Is there a treat more festive than a candy cane?

With its jolly red and white swirls, these sweet, minty-cool candies are ubiquitous throughout the holiday season.

Striped and sugary, they range from tiny morsels to oversize novelties — and beyond the traditional mint flavor, candy canes now come in tastes like eggnog, strawberry, and even pumpkin spice.

But have you ever stopped to wonder about the nutritional value of a candy cane?

Candy Cane Ingredients

Here’s the truth, which may or may not surprise you: Candy canes don’t really offer much in terms of nutrition.

“They are primarily made of refined carbs and sugars, including fructose,” says Brocha Soloff, BS, RD, CDN, founder of iHeart Health.

The ingredients list on a typical candy cane is usually short and sweet, emphasis on sweet: sugar, corn syrup, natural flavor, and added colors like Red 40, Yellow 5, Blue 1.

Some brands do list real peppermint among the ingredients: FSG canes list sugar, glucose syrup, water, citric acid, peppermint oil, titanium dioxide (for color), and artificial colors (Red 40, Red 3, Yellow 5, Blue 1).

Candy Cane Nutritional Value

The nutritional value of a candy cane depends on the size.

A mini candy cane weighs about 4 grams. A regular-size one weighs about 28 grams.

(Exact nutritional value will vary by brand, due to weight differences.)

One example of a regular candy cane contains 50 calories, 14g carbs, and 11g sugars. However, we’ve seen serving sizes that are just half of a candy cane.

If you compare candy canes to other seasonal treats, they do tend to be less calorically dense, says Soloff.

Candy that’s mostly sugar will have fewer calories than sweets like chocolate, which also contains fat and small amounts of protein.

For example, a serving of chocolate kisses has 140 calories, including eight grams of fat, two grams of protein, and 16 grams of carbs.

“That being said, carbs matter, too, and while candy has less calories than chocolate, it is high in carbs and sugar,” says Soloff.

Without the protein and fat to provide satiety and mouthfeel, a candy cane or other sugar-based sweet “can be less satisfying than chocolate and easier to overconsume,” she says.

On the plus side, the strong, breath-freshening flavor of traditional candy canes might make it harder to “overdo” it on them, adds Soloff.

Theoretically, she says, studies suggest that mint might be associated with some health benefits like calming indigestion, nausea, and other digestive issues, so a candy cane may sound even more appealing to you after a big holiday feast.

“That being said, I would recommend other sources of peppermint rather than candy,” she says.

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Today, aloe vera is primarily known to treat sunburn, but did you know that the gel inside of the aloe vera plant can be used for different health ailments? Aloe vera gel can be used directly from the plant, it can be consumed in the form of a juice, or it can be applied topically to the skin.

What Is Aloe Vera?

Aloe vera, most commonly known as Aloe barbadensis is a succulent native to tropical regions, and has been used as a medicinal plant for centuries. It thrives in a dry climate and has become a popular household plant because of its low maintenance and care.
Aloe vera gel is the clear, thick, gooey substance that can be harvested from the aloe plant when the leaves are cut. The gel can then be used topically over burns or as a moisturizer. It can also be blended into smoothies or mixed into juices or elixirs for digestion and other internal health benefits.

Nutritional Value Of Aloe Vera

Aloe vera is a very potent, medicinal plant. It has a whole array of uses for health and wellness and it’s all because of its extensive nutritional profile.

Vitamins and Minerals

Vitamin C is essential for processes such as the formation of iron, immune system support, and maintenance of bones and teeth. Aloe vera contains a good amount of vitamin C (9.1 g for every 1 cup of aloe vera juice).
Aloe vera also contains essential vitamins like vitamin A (beta carotene), vitamin E, vitamin B12, folic acid (vitamin B) and choline. The plant also contains minerals, calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium, and zinc.

