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If you're watching your calorie intake, some fruit choices may be better than others. "Some fruits are similar to breads, pastas, and other high-carbohydrate foods, so you want to be smart about choosing fruits that are lower in sugar," says Iva Young, author of Healthy Mom (Yorkshire, 2010). Here are Young's top five low-sugar fruit picks:

Raspberries

Raspberries are an excellent source of fiber, offering 30 percent of the recommended daily value in a single serving, says Young. They also provide a rich dose of vitamin C (50 percent DV), and rank near the top of all fruits for antioxidant content. Try our seasonal Raspberry, Apple, and Frisee Salad, pictured above.

Blackberries

Blackberries also contain terrific amounts of vitamin C and other antioxidants, as well as abundant fiber, vitamin K, folic acid, and omega-3 and omega-6 fatty acids, says Young. A unique way to get blackberries (other than straight out of the carton): Pan-Seared Tilapia with Blackberry Sauce.

Kiwifruit

Kiwi, along with fiber, contains lots of vitamin C and vitamin K, plus -- surprise -- just slightly less potassium than a banana. "Potassium is one of those nutrients that’s absolutely essential for heart health, yet many people don’t get nearly enough," says Young. One healthy and delicious combo: Kiwi and Carambola Tart (if you can't find carambola, aka star fruit, use pineapple).

Strawberries

Strawberries are a dieter's best friend: low in calories, high in fiber. (Seeing a berry theme here? That's right: All berries are loaded with fiber and nutrients, making them one of the best possible fruit picks. Just be sure to choose organic strawberries; berries appear prominently on the "Dirty Dozen" list of highest pesticide residues.) "Strawberries are also an excellent source of vitamin C and flavonoids, promoting lots of antioxidant activity in the body," says Young. Here's a seasonal favorite for adults and kids alike: Easy Strawberry Tart with Oat-Cinnamon Crust.

Oranges

Oranges are an excellent source of vitamin A and the highest amount of vitamin C for any citrus; they also provide powerful antioxidants and, of course, fiber (when you eat the pulp), says Young. Interestingly, "the white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer," says Young. One of our favorite ways to include pith in cooking: this sophisticated but easy recipe for Olive Oil Cake with Citrus Compote.

Labels: Arctium lappa fruit extract, healthy eating, healthy snacks, low sugar

Background Subclinical, chronic tissue inflammation involving the generation of cytokines (e.g., interleukin-6 and tumor necrosis factor-alpha) might contribute to the cutaneous aging process.

Aims This study aims to screen for an active ingredient with anti-inflammatory (i.e., reduction of interleukin-6 and tumor necrosis factor-alpha) and matrix-stimulating efficacy which improves the clinical signs of skin aging in vivo.

Results In vitro studies on human dermal fibroblasts and monocyte-derived dendritic cells supplemented with pure Arctiin showed relative to untreated control cells a stimulation of collagen synthesis and a decrease in interleukin-6 and tumor necrosis factor-alpha concentration, respectively. In addition, topical in vivo application of an A. lappa fruit extract–containing formulation for 12 weeks significantly stimulated procollagen synthesis and increased hyaluronan synthase-2 expression as well as hyaluronan levels compared to vehicle-treated control areas. Similarly, after a 4-week treatment with an A. lappa fruit extract–containing formulation, wrinkle volume in the crow's feet area was significantly reduced as compared to treatment with the vehicle.

Conclusions Our data show that topical treatment with a natural A. lappa fruit extract significantly improves the metabolism of the dermal extracellular matrix and leads to a visible wrinkle reduction in vivo. In conclusion, A. lappa fruit extract represents a targeted means to regenerate dermal structures and, thus, offers an effective treatment option for mature skin.

SOURCE

Labels: anti-aging, Arctium lappa fruit extract, burdock fruit, natural products, study