Posts tagged: healthy eating

Four Anti-Inflammatory Spices

Four Anti-Inflammatory Spices
Graphic © herbshealthhappiness.com

Cloves: Cloves have antimicrobial, antiviral, antifungal, anti-inflammatory, and anti-cancer properties. The key active ingredient present in cloves is eugenol, which hasantiviral, anti-inflammatory and analgesic properties. A study has found that cloves inhibit the production of many pro-inflammatory biomarkers, thus helping in infection and chronic inflammation. [1] The study also showed the anti-inflammatory activity of eugenol in human fibroblast and pulp cells.

Turmeric: Turmeric is a spice belonging to the ginger family, that has been used in traditional Indian medicine to treat anorexia, cough, diabetic wounds, arthritis and much more. Turmeric paste is a popular home remedy to treat inflammation and wounds. The anti-inflammatory properties of turmeric are due to curcumin, the active ingredient found in turmeric. A review of multiple studies has found that curcumin has anti-inflammatory properties and peroxisome proliferator-activated receptor-gamma has been associated with curcumin’s anti-inflammatory effects. [2]

Ginger: Ginger contains anti-inflammatory compounds gingerol, shogaol, and zingerone, that function in the same way as anti-inflammatory drugs such as COX-2 inhibitors/NSAIDs. These compounds inhibit the production of pro-inflammatory cytokines in the body, thus stopping the inflammation process. A study has found the effectiveness of ginger in the treatment and prevention of allergic reactions [3], thus could be a good remedy for allergic diseases.

Rosemary: Rosemary leaves are used to flavor food and as a folk medicine as antispasmodic, analgesic, and antirheumatic. Rosemary has anti-oxidant and anti-inflammatory properties that are attributed to polyphenolic compounds like cineol, camphene, bornyl acetate, rosmarinic acid, and carnosic acid. A study has shown the anti-inflammatory properties of rosemary in an animal model. [4]

Learn More:

Cloves: https://herbshealthhappiness.com/study-confirms-clove-oil-works-just-as-well-as-orajel-for-dental-pain-relief/

Turmeric: https://www.herbs-info.com/turmeric.html

Ginger: https://www.herbs-info.com/ginger.html

Rosemary: https://herbshealthhappiness.com/rosemary

References:

[1] Han, X. and T.L. Parker, Anti-inflammatory activity of clove (Eugenia caryophyllata) essential oil in human dermal fibroblasts. Pharm Biol, 2017. 55(1): p. 1619-1622. https://pubmed.ncbi.nlm.nih.gov/28407719/

[2] Jacob, A., et al., Mechanism of the Anti-inflammatory Effect of Curcumin: PPAR-gamma Activation. PPAR Res, 2007. 2007: p. 89369. https://pubmed.ncbi.nlm.nih.gov/18274631/

[3] Chen, B.H., et al., Antiallergic potential on RBL-2H3 cells of some phenolic constituents of Zingiber officinale (ginger). J Nat Prod, 2009. 72(5): p. 950-3. https://pubmed.ncbi.nlm.nih.gov/19271742/

[4] Takaki, I., et al., Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models. J Med Food, 2008. 11(4): p. 741-6. https://pubmed.ncbi.nlm.nih.gov/19053868/

Eat The Yolk

Health Benefits Of Eating The Egg Yolk
Graphic © herbshealthhappiness.com

Here are some of the health benefits of egg yolk, as reported by the scientific studies referenced:

1. High In Vital Nutrients: Egg yolk contains a high amount of vital nutrients including vitamin A, D, E, and K. They also provide protein, folate, and omega 3. Egg yolk also has a high amount of cholesterol. A review of studies has reported that most of the egg’s nutrients are found in the yolk. [1]

2. Brain Development: Egg yolk is the most concentrated source of choline, which is a key part of acetylcholine-brain’s key neurotransmitters. Choline is essential for normal brain development during especially during pregnancy. [2]

3. Antioxidants: Egg yolks contain vitamins A, D, E and K along with omega-3 fats. Vitamin E is a well-known chain-breaking antioxidant that protects the body from oxidative stress. [3]

4. Improves Eyesight: Egg yolks contain the antioxidants lutein and zeaxanthin compounds. Lutein has been found to protect the eyes from age-related muscular weakness that results in a loss of vision. [4]

5. Heart Health: The yolks are also a good source of tryptophan, tyrosine and other amino acids that may help prevent heart disease.

6. Gastrointestinal Soothing: Egg yolk contains proteins (for example phosvitin) which may cause a reduction in pro-inflammatory compounds in the body.

7. Immune System Booster: Vitamin D found in the egg yolk improves the immune function. Sulfated glycoproteins, which are found in the yolk membrane, ay stimulate macrophage production. Macrophages are cells which serve an immune function, protecting the body against infections and diseases. [5]

8. Reduced Blood Pressure: Egg yolks contain substances from a class of compounds called peptides, which have been found by studies to have a significant beneficial effect on high blood pressure. [6] HBP is a widely accepted risk factor for cardiovascular disease.

