Category: Health Foods

Organic Foods: What They Are and Why You Should Eat Them

Technologist with tablet computer standing by water tank conveyers doing quality control of apple fruit production in food processing plant
iStock

Pesticides – those scary chemicals that kill insects so that they will stop ruining the crops that we eat. But if pesticides are harmful to insects, are they harmful to humans? What is being done to avoid eating pesticide-laden foods? Let’s find out.

When you think of organic foods, you probably imagine crunchy kale, juicy apples, and other produce with leaves that look like they’ve been touched by a magic wand. Perhaps you assume these foods are expensive and taste weird. However, we now know that these assumptions are misguided.

Conventional fruits and vegetables are often loaded with synthetic fertilizers and other rather nasty ingredients. But what exactly does it mean for something to be organic? Do these foods taste better? Is it worth your money to buy them?  

What Does “Organic” Actually Mean?

Organic foods are produced without synthetic pesticides or fertilizers. They are typically raised without antibiotics or hormones. Additionally, organic livestock is kept in conditions that are more humane and minimizes stress and pain than those of factory-farmed animals, so if you are an animal lover, this should whet your appetite. 

Why Buy Organic Foods?

When you buy food that isn’t certified organic, you’re likely eating produce that has been treated with toxic synthetic pesticides as previously mentioned. These chemicals can be found in conventional produce, as well as meat and eggs. The Environmental Protection Agency (EPA) allows conventionally grown fruits and vegetables to be doused with a staggering number of pesticides. Why? Because the government believes that trace amounts of pesticides on conventionally grown foods are not harmful to humans.

Let’s take grapes as an example. One pesticide, methyl trifluoride (yes, that’s a word!), is allowed on grapes. In one application, up to 1.5 million pounds of this stuff can be sprayed on a single acre of grapevines. 

So Why are Pesticides Bad for Your Health?

Farmer Spraying Pesticides
Farmer Spraying Pesticides. iStock

Let’s put it this way – anything artificial added to food items would not make the good food health list and synthetic pesticides, which they all are, can potentially wreak havoc on your gut over the years. Besides synthetic pesticides, processed foods can also fall into this category. That doesn’t mean that everyone in this world who eats non-organic or processed foods is prone to disease, but wouldn’t it be nice if we do whatever is possible to avoid such a risk?

Quoting from nature.com, “… [when] eating a non-organic apple, you are also eating over 30 different pesticides that have been sprayed on the apple“.  And pesticides can be a potential risk for cancer, and Alzheimer’s Disease, and can have reproductive issues.

Which Foods are Best to Buy Organic?

While all organic foods are better than conventionally grown foods, some are more important to buy than others. These foods are most likely to contain high levels of pesticide residue. That makes it even more important to buy organic. These foods include: Grapes – Strawberries – Apples – Peaches – Bell peppers – Tomatoes – Celery – Spinach – Potatoes 

How to Find Truly Organic Food

Vegetables
Eating organic is more healthy but also more expensive

When you’re buying produce, you will want to look for the USDA Organic seal. This seal means that the food is certified organic and has met the government’s standards for being grown organically.

The same applies to meat, eggs, and dairy products. You will want to make sure they are certified. But what if you can’t find these? You can also look for foods that are certified by third parties; such as certification seals like these: – Certified Humane – Global Aquaculture Alliance – Animal Welfare Approved – Non-GMO Project – Food Alliance – Organic Materials Review Institute These seals indicate that a third-party certifying agency has verified that a product has been produced according to organic standards. 

The Big Problem with Organic Foods

The problem is that they cost more. Organic produce is twice as expensive as conventionally grown produce. Organic dairy and meat products can be even more expensive. And while these foods can be a good investment in your health, they may not be worth it for everyone.

If you are living on a limited budget, it’s possible it would be better to buy non-organic foods. For example, you may be able to get all the nutrients you need from a non-organic diet that costs a lot less per person. And while eating organic foods can be beneficial, it’s important to remember that eating anything is better than eating nothing at all. 

Final Words

The bottom line is this: Eating organic foods is not a frivolous thing to do. It is a way to protect yourself and your family from harmful pesticides that are sprayed on non-organic crops. If you can afford to buy them, they are worth the money.

Organic produce has fewer pesticide residues and more nutrients and is less likely to be contaminated with pathogens such as E. coli and salmonella. Better care is given to organic farm aminals. The farming methods are also better for the environment, reducing pesticide and fertilizer runoff into nearby waterways. So eat up and enjoy!

7 Amazing Ways Drinking Earl Grey Tea Can Change Your Life!

If you’re a Star Trek enthusiast, you know that Captain Picard’s favorite tea is earl grey! But why? Is it because of its health benefits or because it helped him think clearer, or perhaps he simply liked the taste! Jean-Luc Picard never made hasty decisions, so let’s take a look and see why he always ‘Made is so’ for earl grey tea!

Earl Grey Overview

Earl Grey Tea wit tea bag
Photo by Miska Sage on Unsplash

Earl Grey tea comes from a plant called Camellia sinensis, which is grown mostly in Aisa, specifically in the countries of China, India, Myanmar, Cambodia, Sri Lanka, and Japan. The plant’s leaves are naturally green, but through a process called oxidation, which is the state at which atoms lose electrons, the leaves turn color from green to black and it is from these blackish leaves that Earl Grey tea is made. The tea has a powerful taste that is much stronger than other black teas and with that said, let’s look at what the benefits are when drinking Earl Grey. 

      • It is believed to help relieve stress and anxiety.
      • It’s been shown to have positive effects on the respiratory system.
      • It’s been shown to have health benefits for those suffering from cardiovascular disease or diabetes.
      • It contains less caffeine than other types of tea due to its lower level of oxidation.
      • It’s said to have a positive effect on mental alertness and cognitive function – No doubt every starship captain would need that! 

Stress and Anxiety

Most teas in general have been proven to reduce stress and that includes earl grey. In one study, people who drank this tea were found to experience less stress, compared to a group who didn’t drink it. Earl Grey tea contains some caffeine, but compared to other coffees or energy drinks, it has a lower caffeine content and a lower level of oxidation.

This means it can help keep your heart rate and blood pressure lower, leading to better overall health and less stress. And it doesn’t have that harsh taste that many black teas have. Earl Grey is traditionally a gentle, floral black tea that can soothe even the worst stress. Earl Grey can also improve your immune system by boosting your immunity and prevent allergies.

