31 Incredible Ways to Use Coconut Oil

Coconut oil is incredibly popular and for good reason. It offers many health benefits, has a delicate taste and is widely available. It’s also an extremely versatile oil with a number of uses you may not be aware of. 

1. Protection From Sun

Coconut oil may protect your skin from the sun’s ultraviolet (UV) rays, which can cause wrinkling, brown spots and raise your risk of skin cancer.

In fact, one study found that it blocks about 20 percent of the sun’s UV rays (1).

However, keep in mind that it doesn’t provide the same amount of protection as conventional sunscreen, which blocks about 90 percent of UV rays.

Another study estimated that coconut oil has a sun protection factor (SPF) of 7, which is still lower than the minimum recommended in some countries (2).

2. Increase Your Metabolism

Coconut oil contains medium-chain triglycerides (MCTs). These are fatty acids that are quickly absorbed and can increase the amount of calories you burn (3).

Controlled studies have shown that MCTs can significantly boost your metabolic rate, at least temporarily (4, 5).

One study found that, on average, 15–30 grams of MCTs increased calorie expenditure by around 120 calories over a 24-hour period (6).

3. Cook Safely at High Temperatures

Coconut oil has a very high saturated fat content. In fact, about 87 percent of its fat is saturated (7).

This feature makes it one of the best fats for high-heat cooking, including frying.

Saturated fats retain their structure when heated to high temperatures, unlike the polyunsaturated fatty acids found in vegetable oils.

Oils such as corn and safflower are converted into toxic compounds when heated. These may have harmful effects on health (8).

There is no reason to fear the saturated fats in coconut oil. New studies show that they have no link to heart disease risk.

4. Improve Your Dental Health

Coconut oil can be a powerful weapon against bacteria, including Streptococcus mutans. This is the bacteria in the mouth that causes dental plaque, tooth decay and gum disease.

In one study, swishing with coconut oil for 10 minutes (known as oil pulling) reduced these bacteria as effectively as rinsing with an antiseptic mouthwash (9).

In another study, swishing daily with coconut oil significantly reduced inflammation and plaque in teenagers with gingivitis (inflamed gums) (10).

5. Relieve Skin Irritation and Eczema

Research shows that coconut oil improves dermatitis and other skin disorders at least as well as mineral oil and other conventional moisturizers (11, 12, 13).

In a study of children with eczema, 47 percent of those treated with coconut oil had major improvements (13).

6. Improve Brain Function

The MCTs in coconut oil are broken down by the liver and turned into ketones, which can act as an alternative energy source for the brain (14).

Several studies have found MCTs to have impressive benefits for brain disorders, including epilepsy and Alzheimer’s (15, 16, 17).

Some researchers recommend using coconut oil as a source of MCTs to increase the production of ketones (14).

7. Make Healthy Mayonnaise

Commercial mayonnaise often contains soybean oil, added sugar and other unhealthy ingredients.

However, it’s easy to make your own mayo with much healthier ingredients, including coconut oil or olive oil.

Recipe number two on this list uses coconut oil as one of the fats for a healthy homemade mayonnaise.

8. Moisturize Your Skin

Coconut oil makes a wonderful moisturizer for your legs, arms and elbows.

You can use it on your face as well, although this isn’t recommended for those with very oily skin.

It can also help repair cracked heels. Simply apply a thin coat to your heels at bedtime, put on socks and continue on a nightly basis until your heels are smooth.

9. Fight Infections

Virgin coconut oil has strong antibacterial properties that can help treat infections.

One study found that it helped stop the growth of the intestinal bacteria Clostridium difficile, commonly known as “C. diff,” which causes severe diarrhea (18).

It also appears to fight several other bacteria and yeasts—an effect generally attributed to lauric acid, the main fatty acid in coconut oil (19).

10. Increase Your HDL Cholesterol

Coconut oil has been shown to raise cholesterol levels in some people.

However, its strongest and most consistent effect is an increase in HDL cholesterol, which is known as the “good” cholesterol (20, 21, 22).

One study of women with abdominal obesity found that HDL increased in a group consuming coconut oil (22).

In contrast, women consuming soybean oil had a decrease in HDL cholesterol (22).

11. Provide Relief from Insect Bites and Stings

Coconut oil’s anti-inflammatory properties can help relieve the pain or itch caused by insect bites or stings. It may also reduce swelling and decrease risk of infection.

To try this, gently rub a small amount onto the bite and cover with a bandage.

12. Make Sugar-Free Dark Chocolate

Homemade dark chocolate is a delicious way to get coconut oil’s health benefits.

Just remember to store it in the refrigerator or freezer, since coconut oil melts at 76 F (24 C).

Here’s a delicious recipe for sugar-free dark chocolate candy bars made with coconut oil.

