Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic 🌞

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya.
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds.
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful:
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:
Salmon.
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals.
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in:
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system.
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”

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March 9, 2026

5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

March 5, 2026

Dark Chocolate: The Perfect Snack for Stress Relief and Heart Health

cleve chocolate

Multiple cardiac benefits result from frequent consumption of dark chocolates rich in flavanols, including our response to stress.

Recently when talking with my 7-year-old daughter, I asked her what was the best food she could eat for a snack. As the daughter of a cardiologist you may imagine that she would have been taught the enduring virtues of eating fruits and vegetables and how these are the best foods to use as snacks. She told me that my question was easy and replied, “the best snack is chocolate.” I asked her where she learned that and she told me her mother told her so. How can you really argue against that logic?

This question posed to my daughter then led to more investigation during my clinic. I asked many patients informally what were their favorite snacks. Since they were in a cardiologist’s office they would often say some sort of fruit or vegetable and then add they only consume it in a small quantity.

I then would ask, “now what really is your favorite snack?”

I particularly enjoyed the response of a couple in their mid 70s. I have seen both of them both for atrial fibrillation for over 5 years. She said, “my true favorite snack is chocolate.” Then almost immediately after, as if there was a sense of guilt in admitting this, she said, “but chocolate is healthy right? I try to eat dark chocolate.” Her husband laughed at her and said she eats more than dark chocolate. He then replied, “my favorite snack is anything you put in front of me.” In my informal poll of true favorite snacks, chocolate was mentioned in about two thirds of my patients. Most of my patients felt dark chocolate in particular was healthy.

Dark chocolate and other cocoa products have gained a lot of attention worldwide as dietary supplements to improve heath. These products are rich in in flavanols. Flavanols are felt to mediate some of the heart healthy properties of chocolate. Flavanols are also found in many other food sources felt to be heart healthy such as grapes, apples, blackberries, legumes, red wine, and green tea. But of all of these food sources, the relative concentration of flavanols is highest in chocolate. As you may have guessed, dark chocolate contains much higher concentrations of flavanols compared to milk or white chocolate. In some chocolates the production process all but eliminates flavanols.

What Are the Heart and Vascular Benefits of Eating Dark Chocolate?

Lower Blood Pressure. Consumption of cocoa increases nitric oxide, studies show. For a good review of benefits, see Cocoa and Cardiovascular Health. Nitric oxide is a naturally occurring chemical in our bodies. Nitric oxide acts on small receptors in our blood vessels and prompts the vessels to dilate. This process lowers blood pressure. High blood pressure as discussed in many of my prior columns is associated with many types of heart disease including heart failure, atrial fibrillation, and atherosclerosis. High blood pressure is also associated with cognitive decline, dementia, and stroke.

Coronary Artery Health and Stability. As our arteries become diseased from atherosclerosis, plaques grow and over time begin to impair blood flow. If the surface of these plaques becomes disrupted or inflamed the plaques may ulcerate. The body responds to the ulceration by forming a clot in an effort to heal the wound. This process can lead to a heart attack. Cocoa may help stabilize plaques and minimize their risk of rupture by reducing smooth muscle cell proliferation (a process that causes plaques to grow), platelet adhesion (a process that results in clot formation in the artery), and preventing leukocyte adhesion and migration (processes that causes these plaques to become inflamed and unstable).

Lower Cholesterol. People with elevated total cholesterol with increased levels of low-density lipoprotein (LDL) cholesterol have a higher risk of cardiac disease, in particular coronary atherosclerosis and heart attacks. Flavanols reduce cholesterol absorption in our gastrointestinal track and also the synthesis of LDL cholesterol, research shows. They may also help raise high-density lipoprotein (HDL) cholesterol, the part of our cholesterol that is felt to be protective of heart disease, a clinical trial reported. Lower LDL and higher HDL levels after cocoa consumption were seen in people with both normal cholesterol levels to begin with and those with elevated levels that needed treatment. Multiple medications reduce LDL cholesterol, but very few things and essentially no medications raise HDL cholesterol consistently.

