Posts Tagged “nutrition”
Replacing solid snacks with small amounts of almonds can lead to healthier diets, especially for children and teenagers, according to a 2025 study.
Researchers from the Aix-Marseille Université in France and the University of Washington set out to assess the nutritional impact of replacing popular processed snack foods with 30 or 50 grams of almonds in the diets of children ages 4 through 19 and American adults.
“Our research found swapping sugary and/or salty snacks such as cookies, cakes, candy and chips for nutrient-rich almonds has great potential for increasing essential nutrients and lowering saturated fat, added sugars and sodium,” says Adam Drewnowski, Director of the Center for Public Health Nutrition at the University of Washington.
The study showed that the switch resulted in diets higher in protein, fiber, unsaturated fats, and magnesium, and lower in saturated fat, added sugars, and sodium, increasing overall diet quality, even without any other dietary changes.
The study, funded by the Almond Board of California, used data from the National Health and Nutrition Examination Survey collected between 2017 and 2023.
Researchers used computer-based simulations to test various scenarios. These included adding almonds to match for calories (adding enough nuts to match half or the total of a particular snack’s calories), or adding 30g or 50g of them without removing or changing any other element.
The researchers then assessed each scenario by evaluating nutrient density, excess nutrients, and adequacy of essential nutrients. The dataset was also analyzed based on overall compliance with the 2020-2025 Dietary Guidelines for Americans (DGA), which were current at the time of the research.
On average, solid snacks provided 329 calories a day, just under 16 percent of the total energy requirements. Only 58 of those calories (less than three percent of the total) came from healthy snacks such as fruit, vegetables, whole grains, nuts, seeds, and plain yogurt.
Replacing all solid snacks or even just half of the less healthy snacks with almonds brought diets closer to meeting DGA recommendations, with the greatest impact in children aged 4 to 13.
“These improvements were largely the result of significant drops in saturated fat, added sugars, sodium and refined grains,” said the Almond Board of California in a statement. “There were also significant increases in protein, monounsaturated and polyunsaturated fats, fiber and magnesium.”
There was also an improvement in the nutrient density of diets without leading to weight gain, said the organization.
A 1-ounce serving of almonds provides six grams of protein, four grams of fiber, 13 grams of unsaturated fat, only one gram of saturated fat, and 15 essential nutrients, including magnesium, potassium, and vitamin E.
According to the research, while the greatest effects on diet quality were seen with the larger serving size, even the 30-gram portion led to significant improvements and moved diets closer to recommendations.
Despite the positive results, the Almond Board of California and the researchers were adamant that the study has limitations, as modeling studies based on existing data show associations but cannot prove cause and effect.
A new scientific review published by researchers in the Department of Food Science and Nutrition at the Illinois Institute of Technology highlights the role of pecans in heart-healthy diets. The data reinforces the nut’s importance within current nutrition and wellness trends.
The research, funded by the American Pecan Promotion Board and published in the journal Nutrients, analyzed 52 studies released between 2000 and 2025, including human clinical trials on cardiometabolic effects and other health outcomes associated with the nuts’ consumption. The data also identified key areas for future research, including the role of fruit in satiety and its impact on weight loss.
According to the analysis, various studies on humans indicate that regular consumption of pecans in snack portions is associated with better key performance indicators of cardiovascular health, particularly in the lipid profile.
Among the observed benefits are reductions in total cholesterol, LDL (“bad”) cholesterol, triglycerides, and non-HDL cholesterol. These effects are related to the nut’s content of unsaturated fats, fiber, and bioactive compounds.
Furthermore, the nut is a rich source of polyphenols—natural antioxidants—that might help reduce lipid oxidation, a process linked to oxidative stress and the development of cardiovascular diseases.
The review also cites emerging evidence of pecans’ positive effect on post-meal lipid metabolism, reinforcing their cardioprotective potential.
Blood sugar, satiety, and body weight
Regarding the effects on glycemic control, the results are mixed. While some studies suggest improved insulin response and blood sugar control when the nut replaces refined carbohydrates, the researchers note that more studies are required to establish definitive conclusions.
However, several studies indicate that pecan consumption can increase satiety, which opens opportunities for its use in appetite management strategies.