13. Reduce Belly Fat

Coconut oil may help reduce belly fat, also known as visceral fat, which is linked to increased health risks such as heart disease and type 2 diabetes (21, 22, 23).

In one study, obese men lost 1 inch (2.54 cm) from their waist fat by adding 2 tablespoons (1 oz or 30 ml) of coconut oil to their diet (21).

Another study looked at women on calorie-restricted diets. Those who took 2 tablespoons of coconut oil per day had a decrease in waist size, while the soybean oil group actually had a slight increase (22).

14. Protect Your Hair from Damage

Coconut oil can help keep your hair healthy.

One study compared the effects of coconut oil, mineral oil and sunflower oil on hair.

Only coconut oil significantly reduced protein loss from hair when applied before or after shampooing. This result occurred with damaged as well as healthy hair.

The researchers concluded that the unique structure of lauric acid, the main fatty acid in coconut oil, can penetrate the hair shaft in a way that most other fats can’t (24).

15. Massage Your Newborn

Massaging newborns with oil has been shown to promote normal weight gain and growth.

One study suggests that coconut oil may be the best type of oil to use for this purpose.

Premature babies who were massaged with coconut oil for 30 days gained significantly more weight than those massaged with mineral oil for the same time period (25).

16. Decrease Hunger and Food Intake

The medium-chain triglycerides in coconut oil may help reduce hunger, leading to a spontaneous decrease in calorie intake (3, 26, 27).

In a small study, men who followed a high-MCT diet took in fewer calories and lost more weight than men who ate diets with low or medium MCT content (27).

17. Improve Wound Healing

One study found that rats whose wounds were treated with coconut oil had a reduction in inflammatory markers and increased production of collagen, a major component of skin. As a result, their wounds healed much faster (28).

To speed healing of minor cuts or scrapes, apply a little bit of coconut oil directly to the wound and cover it with a bandage.

18. Boost Bone Health

Animal research suggests that the the antioxidants in virgin coconut oil may protect bone health by neutralizing free radicals, which can damage bone cells (29, 30).

A 6-week study of rats showed that the group receiving 8 percent of their calories from coconut oil had significantly more bone volume and improved bone structure (30).

19. Make a Nontoxic Insect Repellent

Some essential oils may be a natural way to keep bugs away and avoiding bites and stings.

However, rather than applying these oils directly to your skin, they need to be combined with a carrier oil.

In one study, combining Thai essential oils with coconut oil provided more than 98 percent protection from the bites of certain mosquitoes (31).

20. Combat Candida

Candida albicans is the fungus responsible for yeast infections, which commonly occur in warm, moist areas of the body such as the mouth or vagina.

Test-tube studies suggest that coconut oil may help fight candida infections (32, 33).

Researchers found coconut oil to be as effective as fluconazole, the antifungal medication typically prescribed for candida infections (33).

21. Remove Stains

Coconut oil can be used to get rid of stains, including spills on carpets and furniture.

Combine one part coconut oil with one part baking soda and mix into a paste. Apply to the stain, wait 5 minutes and wipe away.

22. Reduce Inflammation

Several animal studies show that eating coconut oil provides strong anti-inflammatory effects (34, 35, 36).

Human studies suggest eating coconut oil may reduce markers of oxidative stress andinflammation, especially when compared to highly unsaturated oils (37, 38).

23. Natural Deodorant

Sweat itself has no smell. However, the bacteria living on your skin can produce undesirable odors.

Coconut oil’s strong antibacterial properties make it a great natural deodorant that contains no chemicals.

Here is an easy recipe for an effective natural deodorant made with coconut oil and other natural ingredients.

24. Quick Energy Source

Coconut oil contains fats called medium-chain triglycerides, which are digested differently than the long-chain triglycerides found in most foods.

These fats go directly from the gut to the liver, where they can be used as a quick source of energy that won’t raise blood sugar levels (3).

25. Heal Ragged Cuticles

Coconut oil can be used to improve your cuticles, including hangnails.

Simply apply a small amount of coconut oil to your cuticles and massage for a few moments. Do this several times a week for the best results.

26. Relieve Symptoms of Arthritis

Arthritis is characterized by pain and immobility of the joints due to inflammation.

Animal research suggests that antioxidants called polyphenols found in coconut oil may be able to relieve some symptoms of arthritis.

A study of arthritic rats found that treatment with polyphenols from coconut oil reduced swelling and several inflammatory markers (39).

27. Make Your Wood Furniture Shine

Coconut oil may help keep your furniture looking shiny and well-cared-for.

In addition to bringing out the beauty in natural wood, it seems to act as a dust repellent. It also has a pleasant, delicate aroma, unlike many commercial furniture polishes that contain strong fragrances.

28. Remove Eye Makeup

Coconut oil is a gentle and effective eye makeup remover. Apply with a cotton pad and wipe gently until all traces of makeup are gone.

