Health

How to Show Your Support for Breast Cancer Awareness Month 0

Ah, October! The 1 month of the year when apples are cooler than any other autumn produce and Halloween treats have a nutritional hall pass. Of course, that's just one side of the story. If you take a look around, you'll also see that everything (from your TV screen to billboards) is flooded with bright pink ads and images, reminding us that October is also Breast Cancer Awareness Month. So, if you're ready to do your part and increase awareness for the generations to come, here are 6 easy ways to support the cause.

What is Breast Cancer Awareness Month?

Breast Cancer Awareness Month is an international health campaign that aims to increase awareness and educate people on breast cancer. Affecting both men and women (but mostly women), the disease accounts for more than 40,000 deaths each year ⁽¹⁾. To put these numbers into perspective, just think that 1 in every 8 women will be diagnosed with the disease at some point in her life.

The good news is that despite its aggressive nature, breast cancer is preventable, especially during its early stages - and that's where Breast Cancer Awareness Month comes in. The charities and organizations involved make a legit effort to raise funds for in-depth research and a potential cure (even though there are still huge steps that need to be made). So, if you want to be part of something this big and protect yourself and everyone you love in the process, here's what you can do to support Breast Cancer Awareness Month.

6 Ways to Support Breast Cancer Awareness Month

1. Educate Yourself

Not to scare anyone here, but experts ⁽²⁾ suggest that even though cancer mortality rates are declining in people between the ages of 20 and 49, breast cancer is still going strong. In part, that's because many people are still not educated on the diagnosis and early treatment of the disease. After all, women under the age of 40 and the majority of guys don't get regular mammograms, and they have to rely on "manual examinations" for any malicious signs.

So, one of the first things you can do to increase awareness on breast cancer is to educate yourself. From learning how to check yourself through infographics⁽³⁾ to getting schooled on all the facts (from the symptoms to the socio-economic factors involved), there are many ways to know exactly what to do to prevent the disease.

It's also worth mentioning that for years now, breast cancer was considered a population-centric problem, with white women being the center of attention. These days, experts make a genuine effort to educate us on how the disease isn't just a threat for white women, but for every group out there, including women of color ⁽⁴⁾ and guys ⁽⁵⁾.

2. Check in with Your Doctor

While monthly self-exams are an easy way to check for breast abnormalities such as lumps, swelling, and nipple discharge, visiting with your doctor could also help in early detection. After all, there are cases when such signs don't make an appearance, but the disease is well underway.

With that in mind, make sure you get regular (annual) mammograms, especially if you're at or above the age of 40. If you're younger than that, chances are your doctor won't recommend a mammogram, unless you detect something really worrisome during your self-exams. Of course, if you're at a high-risk group (say, if your breast tissue is really dense or if your family has a history of breast cancer), you should consult with him/her about early screenings.

3. Live & Breathe Pink

One of the easiest ways to support Breast Cancer Awareness Month is to think pink. From wearing the now famous pink ribbon all month long to making casual pink Friday a thing, there are endless ways to spread awareness on the cause. You can even hand out lapel pins on Pink Ribbon Day (October 24th, by the way) and have everyone at your work sport one throughout the day.

But, since we're big foodies around here, we have another tastier suggestion for embracing the all-pink movement: eat all the pink food you can get! Of course, that doesn't mean you should indulge in every cute, sugary treat that crosses your path because come November, your waist will hate you. Instead, stock up on a bunch of healthy pink goodies like these freeze dried raspberries or these whole strawberries. Fighting breast cancer never tasted better!!

4. Harness the Power of Social Media

Putting on a pink ribbon on your chest and hoping someone will see it is one way to get the word out. But, if you really want to make an impact and reach out to hundreds of people in one go, there's no better place to start than your social media accounts.

From Twitter to Instagram to Facebook, you can dedicate a heartfelt post to all breast cancers survivors out there and end it with a cause-driven hashtag or cute pink ribbon emoji. You can even join thousands of likeminded folks and help raise money by downloading apps, joining groups or participating in online campaigns.

