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12 Foods That Fight Inflammation

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12 Foods That Fight Inflammation
12 Foods That Fight Inflammation. Graphic © herbshealthhappiness.com. Image sources – see foot of article.

Inflammation is an important immune response that helps protect the body from harm and fight pathogens. However, it can get out of control (chronic inflammation) – leading to severe health issues. Studies have indicated that certain foods can help manage inflammation and improve your wellbeing. Check out this list and the scientific references below:

1. Papaya: An article appearing in the online resource, Nutrition Review shows that some proteolytic enzymes (such as papain) in the papaya fruit help reduce inflammation. [1]

2. Avocado: Avocados are as delicious as they are nutritious. Several studies show that the beloved fruit inhibits inflammatory markers and may reduce inflammation. [2]

3. Blueberries: Blueberries contain phytochemicals known as polyphenols that help fight inflammation and get rid of free radicals. [3]

4. Chia Seeds: According to the Arthritis Foundation, chia seeds are an excellent source of alpha-lipoic acid – and they may help manage symptoms of arthritis. [4]

5. Cranberries: This little red fruit has been shown to fight inflammation by inhibiting C-reactive proteins (an inflammation marker). [5][6]

6. Broccoli: Broccoli is a good source of sulforaphane, which is a potent antioxidant and anti-inflammatory compound. [7]

7. Ginger: Ginger contains phenolic compounds such as paradol, shogaol, and gingerol that help relieve inflammation. [8]

8. Walnuts: Polyphenols – especially ellagitannins – in walnuts help protect against inflammation and oxidative stress. [9]

9. Red Cabbage: A 2016 study in the Journal of Molecular Nutrition & Food Research shows that purple/red cabbage may reduce gut inflammation by up to 40%. [10]

10. Hemp Seeds: Hemp seeds are rich in arginine – which is an amino acid that helps reduce the levels of the C-reactive inflammation marker. [11]

11. Turmeric: This spicy herb contains a compound known as curcumin that has been shown to possess anti-inflammatory and antioxidant properties. [12]

12. Celery: If the findings of a study published in the Journal of Molecular Nutrition & Food Research are anything to go by, celery can help manage inflammation by reducing inflammation markers such as nuclear factor kappa B (NF-KB) proteins. [13]

Please note that this content should ever be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

[1] Controlling Inflammation with Proteolytic Enzymes https://nutritionreview.org/2013/04/controlling-inflammation-proteolytic-enzymes/.

[2] Li Z. et al. 2013. Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers. https://www.ncbi.nlm.nih.gov/pubmed/23196671.

[3] Huang, W. et al. 2012. Survey of antioxidant capacity and phenolic composition of blueberry, blackberry, and strawberry in Nanjing* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274736/.

[4] Best Nuts and Seeds for Arthritis https://arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-nuts-and-seeds-for-arthritis.

[5] Cranberry and Its Phytochemicals: A Review of In Vitro Anticancer Studies https://academic.oup.com/jn/article/137/1/186S/4664350.

[6] Duffey KJ. et al. 2015. Adult consumers of cranberry juice cocktail have lower C-reactive protein levels compared with nonconsumers. https://www.ncbi.nlm.nih.gov/pubmed/25530012.

[7] Hwang JH. et al. 2014. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. https://www.ncbi.nlm.nih.gov/pubmed/25054107.

[8] Mashhadi, N. et al. 2013. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/.

[9] Sánchez-González C. et al. 2017. Health benefits of walnut polyphenols: An exploration beyond their lipid profile. https://www.ncbi.nlm.nih.gov/pubmed/26713565.

[10] Kaulmann A. et al. 2016. Inflammation related responses of intestinal cells to plum and cabbage digesta with differential carotenoid and polyphenol profiles following simulated gastrointestinal digestion. https://www.ncbi.nlm.nih.gov/pubmed/26990368.

[11] Wells BJ. et al. 2005. Association between dietary arginine and C-reactive protein. https://www.ncbi.nlm.nih.gov/pubmed/15723738.

[12] Menon VP. et al. 2007. Antioxidant and anti-inflammatory properties of curcumin. https://www.ncbi.nlm.nih.gov/pubmed/17569207.