Dark Chocolate Changes Our Body’s Response to Stress

My wife often says, “I eat chocolate when I am stressed.” As I mentioned in a prior column, stress and our response to it can be a very potent risks of heart disease. In this regard, what if chocolate can improve how we respond to stress?

This brings me to the newest study regarding dark chocolate that I found very interesting. When we are stressed our body signals out chemicals that raise our blood pressure and help us fight the stressor. These chemicals or hormones are stored in the brain (pituitary gland), the adrenal glands, and other parts of the nervous system. A rececent study looked at how the body responded to stress by measuring these chemicals (cortisol, epinephrine, adrenocorticotropic hormone [ACTH], and norepinephrine) in 31 men consuming dark chocolate (“Noir 72 percent”; Chocolat Frey AG, Buchs/Aargau, Switzerland) versus 34 men that received a placebo chocolate that did not contain flavanols. The men then underwent a significant stress.

The stress was a 5-minute mock job interview and then a 5-minute mental arithmetic task in front of an audience. It is probably easy for most of us to imagine feeling very stressed if we had to try to solve a complex math problem in our head in 5 minutes while others watched, or we had to receive an intense job interview.

What these researchers found about the effect of chocolate was significant. Those men consuming dark chocolate had lower levels of cortisol and epinephrine after the stress. Although their brain response to stress was similar (ACTH levels were identical in both groups) the body’s response to the brain signals of stress was blunted. In particular, the response of the adrenal gland, which produces cortisol, was much less. Less released cortisol and epinephrine with stress is important as these are strong stimulants of the heart and blood vessels. With repetitive stress over time, both the heart and blood pressure have be negatively effected. Finally, since the body response was less significant, men consuming dark chocolate reported having less feelings of stress during the process.

My daughter was right, dark chocolate or chocolate rich in flavanols is a healthy food choice. The benefits of dark chocolate need to be carefully considered with the calories consumed, but in general there are multiple heart-related advantages with frequent consumption. In addition, as my wife mentioned to me, dark chocolate also may help you deal with stress, not only how you perceive it mentally, but also how your body responds to it.

https://www.everydayhealth.com/columns/jared-bunch-rhythm-of-life/dark-chocolate-for-stress-relief-and-heart-health/?xid=tw_everydayhealth_sf

March 2, 2026

Berry Smoothie Bowl 🤪 @ClevelandClinic. creamy, crunchy

March 1, 2026

Does honey work to soothe a sore throat and cough? Yes, says family medicine physician Elizabeth Rainbolt, MD.@ClevelandClinic 🍯

Honey for Your Sore Throat and Cough

The natural at-home remedy can soothe irritation and decrease inflammation

It feels faint at first — there’s a little tickle or scratch at the back of your throat.

Then, it hurts or even burns when you swallow.

Ugh, you’ve got a sore throat, and a cough isn’t far behind.

You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?

Yes, says family medicine physician Elizabeth Rainbolt, MD.

Dr. Rainbolt explains how honey works and when and how to use it.

Honey for a sore throat

It’s common to get a sore throat every now and then. You may have a sore throat due to the following:

Bacterial or viral infections, like strep throat and sinus infections.
Allergies.
Tonsillitis.
Gastroesophageal reflux disease (GERD).
Irritants like smoking or spicy foods.

In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.

Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.

“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”

Is it safe for children?

Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.

“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”

How to use for a sore throat

Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.

You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.

“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.

So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.

And part of that reasoning is that honey does contain sugar.

“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”

And can you use both honey and traditional cold medicine?

Yes, says Dr. Rainbolt.

“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.

Is honey safe to use?

Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.

Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.

So, can you just buy any honey you see on the grocery store shelf?

Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.

Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.

“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”

The next time your throat starts to tickle, reach for honey and see if it helps.

“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”

February 28, 2026

7 Reasons Why Cottage Cheese Is Good for You @ClevelandClinic

This dairy product can help you lose weight, manage blood sugar and strengthen bones

Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.