29. Improve Liver Health

Animal research has found that the saturated fats in coconut oil can help protect the liver from damage due to alcohol or toxin exposure (40, 41).

In one study, mice treated with coconut oil after exposure to a toxic compound had a decrease in inflammatory liver markers and increased activity of beneficial liver enzymes (41).

30. Soothe Chapped Lips

Coconut oil makes an ideal natural lip balm.

It glides on smoothly, leaves your lips moist for hours and even provides some protection from the sun.

Here’s an easy recipe for making your own lip balm with coconut oil.

31. Make Homemade Salad Dressing

Commercial salad dressings are often loaded with sugar and preservatives.

Here’s a great recipe for a coconut oil salad dressing that tastes wonderful and is made with nourishing ingredients.

Take Home Message

Coconut oil has several health benefits, but it also has many other clever and practical uses that you may not have considered before. Make sure to always have plenty of coconut oil on hand. You never know when you might need it.

7 Health Benefits of Cinnamon You Need to Know

Once upon a time, cinnamon was more valuable than gold. And while these days, most of us would rather get our hands on 24 karats instead of 24 ounces – a gold bar over a brown stick – this bark-cum-spice has just as much bite as it does bark. The potential health benefits of cinnamon could be stated as nothing short of astonishing.

To help us sort myth from fact, we’ve enlisted the help of several health experts to give us their two cents on one of our favorite spices.

7 Proven Health Benefits of Cinnamon

1. Cinnamon may help treat Type 2 diabetes.

While it’s true that there’s no cure for Type 2 diabetes, cinnamon can be an effective tool in managing the disease.

According to Lori Kenyon Farley, a Certified Nutrition Consultant specializing in wellness, fitness and anti-aging and one of the experts behind Project Juice, cinnamon can help manage this disease in two different ways. “It can reduce blood pressure and have a positive effect on blood markers for those with Type 2 diabetes,” she explains. Cinnamon can also reduce insulin resistance, which, Farley explains, “has been shown to lower fasting blood sugar levels by up to 29%, which can reduce the instance of Type 2 diabetes.”

Shane Ellison, MS, a medicinal chemist and founder of the Sugar Detox, explains how exactly this works. “(Cinnamon) works directly on the muscle cells to force them to remove sugar from the bloodstream, where it is converted to energy,” he says. “It’s even shown to work better than most prescription meds.”

The key is in increasing insulin sensitivity in the body, a sensitivity that, while present at birth for those without type 1 diabetes, slowly decreases as we age and consume more sugar. As a result, sugar floats around in the blood, causing diabetes and other health problems. “Cinnamon, which is completely non-toxic, repairs the receptors so they are once again responsive to insulin,” Ellison explains. “In time, sugar levels normalize due to an increase in insulin sensitivity.”

Add to this the fact that cinnamon has a naturally sweet taste that is devoid of sugar, making it a great addition to foods like plain yogurt as a dessert or snack, and you’ll soon see why we suggest it as a staple for the pantries of those with Type 2 diabetes.

2. Cinnamon can lower your bad cholesterol (or LDL).

Even if you do not suffer from diabetes, you may want to include cinnamon in your diet for many of the same reasons as those who do.

As Carina Parikh, MScN, MSiMR, the holistic nutritionist for Kate Naumes ND Holistic Wellness in Dallas explains, the positive impact on Type 2 diabetes symptoms is due to a number of factors, notably “improving serum glucose, lowering fasting blood glucose, and reducing triglycerides, LDL cholesterol, and total cholesterol.” These are all benefits that can help even those not suffering from diabetes, including those with hereditary cholesterol worries or problems.

“(Cinnamon) also raises HDL (the “good”) cholesterol,” she explains. HDL cholesterol helps remove LDL cholesterol from the body.

And that’s not all. “Regular intake of cinnamon may also help to mitigate the effects of high-fat meals by slowing the increase in blood sugar post-meal,” says Parikh. This means that when cinnamon is added to your diet, the effects of occasional high-fat choices may not be quite as detrimental to your health as they would otherwise be.

3. Cinnamon has antifungal, antibacterial, and even antiviral properties.

Cinnamon has been proven to fight fungal, bacterial, and viral elements in foods, thus preventing spoilage. It’s no surprise that in the Middle Ages, when food spoilage was far more frequent due to lack of refrigeration, many recipes, both sweet and savory, were flavored with the spice.

But these properties of cinnamon do not extend merely to the foods cinnamon seasons. Consumers of cinnamon can benefit from these properties as well, according to our experts, who say cinnamon can be used as part of a treatment for anything from lung problems to the common cold.

Denise Baron, a wellness educator and director of Ayurveda for Modern Living explains that cinnamon can help with all sorts of lung congestion issues. “It helps clear up mucus and encourages circulation,” she explains, thus lending its powers to everything from a simple seasonal cough to bronchitis, when used in tandem with other remedies.