Respiratory System

The tea is an excellent choice for people who suffer from asthma, COPD, and bronchitis. Many people feel better after drinking a cup or two to three cups a day. A study conducted by researchers from McMaster University found that people who drank Earl Grey tea every day for three months had a lower risk of coronary heart disease and strokes than those who drank decaffeinated Earl Grey tea. It was also shown that this regular consumption of Earl Grey tea was associated with a lessened risk of mortality from all causes during the study period.

It has been found that this tea contains a significant amount of antioxidant properties that reduce the risk of cancer.

Cardiovascular Disease and Diabetes

According to research published in The Journal of Nutrition, Earl Grey tea has a positive impact on people who have cardiovascular disease and diabetes and has even been shown to reduce their blood sugar levels. The tea has a low level of antioxidant activity, so many of the antioxidants contained in the tea are actually helping these people fight against heart disease and diabetes.  More than any other type of tea, Earl Grey contains chlorogenic acid, which is thought to help with cardiovascular disease. It’s actually also shown to have a protective effect on the heart, as well as lower blood pressure.

Caffeine Content

If you don’t need the caffeine, Earl Grey can be enjoyed in a non-caffeinated version and this can provide a greater health benefit. It’s no wonder the beverage has become an iconic drink, and many a trendsetter has picked up on this delicious new health trend. While you should always be wary of overdoing any supplement or food, when drinking Earl Grey, the tea’s benefits are unquestionable. The key is to drink it in moderation and if you don’t need the caffeine, you can even try drinking a non-caffeinated version and reap all its health benefits. And if you’re a tea fan who’s been trying to add Earl Grey tea to your diet, and it doesn’t seem to be happening…well this is an easy solution.

Mental Alertness and Cognitive Function

Neurons in the Brain
Neurons in the Brain

Earl Grey tea helps improve cognitive function and may improve your attention span. Researchers say that drinking the tea before performing mentally challenging tasks can help increase focus. It also improves verbal skills, helping the user be more expressive. Additionally, it may help prevent Alzheimer’s disease. This may be due to the sedative effects of the tea. It has been shown to reduce levels of cortisol and amylase, which can increase the risk of the Alzheimer’s illness. The black tea associated with Earl Grey is also known for its benefits to the heart and has been shown to help prevent heart disease.

How To Make Earl Grey Tea?

Before you drink this tea, warm it up first. Then, put it in the microwave for 20 seconds. Pour hot water in a cup and then steep your tea for 10 minutes. Remove the tea bags and then enjoy!

Conclusion

Because Earl Grey is not only a classic black tea, but a herbal tea that can be used to make delicious tea blends, and it’s a great source of antioxidants and if you become caption of a starship, you won’t want to do without it!

 

The Health Benefits of Hibiscus Antioxidant Tea

Hisbicus Tea
Photo by The Pop’d Shop on Unsplash

Hibiscus drinks are popular in many countries around the world. They are often served as a refreshing drink after meals, or as an accompaniment to tea or coffee.

Hibiscus is also becoming increasingly popular for its antioxidant properties. Recent studies have shown that hibiscus tea contains polyphenols and anthocyanins which can reduce oxidative stress and inflammation, making it an ideal drink for health-conscious individuals with chronic inflammatory conditions like arthritis, asthma, diabetes, heart disease, stroke, and high blood pressure.

What is Hibiscus?

Hibiscus Antioxidant Flower
Photo by Robert Thiemann on Unsplash

Hibiscus is a flowering plant that originates from the tropics. It belongs to the genus Hibiscus, which is botanically known as Casu Marzu and translates into ‘mad cow’. Hibiscus, known for its large flowers, is also known as ‘marigold’ in Latin and ‘red blooms’ in Hindi and Gujarati.

In countries like India, South Africa, and Malaysia, hibiscus is commonly known as bhang, and other similar names like ‘baby liquor’, ‘poisonous devil fruit’, and ‘poisoned rose’. The flower is mainly cultivated in Indian states like Goa, Gujarat, and Tamil Nadu. The plant is a much-reputed spice throughout India. Some of the most popular varieties include Marich, Amrut, Khwaja Siras, Khwaja Zulqarnain and Marri Bada. Hibiscus leaves and flowers are dried in the shade to preserve their freshness.

Antioxidant Properties of Hibiscus

Oxidative Stress Illustration
Oxidative stress. From Normal cells to Oxidative stress and aggressive free radicals, cell death.

Hibiscus tea is rich in antioxidants that are known to reduce inflammation and free radicals. So what are antioxidants and how do they benefit you?

Antioxidants are molecules that help stop damage to cells, DNA, and other molecules. Oxidative stress is considered to be the most important driver of aging.

It is the reason that aging accelerates and causes many diseases such as diabetes, heart disease, cancer, and neurodegenerative conditions like Alzheimer’s.

Free radicals are molecules that cause oxidative stress and contribute to chronic inflammation and oxidative damage. Antioxidants fight free radicals and may also stimulate the growth and development of stem cells.

Health Benefits of Hibiscus

1. The juice from this flower can prevent cancer.
2. Hibiscus can help people with asthma to control their symptoms.
3. Cuts the risk of high blood pressure. Research has revealed that people who drink hibiscus tea regularly, experience a significant reduction in blood pressure.
4. Promotes weight loss. Research has shown that drinking hibiscus tea can help you lose weight as its main ingredients – green tea, boronic acid, and hibiscus – can increase your metabolism, and make you feel full.
5. Helps digestion. Hibiscus tea can act as a laxative for people with digestive issues like bloating and heartburn.

How to Brew a Cup of Hibiscus Tea

Hibiscus tea is made by infusing a finely divided hibiscus flower or herb in boiling water. Rinse the hibiscus leaves or flowers and remove the petals to get a finely divided flower. Chop the leaves, flowers, and stem into small pieces and soak in water for half an hour. Grate or peel the leaves and infuse the infused water for 15 minutes. Add a few drops of honey to the tea and serve with honey and raisins.

Conclusion

Hibiscus does not have any artificial preservatives or flavorings, and it’s free from gluten, dairy, nuts, and lactose, so it’s a great choice for anyone with food allergies.

