Healthy Hair – 3 Benefits of Vegan Diet!

December 13, 2021 By Katie Pierce (Guest Author) Leave a Comment

As you know veganism is a way of life that entails abstaining from meat, fish, and other animal products such as eggs and dairy. The diet is mostly composed of vegetables, fresh fruits, whole grains, along with legumes, nuts, and seeds.

A vegan diet is also known to minimize the risk of developing various health problems such as heart disease, hypertension, and obesity.

An intriguing question that pops into the minds of those who follow this diet could be how veganism would affect their hair—if there is any evidence of its benefits or if it’s a factor in hair loss.

Many individuals discover that going vegan improves their hair, making it shinier and thicker. Your hair may benefit significantly from the increased intake of antioxidants, minerals, vitamins, and other plant nutrients.

Hence we believe that you can say goodbye to bad hair days with a vegan diet packed with nutrients that will not only make your hair look great but will also make it healthier and stronger.

While veganism has many other health benefits, let’s not overlook on its benefits on healthy hair & hair growth!

Here’s a closer look at how a vegan diet can contribute towards healthy hair:

1) It Slows Down Hair Loss

A vegan diet could potentially reduce cholesterol and inflammation—both of which are associated with hair loss.

It Lowers Cholesterol

Though your body requires some cholesterol to function properly, high levels of cholesterol may contribute to hair loss.

According to research fatty foods may be another factor leading to hair loss. Apart from hair loss, a high-fat, high-cholesterol diet can result in hair whitening and inflammation.

Plant-based diets have been shown to decrease cholesterol levels more successfully than other diets. Vegan and vegetarian diets have been linked to lower levels of total and low-density lipoprotein (LDL) cholesterol, triglycerides, and blood pressure.

It Reduces Inflammation

When inflammation persists over an extended length of time, it may be indicative of a more serious problem.

The inflammation is most likely due to a sensitivity to dihydrotestosterone (DHT), a hormone associated with hair loss and other health problems [1] [2].

Hair follicles in men and women suffering from androgenetic alopecia (AGA), a common type of hair loss, are sensitive to the DHT hormone, resulting in excessive shedding and baldness.

The best approach to prevent AGA hair loss is to reduce inflammation, and there are several ways to do so.

Apart from inhibiting DHT and ridding the environment of allergens, plant-based diets such as vegan diets have been found to lower inflammation.

2) It Prevents Hair Breakage

Besides practicing good personal hygiene, avoiding heat damage, and over-processing, following a vegan diet rich in certain nutrients may also help prevent breakage. Here are some plant-based foods that can strengthen your strands and prevent hair breakage.

Almonds

Almonds are a fantastic source of protein and Vitamin E [3]. Protein aids in the development of collagen in the body, which is necessary for healthy hair growth and strength. Vitamin E promotes elasticity and retains moisture in the hair, making it more resistant to breakage and dryness.

Avocado

Avocados, one of the most nutritious treats for your brain and heart, also work wonders for people dealing with hair breakage [4]. The healthy unsaturated fats in avocados can boost the health of your hair. These healthy fats can help your hair retain moisture, which can minimize hair breakage and let your strands grow stronger and longer.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, fiber, vitamins, and minerals [5]. Additionally, they contain biotin (Vitamin B7) [6], which strengthens your hair follicles and promotes the growth of thicker, stronger hair that is resistant to breaking. Finally, sweet potatoes have beta-carotene, which is good for the health of your scalp and hair.

3) It Promotes Hair Growth

Consuming more wholesome, plant-based foods can contribute to the growth of stronger, healthier hair from the follicles to the tips of hair strands. Incorporate more of these incredible foods into your diet, and you’ll see a significant improvement in your hair.

Beans and Lentils

Adding protein-rich foods, such as beans and lentils, to your daily meals can help you avoid hair damage and dryness and instead promote the growth of healthy, strong hair. Additionally, lentils contain biotin [7] and zinc [8]. Biotin is linked with keratin, a protein that promotes strong hair, and zinc stimulates hair tissue growth and repair, minimizing hair loss.

Cucumbers

Cucumbers are high in potassium and sulfur, essential minerals that inhibit hair loss and promote hair growth [9]. Cucumber juice also contains calcium and silicon which are vital for proper and faster hair growth.

Nuts

Nuts are heavy in protein and zinc, both of which aid in the growth of strong hair. Walnuts, which are high in omega-3 fatty acids [10] and biotin [11], and Brazil nuts, which are high in selenium and other nutrients, both support healthy hair development and are the best nuts to include in your diet.

Final Thoughts

A vegan diet provides several health benefits—one of which is healthy hair growth. Keep in mind, however, that treating and reversing hair loss may require a lifestyle overhaul.

If you want to see lasting, positive results, we encourage you to be committed to making healthier choices, including quitting smoking and drinking, not just to have stronger hair but better overall health!

