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Posts Tagged ‘inflammation’

5 Superfoods For Better Health

A List of 5 Top Superfoods for your Health

The more I read and study, the more evidence I find that what you eat makes a huge difference in your overall health. Many foods promote disease while others prevent disease. The more nutrient rich food you eat, the better it is for your health.

Following is a list of 5 superfoods that are very good for your health.

1. Blueberries – Blueberries rank at the top of all fruits in terms of having the highest antioxidant capacity. They contain anthocyanins (more than red wine) which protect against cancer. They are a good source of Vitamin C, Vitamin E, manganese, selenium, and zinc. Blueberries, along with other fruits, can prevent or delay visual problems. They are high in fiber, low in calories, and contain anti-inflammatory compounds. Blueberries, like cranberries, help prevent urinary tract infections.

2. Broccoli – Broccoli, a member of the cabbage family, offers incredible health benefits. It is a very good source of carotenoids, calcium, folate, and Vitamins A, K, and C. A diet high in cruciferous vegetables like broccoli, kale, and cabbage is shown to prevent several types of cancer. Broccoli is a low glycemic food, a good source of fiber, and has been found to be cardio-protective.

3. Nuts – Nuts contain heart-healthy fats and are high in fiber. They contain antioxidants, anti-inflammatories, and are a good source of calcium, magnesium, and potassium. Nuts can help reduce the risk of heart disease and some cancers. Most nuts are high in arginine which can help reduce cholesterol levels and blood pressure. You should have several small servings per week to get the greatest benefits.Some choices: almonds, hazelnuts, peanuts, walnuts, pistachio nuts

4. Quinoa – Quinoa is usually listed as a grain but is actually the seed of a plant related to spinach. It is lower in sodium content and higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Quinoa is a complete high quality protein (has all 8 essential amino acids). In fact, The World Health Organization rates the quality of the protein in quinoa to be at least equivalent to that in milk. It is gluten-free, low glycemic, and high in fiber. It can be used as a substitute for any grain.

5. Salmon– Salmon is an excellent source of omega 3, a fatty acid that helps reduce inflammation. It is high in protein, low in saturated fat, and low in calories. It is a good source of Vitamins D and B12, selenium, and magnesium. Salmon promotes cardiovascular health, can help control high blood pressure, and can lower your risk of several types of cancer. The cold water variety is best.

I hope you are already eating some or all of these superfoods. If you aren't including these foods in your diet, you might consider adding some or all of them.

By: M Conley Stone

To find more information on eating right and better fitness go to: Get Fit

Disease Fighting Amalaki – All The Super Food You’ll Ever Need

Indian Gooseberry – Disease Fighting Amalaki

Indian Gooseberry - Phyllanthus officinalis Amalaki

Picture by: L. Shyamal

The old saying relating to an apple a day keeps the doctor away has been heard by every generation of children in the western world. And for good reason, as the apple is an excellent food source for the important vitamin C and 18 of 20 amino acids our body needs to function perfectly. Apples contain also other bodily agents like minerals and antioxidants which preserve our health and provide useful benefits such as being anti-allergenic, anti-viral and anti-inflammatory, to our bodies. A bit further away than the next apple tree, grows a compelling little fruit right beneath the Himalayan Mountains. This amazing fruit is destined to make a great hit on the American health market, it's name is Amalaki.

Amalaki Fruit or Gooseberry provides promise and hope towards rejuvenation of declining health

Although it is no larger then a common tennis ball this little yellow fruit is so rich in nutrition that you could call it the diamond of fruits. In India it is commonly referred to as the Indian Gooseberry. The scientific name of the Amlaki fruit is Emblica Officinalis. This very special fruit has been used in the Ayurveda medicine for centuries and has a great reputation for its healing powers. Over the great many years, Amalaki has accumulated many legends and tales surrounding its many usees. The more than five century old medical knowledge of Ayurvedic Medicine is also revered to as the "Mother of the Healing Systems".

