December 4, 2015
Wonders of Karkade Tea
Karkade or Hibiscus tea is a refreshing drink known as far back as the ancient Egyptian Pharaohs. It is a cool way for you to lower blood pressure and improve the life of your heart. So sit back and imagine that giant peacock feathers are being waved to keep you cool as you read about this wonderful tea.
What is Hibiscus?
Hibiscus herbal tea is made from the flower sepals of the plant hibiscus sabdariffa. There are over two hundred different species of hibiscus, but hibiscus sabdariffa is the one most commonly used to make tea.
Its flowers are large, shaped like a trumpet, have 5 or more petals and may be of various colors, such as white, pink, red, orange, yellow and purple.
Many people will cultivate hibiscus because of the beauty of the plant and are unaware of what more wonders this colorful flower has to offer.
It is native to warm, temperate and tropical regions, so this plant is known all over the world by its many different names: roselle; flor de Jamaica in South America; karkade (sometimes spelt “karkady”) in the Middle East; bissap in West Africa; sorrel in Jamaica and red sorrel in the wider Caribbean where it is drunk during Christmas celebrations; as well as by many other names.
Agua de Jamaica (or Agua de Flor de Jamaica) is commonly made by steeping the hibiscus flower with ginger in boiling water; straining and then adding sugar (and even a bit of rum, sometimes). It is drunk chilled.
While in Panama, they call it saril and it is also mixed with clove, cinnamon and nutmeg. They drink it during the celebrations of the New Year.
Karkade, the Middle Eastern version of this tea is served either hot or chilled with ice. In particular, in Egypt and Sudan, it is common to toast at weddings with a glass of hibiscus tea. In Africa you will hear it called Sahel and this tea will be sold on the street.
Hibiscus Tea Benefits
Worried about your blood pressure? Don’t be. This tea is a great way to lower your blood pressure. Studies have proven that hibiscus tea lowers the systolic reading, the top level of your blood pressure reading.
There seem to be many benefits relating to drinking Hibiscus Tea such as vitamins and minerals, but most notably is it helps lower blood pressure. Some studies indicates that drinking Hot Hibiscus Tea will help elevate low blood pressure and if consumed Cold it may help lower it. But do consult with your doctor if you are unsure!
This tea helps lower your levels of bad cholesterol.
If you wish to benefit from higher quantities of carotenoids and antioxidants such as vitamin C, then we suggest choosing a dried hibiscus flower from this range of colors: red, pink, orange and yellow to make your tea.
The antioxidants are important because they help you fight cell damaging. And as it contains vitamin C, it boosts your immune system.
It may reduce the risk of stroke and heart attack. It is still being studied if drinking hibiscus tea can have a long term effect that can be sustained over time, but at least you should consider that hibiscus tea may be the beginning to an improved life.
As it is an herbal tea, it contains no caffeine. And again, this is always a good way for you to reduce high blood pressure.
This tea is a mild diuretic, helping the kidney function, and may reduce liver disorder.
Sometimes going on a diet may be quite a boring thing, isn’t it? You feel restricted. However, why not view this as a chance to try new flavors?
Hibiscus tea is also one of the weight loss teas. So if you are looking for different ways to lose body fat, go ahead and add it to your list.
It has powerful enzyme inhibitors, which means that by reducing enzyme activity, your body will be unable to break up fats and sugars. If it can’t absorb them, your body will dispose of them, helping you on the way to body fat loss.
And remember that natural enzyme inhibitors tend to be safer than lab-produced ones in some weight loss products.
The reduction of sugar absorption also helps to cleanse your body and riding it of excess fluids and sensation of bloating. This may make it ideal for women in menopause or those of you who are unfortunately more susceptible to weight issues.
It may be used as a great natural way to cool off in the summer. Those Pharaohs had the right idea.
* Blood Pressure
Studies have shown hibiscus tea to be beneficial in lowering blood pressure and may control cholesterol.
A few cups of hibiscus tea a day may reduce blood pressure and offer cardiovascular benefits for people at risk of developing hypertension, says a new study from Tufts University.
Three 240 mL servings a day of tea made with hibiscus were associated with a 7.2 mmHg reduction in systolic blood pressure and a 3.1 mmHg reduction in diastolic blood pressure, compared to 1.3 and 0.5 mmHg in the placebo group, according to findings published in The Journal of Nutrition.
* Weight Loss
Hibiscus tea contains an enzyme inhibitor which blocks the production of amylase. Amylase is an enzyme that breaks down complex sugars and starches.
Drinking a cup of hibiscus tea after meals will reduce the absorption of dietary carbohydrates and will assist in weight loss. And,
* Immune System
Hibiscus tea is rich in vitamin C and makes a wonderful herbal remedy to fight off colds and infections by strengthening the immune system.
* Other benefits of hibiscus tea include preventing bladder infections and constipation if taken regularly.
The tea contains some wonderful antioxidants necessary for physique, like citric acid and ascorbic acid, that aid in protecting system cells.
Hibiscus tea protects the entire body against bacterial attack and also increases defense mechanisms against infections. It’s each antimicrobial and anti-carcinogenic in nature.
Besides lowering high blood pressure and high cholesterol, this healthful hibiscus beverage has several characteristics that make it much more valuable than conventional teas.
hibiscus and hibiscus mint tea are caffeine free
hibiscus tea is also rich in Vitamin C
hibiscus tea has a unique, delicious taste
hibiscus tea has a smooth, pleasant fragrance
hibiscus tea has a distinctive, vibrant, natural color
hibiscus tea is great served hot or cold
hibiscus tea has long been known to act as a natural body refrigerant in North Africa.
Caution
Hibiscus tea got to be strictly avoided by people who have low blood strain, as it’s recognized to lower blood strain.
People who have low estrogen levels should avoid taking hibiscus tea.
People on medication like anti-cancer drugs should avoid taking this tea, as it may adversely affect the treatment.
Method:
Pour 1 cup of boiling water over 4 whole flowers or 2 tablespoons of dried flower petals.
Cover and steep for 10-15 minutes.
Strain.
Add a little honey, lemon juice, or an orange peel to add extra flavor to your hibiscus tea.
Another way to prepare hibiscus tea:
Soak dried hibiscus flowers in water for 2 days (no boiling required).
Strain.
To get the best benefits of hibiscus tea, store flowers in a cool, dry place.
Other uses for the hibiscus flower:
* Edible hibiscus flowers are actually considered a delicacy in some countries.
* The red hibiscus variety is used to make hair protective oils in Southern India.
* Hibiscus Flower and the leaves are very good for female complaints, like menstrual troubles. And, they are also good for the hair care.
The chemicals in hibiscus flower helps in growth of hair. It reduces dandruff and makes the hair black.
* The oil in the flower can be applied to the skin of patients who are suffering from cellulite which makes the skin to glow.
Being a natural emollient which makes the hair soft and promotes hair growth, the hibiscus flowers help darken the hair.
Do you have a garden? Why not try your hand at growing hibiscus? It will make a nice and colorful scenery for you to relax in as you sip your tea.
December 1, 2015
Health Benefits of Ginger
Ginger is a flowering plant that originated from China. It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal. The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger. Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.Traditional medicine systems all over the world have applied it to a wide range of ailments, including calming an upset stomach. Recent studies of ginger have confirmed this effect and much more…It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria.
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis. Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.
November 12, 2015
One hundred and one usage of Pink Peppercorns
What
is one food that can be used in practically every meal in existence?!
Would you put something in soup that you put into your tea? Would you
spice your fish the same way as you spice your ice-cream? Or season your
meat with the same spice that you just used for your delicious pie? You
CAN!!! And the answer to all that is Rosy Peppers or Pink Peppercorn!!!
Pink
Peppercorn are not true peppercorns but are the dried fruit of the Baise
Rose Plant or pink berry. This is a dried berry of the shrub Schinus
molle commonly known as the Peruvian peppertree. These berries are
highly prized by the French for their delicious, peppery flavor. Pink
peppercorn have a delicate pepper flavor and import a light rose color
to the food. Pink peppercorn lend foods a different kind of heat,
closer to chiles than black pepper. They have the same peppery bite, but
it’s wrapped in a sweet fruity flavor reminiscent of a berry with an
attitude. The peppercorns have a thin, fragile skin that can easily be
rubbed off (a great lightly-flavored colorful garnish for fish or
chicken). I especially enjoy pink peppercorn in leafy salads—not
crushed into a vinaigrette, but left whole in lieu of capers for
surprising, fruity bite.
Pink Peppercorn are so delicate, it is recommended to purchase in small quantities to ensure top-quality freshness.
A little known fact is that even today, peppercorns account for over 1/4 of the global spice trade.
Suggested Uses:
Pink Peppercorns are sold in several forms:
Cracked: These large pieces of black pepper berries are especially good on salads and pasta, or pressed into meat that’s been rubbed with oil.
Coarse:
This large grind retains more volatile aroma and flavor than finer
grinds. A dash at a time adds zing to salads, meats, poultry, fish, and
vegetables.
Medium, Fine and Extra-Fine Grinds: These familiar shaker varieties are often used as table condiments. The finer the particle size, the more immediate the flavor release.
Whole
Peppercorns: For the freshest aroma and taste, grind whole peppercorns
as needed–or offer a pepper mill at the table. Freshly ground pepper’s
especially good in salsa, salads,on pasta, and in soup. Whole
peppercorns are also used in pickling, marinades, meats, and soups. (Tie
in a cheesecloth bag or small strainer for easy removal.)
Store Pink Peppercorns in a cool, dry area, away from direct sunlight and moisture
Health Benefits
It can fight against flu, cold, infections and also gives relief from muscle stiffness and aches.
Peppercorns contain an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties. Peppers have been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent properties.
Peppercorns are composed of health benefiting essential oils such as piperine, an amine alkaloid, which gives strong spicy pungent character to the pepper. It also contains numerous monoterpenes hydrocarbons such as sabinene, pinene, terpenene, limonene, mercene, etc., which gives aromatic property to the pepper.