Don't know where to start? Here's a short list of a few campaigns that are worth your follow:

• Know Your Lemons
• Keep a Breast
• Wear it Pink

5. Volunteer

Another easy way to support Breast Cancer Awareness Month is to volunteer. In fact, if you're a sociable person with excellent communication skills, this is hands down the best way to get the word out. So, choose a campaign that's close to your heart, and make it your mission to spend time as much time on it as possible. And if you're wondering, there are countless volunteer opportunities out there, from becoming a mentor (if you're a breast cancer survivor) to cutting your hair for wigs. In some cases, you may be asked to prepare and execute certain events such as races and bake sales. Sounds fun, right?

6. Donate

If you want to help out the cause but lack time to spend on event planning, you could always make a financial donation to a campaign of your choice. That said: pick a charity that makes sense to you, and donate as much as you can. Don't forget that you don't have to go big; if you can't as small contributions can also make a difference. Of course, if you want to max out your donation, make sure you buy products that give 100% of their proceeds to respective charities.

So, how are you going to support Breast Cancer Awareness Month? Any special plans? Let us know in the comments down below!

References:

1. https://seer.cancer.gov/statfacts/html/breast.html

2. https://www.nih.gov/news-events/news-releases/annual-report-nation-overall-cancer-mortality-continues-decline

3. https://www.anthem.com/infographic/living-healthy/five-simple-steps-to-performing-a-breast-self-exam/

4. https://www.gov.za/speeches/breast-cancer-awareness-month-2019

5. https://medlineplus.gov/malebreastcancer.html

National Immunization Month: Why We Shouldn't Take Our Health For Granted 0

August is finally here! And even though BBQs and all those short trips to the beach have brought out the free spirit in us, we can't help thinking that autumn is a month away. Autumn is back-to-school season – which practically means the common flu, as well as several other diseases and viruses, will be back in business before we know it.

It seems like a stretch, but thinking ahead never hurt anyone, especially if you consider there's an uptick in outbreaks in the recent years. In fact, CDC reports that in the last decade several otherwise preventable diseases (see: measles⁽¹⁾ and mumps⁽²⁾) are on the rise. The reason? The higher vaccine exemption rates. If you want to keep you and your closed ones safe this winter, National Immunization Month is the perfect place to start.

What Is “National Immunization Month”?

Held throughout August, National Immunization Month⁽³⁾ (NIAM) is an annual observance that highlights the importance of vaccination for people of all ages. That includes everyone from infants, children, and teens to young adults, pregnant women, and golden-agers. The goal of this health campaign is to raise awareness on all issues surrounding immunization: from how we can nip all those preventable diseases in the bud to the benefits of timely vaccination.

So, during this month, major health agencies, such as the CDC and AARC, are teaming up to educate folks around the country on efficient immunization, including which vaccines they or their kids should get ASAP and the potential risks of non-vaccination. All these occur through the use of several helpful resources (guides and assessment tools) which focus on the individual's needs.

What's The Deal With Vaccination These Days

Of course, before we talk more about how you can make the most out of this year's NIAM, we first need to understand why getting vaccinated is so important. The anti-vaccine movement⁽⁴⁾ continues to gain momentum, even though the overall vaccine rates are going up. With that in mind, it's no surprise that the percentage of non-vaccinated kids has almost quadrupled⁽⁵⁾ since the beginning of the millennia.

Sure, financial hardships and the lack of geographic access to health centers⁽⁶⁾ could be a couple of reasons why more and more families are skipping their vaccine appointments. But, if we look at the actual data, we'll see that urban and rural populations show -more or less- comparable declines, and that's especially evident in states where vaccine exemptions run rampant⁽⁷⁾.