Few things we hope you can do:

Comment: if you need any help, have questions, or would like to share your thoughts, please leave a comment below. Your feedback inspires us and we would reply as soon as possible.

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References:

[1] https://pubmed.ncbi.nlm.nih.gov/12213548/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7667670/

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/nutrients

[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

[6] https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

[7] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients

[10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

[11] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

Additional Sources:

Plant-based Diets Lower Cholesterol

Image source: Unsplash

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

10 Health Benefits & Nutrition of Turmeric

April 5, 2020 By Dishan Mendis Leave a Comment

Famous as a spice, medicinal agent, cosmetic, and textile dye, turmeric is amazingly a versatile ingredient indigenous to Indian subcontinent and Southeast Asia. It is a member of the ginger family and has a deep orange flesh, which is covered in a thick brown skin.

Though turmeric is mostly used as a spice, it has a rich history as an ayurvedic healer, a holistic approach to health that has been used for more than 2000 years in Indian ayurvedic and Chinese medicine.

It has commonly been used for wound healing, pain relief, menstrual difficulties, relieve from poisoned food, rheumatoid arthritis, dispel worms, digestive issues, to strengthen the overall energy of the body, purify blood, for skin conditions, for smallpox, chickenpox, liver ailments, as an antioxidant and an anti-inflammatory agent.

Among its most important properties, turmeric contains curcumin, the principal curcuminoid of turmeric, which is known to have many health benefits and has been used as a medicinal aid and an ingredient in dietary supplements, cosmetics, and as a food additive for centuries in Asian countries.

Turmeric/Curcumin Daily Intake

According to research data 500–2,000 mg of turmeric per day is generally acceptable.

However, JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the acceptable daily intake value of curcumin is 1.5 mg (1–3 mg) /kg of body weight [1].

Turmeric/Curcumin Nutrition Facts per 100g

Calories = 354 (1482 kJ) DV = 18%
Protein = 7.8g DV = 16%
Carbohydrate = 64.9g DV = 22%
Saturated Fat = 3.1g DV = 16%
Omega-3 fatty acids = 482mg
Omega-6 fatty acids = 1694mg
Vitamin C = 1.7mg DV = 3%
Vitamin E (Alpha Tocopherol) = 3.1mg DV = 16%
Vitamin B6 = 0.1mg DV = 6%
Vitamin B6 = 0.1mg DV = 6%
Iron = 2.8mg DV = 16%
Magnesium = 13mg DV = 3%
Phosphorus = 18.1mg DV = 2%
Potassium = 170mg DV = 5%
Zinc = 0.3mg DV = 2%
Manganese = 0.5mg DV = 26%
Phytosterols = 5.5mg

Source: USDA

Let’s see some of the best health benefits turmeric has to offer,

10 Health Benefits of Turmeric/Curcumin

1) Turmeric and Curcumin May Lower The Risk of Cardiovascular Disease

As you may know, cardiovascular disease (CVD) is currently the most common cause of mortality worldwide

According to one analysis done which included 649 patients, curcumin in turmeric considerably reduced serum low-density lipoprotein cholesterol (LDL-C) or commonly known as “bad” cholesterol and triglyceride levels (TG / which increase risk of heart disease) compared to those in the control group [2]

Thus turmeric may have the capacity to protect patients at risk of CVD by improving serum lipid profile.

Furthermore, according to the findings of preliminary studies, curcuminoids in turmeric may reduce the risks of heart attacks, bypass patients have, after surgery [3]

2) May Provide Relief for Arthritis

Curcumin in turmeric has traditionally been used for its anti-inflammatory effects

According to a 2016 industry-sponsored analysis of randomized experiments, 1,000 mg a day of curcumin lessened osteoarthritis (the most common type of arthritis) pain and inflammation similar to nonsteroidal anti-inflammatory drugs (NSAIDs) [4]

Another 2016 study showed that curcumin might aid in preventing bone deterioration in people with RA (rheumatoid arthritis) which is a chronic inflammatory disorder.

3) As an Acne Treatment and for Healthy Skin

A contributory cause of acne is bacteria known as Propionibacterium acnes, which lives primarily on fatty acids in sebum secreted by sebaceous glands, the most abundant bacteria found on human skin.

The 2013 Chemical and Pharmaceutical medical journal published by the Pharmaceutical Society of Japan showed that curcumin has potent antibacterial activity against a number of bacteria which includes P. acnes when mixed with lauric acid [5]

Curcumin also has powerful antioxidant properties and has the potential to boost the antioxidant capacity of the body to a large extent. This neutralizes free radicals (acting as a free radicals scavenger) on its own but also improves your body’s own antioxidant enzymes.

Antioxidants preserve the skin by curbing free radical production, which prevents it from degenerating the skin. They can reduce sun spots, help combat discoloration and wrinkles associated with aging, fight against skin cancer, and calm skin inflammations. Antioxidants also help in replenishing the skin with hydration and improving moisture retention to assist in revitalizing dull skin.