How to Drink a Cup of Tea and Live Longer

Tea poured into cupIf only we Americans would take after the British when they say “Care for a spot of tea?”.  No doubt they’re on to something because most teas contain a wide variety of healthy nutrients.

 

You just can’t go wrong with tea for weight loss, better sleep, more antioxidants for your body and brain, and a host of other advantages.

How Tea Helps with Weight Management

It’s been said that drinking tea can help to control blood sugar levels. In contrast, eating is often necessary in order to regulate blood sugar levels. Also, drinking tea lowers the caloric intake for each cup of tea consumed. It’s very important to drink a hot cup of tea for at least 15 minutes before going to bed so that it’s prepared and ready to consume. It helps to relax the body and will help to keep you away from eating foods that will lower your metabolism.

What are the best teas to drink for weight loss? One of the best beverages for weight loss is dark teas. Dark teas tend to contain less caffeine than fruit teas and there are an array of different varieties that you can drink. Among the most popular dark tea varieties include oolong, black, green, and white teas.

Why Tea is Good for Your Sleep

Woman sleeping with alarm clock showing 7:00 AMThere is much evidence to suggest that drinking certain specific teas can help you sleep better. According to Professor John Britton at University College London:

“There is substantial evidence from studies with animals and humans that tea consumption prevents or moderates the decline in sleep onset latency over time, which is usually associated with age.”

But when it comes to tea, there are some subtle qualities that can make a big difference. One of the favorites amount researchers is Chamomile. It is a well-known herb that has been used for centuries to help reduce inflammation, anxiety, and insomnia. In fact, many people regard chamomile as a mild tranquilizer.

The Benefits of Antioxidants in Tea

Illustration of how Antioxidant Works Against Free RadicalsAntioxidants are nature’s way of keeping cells and tissues intact. They stop our body’s toxic proteins from forming harmful compounds in the blood and damage our cells. Tea has the highest concentration of antioxidants of any beverage. You can make this popular drink even more antioxidant-rich by brewing it in a teabag that’s also loaded with antioxidants.

For example, a green tea bag has the equivalent amount of antioxidants to a cup of spinach. Research shows that when you drink green tea daily, it may have a measurable impact on your metabolism. The reason for this is that the tea leaves’ vitamin C, or ascorbic acid, promotes a faster metabolism.

Although green and black teas may have high levels of antioxidants, according to an Oxygen Radical Absorbance Capacity (ORAC) analysis – a research laboratory that measures a food’s antioxidant activity, the tea with the most antioxidants is flor de Jamaica. The Spanish name for hibiscus. When brewed, this tea has 400% more antioxidants than black and green tea.

Note:  Although hibiscus tea is abundant in antioxidants if you take medication for blood pressure or blood sugar, you might want to defer to your medical practitioner first as taking meds and drinking hibiscus tea can lower your blood pressure and/or blood sugar.

Stress Management

Woman showing signs of headach or stress
Graphicstock

No one wants to deal with stress and we’ve posted numerous articles on how one can deal with anxiety, as well as depression, but when it comes to teas, here are a few that can help you calm down in addition to our blog suggestions: mint teas, chamomile teas, lavender teas, rose teas, and matcha. Give them a try. What do you have to lose?

The Best Teas for Your Overall Health

While, of course, there are many different types of teas, We’ve narrowed it down to three particular types for your good health. They are regular, decaffeinated black and green tea.

All Three Offer the Following Benefits

1. Tea for weight loss. We all know it’s important to eat healthful food. The antioxidants in green tea can help you avoid the signs of aging, as well as fight bacteria.

2. Tea for better sleep. Green tea contains a large amount of caffeine, so we won’t recommend it in this category but Chamomile, Valerian Root, and Lavender are highly recommended. There is also calorie and caffeine-free peppermint tea.

3. Tea for better stress management. There are numerous teas that may keep you calmer. Mint chamomile, lavender, and hibiscus teas to name a few, but we are not suggesting to drop your whole anti-anxiety routine (whatever plan you are on). We are, however, proposing that these teas may be that one added factor that could very well change your stress level.

Conclusion

So there you have it, a list of numerous awesome tea benefits to help you make your tea drinking a habit. Talk to you soon with my next post on The Top 10 Reasons To Drink Tea Every Day.

Note:  As previously mentioned, if you are on any medications, please speak to your doctor or medical provider regarding drinking these teas.

4 Basic Nutrition Meals for Good Health

Vegetables
For those who are not deficient in vitamins, eating healthy foods is one of the best ways to go

If you’ve been reading our diet and health articles, you have seen what good nutrition can do for you, so let’s extend these benefits by discussing some healthy meals for maintaining our natural well-being.  

Here are some meals that cover some of the most nutritional items on the planet. 

Breakfast

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1. Mixed Greens with Tomatoes, Whole Grains, and Turmeric with a Touch of Light Dressing

Granola-Tumeric Chips with Blueberries, Strawberries, and Raisins over Cottage Cheese 
Photo: SS

Many of you are concerned about gaining weight, but this dish is a dieter’s dream. Packed with essential nutrients your body will love but low on calories.

  • Granola: Loaded with fiber which helps to avoid weight gain, but read the labels! Some food items that offer granola may be high in calories, such as cereal.. With that said, this is a nutrient-packed food and contains oats, whole grains, protein, iron, vitamin D, folate, and zinc.
  • Tomatoes: They say eating green vegetables are some of the healthiest veggies you can eat, but red ones are too! Enter Tomatoes, which contain a nice supply of antioxidants through the hydrocarbon lycopene. Hydrocarbon is a chemical element that contains carbon and hydrogen.  Lycopene has been known to reduce the risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. So instead of just sticking with greens, get colorful!

  • Turmeric – a plant that contains curcumin, which has potent anti-inflammatory effects and a strong supply of antioxidants. Because of its abundance of curcumin, turmeric can fight off indigestion, abdominal bloating, and loss of appetite.

    The end result is that if you want to keep your immune system strong, add this healthy plant to your diet. Recommended by the United States Department of Agriculture (USDA) National Nutrient Database, it is suggested to take  400 to 600 milligrams of turmeric three times daily to help with inflammation relief.

2. Bowl of Whole Wheat Cereal with Strawberries, Blueberries, and Garonla Chips

Bowl of Cereal
Photo by SS

Here we keep our granola but substituted the veggies with fruits. Berries to be exact.  We discuss the benefits of berries below in our lunch menu, so we won’t repeat it here.