But perhaps the most surprising use of cinnamon is in combatting viruses, and not just the common cold. “Research shows that cinnamon extract may help fight the HIV virus by preventing the virus from entering cells,” says Parikh. “Therefore, cinnamon extract could potentially contribute to the management of HIV.”

4. Cinnamon can help treat the symptoms of Alzheimer’s and Parkinson’s.

Alzheimer’s and Parkinson’s diseases are two neurological conditions that, for the moment, are incurable. An enormous part of treating these diseases is therefore in symptom management, and this can be boosted with the addition of cinnamon to a regular regime.

“Cinnamon has been shown to help neurons and improve motor function in those suffering from Alzheimer’s or Parkinson’s,” explains Farley. These contributions can help sufferers of these two diseases continue their regular routines with far less impediment.

5. Cinnamon may have anti-carcinogenic properties.

Many superfoods are attributed with anti-carcinogenic properties, but it’s important not to jump from super food to super power. Parikh explains why it’s important not to get carried away.

“Evidence suggests that cinnamon may have anti-carcinogenic effects as well, although the research thus far is limited to animal studies,” she says. “These experiments demonstrate that cinnamon extract slows the growth of cancer cells and induces cancerous cell death.”

If these properties do extend to humans, then cinnamon may in fact be able to slow growth and kill cancerous cells. And even if these properties do not extend to a cure or treatment for cancer in humans, other characteristics of cinnamon, including the presence of antioxidants and free radicals, can contribute to its possible anti-carcinogenic effects.

6. Cinnamon has anti-inflammatory properties.

Consumption of cinnamon can reduce both systemic and specific inflammation. The former is particularly important in the Western world, according to Parekh.

She says that in the West, “Systemic inflammation is a prominent problem that has led to the rise in chronic disease.” By adding cinnamon to a regular diet, this systemic inflammation can be reduced significantly.”

Specific inflammation reduction means that consumption of cinnamon can help treat certain types ofpain and headaches, as well as arthritis pain. It plays a double role in this particular type of pain, according to Baron, as cinnamon can also boost circulation. “With circulation problems such as Raynaud’s syndrome or arthritis, this helps stimulate and push circulation to the joints,” she explains.

7. Cinnamon can help manage PCOS.

Polycystic ovarian syndrome is a problem with numerous symptoms that need to be managed, and cinnamon can be a key element of this management due to a number of characteristics.

First would be the management of insulin resistance in women with PCOS, which can contribute to weight gain. “A recent pilot study found that cinnamon reduced insulin resistance in women with PCOS,” explains Parekh, extending cinnamon’s recommended consumption from diabetes sufferers to anyone with an insulin resistance problem.

“Cinnamon can also help mitigate heavy menstrual bleeding associated with common conditions of female health, such as endometriosis, menorrhagia, and uterine fibroids.” 

It’s possible we’re just brushing the surface here. After all, Chinese medicine and Ayurveda have long revered cinnamon for its near superpowers, using it to treat things such as colds, indigestion and cramps, not to mention for its anti-clotting properties as well as attributes for cognitive function and memory. These societies also believed cinnamon could improve energy, vitality and circulation. It’s no wonder we’ve dubbed it a superfood!

Why is Cinnamon So Good for You?

How does such a little spice have so much power?

Many of cinnamon’s fantastic properties come from one substance, something called cinnamaldehyde, which is naturally present in cinnamon. According to Parikh, cinnamaldehyde is the source many of the antifungal and antibacterial properties that make cinnamon such a great addition to your diet.

But that’s not all. “Cinnamon’s high concentration of antioxidants can help protect the body from damage from free radicals and reduce inflammation, reducing risk of cancer and other diseases,” explains Farley.

The combination of cinnamaldehyde, antioxidants and cinnamon’s high fiber content are some of the characteristics that lend it its incredible positive effects on the human body.

How to Include Cinnamon in Your Diet

Even with all this evidence pointing to the wonders of cinnamon, we are absolutely not advocating you start guzzling it – it has been found to be toxic in large doses.

We are, however, wholeheartedly encouraging a little pinch (or stick) here and there in places you might otherwise have overlooked (in your tea or coffee, added to savory dishes, etc.) – if not for your overall health, for its undeniably enchanting aroma and flavor.

And while we all have fell victim to the irresistible smells wafting through an otherwise bleak airport experience, this does not make Cinnabon a free-for-all. Not only is it much better to use cinnamon in healthy recipes, but you’re going to want to source your cinnamon somewhere you trust for several reasons.

What Kind of Cinnamon Should I Use?

Not all cinnamons were created equal, so be careful what you buy.

“Nearly all the cinnamon in the grocery stores and health food stores is a cousin of true cinnamon,” explains Christina Major, a MS Holistic Nutritionist and Herbalist and the Health Recovery Expert ofCrystal Holistic Health.