Another benefit of curcumin seems to be the protection it provides for skin from radiation damage, decreasing the skin irritation that usually occurs after radiation treatments for breast cancer. Overall, curcumin appears to be a favorable healing agent for radiation-induced dermatitis (radiation skin damage) due to breast cancer treatments [6]

4) Ease Depression and May Improve Brain Function

As we learned before curcumin is a natural anti-inflammatory and antioxidant and it can affect several processes in the body.

This has a lot of benefits related to depression since those who are under depression have considerable inflammation and oxidative stress, that can impact all major organs in the body, inclusive of the brain.

Chronic inflammation can lower the levels of serotonin (which regulates anxiety, happiness, and mood) and dopamine (the feel-good neurotransmitter) that can lead to deterioration of certain parts of the brain.

It is likely that the influences of antioxidant and anti-inflammatory properties of curcumin can reinstate these chemicals & neurotransmitters to preserve the functioning of the brain, consequently making improvements in mood and motivation.

Curcumin also increases the levels of the brain hormone BDNF, which boosts the growth of new neurons and combats various degenerative activities in your brain.

5) Could be Useful in Preventing or Treating Type 2 Diabetes

According to a study done in Thailand with 240 people, curcumin inhibited prediabetes from advancing to diabetes.

Approximately 16% of the 116 people on placebo (inactive treatment) progressed to type 2 diabetes within 9 months. No one in the group receiving 250 milligrams of “curcuminoids” daily by supplements advanced to type 2 diabetes.

When taken by mouth, curcumin may also help people with diabetes control their blood sugar levels by decreasing the blood glucose levels to a more manageable level.

Curcumin tends to provide significant benefits for both type 1 & 2 diabetes. Curcumin preserves beta cells, which produce and secrete insulin which otherwise would cause type 1 diabetes. Studies have shown that beta cells multiplied faster and had a longer life with those who took curcumin

Curcumin has also shown to improve insulin function by reducing insulin resistance which is the cause of type 2 diabetes by helping insulin get into cells.

6) Curcumin Might Help You to Fight Off Flu and Reduce Cough

Medical researchers often warn about mutating flu viruses that may trigger epidemics. Thus anti-inflammatory, antiviral, antimicrobial, and antibacterial properties of turmeric root is a useful herbal remedy for a number of viral diseases.

Curcumin can minimize viral replication by more than 90% of cells exposed to the influenza variants, as shown in a 2009 study. Not only curcumin reduced viral cell proliferation in host cells but also appeared to shield other cells from infection.

Curcumin may also be effective for various conditions, like dry cough

7) May Work as a Pain Relief and Help Ease PMS Symptoms

Turmeric as a medicinal remedy has been used to aid in alleviating different forms of pain. Although findings have been inconsistent, there is reason to assume that turmeric consists of active ingredients which may offer at least some relief for those dealing with a variety of painful conditions, ranging from inflammation and gastric irritation to migraine headaches and pain endured after surgery.

Some reports have shown that in some cases, turmeric may have a pain-reducing capacity comparable to that of prescribed and over-the-counter medications.

Researchers observed in a medical trial [7] a decrease in PMS symptoms after participants were treated with curcumin, the active agent of turmeric.

The research noticed mood indicators (tiredness, irritability, anxiety), physical symptoms (gastrointestinal discomfort, headaches), and characteristics of behavior (tiredness, changes in appetite, loss of energy).

Results showed a substantial reduction in symptoms after supplementing over three menstrual cycles, attributing its potential for treating PMS

8) Turmeric Health Benefits for Liver

Turmeric and its refined extract curcumin are also used extensively to treat liver diseases due to their supposed anti-inflammatory and antioxidant effects.

It can stop your liver from being harmed by toxins because of its powerful antioxidant capabilities. This could be good news for people who are taking strong medications for diabetes or other health problems that could damage their liver with prolonged use.

Nonetheless, do note that turmeric can be a rare cause of damaging the liver, and there needs to be more examination for its safety and effectiveness if administered over a prolonged period in fairly large doses [8].

9) Turmeric May Reduce the Risk of Cancer

Turmeric is suggested as a potential cure for cancer. There’s some evidence that in a number of cancers, curcumin in turmeric can destroy cancer cells.

Evidence has demonstrated low rates of some cancers in countries where people consume more curcumin. This is over extended periods of time at curcumin amounts of around 100 mg to 200 mg a day.

A few laboratory experiments have also found curcumin has anti-cancer effects on cancer cells. It does seem capable of killing cancer cells and preventing more from increasing. It has the strongest impact on breast cancer, colon cancer, gastric cancer, and cancers of the skin.

10) Turmeric Could Help with Digestive Issues and Improve IBS (irritable bowel syndrome) Symptoms

Turmeric can aid in healthy digestion due to its antioxidant and anti-inflammatory activities.