[13] Hostetler G. et al. 2012. Flavone deglycosylation increases their anti-inflammatory activity and absorption. https://pubmed.ncbi.nlm.nih.gov/22351119.

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12 Foods That Fight Inflammation
Graphic ©herbs-info.com. Image sources – see foot of article.

Infographic Image Sources:
Papaya – https://pixabay.com/en/fruit-papaya-2123166/
Avocado – https://pixabay.com/en/avocado-vegetable-cut-half-pit-933060/
Blueberries – https://pixabay.com/en/blueberries-fruit-food-berries-690072/
Chia Seeds – https://pixabay.com/en/chia-seeds-super-food-eat-healthy-of-cou-2119771/
Cranberry – https://pixabay.com/en/backdrop-background-berry-cranberry-22024/
Broccoli – https://pixabay.com/en/broccoli-green-food-healthy-eating-1629643/
Ginger – https://pixabay.com/en/ginger-root-radish-spice-2523758/
Walnuts – https://pixabay.com/en/walnut-walnuts-nuts-brown-nut-101425/
Red Cabbage – https://pixabay.com/en/vegetable-red-cabbage-food-healthy-3472058/
Hemp Seeds – https://commons.wikimedia.org/wiki/File:Hempseeds.jpg
Turmeric – https://pixabay.com/en/turmeric-spice-curry-seasoning-3251560/
Celery – https://commons.wikimedia.org/wiki/File:Celery_2.jpg

15 Foods You Can Eat A Lot Of And Still Not Gain Weight

15 Foods You Can Eat A Lot Of And Still Not Gain Weight
Infographic – herbs-info.com Photo sources – see foot of article

Many people forego greasy, fatty foods like French fries to lose unwanted pounds while others shun carbs in favor of all-protein meals. There are also strict dieters who only consume specific ratios of fat, protein, and carbohydrates as part of their weight loss plans.

If the weight loss techniques mentioned above do not appeal you, there are certain foods that you can eat without any limitations. These foods are low in calories and packed with fiber – the best combo for keeping you satiated without any risk of gaining a few pounds.

1. Eggs

A 2005 study found that a breakfast consisting of eggs could induce better satiety and reduce short-term food intake of overweight and obese participants. The study confirmed the potential of a routine egg breakfast in consequent weight loss. [1]

2. Salad

Adding a low-energy-dense food such as salad to a meal has positive implications for strategies to modify food intake at meals, according to a 2011 study. High in fiber, the salad was found to be effective in reducing intake of the main course. [2]

3. Avocados

This fruit is packed with healthy fats that help to lower cholesterol and reduce the risk of heart disease. Research published in the Nutrition Journal reported on the positive effects of eating half an avocado with lunch on satiety and subsequent food intake. [3]

4. Celery

The vegetable’s fiber and high water content provide satiety to help prevent overeating. Celery also contains a unique compound called 3-n-butylphthalide has lipid-lowering action. A 1995 study affirmed the effects of aqueous celery extract on lipid parameters of rats fed with a high-fat diet. [4]

5. Berries

The effects of blueberry consumption on satiety of overweight subjects with type-2 diabetes were confirmed by research from the University of Maine. Blueberries contain six grams of dietary fiber and 45 kcal per 140 grams. This explains the fullness provided by blueberries to the subjects. [5]

6. Popcorn

In 2012, Nutrition Journal reported that popcorn had a stronger effect on short-term satiety than potato chips. The article posited the potential of whole grain popcorn as an option for those who want to manage their weight by reducing their feelings of hunger. [6]

7. Oatmeal

The viscous soluble fiber in oats plays a key role in modulating satiety. [7] Consumption of oatmeal at breakfast may result in greater feelings of fullness and lower calorie intake at lunch.

8. Soup

The high satiety value of soups was shown in a 2005 study published in the medical journal Physiology & Behavior. The soups had the same fullness effect as solid foods. [8] Consumption of soups also led to reductions in hunger.

9. Beef

Lean meat like beef is high in protein and fiber which have strong satiety-inducing potential. A 2015 study found out that a beef-based meal and bean-based meal produced similar satiety. The former has high protein while the latter has moderate protein and high fiber. [9]

10. Apples

Apples have more bulk and a lower energy density due to their high water content – which keeps you full. Consuming a whole apple could increase satiety more than apple sauce or apple juice, according to a 2009 study published in the journal Appetite. [10]

11. Fish

Of the protein-rich foods, satiety was greater after a fish meal, based on the findings presented by a 1992 study that first appeared in the Journal of Nutrition. [11] To prevent yourself from hunger pangs, steam or grill your fish.