The
above-mentioned active principles in the pepper may increase the gut
motility as well as the digestion power by increasing gastro-intestinal
enzyme secretions. It has also been found that piperine can increase
absorption of selenium, B-complex vitamins, beta-carotene, as well as
other nutrients from the food.
They are also an excellent source of many vital B-complex groups of vitamins such as Pyridoxine, riboflavin, thiamin and niacin.
Peppercorns are a good source of many anti-oxidant vitamins such as vitamin-C and vitamin-A. They are also rich in flavonoid polyphenolic anti-oxidants like carotenes, cryptoxanthin, zea-xanthin and lycopene. These compounds help the body remove harmful free radicals and help protect from cancers and diseases.
Pink Peppercorn Side Effects: Pink Peppercorns can appear toxic if added in a large quantity. But to be honest, the way they taste, you would intuitively want to use a small amount and not overload your dish with one spice. Remember, it's still a spice so needs to be used wisely and accordingly. I would probably say that half a teaspoon is always a safe way to go, if you're preparing a big meal then a while teaspoon would not be amiss.
Here are some interesting facts about this spice-
‘Wari tribe’ in the Amazon forest drinks Pink Peppercorn beer as a mark of their tribe.
It is known to have numerous medical properties.
It is a common ingredient in some Chilean wines.
If pepper is cooked for more than two hours, it loses the aroma and flavor completely
November 10, 2015
The Health Benefits of Salmon
Fish and shellfish have been important in human nutrition since prehistoric times. Fish farming is an age old practice and the ancient Assyrians and Romans farmed fish in ponds. For thousands of years the Chinese have farmed fish using their rice fields during the periods when the fields are under water. Throughout history, fish and shellfish have been a source of economic power. During recent decades, per capita fish consumption has expanded all over the world.
In addition to eating fresh fish, techniques such as smoking and salting have been used to preserve salmon. To this day, smoked salmon is enjoyed as traditional fare in the cuisines of Eastern Europe, Britain and Scandinavia.
Brain food
One of the main reasons fish consumption is increasing is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. Salmon are described as anadromous; born in fresh water before spending a large portion of their lives navigating the open sea only to swim back to their birthplace in order to spawn. This extraordinary homing mechanism is said to be attributed to their olfactory memory (memory of smell). A reason why these intelligent, intuitive fish are considered a 'brain food'.
Salmon
varieties are usually classified by the ocean in which they are
located. In the Pacific they are considered part of the genus
Oncorhynchus, and in the Atlantic they belong to the genus Salmo. There
is only one migratory Atlantic species but five existing species of
Pacific salmon: chinook (or king), sockeye (or red), coho (or silver),
pink and chum.
Salmon
flesh is typically pink but their colour can range from red to orange.
The chinook and sockeye varieties are fattier than pink and chum,
favourites for steaks and fillets, while coho falls somewhere in the
middle. Pink salmon is primarily used for canned food. Chinook salmon
are the largest and sockeye the smallest salmon. Due to the various
species parameters, cuts and fillet sizes are variable.
Nutritional information
Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.
Omega
3 fatty acids are a type of essential fatty acid. The body cannot make
them on its own and requires intake from food or vitamins in order to
supply the nutrients. Omega 3 promotes healthy joints and skin, reduces
the risk of heart disease and aids in neurological development in unborn
children. Atlantic salmon has the highest concentration of omega 3 in
the salmon family, at 1.9 grams per 2-oz. fillet. The American Heart
Association recommends that adults have two servings of omega 3 per week
to maintain optimal health benefits. According to the Worlds Healthiest
Foods, omega 3 improves heart muscle function and reduces the risks of
deadly heart arrhythmia.
The
most beneficial omega-3 fats occur naturally in oily fish as
eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). They are
contribute to healthy brain function, the heart, joints and general
wellbeing. The idea that eating fish may reduce the risk of heart
disease began in the 1970s when it was noted that among the Eskimos in
Arctic Greenland (where high consumption of marine animals was the
normal diet), heart disease was very low. In addition to heart disease,
scientists now pose that fish consumption may lower the risk of many
cancers as well as many chronic diseases including Alzheimer's disease ,
asthma, depression, diabetes, high blood pressure, macular
degeneration, multiple sclerosis and rheumatoid arthritis.
Omega-3 is termed as an essential fatty acid because the body cannot synthesise it itself and must be obtained from the diet. To optimise your body's supply of essential fats rich in EPA and DHA, aim to eat oily fish - such as salmon, mackerel, sardines, herring and fresh tuna - at least three times a week.
Protein
Salmon
contains up to 58 percent of the daily required intake of protein per
4-ounce serving. Salmon contains essential amino acids that promote
growth and help maintain muscle tissue mass. The protein found in salmon
helps the body maintain metabolism at levels to promote weight loss.
Eating salmon three or more days a week will also help you feel full
longer. It can be eaten with a serving of fresh steamed vegetables for a
heart-healthy dinner that will give you energy and ease hunger pangs.
Vitamins in Salmon
Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 3-ounce baked fillet will give you more than 40 percent of your daily intake of vitamin B-12; over 30 percent of niacin; over 25 percent of vitamin B-6 and more than 10 percent of thiamin and pantothenic acid. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.
Minerals in Salmon
A
3-ounce serving of baked salmon provides roughly 50 percent of your
recommended intake of selenium. Selenium may fight heart disease,
cancer, mental decline that comes with age and thyroid disease,
according to the National Institutes of Health Office of Dietary
Supplements. The same serving of salmon also delivers 20 percent of your
daily intake of phosphorous. MedlinePlus.com explains that phosphorous
plays numerous roles in the body, from building strong bones and teeth
to maintaining a healthy heart and kidneys.
Select and store
Salmon can be purchased as either steaks or fillets, fresh, frozen, canned or smoked. Fresh salmon should have smooth, moist skin. If it has been sold whole, its eyes should be bright and clear, not cloudy or sunken. Rely on your sense of smell to tell you if the fish is fresh. If you cannot eat the fresh salmon within a couple of days, it's best to freeze it. Once frozen and thawed, it should not be refrozen.
Superhealthy salmon burgers
November 10, 2015
7 Benefits of Walnuts
Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals.
Among
nuts, the case may be made that walnuts are king, as research shows
they may boost your health in a number of ways at very easy-to-achieve
"doses."
Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties.
7 Top Reasons to Eat Walnuts
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-Fighting Properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.
2. Heart Health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.
3. Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable," and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:
"Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."
4. Weight Control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.
5. Improved Reproductive Health in Men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.
6. Brain Health
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.
One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."
7. Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.
Why You Should Eat the Walnut Skin
The outermost layer of a shelled walnut – the whitish, flaky (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.
Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled. Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available.
You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy.
Most Nuts Are a Wonderful Food
You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated, pasteurized, or coated in sugar. One exception is peanuts, which are technically in the legume family. My main objections to peanuts are that they tend to:
Distort your omega-3 to omega-6 ratio, as they are relatively high in omega-6
Be frequently contaminated with a carcinogenic mold called aflatoxin
Be one of the most pesticide-contaminated crops
My favorite nuts are raw macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. Most nuts' nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs.
The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. I have been consuming macadamia nuts and pecans almost daily since I started lowering my overall protein intake about a year ago. The following list shows the nutrition facts in grams per one ounce for your most common tree nuts (one ounce of nuts equates to just over 28 grams, or about a small handful):
November 10, 2015
Olive Oil is The Healthiest Fat on Earth
Olive oil, rich in monounsaturated fatty acids, is a major component of the Mediterranean diet.
Populations from that region have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans.
Monounsaturated fatty acids (MUFAs) are considered a healthy dietary fat, as opposed to saturated fats and trans fats.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
What is olive oil?
Olive oil is a fat obtained from the fruit of the Olea europaea (olive tree), a traditional tree crop of the Mediterranean region, where whole olives are pressed to produce olive oil.
The oil is used in cosmetics, medicine, cooking and soaps, and was also used as a fuel for traditional lamps. Although originating in the Mediterranean countries, today it is used worldwide.
Greece has the highest olive oil intake per person in the world. Greeks consume, on average, 24 liters per-person-per-year, according to the North American Olive Oil Association1. Spaniards and Italians consume about 15 and 13 liters-per-person-per year, respectively.
Possible health benefits of olive oil
Over the last 50 years, there have been thousands of studies examining the health benefits of olive oil. Below are some examples:
Olive oil and the cardiovascular system
Olive oil and olives
In 2010, more than 45% of global olive oil production came from Spain
Olive oil is the main source of dietary fat in the Mediterranean diet, which is associated with a low death rate from cardiovascular diseases compared to other parts of the world.
Maria-Isabel Covas, at the Parc de Recerca BiomĆØdica de Barcelona, Spain, carried out an extensive review of studies that had focused on the biological and clinical effects of olive oil.
The study was published in the journal Pharmacological Research2. The study found that people who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
Covas also found that regular olive oil intake helps reduce inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis and carbohydrate metabolism.
Covas concluded "The wide range of *anti-atherogenic effects associated with olive oil consumption could contribute to explain the low rate of cardiovascular mortality found in Southern European Mediterranean countries, in comparison with other western countries, despite a high prevalence of coronary heart disease risk factors."
*Anti-atherogenic means preventing the hardening of the arteries and the development of atherosclerosis.
Frying with olive oil and heart disease risk
People who regularly eat foods fried in olive oil do not have a higher risk of heart disease or premature death, researchers at the Autonomous University of Madrid in Spain reported in the BMJ (British Medical Journal).
In this study, Professor Pilar Guallar-CastillĆ³n and colleagues surveyed 40,757 adults aged from 26 to 69 years over an 11-year period. They focused on the people's cooking methods and dietary habits. None of the participants had heart disease when the study started.
The team defined fried meals as food that had only been prepared by frying it. Participants were also asked whether their fried food was sautƩed, battered or crumbed.
The researchers concluded:
"In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death."
Olive oil may help prevent stroke
Dr. CĆ©cilia Samieri, from the University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France, and colleagues reported in the journal Neurology that olive oil may prevent strokes in older people.
The team found that older people who regularly used olive oil for cooking and salad dressing or with bread had a 41% lower risk of stroke, compared with their counterparts who never consumed it.