Lately, turmeric has drawn interest for its ability to relieve IBS (irritable bowel syndrome) symptoms. IBS is a prevalent digestive tract disorder that triggers symptoms such as aches in the abdomen, diarrhea and constipation.

A 2004 preliminary study showed that humans with IBS who administered 2 tablets of turmeric daily for 8 weeks experienced reductions in stomach pain and better bowel functioning [9].

You can consume turmeric as a spice in powdered form, add it to rice, for pickle, as tea, for smoothies & juices, make mustard, or sprinkle a pinch on salads.

Below we have shared a turmeric, ginger, and lemon juice recipe video for you to get the most out of turmeric…enjoy folks!!

Video credit: Sandi Jacobs

References:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/

3 https://www.nccih.nih.gov/health/turmeric

4 https://www.ncbi.nlm.nih.gov/pubmed/27533649

5 https://www.ncbi.nlm.nih.gov/pubmed/23546001

6 https://clinicaltrials.gov/ct2/show/NCT01042938

7 https://www.ncbi.nlm.nih.gov/pubmed/26051565

8 https://www.ncbi.nlm.nih.gov/books/NBK548561/

9 https://www.ncbi.nlm.nih.gov/pubmed/15673996

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Coconut Meat Nutrition, Health Benefits and Side Effects

August 15, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

When it comes to multi-purpose plants, the humble coconut (Cocos nucifera) is a real overachiever!

It’s not just a valuable source of numerous nutrients working in tandem to give synergistic health benefits and a quick boost of energy, but it also comes with fresh drinking water, and in countries such as the Philippines & Sri Lanka, it is called ‘The Tree of Life’ – a testament for having many practical uses.

When you consider the health rewards of coconut meat, it has been found to have numerous benefits from having the ability to protect against heart disease to fighting against bacteria!

Coconut is 47% water and per 100-grams it gives 354 calories, 33 grams of total fat, especially saturated fat (89% of total fat), 15 grams of carbohydrates, 3 grams of protein and 9 grams of fiber. Significant micronutrients include manganese, copper, iron, phosphorus, selenium, and zinc, all of which are more than 10% of daily value (refer data below).

As you can see, fresh coconuts are a fantastic source of micronutrients and trace minerals, while providing macronutrients such as fat in abundance and a moderate amount of carbohydrates and protein.

Let us now check the nutritional value of coconuts, major health benefits and any side effects to be wary about.

Raw Coconut Meat Nutritional Value per 100g (3.5 oz)

Calories = 354 kcal (1,480 kJ) DV = 14%
Carbohydrates: 15.23 g DV = 6%
Fat: 33.49 g DV = 56%
Protein: 3.33g DV = 6%
Fiber: 9g DV = 36%
Omega-6 fatty acids: 293mg
Thiamine (B1): 0.066 mg DV = 6%
Riboflavin (B2): 0.020 mg DV = 2%
Niacin (B3) : 0.540 mg DV = 4%
Pantothenic acid (B5): 0.300 mg DV = 6%
Vitamin B6: 0.054 mg DV = 4%
Folate (B9): 26 μg DV = 7%
Vitamin C: 3.3 mg DV = 4%
Vitamin E: 0.24 mg DV = 2%
Vitamin K: 0.2 μg DV = 0%
Calcium: 14 mg DV = 1%
Copper: 0.435 mg DV = 22%
Iron: 2.43 mg DV = 19%
Magnesium: 32 mg DV = 9%
Manganese: 1.500 mg DV = 71%
Phosphorus: 113 mg DV = 16%
Potassium: 356 mg DV = 8%
Selenium: 10.1 μg DV = 14%
Sodium: 20 mg DV = 1%
Zinc: 1.10 mg DV = 12%

Source: usda.gov

1) To Improve Heart Health

As we noted above, coconut meat is a great source of dietary fiber, (9g per 100g of raw coconut) beneficial in maintaining a healthy metabolism and promoting heart health.

Coconut meat also reduces the risk of heart disease by promoting the generation of HDL (commonly called the ‘good’ cholesterol), while reducing LDL (‘bad’) cholesterol. These findings were supported by a study published in the US National Library of Medicine, in which participants consumed either coconut oil, extra virgin olive oil, or unsalted butter each day. After four weeks, the researchers found that the coconut oil group had significantly increased their levels of HDL cholesterol compared with the other groups.

But what about high saturated fat in coconuts? Interestingly, among populations who depend on coconuts as a large component of their natural diet such as residents of the Indonesian islands coconut flesh has not been found to contribute to heart disease. Bear in mind here though that these populations mostly consume coconut in its natural, unprocessed form, and that they also consume a good amount of low-fat foods like vegetables and rice as part of their diet.

Another factor which may contribute to the heart health benefits associated with coconuts is its fatty acid composition. 60% of coconut fat is comprised of medium-chain fatty acids (MCFA), which appear to be metabolized by the body differently than saturated fat from animal sources.