Regarding body weight, available evidence indicates that the consumption of the fruit is not associated with weight gain, and observed changes remain within normal variability.
Improvement in diet quality
Another relevant finding of the review is that people who include pecans in their diet tend to score higher on the Healthy Eating Index, which reflects better overall nutrition.
Data from the NHANES study—representative of the US population—show that pecans are easily integrated into balanced eating patterns, especially when substituting less healthy snack options.
“What stands out in the research is the consistent relationship between pecan consumption and improved markers of heart health and diet quality. The findings on satiety and weight control also provide valuable information in a context where interest in appetite regulation and GLP-1 therapies is growing,” said Britt Burton-Freeman, director of the Illinois Institute of Technology.
Beyond the scientific results, the authors emphasized that pecans are a practical and accessible option for incorporating plant-based nutrients into the daily diet.
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.
The global dragon fruit market is set for substantial growth, with its value expected to rise from US$507.3 million in 2023 to US$973.6 million by 2033, at a CAGR of 6.7%. Dragon fruit thrives in warm and humid climates, offering a year-round supply due to its evergreen nature.
The increasing popularity of dragon fruit is attributed to its rich nutritional profile, which can help combat chronic conditions such as cancer and asthma, regulate blood sugar, and promote skin and hair health. Packed with fiber, vitamins, and antioxidants, this fruit has gained traction among health-conscious consumers who seek nutritious ingredients for a balanced diet.
Dragon fruit plays a key role in the food and beverage industry, driving market expansion as producers develop a range of tropical products to satisfy diverse consumer tastes. The potential for sustained market growth is clear, as underscored by the findings of Persistence Market Research.
Key Market Growth Drivers
The growing awareness of dragon fruit’s health benefits, such as its rich nutrient content and antioxidant properties, is a key factor driving demand. Consumers increasingly recognize the fruit’s ability to help mitigate chronic health conditions, making it a desirable addition to their diets. Additionally, the shift toward healthier eating habits propels the rise in dragon fruit consumption as part of natural, nutritious food choices.
The food and beverage sector is expanding rapidly, with dragon fruit gaining popularity as an ingredient in various products. Its versatility has allowed producers to innovate, creating new offerings that cater to changing consumer preferences. Moreover, the globalization of markets and favorable trade policies have enhanced the reach of dragon fruit, making it more accessible in regions that previously had limited exposure.
Despite its evergreen nature, dragon fruit cultivation still faces challenges due to seasonal variations that can impact supply and pricing stability. Additionally, the plant is susceptible to pests and diseases, which can affect yields and product quality. Transportation and shelf-life issues are also significant hurdles, as the fruit’s delicate nature requires careful handling, particularly in long-distance shipments.
The geographical constraints of dragon fruit cultivation limit its production to specific regions with warm, humid climates. This can cause supply shortages and price fluctuations in areas where the fruit is not grown locally. Furthermore, the high initial investment required to establish dragon fruit orchards, including land, infrastructure, and cultivation practices, may deter some potential growers from entering the market.
Innovation in dragon fruit products has been a significant trend as producers explore new avenues for the fruit’s use. Dragon fruit-based beverages, snacks, desserts, and even skincare products have been developed to cater to diverse consumer needs. The rise of e-commerce has also expanded the market, providing consumers with easier access to dragon fruit products from different regions and encouraging online sales growth.
As health and wellness trends continue influencing consumer behavior, the demand for functional foods like dragon fruit, known for their nutritional benefits and disease-fighting properties, has surged.
A recent study published in The American Journal of Clinical Nutrition found that eating blueberries and other flavonoid-rich foods may support healthy aging, including a lowered risk for poor mental health.
The study, led by researchers from Queen’s University, Belfast N. Ireland; Edith Cowan University, Perth, Australia; Harvard T.H. Chan School of Public Health; and Rush University Medical Center, highlights the associations between the intake of flavonoids and flavonoid-rich foods, including blueberries, and three indicators of healthy aging (frailty, impaired physical function and poor mental health).
The survey involved more than 85,000 men and women over the age of 60 and showed that blueberries, strawberries, apples, oranges, and tea promote healthier aging.
