Archive For The “Health” Category
Registered dietitian Lauren Manaker decided to test the old saying, “An apple a day keeps the doctor away.” So she did just that—she ate one Honeycrisp apple every day for a week and wrote about her experience for health site Prevention.
By the end of the week, the dietician says she had a more regular digestion and improved energy levels.
We know that fruits and vegetables are essential for a healthy diet. Apples, in particular, are packed with many nutrients our bodies need to function smoothly, such as vitamin C and antioxidants. The pome fruit also includes a good amount of fiber, essential for gut health.
The Dietary Reference Intake for fiber for adult women and men in the US is 25 and 38 grams, respectively. However, most Americans consume only about half of the recommended daily amount.
Most common-sized, 140-gram apples have over two grams of fiber. So next time you want to increase your fiber intake and support more regular bowel movements, consider adding a Pink Lady or Fuji to your diet.
In her recount, Manaker clarified that she would only eat Honeycrisps, as she preferred them to other varieties because of their crunch and taste.
It’s rare not to find an apple that suits most palates. But if you’re not the biggest fan of this fruit and are looking for a fiber-rich alternative, the beloved pear is a great choice.
These pome fruits have an even higher fiber content than their cousin. It’s not a contest, but a 140-gram pear has over four grams of fiber and, just like apples, pears are also a good source of vitamins K and C and copper.
Both are great sources of antioxidants as well as soluble and insoluble fiber. If you enjoy both fruits and want a high-fiber diet, you should alternate between the two.
By Almond Board of California
Modesto, CA — Deion “Coach PRIME” Sanders is back for another college football season, persevering after challenges with his health. As he gears up for the hustle and grind, his commitment to personal health is stronger than ever, with a mission to motivate others to live a healthy life, part of which includes eating better-for-you snacks like almonds. Packed with nutrients, almonds are more than just a snack; they are a cornerstone of the healthy lifestyle Coach PRIME is championing.
Whether Coach PRIME is leading his team and family toward success or motivating others to make the right decisions, he is deeply committed to living with purpose, and that includes how he takes care of his body. Backed by research, daily almond snacking supports his intentional approach to health. Almonds are his go-to snack in the locker room, his office and even on the sidelines, making them a meaningful partner in his everyday routine.
“I take my health seriously—now more than ever—and others gotta do the same to be their best and stay prime,” said Sanders. “Almonds aren’t just a snack, they’re part of the process, and I’m committed to the process. Take your health seriously, be consistent, and eat your dern almonds every day. Don’t wait another second to focus on what your body needs.”
Snacking can be a healthy habit when done right, and Coach PRIME is calling on everyone to start today by making smarter snack choices that fuel the body and promote overall health. Almonds are a powerhouse snack, delivering steady energy and satiety through a natural blend of 6g of protein, 4g of fiber, 50% DV of vitamin E, 20% DV of magnesium, 13g of “good” unsaturated fats and only 1g of saturated fat in one serving (23 almonds). From aiding heart and metabolic health to gut support and beyond, almonds play a valuable role in healthy living. Plus, almonds’ versatility makes them a smart choice for anyone looking for simple, consistent nutrition.
Tune in for more from Coach PRIME and California Almonds with ads airing on national and cable TV networks like CBS Sports and ESPN. Visit almonds.com and follow California Almonds on Facebook, Instagram and Twitter to see how almonds are a key part in Coach’s renewed health journey.
About California Almonds
California Almonds make life better by what we grow and how we grow. The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture.
Folsom, CA — California Walnut Commission: Eating a daily serving of about one handful of walnuts (40 grams or about 1.5 ounces) with dinner may help improve measures of overall sleep quality and reduce daytime sleepiness in healthy young adults, according to a new randomized controlled trial published in Food & Function.[1]*
Researchers from the University of Barcelona aimed to study the potential impact that daily walnut consumption could have on specified urine biomarkers (6-SMT, a biproduct of melatonin), sleep quality parameters (sleep latency, wake after sleep onset, awakenings, and efficiency) and daytime sleepiness.
The study evaluated the effects of consuming 40 grams of walnuts daily with dinner over an eight-week period among 76 healthy young adults ages 20-28 (85% female), who completed both walnut and control phases in a crossover design.