Dr. Samieri said, "Stroke is so common in older people and olive oil would be an inexpensive and easy way to help prevent it."
Depression risk and olive oil
People whose diets are high in trans fats - fast foods and mass-produced foods like pastries - may have a higher risk of depression, compared with those whose diets are rich in mono- and polyunsaturated fats.
According to a study carried out at the University of Las Palmas de Gran Canaria in Spain and published in PLoS ONE, olive oil appears to have a slight protective effect regarding depression risk.
Dr. Almudena SƔnchez-Villegas and colleagues added that their findings stood even after taking into account people's overall diet, physical activity and lifestyle.
The research team gathered and analyzed data on 12,000 volunteers over a period of 6 years. Their average age at the start of the study was 37.5 years. They had all regularly completed a 136-item questionnaire which had information on their dietary habits, lifestyle, and physical and mental health.
The investigators counted the number of people with depression at the start of the study and then again during each follow-up. Cases of depression had to be those clinically diagnosed by a doctor.
The study authors found that when they compared the volunteers who consumed trans fats regularly with individuals whose dietary fat consisted primarily of olive oil, the trans fat consumers had a 48% higher risk of developing depression.
The amount of trans fat consumed was directly related to depression risk - the more they ate, the higher the risk.
Olive oil may reduce breast cancer risk
A team of scientists at the Universitat Autonoma de Barcelona in Spain found a key mechanism by which virgin olive oil protects the body against breast cancer, in contrast to other vegetable oils.
The researchers decoded a complete cascade of signals within the cells of breast tumors that are activated by virgin olive oil. They concluded that the oil reduces the activity of p21Ras, an oncogene, prevents DNA damage, encourages tumor cell death, and triggers changes in protein signaling pathways.
The team found that while corn oil - which is rich in n-6 polyunsaturated fatty acids - increased the aggressiveness of tumors, virgin olive oil had the opposite effect.
They demonstrated that virgin olive oil is linked to a higher incidence of benign (non-cancerous) breast tumors.
Olive oil helps maintain healthy cholesterol levels
A Japanese study published in the Medical Science Monitor3 showed that LDL-cholesterol mean concentrations were lowered in 28 outpatients who were given olive oil supplements once a day for six weeks.
LDL (low density lipoprotein) is often referred to as "bad cholesterol". The "good cholesterol" is called HDL (high density lipoprotein).
The study authors concluded "These results point to an overwhelmingly beneficial influence of olive oil on the lipoprotein spectrum."
Extra virgin olive oil and alzheimer's disease
Oleocanthal is a type of natural phenolic compound found in extra-virgin olive oil. In laboratory experiments with mice, researchers discovered that oleocanthal helps shuttle the abnormal Alzheimer's disease proteins out of the brain.
As background information, the researchers explained that Alzheimer's disease rates are lower in Mediterranean countries, where consumption of olive oil is higher than anywhere else in the world.
Amal Kaddoumi and team set out to determine whether oleocanthal might help reduce the accumulation of beta-amyloid, believed to be the culprit of Alzheimer's disease (AD).
Their study was published in the journal Chemical Neuroscience.
The team tracked the effects of oleocanthal in the cultured brain cells and brains of laboratory mice.
They found that in both cultured brain cells and the mice's brains themselves oleocanthal consistently boosted the production of two proteins and key enzymes known to be vital in the removal of beta-amyloid from the brain.
The study authors concluded "Extra-virgin olive oil-derived oleocanthal associated with the consumption of Mediterranean diet has the potential to reduce the risk of AD or related neurodegenerative dementias."
Extra virgin olive oil and acute pancreatitis
Extra virgin olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of acute pancreatitis (sudden inflammation of the pancreas).
Researchers at the University of Granada in Spain carried out an in vitro experiment which found that the components of extra virgin olive oil can protect from acute pancreatitis.
Head researcher, MarĆa BelĆ©n LĆ³pez MillĆ”n said that "there is increasing evidence that there are oxidative-inflammatory processes involved in the origin of chronic diseases and that diet plays an important role in such processes."
Olive oil and the liver
Investigators at the University of Monastir, Tunisia, and King Saud University, Saudi Arabia, carried out a study demonstrating that extra virgin olive oil may protect the liver from oxidative stress.
Oxidative stress refers to cell damage associated with the chemical reaction between free radicals and other molecules in the body. Put simply, oxidative stress means cell damage.
In this study, which was published in BioMed Central, Mohamed Hammami and colleagues reported that laboratory rats exposed to a moderately toxic herbicide that were fed on a diet containing olive oil were partially protected from liver damage.
Hammami said "Olive oil is an integral ingredient in the Mediterranean diet. There is growing evidence that it may have great health benefits including the reduction in coronary heart disease risk, the prevention of some cancers and the modification of immune and inflammatory responses. Here, we've shown that extra virgin olive oil and its extracts protect against oxidative damage of hepatic tissue".
Olive oil may help protect from ulcerative colitis
Ulcerative colitis, a fairly common long-term (chronic) disorder, is a disease that causes inflammation of the large intestine (colon). It is a type of inflammatory bowel disease that is similar to Crohn's disease, a related disorder.
Scientists at the University of East Anglia in England say that consuming more olive oil could help fend off ulcerative colitis.
Dr Andrew Hart and team gathered and analyzed data on more than 25,000 people living in Norfolk, England. They were aged between 40 and 65 years. The volunteers were part of the EPIC study (European Prospective Investigation into Diet and Cancer), spanning from 1993 to 1997. None of them had ulcerative colitis at the start of the study.
The participants regularly completed questionnaires and kept detailed food diaries, which included information on their overall health and consumption of fats.
In a 2004 follow up, the researchers compared the diets of those who had developed ulcerative colitis with those who had not.
They discovered that the participants with the highest intake of oleic acid - a component of olive oil - had a 90% lower risk of developing ulcerative colitis compared to those with the lowest intake.
Dr. Hart said "Oleic acid seems to help prevent the development of ulcerative colitis by blocking chemicals in the bowel that aggravate the inflammation found in this illness. We estimate that around half of the cases of ulcerative colitis could be prevented if larger amounts of oleic acid were consumed. Two-to-three tablespoons of olive oil per day would have a protective effect."
Recent developments on the health benefits of olive oil from MNT news
Extra nuts or oil with Mediterranean diet could protect memory
Researchers in Spain have suggested that following a Mediterranean diet supplemented with additional portions of antioxidant-rich extra virgin olive oil or mixed nuts could protect cognitive functioning in older adults.
The nutritional value of 100g (3.5oz) of olive oil
Energy - 3,701 kJ (885 kcal)
Carbohydrates - 0 g
Fat - 100 g.
- saturated 14 g
- monounsaturated 73 g
- polyunsaturated 11 g
- omega-3 fat <1.5 g
- omega-6 fat 3.5-21 g
Protein - 0 g
Vitamin E - 14 mg (93% of recommended daily intake for adults)
Vitamin K - 62 Ī¼g (59% of recommended daily intake for adults).
November 10, 2015
Avocados: Health Benefits, Nutritional Information
Avocados are a creamy, buttery fruit grown in warm climates and often enjoyed in Mexican and South American cuisine.
Also
known as an alligator pear or butter fruit, the versatile avocado is
the only fruit that provides a substantial amount of monounsaturated fat
(the healthy kind). Avocados are a naturally nutrient-dense food and
contain nearly 20 vitamins and minerals.
This MNT Knowledge Center feature is written by MNT's qualified nutritionist and forms part of a collection of articles on the health benefits of popular foods. In the article we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown of the avocado. To maintain balance, we will also look at the possible health risks of consuming avocados.
Possible health benefits of avocados
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like avocados decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Avocados are naturally nutrient-dense and contain around 20 vitamins and minerals.
Healthy for the heart: According to registered dietitian Patricia Groziak, MS, RD, with the Hass Avocado Board, avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols are recommended for their ability to help maintain healthy cholesterol levels.1
Great for vision: Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage and reduce the risk of developing age-related macular degeneration.
Osteoporosis prevention: Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K may be just as important. Vitamin K can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium.3
Low intakes of vitamin K have been associated with a higher risk of bone fracture. One-half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K.
Cancer fighter: Low levels of folate have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (from food, not necessarily supplements) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. One-half of an avocado provides approximately 20% of the daily-recommended intake for folate.
Healthy babies: Folate is also extremely important for pregnant women. Adequate intake protects against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important. In a study from McGill University, paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.4
Lowered risk of depression: Another benefit of foods with high levels of folate is a lowered risk of depression. Folate helps to prevent an excess of homocysteine forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.5
Improved digestion: Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Natural detoxification: Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
Protection from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
Nutritional breakdown of avocados
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains 64 calories, 6 grams of fat, 4 grams of carbohydrate, 0 grams of sugar, 3 grams of fiber and 1 gram of protein.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3s.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep sugar levels in your blood stable.
Fat is essential for every single cell in your body. In fact, over sixty percent of your brain is made of fat. Eating healthy fats will make your skin glow, increase vitamin and mineral absorption and even help boost your immune system.
Do not be fooled by fat-free and low-fat products, or shy away from foods like avocados and nuts that are full of healthy fats. Ever since the low-fat craze started in the 1950s, we have only become fatter. Manufacturers often just replace the fat in reduced and fat-free products with sugar.
This does not mean you should eat loads of bacon cheeseburgers and fried foods, because not all fats are created equal. Eating healthy fats daily (like mono- and polyunsaturated fats in avocados) will improve heart health, lower cholesterol, keep you full and satiated and curb your cravings for fried, greasy foods. On the flip side, fried foods, processed meats and cheeses contain saturated fats that clog arteries and increase cholesterol.
How to incorporate more avocados into your diet
You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.
How to cut, slice, peel and pit avocados avocado sandwich
Avocado can be mashed and spread on toast instead of butter or sliced and added to a sandwich.
Quick tips:
Spread avocado on toast in the morning instead of butter
Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich
The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.
Try these healthy and delicious recipes using avocado:
-Coconut kale smoothie
-Roasted Brussels sprouts with toasted pecans and avocado
-Poblano chilaquiles
-Chipotle mango guacamole.
