The Green Superhero - Olive Oil
Olive oil is believed to have originated from the Mediterranean region, where olive trees were first thought to have been grown in the 8th millennium BC and the production of olive is assumed to have started sometime before 4000 BC.
Today, Spain, Portugal, Italy, Tunisia and Greece are the largest producers of olive oil in the world, where most is consumed in Greece and Italy.
Olive oil has been a part of the Mediterranean diet since the start, where this type of diet has been shown to have positive impacts on our cardiovascular system and our mental wellbeing.
I got interested in olive oil because of all the acclaimed health benefits it can bring so I wanted to look into this subject further.
Hope you find this one useful.
TYPES OF OLIVE OIL
Extra Virgin
This type of olive oil is considered to be the best and of highest quality. It is extracted through cold pressing methods meaning that no heat is used to extract the oil which could otherwise damage the nutrient composition of the oil. Because of this, extra virgin olive oil has a lower acidity content while keeping the best flavor and aroma.
Virgin
This is second best in quality and is a unrefined form of extra virgin olive oil. It is also extracted with a cold pressing method so it also has a high flavor and nutrient profile, while having a slightly milder taste. The difference is that it has slightly more acidity (between 1 - 4 percent) and is also more temperature resistant and is therefore also suitable for low heat cooking.
Refined
Refined olive oil is extracted from black and ripe olives, where it is considered a lower quality of oil that is mostly used for cooking purposes with high temperatures and not for direct medical applications. In terms of nutritional composition, it still contains the same amounts of fat and calories.
Pure
Unlike the name, “Pure” olive oil is actually a mix of extra virgin/ virgin olive oil with a refined form of olive oil. This type of production method is used when the extraction quality of the oil is not as good as planned, so in this way the quality of the oil is improved by mixing it with a better one. In this way, the nutrient profile and taste of the oil is improved.
Pomace oil
This is considered to be the lowest quality of olive oil which is extracted from the residue after the olive fruit is pressed. This oil is also mixed with virgin oil to help improve the quality, making it only suitable for high heat cooking.
COMPOSITION
Based on the website Healthline, a table spoon of extra virgin olive oil contains the following nutrient profile:
Calories: 119
Saturated Fat: 14% of total calories
Monounsaturated Fat: 73% of total calories (mostly oleic acid)
Polyunsaturated Fat : 11% of total calories
Vitamin E: 13% of the Daily Value
Vitamin K: 7% of the Daily Value
Apart from oleic acid, extra virgin olive oil is also plentiful in linoleic acid and palmitic acid all of which are fatty acids that benefit our health.
The main antioxidants and phytonutrients in extra virgin olive oil include “oleocanthal” and "oleuropein” which have been shown to reduce levels of LDL cholesterol, fight inflammation and help with chronic diseases.
THE MEDITERRANEAN DIET
Olive oil is a core component of the Mediterranean diet which is heavily based on whole grains, fish, vegetables, legumes, fruits, nuts, seeds and moderate consumption of meats and dairy.
Olives, wheat and grapes are the most important food crops in the Mediterranean diet, along with daily physical activity and having a good social life.
Eating a Mediterranean diet has been linked with many health benefits such as:
Reducing risk of heart disease
Reduce risk of stoke in women
Preventing cognitive decline
Weight loss
Prevents against type 2 diabetes
5 MAIN HEALTH BENEFITS OF OLIVE OIL
Protects Against Heart Disease In Many Ways
Helps to Reduce Inflammation
Chronic inflammation has been believed to be one of the main causes behind chronic conditions such as heart disease, cancer, metabolic syndrome and type 2 diabetes.
Oleic acid as well as the antioxidants oleacein and oleocanthal found in olive oil have been shown through studies to effective fight inflammation.
Reduces oxidation of LDL cholesterol
Extra virgin olive may prevent the harmful oxidation of LDL (bad) cholesterol which is usually a crucial part for heart disease.
Improves Strength Of Our Blood Vessels
Based on the website Healthline, “olive oil may improve the function of the endothelium, which is the lining of the blood vessels” helping our blood vessels tolerate blood pressure better.
Lowers blood pressure.
People living in the Mediterranean region eating a balanced diet with olive oil and regular movement, have been linked to having lower blood pressure which over time can help with management of blood pressure.
Lowers Risk Of Developing Type II Diabetes
Eating more extra virgin olive oil has for diabetics shown positive results, where it has beneficial effects on blood sugar management and insulin sensitivity.
Studies have shown that for people who are diabetic, that consuming more olive oil has been linked with a better glycemic response which means that the polyphenols and fatty acids in olive oil can prevent dangerous spikes in our blood sugar.
Additionally, consumption of extra virgin olive oil is also beneficial for long term blood sugar regulation as well as helping over weight people with loosing weight, which again prevents the development of type 2 diabetes.
Good Source Of Vitamins
High quality olive oil contains a modest amount of fatty acids and certain vitamins like vitamin E and K.
Vitamin E is crucially important for our vision and reproductive system, while also helping with out blood, brain and outlook of skin.
Vitamin K on the other hand, is known to be essential for proper blood clotting and the building of strong bones.
Possibly Protects Against Cancer
Some studies suggest that a greater consumption of olive oil can be associated with a lower risk of developing cancers, which could be due to the anti inflammatory substances fund in olive oil.
The growth of cancer cells can be further encouraged through having high levels of oxidative stress in our bodies, but due to olive oils high anti oxidant content, it is believed that extra virgin olive could help against the development of cancers by neutralizing those free radicals that are responsible for creating oxidative stress.
Oleic acid, an antioxidant found in olive oil, has been exclusively studied and certain test tube studies showed that this acid slowed the growth and spread of cancer cells, helping with combating the cancer.
Prevents Cognitive Decline
There is evidence to suggest that a greater consumption of extra virgin olive oil, as is found around the Mediterranean region, is linked with a lower incidence of mental decline and especially the incidence of Alzheimers disease, which is the main cause of dementia.
Alzheimers disease is believed to originate from a build up of proteins known as beta- amyloid plaques, which deposit on certain neurons in our brains. Scientists and researchers suggest that there are certain substances within extra virgin olive oil that prevent the build up of these proteins, protecting us from cognitive impairment.
COOKING WITH OLIVE OIL
Olive oil predominantly contains monounsaturated fatty acids, where unsaturated fatty acids (unlike saturated fatty acids), contain many carbon - carbon double bonds in their structure which are more prone to being oxidized during cooking and heat exposure, causing the oil to become damaged.
This means that certain plant oils such as olive oil that are high in unsaturated fatty acids are used only for low heat cooking or no heat at all, but other plant oils such as canola oil or rapeseed oil are more suitable for higher temperatures.
Overall olive oil is safe to use under low to moderate temperature cooking, but is not advised for frying or high heat exposure. For best used, use extra virgin olive oil without any heat as in salad dressings and final additions to foods.
After writing this post, I now know much more about olive oil than I did before and I hope that you also learned something new from this. Of course, while olive oil is healthy for us, it is still important to keep it in moderation in our diet, as it is quite high in calories and could in the long run lead to weight gain if eaten in too large quantities.
I encourage you to invest in some high quality olive oil and use it for a variety of different dishes and other uses such as applying it on your skin or hair.
Thanks again for reading.
Berry Season - Don't Miss Out On The Best Freshness
It is summer time and it has been berry season for some time, especially for raspberries and blueberries.
Apart from their amazing taste, you may have heard that these small fruits are bursting with various amazing benefits for our health, ranging from their antioxidant levels to their beneficial effects for reducing inflammation. We are encouraged to include more of them into our diet as they help us intake more fibre while also helping others with better blood sugar regulation.
As part of the superfood series, I wanted to condense some of the information about berries, starting with why they are good for us in the first place while also giving you some more ideas for how to make the best use of fresh berries this summer.
BEST BERRIES BASED ON NUTRITION
Although all berries are very nutritious and extremely good for you, the following berries seem to rank highest in terms of nutrients they contain. All are high in fibre, rich in vitamins and are full of powerful antioxidants.
Blueberries
Raspberries
Goji berries
Strawberries
Black berries
Cranberries
BERRY BENEFITS - WHAT ARE THEY?
High in Fibre
Getting in enough fibre per day, about 30g, is associated with greater bowel health (lower risk of developing colon cancers) and of course keeping you more regular. Additionally, fibre slows down the release of sugar into your blood, which prevents unnecessary sugar spikes that disrupt your energy levels.
Loaded with Antioxidants
Our body naturally produces chemical species called “free radicals” during its many metabolic processes such as digestion for example. These free radicals are chemically unstable species which over time harm the health of your cells and cause inflammation, by robbing other healthy cells with their electrons. During this stage you body enters a state of oxidative stress.
Antioxidants on the other hand are able to lower the number of these free radicals in our body, which means that they restore the balance of free radicals and antioxidants in our body.
Improve Insulin Sensitivity
Insulin sensitivity refers how responsive your cells are to the hormone to insulin. If we reduce insulin resistance, that means our cells become more effective at up-taking available glucose in the bloodstream preventing a buildup of blood sugar, which over time lowers our chances of developing type II diabetes.
Beneficial for Cardiovascular Health
Due to the high antioxidant level of berries, these antioxidants also promote the health of our cardiovascular system alongside lowering blood pressure and levels of LDL cholesterol, which is the type of cholesterol that deposits on the inside of our arteries causing strokes.
Rich in Vitamins and Minerals
Most berries are rich in Vitamin C and K, as well as the mineral manganese, all of which contribute positively to our health.
Vitamin C is needed for the formation of collagen, absorption of iron and keeping our immune system, bones and teeth healthy.
Vitamin K is needed for making proteins needed for blood clotting and the building of strong bones.
Vitamin B9, also known as folate is needed for proper development of red blood cells which are critical for carrying oxygen around our body.
Manganese helps the body with making connective tissues, bone and blood clotting factors
Prevention of Urinary Tract Infections (UTI)
Cranberries especially are known to contain a specific compound which helps with treating Urinary Tract Infections (UTI), where this compound prevents the sticking of harmful bacteria on the insides of our urinary tract.
Boosts Your Immune System
Berries also have a positive impact on our immune system which is due to their high polyphenol content, which is a type of antioxidant commonly found in berries. With lower levels of oxidative stress, our body experiences less inflammation and infections, meaning that our immune response is triggered less often.
HOW TO EAT MORE BERRIES
Below you can find some ideas with how you can increase your intake of all kinds of berries, while they are currently in season:
Always have some frozen ones in stock (Cheaper + last longer)
Making your own jam at home
Add them into your smoothies, yogurt, oatmeal, cereals, baked goods or on top of refreshing deserts
Try incorporating them into salads
Try snacking on berries, fresh or dried, such as dried cranberries
Make infused water with different fruits including berries and mint
Making homemade ice cream with frozen berries
I hope you enjoyed reading into some of the amazing insights berries can offer us, because I certainly had fun writing this.