Researchers found that eating walnuts boosted a key biomarker of the sleep-regulating hormone, melatonin, which was significantly increased in evening urine samples after a four-week intervention period when participants consumed walnuts, as compared to the control period.
The walnut intervention also shortened the time it took participants to fall asleep by 1.3 minutes, improved overall sleep quality scores, and reduced self-reported daytime sleepiness compared to a control, nut-free period.
While global sleep quality scores improved, there were no significant differences in measures of circadian-related variables between the intervention and control conditions. With these findings, the researchers suggest that walnut consumption could potentially be a simple, food-based approach to supporting healthy sleep.
“This is the first randomized controlled trial to show that daily walnut consumption measurably improved objective sleep quality and increased melatonin levels during evening hours after an intervention period,” said Dr. Maria Izquierdo-Pulido, lead researcher of the study out of the University of Barcelona.
“With over one in three American adults not meeting the recommended amount of sleep per night,[2] our results open the door to future research in other age groups and in people with sleep disorders.”
Insufficient sleep is seen as a global health concern, with multi-faceted public health implications, ranging from chronic illness to cognitive and economic impacts.[3]
The researchers explain that walnuts’ unique combination of sleep-supportive nutrients such as tryptophan (84.6 mg) – a precursor to melatonin, plant-based melatonin (118 ng), magnesium (45 mg), and B vitamins (0.2 mg each vitamin B5 and vitamin B6) may help explain the positive outcomes seen in the study. These findings suggest walnuts may help naturally support sleep quality, though more research is needed to understand the mechanism.
Dr. María Fernanda Zerón-Rugerio, co-leader of the study explains, “While the observed effects in this study came following walnut consumption at dinner, we believe that the daily intake, rather than the timing, led to the sleep-supportive benefits.”
This study is among the first to demonstrate walnuts’ potential as a sleep-supporting food. As such, the study contained a number of limitations, including unmeasured dietary tryptophan and melatonin intake, that restrict the applicability of the study findings to the general population. While further research is warranted to examine these effects, these initial findings add to the growing body of evidence supporting the role of diet and specific nutrient-dense foods, such as walnuts, in promoting sleep health.
Here are some easy ways to add a handful of walnuts to your evening meal:
- Enjoy a dinnertime staple like meatballs, and serve them with a flavorful, satisfying twist with these Greek Walnut Meatballs with Tzatziki Sauce.
- California Walnut Chili made with beans, veggies, and walnuts contains a combination of fiber, plant-based protein and good fats – a trio that can help keep blood sugar steady through the night, preventing 2 AM hunger wake-ups.
- Sprinkle chopped walnuts over oatmeal, salads, or roasted vegetables for a boost of texture, flavor, and nutrition.
- Blend walnuts into smoothies, stir them into yogurt, or use them as a crust for chicken or fish for an easy upgrade to everyday meals.
To learn more about the breadth of research supporting walnut consumption, along with recipe ideas and inspiration, visit walnuts.org.
About the California Walnut Commission
The California Walnut Commission (CWC) represents more than 3,700 California walnut growers and nearly 70 handlers, grown in multi-generational farmers’ family orchards. California walnuts, known for their excellent nutritional value and quality, are shipped around the world all year long, with more than 99% of the walnuts grown in the United States being from California. The CWC, established in 1987, promotes usage of walnuts through domestic and export market development activities as well as supports health research with consuming walnuts.
References:
*This research was funded by the California Walnut Commission. The funder made no contribution during the design or implementation of the study, nor in the interpretation of findings or the decision to publish.
- Zerón-Rugerio MF, Ibarra-Picón A, Diez-Hernández M et al. Daily Walnut Consumption Increases 6-Sulfatoxymelatonin Urinary Levels and Can Improve Sleep Quality: A Randomized Crossover Trial [published online ahead of print August 12, 2025]. Food & Function. DOI: 10.1039/d5fo00971e
- CDC Behavioral Risk Factor Surveillance System (BRFSS), 2013–2022. Sleep is not assessed on the core survey in the following years: 2015, 2017, 2019, and 2021. Percentage of adults not getting enough sleep, adjusted for age.