Just know that you are adding in some great nutrients when you have fruit, any fruit! The more colorful, the more nutritious. That goes for veggies too!

Lunch
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3. Egg Salad, Strawberries, and Blueberries

Plate of eggs, strawberries and blueberries
Photo by SS
  • Eggs: We won’t fool you.  A portion of eggs are high in cholesterol, but in 2000, the American Heart Association made the determination that healthy adults can enjoy them once per day, but they still warn that it shouldn’t surpass the total daily cholesterol limit of 300 mg; however, but there are many healthy ingredients in these chicken delights that can override this negative.

    Packed with protein, lutein, choline, and B vitamins, they are good for your body overall. If eating eggs concerns you or if you have cholesterol or heart issues, talk to your doctor about eggs and if you get the go-ahead, dig in!     
  • Blueberries
Fresh Berries in a bowl
Photo by Brandon Wilson on Unsplash

What can we say about this tasty fruit? Known as a superfood, blueberries are loaded with antioxidants, which fight off those nasty and unhealthy free radicals. 

As a matter of fact, blueberries have the highest antioxidant capacity of just about every other fruit and vegetable out there. Studies have shown they may help prevent heart disease, diminish brain diseases and help with anxiety. 

  • Strawberries: These red delights contain two grams of fiber which improves your digestive health and as with blueberries, they fight oxidative stress which reduces our risk of acquiring illnesses such as heart disease and cancer.

Dinner

4. Turmeric Salmon with Beats, Sweet Potatoes, Guacamole, and Kale

Salmon on a plate
Salmon is one of the healthiest foods you can eat! Photo: Graphic Stock
  • Salmon: This superfood is known to be one of the healthiest foods around because of its rich set of Omega-3 fatty acids. This nutritious fish also assists in maintaining eye and brain health. It defends against such illnesses as Alzheimer’s disease and helps drive back depression. Eating salmon three times a week can help you maintain your health, especially if you are in your senior years.
    • Beats come from the beetroot plant and contain essential nutrients such as iron and vitamin C.
    • Sweet potatoes are great for depression and anxiety. This vegetable also helps to regulate blood pressure and contains potassium, a needed macromineral for our body, as well as magnesium, which supports the immune system, among many other health benefits.
    • Guacamole: You can’t go wrong with this fruit! Yes, it’s a fruit and comes from the avocado tree. It is loaded with some essential health ingredients. Here’s the rundown of guac’s benefits: Vitamins K, C, B5, B6, and E. It also contains potassium and folate.
    • Kale: This hearty appetizer contains all the vitamins in guacamole as well as manganese, calcium, copper, potassium, and magnesium. All great nutritional benefits! 

Add some more turmeric and you’ve got one free-radical killing machine!

Summary

The mix and match of healthy food variants are endless. It is up to your imagination how you’d like to use them. One tip is to have an assortment of different fruits and vegetables each day. The more colorful your assortments, the more the variety of nutrients that will be available, so choose our selection or change them around, but whatever food you chose, you know your body will thank you, so jump right in and enjoy!

4 Antioxidant Myths Busted

Bowls of Fruit
Image by Photo Mix from Pixabay

Free radicals are bad for the human body, right? They lead to chronic health conditions, including arthritis, cognitive decline, coronary heart diseases, cancer and can even cause death.  To balance out the negative impact of free radicals on your body, you need antioxidants that you can find in fruits, vegetables, and whole grains.

And you may already be aware of the benefits you can get if you go for all the cranberry capsules and the effervescent vitamin C you can find on the shelves.  If you are a health-conscious individual, chances are you must have heard a lot about antioxidants and might be working on adding them to your diet.  But hold on! Not everything you know about antioxidants is factually correct. In this post, you will find four antioxidant myths busted. 

#1. The More, The Better 

Antioxidants are essential micronutrients that the human body needs to survive and function effectively. Your body needs antioxidants to counter the effects of free radicals that have a tendency to damage healthy cells in the body. Antioxidants work as donors that provide electrons to the highly reactive and unstable free radicals. These free radicals travel through the body and damage healthy cells, leading to the development of chronic diseases and premature aging.

Moreover, they also help reverse the damage caused by free radicals. While the human body generates antioxidants at the cellular level, they are often not enough, given the number of free radicals produced in the body due to environmental factors. That’s why you need to rely on external sources of antioxidants that come from fruits, vegetables, and whole grains.  But does that mean the more antioxidants you consume, the healthier you will be? Of course not. That’s a myth! Higher consumption of antioxidants is not always better.

Fresh Berries in a bowl
Photo by Brandon Wilson on Unsplash

Antioxidants work best when consumed with other important nutrients. But what is more important is the source of antioxidants. If you are inspired by the marketing gimmicks of the food and supplement industry, you are likely to buy processed foods and packaged cereals and supplements that claim to be a great source of antioxidants. 

Do you know that antioxidant supplements may be doing a great job at fighting free radicals in a test tube but when they get inside the body, things change. The human body is complex and these supplements do not cause any good to it. Instead, there are studies that support the evidence that antioxidant supplements can harm the body. 

So instead of relying on more processed foods that claim to be rich in antioxidants and consuming supplements, it’s best to stick to the basics and enjoy consuming five servings of fruits and vegetables and three servings of whole grains that are the prerequisite of a balanced diet. These servings from natural sources will provide you with the right amount of antioxidants that you need to stay healthy so you don’t fall into the trap of consuming more antioxidants from processed sources.  Best is to find foods and supplements that are organic!

#2. Antioxidants are Difficult to Absorb

Avacodes and Salmon on a plateAnother common myth is that they are difficult to absorb. Again that information is incorrect. In fact, essential micronutrients that possess antioxidant properties, such as vitamin C, vitamin E, and selenium are readily absorbed and utilized by the body.  However, that might not always be the case with supplements that you find on the shelves. Most of the supplements on the market may be doing great in the labs but things are complicated in the human body.

There is inconclusive evidence on how certain antioxidants may behave inside the human body. Moreover, there are studies that confirm that certain antioxidants, when consumed in the form of supplements, contribute to an increased risk of various diseases, including lung cancer. 