In fact, one study shows that in states where non-vaccination is banned – such as Mississippi, West Virginia, and California – the populations have the lowest rates of outbreaks across the US. These findings clearly suggest that the uptick in vaccine-preventable diseases is mainly driven by the high levels of unimmunized kids.

But, if unvaccinated kids are the main reason behind all those county-level disease outbreaks, why do parents opt out of vaccination in the first place? Well, for one, many parents refuse to get the shots due to their religious and philosophical beliefs.

Fear: The Psychological Component

But, that's not the only reason. False fears regarding vaccination's side effects (see: autism, encephalitis, and other severe neurological disorders) also play a massive role in parents not wanting their kids to get vaccinated – even though this theory has been debunked⁽⁸⁾ over and over again⁽⁹⁾. And the weirdest part? Most of these parents⁽¹⁰⁾ are actually white, English speaking, college educated, and covered by private health insurance. Of course, to be fair, such medical exemptions account for less than 5% of the general population⁽¹¹⁾, which isn't as high as many people think.

But, still, we shouldn't ignore these statistics (no matter how small they are) since the decision to skip vaccination could impact herd immunity. What's that supposed to mean? It means that even if a large portion of a city's population is vaccinated, the community's resistance to the spread of a disease is still low. That's what leads to the re-appearance of several preventable diseases, like measles and chickenpox.

In their turn, such diseases could result in several lifelong health issues, especially among the most vulnerable members of a community such as the elderly, pregnant women, and children. Some of the most severe side effects of low herd immunity include stillbirths, asthma, and paralysis.

A Regression in Modern Medicine - The Facts

It's a fact: More and more people jump on the non-vaccination bandwagon. But, what's also a fact is that outbreaks spring up like crazy these days. Don't believe us? Check out these facts.

The Disney Outbreak

In 2014 and 2015, more than 120 people were infected with measles after visiting the Disney theme parks, in Orange County, California. According to the CDC⁽¹²⁾, almost half of them (45%) were not vaccinated against the disease. More than that, 43% of them had an unknown or undocumented vaccination status, which means they may have skipped their shot appointments at some point. In other words, people who weren't vaccinated against measles managed to contract the disease to those who were. And this is why this case is the perfect example of how low herd immunity could impact the overall community (yes, even those who are vaccinated).

The North Carolina School Outbreak

Not long ago, in 2018, a private school in North Carolina made the news when it reportedly served as ground zero for a small-scale chickenpox outbreak. According to CNN⁽¹³⁾, medical exemption was a contributing factor, in this case, proving once again that non-vaccination and herd immunity don't mix.

Your Action Plan

But, what can you do to lower the spread of all these preventable yet potentially deadly diseases? Well, we all know that prevention is better than the cure, and since the World Health Organization has now ranked “vaccine hesitancy” as one of the top 10 global health emergencies, it's high time we stopped waiting around for a virus to knock on our door and take advantage of National Immunization Month. So, starting this August, make sure you book an appointment with your go-to physician and find out which diseases you should get vaccinated against.

Oh, and one more thing: While vaccination is the cornerstone of herd immunity, you could always add an extra “layer of protection” between you and viruses by loading up on nutrients. These nine winter veggies and fruits can help you build up a robust immune system that's slightly more resistant against diseases.

And if you don't have time to go grocery shopping and cook dinner every day, our dehydrated and freeze dried products are the easiest way to sneak all the right veggies and fruits into your meals with minimum effort.

So, what do you think? Will you get vaccinated during National Immunization Month? Please, share your thoughts in the comments down below!