2) May Help Your Weight Loss Goals

Ask anyone what the hardest part of sticking to a diet is, and they’ll probably tell you, “being hungry!” or “falling back to your past cravings”

What they might not know is that those looking to lose weight (or maintain their weight once they’ve reached their goal) can make use of an amazing secret weapon to keep hunger at bay, and that’s fiber.

While fiber doesn’t contain any digestible calories itself, it adds bulk to a meal, contributing to a lasting feeling of fullness. And coconut doesn’t just contain lots of fiber, those medium-chain fatty acids we talked about previously are also thought to boost satiety, and have been found to aid in weight loss and assist in reducing waist circumference.

For those on a low-carb diet in pursuit of weight loss goals, coconuts contain significantly less amount of carbohydrates than most plant-based foods.

3) May Aid Digestive Health & Metabolism

For individuals with poor health, the medium-chain fatty acids present in coconuts have been found to improve the absorption of nutrients and food. The ample amount of fiber contained in meat or the white flesh of coconuts helps to slow down the passing of food through the intestines, allowing more time for a greater variety and quantity of nutrients to be absorbed along the way.

In addition, coconuts promote healthy digestion in several other ways. The fatty acids and monoglycerides present in coconuts have anti-microbial and anti-inflammatory properties which can promote a healthy gut.

They may, therefore, be particularly helpful for those suffering from conditions like IBD (Inflammatory Bowel Disease), Crohn’s disease, ulcerative colitis, and gastroenteritis, which are all linked to inflammation in the digestive tract.

Coconuts also contain the trace mineral manganese, which acts as a cofactor in several of the body’s chemical processes including playing a crucial role in the metabolism of various nutrients.

4) To Assist in Regulating Blood Sugar & Managing Diabetes

One of the roles of dietary manganese appears to be assisting with the regulation of blood sugar. According to some studies, deficiency in manganese has shown a susceptibility for glucose intolerance and people with diabetes tend to have lower levels of manganese in their blood [1].

Thus consuming coconuts which are rich in this important mineral besides being a source of low carbs can have a positive compound effect in improving the conditions of diabetes and controlling blood sugar [2].

The high fiber content of the coconut can also help to lower fasting blood sugar and promote better blood sugar control by positively impacting your gut bacteria.

Some small scale research has found coconuts to help patients reduce waist circumference and lose weight as we learned before which can also support in reducing insulin resistance [3].

In another study, an increase in fiber intake was found to correlate with a decrease in the level of blood glucose and serum insulin (high blood insulin can also cause your cells to become resistant to the hormone’s effects leaving room for prediabetes or type 2 diabetes). This suggests that, as expected, the fiber from coconuts does indeed have a substantial hypoglycemic action.

5) May Improve Immunity & Guard against Cancer

Coconut is the highest natural source of lauric acid, which makes up 50% of its fatty acid composition. In the body, lauric acid is converted into the monoglyceride monolaurin, which has been found to help the body fight off lipid-coated viruses – including herpes, cytomegalovirus, influenza and even HIV. Coconut oil also contains a smaller amount of caprylic acid, which is known to assist with fungal, bacterial and yeast infections.

Further, some tests have shown that the inclusion of coconut in the diet can slow down tumor growth of gastric cancer.

As we mentioned previously, coconut meat contains manganese, which is part of the powerful antioxidant SOD (superoxide dismutase) [4]. SOD and other antioxidants can protect the body from free radicals, which are known to cause DNA damage that can lead to cancer.

Apart from the above benefits, medium-chain fatty acids found in coconut can help patients better absorb nutrients from food, which can be beneficial in boosting their immune system.

6) Rich in Antioxidants Which Help In Maintaining Youthful Looks

Free radicals don’t just cause damage inside the body, but can also have a detrimental effect on skin and hair. Consuming coconuts can support the antioxidant enzyme SOD, which can help you to fight the effects of aging from the inside out, giving a number of benefits for your skin & hair.

In addition, due to its antibacterial and antifungal properties, coconuts may help with several dermatological issues, such as skin allergies and yeast infections which can lead to rashes and dermatitis or cause hair to thin.

Any Side Effects of Consuming Coconuts?

While there are virtually no substantial side effects associated with the consumption of raw coconut meat, it is quite high in fat which consists of polyunsaturated, monounsaturated and saturated fats.

Even though the fats in coconuts are considered fairly healthy considering that it’s a plant source, the American Heart Association warns that excessive consumption of coconuts may not be a good idea.

If you are trying to minimize your saturated fat consumption or are following a low-fat diet, then you may want to avoid consuming a lot of coconuts. You can still take advantage of all the health benefits offered with coconuts by consuming coconut meat in its natural unprocessed form and by choosing younger coconuts, which contain less fat than fully ripened ones.