That being said, if you are inclined towards consuming antioxidants that come from natural sources, such as fruits, vegetables, and whole grains, it’s important that you focus on “eating the rainbow.” Make sure you add a lot of color to your food plate and not just focus on leafy greens. Let reds, yellows, and purples be a part of your diet. And to get the most benefits, don’t forget to add teas and dark chocolate. 

#3. Cooking Foods Rich in Antioxidants Can Destroy Their Beneficial Properties

This is a myth to an extent but it is also partly true. There is no black and white when it comes to cooking foods rich in antioxidant properties. Certain cooking methods, such as boiling and steaming are suitable for retaining the benefits of a few fruits and vegetables. However, other methods of cooking such as stir-fry and roasting may affect the nutritional content of antioxidant-rich foods. Since there is no single rule regarding cooking foods that applies to all antioxidant-rich foods, it is best to consume fruits and vegetables in their raw form so you can get the maximum benefits out of what you eat. 

#4. All Antioxidants are Vitamins 

You must have heard a lot about vitamins C and E and you know they are powerful antioxidants. But do you know that not all antioxidants are vitamins? It’s a myth that most people believe to be true but only a few are vitamins. Others are minerals, enzymes, and trace elements that facilitate the chemical reactions taking place inside the human body. Minerals such as zinc and selenium are powerful free-radical killers. Similarly, enzymes such as glutathione peroxidase and catalase that are produced by the human body are also antioxidants. 

Final Words 

Vegetables

While researchers are trying to find out more about antioxidants, one piece of advice that will definitely help you stay healthy is consuming a balanced diet.

By keeping refined carbs and sugar at bay and adding a variety of fruits, vegetables, and whole grains to your plate, you can continue to counter the free radicals produced by your body and enjoy better health!

Understanding Antioxidants

Illustration of how Antioxidant Works Against Free Radicals
Bigstock

Overview 

The human body is constantly facing threats from several external influences, such as pollution, viruses, and unhealthy diets, and it is free radicals that are the major culprit. To fight off these cell killers, antioxidants are critical. 

We discussed free radicals previously and how to fight them with antioxidants. Now, we will take a closer look at the role of radical cell fighters and how they help to maintain a healthy body. But before we get into the details, let’s review what free radicals are.

Free Radicals and the Role of Antioxidants 

Antioxidant Illustration
Chemical diagram showing antioxidants donating an electron to a free radical. Bigstock_050221_Antio-272504797

The human body constantly forms free radicals due to environmental factors, such as exposure to radiation, UV rays, tobacco smoke, and other forms of air and water pollution. But free radicals are also a by-product of several processes, taking place inside the human body. It might come as a surprise that free radicals may also be produced in the body due to exercise. 

Moreover, free radicals are required for specific processes taking place in the body. For example, when the immune system gets charged up to fight any external invaders, such as a virus, it requires free radicals to damage the external intruder, such as a bacteria or virus. In all, free radicals are not always harmful. 

What is the Problem With Free Radicals?

The concerning aspect of free radicals is that they do not have a complete set of electrons, so they look to steal their required electrons from other atoms; consequently, damaging atoms and molecules in the process. To counter the effect of free radicals, the human body needs antioxidants. 

Antioxidants work by donating their electrons to the free radicals, so they don’t have to borrow electrons from the healthy molecules in the body. Moreover, antioxidants also facilitate the repair process of the cells that have donated their electrons to the free radicals. So antioxidants are an essential part to counter the free radicals in your body.

As the free radicals travel their path of cell destruction, they are met with antioxidant defenses to keep these free radicals in check, but then when the free radicals outnumber antioxidants we have a big problem. This can lead to a condition that is known as oxidative stress. Constant oxidative stress can damage your cells, including your DNA and other healthy molecules in your body.

As a result, prolonged oxidative stress can significantly increase the risk of several health conditions, including premature aging, cognitive decline, arthritis, cardiovascular diseases, and cancer. 

Causes of Oxidative Stress

Bunch of used cigaretes
Photo by Pawel Czerwinski on Unsplash

Certain lifestyle and environmental factors that can increase the risk of oxidative stress include:

      • Exposure to radiation, cigarette smoke, and environmental pollution
      • Excessive intake of alcohol, sugar, and polyunsaturated fats
      • Excessive intake of micronutrients including iron, magnesium, copper, or zinc
      • Exposure to viruses, bacteria, and fungi
      • Intense and constant workout sessions that can damage tissues
      • An unhealthy diet that lacks antioxidants.


While the human body naturally produces some antioxidants, including glutathione and lipoic acid, they are not always enough to counter the free radicals produced by environmental factors.

Exploring the Environmental Factors

Photo of smoke from East Palestine Ohio trian derailment
Photo of smoke from East Palestine Ohio train derailment. Credit: Wikimedia CC, Thunderlips36

As mentioned, unhealthy dieting, alcohol consumption, and cigarette smoking can increase free radicals in the body, but it doesn’t stop there.

One example is the train derailment in New Palestine, Ohio, which had thousands of gallons of vinyl chloride stored in some of the cars on this 150-car train.

To prevent this toxic chemical from being exposed to the environment, authorities agreed to burn it, but that action has caused controversy in itself as questions arose about its chemical makeup being potentially still active.

Regardless of which manner the vinyl chloride was released into the air, citizens of New Palestine are concerned that this chemical will cause harm to them. Technically speaking, there could be an increase in oxidative stress for the citizens who live in the area, and in the case of vinyl choloride, it can cause drowsiness and nausea. 

Similar concerns for other chemicals that were on the train are Butyl acrylate, which can cause eye irritation, and Isobutylene, which can cause dizziness and headaches.

Although the above is a unique case of potential exposure to toxic chemicals, pollution in general is always out there in one form or another (e.g. vehicle gas exhausts, generating electric energy) and that’s why there is an increasing emphasis on consuming foods that are rich in antioxidants. 

What Foods are High in Antioxidants?  

Vegetables

Below are the nutrients with antioxidant activity and the foods that can provide you with a significant amount of antioxidants, and with that, note that the darker the fruit or vegetable, the more antioxidants they will have!

Phenolic Compounds

These plant compounds are found in apples, red wine, onions, grapes, peanuts, tea, cocoa, and all types of berries. 

Vitamin C

Vegetables such as bell peppers, broccoli, cauliflower, brussels sprouts, kale, and cabbage are rich sources of vitamin C. Fruits including grapefruit, honeydew, mango, kiwi, lemon, orange, and papaya also contain a significant amount of vitamin C. 