November 10, 2015
The Health Benefits of Nori (the Seaweed That Wraps Sushi)
Nori is an edible red seaweed that is popular in East Asia, especially Japan. In the West, it is perhaps best known as the seaweed that wraps pieces of sushi, although it is also used as a garnish, for flavoring noodle dishes and soups, or as a health supplement. Indeed, as the nutritional value of nori continues to come to light, more and more health food stores worldwide are beginning to sell it in fresh or dried form.
Wonders of Karkade Tea
What is Hibiscus?
Hibiscus herbal tea is made from the flower sepals of the plant hibiscus sabdariffa. There are over two hundred different species of hibiscus, but hibiscus sabdariffa is the one most commonly used to make tea.
Many people will cultivate hibiscus because of the beauty of the plant and are unaware of what more wonders this colorful flower has to offer.
It is native to warm, temperate and tropical regions, so this plant is known all over the world by its many different names: roselle; flor de Jamaica in South America; karkade (sometimes spelt “karkady”) in the Middle East; bissap in West Africa; sorrel in Jamaica and red sorrel in the wider Caribbean where it is drunk during Christmas celebrations; as well as by many other names.
Agua de Jamaica (or Agua de Flor de Jamaica) is commonly made by steeping the hibiscus flower with ginger in boiling water; straining and then adding sugar (and even a bit of rum, sometimes). It is drunk chilled. While in Panama, they call it saril and it is also mixed with clove, cinnamon and nutmeg. They drink it during the celebrations of the New Year.
Karkade, the Middle Eastern version of this tea is served either hot or chilled with ice. In particular, in Egypt and Sudan, it is common to toast at weddings with a glass of hibiscus tea. In Africa you will hear it called Sahel and this tea will be sold on the street.
Hibiscus Tea Benefits
Worried about your blood pressure? Don’t be. This tea is a great way to lower your blood pressure. Studies have proven that hibiscus tea lowers the systolic reading, the top level of your blood pressure reading.
There seem to be many benefits relating to drinking Hibiscus Tea such as vitamins and minerals, but most notably is it helps lower blood pressure. Some studies indicates that drinking Hot Hibiscus Tea will help elevate low blood pressure and if consumed Cold it may help lower it. But do consult with your doctor if you are unsure!
If you wish to benefit from higher quantities of carotenoids and antioxidants such as vitamin C, then we suggest choosing a dried hibiscus flower from this range of colors: red, pink, orange and yellow to make your tea.
The antioxidants are important because they help you fight cell damaging. And as it contains vitamin C, it boosts your immune system.
It may reduce the risk of stroke and heart attack. It is still being studied if drinking hibiscus tea can have a long term effect that can be sustained over time, but at least you should consider that hibiscus tea may be the beginning to an improved life.
As it is an herbal tea, it contains no caffeine. And again, this is always a good way for you to reduce high blood pressure.
This tea is a mild diuretic, helping the kidney function, and may reduce liver disorder.
Sometimes going on a diet may be quite a boring thing, isn’t it? You feel restricted. However, why not view this as a chance to try new flavors? Hibiscus tea is also one of the weight loss teas. So if you are looking for different ways to lose body fat, go ahead and add it to your list.
It has powerful enzyme inhibitors, which means that by reducing enzyme activity, your body will be unable to break up fats and sugars. If it can’t absorb them, your body will dispose of them, helping you on the way to body fat loss.
And remember that natural enzyme inhibitors tend to be safer than lab-produced ones in some weight loss products.
The reduction of sugar absorption also helps to cleanse your body and riding it of excess fluids and sensation of bloating. This may make it ideal for women in menopause or those of you who are unfortunately more susceptible to weight issues.
It may be used as a great natural way to cool off in the summer. Those Pharaohs had the right idea.
* Blood Pressure
Studies have shown hibiscus tea to be beneficial in lowering blood pressure and may control cholesterol.
A few cups of hibiscus tea a day may reduce blood pressure and offer cardiovascular benefits for people at risk of developing hypertension, says a new study from Tufts University.
Three 240 mL servings a day of tea made with hibiscus were associated with a 7.2 mmHg reduction in systolic blood pressure and a 3.1 mmHg reduction in diastolic blood pressure, compared to 1.3 and 0.5 mmHg in the placebo group, according to findings published in The Journal of Nutrition.
* Weight Loss
Hibiscus tea contains an enzyme inhibitor which blocks the production of amylase. Amylase is an enzyme that breaks down complex sugars and starches.
Drinking a cup of hibiscus tea after meals will reduce the absorption of dietary carbohydrates and will assist in weight loss. And,
* Immune System
Hibiscus tea is rich in vitamin C and makes a wonderful herbal remedy to fight off colds and infections by strengthening the immune system.
* Other benefits of hibiscus tea include preventing bladder infections and constipation if taken regularly.
The tea contains some wonderful antioxidants necessary for physique, like citric acid and ascorbic acid, that aid in protecting system cells.
Hibiscus tea protects the entire body against bacterial attack and also increases defense mechanisms against infections. It’s each antimicrobial and anti-carcinogenic in nature.
Besides lowering high blood pressure and high cholesterol, this healthful hibiscus beverage has several characteristics that make it much more valuable than conventional teas.
hibiscus and hibiscus mint tea are caffeine free
hibiscus tea is also rich in Vitamin C
hibiscus tea has a unique, delicious taste
hibiscus tea has a smooth, pleasant fragrance
hibiscus tea has a distinctive, vibrant, natural color
hibiscus tea is great served hot or cold
hibiscus tea has long been known to act as a natural body refrigerant in North Africa.
Caution
Hibiscus tea got to be strictly avoided by people who have low blood strain, as it’s recognized to lower blood strain.
People who have low estrogen levels should avoid taking hibiscus tea.
People on medication like anti-cancer drugs should avoid taking this tea, as it may adversely affect the treatment.
Method:
Pour 1 cup of boiling water over 4 whole flowers or 2 tablespoons of dried flower petals.
Cover and steep for 10-15 minutes.
Strain.
Add a little honey, lemon juice, or an orange peel to add extra flavor to your hibiscus tea.
Another way to prepare hibiscus tea:
Soak dried hibiscus flowers in water for 2 days (no boiling required).
Strain.
To get the best benefits of hibiscus tea, store flowers in a cool, dry place.
Other uses for the hibiscus flower:
* Edible hibiscus flowers are actually considered a delicacy in some countries.
* The red hibiscus variety is used to make hair protective oils in Southern India.
* Hibiscus Flower and the leaves are very good for female complaints, like menstrual troubles. And, they are also good for the hair care.
The chemicals in hibiscus flower helps in growth of hair. It reduces dandruff and makes the hair black.
* The oil in the flower can be applied to the skin of patients who are suffering from cellulite which makes the skin to glow.
Being a natural emollient which makes the hair soft and promotes hair growth, the hibiscus flowers help darken the hair.
Do you have a garden? Why not try your hand at growing hibiscus? It will make a nice and colorful scenery for you to relax in as you sip your tea.
December 1, 2015
Health Benefits of Ginger
Ginger is among the healthiest (and most delicious) spices on the planet. Ginger, or ginger root, has been cultivated and used therapeutically for thousands of years.
Ginger is a flowering plant that originated from China. It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal. The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger. Ginger has a very long history of use in various forms of traditional/alternative medicine. It has been used to help digestion, reduce nausea and help fight the flu and common cold, to name a few.Traditional medicine systems all over the world have applied it to a wide range of ailments, including calming an upset stomach. Recent studies of ginger have confirmed this effect and much more…It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.
Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes. The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects. Here are the health benefits of ginger that are supported by scientific research.
1. Helps Calm Nausea and Vomiting
Clinical studies have proven ginger’s effectiveness at calming nausea and vomiting. Research has also confirmed its potential against chemotherapy-induced nausea and vomiting (CINV). The majority of studies found a positive effect against this side effect of aggressive therapies. Ginger may be a powerful option for those suffering from toxic medical procedures like these. Ginger has a long history of use as a sea sickness remedy, and there is some evidence that it may be as effective as prescription medication. But it may be the most effective when it comes to pregnancy-related nausea, such as morning sickness. According to a review of 12 studies that included a total of 1,278 pregnant women, 1.1-1.5 grams of ginger can significantly reduce symptoms of nausea.
2. Digestive Tract Protection
Ginger has also been historically used for flatulence, constipation, bloating, and other digestive complaints. In addition to these gastro-protective effects, researchers have found ginger to be effective for stress related ulcers.
Chronic indigestion (dyspepsia) is characterized by recurrent pain and discomfort in the upper part of the stomach. It is believed that delayed emptying of the stomach is a major driver of indigestion. Interestingly, ginger has been shown to speed up emptying of the stomach in people with this condition. In a study of 24 healthy individuals, 1.2 grams of ginger powder before a meal accelerated emptying of the stomach by 50%
3. Brain Health
Ginger contains compounds that have demonstrated protective effects for the brain. One of them, known as 6-Shogaol, inhibited the release and expression of redness-causing chemicals known to cause damage to neurons in both in vitro and in vivo models. The other, 10-gingerol, when sourced from fresh ginger, similarly impacted production of nitric oxide and other chemicals that lead to redness and swelling in the brain.
Oxidative stress and chronic inflammation can accelerate the aging process. They are believed to be among the key drivers of Alzheimer’s disease and age-related cognitive decline. Some studies in animals suggest that the antioxidants and bioactive compounds in ginger can inhibit inflammatory responses that occur in the brain. There is also some evidence that ginger can enhance brain function directly. In a study of 60 middle-aged women, ginger extract was shown to improve reaction time and working memory. There are also numerous studies in animals showing that ginger can protect against age-related decline in brain function
4. Migraine Relief
In a clinical trial, 100 patients received ginger powder or a drug given to migraine sufferers. The results showed the ginger powder helped reduce migraine related discomfort without side effects.