- Chattu VK, Manzar MD, Kumary S, Burman D, Spence DW, Pandi-Perumal SR. The global problem of insufficient sleep and its serious public health implications. Healthcare (Basel). 2019;7(1):1. doi:10.3390/healthcare7010001.
The quest to find new food-based approaches to improve wellness continues, and the latest scientific research points to the potential power of walnuts to provide better sleep.
A new study published in the journal Food & Function reveals that eating a handful of walnuts (40 grams or about 1.5 ounces) a day may help improve overall sleep quality and reduce daytime sleepiness in healthy young adults. The research was funded by the California Walnut Commission and conducted by an interdisciplinary team at the University of Barcelona, in Spain.
The scientists looked into the potential impact that daily walnut intake could have on specified urine biomarkers, which in turn reveal changes in the levels of sleep-regulating hormone, melatonin, in the body.
Overall sleep quality improvement in a nutshell
As part of the study, the research team investigated the impact of the fruit on sleep quality parameters, such as daytime sleepiness, how long it takes for someone to fall asleep after lights out (sleep latency), how many times and for how long you wake up after effectively falling asleep (wake after sleep onset and awakenings), and the percentage of sleep time compared to total bed time (efficiency).
Researchers found that after four weeks eating walnuts, melatonin, significantly increased in participants’ evening urine samples compared to the control cohort. Walnut intake also shortened the time it took participants to fall asleep by 1.3 minutes, improved overall sleep quality scores, and reduced self-reported daytime sleepiness.
“With over one in three American adults not meeting the recommended amount of sleep per night, our results open the door to future research in other age groups and in people with sleep disorders,” said Maria Izquierdo-Pulido, professor at the Departament of Nutrition Sciences and Gastronomy at the University of Barcelona, and lead researcher of the study.
A natural sleep-inducing cocktail
The researchers explain that walnuts have a unique combination of sleep-supportive nutrients. Among them, are plant-based melatonin, tryptophan (a precursor to melatonin), magnesium, and an array of various types of vitamin B.
This study is among the first to demonstrate walnuts’ potential as a sleep-supporting food, and though findings are positive, more research is needed to fully understand the physiological dynamic linking walnuts to a good night sleep.
Fresh grapes should be considered a superfood, says a new study published in the Journal of Agriculture and Food Chemistry, because of the multiple health benefits.
Despite the buzz and ambiguity associated with the term, John Pezzuto, lead author and dean of the College of Pharmacy and Health Sciences at Western New England University, says scientific data shows that “grapes have earned what should be a prominent position in the superfood family,” along with blueberries and strawberries.
Grapes are nutrient-packed, the study explains. Among the more than 1,600 compounds found in the fruit, there are polyphenols like flavonoids, anthocyanidins, and catechins, as well as phenolic acids, and resveratrol, all rich with anti-oxidant and anti-inflammatory properties. But even if these molecules are great add-ons to our diets by themselves, Pezzuto explains that the real health benefits of grapes don’t come from any single component, but from their collective interaction.
More than 60 peer-reviewed studies have examined the health effects of grape consumption, confirming their role in modulating cholesterol levels and supporting cardiovascular health by promoting blood vessel relaxation and healthy circulation.
Clinical trials have also associated grape consumption with brain health, skin protection against UV radiation, gut health through microbiome modulation, and eye health via increased macular pigment density. Additionally, eating grapes has been shown to influence gene expression.
“Dr. Pezzuto shows that based on the science, grapes are indeed a superfood, and should be recognized as such,” said Ian LeMay, president of the California Table Grape Commission. “And we are hopeful that using this nomenclature in association with grapes becomes common practice.”
A recent study published in the Journal of the American Nutrition Association investigated the potential health benefits of mango consumption for postmenopausal women. The research focused on how eating approximately two servings (330 grams or about 1.5 cups) of mango daily over a two-week period affected blood pressure and cholesterol levels.
The study, conducted by researchers at the University of California Davis and financially supported by the National Mango Board, involved 24 women aged 50 to 70 with overweight or obesity (BMI 25–40). Participants refrained from eating mangos before the study and then incorporated daily mango intake during the two-week period. Blood pressure, cholesterol, and related health markers were measured at baseline, and then at specified intervals following mango consumption.