Now I urge you to go out to your local store, market or even nearby forest/ garden and get some yourself, because right now they really are the best balance of flavor and cost.
Enjoy your summer :)
Honey - Nature’s Golden Gift
I have recently developed a very strong interest in honey and its acclaimed health and beauty benefits along with its variety of uses. I wanted to do some research into honey and why it is so potent with benefits in the first place and how can we diversify its uses in our life.
I believe we can all benefit from eating some honey, which is why I wanted to include various information on honey, starting from the basics - How its made.
I hope you enjoy this article on the topic of honey, which is part of a series I am doing on superfoods where I focus on a particular food or ingredient and discuss its health implications and other benefits it offers.
Happy reading <3
HOW IS HONEY MADE?
Almost of us know, honey is produced by honey bees which travel from flower to flower collecting sweet nectar from them with their long tube shaped tongue. Afterwards the nectar is stored inside their extra stomach during when it mixes with necessary enzymes which transform the nectars composition and pH that makes it more suitable fo long term storage.
Upon returning to the bee hive, the nectar is passed from one bee to another after which the nectar is finally deposited into a honeycomb for storage.
During this stage, the nectar is still more of a liquid than normal honey is, so in order to get additional water out of the nectar, the bees fan it with the flapping of their wings which causes water to start evaporating from it.
Once most of the water has been removed, the nectar is much thicker now and the bees can finally seal the honey comb by using a substance secreted from their abdomen, which eventually hardens into what we know as beeswax.
In this way honey can be stored as a food source for bees for months and even years. Other bee product include bee pollen, bee venom and royal jelly, which are not to be confused with honey
NUTRITIONAL COMPOSITION
In terms of what honey is made of, it is mainly sugars (fructose and glucose) and water.
Apart form that, honey is also known to contain several different kinds of vitamins (B vitamins) and minerals (Sodium, potassium and magnesium).
Alongside that you can also find amino acids, antibiotic rich complexes, antioxidants and other micronutrients in smaller amounts.
PROPERTIES OF HONEY
Antioxidant:
This property is due to honey containing compounds called inhibins which together with glucose oxidase found in honey, give it its antioxidant effects that fight against free radicals. Int this way honey can have anti-aging effects.
Antibacterial
Raw honey is able to fight off bacteria due to the following two properties. First, honey is hydroscopic meaning that is attracts water which means that when it comes in contact with bacteria it attracts all of the water and dehydrates the bacteria. Secondly, honey is slightly acidic, making it unsuitable for some bacteria to survive.
Antiseptic and anti-inflammatory
Honey has been used to centuries to heal infected wounds and small burns on the skin, by topical (skin) application
Hydrating
This can help with moisturizing our skin, body and hair, as is often the case with beauty products that contain honey.
HEALTH BENEFITS OF HONEY
Effective treatment for colds:
Although colds itself are causes by viral infections, honey itself will not be able to cure the actual cold, however it can certainly help with treating some of the symptoms of a sore throat, coughs and any stuffiness that comes with having a cold.
The way in which honey functions in helping to soothe a sore throat is by coating our mucous membranes with a thick and sticky covering which prevents dryness.
Mixing honey with lemon juice or cinnamon, or just putting honey into your tea can also help with mitigating the negative symptoms.
Stronger immunity
Honey is known to strengthen your immune system because of its high antioxidant amount, with which it is able to reduce oxidative stress in our bodies (a condition that results when your antioxidant levels are low) by neutralizing free radicals, which are species that are unstable and accept electrons from antioxidant species to become stable again.
In this way we prevent too high levels of oxidative stress to occur which overtime damage out cells and DNA.
As a side note, the darker the color of the honey, the higher the antioxidant amount.
Apart from that, consumption of honey also stimulates the production of white blood cells (specifically T-Lymphocytes and B-Lymphocytes) that helps strength our immune response
You can read more about how to strengthen your immune system here
Faster wound healing
Raw honey is known to contain small amounts of the enzyme glucose oxidase which under the right circumstances is able to convert into hydrogen peroxide which is a disinfectant. In order for glucose oxidase to be converted into hydrogen peroxide, water and sodium need to be present, which are naturally found in our bodily fluids.
So when we apply honey onto a wound, the glucose oxidase is converted into hydrogen peroxide which disinfects the wound, as long as water and sodium are present in the surroundings
Improved digestion:
There is more a more research coming out that is showing that honey has a positive affect on our digestion and in the treatment of gastrointestinal diseases.
A possible explanation for this is that honey may act as a prebiotic (not probiotic), where prebiotics are plant fibres that nourish the growth of good bacteria in our gut. In this way, the more diverse our gut flora is, the better our digestion and wellbeing.
If you are interested, you can find more information about your gut health in this article
Helps with better sleep:
There is some evidence that suggests that eating a spoon of honey before bed can actually calm you down more and improve your sleep quality.
One explanation is that honey helps your body with releasing the sleep hormone melatonin. Another explanation is that our brain needs a steady supply of glycogen (made of glucose molecules) as fuel, where glycogen is produced by our liver when we have some excess glucose in our blood stream. In this way, a spoon of honey can stimulate our liver into synthesizing glycogen and making sure we sleep in one sold piece during the night.
Brain benefits
There has been some evidence suggesting that honey could act as a antidepressant while also offering anti anxiety affects.
Furthermore, some studies showed a link between honey consumption and improvement of memory disorders, especially in menopausal women.
USES OF HONEY
Here is a list of some of the diseases that honey can help with curing:
Eye diseases
Throat infections
Bronchial asthma
Tuberculosis
Dizziness
Fatigue
Hepatitis
Constipation
Eczema
Wound healing
On the other hand, honey has started to be incorporated more and more commonly into cosmetic products such as skincare and hair care products, where honey provides essential nutrients, moisture and calming properties to the skin.
Honey is also being researched fro its potential effects of slowing down aging through its high antioxidant content, which is once again interesting for cosmetics brands.
PRESERVATION AND CONSERVATION OF HONEY
Don't store in the fridge
Honey does not go bad
Look for natural and “raw” honeys and stores
It is natural for honey to crystalize over time
Overall, a spoon or so of raw honey per day can be an amazing addition to your diet and for your general health. We have discussed everything from the initial stages of how honey is made and all the way to its amazing health prospering properties and the benefits it can gift us with.
I hope this inspired you to include a little bit more of this natures golden gift into your overall diet and give your life a little bit of extra sweetness.
Thanks for reading.
The Power Of Protein Powders
You may have noticed that protein powders are becoming increasingly common and popular for people to buy and drink. Protein shakes used to be much more targeted towards weight liters and generally highly active people, but now you can also see people with other lifestyles choosing to drink them. Nowadays, you can find many types with many different flavors, depending on your preferences.
I wanted to take a look at some of the science behind these protein powders and see wether they are actually beneficial for us to consume and wether there can be some drawbacks for people who drink them.
I hope you find this information useful and if you would like to suggest any other topics, please feel free to do so on my Instagram: thriving_taya
COMMON TYPES OF PROTEIN POWDERS
WHEY
Whey is known as being the liquid part of milk which is separated during cheese production - for examples when you open a yogurt container and see some liquid on the top; that is whey.
Whey makes up about 20% of milk and is high in a variety of different proteins and essential amino acids
Usually whey protein is flavored and possibly sweetened to make it appeal more to the consumer, but generally it is well tolerated by people. people with lactose intolerance need to be more careful to see if their bodies can tolerate it.
This type of protein is high in BCAA (Branched chain amino acids) which are a series of essential amino acids our body uses for muscle energy and muscle building.
Animal source of protein are also known to be able to be absorbed and used by our bodies more easily compared to plant source of protein.
Types of whey protein:
Concentrate: About 70–80% protein; contains some lactose and fat and has the best flavor.
Isolate: 90% protein, or higher; contains less lactose and fat and lacks a lot of the beneficial nutrients found in whey protein concentrate.
Hydrolysate: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster.
CASEIN
Like whey, casein also comes from milk, about 20% by composition of milk.
Casein protein is digested much more slowly by our bodies and is also a complete source of protein, meaning that it carries all of the essential amino acids.
A approximate 30g serving of casein delivers 23 grams of protein, 3 gams of carbohydrates and 1 gram of fat
Types of casein:
Micellar casein: This is the most popular form and is digested slowly.
Casein Hydrolysate: This form is predigested and rapidly absorbed.
SOY
Soy protein isolate powder is made from defatted soybean flakes that have been washed in either alcohol or water to remove the sugars and fiber. They’re then dehydrated and powdered.
Soy is a good source of protein and fibre, as well as calcium, iron and magnesium.
Unlike other plant foods, soy protein is complete meaning it contains all of the essential amino acids needed for muscle growth and building, making it similar to animal sources of protein.
PEA
Pea protein powder is made by extracting protein from yellow peas and is suitable for vegans and vegetarians.
It is almost a complete source of protein, where it is slighly lacking in the amino acid metionine which can be obtained from other foods like eggs, poultry, fish or beef.
A 20 gram serving of pea protein contains about 15g of protein and is quite high in iron - just make sure to include some vitamin C source with the iron to help with its absorption.
HEMP
Hemp protein is another type of protein that is derived from a plant source - grinding up hemp seeds. hemp protein also contains all of the 9 essential amino acids and apart from delivering an adequate serving of protein, it also contains fibre, health fats and minerals.
A 30g serving of hemp protein contains about 15 grams of protein and about 120 calories.
Research has also shown that our body can quite easily digested and use hemp protein, while also containing beneficial unsaturated fats.
Hemp seeds are known to contain the ideal ratio of omega 6 to omega 3 fatty acids (3:1), which is beneficial for our hear health as well as our mental cognition.
BENEFITS OF USING PROTEIN POWDERS
Enhanced Muscle Growth and Recovery
Protein is known to be essential for muscle growth and repair, which is why it is greatly recommended to people who do strength training and in order to repair their muscle fibres after training.
In this way, protein shakes may be a great method for muscle recovery, where it is usually recommended to consume about 1.4g of protein per kilogram of body weight.
Better Weight Management
Since protein is known to be a very satiating macronutrient, it can help us make feel fuller sooner, preventing us from eating too much.
In general, eating a diet higher in protein may promote fat loss due to firstly surpressing/ lowering your appetite, secondly boosting your metabolism which helps you burn more calories and thirdly by helping to maintain your muscle mass if trying to loose weight.
