Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.

August 20, 2026

“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore @HarvardHealth #nutrition

Harvard Health

@HarvardHealth

25m

“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore, registered dietitian at Beth Israel Deaconess Medical Center. Try these three meals today. — #HarvardHealth #Diet #Nutrition

Meatless Mondays, meet summer’s bounty: a wide variety of colorful, fresh summer vegetables now available in grocery stores, backyard gardens, and farmer’s markets. We’re talking sunshiny golden corn on the cob, deep purple eggplant, red beets, peppers of all hues, not to mention tomatoes, zucchini, green beans, cucumbers, and more. With a bit of simple prep, they’re ready to take center stage on your plate, reinforcing the joy of summer.

“Vegetables in our diet provide many benefits. And when you create a meal centered around them, you’re taking steps to improve and maximize your health,” says Liz Moore, the author of a heart-healthy cookbook and a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.

Centering healthy vegetables on your plate

Making vegetables the stars of a meal is part of the “veg-centric” movement, which teaches people how to elevate even average vegetables to creative entrées and side dishes. The trend gives vegetables bold flavors by grilling, layering, caramelizing, or roasting them — steps you can take with a backyard grill or stovetop skillet.

Summer veggie meals have lots of important health perks. “Vegetables such as eggplant and beets of all colors are rich in fiber, Moore says. “Eating a high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to maintain stable blood sugar levels. For those trying to lose weight, vegetables are low in calories and provide volume, which helps keep you full.”

Summer vegetables also have a wide variety of essential vitamins, minerals, and phytochemicals (beneficial plant chemicals) like flavonoids. “For example, carotenoids in cooked tomatoes are rich in lycopene, which is associated with inhibiting cancer growth and boosting the immune system. And beets are a good source of folate and potassium,” Moore says.

Three easy summer vegetable meals

Wondering what to do with the colorful harvest available to you? Moore suggests keeping it simple by making a meal of vegetables paired with whole grains or legumes (beans or lentils). Here are three meals that fill the bill.

Grilled eggplant steak with cucumber, tomato, onion, chickpea, and feta salad

Slice an eggplant (from root to stem) into three-inch thick “steaks.” On each side, drizzle olive oil and a little black pepper. Grill on both sides until tender.
Dice two tomatoes, one cucumber, and half a red onion. Add a can of rinsed, drained chickpeas. Toss with a dressing of olive oil, a little red wine vinegar, and oregano to taste.
Serve the salad over the eggplant steak. Top with some diced feta cheese, if you like.

Veggie pita pocket with gazpacho

Put a couple of tomatoes, a cucumber, a green pepper, half a red onion, some bread crusts, and a little olive oil into a blender. Blend until chunky or finer, as you prefer. Add salt, pepper, and cumin to taste, blending for a few more seconds. Chill for 30 minutes.
Open a whole-wheat pita and spread a tablespoon of hummus inside. Add slices of zucchini and carrots, and some arugula, salad greens, or other vegetables that appeal to you.
Serve the pita with half a cup of the gazpacho.

Quinoa-stuffed red peppers

Based on a recipe from BIDMC’s CardioVascular Institute’s Hungry Heart Cookbook by Liz Moore, RD, LDN

Cut peppers in half, remove seeds, and lay them open side up on a dish.
Mix cooked quinoa, diced tomatoes, and corn off the cob (you can grill the corn first and cut off the kernels for a special summer flair). Add low-fat grated cheddar cheese, canned (rinsed) black beans, one egg, and some spices to taste, such as a bit of cumin, chili powder, salt, and pepper.
Use the mixture to stuff the peppers evenly, and then cook them on the grill in a grilling basket for about 30 minutes. You can also cook them in the oven at 350° F on a cookie sheet or in a roasting pan, checking at 30 minutes to see if they are done.

Other ideas include

grilled veggie kebabs with chunks of eggplant, zucchini, cherry tomatoes, and mushrooms. Serve on a bed of lettuce and add a little goat cheese.
whole-wheat pasta with a mix of sautéed vegetables that appeal to you.
salad with green leaf lettuce, raw green beans, cherry tomatoes, Kalamata or black olives, and half a hard-boiled egg. Top with a dressing you enjoy.

Which combinations of summer vegetables you choose can depend on cost, taste preferences, and how much time you want to spend cooking. If you’re in a hurry, go with a salad. If you have more time, try grilling or sautéing vegetables.

Finally, be open to inspiration from the bounty you see at the market. “Focus on getting a variety of colors in the vegetables you choose. The more colors there are on the plate, the more nutrients you’ll be consuming,” Moore says. “And try something new. Explore vegetables you’ve never tried before or new methods of cooking. Think of it as one of summer’s glorious adventures.”

About the Author

Heidi Godman, Executive Editor, Harvard Health Letter

Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio

View all posts by Heidi Godman

August 14, 2026

Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

August 11, 2026

2026 is the Year of the Cabbage @voguebeauty

2026 Is the Year of the Cabbage: Meet the Most Underrated Leafy Green

By Audrey Noble

January 13, 2026

Cabbage often—and unfairly—gets overlooked, with flashier veggies and protein-dense superfoods getting all the attention. But as far as nutritional food options go, the leafy green is pretty hard to beat. A staple in different cuisines (American coleslaw! Middle Eastern malfouf! Chinese suan la bai cai!), cabbage has been a longtime favorite amongst global chefs.