5. Protection from UV Rays
Research data has shown ginger possesses UV absorbing capabilities that protect against DNA damage related to UVB (ultraviolet-B) light. Extracts from ginger stimulated antioxidant production, suggesting protective effects against potentially damaging UV light. [7]
6. Supports Stable Blood Sugar
Ginger has repeatedly demonstrated powerful blood sugar balancing effects. It acts on insulin release and sensitivity, and supports the metabolism of carbohydrates and lipids. In one study, insulin levels noticeably lowered with ginger supplementation. In addition to its effectiveness as a blood sugar stabilizer, ginger has also demonstrated powerful protective effects against diabetic kidney, eye and liver complications.
This area of research is relatively new, but ginger may have powerful anti-diabetic properties. In a recent 2015 study of 41 participants with type 2 diabetes, 2 grams of ginger powder per day lowered fasting blood sugar by 12%. It also dramatically improved HbA1c (a marker for long-term blood sugar levels), leading to a 10% reduction over a period of 12 weeks. There was also a 28% reduction in the ApoB/ApoA-I ratio, and a 23% reduction in markers for oxidized lipoproteins. These are both major risk factors for heart disease.This graph shows what happened:
7. Promotes Healthy Blood Pressure
Thai medical practitioners have traditionally used herbs such as ginger to support healthy blood pressure. Extracts from ginger and other herbs used in Thai therapeutic recipes were evaluated for their effectiveness against hypertension. The ginger extract was the most effective. [10]
8. May Benefit Osteoarthritis
A recent in vitro study tested ginger against drugs used for osteoarthritis — the ginger extract was demonstrated to be as effective. Osteoarthritis is a common health problem.
It involves degeneration of the joints in the body, leading to symptoms like joint pain and stiffness.
In a controlled trial of 247 people with osteoarthritis of the knee, those who took ginger extract had less pain and required less pain medication. Another study found that a combination of ginger, mastic, cinnamon and sesame oil, can reduce pain and stiffness in osteoarthritis patients when applied topically. One more study involving 43 osteoarthritis patients found ginger to be as effective and more safe than the NSAIDs.
9. Helps with Muscle Aches and Discomfort
A recent 2013 study has evaluated ginger for use in relieving muscle discomfort in female athletes. Over the course of this 6-week trial, participants taking ginger reported a significant decrease in muscle soreness as compared to the placebo. Ginger May Reduce Muscle Pain and Soreness.
Ginger has been shown to be effective against exercise-induced muscle pain. In one study, consuming 2 grams of ginger per day, for 11 days, significantly reduced muscle pain in people performing elbow exercises.
Ginger does not have an immediate impact, but may be effective at reducing the day-to-day progression of muscle pain. These effects are believed to be mediated by the anti-inflammatory properties.
10. May Benefit Cardiovascular Function
One of the active compounds in ginger, 6-gingerol, has been isolated, tested and determined an active factor in regulating blood pressure and supporting cardiovascular health. Based on the results, researchers are exploring the potentials of ginger as a remedy for cardiovascular problems.
11. Ginger Powder May Significantly Reduce Menstrual Pain
Menstrual pain (dysmenorrhea) refers to pain felt during a woman’s menstrual cycle. One of the traditional uses of ginger is for pain relief, including menstrual pain. In one study, 150 women were instructed to take 1 gram of ginger powder per day, for the first 3 days of the menstrual period. Ginger managed to reduce pain as effectively as the drugs mefenamic acid and ibuprofen.
12. Ginger May Lower Cholesterol Levels
High levels of LDL lipoproteins (the “bad” cholesterol) are linked to an increased risk of heart disease. The foods you eat can have a strong influence on LDL levels.
In a 45-day study of 85 individuals with high cholesterol, 3 grams of ginger powder caused significant reductions in most cholesterol markers. This is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin. Both studies also showed reductions in total cholesterol and blood triglycerides. There is some evidence, in both animals and humans, that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels.
13. Ginger Contains a Substance That May Help Prevent Cancer
Cancer is a very serious disease that is characterized by uncontrolled growth of abnormal cells. Ginger extract has been studied as an alternative treatment for several forms of cancer. The anti-cancer properties are attributed to 6-gingerol, a substance that is found in large amounts in raw ginger. Further research is required.
14. The Active Ingredient in Ginger Can Help Fight InfectionsGingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. In fact, ginger extract can inhibit the growth of many different types of bacteria.
It is very effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontitis. Fresh ginger may also be effective against the RSV virus, a common cause of respiratory infections.
November 12, 2015
One hundred and one usage of Pink Peppercorns
Pink
Peppercorn are not true peppercorns but are the dried fruit of the Baise
Rose Plant or pink berry. This is a dried berry of the shrub Schinus
molle commonly known as the Peruvian peppertree. These berries are
highly prized by the French for their delicious, peppery flavor. Pink
peppercorn have a delicate pepper flavor and import a light rose color
to the food. Pink peppercorn lend foods a different kind of heat,
closer to chiles than black pepper. They have the same peppery bite, but
it’s wrapped in a sweet fruity flavor reminiscent of a berry with an
attitude. The peppercorns have a thin, fragile skin that can easily be
rubbed off (a great lightly-flavored colorful garnish for fish or
chicken). I especially enjoy pink peppercorn in leafy salads—not
crushed into a vinaigrette, but left whole in lieu of capers for
surprising, fruity bite.
Pink Peppercorn are so delicate, it is recommended to purchase in small quantities to ensure top-quality freshness.
A little known fact is that even today, peppercorns account for over 1/4 of the global spice trade.
Suggested Uses:
Pink Peppercorns are sold in several forms:
Cracked: These large pieces of black pepper berries are especially good on salads and pasta, or pressed into meat that’s been rubbed with oil.
Coarse:
This large grind retains more volatile aroma and flavor than finer
grinds. A dash at a time adds zing to salads, meats, poultry, fish, and
vegetables.Medium, Fine and Extra-Fine Grinds: These familiar shaker varieties are often used as table condiments. The finer the particle size, the more immediate the flavor release.
Whole
Peppercorns: For the freshest aroma and taste, grind whole peppercorns
as needed–or offer a pepper mill at the table. Freshly ground pepper’s
especially good in salsa, salads,on pasta, and in soup. Whole
peppercorns are also used in pickling, marinades, meats, and soups. (Tie
in a cheesecloth bag or small strainer for easy removal.)Store Pink Peppercorns in a cool, dry area, away from direct sunlight and moisture
Health Benefits
It can fight against flu, cold, infections and also gives relief from muscle stiffness and aches.Peppercorns contain an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties. Peppers have been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent properties.
Peppercorns are composed of health benefiting essential oils such as piperine, an amine alkaloid, which gives strong spicy pungent character to the pepper. It also contains numerous monoterpenes hydrocarbons such as sabinene, pinene, terpenene, limonene, mercene, etc., which gives aromatic property to the pepper.
The
above-mentioned active principles in the pepper may increase the gut
motility as well as the digestion power by increasing gastro-intestinal
enzyme secretions. It has also been found that piperine can increase
absorption of selenium, B-complex vitamins, beta-carotene, as well as
other nutrients from the food.They are also an excellent source of many vital B-complex groups of vitamins such as Pyridoxine, riboflavin, thiamin and niacin.
Peppercorns are a good source of many anti-oxidant vitamins such as vitamin-C and vitamin-A. They are also rich in flavonoid polyphenolic anti-oxidants like carotenes, cryptoxanthin, zea-xanthin and lycopene. These compounds help the body remove harmful free radicals and help protect from cancers and diseases.
Pink Peppercorn Side Effects: Pink Peppercorns can appear toxic if added in a large quantity. But to be honest, the way they taste, you would intuitively want to use a small amount and not overload your dish with one spice. Remember, it's still a spice so needs to be used wisely and accordingly. I would probably say that half a teaspoon is always a safe way to go, if you're preparing a big meal then a while teaspoon would not be amiss.
| PRINCIPLE | NUTRIENT VALUE | PERCENTAGE OF RDA |
|---|---|---|
| Energy | 255 Kcal | 13% |
| Carbohydrates | 64.81 g | 49% |
| Protein | 10.95 g | 19.5% |
| Total Fat | 3.26 g | 11% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 26.5 g | 69% |
| VITAMINS | ||
| Choline | 11.3 mg | 2% |
| Folic acid | 10 mcg | 2.5% |
| Niacin | 1.142 mg | 7% |
| Pyridoxine | 0.340 mg | 26% |
| Riboflavin | 0.240 mg | 18% |
| Thiamin | 0.109 mg | 9% |
| Vitamin A | 299 IU | 10% |
| Vitamin C | 21 mg | 35% |
| Vitamin E-Ī³ | 4.56 mg | 30% |
| Vitamin K | 163.7 mcg | 136% |
| ELECTROLYTES | ||
| Sodium | 44 mg | 3% |
| Potassium | 1259 mg | 27% |
| MINERALS | ||
| Calcium | 437 mg | 44% |
| Copper | 1.127 mg | 122% |
| Iron | 28.86 mg | 360% |
| Magnesium | 194 mg | 48.5% |
| Manganese | 5.625 mg | 244.5% |
| Phosphorus | 173 mg | 25% |
| Zinc | 1.42 mg | 13% |
| PHYTO-NUTRIENTS | ||
| Carotene-Ī² | 156 mcg | – |
| Carotene-Ī± | 0 mcg | – |
| Crypto-xanthin-Ī² | 48 mcg | – |
| Lutein-zeaxanthin | 205 mcg | – |
| Lycopene | 6 mcg | – |
Here are some interesting facts about this spice-‘Wari tribe’ in the Amazon forest drinks Pink Peppercorn beer as a mark of their tribe.
It is known to have numerous medical properties.
It is a common ingredient in some Chilean wines.
If pepper is cooked for more than two hours, it loses the aroma and flavor completely
November 10, 2015
The Health Benefits of Salmon
Fish and shellfish have been important in human nutrition since prehistoric times. Fish farming is an age old practice and the ancient Assyrians and Romans farmed fish in ponds. For thousands of years the Chinese have farmed fish using their rice fields during the periods when the fields are under water. Throughout history, fish and shellfish have been a source of economic power. During recent decades, per capita fish consumption has expanded all over the world.
In addition to eating fresh fish, techniques such as smoking and salting have been used to preserve salmon. To this day, smoked salmon is enjoyed as traditional fare in the cuisines of Eastern Europe, Britain and Scandinavia.