Enzymes

The plant is considered to be unique as it contains a number of beneficial enzymes that help break down sugars and fats. These enzymes, among others, include aliiase, amylase and lipase, which are vital enzymes in the digestion of starches and fats.

Fatty acids

Aloe vera gel contains fatty acids from the steroid group – cholesterol, campesterol, β-sitosterol and lupeol. These fatty acids are responsible for the anti-inflammatory, antiseptic and analgesic properties of this supplement. Aloe vera gel is a very therapeutic plant with an array of unique properties that can alleviate, treat and even cure many health issues and ailments. Given below are a few more benefits that the plant provides us with –

Benefits of Aloe Vera

Aloe vera is extremely hydrating and contains important vitamins and minerals, enzymes and fatty acids for optimal body function. Here are important benefits of using aloe vera:

1. Treating Constipation

Constipation is not only uncomfortable, but it can have adverse effects on intestinal and digestive health. Aloe vera gel can be used as a natural laxative and help move bulk along the digestive tract.
The latex or the part of the plant in between the skin and gel contains anthraquinones, which is a compound that is responsible for the laxative effect. If you are taking aloe vera gel for constipation, be sure to start with a small amount (8 oz or around 200ml juice) in order to allow your system to get used to the laxative effects.

2. Staying Hydrated

Hydration is very important for overall health. Aloe vera juice is a great alternative to sugary drinks and fruit juices that can negatively affect your health. Aloe vera juice is low in sugar and calories and can thus be consumed directly or mixed with other juices and smoothies.

3. Blood Sugar Regulation

Aloe vera has been proven to have “some” beneficial effects in improving conditions such as prediabetes and diabetes type 2. A study has shown that when subjects ingested aloe vera in liquid and powder form, it helped improve the regulation of blood sugar levels.

4. Prevents Stomach Ulcers

One of the biggest therapeutic benefits of aloe vera is through the treatment of digestive ailments. Stomach ulcers are painful sores in the stomach lining. They are usually easily healed, but can become severe if left untreated. Aloe vera gel is an anti-inflammatory substance which means it’s especially beneficial in treating internal lesions such as ulcers. It has been proven that aloe vera gel, if consumed on a regular basis, helps to heal the lining of the stomach and to reduce stomach ulcers.

5. Reduces Dental Plaque

Preventing plaque build up is key to preventing cavities and dental issues like gingivitis and abscessed teeth.Streptococcus mutans and Candidas albicans are the main cause of plaque in the mouth. The antibacterial compounds in aloe vera target these two strains of bacteria and yeast. In a study, Aloe vera juice was been compared to a standard ingredient in medical grade mouthwash, chlorhexidine. In fact, aloe juice was proven to be just as effective as mouthwash in reducing plaque.

6. Improves Skin Health

Aloe vera gel is a water-based moisturizer that can have many positive effects on the skin. Collagen is an important protein that provides structure and elasticity to the skin. A study showed that when applied topically, aloe vera gel can actually increase collagen production of the skin. Aloe vera has also been known to improve skin conditions such as erythema (redness of the skin), and has some evidence of improving psoriasis.

7. Helps Treat Canker Sores

Canker sore or mouth ulcers are small, often painful bumps that can form under your lip or at the base of the gums. The antibacterial effect of aloe vera can effectively reduce the size of mouth ulcers. A study showed that aloe vera was proven to be a better treatment than over-the-counter corticosteroids.

8. Relieves Acid Reflux

Acid reflux can arise when stomach acid flows back up the esophagus. Acid reflux symptoms include a burning sensation in the chest, bloating, nausea and cough. Aloe vera juice is known to have a soothing effect for those with acid reflux symptoms.
Moreover, the bad bacteria in the gut (H. pylori, candida and SIBO) can produce gas that can cause bloating and discomfort in the abdomen. This bad bacteria also can also cause the opening of the esophagus to weaken and acid to rise. The antibacterial properties of aloe vera kills the bacteria associated with acid reflux and improves digestion so the system can come back into balance.