References:

1. https://www.cdc.gov/measles/cases-outbreaks.html
2. https://www.cdc.gov/mumps/outbreaks.html
3. https://www.cdc.gov/vaccines/events/niam/index.html?CDC_AA_refVal=https://www.cdc.gov/vaccines/events/niam.html
4. https://www.nbcnews.com/health/health-news/vaccine-rates-are-so-are-refusals-n838811
5. https://www.cdc.gov/mmwr/volumes/67/wr/mm6740a4.htm?s_cid=mm6740a4_e
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6008886/
7. https://vaccines.procon.org/view.resource.php?resourceID=003597
8. https://www.vox.com/2018/2/27/17057990/andrew-wakefield-vaccines-autism-study
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718347/
10. https://edition.cnn.com/2015/02/03/health/the-unvaccinated/index.html
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3113438/table/T1/
12. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6406a5.htm
13. https://edition.cnn.com/2018/11/20/health/nc-school-chickenpox-outbreak-bn/index.html

Dairy if You Do; Dairy if You Don’t 0

My name is Lauren, and I work with Mother Earth Products. I have Irritable Bowel Syndrome (IBS), multiple food sensitivities, food intolerances (gluten and lactose), and arthritis in my knees. I’ve experienced inflammation, constipation, weight retention, and inflation (of my digestive system).

I work with a functional naturopathic nutritionist to heal my gut, bloating, hormones, and to get some traction on feeling better. I follow a Gut Friendly Diet, which removes the  most common inflammatory foods from the diet. I am currently living this lifestyle (it’s been tweaked several times based on what my body needs). Since the “Foods to Avoid” list can be long, I’m giving you my personal top 5. This is the second month that I’ve been sharing, and I am excited about tell you all about the second food to avoid.

Dairy:

Studies show that dairy is linked to digestion issues (gas, bloating, diarrhea, constipation), mucous overproduction, and brain fog even for those who don’t necessarily have an intolerance. To be clear: a lactose intolerance (per Webmd.com) involves the digestive system, and involves not having the enzyme lactase to digest lactose (the sugar in milk); but a dairy allergy directly involves the immune system, causing allergic symptoms: rashes, wheezing, hives, trouble swallowing, tightness in throat, swelling of lips and face (often), trouble breathing, loss of consciousness, etc.

Lactose intolerance, according to webmd.com, is common among adults. Nearly 30 million Americans have it BY age 20, but it’s more common in those with Asian, African, or Native American heritage. Also, you’re more likely to have it if you have a relative has it, like a mother or grandmother (my case). If you notice a pattern of what you’re eating  - and I did when I drank milk, ate ice cream, and had milkshakes –  and how your symptoms are showing up afterward (it could be a runny nose, hacking/ productive cough, diarrhea, constipation, brain fog), I recommend you head to your PCP, to get a reference to get yourself tested by a gastroenterologist to see if you have either a dairy allergy or a lactose intolerance.

 This doesn’t mean you stop eating cereal (unless the cereal has gluten, like Month 1 talks about) with milk, but change up your milks, and stay away from cow’s milk and cheese. These days, it’s easy to find a good milk substitute (hemp, almond, cashew, coconut [my favorite], etc. I do not recommend soy), and dairy-free/ vegan cheese has come a long way!

Some people don’t even like the taste of the alternative milks, and go straight to the Lactaid type milk. Some will cut it all out forever, no substitutions. Whatever your case may be, and whatever your diet or cravings may be, I heartily recommend you try a few different milks, like in your smoothies (with our sliced strawberries or blueberries) or coffee, and settle on one or two that meets your needs and tantalizes your palate.

Finding a milk can be fun and experimental, and you can also find different recipes, easily, that you can incorporate your newfound milk into.

The other night, I used coconut milk in an Almond Butter Curry Stew, along with our dried chickpeas, dried sliced garlic, dried carrots, dried zucchini, dried bell peppers, and dried chopped onions. I use coconut milk in my smoothies, and when I drank coffee, I used aerated coconut milk. I have also used almond milk in bread recipes, and you can even get coconut milk, soy milk (which I do not recommend), and almond milk in your coffee drinks at most coffee shops now.

Come back next month for the third item I highly recommend you remove from your diet.