Results indicated that two hours after eating mangos, participants experienced a reduction in systolic blood pressure by approximately 6 points (6.3 mmHg) and a decrease in mean arterial pressure by 2.3 mmHg. Additionally, fasting total cholesterol decreased by nearly 13 mg/dL, and LDL (“bad”) cholesterol decreased by about 13 mg/dL.
A subsidiary follow-up study with six participants assessed the effects on blood glucose and insulin responses. Compared to white bread, mango consumption resulted in smaller increases in blood glucose and more favorable insulin responses.
Researchers suggest that dietary strategies, such as including fresh mangoes, may support cardiovascular health in postmenopausal women, a group at increased risk of cardiovascular disease due to metabolic changes associated with menopause. However, they note that further research is necessary to confirm and expand upon these initial findings.
Results from a recent survey funded by the International Nut & Dried Fruit Council (INC) have shown that dried fruits containing both fiber and sorbitol can substantially improve chronic constipation. The findings were presented at the Digestive Disease Week conference in San Diego, California.
Sorbitol is a carbohydrate that contributes to fruit’s sweetness and is particularly present in dried fruits.
This randomized, placebo-controlled food intervention trial examined the effects of dried fruit, fruit juice, and a fruit-flavored placebo on constipation symptoms. The study included 150 participants who were randomly assigned to one of three groups: (1) consuming 90 grams daily of dried fruit (prunes, raisins, and dried apricots), (2) consuming juice made from the same fruits, or (3) consuming a fruit-flavored placebo.
Researchers assessed changes in stool weight over a seven-day collection period. Additional outcomes evaluated included stool consistency, stool frequency, gastrointestinal symptoms, constipation-specific symptoms, quality of life, and gut microbiota.
Results indicated that stool weight increases were significantly greater in the dried fruit group compared to the placebo group. Participants in the dried fruit group also experienced significant improvements in both complete and spontaneous bowel movements. Furthermore, the dried fruit group reported greater enhancements in quality of life relative to the placebo group.
“Living with constipation can have a large impact on quality of life, but we found that a half-cup or about 3 oz of mixed dried fruits per day can offer a real benefit,” said study author Simon Steenson, PhD, who is a postdoctoral research associate in the nutritional sciences department at King’s College London.
This study is the largest clinical trial to date demonstrating that dried fruit consumption can benefit individuals with constipation. The findings support dietary recommendations encouraging the inclusion of dried fruits as part of constipation management strategies.
As economic pressure continues to shape consumer choices, a clear trend is emerging: people are finding small, health-forward ways to treat themselves, and blueberries are leading the way. Demand is growing for high-quality, premium blueberries that deliver flavor and freshness, particularly among two distinct groups of shoppers.
First, older consumers with higher incomes ($150k +) or fixed retirement budgets prioritize quality and nutrition in their food purchases and worry less about convenience. For them, produce – especially blueberries – serves as a trusted source of wellness, offering antioxidants, natural sweetness, and versatility without compromise.
At the same time, a second group – middle-income households, especially those with busy, working-age adults – are making strategic choices about what to splurge on. While price remains a consideration, these shoppers are increasingly opting for produce that feels worth the investment, primarily when it supports long-term health goals and everyday convenience.
“We’re seeing shoppers become more intentional,” says Trisha Casper, Customer Insights Manager at Superfresh Growers. “Blueberries strike that perfect balance – healthy, satisfying, and just indulgent enough to feel like a treat without guilt.”
“This season’s Superfresh Growers blueberry crop fits this growing demand for high-quality, premium blueberries,” Trisha notes. “The Superfresh blueberry season is expected to start the third week of June with an abundant and promotable crop. Our Pacific Northwest farms have enjoyed optimal spring weather, providing ideal pollination conditions. We plan to have top-quality berries through September.”
The rise in premium blueberry demand reflects a broader shift in how consumers define value. It’s no longer just about the lowest price – it’s about getting the most from each purchase, especially when it comes to foods that support well-being and lifestyle choices.
As blueberry consumption continues to grow across generations and income levels, this nutrient-dense fruit is proving itself to be more than just a snack – it’s a smart, feel-good staple for modern shoppers and retailers have the opportunity to lean into this momentum by positioning blueberries as a dual-purpose fruit – one that supports health while offering a touch of indulgence.