Vitamin E

Seeds and nuts, including almonds, sunflower seeds, and peanuts, contain a sufficient amount of vitamin E. Certain vegetables such as avocado, chard, leafy greens, and red peppers are also rich in vitamin E. 

Selenium

A potent antioxidant is readily found in nuts, fish, beef, poultry, and whole grains. 

CAROTENOIDS (Beta-carotene and Lycopene)

Carotenoids can be found in carrots, apricots, beet, asparagus, broccoli, bell peppers, kale, and cantaloupe. Fruits such as mangos, oranges, peaches, and grapefruits are also loaded with carotenoids. 

Health Benefits of Antioxidants – What the Hype is All About?

Red Peppers
Photo by 王小明 on Unsplash

Researchers started giving attention to antioxidants in the 1990s as they became more aware of the role of free radicals in coronary heart diseases. Around the same time, scientists also established a relationship between free radicals in the body and diseases, such as loss of vision, cancer, and several other chronic health conditions. 

Given the results of several other similar studies, the media, and the food and supplement industries began to create hype about the benefits of “antioxidants.” It became a marketing buzzword for green teas, berries, and several other foods available on the store shelves. Moreover, the supplement industry also promoted the disease-fighting properties of antioxidants. The general public, unaware of the reality, got attracted to the antioxidant-rich breakfast cereals, energy drinks, and supplements. 

However, that’s not how you can get the real benefits of antioxidants. So far, there is inconclusive evidence that the use of supplements and other processed food that claims to be “rich in antioxidants” provides real health benefits or not. 

Indeed, antioxidants offer several health benefits, but you can only enjoy them if you consume antioxidants in their natural state. So instead of adding packaged and processed foods or supplements that claim to contain antioxidants, it is best to rely on fruits, vegetables, and whole grains that are loaded with natural plant compounds.

These naturally available antioxidants serve as great warriors to fight off free radicals and facilitate the natural repair process in the human body. Moreover, to get the maximum benefits of antioxidants, it is best to use them with other nutrients, plant compounds, and even with other antioxidants that your body requires. 

Final Words 

Oxidative stress caused by an imbalance of free radicals and antioxidants can contribute to several chronic health conditions, including arthritis, cognitive impairment, cancer, and cardiovascular disease. But then it does not always mean the use of substances with antioxidant properties can fix the problem. It is especially true if these antioxidants do not come from a natural source. The studies provide evidence that naturally occurring antioxidants found in plants and vegetables can substantially impact diseases. However, there is inconclusive research on the benefits you can enjoy using supplements and other artificial sources of antioxidants that come in the form of processed foods. 

So make sure you add a lot of fruits, vegetables, and whole grains to your diet. At the same time, you need to limit your exposure to UV rays, radiation, and environmental pollution. Together, these two factors will reduce the risk of oxidative stress, which in turn will slow down the aging process while offering protection against several chronic diseases. 

Benefits of Red Ginseng Tea from Korea

Photo of Red Ginseng Tea from Korea

“Care for a spot of tea?” – A standard saying among Britians and they have the right idea! Tea is an integral part of many cultures and while in some cultures, tea is only a part of breakfast, in others, it’s a favored beverage taken before and after meals.

But in Korean culture, as well as in some other countries, tea is considered a cornerstone of a healthy lifestyle. Korean teas are starting to attain some level of popularity owing to their connection with the ageless beauty of their celebrities. And that beauty is, more often than not, linked with the consumption of Korean teas. Aside from the apparent benefits, Korean ginseng offers plenty of internal benefits that improve the body’s immunity and functioning.  

South Korea has a wide range of teas, but the most famous of them is Ginseng tea. Korean Ginseng belongs to the family of Araliaceae and is an herbal supplement extracted from the roots of the plant. It has several other names such as wild ginseng, Panax ginseng, mountain ginseng, true ginseng, and Asian ginseng. 

Korean Ginseng Tea

Korean ginseng tea comes in two forms, red Korean ginseng and the standard Korean variety (which is white). Both varieties of Korean ginseng tea have different compositions and offer different sets of health benefits. 

Korean ginseng is credited for providing nourishment to the body and mind of a person. People, especially Koreans, love to consume ginseng tea to improve their overall health as one of the best ways of convalescing naturally.

Background 

The name originates from a perennial plant, which lives for more than two years and grows in Eastern Asia. The plant is most commonly grown in those parts of East Asian countries that receive abundant rainfall. In Korea, China, and Russia, ginseng plants grow in shaded mountainsides.

These plants can grow up to two feet tall with dark leaves and red berry chomps. It has a sweet flavor because of the berries that are followed by a bitter aftertaste.

The plant has been an integral part of Traditional Chinese medicine. It is used to help patients recuperate from multiple maladies, even today. However, previously, ginseng was widely used to treat fatigue and weakness.

Panax ginseng, a common name for Korean ginseng, comes from Greek words that loosely translate to all-healing. And ginseng means man-root. Hence, the literal English translation of Panax ginseng is all healing man-root.

Following are the benefits of the all-healing Korean Ginseng Tea

Improves Skin Health

Ginseng tea is exceptional at slowing down the aging process of the skin. It keeps the skin plump and hydrated by increasing hyaluronic acid generation in the skin. It also significantly reduces the appearance of wrinkles and fine lines on the skin.

The best trait is that it protects the skin from harmful UV radiation.  

Helps Manage Stress

Girl Being BulliedAccording to the experts at the University of Maryland Medical Center, ginseng is an adaptogen. Adaptogens are herbal substances that help stabilize the physiological processes that take place inside the body and promote homeostasis.

It helps release stress from the body and increases the overall well-being of a person. It also boosts the production of anti-stress hormones such as corticotropin. The increased supply of such hormones helps the body cope with stress and keep it at minimal levels.

Reduces Inflammation in the Body

Ginseng has beneficial antioxidant properties that make it a great remedy for inflammation. According to some test-tube studies, this manroot has excellent anti-inflammatory properties that inhibit swelling or redness and increase the antioxidant capacity of skin cells.

For athletes, tea has proven to be a promising solution for tackling oxidative stress in muscles. Due to its extraordinary antioxidant properties, it evens out the imbalance of free radicals and antioxidants, which prevents chain reactions from occurring in the body.