“Food is the most important part of a balanced diet.” – Fran Lebowitz

References:

https://www.webmd.com/digestive-disorders/digestive-diseases-lactose-intolerance#1

World Health Day Could Be The Excuse You Needed to Care For Your Health 0

Living life in the 21st century kinda sucks! From the dysfunctional relationships we've developed with our phones to the air we breathe (shocker, it's polluted!⁽¹⁾), it often seems like the whole world is out to make us weaker by the day - both physically and mentally. What's worse, diseases that didn't exist a few decades ago (such as Ebola⁽²⁾, the Zika virus⁽³⁾, and even anorexia⁽⁴⁾) are making headlines due to their increasingly threatening nature, which means our health is on the line 24/7, especially if we're not careful.

But, the real question behind all these is: Why are we really in danger? Isn't public health a human right? More than that, don't we have a series of top-tier prevention and treatment methods at our disposal to cure what ails us? While the answer to these questions should be a profound “YES,” it's worth mentioning that almost half of the world's population has no access to the public health system; so, it looks like being healthy isn't always a given.

Specifically, according to the World Health Organization⁽⁵⁾ (WHO), half of the people in the world don't receive the health services they need,which is shocking considering we live in an era of artificial intelligence. That's why it's time we embraced World Health Day and made such issues a thing of the past.

What is World Health Day?

Celebrated annually on April 7th, World Health Day⁽⁶⁾ is a global initiative that aims to raise awareness on certain topics regarding health and longevity. Specifically, WHO and several other health organizations sponsor this series of events in an attempt to improve the quality of our lives any way they can, from informing people on how to eat, live, and exercise (among others) to influencing policy makers into changing the health system for the better.

So, on this day, the organizations involved in this initiative orchestrate a bunch of activities - conferences for health workers, educational meetings for young people, teenagers and kids and briefings for local politicians - in an attempt to inform everyone about the current status of the global health system. In some cases, they even set up easy access points where people can get tested for free.

Since 1995, the decision makers behind the celebration adopted a theme-centric approach to increase the celebration's dynamic. Each year, they pick a new theme to highlight as the year's priority area of concern. Some of the most important themes discussed in years prior include the “Emerging Infectious Diseases” in 1997, “Safe Motherhood” in 1998, “Antimicrobial Resistance” in 2011, and “Healthy Blood Pressure” in 2013.

This year's theme is “Universal Health Coverage” which means that for 2019, WHO and all affiliate organizations want to make sure every person in the world has access to high quality health services without suffering financial hardship, even if they live in very secluded areas. With this in mind, we can't help but wonder: Isn't World Health Day changing everyone's lives for the better?

Sickness Doesn't Discriminate Against/For Region

While many may think that WHO's goal for 2019 is to help developing and under-developed countries improve their public health system, the organization's job doesn't just end there. Due to the recent global financial crisis, thousands of people in many Western countries are struggling to make ends meet, often at the expense of their health.

That means that diseases that would otherwise go extinct are still running rampant as our fellow citizens don't have access to treatment, either through a doctor visit or vaccination. As a result, several diseases - measles, tuberculosis, and typhoid fever - are making a comeback, especially in overcrowded countries like China.

What does that mean? Well, you may think that catching a fatal disease is more of a third world problem, but guess what? Sickness doesn't discriminate against/for certain regions – which is why raising awareness on an improved worldwide health system is certainly something we should all work on.

Local Problem Today, Global Problem Tomorrow

Another way in which World Health Day is changing our lives for the better is by reminding us once again that everyone and everything on this planet is somehow connected. What does this mean? Well, we'll let the case of Zika virus⁽⁷⁾ do the talking here.

You see, experts report that the mosquito borne illness was first identified in Uganda, Africa sometime during the 1940s. That was a long time ago, wasn't it? Fast forwarding to today, the decades-old virus not only hasn't gone extinct, but it is still going strong, having made its way to Polynesia and Brazil (remember the latest outbreak?). 