The Sanskrit written Ayurveda contains some of the oldest and most detailed medical texts of the world and it contains an enormous amount of information concerning natural medicine. This age-old manuscript relates how to establish a balance in our everyday life through fundamental rules relating to nutrition and our lifestyle. It covers many subjects such as relaxed sleeping, stress management and body exercise as its fundamental components.

The Ayurveda describes more than 5,000 fruits and herbs in great detail. But of all the plants and substances described in this ancient document, the Amalaki fruit is described as the utmost effective fruit  for rejuvenation. In India, for many centuries now, the Amalaki has been consistently mentioned as Dhatri which means the Nurse or Mother. This is a tribute to this unique fruit as a caregiver or healer of our bodies. It is considered as a vital component to promote Ojas or producing the perfect digestion. The Ayurveda medicine teaches that Ojas is the sap of one's life energy which, when sufficient, is equated with immunity and, when there is not enough Ojas it results in weakness, fatigue and ultimately in sickness and disease.

The Amalaki fruit is a fountain of phytonutrients polyphenols, antioxidants, tannins, amino acids, traces of minerals, bioflavanoids and more. It would just be too much to list all of the chemical ingredients.

The one thing though, that makes the Amalaki fruit so different from other fruits is unquestionably the sheer amount of  Vitamin C this magical plant contains. Even though an Amalaki fruit is only about one inch wide, the fruit still contains 20 times more Vitamin C than an Orange! But that's not all, within its flesh it also containes a substance known as Dismutase which is one of nature's most powerful antioxidants.

The Amalaki fruit has received a great many reviews within the scientific community plus it has been the recipient of hundreds of scientific inquiries being completed concerning its role in combating a broad array of illnesses as well as promoting rejuvenation of the body and the mind. Here are a few of Amalaki's incredible benefits.

  • Amalaki promotes cellular rejuvenation, vitality and energy
  • Amalaki tends to improve nutrient absorption, digestion and provides an overall intestinal health increase
  • Amalaki fights against body inflammations
  • Amalaki will boost anti-aging properties of the human body
  • It enhances greatly the body's immune system
  • It improves metabolism
  • It hunts and destroys the free radicals in the blood
  • It promotes better hair and skin
  • Amalaki also improves your liver health
  • And it promotes detoxification of the body

Many of the writings about Amalaki, found in India, indicate that the fruit is beneficial to the intestinal organs and it helps to reduce inflammation within the digestive tract. It also helps to strengthen the heart. The comments regarding the value of the Amalaki fruit have appeared in the Materia Medica. The manuscript lists more than 2,000 vegetable originating remedies.

The Amalaki fruit is commonly employed in the Ayurvedic medicine. It serves as an antipyretic, aphrodisiac, and cerebral tonic. Its popularity is also centered on its ability to act as a strong immune system booster, an adaptogen and as a powerful antacid. With Amalaki you practically can raise the total protein level and increase the body weight resulting in additional muscle-construction and more body mass.

Many of the ancient manuscripts have Amalaki as a medicine to prevent body aging. Of all plant related species the Amalaki fruit is believed to contain the richest supply of Vitamin C known to man.

Amalaki remains a beneficial ingredient in the removal of toxic waste resulting from poor digestion within the colon.In a study conducted in 2003, it was noted that Amla resulted in an increased cell survival rate decreasing the production rate of free radicals.

As with most other antioxidants, Amalaki contributes to an enhancement of one's immune system. Additional uses include colic, constipation, asthma, gout, anemia and to a certain extent mental disorders.

The Western countries are in a slow but steady process of embracing at least some of the medicinal practices used in the eastern world. Amalaki is readily available in tablet or powder form and recently it has been introduced as a liquid supplement known as Zrii.