Prevents Flu and Cold

Woman sneezing with tissueFlu is a common ailment that people face during seasonal changes and with the ongoing coronavirus dangers, it is even more of a concern. Colds and the flu can bring a lot of discomfort and distress to the person suffering from it. It might not be a cure-all, but Ginseng is known to be an excellent natural alternative for these ailments. Note: Consult a doctor before stopping any medication.

The healthy traits of ginseng boost the production of leukocytes, white blood cells that prevent viruses and bacteria from entering the bloodstream. As a result, the body helps stay on guard against the flu. Furthermore, ginseng promotes the production of antibodies that fight against viruses and keep the body healthy. 

Relieves Insomnia 

Improper absorption of micronutrients can lead to disturbed sleep at night, which can disrupt a person’s mood and overall well-being the next day. Ginseng made from the Korean plant facilitates the endocrine glands that help in the absorption of minerals and vitamins. As a result, the person can have a better night’s sleep and wake up fresh the next day.

Prevents Erectile Dysfunction

Clinical research supports the claim that links consumption of ginseng with improved genital function in men. According to a study, the compounds in Korean ginseng reduce oxidative stress in the male genitalia which can restore healthy sexual function.

One study showed improvement in 60% of the participants with erectile dysfunction. In another study, 86 men had significant improvement in their erectile function.

Even though there is substantial data available to support the purported claims of ginseng preventing and treating ED, still more studies are needed to establish concrete facts.

Boosts Energy

Fit Brunette Woman Running on Treadmill with MusicEven though people are increasingly indulging more and more in regular workout regimens, there is still a significant number of people who live a sedentary life, which makes them susceptible to multiple health problems. Furthermore, the lack of activity in the lives of such people makes them weak and lethargic. Drinking ginseng tea can help those who lack energy in their lives.

Regular intake of Korean ginseng boosts the energy levels in the body, which works well for a person’s mental and physical well-being.

Helps Improve Brain Function

Neurons in the Brain
Neurons in the Brain

Ginseng is believed to help improve brain function in humans. The three most important cognitive functions are that they promise to improve our memory, mood, and behavior.

Some studies even suggest that ginseng can protect the brain from getting damaged in the presence of free radicals. However, more research is required to come up with definite conclusions.

Korean ginseng has many properties that provide multiple benefits to the human body internally and externally. One thing must be noted Korean tea is different from other ginseng teas from China, Siberia, and America.

So with all these health benefits, why not care for a nice spot of ginseng tea? 

Ten Health Benefits of Including Honey in Your Diet

Honey being poured into a bowl
https://www.pexels.com/photo/honey-on-white-bowl-33260

No food beats better health than one that’s straight out of nature! Just like fruits and vegetables, eating these naturally developed substances sure beats processed and manufactured foods. And this includes honey. The naturally occurring sweet amber-colored honey is liquid gold. Honey bees use nectar from the flowers to make pure and raw honey. It’s not only used as food but throughout history, people have used it for the various health benefits it offers and for its medicinal purposes.

Here are ten health benefits of honey, which you can benefit from:

Rich in Nutrients

A bee collects sweet nectar from flowers and processes it in the beehive. The result is a sugar-rich thick golden liquid. The form of honey produced by the bees differs in taste, color, and smell, depending on the type of flowers from which the nectar was collected.

The nutritional liquid has no fat, protein, or fiber, but also contains low concentrations of vitamins and minerals. However, as the liquid is made from plant nectar, it is full of phytonutrients. These compounds occur in plants and help to protect the plant from harm. These phytonutrients are also quite beneficial for humans.

Good Replacement for Sugar

Instead of using refined sugar that is chock-full of calories, honey can prove to be a healthier alternative. Its benefits will only be evident if it replaces an unhealthy sweetener. But keep in mind that honey is only a ‘less bad’ sweetener, and should be consumed in moderate amounts as it is still rich in calories and sugar.

The idea that honey is beneficial for diabetic patients has varied proof. While it’s known to reduce the risk factors for heart disease in people with type-2 diabetes, it can also result in raised blood sugar levels; much less compared to refined sugar. So the intake of honey in the diet should be limited.

Natural Source of Energy

Honey can be a good source of all-natural energy. It contains a moderate quantity of carbohydrates, and the natural sugar it contains can help provide an instant energy boost. This can help you during your workouts as a short-term energy source.

However, if the workout is intended to increase muscle mass, you should avoid having this drink.

Contains Antioxidants

Antioxidant Illustration
Chemical diagram showing antioxidant dinates electron to free radical. Photo: Bigstock

High-quality unprocessed honey contains a range of plant chemicals that act as antioxidants. The antioxidant properties of honey are due to the combination of organic acids and phenolic compounds. This protects the body from free radicals that can cause cell damage.

The free radical compounds speed up the aging process and lead to different chronic diseases such as heart disease and cancer.

Has Antifungal and Antibacterial Properties

Honey has been used as a natural remedy since ancient times for treating infections and other illnesses. Now, there is proof that supports its use as an antibacterial and antifungal medicine. Studies have found that honey contains hydrogen peroxide, which plays the role of an antiseptic.

A report published in the FASEB Journal in 2010 stated that honey can kill bacteria due to the presence of a protein called defensin-1. Another research published in The Scientific World Journal showed data that confirmed that honey could be used in place of a usual antiseptic solution for treating wounds.

Helps to Heal Wounds and Burns

People in ancient times not only used honey as a remedy for internal illnesses but also to treat wounds and burns. The typical application of honey effectively heals infected wounds and first-degree burns post-surgery, as it has antibacterial and anti-inflammatory properties.

It can help cure diabetic foot ulcers that might result in amputations. It’s also effective in treating skin conditions like psoriasis and herpes lesions.

Manuka is medical-grade honey that boosts healing and reduces infection. It can kill germs, and assist in tissue regeneration.

Eases Cough and Cold Symptoms

A home remedy for a sore throat, honey is also effective as a cough suppressant. It’s commonly believed that it triggers nerve endings, which protect the throat from incessant coughing. The World Health Organization’s recommendation is enough proof of its effectiveness.

Research conducted revealed that honey can replace dextromethorphan, an ingredient in most over-the-counter cough medicines. It has also been recommended for children with upper respiratory infections to prevent coughing and to help them get a peaceful night’s sleep. However, it isn’t recommended for children younger than the age of one. 