With that in mind, it's easy to assume that a more efficient health system on Africa's behalf could have prevented the virus from spreading in the first place. But, since that didn't happen (and it still doesn't in many parts of the world), more and more people get infected by the virus. Caring just for our local health system is pretty short sighted because what may seem like a distant issue at the moment could turn out to be a not-so-distant problem in the near future.

Raising the Stakes Here, Raising the Stakes Everywhere

This year's theme is also making waves by urging the entire global health system to change to the core. Specifically, WHO and the other organizations supporting the celebration want health workers (especially those active in challenging environments) to educate patients on how to promote their health and advocate for their medical needs.

In doing so, the entire system gets an instant makeover, which means the market becomes more competitive. More than that, such positive changes are bound to come full circle back to us one way or the other. So, to put it simply, improving the conditions one hospital or patient at a time could have a positive impact on the efficiency of the global health system, meaning we're doing ourselves a favor in the long-term.

So, what do you think? Is this a cause worth fighting for? If so, we'd love to hear how you're going to celebrate National Health Day.

References:

1. https://pubs.acs.org/doi/10.1021/acs.estlett.8b00360
2. https://www.cdc.gov/vhf/ebola/index.html
3. https://www.cdc.gov/zika/
4. https://www.mentalhealth.gov/what-to-look-for/eating-disorders/anorexia
5. https://www.who.int/campaigns/world-health-day/world-health-day-2019/key-messages
6. https://www.who.int/westernpacific/news/events/world-health-day
7. https://www.who.int/emergencies/zika-virus/timeline/en/

Introduction to the Healthy Gut 0

My name is Lauren, and I work with Mother Earth Products. I have Irritable Bowel Syndrome (IBS), multiple food sensitivities, food intolerances (gluten and lactose), and arthritis in my knees. I’ve had trouble over the years with inflammation, constipation, and weight retention.

Recently, I started working with a functional nutritionist to help heal my gut, bloating, food reactions, and to get some traction on feeling better, as well as balancing out my hormones. First, she put me on a Gut Friendly Diet, which removes the  most common inflammatory foods from my lifestyle, so the body has a better opportunity to fully heal. I am still doing this diet, and it’s become rare that I am constipated and bloated. But, since it is quite a long list, I’ll give you my personal top 5.

Over the course of the next few months, I’d like to share one new thing each month that I cut out of my diet for gut, brain, and energy health.

Wheat (or more appropriately, gluten):

What is gluten? Celiac.org defines gluten as a protein found in wheat (wheatberries, drum, emmer, semolina, spelt, farina, farro, graham, einkhorn, etc.), barley, and rye. Traces of gluten have also been found in oats. Many people cannot digest foods with gluten, and they all seem to have similar and alarming symptoms: bloating (gas or abdominal pain), diarrhea or constipation, nausea, headaches or migraines, brain fog (this is a big one for a lot of people diagnosed with celiac or gluten intolerance), joint pain, numbness in the limbs, and fatigue. 

Personally, every day, before I went to work or class (this was a over 11 years ago), I’d eat Cheerios. Immediately, after eating them, I’d get a headache that I couldn’t shake. I remember posting about my headaches on Myspace. Our local paper ran an article about being Celiac, and the symptoms were listed. I had all of them, except diarrhea. To this day, if I ingest gluten, I get brain fog and joint pain.

If you have any of these symptoms, you should consult your PCP to give you a reference to a gastroenterologist, and stop eating any gluten you’d normally eat throughout the day. If you don’t feel better in a week, give yourself some time. Studies have shown that it can take up to 3 months for gluten to withdraw from your system completely. For a fascinating article on this, read: “The Boy With a Thorn In His Joints” by Susannah Meadows.

There are many alternative flours to use in baking, bread-making, and other pastries – almond, cassava, coconut, arrowroot, quinoa, chickpea, brown rice, etc. I even saw an apple powder for baking at our local Walmart It’s easy to pull some bread recipes off the Internet to meet your needs. I’m not a professional cook, but since I’ve been on the Anti-Inflammatory Lifestyle, I’ve had to learn to cook more at home. I enjoy it now.