It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.

“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”

As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.

Thinking about giving cottage cheese a go? Zumpano explains what you need to know.

Is cottage cheese healthy?

Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.

Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.

“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.

Health benefits of cottage cheese

Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:

Provides good nutrition

A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:

Calories: 84.
Fat: 2.3 grams.
Protein: 11 grams.
Total sugars: 4.1 grams.
Calcium: 103 milligrams (8% of your daily value or DV).
Phosphorus: 148 milligrams (12% of DV).
Potassium: 120 milligrams (3% of DV).
Selenium: 14.6 micrograms (27% of DV).
Sodium: 321 milligrams (14% of DV).

Source: U.S. Department of Agriculture

Aids in weight loss

Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:

High in protein: Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium: Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.

Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”

Provides essential amino acids

Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.

Amino acids help your body work smoothly. They affect your:

Appetite.
Energy production.
Immune system.
Mood.
Muscle growth.
Sleep.

“Eating cottage cheese as part of a balanced diet is an easy way to ensure your body gets everything it needs,” says Zumpano.

Supports bone health

Cottage cheese has three nutrients that help promote healthy bones:

Calcium helps prevent osteoporosis that can lead to bone fractures.
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.

“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”

Helps you control blood sugar levels

Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.

“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”

Contributes to a balanced gut

Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.

“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”

Promotes muscle development

The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.

“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.

Reduces your risk of some cancers

Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”

Experts believe getting more calcium may offer protection from:

Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.

Tips for adding cottage cheese to your diet

The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.

When you incorporate cottage cheese into your diet, remember to:

Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.

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February 26, 2026

Berry Smoothie Bowl 🤪 @ClevelandClinic. creamy, crunchy

Recipe: Berry Smoothie Bowl

A creamy smoothie with crunchy toppings — in a bowl!

Ingredients

Smoothie base

1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional

Toppings

1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds

Directions

Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.

Ingredient health benefits

Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!

Nutrition information (per serving)

Makes 4 servings
Serving = 3/4 cup

Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg

February 12, 2026

Take a fresh look at oatmeal – it’s not as simple as you think @American_Heart

American Heart Association

@American_Heart
·
14h

Oats and oatmeal have powers you probably didn’t know about — like nutrients to help lower cholesterol and enough fiber to help you feel fuller longer. They just might be quiet heroes of #BetterBreakfastMonth.

(Arx0nt/Moment via Getty Images)

By Michael Merschel, American Heart Association News

Let’s admit it: Oatmeal is a total nerd. It lacks fashion sense – the color they named after it is somewhere on the drab side of beige. It’s often seen with Sesame Street’s Bert, who also loves bottle caps, paper clips and pigeons.

But when it comes to healthy eating, oatmeal and the oats it comes from can definitely hang with the cool kids at the breakfast table.

“It has many, many good qualities,” said Candida Rebello, director of the nutrition and chronic disease research program at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge.

Extensive studies have associated oats and oatmeal with plenty of heart-healthy benefits, such as lowering cholesterol (both total and “bad” LDL cholesterol) and helping with weight control.

Oatmeal has a host of vitamins and minerals. Two examples: According to the U.S. Department of Agriculture, a one-cup serving of cooked oatmeal has about 1.8 milligrams of vitamin B1, or thiamin. That’s close to 15% of what an adult needs each day. It also has 1.36 mg of manganese, which is 59% of the daily recommendation for men and 76% for women. Manganese has roles in immunity, blood clotting and the way cholesterol and blood sugar are metabolized.

But that’s not what makes oats stand out, Rebello said. That same cup of cooked oatmeal has just 166 calories and nearly 4 grams of dietary fiber.

And the type of fiber is where oats start to distinguish themselves. It’s called beta-glucan. Put that in the conversation, and it’s like the scene in a movie where oatmeal takes off its glasses and everyone realizes just how beautiful it is.

