEST WAY TO EAT NUTS (PAIR THEM WITH A HEALTHY CARB): Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan. A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

BEST NUTS OVERALL (A MIXED BAG!): So, which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants. We like: 365 Everyday Value Roasted & Salted Deluxe Mixed Nuts.

BY: Amanda MacMillan, Health Magazine, September 18, 2019

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“15 Best Superfoods for Fall”

 

These amazing seasonal foods are the perfect excuse to visit your local farmers market.

FALL SUPERFOODS: The weather is getting cooler, but your produce choices are heating up.
These amazing superfoods are either hitting their peak in the garden or can easily be found in your local farmers market or grocery store. They're the perfect excuse to get cooking on cool nights!

APPLES: Sweet or tart, apples are satisfying eaten raw or baked into a delicious dish. Just be sure to eat the skin—it contains hearty-healthy flavonoids. Health benefits include:

• Full of antioxidants
• 4 grams of dietary fiber per serving

Harvest season: August-November

BRUSSELS SPROUTS: Made the correct way, these veggies taste divine. They have a mild, somewhat bitter taste, so combine them with tangy or savory sauces, like balsamic vinegar. Health benefits include:

• 1/2 cup contains more than your DRI (Daily Recommended Intake) of vitamin K
• Very good source of folate
• Good source of iron

Harvest season: September–March

PARSNIPS: Though these veggies may resemble carrots, they have a lighter color and sweeter, almost nutty flavor. Use them to flavor rice and potatoes or puree them into soups and sauces. Health benefits include:

• Rich in potassium
• Good source of fiber

Harvest season: October–April

PEARS: The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached. Health benefits include:

• Good source of vitamin C and copper
• 4 grams of fiber per serving

Harvest season: August–February

RUTABAGA: A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Health benefits include:

• Good source of fiber
• Good source of vitamin C

Harvest season: October–April

CAULIFLOWER: The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It's wonderful steamed, but it can also be blended to create a mashed potato-like texture or pureed into soup. Health benefits include:

• Compounds that may help to prevent cancer
• Phytonutrients may lower cholesterol" "Excellent source of vitamin C

Harvest season: September–June

SQUASH: Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Health benefits include:

• Contains omega-3 fatty acids
• Excellent source of vitamin A

Harvest season: October–February

PUMPKIN: A type of winter squash, pumpkin can be used for much more than jack-o'-lanterns. Its sweet taste and moist texture make it ideal for pies, cakes, and even pudding! Health benefits include:

• Rich in potassium
• More than 20% of your DRI (Daily Recommended Intake) of fiber
• Good source of B vitamins

Harvest season: October–February

SWEET POTATOES: These veggies are for much more than Thanksgiving casseroles. More nutritionally dense than their white-potato counterparts, try roasting them—they'll taste delicious, and you may maintain more vitamins than boiling. Health benefits include:

• Excellent source of vitamin A
• Good source of iron
• Anti-inflammatory benefits

Harvest season: September–December

TURNIPS: Tender and mild, these root vegetables are a great alternative to radishes and cabbage. To flavor these veggies, use fennel, breadcrumbs, or even brown sugar. Turnip leaves, which taste like mustard leaves, are easy to cook and dense in nutrients. Health benefits include:

• The roots are a good source of vitamin C
• Turnip leaves are an excellent source of vitamins A, K, and folate

Harvest season: September–April

POMEGRANATES: This slightly sour fruit has gotten a lot of press as an antioxidant powerhouse. The juice provides a tangy base for marinades, and the seeds can be tossed into salads to amp up the flavor. Health benefits include:

• A UCLA study showed pomegranate juice has higher antioxidant levels than red wine
• Good source of vitamin C and folate

Harvest season: August–December

DATES: This Middle Eastern favorite is a sweet fruit that is perfect braised in stews, chopped up in desserts, or stuffed with cream cheese or almonds. Health benefits include:

• Low in fat
• Good source of fiber
• Good source of potassium

Harvest season: September–December

KIWI: Use this sweet fruit to add a tropical flavor to your recipes. It's great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney. Health benefits include:

• More vitamin C than an orange
• Good source of potassium and copper

Harvest season: September–March

GRAPEFRUIT: The signature tartness of grapefruit provides a contrast to other citrus fruit. Add it to mixed greens, combine it with avocado and shrimp, or enjoy a fresh glass of its antioxidant-rich juice. Health benefits include:

• More than 75% of your DRI (Daily Recommended Intake) of vitamin C
• Good source of lycopene
• Contains pectin, which has been shown to lower cholesterol

Harvest season: September–April

TANGERINES: The small and sweet citrus fruits are positively refreshing for Fall recipes. Our favorite flavor combos include almonds, dates, and honey. Juice them with oil, vinegar, and ginger for a to-die-for dressing. Health benefits include:

• Good source of vitamin C
• Good source of beta-carotene

Harvest season: November–April

Health Magazine on September 06, 2018

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.