“Cinnamomum cassia, or Chinese cinnamon, has a very similar flavor and color, but it does not have the same health benefits,” she explains. “Only Cinnamomum verum provides the health benefits, and this is an expensive spice that is often illicitly substituted with Cinnamomum cassia.”

When you are perusing the supermarket shelves, you’ll likely see Cinnamomum cassia sold as Chinese or Cassia cinnamon, whereas Cinnamomum verum will be sold as Ceylon cinnamon. According to our experts, you should opt for the latter.

If you do have Cassia cinnamon on your shelf already, you can try integrating it into your diet as well, but bear in mind a few important notes.

You likely will not find that the same benefits outlined with regards to Ceylon cinnamon hold true with Cassia. “That’s why most supplements and home remedies don’t work,” explains Major. “There isn’t enough active ingredient, because the manufacturer didn’t use the right cinnamon.”

Farley also warns that the Cassia variety should be consumed in very small doses. “Not more than 2 tsp. per day,” she suggests, “Since it has a higher concentration of courmarin, which can be harmful in large doses.” Courmarin can cause liver toxicity and have blood-thinning properties, so be sure to talk to your doctor before adding this or any sort of cinnamon to your diet if you are on blood thinners or liver medication.

How Much Cinnamon Should I Eat?

Once you’ve got your hands on some true Ceylon cinnamon, the recommended dosage, according to the U.S. Department of Health, is up to 6 grams daily for 6 weeks or fewer.

“I would suggest a week rest after the 6 weeks, before beginning again,” says Farley. “Turmeric can be taken during the rest week since it has similar benefits.”

You can also reduce your cinnamon consumption to 5 days a week without a rest week, says Parehk, though she – and we – urge anyone starting a new supplement regimen to consult with a qualified practitioner first and to be very careful of over-consumption of cinnamon, no matter which variety you have. Overconsumption of cinnamon or even a rapid increase of consumption of cinnamon can have some adverse effects.

One, explains Dizon, is that cinnamon’s anti-bacterial properties do not distinguish between good or bad bacteria in the gut, meaning that you could find yourself facing some cinnamon-related digestive issues. “Incorporate fermented foods to replenish your stomach with good bacteria,” she suggests.

Our experts also warn against incorporating too much cinnamon into your diet if you are pregnant, breastfeeding, or have a heavy menstrual cycle. If any of these things apply to you, please see a medical professional before adding cinnamon to your diet.

How Should I Add Cinnamon to My Diet?

Cinnamon can be purchased in several forms, including ground powder, cinnamon sticks, cinnamon bark oil, or even capsules. 

Jane Dizon, a nurse and health and fitness enthusiast behind Health and Fitness, has a few suggestions for how to add cinnamon to your diet. “You could add half to one teaspoon of cinnamon powder to your coffee, or sprinkle some on your fruit platter. It’s also great with baked sweet potatoes, oatmeals and apple cider.”

And cinnamon doesn’t always have to be used alone. “You can combine ginger and cardamom with cinnamon if you have a sluggish digestive system,” explains Baron.

You don’t even have to eat your cinnamon to take advantage of it. Dizon suggests cinnamon-scented candles to boost brain function, and Baron makes a homemade toothpaste with cinnamon, nutmeg, baking soda and cinnamon oil. She also suggests a cinnamon and oatmeal face mask for acne.

10 Mouthwatering, Delicious Benefits of Dates

Dates are exceptionally delicious, sweet, and rich in vitamins and minerals. They are praised for their nutritional profile and are anything but lacking in taste. However, their uses are often underappreciated, as the exotic fruit is often eaten as it is or unacknowledged for its health benefits. Learn about the ten benefits of dates and open your mind up to a slew of sweet possibilities!

Originally from the Persian Gulf region, dates have been cultivated since ancient times from Mesopotamia to prehistoric Egypt. Arabs helped to spread the fruit through South East Asia, northern Africa, Spain, and Italy. Eventually, it was the Spaniards who introduced dates to Mexico and California. Today, dates can be found just about anywhere but really hold strong cultural ties to the Middle East.

Dates are a superfood and will improve your life in more ways than one. Read and discover ten delicious benefits of dates that go quite beyond the ordinary.

1. Caramel Sauce

Instead of cooking sugar down until it oozes into a caramel sauce, why not make the beloved ice-cream topping out of nutritious ingredients? The following simple recipe uses dates and coconut milk to create a thick, creamy sauce that can be enjoyed hot or cold!

Ingredients

• 1 cup coconut milk
• 10 medjool dates, pitted
• Dash of salt

Directions

Pit the dates and combine with the coconut milk in a sauce pan over medium heat. Bring to a boil and reduce the heat to a simmer, mixing constantly until the color deepens and excess water has evaporated. Mix all in the food processor to remove any chunks and you’re done!