Not literally. It’s a soluble fiber, which means it dissolves in hot water, where it thickens. “When you eat oatmeal, the kind of sliminess that you see – that comes from this viscosity that beta-glucan generates,” Rebello said.

That helps you feel full longer, she said. And it helps undigested food travel farther down your digestive tract, where it feeds the friendly bacteria living there.

Beta-glucan is abundant in oats and barley and has been shown “quite unequivocally” to help maintain healthy cholesterol levels, Rebello said.

Oats also are rich phytonutrients – plant-derived substances that may boost health. One class of such phytonutrients is avenanthramides, which are found only in oats. Avenanthramides may have antioxidant and anti-inflammatory effects, although Rebello said their possible benefits are not as well-researched as those for beta-glucans.

Oats have been linked to heart-health benefits since the 1960s and come in many forms. The differences involve levels of processing.

Oats grow in an inedible casing called a hull. Inside the hull is a seedlike groat. That groat is encased in bran. “In other whole grains, like in wheat, you can remove that bran layer,” Rebello said. “But in oats, this groat is very soft, so that bran layer cannot really be removed.”

That means oats are almost always a whole-grain food, and those are a key part of a healthy eating pattern.

If oats are labeled “steel cut,” it simply means they were processed with a steel cutter, Rebello said. Rolled oats are steamed first, then pressed with a roller. “If the roller crushes it into thinner flake, then you get quick-cooking oats,” she said. “If it is then rolled into an even thinner flake, you get your instant oats.”

Rebello said that nutritionally, there is little difference between steel cut and rolled oats. Instant oats, however, have a higher glycemic index, meaning they raise your blood sugar faster.

When oats are ground to flour, the coarser portion is extracted and called oat bran. The beta-glucans will be concentrated in the flour rather than the bran, she said.

Oat milk is derived from oats and water, but processing may add ingredients such as sugar, salt, oil and more. Oat milk has some dietary fiber, Rebello said – commonly 2 grams per cup – but the amount of beta-glucan is rather small.

Unfortunately, Rebello ruled out sugar-filled oatmeal cookies as a healthy food (although she’s not averse to having one as a treat now and then).

How, then, to embrace oats? “Just eat regular oatmeal,” she said. Half a cup of rolled oats cooks up quickly and will keep you full a long time.

Oatmeal with your favorite fruit can be a sweet way to start the day. Cook it in low-fat milk for creaminess and add unsalted nuts to bolster its heart-health value. If you’re time-pressed in the morning, try a healthy version of overnight oats, which can be prepared the night before.

It’s important to remember that no single food, even oats, can do it all, Rebello said, noting that if you eat a nutritious breakfast but then load up on sugar and fat the rest of the day, “that’s really not going to help you much.”

But you should go ahead and invite oatmeal into your breakfast club, Rebello said. “I definitely recommend eating oats.”

If you have questions or comments about this American Heart Association News story, please email editor@heart.org.

February 11, 2026

Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic 🌞

February 9, 2026

Bananas nature’s perfect snack @ClevelandClinic #therapeutic

Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.

Are bananas healthy?

“Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”

So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:

105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.

Health benefits of eating bananas

From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:

1. Fiber for improved digestion and disease prevention

With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.

You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.

But fiber also impacts your health in other ways. Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of:

Colorectal cancer.
Heart disease.
High blood pressure.
High cholesterol.
Stroke.
Type 2 diabetes.

2. Vitamin C for better immune health

Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.

Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.

3. Vitamin B6 for improved metabolism and more

Your body needs vitamin B6 for:

Appetite regulation.
Immune system functions.
Metabolic processes.
Nervous system health.
Sleep regulation.

“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.

4. Potassium for organ health and lower blood pressure

The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.

Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:

Heart.
Kidneys.
Muscles.
Nerves.

Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.

Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:

Heart disease.
Kidney failure.
Stroke.

5. Magnesium for improved blood pressure, blood sugar and more

A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.

Magnesium is involved in many processes in your body, including:

Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.

Bananas and resistant starch

Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.

“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.

A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.

Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.