Forms of Aloe Vera

The aloe vera leaf comprises three parts: the skin, the latex and the gel. The latex is a thin layer of yellow gel between the skin and gel of the aloe leaf. The latex contains the compounds that are responsible for laxative effects. Aloe Vera is harvested from the inner fillet of an aloe vera plant. Many people harvest their own aloe vera and use the gel, mix into water, juice it or blend into smoothies. The skin is completely edible and many people include it in salads or as a vegetable to dip into hummus. The gel is edible as well and contains the most therapeutic benefits. When filleting the aloe gel, you want to avoid the latex as consuming too much of it can cause serious side effects.
Here are some different forms you can consume aloe vera in:

1. Juice

Aloe vera juice is sold in most health food stores. Be sure to choose juice that is all natural and organic and does not contain sugar or other preservatives.

2. Softgels

Aloe vera softgels are also available at most health food stores. This is a good option if you are a busy individual and want something easy and on the go. Be sure to choose a natural, organic brand.

3. Gel

Aloe vera gel for consumption, is sold in store in the form of aloe vera leaves. You can buy them in most natural grocery stores. Simply cut the leaf, split open and scoop out the gel filet, avoiding the latex part.

Side Effects of Aloe Vera

Even though aloe vera is considered safe enough for consumption, it’s not 100% safe for these reasons:

• Long term consumption of the latex of aloe vera has been known to cause effects such as gastrointestinal discomfort, kidney issues, muscle weakness and arrhythmia.
• Consuming aloe vera gel containing latex while pregnant is not safe and if consumed over a long period, can be fatal.
• Those with IBS, or other digestive disorders should exercise caution when consuming aloe vera gel with latex as it could worsen the condition.
• The aloe vera gel itself may not be safe for those taking certain prescription medication and may cause interactions.
• Do not eat aloe vera topical gel as it contains other substances that can be toxic.
• In general, aloe vera gel, without latex is safe to eat. If you are unsure whether or not you can consume aloe vera gel, consult your doctor.

Aloe Vera and Weight Loss

An unhealthy gut is not helpful for those who want to lose weight. Aloe vera can be used as a digestive aid to assist in healthy digestion, metabolism, and excretion. The laxative properties of aloe vera ensures thorough digestion and reduces water retention. Aloe vera can help with both metabolic processes. The B-vitamins and enzymes in aloe vera make it excellent at burning fat. When actively losing weight, your body naturally goes into detox mode. Aloe vera contains a complex carbohydrate called acemannan which helps in the detoxifying process. That, combined with its laxative properties, is a great reason to consume aloe vera juice while detoxing.

Summary

Whether you apply it topically or consume it via juice, softgels or the gel itself, aloe vera has a unique profile of nutritional benefits that can treat various health issues. Aloe vera contains enzymes and fatty acids that help with the metabolic and digestive processes in the body. The plant is especially effective for relieving constipation and any digestive upsets.
Aloe vera can also be used to support weight loss through its detoxifying, laxative and metabolic effects. It is considered safe to eat, however, when making your own gel from the aloe leaves, you should be caution to not consume too much of the latex (the part in between the gel and the skin). The skin can be eaten and the gel can be blended into a smoothie, mixed into water or juice or eaten as is.

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If you have been to the market, you probably would have come across an exotic-looking, prickly fruit, which may have poked your curiosity. That’s ‘dragon fruit’ for you! Pink peel, green/yellow scales, and white flesh studded with tiny black seeds is mostly how people describe dragon fruit. While it tastes amazing, its appearance is far more dramatic than the flavor which is because of the mythical creature-inspired name.
According to health experts, it is not just an exotic fruit that looks amazing, but it is a tasty and healthy fruit that arouses the taste buds and has many health benefits as well. Today, you will see different varieties of dragon fruit in the market – some with red skin and red flesh, yellow skin with white flesh, among others. Apart from different looks, different varieties of dragon fruit have subtle variations of taste also.