Brain food
One of the main reasons fish consumption is increasing is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. Salmon are described as anadromous; born in fresh water before spending a large portion of their lives navigating the open sea only to swim back to their birthplace in order to spawn. This extraordinary homing mechanism is said to be attributed to their olfactory memory (memory of smell). A reason why these intelligent, intuitive fish are considered a 'brain food'.
Salmon
varieties are usually classified by the ocean in which they are
located. In the Pacific they are considered part of the genus
Oncorhynchus, and in the Atlantic they belong to the genus Salmo. There
is only one migratory Atlantic species but five existing species of
Pacific salmon: chinook (or king), sockeye (or red), coho (or silver),
pink and chum.Salmon
flesh is typically pink but their colour can range from red to orange.
The chinook and sockeye varieties are fattier than pink and chum,
favourites for steaks and fillets, while coho falls somewhere in the
middle. Pink salmon is primarily used for canned food. Chinook salmon
are the largest and sockeye the smallest salmon. Due to the various
species parameters, cuts and fillet sizes are variable.Nutritional information
Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.
| 231 calories | 25g protein | 85mg of cholesterol | 3.2g saturated fat |
|---|
The
most beneficial omega-3 fats occur naturally in oily fish as
eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). They are
contribute to healthy brain function, the heart, joints and general
wellbeing. The idea that eating fish may reduce the risk of heart
disease began in the 1970s when it was noted that among the Eskimos in
Arctic Greenland (where high consumption of marine animals was the
normal diet), heart disease was very low. In addition to heart disease,
scientists now pose that fish consumption may lower the risk of many
cancers as well as many chronic diseases including Alzheimer's disease ,
asthma, depression, diabetes, high blood pressure, macular
degeneration, multiple sclerosis and rheumatoid arthritis.Omega-3 is termed as an essential fatty acid because the body cannot synthesise it itself and must be obtained from the diet. To optimise your body's supply of essential fats rich in EPA and DHA, aim to eat oily fish - such as salmon, mackerel, sardines, herring and fresh tuna - at least three times a week.
| 70 mg EPA | 2140mg DHA |
|---|
Protein
Vitamins in Salmon
Salmon provides a good source of some essential vitamins you need for a healthy lifestyle. A 3-ounce baked fillet will give you more than 40 percent of your daily intake of vitamin B-12; over 30 percent of niacin; over 25 percent of vitamin B-6 and more than 10 percent of thiamin and pantothenic acid. Vitamin D promotes healthy bones and teeth, and may help decrease your risk of developing multiple sclerosis and certain types of cancer.
Minerals in Salmon
A
3-ounce serving of baked salmon provides roughly 50 percent of your
recommended intake of selenium. Selenium may fight heart disease,
cancer, mental decline that comes with age and thyroid disease,
according to the National Institutes of Health Office of Dietary
Supplements. The same serving of salmon also delivers 20 percent of your
daily intake of phosphorous. MedlinePlus.com explains that phosphorous
plays numerous roles in the body, from building strong bones and teeth
to maintaining a healthy heart and kidneys.Select and store
Salmon can be purchased as either steaks or fillets, fresh, frozen, canned or smoked. Fresh salmon should have smooth, moist skin. If it has been sold whole, its eyes should be bright and clear, not cloudy or sunken. Rely on your sense of smell to tell you if the fish is fresh. If you cannot eat the fresh salmon within a couple of days, it's best to freeze it. Once frozen and thawed, it should not be refrozen.
Recipe suggestions
Salmon lends itself to baking, barbecuing, poaching, steaming or grilling.
Simple salmon suppers with lots of veg:
Salmon & spinach with tartare cream
Spring salmon with minty veg
Sticky salmon with Chinese greens
If a salmon fillet sounds too fishy why not add other flavours in a fishcake:
Superhealthy salmon burgers
Salmon & ginger fishcakes
Or turn it into a family friendly pasta dish:
Italian broccoli & salmon bake
Hot smoked salmon with creamy pasta & pine nuts
Smoked or fresh, salmon is great in salads:
Salmon with chickpea, pepper & spinach salad
Marinated smoked salmon with poppy seeds
Or the classic fish pie:
Summer fish pie
November 10, 2015
7 Benefits of Walnuts
Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals.
Among
nuts, the case may be made that walnuts are king, as research shows
they may boost your health in a number of ways at very easy-to-achieve
"doses."Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties.
7 Top Reasons to Eat Walnuts
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.
One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:
1. Cancer-Fighting Properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.
2. Heart Health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.
Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.
3. Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable," and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:
"Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."
4. Weight Control
Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.
5. Improved Reproductive Health in Men
One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.
6. Brain Health
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.
One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."
7. Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.
Why You Should Eat the Walnut Skin
The outermost layer of a shelled walnut – the whitish, flaky (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.
Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled. Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available.
You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy.
Most Nuts Are a Wonderful Food
You can't really go wrong when choosing nuts to eat, as long as you pay attention to quality. By this I mean look for nuts that are organic and raw, not irradiated, pasteurized, or coated in sugar. One exception is peanuts, which are technically in the legume family. My main objections to peanuts are that they tend to:
Distort your omega-3 to omega-6 ratio, as they are relatively high in omega-6
Be frequently contaminated with a carcinogenic mold called aflatoxin
Be one of the most pesticide-contaminated crops
My favorite nuts are raw macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. Most nuts' nutritional makeup closely resemble what I consider to be an ideal ratio of the basic building blocks—fat making up the greatest amount of your daily calories, followed by a moderate amount of high-quality protein and a low amount of non-vegetable carbs.
The main fatty acid in macadamia nuts is the monounsaturated fat oleic acid (about 60 percent). This is about the level found in olives, which are well known for their health benefits. I have been consuming macadamia nuts and pecans almost daily since I started lowering my overall protein intake about a year ago. The following list shows the nutrition facts in grams per one ounce for your most common tree nuts (one ounce of nuts equates to just over 28 grams, or about a small handful):
| Tree Nut | Fat (grams per ounce) | Protein (grams per ounce) | Carbohydrates(grams per ounce) |
| Macadamias | 22 | 2 | 4 |
| Pecans | 20 | 3 | 4 |
| Pine nuts | 20 | 4 | 4 |
| Brazil nuts | 19 | 4 | 3 |
| Walnuts | 18 | 4 | 4 |
| Hazelnuts | 17 | 3 | 5 |
| Cashews | 13 | 4 | 9 |
| Almonds | 14 | 6 | 6 |
| Pistachios | 13 | 6 | 8 |
November 10, 2015
Olive Oil is The Healthiest Fat on Earth
Olive oil, rich in monounsaturated fatty acids, is a major component of the Mediterranean diet.
Populations from that region have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans.
Monounsaturated fatty acids (MUFAs) are considered a healthy dietary fat, as opposed to saturated fats and trans fats.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
What is olive oil?Olive oil is a fat obtained from the fruit of the Olea europaea (olive tree), a traditional tree crop of the Mediterranean region, where whole olives are pressed to produce olive oil.
The oil is used in cosmetics, medicine, cooking and soaps, and was also used as a fuel for traditional lamps. Although originating in the Mediterranean countries, today it is used worldwide.
Greece has the highest olive oil intake per person in the world. Greeks consume, on average, 24 liters per-person-per-year, according to the North American Olive Oil Association1. Spaniards and Italians consume about 15 and 13 liters-per-person-per year, respectively.
Possible health benefits of olive oil
Over the last 50 years, there have been thousands of studies examining the health benefits of olive oil. Below are some examples:
Olive oil and the cardiovascular system
Olive oil and olives
In 2010, more than 45% of global olive oil production came from Spain
Olive oil is the main source of dietary fat in the Mediterranean diet, which is associated with a low death rate from cardiovascular diseases compared to other parts of the world.
Maria-Isabel Covas, at the Parc de Recerca BiomĆØdica de Barcelona, Spain, carried out an extensive review of studies that had focused on the biological and clinical effects of olive oil.
The study was published in the journal Pharmacological Research2. The study found that people who regularly consume olive oil are much less likely to develop cardiovascular diseases, including hypertension (high blood pressure), stroke, and hyperlipidemia (high blood cholesterol and triglyceride levels).
Covas also found that regular olive oil intake helps reduce inflammation, endothelial dysfunction (problems with the inner linings of blood vessels), thrombosis and carbohydrate metabolism.
Covas concluded "The wide range of *anti-atherogenic effects associated with olive oil consumption could contribute to explain the low rate of cardiovascular mortality found in Southern European Mediterranean countries, in comparison with other western countries, despite a high prevalence of coronary heart disease risk factors."
*Anti-atherogenic means preventing the hardening of the arteries and the development of atherosclerosis.
Frying with olive oil and heart disease risk
People who regularly eat foods fried in olive oil do not have a higher risk of heart disease or premature death, researchers at the Autonomous University of Madrid in Spain reported in the BMJ (British Medical Journal).
In this study, Professor Pilar Guallar-CastillĆ³n and colleagues surveyed 40,757 adults aged from 26 to 69 years over an 11-year period. They focused on the people's cooking methods and dietary habits. None of the participants had heart disease when the study started.
The team defined fried meals as food that had only been prepared by frying it. Participants were also asked whether their fried food was sautƩed, battered or crumbed.
The researchers concluded:
"In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death."
Olive oil may help prevent stroke
Dr. CĆ©cilia Samieri, from the University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France, and colleagues reported in the journal Neurology that olive oil may prevent strokes in older people.
The team found that older people who regularly used olive oil for cooking and salad dressing or with bread had a 41% lower risk of stroke, compared with their counterparts who never consumed it.
Dr. Samieri said, "Stroke is so common in older people and olive oil would be an inexpensive and easy way to help prevent it."
Depression risk and olive oil
People whose diets are high in trans fats - fast foods and mass-produced foods like pastries - may have a higher risk of depression, compared with those whose diets are rich in mono- and polyunsaturated fats.
According to a study carried out at the University of Las Palmas de Gran Canaria in Spain and published in PLoS ONE, olive oil appears to have a slight protective effect regarding depression risk.