May lower blood pressure
Whey proteins may lower blood pressure in people with elevated blood pressure, which is due to bioactive peptides called lactokinins found in whey protein that help reduce blood pressure.
Blood pressure was shown to also decrease when eating dairy products, once again due to containing a biocactive peptide
*Some studies have also shown that consumption of animal based protein powders may reduce levels of cholesterol in the blood, however the data is variable and mostly inconclusive.
POTENTIAL DRAWBACKS
You can get adequate protein from food
There is a limited amount of data on long term effects of protein consumption
Can be full of (artificial) sweeteners and other additives
Excessive calories
Don't deliver a whole range of needed nutrients
Digestive issues with people with lactose intolerance
Some protein have been found to contain small traces of heavy metals (lead, arsenic and mercury) as well as pesticides and Bispehnol-A (BPA, which is used to make plastic)
CONCLUSION
I hope you found some of the information here interesting and primarily useful for your own understanding of protein powders and the type of health effects they may have on you - either positive or negative.
Of course all of the negative effects come as a result of consuming protein powders very frequently and in high amounts, so make sure to keep things in a healthy moderation, while still being able to enjoy the benefits of this method of protein supplementation.
Thanks for reading :)
A Guide For Eating Slower
You may have heard people say that it is recommended for us to eat slower, especially now when out world is becoming even more fast paced and on the go.
Because of this, I decided to look into what are some of the benefits of actually taking more time to eat our food and how we can practice eating more mindfully ourselves.
I hope you find this a useful guide on a rather niche topic, but one that could serve to be very important for our long term health.
Happy reading.
WHY TRY TO EAT SLOWER?
Helps with maintaining weight
By eating slower, we first get the feeling of being fuller soon, due to the hunger controlling hormones, leptin and grehlin being able to properly take their effect some time after we have started eating. The hormone leptin is known as the satiety hormone, allowing us to feel full and grehlin is responsible for making us feel hunger.
By taking more time with our food, leptin is released in an appropriate timeframe and sensed by our body, so we can stop once we are full and in this way prevent over eating or over boarding with unnecessary calories, allowing us to better manage our weight.
More chewing
Eating slower also means that we get to focus more on chewing our food enough, which actually also benefits our digestion, since it makes it easier for our body to breakdown and absorb those nutrients, preventing any excessive bloating or abdominal discomfort.
More enjoyment and taste in your food
Mindful eating from a more simplistic view is also beneficial as it allows us to enjoy our food much more and in this way also taste the flavors and textures more, giving us overall more enjoyment while eating.
Can temporarily reduce stress
Eating slower allows us to surprisingly also reduce short term stress due to being more mindful while eating which allows us to focus more on our food in the present moment and focus less on our worries about the past or future.
Once again, by being stressed less, we furthermore enjoy our food more.
Encourages us to cook more at home
If we take more time when eating our food, we have a better experience with enjoying our food and tasting its flavors. In this way, in the case that we are eating a home cooked meal, we can become more proud of what we have prepared due to its enhanced taste, which encourages us to prepare more of our meals at home with fresh ingredients, ultimately supporting us in eating more healthy.
TIPS FOR EATING SLOWER
Chewing more
Setting down your eating utensils every so often
Drinking while eating
Avoiding extreme hunger
Turning off screens during eating
Using a timer if needed
Sit down when eating, don't eat standing up
Wether you have a aim like me to start eating more slowly or wether it is something that you already practice, I hope you have learned something useful from this set of condensed advice.
The point isn't to strive after perfection, but instead to just keep being a better version of yourself. Do your best when it comes to taking time for your food, as you will do a lot of good for your own health.
Thanks for reading :)
Green Tea: The Antioxidant Powerhouse
Green tea has been a popular drink for a long time now, originally coming from in China and now being available worldwide as a popular drink. Nowadays you can get many different flavorings and types of of green tea, ranging from matcha and sencha, to genmaicha and gyokuro.
You don't have to be an expert in knowing the different tea varieties to enjoy green tea, but even if green tea isn't your favorite cup of tea to enjoy, I thought it might be interesting to research about the myriad of compounds that are found inside of green tea and what made them make green tea such a popular tea in the first place.
Grab a cup of your favorite tea and I wish you happy reading.
BEST WAY TO PREPARE GREEN TEA
Preparation temperatures of green tea can vary quite a bit, although for most green teas, temperatures from 61 °C to 87 °C are best.
Green teas, especially higher quality ones turn out best at lower temperatures of water as otherwise they can become bitter and some of their beneficial compounds can be degraded from the heat.
It is recommended to steep your tea anywhere from 30 seconds to 3 minutes, depending on the depth of flavor you prefer.
Also, if using loose leaf green tea, about 1 teaspoon of tea per 150 ml of water should be sufficient.
WHAT IS INSIDE OF GREEN TEA
Green tea, especially higher quality green teas are known to be antioxidant powerhouses, meaning that the leaves of the tea are full of phytochemicals (plant chemicals), such as flavanols, epicatechins, epicatechin gallate and epigallocatechin gallate (EGCG), all of which are recognized as beneficial antioxidants for our body.
Antioxidants are beneficial for us, as in our body, a process of oxidation constantly occurs, where molecules called free radials (molecules which lack electrons) are generated and want to gain electrons fro other nearby electron rich molecules.
This loss of electrons is known as oxidation and in large quantities, it is harmful to out body, as it can damage our cells. Antioxidants luckily have the special role of being able to neutralize this process of oxidative stress by donating electrons to those free radicals, so that our cells are not damaged by them anymore.
Green tea is mainly compromised on micronutrients such as various chemicals and antioxidants and therefore provides little caloric value, as it is a drink prepared with water, but nevertheless it is full of flavor.
This type fo tea is also known to contain caffeine which stimulates our body to wake up, which is why many people choose to drink green tea in the morning instead of coffee, as green tea is not known to bring about any jitteriness or such a high caffeine kick as coffee, making it a more safer choice for some.
BENEFITS OF DRINKING GREEN TEA
Reduce rates of cardiovascular disease
A meta analysis of several observational studies showed that drinking an additional cup of green tea per day, was correlated with a slight lower risk of dying from cardiovascular causes.
It was also shown that regular green tea consumption for 3-6 months consistently, may reduce the risk of stroke, while also reducing blood pressure.
Blood sugar regulation
Some studies have indicated that drinking green tea may help with regulating blood sugar levels, especially during periods of fasting, although not all studies were equally conclusive about these results.
Reduces LDL cholesterol in the blood
Drinking green tea decreases the blood concentration of total cholesterol (about 3–7 mg/dL of blood), LDL/ bad cholesterol (about 2 mg/dL), and does not affect the concentration of HDL cholesterol (known as the good cholesterol) or triglycerides.
A 2013 meta-analysis of longer-term randomized controlled trials (longer than 3 months in duration) concluded that green tea consumption lowers total and LDL cholesterol concentrations in the blood.
May improve brain function
The key active ingredient in green tea is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine as in that found in coffee.
Caffeine affects the brain by blocking an neurotransmitter called adenosine which makes us more tired. By caffeine blocking it, it makes us more alert and increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine in our body, which increases our focus and concentration at a task.
May reduce breast cancer rates
A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer during their lifetime, which is one of the most common cancers that women can develop
Coffee: The Good Or The Bad Guy?
You have probably drank or tasted coffee at some point in your life, and it is to no surprise, that coffee is the most widely consumed beverage in the world.
During the years 2020-2021, 166.63 million (60kg) bags of coffee were consumed around the world, which is a huge amount.
On average, more than 2.25 billion cups of coffee are consumed in the world everyday.
While coffee has for a long time been the pick me up beverage of choice for many people, research in the past decade has found that drinking coffee may also deliver some health benefits to those who drink it, but if drank excessively, it also can bring some unwanted side effects
So if you are interested in learning about how coffee affects you and your wellbeing, grab a cup of coffee and I am wishing you happy reading.
NUTRIENTS FOUND IN COFFEE BEANS
Caffeine (Average cup is somewhere around 90–100 mg)
Vitamin B2 (Riboflavin)
Vitamin B5 (Panthotheinic acid)
Manganese
Potassium
Magnesium
Phytochemcials: Chlorogenic acid (An antioxidant)
HEALTH BENEFITS OF COFFEE
Boost energy levels, alertness and focus
During the day, the concentration of a chemical called adenosine increases, which makes us more tired towards the end of the day, in order to eventually initiate sleep. Coffee however, is known for blocking the effects of this adenosine chemical, since it blocks the receptors for it in our body, which means that we do not feel the usual effect of tiredness. As a result, when drinking coffee, we feel energized, less tired as well as more alert.
Additionally, coffee has been shown to trigger the release of adrenaline, which additionally makes us feel alert and raises our pulse to quicken our actions
May lower risk of type 2 diabetes
I 2014, there was a study done on 48,000 people, where by increasing their daily coffee consumption by at least one cup, for 4 years, they had a 11% lower risk of developing type II diabetes, than those who did not drink the additional cup.
In 2017, it was found that “people who drank four to six cups of either caffeinated or decaffeinated coffee each day appeared to have a lower risk of metabolic syndrome, including type 2 diabetes”. This shows that coffee really does have some positive attributes for helping with type II diabetes.
A review of 18 studies that contained 457,922 people, showed that each daily cup of coffee consumed, reduced the risk of type II diabetes by 7%.
Lowers risk of depression
In a study done by Harvard in 2011, they found that people who drank the most coffee has a 20% lower risk of developing depression.
Furthermore, a review of three studies, concluded that “people who drank four or more cups of coffee per day were 53% less likely to commit suicide”
Although these studies sound convincing for treating depression, it is still unclear wether coffee could also worsen some of the effects of depression for some people, by increasing jitteriness.
Lower risk of neurodegenerative diseases
Several studies have shown that coffee drinkers may have up to 65% lower risk of developing Alzheimers disease.
Furthermore, another research team concluded that for men who drank over four cups of coffee per day, may have a 5x lower risk of Parkinson's disease than those who do not drink as much.
Reduction of heart disease
A study from 2018 showed that for some people drinking 3-5 cups of coffee per day may reduce their risk of cardiovascular disease by 15%, which is a considerable amount coming just form coffee.
Increased athletic performance
Caffeine found inside coffee has been shown to have a positively stimulating effect on the central nervous system, which during exercise, helps to reduce feelings of fatigue, lowers perceived exertion during exercise and lowers our levels of perceived pain. All of this can contribute to us pushing ourselves harder during a specific exercise.
Further caffeine also improves mental sharpness and focus, which improves our technical skills before and after a strenuous activity
Lastly, caffeine has also incredible been shown to change the way that our body uses its own fat as fuel, which increases the time it takes us to become tired during long endurance events.