2. Stroke Risk Reduction

Among its many other nutritional properties, dates are full of magnesium. In 100 grams of the fruit, there are 54 milligrams of magnesium, which makes up 14 percent of the recommended daily allowance. According to one study linking magnesium to stroke risk, the results were positive: dietary magnesium intake is inversely associated with the risk of stroke, specifically ischemic stroke.

3. Digestion and Weight Loss

Regularity is central to maintaining colon health and a healthy body weight. Dates contain 27 percent of the recommended daily allowance of fiber in a 100-gram serving. This fiber is insoluble and soluble and helps to clear out the gastrointestinal track and improve digestive efficiency.

4. Savory Complement

Just because dates are sweet doesn’t mean they are restricted to being paired with sweet ingredients appropriate for breakfast or dessert. Enjoy the versatility of the fruit by preparing a sweet-savory concoction, such as this recipe for Organic Dates With Goat Cheese Wrapped In Prosciutto. Or, fry them. Have fun and get experimental!

5. Healthy Pregnancy and Delivery

In a study of pregnant women over the span of one year, researchers found that among the 69 women consuming dates – 6 per day – about 4 weeks prior to their estimated date of delivery reduced the need for induction and augmentation of labor and produced more positive delivery outcome. These results were compared to those of 45 women who did not consume dates.

6. Sugar Replacement

Instead of adding sugar to your food, use dates! Naturally sweet, dates are the perfect addition to desserts, chunky or mashed. I like making cupcakes with either date-based frosting or with chunks of dates in the batter. It not only makes each bite more interesting and textured but also does your body some good! For a sweet morning smoothie without starting the day off on white sugar, add a few pitted dates to the mix.

7. Anemia Treatment

In 100 grams of dates there is 5 percent of the recommended daily allowance of iron. This is good news for those who suffer from anemia as the iron helps to create red blood cells.

8. Brain Health

Dates contain 12 percent of the recommended daily allowance of vitamin B6 in a 100 gram serving. Vitamin B6 has been linked to improved brain performance and better test scores.

9. Aphrodisiac

Dates are considered an aphrodisiac for women. Since the time of Cleopatra, dates have been a symbol of feminine sweetness. In Iran, they are suggested for those whose sex lives are waning. Perhaps their impressive nutritional profile is responsible for this – they are packed with amino acids for sexual stamina and fruity sugars to pump up the energy!

10. Anti-Inflammatory

Dates’ magnesium content is also important in providing the body with powerful anti-inflammatory benefits. One study showed that the inflammatory indicators were all reduced with magnesium intake. This is an extremely valuable takeaway, as inflammation can lead to other serious ailments, such as cardiovascular disease arthritis, and Alzheimer’s, among others.

Eat more antioxidants: Add these 7 foods to your diet

You've probably been told to eat foods that are high in antioxidants by someone on TV, your doctor or your mother. You may even justify your dark-chocolate-after-dinner habit to knowing it's loaded with these good guys. But can you really explain what makes antioxidants so beneficial to your health? Probably not. 

How they work

So let's get to the facts: Antioxidants are compounds that combat free radical damage caused by UV exposure, environmental pollution, stress and even some of the foods we eat. Free radicals are the evildoers because they disrupt normal cell functioning and have been linked to many health problems like asthma, diabetes and more. 

Antioxidants either quench the molecule by destroying them, prevent the breakdown of molecules to avoid free radicals from being created or help the body crank out more of its own antioxidants. Antioxidants are essentially the "good guys" that fight the "bad guy" free radicals.  

Antioxidants (by fighting the "bad guys") are best known to help your body by:

• Preventing neuronal degeneration
• Protecting you from cancer
• Helping to prevent heart disease
• Slowing the aging process
• Improving your overall health and immune system
• May even increase your lifespan

Our bodies are capable of making our own antioxidants. But, in order to keep generating a healthy amount of them, you need to eat foods that are rich in antioxidants. 

 Throw some spinach into your egg scramble, top it with a little dried basil and have some berries on the side. Grab a handful of nuts at snack time and be a real antioxidant hero by coupling it with a cup of green tea. 

When lunch time rolls around, chow down on that kale salad and load it up with all sorts of antioxidant goodies like artichoke hearts, pecans and chickpeas. For dinner, double dip with a starter tomato salad and sauteed broccoli rabe next to your burger. Oh, and don't forget to go for some dark chocolate at dessert.

There are many great sources of antioxidants, but the ORAC (Oxygen Radical Absorbance Capacity) scale is a way to "rate" the power of certain foods' antioxidant powers.

If you need a place to begin with some antioxidant gems, here are seven of my favorites. Focus on one each day this week to give yourself a healthy start.