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/18193174

2 https://www.diabetes.co.uk/natural-therapies/coconuts.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

4 https://www.ncbi.nlm.nih.gov/pubmed/22072939

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Apple Cider Vinegar Health Benefits, Does it Work?

July 5, 2019 By Dishan Mendis Leave a Comment

Vinegar, in general, has been known for their health characteristics for a long time, but it’s apple cider vinegar in particular that has been glorified as a cure-all in recent times that is claimed as a remedy for everything from acne to cancer.

So the question is, whether there is any truth to these claims.

Before rushing into conclusions let’s try to uncover which health benefits are backed by evidence and which are not, any side effects of using it, and the best & safest ways to use apple cider vinegar.

What’s Apple Cider Vinegar?

It’s made of apple juice, and when yeast is added, it converts the fruit sugar into alcohol during fermentation. Bacteria then transform alcohol into acetic acid. This is how basically apple cider vinegar is made giving its sour taste and pungent smell.

Rumoured Health Benefits of Apple Cider Vinegar

1) Apple Cider Vinegar for Blood Sugar & Diabetes

There is some evidence from studies which has emerged to indicate that apple cider vinegar could have some benefits in controlling diabetes.

In one study from Arizona State University, the participants had 20g apple cider vinegar, 40g of water, and 1 teaspoon of saccharin with each meal [1].

Comparatively, those with insulin resistance who consumed vinegar had an elevated level of insulin sensitivity by 34% aiding in reducing the levels of glucose after their meals compared to the placebo group.

It was also believed that vinegar might reduce the intake of carbs into blood, or decrease the breakdown of starches into sugars which simulates the influence of drugs such as acarbose.

On another study which was done on a short-term basis, groups which took apple cider vinegar noticed a substantial improvement in blood glucose levels half an hour after consuming the vinegar. However, the difference was temporary and was reduced over time between the vinegar and control groups.

It can be assumed to provide some benefit in order to help control blood sugar levels & type 2 diabetes, but there is still not enough scientific evidence to support the strength of apple cider vinegar as a quick fix for diabetes.

2) Apple Cider Vinegar and Cholesterol

There is some evidence to suggest taking apple cider vinegar could aid in lowering both cholesterol & triglycerides.

In one study those who consumed cider vinegar witnessed an average 13% decrease in total cholesterol while seeing a considerable decrease in triglycerides which is also a form of fat.

What’s impressive about this finding is the fact that all the participants were healthy with typical cholesterol levels. Such reductions may have the capacity to lower the chances of having a heart attack.

In another 12-week study, the participants who took apple cider vinegar had a remarkable level of raised high-density lipoprotein (HDL) cholesterol considered as “good cholesterol” due to its effect in lowering heart issues [2]

So apple cider vinegar may assist those who wrestle with high cholesterol levels.

3) Apple Cider Vinegar as a Weight Loss Aid

Drinking apple cider vinegar on its own may not miraculously allow you to attain your weight loss goals, but it can be part of the whole effort you make to reduce weight such as healthy diet and exercise.

In a 12-week study, Japanese adults with obesity were given either 1 tbsp (15 ml) of vinegar, 2 tbsp (30 ml) of vinegar or a placebo daily.

On average those who had 1 tbsp of vinegar lost 2.6 pounds (1.2 kg) and those who had 2 tbsp of vinegar per day lost 3.7 pounds (1.7 kg) and on the contrary, the placebo group had a gain of 0.9 lbs (0.4 kgs) along with a slightly increased waist.

It is recommended not to come into conclusions purely from these findings as they can be skewed since they were done on very small populations, but having 1 to 2 tbsps before meals may have beneficial effects in lowering body weight.

4) Apple Cider Vinegar and Cancer

Still, there is not enough research to back the claim that apple cider vinegar can aid as a cancer treatment.

One old study done in 1996, discovered that melanoma cells (a type of cancer) have a tendency to develop and spread more rapidly in fairly acidic environments [3]. However, note this experiment has taken place in vitro rather than being tested on humans.

According to the American Institute for Cancer Research, the body can adjust its pH levels accordingly, and acidity or alkalinity of food that a person consumes have little influence [4], though some believe apple cider vinegar to be alkaline as it may raise urine pH due to its alkaline nutrients.

A 2014 study revealed that tumor cells discontinued when exposed to acetic acid. However, the study was done in a laboratory, and it’s challenging to expose a real tumor to acetic acid under normal circumstances.

Overall, there is not enough evidence to show that an alkaline environment can prevent cancer from developing and apple cider vinegar still cannot be considered an alternative for cancer treatment.

Any Side Effects of Apple Cider Vinegar?

It is not recommended to drink apple cider vinegar in its raw form without diluting as it can harm your throat and food pipe while causing discomfort and inflammation
It’s highly acidic and having too much of apple cider vinegar can ruin your tooth enamel, and cause an upset stomach
Apple cider vinegar may also have an effect on your potassium levels to reduce which can be risky as your muscles and nerves require potassium to function
It might also interfere with your current medications

How to Consume Apple Cider Vinegar (Dosage)?