“From a public health standpoint, a modest yet achievable adjustment, involving an increase of 3 servings per day in flavonoid-rich foods, translated to a 6% to 11% lower risk across the healthy aging indicators in women, and a 15% lower risk of poor mental health in men,” said Aedín Cassidy, Ph.D., nutrition and preventive medicine chair, and director for interdisciplinary research, Queen’s University Belfast and The Institute for Global Food Security.
Researchers conducted the study using data from two U.S.-wide prospective cohort studies, the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS).
The study followed 62,743 females from 1990-2014 and 23,687 males from 2006-2018 and included their data when they reached 60 years or older. Dietary flavonoid intake was calculated from food frequency questionnaires collected when participants started and every four years over 24 years for the NHS and over 12 years for the HPFS.
Every four years, participants also completed health surveys to assess conditions related to frailty, including fatigue, poor strength, reduced aerobic capacity, presence of chronic illnesses, and weight loss. Physical impairment was assessed based on questions related to physical limitations in performing various moderate and vigorous activities.
Mental health was assessed and scored using questions from the Center for Epidemiologic Studies Depression and the Geriatric Depression Scale.
In the NHS, intakes of total flavonoids, compared to the lowest, were associated with a 15% lower risk of frailty, a 12% lower risk of developing impaired physical function, and a 12% lower risk of developing poor mental health. A lowered risk of these outcomes was also associated with a higher habitual intake of specific foods and beverages: tea, red wine, apples, blueberries, and oranges.
In the males with HPFS, high intakes of tea and blueberries and moderate intakes of red wine were associated with a lowered risk of poor mental health. Still, there were no associations between average intakes of any other flavonoid-rich foods and either frailty or impaired physical function.
The researchers also looked at changes due to decreased consumption of flavonoid-rich foods. In the NHS, the greatest decrease in intakes of tea, blueberries, and apples was associated with a 7%, 31%, and 16% higher risk of developing frailty, respectively. Increasing intakes of blueberries by 0.5 servings per day was associated with a 12% lower risk of frailty.
A limitation of the study is that it only focused on middle-aged and older, predominantly white women and men. Future studies in diverse population groups with broader intakes of flavonoid-rich foods are needed.
This research contributes to the growing evidence that consuming flavonoid-rich foods like blueberries throughout one’s life is an important part of a healthy diet.
“Our findings underscore the potential for simple dietary modifications to impact overall quality of life and contribute to healthy aging,” Cassidy explained.
Plátanos de Canarias just joined forces with Ausolan, a Spanish business group, to create an initiative to teach kids about the importance of physical activity and balanced, nutritious meals by collaborating with school kitchens.
The collaboration’s focus is to battle childhood obesity, which the organization says is a front-and-center issue in Spain.
According to a press release from the company, 36.1% of children between the ages of 2 and 17 are overweight, and 15.9% suffer from obesity.
The organization is also launching a special challenge for kids to win 50-spot kits with everything you need to stay active: a soccer ball, water bottle, gym towel, and pool shoes.
- Plantains are rich sources of complex carbohydrates, vitamins, and minerals.
- Plantains promote bowel regularity due to their fiber content.
- They are good for heart health.
- Plantains are versatile and can be used in various dishes.
To participate, kids should post a photo on their favorite social media platform practicing a sport with their favorite fruit, tag the organization’s Instagram: @platano_decanarias and use the hashtag #LaFrutaDelDeporte.
By Jenny Heap MS, RDN, Wisconsin Potato and Vegetable Growers Association
Baked, boiled, scalloped, or mashed; smashed for pancakes, perogies, kugel, or latkes; or cooled to make Grandma’s famous potato salad, potatoes have been a comforting staple in North American fare since the 18th century when Irish immigrants first introduced them in New Hampshire and sparked broader cultivation. [1] It’s no wonder that potato dishes spark nostalgia during celebrations and family gatherings. But potatoes can be more than a comfort food for seniors this season. Thoughtful preparation can bring satisfying nutrition to the holiday table.
Nutrients of Concern for Seniors
The Dietary Guidelines for Americans calls out specific nutrients of concern for seniors. Of course, nutrient needs vary by individual, but generally speaking, seniors are at risk for under consuming potassium, calcium, vitamin D, dietary fiber, protein, vitamin B12, and fluids for hydration.[2]
Potatoes and potato dishes can help boost consumption of several of these nutrients of concern along with other nutrients that support health and wellness for seniors.