12. Beans

A Danish study added evidence on why meals based on legumes such as beans are more satiating than pork-based meals. This study affirmed the impact of vegetables on maintaining weight loss. [12]

13. Cucumber

The dietary fiber present in cucumber can give you a feeling of satisfaction, thereby preventing overeating. [13] Increased intake of dietary fiber enhances satiation, averting weight gain.

14. Watermelon

You can eat watermelon all day long because this fruit is satiating. A 2007 study showed the effectiveness of a dietary supplementation with watermelon juice on the amelioration of the metabolic syndrome in diabetic fatty rats. [14]

15. Oranges

Nutrition Journal published a study that shows the association between consumption of 100% orange juice, lower mean body mass index and a decreased risk of obesity. [15] The study proposed OJ as a component of a healthy diet.

Further Reading:

Mindful Eating – Suddenly, You Have Power Over Food

10 Science-Supported Foods That Burn Fat

More Fruits And Veggies Can Slash Obesity Odds

Health Alert – These 20 “Health Foods” Can Cause Weight GAIN

5 Factors That Make You Pack on Pounds (That Almost Nobody Knows About)

References:

[1] Vander Wal JS et al. December 2005. Journal of the American College of Nutrition. Short-term effect of eggs on satiety in overweight and obese subjects. https://www.ncbi.nlm.nih.gov/pubmed/16373948

[2] Roe LS et al. October 2011. Appetite. Salad and satiety: the effect of timing of salad consumption on meal energy intake. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/

[3] Wien M et al. 2013. A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155

[4] Tsi D. February 1995. Planta Medica. Effects of aqueous celery (Apium graveolens) extract on lipid parameters of rats fed a high fat diet. https://www.ncbi.nlm.nih.gov/pubmed/7700983

[5] Elijah James Magrane. 2009. The Effects of Blueberry Consumption on Satiety and Glycemic Control. https://digitalcommons.library.umaine.edu/etd/1278/

[6] Nguyen V et al. 2012. Nutrition Journal. Popcorn is more satiating than potato chips in normal-weight adults. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-71

[7] Rebello CJ et al. February 2016. Nutrition Reviews. Dietary fiber and satiety: the effects of oats on satiety. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757923/

[8] Mattes R et al. January 2005. Physiology & Behavior. Soup and satiety. https://www.ncbi.nlm.nih.gov/pubmed/15639159

[9] Bonnema AL et al. September 2015. Journal of Food Science. The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake. https://www.ncbi.nlm.nih.gov/pubmed/26270740

[10] Julie E. Flood-Obbagy and Barbara J. Rolls. April 2009. Appetite. The effect of fruit in different forms on energy intake and satiety at a meal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664987/

[11] Uhe AM et al. March 1992. Journal of Nutrition. A comparison of the effects of beef, chicken and fish protein on satiety and amino acid profiles in lean male subjects. https://www.ncbi.nlm.nih.gov/pubmed/1542005

[12] Marlene D. Kristensen, Nathalie T. Bendsen, Sheena M. Christensen, Arne Astrup, Anne Raben. 2016. Food & Nutrition Research. Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study. https://tandfonline.com/doi/full/10.3402/fnr.v60.32634

[13] Slavin JL. March 2005. Nutrition. Dietary fiber and body weight. https://www.ncbi.nlm.nih.gov/pubmed/15797686

[14] Wu G. 2007. Journal of Nutrition. Dietary supplementation with watermelon pomace juice enhances arginine availability and ameliorates the metabolic syndrome in Zucker diabetic fatty rats. https://www.ncbi.nlm.nih.gov/pubmed/18029483

[15] O’Neil CE et al. November 2012. 100% Orange juice consumption is associated with better diet quality, improved nutrient adequacy, decreased risk for obesity, and improved biomarkers of health in adults: National Health and Nutrition Examination Survey, 2003-2006. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-107