Lower risk of liver cancer
In 2015, a study across multiethnic populations was done in the US, where they concluded that drinking 2-3 cups fo coffee daily reduced the participants risk of developing liver cancer and chronic liver disease (CDL) by 38% and 46% respectively.
Furthermore, long term coffee drinkers have a 84% lower risk of developing cirrhosis (damage of liver tissue) during their lifetime, especially for those who drank at least 4 cups of coffee a day.
Overall longer longevity
All of these reasons mentioned above, put coffee on the list of being able to increase out longevity and possibly our life span, due to its diverse mostly positive effects on the body.
DRAWBACKS TO BE WARE OF
Insomnia: Due to the stimulating and waking effects that coffee has, if consumed to late into the day, can cause us to have poor sleep and insomnia.
Higher pulse: For some people with heart conditions and high blood pressure, coffee may have negative effects for them, since it increases our heart rate, which also causes us to experience unwanted feelings of jitteriness if too much is consumed.
Higher risk of bone fractures: Some studies have proposed a link between high coffee consumption and having a greater risk of experiencing a bone fracture.
Could worsen anxiety: For people who suffer from panic or social anxiety disorders, coffee may make these conditions worse, due to the feelings of jitteriness and an elevated pulse
Negative interference with medications: Coffee may also not work well with certain types of medications such as psychiatric drugs, thyroid medications, heartburn drugs, and antibiotics.
Addictive: For regular drinkers, coffee could become an addictive substance, which is okay as long as the person feels well, but is also not preferred since when the person does not get the chance to drink coffee, they may start experiencing mild withdrawal symptoms of needing coffee.
BOTTOM LINE ADVICE
As we have seen, drinking coffee can be both advantages to our heath while overdoing it, also brings some down sides with it. If you enjoy coffee and are a coffee drinker, up to 400mg of caffeine a day appears to be safe for most adults, which is roughly the amount fo caffeine that we find in 4 cups of brewed coffee.
For those who do drink coffee, I would just advise against using too much sugar, creamers and other additives inside of your coffee, as over time may reduce the potential health benefits that coffee could bring you.
Otherwise enjoy that cup of coffee if it makes you feel good :)
Feeling Tired? Here's How To Naturally Boost your Energy Levels
Perhaps if you are reading this you may find yourself wanting to have more energy during the day, or more specifically, to have more stable energy levels throughout the day.
It is normal to have dips and rises in our energy during a course of a day, however, there are many things that are within our control and are actually taking away more energy from us, than what is normal.
I discuss these energy-draining factors below and also offer a simplified and practical view on how to boost your energy through natural and accessible methods - Because I think that everyone can benefit from having more disposable energy during the day.
Happy reading.
FACTORS AFFECTING OUR ENERGY LEVELS
There are a couple of main factors for which we can be sure that they affect our energy levels. These factors are written below and are further expanded on in the next section.
If we can begin to control these factors, we are much more likely to end up with stable and consistent energy throughout the day.
Sleep: Both length and quality
Diet: What you eat, how much of something you eat, and when you eat
Stress management
Physical activity and movement
Illness or feeling unwell
Drinking enough water
Consumption of caffeine
Smoking and alcohol
Our posture
Depth and rate of our breathing
LACK OF ENERGY: CAUSES & REMEDIES
1. SLEEP
Sleep is something that we often underestimate the importance of, but after a night of just a couple of hours of sleep with an early wake up the next morning, we feel groggy and underslept, and only then do we wish we went to bed earlier and spent more time sleeping.
The amount of sleep that you need will mainly vary based on your age, your health status, and your physical activity levels.
On average, here is the amount of time you should spend sleeping per night:
6-13 years olds: 9-11 hours
14-17 years olds: 8-10 hours
18-25 years olds: 7-9 hours
26-64 years olds: 7-9 hours
With sleep both the quality and quantity of our sleep matters as the quantity ensures that we go through all the stages of sleep in a given night and the quality is responsible for sleeping deeply enough.
But as it turns out the wide majority of the global population is underslept and frequently experiences poor sleep. For example, across the world, about 37% of adults ages 20-39 report short sleep duration, and roughly 35% of adults in the US, say that they sleep for less than 7 hours per night. Furthermore, another pressing issue is insomnia, where now across the world, between 10 and 30% of adults frequently struggle with chronic insomnia.
Overall, sleep affects many more things than just our energy levels where it is also heavily linked with negative changes in our emotions, mood, cardiovascular health, memory, and our immune system.
If you are interested to find out more about sleep and how to sleep better, check out this post here
IMPLEMENTATION STRATGEIS:
Before going to bed, try having a set nighttime routine to cue your brain into going to sleep
Relax and calm yourself before sleep
Optimize your bedroom environment: Dim and warm the lights, cool the room temperature, and limit loud sound
Have a consistent sleep and wake up schedule
Include physical activity during your day
Limit caffeine consumption in the afternoon
Reduce exposure to blue light in the evening and increase exposure to natural light during the day
2. PHYSICAL ACTIVITY
Even just from an evolutionary point of view, humans are not designed to sit for several hours in one sitting, we are made to move. It is crucially important to fit in movement during our day every day, as sitting down for extended periods of time without standing up in between, has been correlated with poorer cardiovascular health, back pain, type 2 diabetes, and potentially also various forms of cancer.
The point here is that you do not need to do extended periods of vigorous exercise to feel any of the benefits, as even just a 30-minute walk can completely change around your mood and energy levels. It is even better if each day you manage to go out to get some fresh air and expose your skin to some sunshine for a bit.
In terms of why exercise can improve our energy levels, it is that doing more physical activity has been shown to increase the number of mitochondria in certain cells, which means that we are able to have a greater respiration rate and thus produce more energy. Additionally, during exercise, our body naturally releases hormones of happiness, also known as endorphins, which work to raise our mood and in turn also our energy throughout the day.
Perhaps a less commonly mentioned aspect, but people who do regular exercise, have also been shown to have better posture, which can otherwise lead to issues such as back or neck pain, as well as disrupted digestion.
IMPLEMENTTION STRATGIES:
Aim to do at least 30 minutes a day of some form of physical activity per day
Once you have been sitting down for long periods of time, aim to stand up or readjust your posture. Perhaps if you have the time and space, try doing some stretches or going for a short walk, which should help with adjusting your posture
Try different forms of movement and stick to what you like: Walking, cycling, running, dancing, yoga, weight training, hiking, swimming, tennis, basketball, etc.
When working sitting down, try and stand up every 20minutes or so and get some movement
Set daily movement goals (Eg: The number of steps or distance you want to walk)
3. FOOD AND DRINKS
I’m pretty sure that most of us by now know just how important food is and how it can drastically impact just about every aspect of our health and wellbeing - Including our energy levels.
You can imagine food as a simple fuel source for your body, whereby if you fuel your body with the food it’s designed to eat, your body will reward you with better and more stable energy levels. Eat real food, limit processed “food” and keep things in moderation, and very likely your energy will show an increase.
While this idea of healthy eating may sound simple in theory, when it comes to real-life it can often be more complex, because nowadays there is more processed food available than ever before, making junk “food” more convenient, affordable, and accessible wherever we go. Because of this, it is that much more important we take care of what we eat and be mindful of what we are fueling our bodies with.
Excessive consumption of highly processed food such as regularly consuming fast food, sugary sodas, and desserts, and snacks with lots of added sugar has been increasingly linked with poorer cardiovascular health, which puts you more in danger later on of developing type II diabetes and obesity. Furthermore, these medical conditions can lead to other unwanted health issues such as poorer oral health, more inflammation in your body, and a greater risk for the development of various types of cancers.
As a general recommendation, limit your intake of highly processed food that is full of chemicals and artificial additives that in the long term, don’t bring many benefits to your body at all - apart from your taste buds. Try incorporating more foods in their whole food form, and try making more meals at home by yourself, since that way you not only save yourself money from takeouts but also learn to budget your groceries better and have more control in terms of what you put in your food.
IMPLEMENTAITON STRATEGIES
Focus on eating natural and whole grains and limit processed food
Avoid excessive added sugar consumption
Eating enough calories for your needs
Drink more water during the day, especially if you are more physically active
Aim to eat at regular intervals
Aim to space out your meals into smaller portions throughout the day
Eating larger meals can often lead to feeling heavy after eating
Try to not eat too late at night as that can interfere with your sleep
Incorporate more fruits and vegetable into your diet with a higher water content
Limit alcohol consumption
Alcohol is a sedative, which slows down and relaxes our body, by slowing down our brain functioning
4. STRESS MANAGEMENT
You might not be aware of this, but stress and anxiety are very energy-intensive states for our body to maintain, due to having a more rapid heartbeat as a result of the hormone cortisol. From an evolutionary point of view, stress was useful and told our body to respond quickly in times of danger so that we were able to survive.
However modern-day causes of stress are much different than what they used to be because we no longer have to run away from lions and worry about making it through the night. Nowadays, stress arises not from physiological factors, but from psychological factors that are a result of our environment - which is becoming ever more busy and demanding to upkeep.
Stress in the right amounts is actually believe it or not, beneficial to us, however, it is crucial that we maintain stress at healthy levels as otherwise many other aspects of our health can suffer as a result. I have talked more about the dangers of chronic stress in this article here
IMPLEMENTATION STRATEGIES
Try different things to calm yourself down: Meditation, exercise, journaling, reading, taking a bath, seeing or talking to a friend (Doing something you love)
Try breathing techniques
Become better at managing your time
Become better at prioritizing your work
Self-reflect: Why am I stressed? Is this in my control? Is this an appropriate reaction?
5. LIFESTYLE CHOICES
In terms of lifestyle choices, I am referring to smoking and excessive alcohol consumption, both of which strongly influence our energy levels throughout the day.
Smoking has been around for a long time and even though we are now more aware of the danger of smoking than ever before, people still persist to smoke nonetheless.
Several clinical studies have shown that smoking several cigarettes per day has been associated with the development of various types of cancers, heart disease, a greater risk for stroke, a weaker immune system, type II diabetes, and serious respiratory conditions such as emphysema and chronic bronchitis.
There are now plenty of available methods such as various cigarette replacements, with which you can try and reduce your smoking.
In terms of alcohol, moderate consumption shows less serious health effects, however excessive drinking of highly alcoholic beverages has been associated with increased levels of inflammation, a rise in blood sugar, and causing a slower response rate.
Alcohol is classed as a sedative drug, which works by slowing down the electrical impulses carried by never cells across our nervous system, which results in a slower reaction time and responsivity.