Apple cider vinegar can be used as a marinade, to wash fruits and vegetables, for baking, salad dressings, sauces, soups, and as a preservative.

There’s quite a lot of acid in it, so drinking it raw or having too much of it is not advised.

Shake the apple cider vinegar bottle and then you can mix 1 or 2 tbsps to a 240ml cup of water (hot or cold) and stir it. You may then have it 20 minutes before a meal (advice drinking it through a straw to protect your teeth) for health benefits.

Please consult a doctor if you intend on starting an ACV regimen for health purposes

You can also mix apple cider vinegar with other liquids, such as fruit juice, tea, mocktails, smoothies, apple cider to have it with a different flavor.

When buying apple cider vinegar we recommend getting an unfiltered ACV brand with sediment settled on the bottom which is known as the “mother”. This includes healthy enzymes and probiotics.

Conclusion

Never assume apple cider vinegar to replace medical treatments prescribed by a doctor. Always talk with a healthcare professional if you’re thinking of using apple cider vinegar to treat any condition.

At the end of the day, you should still remember there can be some health benefits that can be expected to a certain degree but there are some which are not backed by enough evidence to prove. There can also be harmful effects of overuse.

But if you enjoy using it for cooking, or intend using it for its versatility while anticipating some health benefits, apple cider vinegar probably won’t hurt you, unless you experience any side effects.

Just don’t expect it to be a miracle cure!

References:

1 https://care.diabetesjournals.org/content/27/1/281

2 https://www.sciencedirect.com/science/article/pii/S1756464618300483

3 https://www.ncbi.nlm.nih.gov/pubmed/8605731

4 https://www.aicr.org/patients-survivors/healthy-or-harmful/alkaline-diets.html

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10 Health Benefits of Chia Seeds, Nutritional Facts, & Side Effects

December 14, 2018 By Dishan Mendis Leave a Comment

Chia seeds, the tiny little seeds that no one forgets to mention when they’re talking about superfoods are a gift from nature which packs a punch when it comes to nutritional value.

Not only these are abundant in health benefits but highly versatile that can easily be incorporated into your meals be it smoothies, desserts, oatmeal, or baking.

If you have any concerns as to which type of chia seeds are more healthier out of black & white chia seeds, let us first clear that to you.

As far as health benefits are concerned, there is hardly a difference between black & white, where protein is slightly more with black chia and omega 3 is a touch higher with white chia.

Do note that these differences are not significant enough to choose between the two, thus we’re discussing about black chia in this post due to its higher demand & wide availability.

Let’s see the nutritional facts, 10 health benefits and any side effects of chia seeds.

Chia Seeds Nutrition Facts (per 100 g) with Percentage of Daily Value

- Energy: 486 kcal DV*= 24%
- Macronutrients
  - Carbohydrate: 42.12 g DV*= 15%
  - Protein: 16.54 g DV*= 29%
  - Nine essential amino acids

- - 1. Histidine : 0.531g
    2. Isoleucine : 0.801g
    3. Leucine : 1.371g
    4. Lysine : 0.970g
    5. Methionine : 0.588g
    6. Phenylalanine : 1.016g
    7. Threonine : 0.709g
    8. Tryptophan : 0.436g
    9. Valine : 0.950g
- Total lipid (fat): 30.74 g DV*= 50%
  - Fatty acids, total monounsaturated (omega-7 & omega-9): 2.309 g
  - Fatty acids, total polyunsaturated (omega-3 & omega-6): 23.665 g
  - ALA (omega 3): 17.830 g
Fiber: 34.4 g DV*= 90%
Calcium: 631 mg DV*= 63%
Iron: 7.72 mg DV*= 38%
Magnesium: 335 mg DV*= 80%
Phosphorus: 860 mg DV*= 123%
Zinc: 4.58 mg DV*= 42%
Copper: 0.924 mg DV*= 103%
Manganese: 2.723 mg DV*= 117%
Selenium: 55.2 µg/mcg DV*= 100%
Thiamin (vitamin B1): 0.620 mg DV*= 52%
Riboflavin (vitamin B2): 0.170 mg DV*= 13%
Niacin (vitamin B3): 8.830 mg DV*= 55%
Folate: 49 µg DV*= 12%
Vitamin A: 54 IU DV*= 6%
Vitamin E : 0.50 mg DV*= 3%
Vitamin C: 1.6 mg DV*= 2.7%

* daily value

Nutrition Facts Source: https://ndb.nal.usda.gov/ndb/foods/show/12006

10 Health Benefits of Chia Seeds

1) Low Energy? Eat Chia Seeds & Boost Performance

Chia means “strength” in the Mayan language, and Aztec warriors & runners had good reasons to use these seeds to give them energy and stamina.