Infographic photo sources:

https://pixabay.com/en/eggs-food-fresh-natural-food-diet-918437/
https://pixabay.com/en/salad-fresh-veggies-vegetables-791891/
https://pixabay.com/en/avocado-vegetable-cut-half-pit-933060/
https://commons.wikimedia.org/wiki/File:C%C3%A9leri.jpg
https://pixabay.com/en/background-berries-berry-2277/
https://pixabay.com/en/snack-movie-popcorn-1284230/
https://pixabay.com/en/blueberries-oats-oatmeal-health-531209/
https://www.pexels.com/photo/appetizer-bowl-bread-breakfast-539451/
https://pixabay.com/en/rib-of-beef-grilling-barbecue-meat-2644538/
https://pixabay.com/en/apple-red-fruit-fruits-decoration-1506119/
https://www.pexels.com/photo/avocado-cooked-delicious-dish-262959/
https://pixabay.com/en/beans-kidney-pile-heap-nobody-316592/
https://en.wikipedia.org/wiki/File:Kurkkuja.jpg
https://pixabay.com/en/watermelon-melon-juicy-fruit-food-815072/
https://pixabay.com/en/orange-fruit-vitamins-fruits-15046/

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Amazing Health Benefits Of Walnuts

Amazing Health Benefits Of Walnuts
Photo – © Anerma – pixabay.com Walnuts in hand image © herbshealthhappiness.com



Walnuts are not only delicious they are also immensely rich in nutrition. These brown, crunchy nuts are among the best sources of protective nutrients from B vitamins to omega-3 fatty acids, vitamins E and more. Encased in a hard shell that resembles the human brain, walnuts are considered as a superfood that plays an important role in improving an individual’s health. Check out the phenomenal health benefits offered by walnuts below.

Benefits Of Walnuts For Hair

1. Dandruff Treatment

Diluted walnut oil is commonly used to treat dandruff due to its anti-fungal properties. The antifungal activity of walnuts was confirmed by a study [1] published in 2008 by the Journal Food and Chemical Toxicology. The study focused on the bioactive properties of six walnuts against bacteria and fungi.

2. Hair Growth Promotion


You can nourish your hair by applying walnut oil on your scalp and massaging it into your hair roots. Walnut oil contains iron, zinc, and copper, [2] all of which are essential for the growth of healthy hair.

3. Prevention Of Hair Loss

Walnuts [3] are rich in biotin or vitamin B7 which helps prevent hair fall and strengthen your hair follicles. They also contain omega-6 fatty acids which are used as supplements [4] to reduce hair loss.

Benefits Of Walnuts For Skin

4. Treatment Of Acne

Extracts from walnut leaves are used to get rid of acne-causing bacteria from your skin. The antimicrobial activity of walnut leaf extracts against the development of acne lesions was proven by an Iranian study [5] conducted in 2005.

5. Facial Scrub

Use ground walnuts to remove old damaged skin to improve the texture of your skin. The mild abrasive effect of ground walnut can help make your skin supple and smooth. For rough areas such as elbows or heels, walnut shell powder is highly recommended.

6. Prevention Of Wrinkles

Walnut oil has moisturizing and scavenging properties that help protect your skin from the effects of aging. This oil has the potential to achieve a youthful and blemish-free skin. Walnuts contain a compound called polyphenols [6] which have antioxidative properties.

Benefits Of Walnuts For Health

7. Improvement Of Heart Function

Walnuts’ omega-3 fatty acids [7] are very beneficial to the reduction of inflammation and prevention of plaque buildup in the heart. An amino acid called l-arginine also offers multiple vascular benefits to people with heart disease.

8. Help Prevent Cancer

Nutrients like omega-3 fatty acid, phytosterol, and antioxidants are all found in walnuts. These not only may help prevent the growth of tumors but also have the potential to reduce the risk of developing breast [8] and prostate cancers.

9. Improvement Of Arthritis Symptoms

Again, walnuts’ omega-3 fatty acid content is responsible for reducing inflammation in the body. Research [9] published in the journal American Family Physician revealed the ability of omega-3s in reducing morning stiffness and the number of tender joints in patients with rheumatoid arthritis.

10. Induce Better Sleep

Melatonin is the hormone responsible for bringing you to sleep. Walnuts are one of the foods that are rich in melatonin [10] – meaning that they may help you fall asleep faster and better if eaten in the evening.