Learn more: https://herbshealthhappiness.com/are-whole-eggs-or-egg-whites-better-for-you/

References:

[1] Réhault-Godbert, S., N. Guyot, and Y. Nys, The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 2019. 11(3). https://pubmed.ncbi.nlm.nih.gov/30909449/

[2] Smolders, L., et al., Natural choline from egg yolk phospholipids is more efficiently absorbed compared with choline bitartrate; outcomes of a randomized trial in healthy adults. Nutrients, 2019. 11(11): p. 2758. https://www.mdpi.com/2072-6643/11/11/2758#

[3] Nimalaratne, C. and J. Wu, Hen Egg as an Antioxidant Food Commodity: A Review. Nutrients, 2015. 7(10): p. 8274-93. https://pubmed.ncbi.nlm.nih.gov/26404361/

[4] Koushan, K., et al., The role of lutein in eye-related disease. Nutrients, 2013. 5(5): p. 1823-39. https://pubmed.ncbi.nlm.nih.gov/23698168/

[5] Zhang, X.-L., Roles of glycans and glycopeptides in immune system and immune-related diseases. Current medicinal chemistry, 2006. 13(10): p. 1141-1147. https://www.ingentaconnect.com/content/ben/cmc/2006/00000013/00000010/art00003

[6] Miguel, M. and A. Aleixandre, Antihypertensive peptides derived from egg proteins. The Journal of nutrition, 2006. 136(6): p. 1457-1460. https://academic.oup.com/jn/article/136/6/1457/4664308?login=true

Eat Less From A Box And More From The Earth

Eat Less From A Box And More From The Earth
Graphic © herbshealthhappiness.com

This simple motto encapsulates the sentiments of the real food movement. In the modern era, pure food has once again become highly desirable – and is being chosen in preference to packaged ‘done for you’ factory-produced food – which gives convenience at the expense of including ingredients designed to give it ‘shelf appeal’, long storage life and other characteristics that are more geared towards profit than towards health.

Eating ‘from the earth’ means a highly plant-based diet. This includes fruits, vegetables, nuts, seeds, whole grains, and legumes. It does not necessarily mean vegan or vegetarian. It focuses predominantly on minimal use of processed foods, refined foods like sugars, white flour, and to some extent animal products; though this last is typically more because of a resistance of modern animal farming practices than through vegetarianism per se.

Here are some benefits of a plant-based diet:

Help With Weight Loss: Plants based diets are rich in fibers that can help with the obesity problem. A study that involved 65 obese adults investigated the impact of plant-based foods on weight loss. The results indicated that participants were able to sustain a weight loss of 9.25 pounds over a one-year follow-up. [1]

Improves Heart Health: Plant-based foods can improve heart health and prevents chronic conditions like hypertension. A study that included almost 200,000 participants found that people who consumed plant-based foods like fruits, vegetables, and whole grains had a lower risk of developing cardiovascular diseases. [2]

Prevents Cancer: Research suggests that using plant-based diets can reduce the risk of cancer. A study has linked a plant-based diet with a lower risk of gastrointestinal cancer. [3] Plant-based foods can provide antioxidants that reduce cell damage.

Brain Health: Plant-based diets have shown to improve brain health and lower the risk of Alzheimer’s disease. Plant-based foods have many health beneficial compounds and antioxidants that slow cognitive decline and Alzheimer’s disease. [4]

Lower Risk Of Diabetes: Plant-based foods can improve blood sugar levels. A study has found plant-based diets to reduce the risk of type-2 diabetes mellitus by 50 % as compared to non-plant-based diets. [5]

Learn More:

Top 16 Edible Plants You Can Grow Indoors: https://herbshealthhappiness.com/top-16-edible-plants-you-can-grow-indoors/

References:

[1] Wright, N., et al., The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutr Diabetes, 2017. 7(3): p. e256. https://pubmed.ncbi.nlm.nih.gov/28319109/

[2] Satija, A., et al., Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. J Am Coll Cardiol, 2017. 70(4): p. 411-422. https://pubmed.ncbi.nlm.nih.gov/28728684/

[3] Tantamango-Bartley, Y., et al., Vegetarian diets and the incidence of cancer in a low-risk population. Cancer Epidemiol Biomarkers Prev, 2013. 22(2): p. 286-94. https://pubmed.ncbi.nlm.nih.gov/23169929/

[4] Malar, D.S. and K.P. Devi, Dietary polyphenols for treatment of Alzheimer’s disease–future research and development. Curr Pharm Biotechnol, 2014. 15(4): p. 330-42. https://pubmed.ncbi.nlm.nih.gov/25312617/

[5] Tonstad, S., et al., Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care, 2009. 32(5): p. 791-6. https://pubmed.ncbi.nlm.nih.gov/19351712/