1. Artichokes

What's more fun to eat than steamed artichokes? I love them because they're one of the best calorie bargains going, at 60 calories each. Artichokes are a great source of phytochemicals that may lower cholesterol levels and are super high on the ORAC scale, containing 7,900 ORAC points in just half a cup.

2. Blueberries

Their antioxidant power comes from anthocyanins, and may lower LDL (lousy) cholesterol. Pectin, one of the soluble fibers in blueberries, also has cholesterol-lowering properties, and helps to keep you regular. Blueberries show the most power when it comes to boosting memory, cognition, and balance. Researchers believe they do so by reducing inflammation and helping us to overcome the normal effects of aging — all while providing 9,700 ORAC points per one cup serving. 

3. Beans

They are high in fiber, full of lean protein and leave you feeling satisfied for hours. They're loaded with phytochemicals which according to the American Institute for Cancer Research (AICR) appear to protect our cells from damage that can lead to cancer. A half cup of black beans, one of the tastiest varieties, contains 8,000 ORAC points.

4. Broccoli rabe

One study found that women who ate the most leafy greens and cruciferous vegetables had brains that were one to two years "younger" in performance than those who ate fewer. Smart girls eat greens? Or girls who eat greens are smart? Either way — eat up! One bunch of steamed broccoli rabe provides 6,800 ORAC points.

5. Cinnamon

There's a reason most of us drool when we walk by a bakery, and cinnamon is a big part of it. Just the smell of this heavenly spice is enough to curb fatigue, ease frustration and increase alertness. Researchers believe consumption of cinnamon may inhibit the progression of certain types of Alzheimer's cells. But, don't be afraid of other spices and herbs, they all get a gold star. One teaspoon of cinnamon adds a whopping 7,000 ORAC points to your diet. 

6. Tomatoes

Besides having plenty of vitamin C, tomatoes are also rich in lycopene, a carotenoid that helps to prevent prostate cancer and heart disease. For maximum lycopene, eat your tomatoes cooked. A serving of three diced plum tomatoes adds 1,200 ORAC points to your day.

7. Pistachios

For many people, pistachios are a great diet tool because the time it takes to pop the little green guys out of their shells makes you eat them more slowly. In many ways, they are nutritionally like other nuts, especially almonds. But pistachios are also packed with plant sterols, which researchers think lower the risk of heart disease. A serving of eighteen pistachios has 1,000 ORAC points.

6 Reasons to Love Mangoes

While they’re one of the most popular fruits in the world, mangoes are still considered exotic in the US. If you’re unfamiliar with all this fruit has to offer, read on to learn 6 surprising facts that might make you mad for mangoes.

1. Mangoes may help whittle your middle.

They may seem more like a decadent dessert than a healthy fruit, but mangoes are diet-friendly. Because they’re naturally sweet, eating them can help quash your cravings for candy or other sugary foods. A one-cup serving of fresh mango has 100 calories, and because that same serving has three grams of filling fiber, you’ll feel fuller on fewer calories. In fact, mangoes are 83% water by weight, and research from Penn State University has shown that eating foods that have a high water content (and lower energy density) help to keep you fuller while eating less. In fact, one of their studies found that eating a piece of fruit before a meal reduced the calories consumed at that meal by 15 percent.

2. They pack a powerful nutrition punch.

Bursting with over 20 vitamins and minerals, mangoes are loaded with good nutrition and health benefits. Just one cup provides 100% of our daily vitamin C needs, helping to strengthen our immune system, keep our teeth and gums healthy, and support collagen formation–hello, beautiful skin! Mangoes are also rich in fiber, a nutrient that helps you to fill up—not weigh you down.

3. Mangoes may temper inflammation.

Mangoes contain several anti-inflammatory compounds, including vitamin C and beta carotene. And a recent study published in the journal of Molecular Nutrition & Food Research, found that mango has the potential to enhance the diet as a source of gallic acid and gallotannins which may possess anti-inflammatory and anti-carcinogenic properties.

4. They’re easier to cut and peel than you think.

Stumped about the best way to slice a mango? Just place the fruit on the cutting board stem-end down and hold. Then, take a sharp knife and cut just off-center, about ¼ of an inch.  Repeat on the other side so that you have two mango cheeks. Take the first half and cut parallel slices or a checkerboard pattern into the mango flesh, being careful not to cut through the skin. Scoop the slices or cubes out with a spoon. If you want smaller cubes for a recipe, simply make the cuts closer together. Easy!

5. Red doesn’t equal ripe.

A red mango isn’t always a ripe mango! To know if it’s ready to eat, squeeze it gently. A ripe mango will give slightly. Like more familiar fruits, such as peaches and avocado, mangoes also become softer as they ripen. If a mango is firmer than desired, set it on the countertop, where it will continue to ripen. To speed up the process, place mangoes in a paper bag at room temperature. Once ripe, mangoes can be stored in the refrigerator for up to 5 days.