11. Diabetes Protection

Researchers from Yale University [11] found out the link between regular consumption of walnuts and improvement in blood flow in diabetes sufferers. They also discovered that a diet high in walnuts could reduce a diabetic patient’s cardiac risk.

12. Support Brain Health

Vitamin E, folate, melatonin, omega-3 fats, and antioxidants are neuroprotective compounds that are vital to brain health and are all found in walnuts. These antioxidants prevent nerve damage caused by free radicals. According to a 2009 study, [12] greater intake of high-antioxidant foods such as walnuts has the potential to enhance cognitive and motor function in aging.

13. Improved Metabolism

Walnuts provide minerals such as manganese, copper, potassium, calcium, iron, and selenium. Metabolic activities including growth and development, digestion, and sperm generation are all aided by these minerals. A study revealed the effects of daily ingestion of walnuts on the weight loss of obese [13] people.

14. Mood Booster

Lack of omega-3 fatty acids has been linked by studies to hyperactivity, irritability, and tantrums. One study [14] showed the ability of walnuts to improve the mood of non-depressed healthy young males.

15. Boost Sperm Quality

In 2012, a study discovered that association between the addition of walnuts to Western-style diet and improved quality of semen [15] in men. This was achieved due to the omega-3 and alpha-linolenic acid contents of walnuts.

References:

[1] Pereira JA et al. 2008. Food and Chemical Toxicology. Bioactive properties and chemical composition of six walnut (Juglans regia L.) cultivars. https://www.ncbi.nlm.nih.gov/pubmed/18334279

[2] Zuzanna Sabina Goluch-Koniuszy. 2016. Nutrition of women with hair loss problem during the period of menopause. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/

[3] Roger Sigler. 2011. Our LONG HAIRitage: Bringing Peace and Health to Your Head. https://books.google.com.ph/books?id=gUEct0Dxt2IC&dq=walnuts+hair+loss+pubmed&source=gbs_navlinks_s

[4] Emily L. Guo and Rajani Katta. 2017. Dermatology Practical & Conceptual. Diet and hair loss: effects of nutrient deficiency and supplement use. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

[5] Qadan F et al. 2005. The American Journal of Chinese Medicine. The antimicrobial activities of Psidium guajava and Juglans regia leaf extracts to acne-developing organisms. https://www.ncbi.nlm.nih.gov/pubmed/15974479

[6] Scalbert A, Williamson G. 2000. The Journal of Nutrition. Dietary intake and bioavailability of polyphenols. https://www.ncbi.nlm.nih.gov/pubmed/10917926/

[7] Feldman EB. 2002. The Journal of Nutrition. The scientific evidence for a beneficial health relationship between walnuts and coronary heart disease. https://www.ncbi.nlm.nih.gov/pubmed/11983840

[8] Vandel Heuvel JP et al. 2012. Nutrition and Cancer. Mechanistic examination of walnuts in prevention of breast cancer. https://www.ncbi.nlm.nih.gov/pubmed/23061909

[9] Covington MB. 2004. American Family Physician. Omega-3 fatty acids. https://www.ncbi.nlm.nih.gov/pubmed/15259529

[10] Reiter RJ et al. 2005. Applied Nutritional Investigation. Melatonin in walnuts: Influence on levels of melatonin and total antioxidant capacity of blood. https://sciencedirect.com/science/article/pii/S0899900705001632

[11] Yingying Ma et al. 2010. Diabetes Care. Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects. https://care.diabetesjournals.org/content/33/2/227

[12] Joseph JA et al. 2009. The Journal of Nutrition. Grape juice, berries, and walnuts affect brain aging and behavior. https://www.ncbi.nlm.nih.gov/pubmed/19640963

[13] Katz DL et al. 2012. Journal of the American College of Nutrition. Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. https://www.ncbi.nlm.nih.gov/pubmed/23756586

[14] Peter Pibris. 2016. Nutrients. Effects of Walnut Consumption on Mood in Young Adults—A Randomized Controlled Trial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133056/

[15] Robbins WA et al. 2012. Biology of Reproduction. Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. https://www.ncbi.nlm.nih.gov/pubmed/22895856