Dr. Almudena SƔnchez-Villegas and colleagues added that their findings stood even after taking into account people's overall diet, physical activity and lifestyle.
The research team gathered and analyzed data on 12,000 volunteers over a period of 6 years. Their average age at the start of the study was 37.5 years. They had all regularly completed a 136-item questionnaire which had information on their dietary habits, lifestyle, and physical and mental health.
The investigators counted the number of people with depression at the start of the study and then again during each follow-up. Cases of depression had to be those clinically diagnosed by a doctor.
The study authors found that when they compared the volunteers who consumed trans fats regularly with individuals whose dietary fat consisted primarily of olive oil, the trans fat consumers had a 48% higher risk of developing depression.
The amount of trans fat consumed was directly related to depression risk - the more they ate, the higher the risk.
Olive oil may reduce breast cancer risk
A team of scientists at the Universitat Autonoma de Barcelona in Spain found a key mechanism by which virgin olive oil protects the body against breast cancer, in contrast to other vegetable oils.
The researchers decoded a complete cascade of signals within the cells of breast tumors that are activated by virgin olive oil. They concluded that the oil reduces the activity of p21Ras, an oncogene, prevents DNA damage, encourages tumor cell death, and triggers changes in protein signaling pathways.
The team found that while corn oil - which is rich in n-6 polyunsaturated fatty acids - increased the aggressiveness of tumors, virgin olive oil had the opposite effect.
They demonstrated that virgin olive oil is linked to a higher incidence of benign (non-cancerous) breast tumors.
Olive oil helps maintain healthy cholesterol levels
A Japanese study published in the Medical Science Monitor3 showed that LDL-cholesterol mean concentrations were lowered in 28 outpatients who were given olive oil supplements once a day for six weeks.
LDL (low density lipoprotein) is often referred to as "bad cholesterol". The "good cholesterol" is called HDL (high density lipoprotein).
The study authors concluded "These results point to an overwhelmingly beneficial influence of olive oil on the lipoprotein spectrum."
Extra virgin olive oil and alzheimer's disease
Oleocanthal is a type of natural phenolic compound found in extra-virgin olive oil. In laboratory experiments with mice, researchers discovered that oleocanthal helps shuttle the abnormal Alzheimer's disease proteins out of the brain.
As background information, the researchers explained that Alzheimer's disease rates are lower in Mediterranean countries, where consumption of olive oil is higher than anywhere else in the world.
Amal Kaddoumi and team set out to determine whether oleocanthal might help reduce the accumulation of beta-amyloid, believed to be the culprit of Alzheimer's disease (AD).
Their study was published in the journal Chemical Neuroscience.
The team tracked the effects of oleocanthal in the cultured brain cells and brains of laboratory mice.
They found that in both cultured brain cells and the mice's brains themselves oleocanthal consistently boosted the production of two proteins and key enzymes known to be vital in the removal of beta-amyloid from the brain.
The study authors concluded "Extra-virgin olive oil-derived oleocanthal associated with the consumption of Mediterranean diet has the potential to reduce the risk of AD or related neurodegenerative dementias."
Extra virgin olive oil and acute pancreatitis
Extra virgin olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of acute pancreatitis (sudden inflammation of the pancreas).
Researchers at the University of Granada in Spain carried out an in vitro experiment which found that the components of extra virgin olive oil can protect from acute pancreatitis.
Head researcher, MarĆa BelĆ©n LĆ³pez MillĆ”n said that "there is increasing evidence that there are oxidative-inflammatory processes involved in the origin of chronic diseases and that diet plays an important role in such processes."
Olive oil and the liver
Investigators at the University of Monastir, Tunisia, and King Saud University, Saudi Arabia, carried out a study demonstrating that extra virgin olive oil may protect the liver from oxidative stress.
Oxidative stress refers to cell damage associated with the chemical reaction between free radicals and other molecules in the body. Put simply, oxidative stress means cell damage.
In this study, which was published in BioMed Central, Mohamed Hammami and colleagues reported that laboratory rats exposed to a moderately toxic herbicide that were fed on a diet containing olive oil were partially protected from liver damage.
Hammami said "Olive oil is an integral ingredient in the Mediterranean diet. There is growing evidence that it may have great health benefits including the reduction in coronary heart disease risk, the prevention of some cancers and the modification of immune and inflammatory responses. Here, we've shown that extra virgin olive oil and its extracts protect against oxidative damage of hepatic tissue".
Olive oil may help protect from ulcerative colitis
Ulcerative colitis, a fairly common long-term (chronic) disorder, is a disease that causes inflammation of the large intestine (colon). It is a type of inflammatory bowel disease that is similar to Crohn's disease, a related disorder.
Scientists at the University of East Anglia in England say that consuming more olive oil could help fend off ulcerative colitis.
Dr Andrew Hart and team gathered and analyzed data on more than 25,000 people living in Norfolk, England. They were aged between 40 and 65 years. The volunteers were part of the EPIC study (European Prospective Investigation into Diet and Cancer), spanning from 1993 to 1997. None of them had ulcerative colitis at the start of the study.
The participants regularly completed questionnaires and kept detailed food diaries, which included information on their overall health and consumption of fats.
In a 2004 follow up, the researchers compared the diets of those who had developed ulcerative colitis with those who had not.
They discovered that the participants with the highest intake of oleic acid - a component of olive oil - had a 90% lower risk of developing ulcerative colitis compared to those with the lowest intake.
Dr. Hart said "Oleic acid seems to help prevent the development of ulcerative colitis by blocking chemicals in the bowel that aggravate the inflammation found in this illness. We estimate that around half of the cases of ulcerative colitis could be prevented if larger amounts of oleic acid were consumed. Two-to-three tablespoons of olive oil per day would have a protective effect."
Recent developments on the health benefits of olive oil from MNT news
Extra nuts or oil with Mediterranean diet could protect memory
Researchers in Spain have suggested that following a Mediterranean diet supplemented with additional portions of antioxidant-rich extra virgin olive oil or mixed nuts could protect cognitive functioning in older adults.
The nutritional value of 100g (3.5oz) of olive oilEnergy - 3,701 kJ (885 kcal)
Carbohydrates - 0 g
Fat - 100 g.
- saturated 14 g
- monounsaturated 73 g
- polyunsaturated 11 g
- omega-3 fat <1.5 g
- omega-6 fat 3.5-21 g
Protein - 0 g
Vitamin E - 14 mg (93% of recommended daily intake for adults)
Vitamin K - 62 Ī¼g (59% of recommended daily intake for adults).
November 10, 2015
Avocados: Health Benefits, Nutritional Information
Avocados are a creamy, buttery fruit grown in warm climates and often enjoyed in Mexican and South American cuisine.
This MNT Knowledge Center feature is written by MNT's qualified nutritionist and forms part of a collection of articles on the health benefits of popular foods. In the article we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown of the avocado. To maintain balance, we will also look at the possible health risks of consuming avocados.
Possible health benefits of avocados
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like avocados decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Avocados are naturally nutrient-dense and contain around 20 vitamins and minerals.
Healthy for the heart: According to registered dietitian Patricia Groziak, MS, RD, with the Hass Avocado Board, avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols are recommended for their ability to help maintain healthy cholesterol levels.1
Great for vision: Avocados contain lutein and zeaxanthin, two phytochemicals that are essential to eye health. These two carotenoids act as antioxidants in the eye and can minimize the damage and reduce the risk of developing age-related macular degeneration.
Osteoporosis prevention: Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K may be just as important. Vitamin K can improve bone health by increasing calcium absorption and reducing urinary excretion of calcium.3
Low intakes of vitamin K have been associated with a higher risk of bone fracture. One-half of an avocado provides approximately 25% of the daily-recommended intake for vitamin K.
Cancer fighter: Low levels of folate have been shown to increase the risk of breast cancer in women. Adequate intake of dietary folate (from food, not necessarily supplements) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers.
Although the mechanism of protection is currently unknown, researchers believe that folate's protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. One-half of an avocado provides approximately 20% of the daily-recommended intake for folate.
Healthy babies: Folate is also extremely important for pregnant women. Adequate intake protects against miscarriage and neural tube defects. Recent research has also shown that a father's folate status before conception may be just as important. In a study from McGill University, paternal folate deficiency in mice was associated with a 30% higher number of various birth defects than in offspring with no paternal folate deficiencies.4
Lowered risk of depression: Another benefit of foods with high levels of folate is a lowered risk of depression. Folate helps to prevent an excess of homocysteine forming in the body, which can block blood and other nutrients from reaching the brain. Excess homocysteine can interfere with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.5
Improved digestion: Despite its creamy texture, an avocado is actually high in fiber, with approximately 6-7 grams per half fruit. Eating foods with natural fiber can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer.
Natural detoxification: Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
Protection from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.
Nutritional breakdown of avocados
According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains 64 calories, 6 grams of fat, 4 grams of carbohydrate, 0 grams of sugar, 3 grams of fiber and 1 gram of protein.
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3s.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates into sugar, which helps to keep sugar levels in your blood stable.
Fat is essential for every single cell in your body. In fact, over sixty percent of your brain is made of fat. Eating healthy fats will make your skin glow, increase vitamin and mineral absorption and even help boost your immune system.
Do not be fooled by fat-free and low-fat products, or shy away from foods like avocados and nuts that are full of healthy fats. Ever since the low-fat craze started in the 1950s, we have only become fatter. Manufacturers often just replace the fat in reduced and fat-free products with sugar.
This does not mean you should eat loads of bacon cheeseburgers and fried foods, because not all fats are created equal. Eating healthy fats daily (like mono- and polyunsaturated fats in avocados) will improve heart health, lower cholesterol, keep you full and satiated and curb your cravings for fried, greasy foods. On the flip side, fried foods, processed meats and cheeses contain saturated fats that clog arteries and increase cholesterol.
How to incorporate more avocados into your diet
You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.
How to cut, slice, peel and pit avocados avocado sandwichAvocado can be mashed and spread on toast instead of butter or sliced and added to a sandwich.
Quick tips:
Spread avocado on toast in the morning instead of butter
Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich
The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.