By: Shannon Lokker
Zrii Independent Executive
760-660-3692
[http://www.nurishyourbody.com]
Zrii and The Original Amalaki are registered trademarks of Zrii LLC.
The Chopra Center is a registered trademark of the Chopra Center for Wellbeing

Every Day Superfoods

10 Every Day Superfoods that you can get everywhere!

Cinnamon Canelle - Antioxidant rich superfood

Picture: Luc-Viatour

When we’re talking about Superfoods, we’re not talking about some wonder drugs in a golden pill box, no, we’re talking about organic every day foods that are pure and unprocessed, containing a broad variety of vitamins, minerals and antioxidants. Superfoods are nutritional power houses with a high phytochemical and phytonutrient content. Phytonutrient are known to have disease fighting properties. Phytochemicals and Phytonutrients strengthen the immune system, reduce inflammation and reduce the risk of heart disease, high cholesterol level, diabetes and even cancer.

But first of all; What are Phytonutrients & Phytochemicals?
Phytochemicals are chemicals in vegetables and fruits, other than vitamins and minerals and macronutrients, which are incredibly important for our health. The term “phyto” comes from the Greek word meaning plant. There are literally thousands of them and they have many different functions in our body. They can be antioxidants and fight free radicals or they boost the immune system, they can be anti-viral or anti-bacterial, many of them are anti-inflammatory and help repairing damaged cells. Brightly colored fruits and vegetables tend to have high concentrations of Phytochemicals and the highest concentrations are usually found in the skin of the plant. Examples of phytonutrients you may have heard about are anthocyanins in berries, lycopene in tomatoes and carotenoids in carrots.

What we eat has an incredible impact on our body and our mind and even our lives as such! What we eat affects how we feel, if we are moody or feel great, if we have energy to waste or if we need a nap in the afternoon already. If we follow a healthy diet, it can help guard against all so many diseases. Eating a wide variety of fresh and organic vegetables and include as many superfoods as possible in our daily meals helps to ensure that we give our bodies the best possible treatment

Here is my every day superfoods list

Find below a list of common, easily obtained superfoods that we can find in our stores for most of the year.