Provides Relief for Digestive Problems

Honey can be used to treat diarrhea, reducing its duration and severity. It helps boost water and potassium intake in the body, and block pathogens that cause diarrhea. It can also prevent acid reflux, which reduces the risk of gastroesophageal reflux disease (GERD).

It can also assist in fighting the H. pylori bacteria, which can lead to stomach ulcers. Additionally, honey is a powerful prebiotic, which promotes the presence of good bacteria in the intestines which helps in digestion and in maintaining overall health.

Improves Cholesterol Levels

Research has shown that honey might help to maintain cholesterol levels in the body. It is known to decrease bad LDL cholesterol while increasing good HDL cholesterol. Many studies have also proved that honey consumption as a replacement for sugar regularly can lead to lower triglyceride levels.

Honey contains phenols and several antioxidants and can aid in reducing the risk of heart disease. It helps the arteries of the heart to dilate, resulting in increased blood flow. They can also prevent blood clotting, which is often the reason for heart attacks and strokes.

Enhances Memory

Honey is rich in antioxidants that can help to reduce cellular damage and loss in the brain. It is believed that honey can promote the absorption of calcium in the body as well. Calcium is essential for the brain as it helps in thought processing and making a decision.

Health Benefits of Turmeric

Tumeric Plant
Photo by hue12 photography on Unsplash

Turmeric is a bright yellow-hued herb containing a variety of nutrients and is closely related to ginger. In the Western world, turmeric was initially used for dyeing fabric. However, in the Middle East and Southeast Asia, it is deeply rooted in food and medicine. 

Turmeric contains proteins, fiber, and carbohydrates, along with minerals including manganese, phosphorus, and potassium. Studies have shown that turmeric has numerous beneficial effects on the human brain and body. Some of these effects include the following: 

Contains Bioactive Compounds 

Illustration of the turmeric plantTurmeric contains bioactive compounds called curcuminoids, which possess unique medicinal properties and is a very powerful antioxidant. The content of curcumin is around 3% of the weight of turmeric. 

Unfortunately, curcumin is not readily absorbed in the blood. Therefore, it is advised that turmeric should be consumed with black pepper, which aids in the absorption into the blood. Since curcumin is also fat-soluble, consuming turmeric with a fatty meal can also increase the absorption of curcumin in the blood. 

Possesses Anti Inflammatory Properties

Inflammation is the body’s first line of defense against foreign invaders as it helps to protect your body from infection, illness, or injury and is a signal that something’s wrong. When inflammation occurs, chemicals from the body’s white blood cells are released into the blood or affected tissues to protect it from foreign substances. This increases the blood flow to the area and subsequently, could cause redness and warmth. Sometimes there may be swelling, but the important thing to note is that inflammation is a protective process that fights dangerous bacteria. Without inflammation, bacteria can take over your body with potentially fatal consequences. 

Low-level chronic inflammation plays an important role in the development of various health conditions. This includes cancer (especially pancreatic cancer), Alzheimer’s, arthritis, and heart diseases.

The bioactive compounds present in turmeric play an important role in controlling inflammation. They are crucial in preventing and treating conditions associated with chronic inflammation. Curcumin functions at the molecular level and turns on genes related to inflammation; thus, it is known to be one of the best anti-inflammatory medicines without any side effects.

Improves the Antioxidant Capacity of the Body 

Highly reactive molecules with an unpaired electron, known as free radicals present in the body are known to be the cause of many age-related diseases and conditions. These free radicals react with proteins, DNA and fatty acids. The presence of antioxidants protects the body from free radicals and protects against age-related health conditions. 

The bioactive compounds in turmeric possess strong antioxidants that help neutralize free radicals. As a result, regular use of turmeric can help prevent many illnesses associated with old age.   

Reduces the Risk of Heart Diseases

Heart diseases are one of the leading causes of death around the world. Our lifestyle and diet have greatly influenced our cardiac health. Turmeric, the golden spice, is one of the best herbs to prevent heart diseases. 

Here curcumin comes to our defense again as It strengthens the inner lining of the blood vessels, which results in the regulated flow of blood. The effects of consuming turmeric on cardiac health are similar to the impact of exercise. Additionally, curcumin reduces inflammation and oxidation, two leading causes of heart disease.  

Can Help Prevent Cancer 

A research team at Washington State University used turmeric in cancer research. The study indicated that the use of turmeric successfully prevents the growth of cancer cells. 

Again the bioactive compound, curcumin is known to affect cancer cells. According to research, curcumin hinders the spread of tumors by reducing the growth of blood vessels in the tumor. 

Useful in Preventing and Treating Alzheimer’s Disease 

Artist illustration of the brain's neurons
Artist illustration of the brain’s neurons

Alzheimer’s disease is a  neurodegenerative disease, meaning that it slowly breaks down the brain cells (AKA neurons), which then inhibits communicaition between these cells, causing cognative degeneration.

Unfortunately, the condition has no medical cure; however, researchers are  aware of the causes of Alzheimer’s and one of the leading causes is chronic inflammation,which has a negative effect on the brain cells. Another potential cause of this illness includes the buildup of a protein called amyloid plaques. 

As mentioned, the bioactive compounds present in turmeric are known for their anti-inflammatory properties. Additionally, it is beneficial against clearing up these plaques. Therefore, regular use of turmeric can help minimize the chances of developing Alzheimer’s’ disease. It also helps in controlling the symptoms once the condition has been developed. 

Beneficial Against Depression 

Turmeric is known to be effective against treating depression. Chronic inflammation can also affect the brain. It can lead to a decrease in the level of serotonin and dopamine. It can also result in the degeneration of certain parts of the brain. The powerful anti-inflammatory properties of curcumin can help restore the neurotransmitters which can also help in protecting the brain against degenerative changes, which eventually helps improve mood and other depressive symptoms.  

Conclusion 

Turmeric is an exceptionally beneficial nutritional supplement that can protect against heart diseases and Alzheimer’s. The bioactive compound present in turmeric has strong anti-inflammatory and antioxidants which can help relieve symptoms of arthritis and other age-related disorders. It also plays an important role in preventing and possibly treating certain types of cancer and depression. Until we find more concrete research, it is ideal to rely on fresh and powdered forms of turmeric. With more research, it will possibly be considered safe to consume over-the-counter turmeric supplements in the future.