Try these healthy and delicious recipes using avocado:
-Coconut kale smoothie
-Roasted Brussels sprouts with toasted pecans and avocado
-Poblano chilaquiles
-Chipotle mango guacamole.
November 10, 2015
The Health Benefits of Nori (the Seaweed That Wraps Sushi)
Nori is an edible red seaweed that is popular in East Asia, especially Japan. In the West, it is perhaps best known as the seaweed that wraps pieces of sushi, although it is also used as a garnish, for flavoring noodle dishes and soups, or as a health supplement. Indeed, as the nutritional value of nori continues to come to light, more and more health food stores worldwide are beginning to sell it in fresh or dried form.
List of Health Benefits
Rich in protein –
100 grams of nori contain between 30 and 50 grams of protein, making it one of
the plant world’s richest sources of protein and comparable in density to
spirulina, chlorella, and soybeans. Protein is needed for building and
repairing muscles, building enzymes and antibodies, and cell maintenance and
growth.
Lowers cholesterol
– According to a study published in the June 2001 edition of the British
Journal of Nutrition, when rats that were on an otherwise high-cholesterol diet
were fed nori, their LDL cholesterol levels lowered, suggesting that nori plays
an important role in stabilizing cholesterol levels. Perhaps this is because
nori is surprisingly rich in omega-3 fatty acids, which are well-known for
reducing LDL cholesterol. They also help lower blood pressure, therefore making
nori excellent for the cardiovascular system.
Dietary fiber –
Nori is comprised of approximately 33 percent dietary fiber, making it an effective
laxative and a good cure for constipation. Also, since high-fiber foods have
the ability to make you feel full for longer, nori is also a good weight loss
food (a fact that is reinforced by its low calorie and fat content).
Lowers cancer risk
– A study published in the May 2010 edition of the British Journal of
Nutritionfound that the regular consumption of nori was linked to lowered rates
of breast cancer for menopausal and pre-menopausal women. This is unsurprising,
since nori is rich in antioxidants such as vitamin C that help neutralize the
cancer-causing effects of free radicals.
High in iron –
100 grams of nori contain approximately 88 percent of our recommended daily
intake of iron, making it an extremely rich source of this much-needed mineral.
Furthermore, a Venezuelan study published in 2007 for the Journal of Nutrition
showed that nori, unlike many grains and beans,doesn’t contain phytates, which
can drastically lower the absorption rate of iron.
Improves bone health
– 100 grams of nori contain 280 milligrams of calcium (28 percent of our RDI)
and 300 milligrams of magnesium (85 percent of our RDI). While we all know that
calcium is good for the bones and is needed to prevent osteoporosis,
lesser-known is that fact that we also need magnesium to help absorb it. Since
nori contains sizable quantities of both, it is the perfect bone-builder.
Impressive iodine
content – Sea vegetables are the plant world’s premier source of iodine,
and nori doesn’t disappoint. 100 grams of it contain approximately six
milligrams of this extremely important mineral. Indeed, according to the Food
Standards Australia New Zealand (FSANZ), one sushi roll wrapped in nori
contains 92 micrograms of iodine, which is close to an adult’s RDI of 150
micrograms. Iodine deficiencies are very common in the West and can lead to
serious conditions such as goiter and hyperthyroidism.
Aside form the nutrients already mentioned, 100 grams of
nori also provide us with vitamin A (288 percent of our RDI), thiamine (60
percent), riboflavin (194 percent), niacin (78 percent), folate (475 percent),
as well as impressive levels of phosphorous, potassium, zinc, and vitamins C,
E, and K.
(from Michael
Ravensthorpe's blog)
November 9, 2015
November 9, 2015
12 Proven Benefits of Pomegranates
Pomegranates are among the healthiest fruits on earth.
They contain a range of beneficial plant compounds, unrivaled by other foods.
Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases.
Here are 12 health benefits of pomegranates, that are supported by modern scientific research.
1. Pomegranates Are Loaded With Important Nutrients
The pomegranate, or Punica granatum, is a shrub that produces a red fruit.
Categorized as a berry, the pomegranate fruit is about 5-12 cm (2-5 inches) in diameter.
It is red, round and looks kind of like a red apple with a flower-shaped stem.
The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.
The arils are what people eat, either raw or processed into pomegranate juice.
This is what pomegranates look like:
Pomegranates have an impressive nutrient profile:
One cup of arils (174 grams) contains:
- Fiber: 7 grams.
- Protein: 3 grams.
- Vitamin C: 30% of the RDA.
- Vitamin K: 36% of the RDA.
- Folate: 16% of the RDA.
- Potassium: 12% of the RDA.
The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugar, and 144 calories.
However, where pomegranates really shine is in their content of powerful plant compounds, some of which have potent medicinal properties.
Bottom Line: The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.
2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties
There are two unique substances in pomegranates that are responsible for most of their health benefits.
Punicalagins
Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.
They
are so powerful that pomegranate juice has been found to have three
times the antioxidant activity of red wine and green tea (3).
Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.
Punicic Acid
Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.
It is a type of conjugated linoleic acid with potent biological effects.
Bottom Line: Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.
3. Pomegranate Has Impressive Anti-Inflammatory Effects
Chronic inflammation is among the leading drivers of many killer diseases.
This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.
Pomegranate
has potent anti-inflammatory properties, which are largely mediated by
the antioxidant properties of the punicalagins.
Test
tube studies have shown that it can reduce inflammatory activity in the
digestive tract, as well as in breast cancer and colon cancer cells.
One
study in diabetics found that 250 ml of pomegranate juice per day for
12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32%
and 30%, respectively.
Bottom Line: The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many killer diseases.
4. Pomegranate May Help Fight Prostate Cancer
Prostate cancer is the most common type of cancer in men.
Laboratory
studies have shown that pomegranate extract can slow down cancer cell
reproduction, and even induce apoptosis (cell death) in cancer cells.
The PSA (prostate specific antigen) is a blood marker for prostate cancer.
Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.
Interestingly,
a human study found that 237 ml (8 oz) of pomegranate juice per day
increased the PSA doubling time from 15 months to 54 months, which is huge.
Bottom Line: There is preliminary evidence that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.
5. Pomegranate May Also be Useful Against Breast Cancer
Breast cancer is the most common type of cancer in women.
Pomegranate extract has been shown to inhibit reproduction of breast cancer cells, and may even kill some of them.
However, this is currently limited to laboratory studies. More research is needed.
Bottom Line: Laboratory studies have shown that pomegranate extract can help fight breast cancer cells, but human studies are needed to confirm this.
6. Pomegranate May Lower Blood Pressure
High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.
In
one study, people with high blood pressure had a significant reduction
after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks.
Other
studies have found similar effects, especially for systolic blood
pressure (the higher number in a blood pressure reading).
Bottom Line: Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as 2 weeks.
7. Pomegranate May Help Fight Arthritis and Joint Pain
Arthritis is a common problem in Western countries.
There are many different types, but most of them involve some form of inflammation in the joints.
Given
that the plant compounds in pomegranate have anti-inflammatory effects,
it makes sense that they could help treat arthritis.
Interestingly,
laboratory studies have shown that pomegranate extract can block
enzymes that are known to damage joints in people with osteoarthritis.
It has also been shown to be beneficial against arthritis in mice, but there is very little evidence in humans so far.
Bottom Line: Studies in animals and isolated cells have shown that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.
8. Pomegranate Juice May Lower Your Risk of Heart Disease
Heart disease is currently the world’s most common cause of premature death.
It is a complicated disease, driven by many different factors.
Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.
In
a study in 51 people with high cholesterol and triglycerides, 800
milligrams of pomegranate seed oil per day for 4 weeks was shown to
significantly lower triglycerides and improve the triglyceride:HDL
ratio.
Another
study looked at the effects of pomegranate juice in people with type 2
diabetes and high cholesterol. They noted significant reductions in LDL
cholesterol, as well as other improvements.
Pomegranate
juice has also been shown, in both animal and human studies, to protect
the LDL cholesterol particles from oxidation, one of the key steps in
the pathway towards heart disease.
Bottom Line: Several human studies have shown that pomegranate can have benefits against heart disease. It improves the cholesterol profile and protects LDL cholesterol from oxidative damage.
9. Pomegranate Juice May Help Treat Erectile Dysfunction
Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.
Pomegranate juice has been shown to be beneficial in increasing blood flow and erectile response in rabbits.
In
a study of 53 men with erectile dysfunction, pomegranate appeared to
have some benefit, but it was not statistically significant.
Bottom Line: Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.
10. Pomegranate Can Help Fight Bacterial and Fungal Infections
The plant compounds in pomegranate can help fight harmful microorganisms.
For example, they have been shown to be beneficial against some types of bacteria, as well as the yeast Candida albicans.
The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth.
This includes conditions like gingivitis, periodontitis and denture stomatitis.
Bottom Line: Pomegranate has anti-bacterial and anti-viral properties, which may be useful against common diseases of the gums.
11. Pomegranate May Help Improve Memory
There is some evidence that pomegranate can improve memory.
In one study in surgical patients, 2 grams of pomegranate extract prevented deficits in memory after the surgery.
Another
study in 28 elderly individuals with memory complaints found that 237
ml (8 oz) of pomegranate juice per day significantly improved markers of
verbal and visual memory.
There is also some evidence from studies in mice that pomegranate can help fight Alzheimer’s disease.
Bottom Line: Some evidence shows that pomegranate can improve memory in the elderly and post-surgery, and studies in mice suggest that it can protect against Alzheimer’s disease.
12. Pomegranate May Improve Exercise Performance
Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.
In
a study of 19 athletes running on a treadmill, 1 gram of pomegranate
extract 30 minutes before exercise significantly enhanced blood flow.
This led to a delay in the onset of fatigue, and an increase in exercise efficiency.
More studies are needed, but it seems like pomegranate may be beneficial for physical performance, similar to beetroot juice.
13. Anything Else?
If
you want to enjoy the health benefits outlined in the article, then you
can either eat the pomegranate arils directly, or drink pomegranate
juice.
At the end of the day, pomegranates are among the healthiest fruits on the planet.
They have wide-ranging benefits, and may help reduce the risk of all sorts of serious diseases.
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