It’s time for the Alliance for Food and Farming’s annual “A Dozen Reasons” list to celebrate the bounty of choices in the produce aisle and remind everyone why it’s so important to eat more fruits and vegetables for better health and a longer life.
Nutrient-dense, delicious and filled with goodness, fruits and vegetables offer it all. Plus, decades of nutritional studies (mostly using conventionally grown produce) have shown that a diet rich in fruits and vegetables prevents diseases, improves physical and mental health and increases lifespan.
Here’s our 2024 list of A Dozen Reasons to Eat More Produce:
1) Apples: In addition to the many disease-fighting nutrients in an apple, red apples contain an antioxidant called quercetin, which can help fortify your immune system, especially when you’re under stress. And remember to eat the peel, which is rich in fiber and antioxidants.
2) Bell Peppers: Peppers are rich in Vitamin A and C. And the yellow, orange and red peppers are also high in beta carotene which has been shown to have cancer-fighting benefits.
3) Berries: Blueberries, strawberries and raspberries are rich in vitamins and antioxidants. Eat them together for a powerful nutrient-rich punch.
4) Cherries: Cherries are a good source of antioxidants, which studies have indicated may reduce the risk of heart disease. Can’t sleep, suffering from jet lag? Try eating some cherries. This delicious fruit also contains melatonin, which regulates sleep cycles and may be a helpful food for fighting jet lag and insomnia.
5) Grapes: Grapes of all colors are a natural source of beneficial antioxidants and other polyphenols, including the stilbenoid resveratrol, which studies have shown positively influence immune function. Big words to describe a nutritional benefit for this powerful little fruit.
6) Green Beans: A vegetable staple in many households, green beans are a good source of vitamins include Folate, and Vitamin A and C. But did you also know that green beans are a good source of minerals, especially manganese, that supports your metabolism and has antioxidant abilities.
7) Leafy Greens, Like Kale and Spinach: Often referred to as superfoods, studies have recently shown that in addition to disease-fighting characteristics, leafy greens keep your mind healthy too. Peer reviewed research found that people who ate one to two servings of leafy greens per day had a slower rates of cognitive decline.
8) Peaches and Nectarines: Juicy and delicious, these fruits provide 10 different vitamins plus fiber and potassium. Pregnant? Not only are these nutrient-rich fruits good for your growing baby, but the abundance of potassium assists in preventing muscle cramps and keeps energy levels up.
9) Pears: This fruit is high in fiber, a good source of Vitamin C and contains natural antioxidants. Including pears in your diet lowers the risk of obesity, diabetes and heart disease while promoting a healthy complexion and increased energy.
Reasons 10, 11 and 12:
A diet rich in fruits and vegetables has been shown to:
• Improve mental health by promoting a greater sense of well-being;
• Give your skin an attractive glow;
• Promote healthy weight maintenance;
And to make it a baker’s dozen, peer reviewed research has shown that if half of Americans increased their daily consumption of fruits and vegetables by a single serving, 20,000 cancer cases could be prevented annually.
Choose the produce that you prefer and is affordable and accessible for you and your family. Organic and conventional – decades of studies and government sampling data show that both production methods yield very safe food that consumers can eat with confidence. Don’t let anyone or any group discourage or scare you away from choosing the produce you enjoy.
And remember to follow the advice of the Federal Food and Drug Administration (FDA) and wash your fruits and vegetables. According to the FDA, washing produce under running tap water can reduce and often eliminate any minute pesticide residues, if present at all, as well as dirt and bacteria.
Visit safefruitsandveggies.com and @safeproduce to learn more about produce safety.
Passion fruit is native to Peru’s Amazon region, and its high nutritional value has granted it popularity around the world.
The seeds have high oil content and are easily digestible, and its peel is rich in pectin, which is a natural gelling agent that can also be used to combat constipation.
It is low in fat, and has tranquilizing and detoxifying properties.
“Because of its important nutritional properties, passion fruit is in demand by the juice and cosmetics industry, hence it is expected to be in the top 5 of the most exported Peruvian fruits,” reports the Peru Exporter’s Association.