There are easy recipes for nearly everything you want. Zucchini Bread (we carry the zucchini at our shop). Paleo Donuts (we have the sliced strawberries to use as garnish). French Toast Casserole (we have delicious raspberries to add into your batter) or Blueberry Pancakes (we have the blueberries at our shop). Plain Sandwich Bread (it’s all there!). Just because you’re not eating the food with flour, wheat, or gluten in it doesn’t mean you can’t have it in an alternative way.

Want some ideas? I can recommend some social media influencers who dedicate their career to creating and sharing easy, healthy, and gluten free recipes. I can also point you to a lot of Mother Earth Products food that will enable you to cook easily without having to worry about spoilage or quality, and even add in some snacks to take the craving away for those baked goods.

Don’t let this one intimidate you! Many people across the world, internet, and even in journalism espouse the benefits of giving up any type of gluten. The brain fog goes away, the joint pain fades, and your digestion will start to work correctly again.

I’m already looking forward to next month’s article about sharing the second food group I gave up and why. Remember, it’s possible! Take it day by day. Try something new to cook, and think positive.

“Isn’t it funny how day by day nothing changes, but when you look back, everything is different”? – C.S. Lewis

“Let thy food be thy medicine.” - Hippocrates

References:

https://celiac.org/gluten-free-living/what-is-gluten/

https://www.nytimes.com/2013/02/03/magazine/the-boy-with-a-thorn-in-his-joints.html

9 Winter Fruits and Vegetables to Boost Your Immune System 0

It's beginning to look a lot like... winter. The temps are finally down, the cozy blankets are out, and the smell of hot cocoa is everywhere. Even though winter is the season to be jolly, it's also the season to get the sniffles. Luckily, loading up on cold-fighting nutrients is a surefire way to kick any bug.
Before all of you modern-age nose-blowers reach for the medicine cabinet, remember there's a world of winter fruits and vegetables out there waiting to ward off those pesky colds with just a few bites. If you are ready to swap all those pills with actual foods, add these nine winter fruits and vegetables to your MEP shopping cart and enjoy the season the way you should - sniffle-free.

Fruits

1. Citrus Fruits

Not to sound biased, but citrus fruits are winter's superstars. From orange's orange color to lemon's bright yellow, these juicy fruits can turn any gloomy day into a good one. Of course, their color pop is only the beginning.
Oranges, grapefruits, mandarins, limes, and the rest of the clan are rich in antioxidants⁽¹⁾- vitamin C, in particular- preventing you from getting sick during the cold days of winter. Studies also show that vitamin C⁽²⁾ can reduce the duration and severity of cold symptoms in both adults and children. Pouring a glass of real OJ in the morning could be the thing to keep you healthy throughout winter.

2. Pomegranates

While they started popping up on our Insta feeds only recently, pomegranates are one of the world's oldest fruits. This ruby-red fruit has been around since the Greco-Roman times (or perhaps way before that), but their seasonal nature allows us to feast on them mainly during the winter.
From a nutritional point of view, they're packed with antioxidants – buh-bye, common cold! Their benefits don't end there. Pomegranates are rich in dietary fiber,⁽³⁾ which boosts our immunity through specific metabolic pathways. The bottom line? Add these sweet and tart pods to your winter salad (or weekly meal plan), and you won't regret it!

3. Kiwis

Even though its popping color and exotic looks conjure up images of tropical smoothies and sandy beaches, kiwi is winter's "child." The emerald green fruit is in season from October through May⁽⁴⁾, but if you want our opinion, kiwi crops harvested in December and January taste the best. Much like other citrus fruits, kiwis are rich in vitamin C, boosting your immunity and sparing you from getting sick.