IMPLEMENTATION STRATEGIES:
AIm to reduce your smoking, or even better if you quit completely
Drink alcohol in moderation. If drinking is not your thing, simply don’t feel pressured to do it
The Power Of Your Gut Flora
A rather newer topic in the world of science, but an increasing amount of research is coming out confirming a link between our gut and our health. Inside our digestive tract, you can find several hundred types of microorganisms, and all of them seem to-play vitally important functions to our health and well-being.
Below you find out all about the ways in which these microorganisms impact our health and how you can increase the variety of your gut flora, ultimately benefiting your health in many different aspects.
ABOUT OUR GUT
Gut flora or also called your gut microbiota are all of the microorganisms (bacteria and fungi), that live inside your body, specifically in your intestines and colon.
While not all bacteria and micrograms are good for us and our health, we certainly do need a certain healthy level of microorganisms inside our digestive tract in order to be able to process and digest our food properly. It is estimated that a healthy person on average has about 300 to 500 different species of bacteria that live in their digestive tract. Apart from that, a healthy gut microbiome has been found to not only positively impact our bodies digestion, but many other parts of our health such as several chronic diseases, our skin, our immune system, and our mental health.
Microorganisms can be found in various places inside our body, however, their numbers and variety are most plentiful inside our digestive tracks, as that is where all of our food passes through. Here it is not only about having adequate numbers of microorganisms inside your digestive tract but having a high variety of microorganisms. The more types the better.
Before we are born, our intestinal tract is completely sterile, however, after birth, we are exposed to bacteria in your environment, where most of the good bacteria end up colonizing our gut. After birth there are a couple of factors that determine the extent to which our gut is populated with bacteria which are:
Gestational age (Time between conception and birth)
Mode of delivery at birth
Diet (Breast milk or no)
Level of sanitation
Exposure to antibiotics
Later on in life, when we are older and our intestinal tract is fully developed, the variety of all of the bacteria and fungi that are found inside our intestines is heavily linked to the type of food we eat and our eating habits, as among a part of their many functions, one function of microorganisms in our digestive tract is to breakdown food.
Even though research in this area of science is still in its infancy, there is a great deal of potential and promise that keeping a healthy gut flora can be the key to preventing or reversing various medical conditions or diseases.
WHY IS A HEALTHY GUT IMPORTANT?
Here are a couple of reasons why maintaining a healthy and versatile gut flora is really beneficial to your overall health:
DIGESTIVE HEALTH
Microorganisms are greatly needed for the proper digestion and absorption of the food we ingest, meaning that without these microorganisms our food would not be able to be broken down and thus utilized by our body. In the case that we fall short in the variety of our gut flora, we greatly increase our chances of developing Irritable Bowel Syndrome (IBS) and Chron's disease.
WEIGHT CONTOL
It has also been found that our gut microbiota plays a part in our bodies metabolism, which is the sum of all the biochemical reactions that take place within our body. As a result of having an impact on our metabolism, scientists and health professionals are suspecting that our gut flora can also regulate our weight levels and thus potentially be able to reduce obesity rates with a healthy gut biome.
MENTAL HEALTH
Scientific trials and experiments have proven that in fact our brain and gut communicate all the time, establishing a strong connection with each other. This connection means that if our gut flora is out of balance, our mental health will suffer, making us more prone to experiencing anxiety, depression, or greater levels of stress. Some research is even coming out promising a link between our gut and our emotions and mood, however more scientific data is needed to confirm that link.
HEART HEALTH
Researchers have found that when we eat too many high-fat foods that carry a lot of saturated fat in them, our body metabolizes them into a problematic substance called trimethylamine N-oxide (TMAO), which has been shown to possibly elevate levels of cholesterol in our blood, potentially being able to contribute to more incidences of stroke, coronary heart disease, and unwanted blood clots.
IMMUNE SYSTEM
Just like with our brain, our gut also communicates with our immune system, where it has been shown that a healthy gut biome supports a healthy immune system. Studies in babies have shown that babies who were fed breast milk during their first couple of years had a more diverse gut flora, which had contributed to a stronger immune system.
If you are interested to find out more about how to take care of your immune system, check out my latest post: How To Naturally Boost Your Immune System.
WHAT TO EAT FOR A HEALTHIER GUT
Now let’s take a look at some ways in which we can individually improve our gut health through the food we choose to eat, as what we eat is heavily correlated with the kinds of bacteria that are present in our gut.
Remember the greater the variety of good bacteria the healthier our gut, and the better we will feel both inside and out.
PROBIOTIC FOODS
These kinds of foods have been altered with microbes by humankind, and have been shown to positively stimulate the growth of bacteria in our gut. Many are already consumed on a daily basis as part of a normal diet.
Examples: Fermented foods: Natural yogurt, sauerkraut, kefir, kimchi, kombucha.
PREBIOTIC FOODS
In contrast to probiotic foods, prebiotic foods are foods that promote the growth and proliferation of good bacteria in our gut. They are rich in fiber and complex carbohydrates that can not be broken down by our small intestines, but instead, have to be broken down in our colon (large intestines).
Examples: Fruits, vegetables, whole grains.
WHOLE FOODS OF PLANT ORIGIN
Apart from their dense micronutrient profile, whole foods also offer plenty of fiber that stimulates the growth of good bacteria in our gut.
Examples: Fruits, vegetables, legumes, whole grains.
FOODS HIGH IN POLYPHENOLS:
Polyphenols are naturally occurring compounds in plants, which in many scientific investigations, have proven to have a positive effect in not only colonizing our gut but also improving our health in terms of reducing blood pressure, alleviating inflammation, helping with oxidative stress, and maintaining our cholesterol at a healthy level.
Examples: Dark chocolate (Cocoa), grapes, green tea, almonds, onions, blueberries, broccoli, extra virgin olive oil.
AVOID HIGHLY PROCESSED FOOD
These foods have been shown to commonly either decrease the numbers of good bacteria in our gut, out populate our gut with more numbers of bad bacteria - which are not good for our health. Of course, eating a processed food here and there is not game over, however, it should be a concern if you are eating many highly processed and artificially sweetened foods on a regular daily basis.
If you would like to know more about the effects of excessive added sugar on the human body and your health, you can take a look at this article The BitterSweet Truth About Added Sugar.
Examples: Artificially sweetened sodas, sugary breakfast cereals, microwave-ready meals, prepackaged snacks, and desserts.
Organic Food: What's The Buzz All About?
In today’s modern society, just stepping into the supermarket can leave your mind boggled and confused with several labels, descriptions, and special words used to identify products: Organic, non-GMO, free-range, eco friendly and the list goes on, but what do all of these mean?
This is why I will first go through what these words mean so that we can keep on track with the topic and understand all of the content thoroughly. I don't want to be confusing commonly misunderstood words such as "Organic" and "Non-GMO" for each other since they mean different things, which is why we have to first define them to avoid any confusion.
In this article specifically, I will be focusing on "organic" food, and more specifically whether it actually carries the promised benefits or it is all just a marketing fad used to promote more customer spending.
WHAT EVEN IS ORGANIC?
Although each country has its own regulations and standards for what can be classed as "organic", we can generally define organic food as:
Food that is produced in the absence of man-made fertilizers, pesticides, herbicides, synthetic fertilizers, growth enhancers, and chemically additives. It excludes Genetically modified Organisms (GMO) and promotes food production that is more environmentally, socially, and economically sustainable in the long term.
In terms of animals, livestock is not fed antibiotics or growth hormones, as well as needing to have access to the outdoors for grazing.
While all of these things sound great for both environmental and health concerns, research and opinions are mixed about whether these "magical" foods carry as many benefits as they get praise for. This is what we will be discussing in more detail, below.
DO NOT CONFUSE ORGANIC WITH…
NON-GMO:
A Genetically Modified Organism (GMO), is an organism, either plant, animal, or microorganism, whose genetic makeup has been altered through laboratory practices and experiments, in order to produce an organism with more desirable characteristics. these characteristics can mean a better appearance, a more appealing taste, being more nutritious, or becoming more resistant to disease.
Even-though foods advertised as being "healthy", often have both labels such as "Organic" and "Non-GMO", they are not the same things, since Non-GMO does not follow the same farming and raising practices.
While GMO's have their list fo benefits, people have also expressed concerns towards them, such as:
Increased rate of allergic reactions
They could possibly promote the development of cancers
Their ability to be more resistant to herbicides, which leads to more herbicide being sprayed, which ultimately means we consume more herbicides
ECO FRIENDLY:
While this one most commonly refers to non-food products, it can nevertheless still be found on food labels. Eco friendly simply means that it is good for the environment, in terms of encouraging practices that conserve energy, limits resources, tries to decrease waste production, as well as not contributing to water, air, and land pollution.
FREE RANGE:
The term "free-range" refers to a style of raising livestock and animals that assures that animals have access to outdoor space either for movement or for grazing.
Although the regulation for "free-range" food differs for every country, food labels like "free-range" do not always guarantee that animals are actually "free-range", so you have to double-check the practices of the producer or farmer to be certain.
ORGANIC IN NUMBERS
Since the 1900s, organic food consumption has been increasing for about 20% each year, with also more land becoming dedicated to growing organic food.
In 2018, the total sales of organic food have amounted up to 95 billion USD.
So far in the year 2020, more than 60 billion USD has been spent on organic foods.
The largest markets for organic food are found in the US; Germany and France, with the biggest consumers of organic products being Denmark, Sweden, and Switzerland.
CURRENT NUTRITIONAL BELIEFS
Since organic food has been and is on the rise of consumption, what makes people want to buy it more? What are these convincing factors, which may or may not be true at all?
Some of the currently believe and potentially promised benefits of organic food include:
Better nutritional profile
The lower presence of pesticides in food, that makes it safer to eat
Better taste compared to conventional food
Perhaps an improved nutritional profile with a higher nutrient content
Better animal welfare
WHAT IS THE TRUTH?
ACTUAL BENEFITS OF BUYING ORGANIC
FEWER PESTICIDES:
The majority of research studies have concluded that organic food indeed does contain and is sprayed with fewer pesticides, as is part of the organic food guidelines, but that does not mean that organic food contains no pesticides. Pesticides are still in organic food, there is just less of them and they come in different natural varieties that are not chemically or synthetically based.
For example, researchers in a study from a couple of years ago looked and analyzed over 94,000 food samples and found that on average, organic food contains one third as many pesticides as conventional food.
On the topic of pesticides, it is true that conventional foods contain a higher level of them, but many still do not cross the line of being "unhealthy" or bad for our health. The question that follows however is if long terms consumption of standard levels of pesticides is unsafe or harmful to our health, as a result of a build-up of pesticides in our body through time.