  1. Cinnamon: This superfood is just the top of the pop. It contains an unbelievable high antioxidant level of 267,000 ORAC units which brings it on the third place of the antioxidants list. Cinnamon is great at stabilizing blood sugar levels. Cinnamon has been reported to have a pharmacological effects in the treatment of Type 2 diabetes mellitus and insulin resistance, the latest research also documents anti-melanoma activity of cinnamic aldehyde observed in cell culture and a mouse model of human melanoma. Cinnamon can be used for backing, cooking and for tea.
  2. Almonds: Our next every day superfood is a great source of calcium. Almonds contain four times more calcium than diary milk, They contain magnesium, iron, potassium, zinc and vitamin E and are high in protein and fiber. Almonds also contain omega 3s and monounsaturated fatty acids which again help to prevent heart disease. Almonds taste good in almost everything. You can use them in your breakfast cereal, use them in cookies, use almond butter instead of diary butter or simply eat them raw to get the most out of this superfood.
  3. Sumac The next on our list of superfoods is Sumec; honestly, it has been a few days only, since I first heard of Sumac but I’m already a fan. Sumac grows as shrubs or small trees with loads of red berries, they can reach a height of 1 to 10 meters! Sumac was primarily used in Islamic countries as a treatment for many different ailments in medieval medicine and the native Americans used Sumac leaves and drupes of the combined with tobacco, in traditional smoking mixtures. The sumac fruits or drupes,are ground into a deep red or purple powder used to add a lemony taste to the Middle Eastern cuisine’s meat or salads. Sumac is the second richest food on antioxidants, known today. Sumac bran contains 312,400! ORAC units per 100 gram bran. Compare that to our oh so healthy Oranges that contain 700 ORAC units per 100gram. That’s an enormously high amount of antioxidants and can only be beaten by our next superfood!
  4. ClovesWell, nobody in his right mind would want to eat 100gram cloves in a day, but if you would, you would have ingested 314,446 antioxidant units. Cloves are great in many cooked dishes and also in meat, for oven baked foods and for toothache. Cloves are used in Indian Ayurvedic medicine and in the Chinese medicine where it is used for severe burns, skin irritations and to reduce the sensitiveness of skin and it has antiseptic properties.
  5. Apples: Apples are an amazing superfood that everybody loves. Apples contain 18 of the 20 amino acids our body needs. Unpealed apples contain quecitin which is a phytonutrient that helps prevent damage to LDL cholesterol (that’s the good cholesterol), keeping the arteries clean and healthy and therefore lowering the risk of a heart disease. Apples also contain pectin which is a soluble fiber which helps so lower the bad HDL cholesterol levels in the blood. Pectin also binds with heavy metals such as lead in the body and removes them from the gut.
  6. Avocados: Avocados are an extremely nutritious superfood. Avocados are high in healthy mono-unsaturated fat, fiber, Vitamin E, potassium and folic acid (folate). They are the best fruit source of beta-sitosterol which is a substance that can reduce total cholesterol as well as being high in lutein which is known to protect against cataracts, keeping the cardiovascular system healthy and preventing prostrate cancer.
  7. Beans: Any kind of beans are incredible superfoods, high in antioxidants and a great source of soluble fiber which traps bile that contains cholesterol in the digestive tract and removes it from the body before it is absorbed. Beans are high in protein and very low in fat and can help lower cholesterol. Beans help to keep blood sugar levels stable which is beneficial to those with diabetes. Beans also reduce the risk of cancer – especially breast cancer. According to a study in the International Journal of Cancer (2005;114:628–33), Women who eat frequently beans and lentils have a significantly lower risk to get breast cancer than women who seldom eat them. Beans contain calcium, potassium, vitamin B6, magnesium and folic acid (folate).
  8. Blueberries: They’re jus great fruits! Blueberries contain incredibly high amounts of antioxidants (6550 ORAC/100g) including the flavonoid anthocyanins which combats the effects of toxins and pollution and are thought to have anti-aging properties. Blueberries also contain ellegic acid which is a phytonutrient thought to prevent abnormal cellular changes. They are also anti-inflammatory, reduce allergic reactions and keep capillaries healthy which is great if you bruise easily or have varicose veins. Blueberries further help strengthen your immune system and they are a great source of vitamin C and extra fiber.
  9. Broccoli: A great vegetable! And at least something Clinton was right in! Broccoli contains more vitamin C than oranges and is high in potassium and beta-carotene which again helps to reduce the risk of heart disease. Broccoli is an amazing superfood that contains anti-cancer substances, especially helping to prevent gastric cancers, breast cancer and stomach ulcers. Broccoli strengthens the immune system and increases the body’s resistance to illness and it also helps the body to detox easier. Broccoli is rich in glucosinolates which are detoxifying all kinds of toxins and carcinogens in our body, that are substances which can trigger cancer. Studies have shown that eating broccoli and similar vegetables such as cabbage, cauliflower, sprouts, radish, horseradish, turnip, cress, kale, kohlrabi and mustard at least three times a week can significantly lower the risk of colon cancer
  10. ChocolateYes, you got that right! Chocolate is full of antioxidants and absolutely health beneficial as long as it is unsweetened. With around 40,000 ORAC units per 100gram dark chocolate it’s one of the highest antioxidant suppliers. And yes,I can eat 100 gram chocolate per day; easily! And raw cocoa nibs are even better. Other beneficial effects of chocolate or cacao, suggest anti-cancer, cough preventer and anti-diarrhea effects and it is also a brain stimulator! And there are sooo many things you can use chocolate for; just leave the sugar away. Sugar is no good for you!
  11. Ok, now I’m hungry! If you’re craving as much for food right now as I am after all this superfood talk, grab some chocolate and stay healthy! See you next time and don’t forget to subscribe to my superfood blog here:Click to Subscribe to Superfood Information by Email. After you subscribe you will be notified by email about new publications on my blog. I won’t give your email address to nobody else ever! Promise.