Vegetables

4. Cabbage

A close cousin to veggies like cauliflower, the almighty broccoli, and collard greens, cabbage loves cold weather. The winter vegetable is in season during the colder months of the year and hides a wealth of disease-fighting nutrients, like vitamin C⁽⁵⁾, antioxidants,⁽⁶⁾ and fiber. The best part about cabbage is that you can eat it raw as part of a nutritious salad or cooked in the form of hearty stews and crunchy rolls. We recommend you opt for the dehydrated version. It’s easy to add to anything: from stews to salads to casseroles.

5. Brussel Sprouts

Chances are you've heard all about brussel sprouts and how “yucky” they taste. Over the years, the bite-sized green orbs have endured their fair share of bad press, but it's high time we change all that. Between their high content in antioxidants⁽⁷⁾ and their ability to pair with any vegetable and cheese type out there, brussel sprouts are one of the healthiest and most versatile foods to hit your plate during the colder months. Ready to say no to those sniffles in the tastiest way possible?

6. Leeks

Most of your immunity defenses⁽⁸⁾ lie along the mucosal lining of your gut. That means that eating the right foods helps you boost your immunity and bring down those flu germs without you even noticing. Here’s where leeks step in.
The winter vegetable is packed with a variety of gut-friendly nutrients, including inulin,⁽⁹⁾ a potent prebiotic. Once inside your digestive system, the fiber improves your gut health and reduces your risk of coming down with the flu.
Make sure you keep a batch of dehydrated leeks around and add them to your dishes every chance you get. Your morning frittatas and your supper soup got the healthy makeover they needed.

7. Kale

Often dubbed as spinach's better half, kale is a healthy eater's dream come true. The cruciferous vegetable is home to nutrients, some of which are known to prevent the common cold (antioxidants, vitamin C, and fiber). Unlike other leafy greens, kale⁽¹⁰⁾ is high in carotenoids,⁽¹¹⁾ known for their antioxidant potential.
If you're looking for an easy way to get through flu season without getting sick, this winter vegetable is all you need. PS: At 33 calories per cup,⁽¹²⁾ kale is the perfect low-calorie substitute for anyone looking to lose a few pounds before (or after) the holidays.

8. Onions

If you think onions are a year-round veggie, we've got some surprising news for you. Onions come in many variations, but experts suggest the best of them are grown during winter. The pungent bulb is high in vitamin C and anthocyanin⁽¹³⁾ - potent antioxidants that help you keep the flu at bay.
Friendly tip: If you think chopping up an onion isn't worth it (after all, the bulb is known for turning on the waterworks), stock your pantry with this dehydrated version, which is just as nutritious and tasty as the real deal. It’s already chopped. No prep work. Who's laughing crying now?

9. Carrots

This winter vegetable is a nutritional powerhouse. Harvested from October through January, carrots⁽¹⁴⁾ are an excellent source of antioxidants: vitamin C, lutein, beta-carotene, and cyanidins. Beta-carotene converts into vitamin A,⁽¹⁵⁾ a nutrient linked to a strong immune system.
Thanks to their slightly sweet taste, carrots are a great addition to both savory and sweet dishes. You can add it to smoothies along with other fruits and veggies. To avoid all the prep work, stock up on dehydrated carrots and get your antioxidant!
So, which of these winter fruits and vegetables will you eat to prevent colds and the flu? Let's hear your thoughts in the comments below!

 
References:

1. https://www.sciencedirect.com/science/article/pii/S0308814615014156
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5949172/
3. https://www.ncbi.nlm.nih.gov/pubmed/12088522
4. https://www.cde.ca.gov/ls/nu/fd/kiwi.asp
5. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2
6. https://www.ncbi.nlm.nih.gov/pubmed/24377584
7. https://www.ncbi.nlm.nih.gov/pubmed/7728983
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716454/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/
10. https://www.ncbi.nlm.nih.gov/pubmed/12926877
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/
12. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3192732/
15. https://www.ncbi.nlm.nih.gov/pubmed/11375434