6. Fresh mangoes are available year-round

Good news – whether you need your mango fix in June, December or any month of the year, you’ll likely be able to find at least one of the six main varieties. Each variety has a unique flavor and texture, so try different ones throughout the year.

So, consider adding mangoes to your fruit line-up – there’s no limit to how you can use them. You can whip up a tropical mango salsa to use as a topper for grilled fish, create a crab-mango crostini hors d’oeuvre, mix with low-fat yogurt and ice cubes for a refreshing smoothie, treat yourself to a light and delicious mango sorbet or slice this versatile fruit into thin strips and roll with a slice of deli meat. You can also purée mango and drizzle over grilled chicken or fish for a splash of color and blast of vitamins and minerals—the possibilities are endless!

9 Ways To Use Fresh Basil Besides Pesto

It’s gardening season, and that means lots of newbie gardeners (and plenty of veteran ones) will be testing their green thumbs by growing basil.

Basil matures quickly and can thrive in nearly any type of growing environment—pots, hangers or garden plots—if it has access to sun, water and soil you’ll soon be flush with basil. It’s basically the zucchini of herbs.

Because it’s so easy to grow (and hard to kill!) we plant copious amounts of basil in our garden every year, and every year, when it starts to give me those big, green leaves, I wonder what I can do with it besides make another batch of pesto.

The flavor of basil is quite unique, lending itself to many different edible applications. One Quora user described it as “extremely aromatic with a scent of pepper, anise, and mint. The taste is sweet, but savory, and just like the smell it is peppery yet ever so slightly minty.” Adding a pop of freshness to pasta and pizza is only the beginning of what fresh basil can do, however.

Let’s take a look at some remarkable properties of fresh basil and unusual ways to use its flavor and nutritional value in different areas of your life. Never let another basil leaf go to waste simply because you don’t know what to do with it!

1. Make Basil Tea

 

Out of your favorite herbal tea? No worries, basil is a delicious substitute. Chop fresh leaves and allow them to steep in hot water just like you would a dried tea. After the water is saturated with all that basily goodness, strain and sweeten with some honey before enjoying. This tea is especially helpful right before bed, as the smell of basil is believed to have a relaxing effect on the body.

2. Create Instant Sauté Cubes

Want an easy way to add fresh flavor to future meals? Chop up a bunch of fresh basil (other herbs work too!) and place it in the compartments of an ice cube tray. Fill the compartments with olive oil and freeze. Once completely solid, remove the oil cubes and seal inside an air-tight container. Keep them in the fridge, and any time you’re sautéing up a meal, use a cube in place of plain oil or butter. Instant deliciousness!

3. DIY Tonic For Upset Stomach

 

Basil is chock full of an anti-inflammatory called eugenol, which has the power to soothe upset stomachs naturally. Adding crushed up basil leaves to a glass of water can help to relieve indigestion and other gastrointestinal discomfort.

4. Lettuce Substitute

 

Want to enjoy a sandwich or salad for lunch but running low on your usual greens? Use some fresh basil leaves in their place! Basil leaves have the same crunch as lettuce or arugula while adding a zesty flavor that can’t be beat. 

5. Soothe Insect Bites

 

“If you are working outside and get bitten or stung by an insect and don’t have any Plantain growing nearby, chewing up a basil leaf and applying to the bite will help relieve the pain and draw out the venom,” explains Wellness Mama.

6. Headache Reliever

 

An upset stomach isn’t the only thing basil can soothe. Some people have had success using fresh basil for the relief of headaches and even migraines as well. Tear several cups of basil leaves and place inside a large bowl, fill the bowl with steaming (not boiling!) hot water. Lean over the bowl until the steam is wafting directly up into your face. Place a towel over your head and shoulders to form a hood, and inhale the fragrant steam with deep, calm breaths. After five to ten minutes, your ache should start to subside.

7. Anti-Bacterial Cleaner

“Adding basil essential oil to your natural cleaning supplies (Sal-suds, Castile soap, vinegar etc.) or hand/body soap (Dr. Bronners) in a low concentration (1% or less*) can add natural anti bacterial (anti microbial) properties,” writes Care2′s Alisa Rutherford-Fortunati.

Combining fresh basil with citrus peels and white vinegar creates a highly concentrated household cleaner that’s completely toxin-free! Simply dilute by half with water when adding to a spray bottle. You’ll get all of vinegar’s cleaning power with less of the unpleasant odor!

8. Cough Suppressant

“I’ve heard several Amish in our area suggest using Basil leaf to help alleviate coughing and colds. They chew fresh leaves to calm coughing or make a calming tea of dried basil to help sooth illness,” explains Wellness Mama.

9. Amp Up Your Cocktails

 

Basil is a glorious way to take the flavor of summer cocktails to the next level. Consider adding torn basil leaves to your next martini, mojito or spritzer!