Many scientists do think that long term pesticide exposure and consumption can be harmful to us, as literally pesticides are designed to kill (small) organisms. However, we also have to consider the accumulation of pesticides in our environment such as our soil and water, which further goes into the growth of new plants that are further sprayed with pesticides, and the cycle repeats.
Therefore we have to view the issue in terms of how it impacts our health and what kind of consequence it will have on our environment, as we critically depend on both for our survival.
For your convenience, below I have made a list of the produce that has been shown to have the greatest concentration of pesticides. Whether organic or not, it is most recommended that you thoroughly wash these fruits and vegetables, and still consume them as apart of a healthy and balanced diet:
Leafy greens
Strawberries
Peaches
Berries
Grapes
Pears
Apples
Celery
Green peas
BETTER FOR THE ENVIRONMENT:
It is by no doubt that true that organic food that by default contains fewer pesticides which in turn leads to less pesticide buildup in our soils and eventually means that we ingest fewer pesticides - meaning its also better for our health.
Organic farming is said to contribute to soil of higher and healthier quality, reducing erosion - a critical issue in today’s farming, improving water pollution in rivers by preventing eutrophication, and generally encouraging greater biodiversity among plants and animals.
The reason why these environmental benefits of organic farming sound so promising, is because it has been shown that farming of conventionally grown food contributes to soil erosion, loss of biodiversity, and increasingly more water pollution due to the leaking of fertilizers and pesticides.
On the other hand, a safety concern about organic food has arisen, debating whether using manure as a fertilizer is safe to use for humans, since it may increase the spread of harmful bacteria such as E. coli. Many studies however have shown that through comparisons of organic and non-organic foods, organic foods tend to have fewer numbers of bacteria on them, especially harmful bacteria.
Even though all of this sounds great in a perfect world we would all be practicing organic farming and consuming more organic foods but that is just not the reality. While promoting organic for the longterm is more sustainable for our planet, organic farming is harder to achieve or to make it a standard of farming, simply because of its lower yields, greater usage of water, and the need for more land for growing.
BETER ANIMAL WELAFERE:
Organic farming has indeed been shown to contribute to animal welfare and ensure that through organic standards, animals are given suitable movement space, organic and Non-GMO feed, fresh air, and are generally "raised in conditions that suit their natural behavior", as was stated by the Soil Association.
Meat and animal products that fall under the organic regulation also contain minimal to no antibiotics and growth hormones, since in theory organically raised livestock is not allowed to be routinely fed antibiotics; only in the case that the animal is sick.
MISCONCEPTIONS ABOUT ORGANIC FOOD
BETTER NUTRITION PROFILE:
In terms of the nutritional profile of organic food, there have been studies that have found that organic produce does not necessarily contain more micronutrients such as vitamins and minerals, but is predominantly richer in polyphenols and antioxidants.
The reason for this is that because the plants are not sprayed with synthetic pesticides, they have no external protection against pests from pesticides, meaning that the plants have to produce their own chemicals for warding off pests. And these chemicals happen to be antioxidants - molecular substances that have been shown to be good for our health, cells, and preventing skin aging, by reducing oxidative stress. This way, researchers found that in comparison to conventional food, organic produce can contain up to as much as 40% more antioxidants, meaning that it is better for our health.
Either way, whether organic or conventional, it is best to eat our produce when it is fresh, as otherwise certain nutrients such as vitamin C can start oxidizing and lose their health benefits as well as their fresh taste over time
"If you want to get the most from your food, eat it while it's fresh."
BETTER FOR THE ENVIRONMENT:
Even though I have previously mentioned, organic farming does offer some environmental benefits such as reduced water pollution and less soil erosion, the strict regulation for organic food also brings about many disadvantages to the environment.
Primarily, organic farming has been shown to contribute more to greenhouse gas emissions which we all know contribute to global warming. For example, organic milk and dairy products have been shown to not be very environmentally conscious, as based on the Study of Life Cycle Assessments in the United Kingdom, found that "A liter of organic milk requires 80 percent more land than conventional milk to produce, has 20 percent greater global warming potential, releases 60 percent more nutrients to water sources, and contributes 70 percent more to acid rain".
On the topic of greenhouse gases, animals are also to blame here, where organically raise livestock produces twice as much methane as conventional farmed cows and chickens are close to that number as well. Raising organic cattle comes at a slightly lower greenhouse emission value, where they produce about 12% more of these gases in comparison to conventional cattle.
Here it is also important to consider the contribution that fossil fuels have to greenhouse gas emissions, where it has been found several times that farming equipment used for organic produce most commonly runs on fossil fuels, which just like any other fossil fuel, contributes to air pollution.
It is generally observed that organic production uses up more energy, more water, produces lower harvest yields, and requires more land space. For example, in terms of yields, a hectare of conventionally farmed land produces 2.5 times more potatoes than its conventional competitor. In the United Kingdom where tomatoes are most commonly grown in greenhouses, the organic yields are up to 75% less than conventionally grown tomatoes, while needing twice as much energy to be grown.
All in all, while organic produce does have a positive impact on the environment, we have to also be aware that organic food can act as a double-edged sword, where it also has environmental downsides.
SUPERIOR TASTE:
Based on a 2016 study done by the Pew Research center, it was discovered that upon asking supermarket shoppers the question "Why do you buy organic", about 30% said that they buy it for the better taste but interestingly about 60% said that in their opinion organic and conventional food taste about the same.
So is it true that organic tastes better? Let’s take a look.
In terms of the taste, if organic food is said to taste better it is most likely because the food is usually more fresh at the store, meaning there is less time between harvest and selling. This by no doubt makes a difference in taste since everyone can tell apart when a piece of fruit or vegetable is fresh or not.
However just because a food is grown and labeled as organic, it does not mean that it automatically tastes better; Taste is predominantly determined by the organism’s genetic makeup. Meaning that if you take a bland tasting species of tomatoes and grow them in organic conditions, at the end of the day they will still taste like bland tomatoes.
CONCLUSIVE ADVICE
Buying organic may not be a priority for everyone, so it will depend on your personal preferences and choices; precisely, what you value most. For example, if you are concerned with consuming pesticides, then eating organic may be your best choice, however, if animal welfare is not the first on your list of priorities, then you may have to look for a different option.
Besides personal choice, there is also the factor of price, where based on research done by the USDA, organic food can cost 10-30% more than conventional food, which can make it an expensive investment in the long run, especially for a large family. If you would still like to buy more organic food, that does not mean that all of your products have to be bought organic, but simply choosing to buy some products as organic may be a smart move for you and your wallet.
Generally speaking, if you choose not to purchase as much organic food, it is always good advice to wash your produce before eating it and also choosing to buy in-season products that are both good for your wallet and the planet, due to smaller transporting distances.
Either way, at the end of the day it comes down to personal choice. Both conventional and organic have advantages and disadvantages, so it all really is based on personal choice and your lifestyle.
The BitterSweet Truth Behind Added Sugar
For a long time now, we have known of the health issues that can arise when we overeat on added sugar, that is by now found in almost all processed and packaged foods, whether sweet or salty. With the globalization and industrialization of the world, sugar has become more accessible, easier to trade and increasingly more processed. We now have and use different types of added sugars, whether that is sugar which comes from sugar cane or other sources such as beets, artificial sweeteners and various syrups made from plant material. Either way, no matter what kind of added sugar we are talking about, we are consuming a lot of it.
Although between the years of 2018/2019 and 2019/2020, the world sugar consumption had slightly declined from 172.6 million metric tonnes to 171.6 million metric tones, the average American is still consuming about 70 grams of added sugar per day - in any form - which is about 17 teaspoons per day that adds up to a staggering 60 pounds or roughly 30 kilos of added sugar consumed in a single year by a single individual.
This is heavily out of proportion to what is the recommended upper limit of our added sugar intake, which is why we have to be aware of how excessive added sugar consumption impacts our longterm health, be able to identify the hidden sources of added sugar in our diet and learn how we can eat less of it.
WHAT ARE ADDED SUGARS?
To those who may not yet be familiar with the term "added sugar", added sugars are simple sugars that are not naturally present in our food, but have to later be manually added into our food for various reasons during the processing of the food. Added sugars are the opposite of natural sugars, which are naturally found in foods such as fruits, vegetables, dairy products, grains, legumes and starches.
Sugars, whether added or natural in their simple form are all eventually broken down into simple carbohydrate molecules by our bodies enzymes and biochemical reactions, which enable us to use the food we ingest as energy. Because added sugars are primally sourced from processed foods, they are high in calories without having a great nutritional profile since they lack the intrinsic nutrients such as water, fibre, vitamins, minerals and other micronutrients.
Some examples of added sugars include:
Syrups (High Fructose Corn syrup, malt, maple, agave)
Artificial sweeteners
Honey (Even-though honey is technically a natural sugar because it comes from a natural source, it is still regarded as an added sugar as it is often used as an additive in our food to sweeten the flavour)
DIETARY SOURCES
As previously mentioned, added sugars are mostly obtained from processed foods, which is nowadays more available than ever before, meaning that it is very easy for us to overeat on sugars if we are not mindful of what and how much we are consuming. Sugary drinks such as sodas, fruit juices and sports drinks are all heavily sweetened either with syrups or artificial sweeteners, which makes them a major source of added sugar in our diet.
To put things into perspective, a 12oz or 350ml can of Coca Cola has 39 grams of sugar which is a single serving surpasses what is the maximum recommend a daily intake of added sugar for us. And 39 grams is only from a small can that can easily drink in one sitting, so you can only imagine how much sugar you can easily consume by drinking more than one can.
Secondly, after sweetened drinks, are processed snacks and cereals such as highly processed breakfast cereals, granolas, chips and crackers. Although plenty of snacks are savoury and salty, sugar is still added to them to balance out the flavours and make the taste more addicting, to get us to buy more.
Lastly, we also get added sugars from deserts such as cakes, cookies, pastries, ice creams and even yoghurts - many of which claim to be "natural" and "healthy" but can often be loaded with extra sugars.
WHY SO MUCH ADDED SUGAR?
While sugars are obviously added to food to sweeten them and make the taste more appealing to consumers, there is also plenty of other reasons why food manufacturers use more sugar.
Apart from improving taste, adding sugar improves the texture, colour and general appearance of the food. Just like salt, it also acts as a preservative in foods such as jams and jellies, as well as providing the energy for bacteria that enables the process of fermentation to begin, which allows for the making of bread, pastries and beer. Besides that, it also increases the size of food by acting as a bulking agent and lastly, sugar has the property of reducing the acidity of food, such as food counting tomatoes or vinegar.