If you have never tasted a dragon fruit, you must, not because everyone is doing so, but to reap its health benefits. With that in mind, we have created this post to help you understand the benefits of dragon fruit and what nutritional value it provides to you and your loved ones.

Nutritional Value of Dragon Fruit 

Dragon fruit can weigh anywhere around 150 grams to 600 grams depending on the variety and where it is grown. About 60% of the fruit is edible and boasts a plethora of nutritional benefits. Dragon fruit is high in fiber and antioxidant properties, including certain minerals and vitamins that are beneficial for our health. In this section, we have outlined the nutritional value of the dragon fruit with the help of tables to help you get a clear insight into its health benefits. 

A 100-gram serving of dragon fruit contains:

• Calories – 60
• Protein – 2.0 gram
• Carbohydrates – 9.0 grams
• Fat – 2.0 gram
• Fiber – 1.5 grams

Considering the above table, it can be said that dragon fruit contains all the necessary nutrients required for better health. If you are looking to add a bit of freshness, taste, and nutrition to your diet, dragon fruit is something to go to.

Health Benefits of Dragon Fruit 

Because it is full of nutrients and vitamins, and offers disease-fighting antioxidants, consuming dragon fruit regularly can have a positive impact on your health and well-being. According to health experts, eating dragon fruit has plenty of health benefits. Here are some of the possible health benefits you can receive from consuming dragon fruit.

1. Aids weight loss

If you are watching your waistline and trying hard to reduce your calorie intake, adding dragon fruit in your diet can help you achieve fitness goals related to your weight. While there is no superfood that quickly melts off fat and gives you a slimmer-looking appearance, dragon fruit is low in calories, which you can eat as a snack, in-between meals. Dragon fruit will keep you full and make you feel satiated for longer duration, preventing the urge to eat more. When you are satisfied, you will take in fewer calories. This is a beneficial boost to your weight loss efforts.

2. Helps ward off anemia during pregnancy

There is a link between anemia during pregnancy and premature labor, infant mortality, low birth weight, and miscarriages. Women are prone to developing anemia during pregnancy, which is caused due to iron deficiency. In a study published in the Belitung Nursing Journal, it was stated that dragon fruit increased the erythrocyte and hemoglobin level in a pregnant woman on the seventh day of the intervention. Since dragon fruit is rich in iron, researchers believe that raw dragon fruit juice could be an alternative treatment option for anemia during pregnancy. However, you must consult your primary physician before taking dragon fruit if you are pregnant.

3. Prevents inflammation

If you are suffering from chronic pain from conditions like arthritis, doctors suggest that you should eat dragon fruit. Dragon fruit has anti-inflammatory properties that can relieve you from severe pain in the joints and muscles. People with rheumatoid arthritis are advised by the doctors to include dragon fruit in their daily diet. The anti-inflammatory properties of the fruit might provide relief from tenderness and inflammation. According to health experts, dragon fruit can function as a natural painkiller for chronic pain symptoms. Even if it doesn’t eliminate your suffering completely, it might reduce the severity of the inflammation, allowing you to enjoy a better quality of life.

4. Improves skin health

Dragon fruit could do miracles for your skin that your skincare products cannot. Dragon fruit has vitamin C in abundance that is extremely important for skin health. Eating dragon fruit might help reduce acne, treat dry skin, reduce fine line and wrinkles, and eliminate age spots. The antioxidant properties of dragon fruit can help flush out dirt from your skin and clean out pores, allowing your skin to breathe and glow. The best part, the vitamins and minerals in dragon fruit can help repair the damaged skin cells, which could result in a more youthful appearance.