Considering that 100 grams of chia give you a whopping 24% of daily calorie requirement it really is a powerhouse when it comes to energy & boosting exercise/athletic performances.

On a weight to weight basis did you know that chia provides more energy than beef, tuna and eggs putting those into shame?

What’s good about the energy you get from chia is that it gives you stable energy due to its healthy ratio of protein, fats, fiber and low-carbs.

2) A Complete Protein Source with All The Nine Essential Amino Acids

Though vegans get most of their protein through food sources with complementary proteins, chia seeds are a complete protein similar to soy.

Usually, our bodies need 20 different amino acids which are required to function properly and only 9 amino acids are classified as essential which should be obtained through our diets since the body does not produce them.

As you saw under the nutritional facts above, chia seeds have all the 9 amino acids namely histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

These essential amino acids are involved in many vital roles in your body such as protein synthesis & the production of other amino acids, tissue growth, muscle development & repair, hormone & enzyme production, nervous system, energy production, immune, nutrient absorption, reproductive function, and digestive system.

3) For Bone & Dental Health

Could be a surprise for you but chia seeds have more calcium than dairy milk. It is one of the most calcium-dense foods with 631 mg of calcium per 100g giving you a daily value of 63%.

More than 90 percent of calcium in the body is concentrated in the bones and teeth which is necessary for the development, growth, maintenance and slow down the loss of bone density.

Similarly, magnesium found in chia is a key nutrient for healthy bones, where most of the magnesium in your body is settled in bones.

Magnesium helps in strengthening bones and making teeth harder and also plays a key role in absorbing & metabolizing calcium.

4) For Brain Health

Alpha-linoleic acid (ALA) in chia is an omega-3 that promotes brain & nervous system development, memory and reduce the risk factors such as high blood pressure, high cholesterol, stroke, and cancer to protect brain health.

Chia is also a rich source of iron (daily value = 38%) which carries oxygen to the brain and is essential for mental health & better cognitive function.

While phosphorus in chia supports proper neurotransmission and brain functions, zinc, manganese, magnesium, selenium, vitamin B1, vitamin B3 found in chia are all nutrients that help in maintaining a healthy brain.

5) A Rich Source of Antioxidants and May Help Reduce Cancer Risk

Antioxidants guard against free radicals which are byproducts of bodily processes that are known to cause damage to the cells and can contribute towards aging and various other diseases.

Manganese in chia is an important element for the antioxidant system being part of the antioxidant enzyme superoxide dismutase (SOD).

Also the antioxidant, selenium in chia works to neutralize excess free radicals and help control oxidative stress.

Copper in chia also has a role working as an antioxidant which may help reduce the availability of free radicals.

6) Reduce The Risk Factors for Heart Disease & Stroke

According to studies, ALA in chia is linked to reduced risk of heart disease, and monounsaturated fats in chia may decrease blood cholesterol and triglycerides that further reduce the risk of heart disease.

Selenium in chia may help keep your heart healthy since selenium levels and the most common heart disease (coronary artery disease) seem to have an inverse relation.

7) For Better Immunity

The essential amino acids in chia such as threonine, isoleucine, lysine, and histidine are important for immune response & function.

Chia is also abundant in iron which plays an essential role in strengthening your immune system.

8) For Aging & Healthy Skin

The essential amino acid threonine in chia is a primary constituent of structural proteins such as collagen and elastin, which are elemental parts of the skin and connective tissue. Other essential amino acids such as lysine and niacin are also important for the production of collagen & elastin, protecting skin from sun damage and may help prevent some types of skin cancer as well.

Zinc in chia may also be effective in treating acne according to one study.

9) May Reduce The Risk of Diabetes and Aid Diabetics

Studies have found that almost half of the people with type 2 diabetes showing low levels of magnesium and also people with low magnesium in their diets tend to have a higher risk of developing diabetes. Chia is a rich source of magnesium.

Chia also has manganese which is shown to have low levels in people with diabetes. Manganese may play a role in regulating blood sugar since it is a primary part of the pancreas that is involved in releasing insulin, which promotes the absorption of glucose from your blood.

10) For Healthy Digestion & Gut Health

Chia is a rich source of fiber which helps prevent or treat constipation, maintain normal bowel function, improve the management of irritable bowel syndrome and aid in digestive issues such as duodenal ulcer, diverticulitis, and hemorrhoids.

Any Side Effects of Chia Seeds?

Most people enjoy chia without any concerns and side effects if at all, tend to occur due to over-consumption.

Stomach discomfort can be a potential side effect with chia, due to the high fiber content, especially when high quantities are consumed hurriedly without water.

Chia seeds may also interact with some medications such as blood sugar or blood pressure medications.

Allergic reactions are quite uncommon, and if you were to experience any allergic symptoms, stop consuming chia and consult your doctor.

Chia is no doubt a superfood that can be added as part of a balanced diet, but as with many other foods, have it in moderation with water to enjoy all the great health benefits chia has to offer.