PROBLEMS OF ADDED SUGARS
POOR NUTRITIONAL PROFILE
Since added sugars are predominantly obtained through the processing of food, they lack important nutrients while being heavy in calories. Because they lack nutrients such as water and fibre, it is easier for us to overeat on them, since they do not satiate our hunger for long.
Also, because we have established that added sugars are most commonly found in heavily processed food, if we eat a lot of added sugars, it means we are consuming more of already packaged foods that besides from being high in sugars are also high in sodium, artificial additives, chemicals and other substances that our bodies do not thrive on.
HEART DISEASE
More and more research is coming out, indicating a relationship between high added sugar consumption and a greater incidence for developing heart disease.
One study concluded that adults who ate 12-30 teaspoons of sugar each day had a one third increased risk for developing heart disease, while adults who consumed more than 30 teaspoons of sugar in a single day, had a three times higher risk for dying from heart disease. What was interesting however is that age, gender, physical activity or their BMI, had no effect on the risk of developing heart disease; meaning that you could have been otherwise a healthy individual who was active, fit and had no health conditions, but if you added sugar intake surpassed a certain level, your incidence of heart disease was much greater.
This tells us that lifestyle factors are one part of the equation, but the main part is reducing our added sugar intake
Exactly why added sugar contributes to more instances of heart disease is still being researched with many open possibilities currently circulating as explanations.
One explanation is that when we eat high amounts of sugar, our liver metabolizes that sugar into fat for storage (if there is not enough sugar being needed by the body at the moment). When our liver stores too much fat, it turns into a health condition known as Fatty liver disease that not only makes you more prone to developing diabetes but you guessed it; also heart disease.
Another possible explanation is that when we over a long period of time consume too much-added sugar, it increases our blood pressure and with that, inflammation in our bodies, both of which ave been correlated with developing heart disease
Additionally, a third explanation has arisen which states that excessive added sugar consumption through our diet increases the prevalence of triglycerides in our bloodstream which are specialized fat molecules that circulate through our blood and if we have too many of them, they overtime cause our arteries to stiffen and contract, which increases our chances for stroke or heart disease.
Before, when talking about the sources of added sugars in our diet, we have mentioned High Fructose Corn (HFC) syrup that by now is found in almost all commercially processed foods, and has been shown to be linked with diabetes, fatty liver disease, weight gain and later on even heart disease. HFC syrup is a sweetener derived from corn starch and is by composition, roughly half in fructose and half glucose, that makes it an ideal sweetener for beverages and food. Because of the high concentration of fructose that we are ingesting with heavily processed foods containing HFC syrup, our liver converts and stores more of that fructose as fat, making us more likely to develop fatty liver disease and heart disease.
DIABETES
Researchers have said that drinking 350 ml of any sugary soda every single day increase your risk for diabetes by 26% as well as your risk for high blood pressure, which has also been linked with higher instances of heart disease
Fructose from processed foods that lack fibre, water and micronutrients, as opposed to fructose naturally found in whole foods, is one of the main factors in escalating your risk for developing diabetes. As previously said, when our body is flooded with fructose, our liver metabolizes it into fat and stores it, which over time leads to fatty liver disease, inflammation as well as insulin resistance - that is greatly linked with type 2 diabetes. If we are insulin resistant or prone to becoming insulin resistant, our chances of getting diabetes are very high - especially if we continue to make poor lifestyle choices.
WEIGHT GAIN AND OBESITY
it is also worth mentioning that food and drinks that are high in added sugar make our blood sugar levels spike soon after ingestion, but also make them plummet not long after that, which makes us reach for another cookie or another can of soda to get our energy levels back, but that only worsens and repeats the cycle of rising and falling blood sugar levels.
As general information, carbohydrates such as white sugar and syrups carry about 4 calories worth of energy for every gram. Previously where we used Coca Cola as an example, we saw that roughly a 350 ml bottle contains 39 grams of sugar which adds up to around 150 calories per can - almost all of which is from added sugar.
With processed food being so widely available today, it is easier than ever to overeat on sugar. This is not only observed in the adult population but also in the younger demographic where we are seeing increasingly more younger children becoming overweight, obese or even developing chronic health conditions that usually appeared later on in life.
Besides the satiety factor that processed food lacks, the fructose which we ingest via processed food encourages our liver to metabolize and store more of it as fat, that makes it easier to put on weight, but much harder to put off.
TOOTH DECAY
Since the day that you first grew teeth, you were encouraged to wash your teeth properly and not eat too many sweets, because you were told that it is bad for your dental health - and that still holds true.
Studies done on the dental health of American adults showed that adults who drank 1-2 sugary drinks each day had 30% more dental diseases as in comparison to adults who consumed no sugary drinks.
If we have poor oral and dental hygiene as well as consume large amounts of added sugar, it promotes bacteria in our mouth to multiply and feed off any sugary debris that is left in our mouth. While feeding on sugar, they release acids that corrode our teeth and result in dental cavities. One thing you can directly do is take proper care of your teeth, while also being mindful about how much processed sugar you consume.
IDENTIFYING ADDED SUGARS
On modern-day nutrition labels, added sugars come disguised under many different names and forms that we initially would not even recognize as being sweetening agents.
Here are some general rules for locating added sugars on food labels:
Any mentioning of "syrup"
Words ending in "ose", such as maltose, fructose, dextrose, galactose etc.
Various juices like cane juice
Evidence of direct sugars such as palm sugar
Syrups, most commonly in the form of High Fructose Corn syrup, agave or maple syrup
Honey
HOW MUCH SHOULD WE EAT?
Now that we are aware of all of the main ways of how added sugars impact our health, where they are found and under what names they come hidden as, how much is actually advised to eat? How much is too much?
First, let’s establish that our body can live perfectly well without added sugar. If we are obtaining our carbohydrates or sugars in their whole natural form we are not only getting more natural sugar varieties but we also plenty of other nutrients along too, such as water, fibre and micronutrients. However, if we treat ourselves every so often to a serving of added sugar whether that be cake, ice cream or something savoury it’s not an issue as long as it doesn't become a habitual practice that quickly leads us to consume more than what is advised for our well being.
The maximal recommended serving of added sugar is varied, where there is no exact single recommend serving size, as different health association around the world will recommend different amounts. For example, the American Heart Association states that the maximum amount of added sugar that should be consumed in a day is 36 grams (9 teaspoons) for men and 24 grams (6 teaspoons) for women. The Dietary Guideline for Americans says that added sugar should not exceed 10% of your daily calorie intake, which comes to about 12 teaspoons for a diet that is 2000 calories.
As a general rule of thumb, the less you can eat the better but exceeding the limit of 9 teaspoons per day seems to be regarded as being harmful to your health. Be mindful and aware of how much you are consuming, especially since sugar has now become so well hidden in our food culture.
HOW TO DECREASE YOUR SUGAR CONSUMPTION
Replace store-bought ketchup with salsa and swap out sugary salad dressings with homemade healthier varieties
Switch out sodas for sparkling water, normal water, flavoured water with fruit and herbs, tea or even coconut water
Sweeten your deserts with apple sauce, whole fruit or dates
Instead of using sugary condiments, use half of an avocado or a dollop of humous that can satisfy your cravings just as much
Store-bought cereals and granolas can often be loaded with sugar, so try out more natural varieties like muesli, plain oats or even making your own granolas at home for several servings
The environment around you is key, so if it is hard for you to initially build a responsible relationship with sugar, get rid of it completely in your kitchen cabinets or replace it with better alternatives such as honey
Try dark chocolate instead of milk. Start at around 70% cacao and work your way up as you start liking the taste
Buy full-fat yoghurts, dressings, sauces or any other product, because often when a product is reduced in fat, it is higher in added sugars to compensate for the loss of appealing flavour that fat brings
Start incorporating more whole foods into your diet instead of heavily packaged foods
Learn how to read nutrition labels and identify all the various names that sugar hides behind
Try out natural artificial sweeteners such as Stevia, Erythritol and Xylitol, which do not cause an increase in blood sugar spikes but still provide a sweet flavour
Get enough sleep. Sleep has been shown to be a critical component to balancing your hunger and satiety hormones that control your hunger signals during the day
Don't shop for food when hungry because then you are much more likely to make impulsive food purchases that are often higher in sugar and generally worse for your health
Why Drink Water?
WHY WATER?
Many of us realize and acknowledge that water is important for us and life in general, however, most of us still do not drink enough of it. You may have heard before that the human body is largely made up of water, with us being made up roughly 60% water, which goes to show just how important water is as a factor for creating and supporting life. Even hard tissues and structures in our body, such as bones and connective tissues are made up of water, with our organs being made of roughly 70% water.
Water is found in every one of our cells, mainly in the cytoplasm and it plays many roles as we will see below. However, the human body can not store water for long and it continually loses it during the day, which means that it is our job to make sure we continually rehydrate and replace the water that we lose through daily activities, as otherwise we become dehydrated and the functioning of our body is slowed down and impaired.
No matter how many times you have heard this advice, but really make sure you are drinking enough water for your needs; It really does make a difference to your well being and health in the long run.
HOW MUCH WATER?
How much water you require on a daily basis, depends on several factors, however, it is generally recommended that a moderately active person with no special medical conditions requires about 2-3 litres of water per day.
You will, however, need to drink more water if:
You are very physically active and sweat a lot
You are pregnant or breastfeeding
You are ill and experiencing vomiting or diarrhoea
At the end of the day, there is really no perfect measurement for how much water you should consume, however, it is best to drink when you are thirsty and stop when you are no longer thirsty, as too much water in a short time span is also not good, just like too much of anything is not good for us.
FUNCTIONS OF WATER
MAKES UP THE BUILDING BLOCKS
As was previously mentioned, water is found within every cell in our body, meaning that water is largely the building block that makes up our body. In our body, water is an essential medium for the transport of soluble substances, acting as an ideal solvent for biochemical reactions that occur within us. Apart from that, it has been shown that up to 90% of our blood is made up of water, most of which is plasma and goes to show that water is a transport medium.
Apart from that, water also forms saliva and mucus, both of which are water-based substances that are heavily needed in digestion and preventing our internal environment from drying out.
REGULATION OF BODY TEMPERATURE AND BLOOD PRESSURE
When we are involved in strenuous exercise, we start to sweat because sweat is our bodies way of cooling us off, as it allows excess that to evaporate out and for us to get a "cooling" effect when exposed to wind. Since sweat is mostly just water and salts, we have to make sure to drink plenty of extra water if we are often physically active, as that is the only way water can get replaced.
Other than that, as we become dehydrated, our blood becomes thicker, which raises our blood pressure - another factor that has to be maintained at healthy levels by our body and is impacted by our intake of water.