From in-store signage to digital promotions, the message is clear: blueberries are a high-value item that meets wellness goals and everyday enjoyment.
Over the past two decades, per-capita consumption of fresh avocados in the United States has increased by approximately 260%, reflecting a broader interest in foods perceived as healthy and versatile. This trend is influenced by changing dietary habits, increased interest in plant-based nutrition, and the popularity of dishes such as avocado toast.
In response to this demand, the Hass Avocado Board (HAB) partnered with Food & Culinary Professionals (FCP), a dietetic practice group within the Academy of Nutrition and Dietetics, to develop recipes exploring new avocado culinary uses. The collaboration is aimed at demonstrating the fruit’s adaptability across different types of meals and to promote awareness of its nutritional profile.
The project coincides with broader concerns around dietary habits in the U.S. A recent survey of over 1,000 adults indicated that while 93% of respondents understand the importance of good nutrition, only half consistently maintain healthy eating practices most days of the week. According to the Dietary Guidelines for Americans, 2020–2025, roughly 90% of Americans do not meet the recommended vegetable intake, and 80% fall short on fruit consumption.
Fresh avocados are recognized as a nutrient-dense food, offering dietary fiber and unsaturated fats. These nutrients are associated with various health benefits, including heart health and digestive support. Avocados also provide vitamins and minerals such as potassium, folate, and vitamin E.
“Avocados have long been a staple in many cuisines, but there is potential for continued exploration of new uses and combinations,” said Amanda Izquierdo, MPH, RD, LDN, PR & Advertising Manager at HAB. The initiative focused on expanding perceptions of avocado use beyond common applications like guacamole or toast.
Among the recipes developed through this effort are:
- Javacado Frozen Mocha: A drink combining espresso and avocado, designed to deliver creaminess without added sugars.
- Key Lime Pie Avocado Frozen Yogurt Bark: A dessert-style snack using avocado, yogurt, lime juice, and honey.
- Avocado Gnocchi with Avocado Cilantro Lime Sauce: A variation on gnocchi using mashed avocado in place of potatoes.
- Street Corn-Style Soup: A one-pot dish combining avocado, corn, beans, and lime.
- Miso-Marinated Salad with Whipped Avocado Dressing: A grain-based salad featuring a citrus-accented avocado dressing.
- HAB continues to invest in research and education aimed at understanding avocados’ role in nutrition and encouraging their consumption for a balanced diet. The board’s work targets both consumers and health professionals to close the gap between nutritional knowledge and everyday eating behaviors.
“Papayas have a melon-like texture and are packed with beta-carotene, vitamin C and other nutrients,” says registered dietitian Julia Zumpano, RD, LD. “You can even eat the fruit’s crunchy black seeds.”
And papaya may help protect vision, fight disease, prevent inflammation, improve gut health, lower blood sugar and protect your heart. Zumpano outlines all the different ways papaya can benefit your health.
What is a papaya?
Early European explorers called papayas “tree melons” because the fruit looks a bit like a melon. But papayas are actually berries. They grow on tall tree-like plants in tropical regions like Central America, India and Mexico.
In the U.S., papaya plants grow in the warm climates of California, Florida, Hawaii, Texas and Puerto Rico. They’re a popular tropical fruit, along with bananas, mangoes and pineapples.
Papaya nutrition
One small papaya (157 grams) provides:
- 67 calories
- 0.7 grams protein
- 0.4 grams of fat
- 17 grams of carbohydrates
- 2.6 grams of fiber
- 12.3 grams of total sugar
Other nutrients include:
- 95.6 milligrams of vitamin C
- 31.4 milligrams of calcium
- 33 milligrams of magnesium
- 15.7 milligrams of phosphorus
- 286 milligrams of potassium
What are papaya health benefits?
Vitamins and antioxidants in papayas make this fruit a nutritious addition to meals. Papayas provide a host of potential health benefits.
1. Protects vision
A natural food pigment called carotenoids gives papayas their orange, yellow and pink hues. Like carrots, papayas are especially high in beta-carotene.
“Your body changes beta-carotene into vitamin A,” explains Zumpano. “These nutrients are vital to good vision.”