“Much of this stems from its versatility,” Woldy Reyes, chef and author of the cookbook In the Kusina: My Seasonal Filipino Cooking, tells Vogue. “We are seeing a growing trend of chefs utilizing it as a centerpiece, such as cabbage steaks, rather than as a side dish. The culinary appeal has never been stronger.”

“Its popularity stems from its ability to transform,” adds Tatiana Mora, chef of plant-based Michelin star restaurant Mita. “It can be eaten raw, fermented, steamed, roasted, or sautéed, consistently providing flavor, texture, and nutrition. I love it because it is a noble vegetable that grows easily, keeps well, and can be used almost entirely, making it perfect for a conscious and respectful approach to cooking.”

It’s accessible, easy to cook, and delicious. Here are all the reasons cabbage deserves a seat at your table (get it?) in 2026.

What is cabbage?

Cabbage is a leafy green that is part of the brassica plant family (which also includes broccoli, cauliflower, brussels sprouts, and kale), says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. It comes in several varieties, but the most common ones you’ll see are green, red (or purple), and savoy. What makes cabbage different from other leafy greens is its density and durability. “It’s heartier, stores longer, and holds up well to cooking, fermenting, and shredding,” Shapiro says. “Nutritionally, it shares many benefits with other cruciferous vegetables, but it’s often milder in flavor and more versatile across cuisines.”

The Benefits

Besides its versatility, one of the main benefits of cabbage is its many nutrients. Shapiro lists other main benefits of the leafy green:

Supports Gut Health

Shapiro says that, because cabbage contains fiber and other compounds that support digestion, eating this leafy green can benefit the gut bacteria and boost gut health.

Anti-Inflammatory Properties

Cabbage is also rich in antioxidants and phytonutrients that studies have shown can reduce inflammation, she says.

Boosts Heart Health

Along with fiber, cabbage has potassium, which supports healthy cholesterol levels and blood pressure. Cabbage also has vitamin K, which is essential for blood clotting (and bone health). Shapiro points to red cabbage in particular, which she says contains antioxidants called anthocyanins that studies have shown can improve brain and heart health.

Regulates Blood Sugar

Cabbage is low in calories and carbs while being high in fiber, which can help stabilize glucose levels in the body.

Boosts Immune System

Shapiro says that cabbage is rich in sulfur-containing compounds to help strengthen your immune system’s defences—and vitamin C, which studies have shown can provide antioxidant protection and support immune health.

August 8, 2026

Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

August 6, 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.

July 22, 2026

Bananas nature’s perfect snack @ClevelandClinic #therapeutic

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

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.

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

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

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

July 22, 2026

5 Health Benefits of Pears @ClevelandClinic #bloodsugar

Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.

“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Types of pears

Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:

Anjou (green or red).
Asian.
Bartlett.
Bosc.
Comice.
Concorde.
Forelle.
Seckel.
Starkrimson.

Health benefits of pears

Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.

1. A nutritious source of vitamins and minerals

Like most fruit, pears are a source of good nutrition. One medium pear has approximately:

102 calories.
27 grams of carbohydrates.
0 grams of cholesterol.
0.2 grams of fat.
6 grams of fiber.
0.6 grams of protein.
1 milligram of sodium.
17 grams of sugar.

A medium pear also gives you:

8 milligrams of vitamin C (9% daily value or DV).
8 micrograms of vitamin K (7% DV).
0.05 milligrams of vitamin B6 (5% DV).
206 milligrams of potassium (4% DV).

2. Helps manage your blood sugar

Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.

Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.

Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.

Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.

In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.

3. Relieves constipation and improves digestive health

Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.

A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:

Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.

To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.

4. Lowers inflammation

Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.

Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.

Research shows that flavonoids can reduce inflammation and lower the risk of:

Cancer.
Heart disease.
Infections from bacteria, fungi and viruses.
Alzheimer’s disease, dementia and Parkinson’s disease.
Stroke.
Type 2 diabetes and the nerve damage it can cause.

5. Promotes heart health

Pears are an excellent part of a heart-healthy diet. Nutrients in pears that can benefit your heart include:

Anthocyanins, an antioxidant and pigment that gives some pears their red color. According to a review of 44 studies, anthocyanins may protect against coronary artery disease.
Fiber, which may play a role in lowering cholesterol, according to a meta-analysis of 15 clinical trials. High cholesterol may increase your risk of heart disease.
Potassium, known to help reduce high blood pressure — another risk factor for heart disease.

In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.

Are fresh, canned or frozen pears better?

“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”

But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.

“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”

Try making this poached pear dessert, include pears in your stuffing or make some interesting salads with pears.

July 19, 2026

High temperature,infections widespread at this time of year @ClevelandClinic #childtherapy

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.

July 15, 2026