5. Helps in lowering blood sugar levels

Doctors advise people with type-2 diabetes to include dragon fruit in their diet as it can help them normalize their blood sugar levels, allowing them to stay fuller for longer and lose weight. Diabetes can take a toll on your lifestyle and if not maintained, could prove to be severe. You must keep your blood sugar levels in check and eat healthy foods to keep them normalized. One of the symptoms of type-2 diabetes is feeling hungry, even after eating. As discussed earlier, eating dragon fruit can help you feel full while helping you manage your sugar levels.

6. Boasts cancer-prevention properties

Dragon fruit is a rich source of vitamin C, which acts as a great antioxidant. The immune-boosting ability of vitamin C can help prevent cancer. Lycopene, an antioxidant found in dragon fruit help reduce cancer-causing free radicals in the body. According to some studies, dragon fruit extract may play a vital role in the treatment and prevention of breast cancer. However, more research and studies have to be conducted for determining the role of dragon fruit extract in treating cancer. Overall, eating it can help keep your immune system strong that may ward off many diseases.

7. Aids digestion

One of the biggest health benefits of dragon fruit is that it can promote your gut health, followed by healthy digestion. Dragon fruit is high in fiber content that helps in stimulating proper and healthy digestion. Per hundred gram of dragon fruit contains about 2.5 grams of fiber, which is 11% of the daily value (DV). Including dragon fruit in your diet will take care of your required daily fiber intake and will contribute to bowel regularity. With that said, it can treat and prevent constipation and other digestive health conditions.

8. Supports your immune system

Dragon fruit is known for its anti-inflammatory and antioxidant properties that can protect your immune system from a variety of illnesses, which can include infections, flu, and common cold as well. Dragon fruit contains vitamin C in abundance that gives the immune system a boost, enhancing its ability to defend your body against foreign invaders like bacteria and germs, and free radicals. Free radicals can cause cell damage if not removed and eating dragon fruit can help remove free radicals from the body.

9. Helps improve cardiovascular health

One of the biggest reasons why dragon fruit is popular among people is that it helps in improving cardiovascular health in people. This means that eating dragon fruit can possibly reduce the risks of stroke and heart attack. The seeds of the fruit provide the body with necessary omega-3 and omega-6 fatty acids, which are essential for cardiovascular health. It keeps the arteries clean, allowing the blood to flow to and from the heart properly.

Best Ways to Consume Dragon Fruit 

As with any other fruit, dragon fruit is best eaten raw. However, if you want to add some tang to it, you can prepare dragon fruit in many ways. In this section, we will tell you how to make the fresh and healthy –

Dragon Fruit Smoothie

It is a delicious, mint-flavored smoothie that you and your loved ones would definitely love.

Ingredients:

• Dragon fruit – 1 complete
• Mint leaves – 15 leaves
• Yoghurt – 1 cup

Method:

• Slice dragon fruit into small pieces or take a spoon and take out scoops of the flesh (ensure that you only take the creamy white part)
• Take mint leaves and chop them into small pieces
• Now, in a blender, add yoghurt.
• Blend until no lumps are formed
• Pour the mix in the glass and serve with ice and fresh mint leaves

Dragon fruit Salad

Ingredients:

• 1 Dragon fruit, peeled and cut in cubes
• 1 cup fresh fruit (pomegranate, apple, kiwi, grapes, watermelon)
• 1 cup lettuce leaves torn
• Dressing –
• 1 tbsp honey
• 1 tbsp lemon juice
• 1 tbsp chopped mint leaves
• Salt and pepper to taste

Method:

• Mix all ingredients for the dressing and keep aside.
• In a bowl, combine dragon fruit, other fruits and lettuce. Drizzle the dressing on top and serve.

Summary

Dragon fruit is ‘one of a kind’ exotic fruit that has many health benefits. From treating cancer to improving cardiovascular health, boosting immunity, aiding digestion, and more, dragon fruit is a superfood that can improve your overall health and well-being. The best part, you can eat dragon fruit any way you want – raw, smoothies, salad dressing, or in any other way you prefer.

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