A cup of sliced papaya has 68 micrograms of vitamin A, which is a third of the recommended daily value (about 33% DV).
2. Fights disease
With 95 milligrams of vitamin C, a small papaya provides more than the recommended DV. Your body can’t make this water-soluble vitamin, which means you need to get vitamin C from foods and drinks each day.
Studies suggest that eating foods high in vitamin C may lower your risk of lung cancer and breast cancer. The vitamin may also help treat pancreatic cancer. Additionally, plant chemicals (phytonutrients) in papayas, such as lycopene, may help fight cancer, according to one study.
Vitamin C in papayas helps your body in other ways, too:
- Protects vision
- Keeps joints healthy
- Makes collagen for healthy hair, nails and skin
- Promotes wound healing
3. Prevents inflammation
Papayas have an enzyme called papain that helps minimize oxidative stress.
“Oxidative stress occurs when you don’t have enough antioxidants to fight free radicals,” Zumpano explains. “The resulting cell damage can lead to chronic inflammation, which increases your risk for health problems.”
A small review of studies found that phytonutrients and extracts in papayas may protect against:
- Aging
- Alzheimer’s disease
- Cancer
- Diabetes
- Gum disease
- Chronic inflammation
4. Improves gut health
Research shows that eating fermented papayas may improve gut health. Naturally fermented foods have probiotics that support a healthy gut microbiome.
“Probiotics are healthy bacteria that aid digestion and fight inflammation,” notes Zumpano.
5. Lowers blood sugar
Fermented papaya can lower blood sugar (glucose) levels. This may be helpful if you have prediabetes. But it’s not good for people who take insulin or oral diabetes medications.
“You could end up with blood sugar that’s too low, also known as hypoglycemia,” warns Zumpano.
6. Protects your heart
One small, sliced papaya has 286 milligrams of potassium. That’s 6% of the recommended DV.
“Foods high in potassium help relax blood vessels, improving blood flow and blood pressure,” says Zumpano.
Vitamin C in papayas also lowers high blood pressure by minimizing oxidative stress and inflammation. In addition, research suggests that lycopene in papayas may prevent heart disease and stroke by reducing “bad cholesterol” (low-density lipoprotein or LDL).
Are there any risks to eating papaya?
Yes. People with certain conditions may want to select a different fruit. This includes people who:
- Are allergic to latex. Unripe papayas have high levels of papaya latex made of papain enzymes. Someone with a latex allergy who eats papaya may have an allergic reaction (oral allergy syndrome) to this natural latex. “The latex enzymes can irritate and damage the esophagus and gums,” says Zumpano.
- Have asthma. Papain enzymes in papayas may trigger breathing problems in people with asthma, according to research.
- Are at risk for blood clots. Papaya heightens the effects of blood thinners that help prevent blood clots. Eating papaya while taking these medications can increase the risk of bleeding and bruising.
- Take certain medications. Papaya can also interact with medicines that treat thyroid disorders and heart rhythm problems like atrial fibrillation.
Is it safe to eat papaya seeds?
Yes, the crunchy black seeds inside a papaya are safe to eat.
“They have a spicy or peppery flavor,” reports Zumpano.
Papaya seeds have fiber, which may help prevent constipation. But eating too many seeds can cause stomach upset and diarrhea.
A TikTok trend encourages people to eat papaya seeds as a natural way to get rid of intestinal parasites like roundworms and pinworms. If this is news to you (or you’re saying, “Ew!”), here’s what you really need to know: Intestinal parasites aren’t that common, and eating papaya seeds won’t help if you have one.
“You should see your healthcare provider for an accurate diagnosis and medications,” advises Zumpano.
Picking the perfect papaya
If you still need more reasons to try papayas, consider that the Environmental Working Group lists it among its Clean 15™ fruits. This means papayas have some of the lowest amounts of pesticide residue of any fruit.
When shopping for papayas, look for ones with yellow skin that feel soft, but not mushy to the touch.
“A green, hard skin is a sign the fruit needs more time to ripen,” says Zumpano.
You can speed up the ripening process by placing the fruit in a closed paper bag. But don’t let papayas sit too long. An overripe papaya can get mealy and bland — and certainly won’t remind you of a tropical getaway.