Nutrition Corner

14 Best Foods for Hair Growth, According to Dietitians: Certain nutrients help with hair growth.

9 Health Benefits of Citrus Fruits: Citrus fruits deliver more than a dose of vitamin C.

Recipe for The Day

Grilled skirt steak with chimichurri recipe: The chimichurri’s fresh herbs, garlic and citrus flavors cut through the steak’s richness. A key step: Let the steak come to room temperature before you cook it, which will help it cook evenly.

Lifestyle & Fitness Focus

4 types of plums to add to your diet for amazing health benefits

• Greengage Plums: As their name suggests, greengage plums are green-hued. They have an incredible sweet and delicious taste and are packed with vitamin C, fibre, and antioxidants. It's not just great taste that greengage plums offer, but they also come with multiple benefits. Antioxidants protect the body from free radicals, while fibre aids in digestion.

• Cherry Plums: Apart from great taste, the tiny cherry plums also have therapeutic qualities that are used as herbal supplement. Loaded with minerals like magnesium, potassium, and vitamin C, cherry plums are a great addition to your diet. They contain polyphenols, which offer protection against diseases like diabetes and heart disease.

• Mirabelle Plums: Juicy and delicious, the yellow-hued mirabelle plums taste as amazing as they look. Mirabelle plums are a rich source of anthocyanins, powerful antioxidants that protect the body against certain cancers and heart diseases. These plums also contain zeaxanthin, a carotenoid pigment that promotes eye health.

• Elephant Heart Plums: A little tart and a bit sweet, Elephant heart plums have a rich and floral flavour. Packed with vitamins C and K, as well as minerals like copper, potassium, and dietary fibre, they are great for heart health.

Insulin Resistance Diet: 4 Steps to Help Prevent Diabetes

• Limit Carbohydrates: Research published in Diabetes, Metabolic Syndrome and Obesity suggests that monitoring carbohydrate intake, whether by carbohydrate counting or experience-based estimation, remains a key strategy in achieving glycemic control.

• Avoid Sweetened Beverages: All types of sugars are capable of raising blood sugar levels and contributing to insulin resistance, but some sources of sugar and carbs are more detrimental than others. For the first time, the American Diabetes Association’s nutrition recommendations now specifically advise the avoidance of sugar-sweetened beverages. These include soft drinks, fruit drinks, iced tea, and energy and vitamin water drinks containing sucrose, high fructose corn syrup, fruit juice concentrates and other artificial sweeteners.

• Eat More Fiber: Research shows that diets containing more than 50 grams of fiber per day are reported to improve glycemia in people with diabetes. Large prospective cohort studies report that the consumption of whole grains is associated with a reduced incidence of type 2 diabetes, but people should limit the amount of processed whole grain products consumed.

• Eat Healthy Fats: The intake of foods rich in monounsaturated fat and polyunsaturated fat as a component of the Mediterranean diet was reported to improve glycemic control and serum lipids when monounsaturated fatty acids were substituted for carbohydrates and saturated fats. This includes fats from olive oil, avocados, nuts and seeds.

3 Great High Protein Foods to Help Force More Muscle Growth in 2024

• Lean Poultry - Chicken Breast: Chicken breast is a classic and incredibly popular choice among fitness enthusiasts and bodybuilders. It is an excellent source of high-quality protein, low in fat, and packed with essential amino acids. A 3-ounce (85 grams) serving of cooked chicken breast provides around 25 grams of protein, making it an ideal staple for promoting muscle growth and repair.

• Lean Red Meats - Beef: Beef is a classic and well-known source of high-quality protein, making it a staple choice for muscle-building diets. It is rich in essential amino acids, iron, zinc, and vitamin B12, all of which are vital for muscle repair, growth, and overall health.

• Dairy Products - Greek Yogurt: Greek yogurt is a creamy and delicious dairy product that serves as an excellent source of high-quality protein. It contains more protein than regular yogurt due to the straining process, which removes much of the liquid whey. Greek yogurt is also rich in calcium, which is essential for bone health and muscle function.

How to tone arms: 4 mistakes people make when toning their arms

• Focusing too much on bicep curls: Unless you're a bodybuilder and are looking to enhance the definition and size of the arms, there is no real reason to pump out the curls.

• Cheating by swinging: Arm exercises are easy enough to build into a novice workout using free weights, but they're just as easy to cheat a full rep. As you fatigue, you may find you begin to lose some momentum from the shoulder, meaning you swing the final few reps on the curls to complete your set.

• Speeding your reps: Sure, workouts can be painful, and sometimes the last thing we want to do is be in the gym. It's fair enough that you might be desperate to race through reps. Completing quick reps isn't going to give you the strength gains you desire.

• Trying to target a specific area for fat loss: Perhaps the most common insecurity women have about their arms is the back - which can sometimes (savagely) be referred to as 'bingo wings'. But with a desire to reduce 'bingo wings' can often come the mistaken assumption that arm workouts are going to help strip any fat build-up in this area.

Get In The Inbox of 100K+ American Health Readers

Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product.

Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered.

Help Share American Health

Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it!

Send us your feedback at [email protected]. We’re ready to listen.