REMOVAL OF WASTE
Waste is primarily removed from our body in three main ways. Firstly, drinking enough water ensures that we remove waste through our urinary system and it keeps our kidneys healthy as well as preventing the formation of kidney stones.
Secondly, we remove excess water and salts through sweating, as well as keeping our body temperature cool.
Lastly, adequate water levels ensure healthy bowel movements and prevent constipation, which is more common than you may initially think.
JOINT LUBRICANT AND SHOCK ABSORBER
Another neglected function of water is that it is an important lubricant for our joints, that makes movements in our joints easier and effortless. Scientists have found that roughly 80% of our cartilage is made up of water, which makes movements that much easier.
Apart from that, water also acts as a shock absorber, protecting many sensitive tissues and organs, such as our brain. This is also seen in unborn babies, that are surrounded by a water-based liquid, that protects them from exterior shocks and bumps that could otherwise damage them.
ABSORPTION OF WATER SOLUBLE NUTRIENTS
Apart from vitamins, it is also important to consume water-soluble fibre, that is able to uptake water into our intestines and thus prevents constipation. The best sources of water-soluble fibre are legumes such as beans and lentils, vegetables like brussel sprouts and green leafy vegetables as well as fruits such as avocado.
COGNITIVE FUNCTION
Apart from our physiological health, water is also crucial for our cognitive functioning and thinking skills, where it has been scientifically shown that if we consume enough water, our focus, alertness and short term memory are improved, which is because water is largely needed for the synthesis of chemical neurotransmitters that are a critical component to proper cognition.
DIGESTION
Apart from the fact that water keeps our bowel movements healthy, it is also a requirement in digestion, specifically for hydrolysis reactions that break down nutrients by the use of water, which allows you to make use of the nutrients we consume and it keeps the insides of our intestines smooth and flexible.
SKIN HEALTH
The benefits of drinking water for skin health have been widely linked. Drinking enough water prevents our skin from becoming dry, thus looking less wrinkly and having a younger and fresher appearance.
Furthermore, drinking more water has been shown to have a "brightening" effect on our skin and reducing the amount of acne, which overall gives a healthier skin complexion.
EXERCISE PERFORMANCE
Water is especially necessary for athletes and heavily active people who perspire a lot, since being dehydrated lowers our endurance levels, meaning that it is harder to maintain our levels of activity and water is needed for proper muscle contraction that allows for easier movements and faster and more responsive reflexes. With enough water, our brain can make faster decisions, so our muscles are able to exert more motion in a shorter span of time.
CONSEQUENCES OF DEHYDRATION
Dehydration is the direct consequence of not drinking enough water.
Even though you may not realize it, but you are very likely dehydrated if you:
Feel very thirsty all the time
Do not go to the bathroom often
Have urine of darker colour
Feel tired or dizzy
Have generally dry skin and a dry mouth
Find it hard to think clearly, stay focused and have slow reflexes
In the case that you are severely dehydrated, you may experience a feeling of fainting, rapid breathing or a fast heartbeat, so its crucial to rehydrate multiple times during the day; not just once per day.
Generally speaking, if we lose about 3-4% of our body water, we experience no major health setbacks. However, loosing 5-8% can cause us to become tired and lethargy and a loss of more than 10% can cause serious mental and functioning impairment. A loss of water of more than 15-25% is fatal.
HOW TO DRINK MORE WATER
Bring a water bottle with you where ever you go. If you use a bottle that you like, you are more likely to drink from it
Drinking more teas and water-based beverages (Preferably ones that are low in added sugar)
Drinking homemade flavoured water with herbs and refreshing fruits and vegetables
Always have water on the table during meal times
Using an app for water tracking and setting water drinking reminders
Opt for natural sparkling water over-processed sodas
Eating water-rich foods like fruits and vegetables. Buy them when in season, and buy them by the bulk. Vegetables and fruits with the highest water content are: lettuce, celery, zucchini, melons, cabbage and cucumber
Drink a glass of water first thing in the morning when you wake up
Investing in a water filter that can help you improve the taste of your water (In the case that you do not enjoy the taste of your tap water)
All About Intermittent Fasting
The idea of intermittent fasting has exponentially exploded in the last ten years, in terms of its popularity. Although not a new practice, intermittent fasting is a new approach in the diet culture, that focuses predominantly on when we eat, instead of what we eat. One of the reasons why fasting has become so popular is because there is versatility in terms of the types of fasts available and people are not daunted by the idea of having to omit a specific food, which makes it that much more likely to implement as a daily lifestyle habit.
Intermittent fasting when done right, in accordance with other aspects of a healthy lifestyle such as adequate nutrition, movement and sleep, can serve as an energizing and revitalizing boost to your daily life, bringing alongside many potential health benefits.
WHAT IS INTERMITTENT FASTING
To begin with, what does intermittent fasting even mean and how do we correctly define it?
Intermittent fasting is primarily a pattern of eating where we mindfully choose to focus on when we eat instead of what we eat. To be more specific, “intermittent” refers to something being irregularly spaced in time and “fasting” is a period where we abstain from eating, so intermittent fasting focuses on eating during a set eating window and then having a period of non-eating after that.
Although some fasts also focus on the number of calories you can consume, most fasts that are based on times of eating and non-eating and do not specify the number of calories you should consume, the number of meals you should have or the frequency of your eating patterns - Those things are all up to you to decide, as long as you stay inside your eating time frame. Even though this eating approach emphasizes the timing of our meals instead of the content of our meals, that does of course not mean that we should abandon all of our knowledge of a healthy and balanced diet. Alongside our fasts, we should still be incorporating a healthy diet full of whole grains, vegetables, fruits, lean protein sources and healthy fats to keep our body and mind at their peak performance.
In terms of the history of the diet, fasting has been around for millennia, in fact even from the times of hunter-gatherers, we presumably implemented fasting on an almost daily basis, as our food was not always available and when it was, we simply ate. Even today, some religions still incorporate fasting as a monthly practice during the year, which goes to show that the idea of fasting is anything but new.
During the time of your fast, generally ingesting anything that is below 50 calories will keep your body in a fasted state and your metabolic activity low, meaning that is it allowed to have water, cooffee, tea or any other drink that does not impact your metabolism to a great extent.
TYPES OF FASTS
There are many different types of fasting styles out there and below I have provided some of the most common ones, to help you identify which one is most in alliance with your current goals and lifestyle
5:2: This is where for five days per week you eat your normal diet but for two days a week, you limit your calorie intake to 500 calories per day
16/8: This is the most common fasting style, where we have an 8-hour eating window and a 16 hour fasting period that follows after it
15/9: This style is similar to the last one, just that in this case we are allowed to eat for 9 hours while fasting for 15 hours
Complete fast: A slightly more extreme version, this is where we choose to fast for 1 or 2 full days during a week and eating our normal diet for the remainder of the week
POTENTIAL BENEFITS OF FASTING
In terms of the scientific research behind fasting, so far most of it is inconclusive in terms of its impacts on human health since the majority of the research was done on rats and not directly on humans. However, from doing fasting tests on rodents, we were able to discover many positive impacts, which could potentially also be replicated in humans. Below are some of the promising health benefits that fasting could bring, with their being more research on the way that connects the science behind fasting and how it impacts our health.
CELLULAR REGENERATION
Extended periods of fasting promote a process called autophagy, which is known as the cellular repair of tissue, organs and blood vessels, which could potentially protect against several diseases like cancer and mental illnesses such as Alzheimer’s disease
Fasting gives cells the time to remove used up or even toxic metabolic waste products that accumulate during the times that our body is digesting food. Apart from this, because during fasting our body is obtaining energy, not from direct glucose stores ingested through food, we have lower levels of oxidative stress which means lower levels of inflammation - something that is good for all aspects of our health
Even though it is a bold statement, due to the compelling research on the potential ability of cellular regeneration and internal detoxification of our organism, long term fasting could perhaps promote longevity, which was also proven by an experiment done on mice, where those mice that were put through phases of fasting, lived dramatically longer than the rest
WEIGHT AND FAT LOSS
Because during fasting we are relying on two secondary sources of energy - firstly glycogen and then fat stores - we are telling our body to use up our current energy stores for its functioning which undoubtedly will make us lose body fat and eventually also body mass in the case that we are overweight. Roughly, scientific research has concluded that on average it takes our body about 12 hours for us to switch from using glycogen to fat as our main source of energy, which is when the process of fat burning can commence
Furthermore, fasting induces changes in the levels of certain hormones circling in our blood. More specifically, our levels of insulin decrease dramatically as there is no direct food ingested, which promotes fat burning and apart from insulin, the level of our growth hormone increases which encourages the build-up of muscle tissue and once again using up fat as a energy source.
LOWER CHANCE OF CHRONIC ILLNESSES
Some research has stated that due to significantly lower insulin levels in our blood, we are less likely to become insulin resistance meaning that we are less prone to becoming type II diabetic
Additionally, fasting has been proposed as a way to treat heart disease because it decreases the concentration of triglycerides and LDL cholesterol in our blood, alongside lowering our blood pressure, blood sugar and inflammation levels all of which compound to protect our heart health
BRAIN HEALTH
A couple of research reports done on rodents have pointed out that longterm fasting may protect against brain degenerative illnesses such as various brain targeting cancers and Alzheimer’s disease
Furthermore, fasting has been shown to increase our level of Brain-Derived Neurotrophic Factor which is a hormone that has been linked with playing a large role in preventing depression and various other mental conditions
MY PERSONAL BENEFITS
Personally I predominantly use the 15/9 or 16/8 fasting method on a daily basis and having done fasting regularly for about a month now, I have noticed some other benefits, most of which are centred on a change in my mentality and relationship with food.
Firstly I have found that fasting has enabled me to listen to my bodies food cues, where most of the time now, I eat when I am hungry and stop when I am full
Because I choose to have breakfast at 9 am and wake up somewhere between 6 or 7 in the morning, I have developed an enjoyable habit of exercising or going outside for a walk or run in the morning which is then rewarded by a nutritious and filling breakfast afterwards
Since my hunger cues have improved, I spend less time thinking about food, since I know roughly when and what I will eat, which allows me to have more focus and greater levels of energy for making more important decisions in my day
WHO IT IS NOT RECOMMENDED FOR
Even though intermittent fasting comes with potentially some very positive and impactful changes to your overall health and well being, it is not advised to do for everyone. Here is a list of people who are advised to speak to their doctor first if wanting to start intermittent fasting, in order to avoid any greater health setbacks.
Consult with your doctor before fasting, if you:
Have a past in disordered eating or any other mental related food disorder
Are currently underweight and have a lower than a healthy fat percentage
Are pregnant, breastfeeding or trying to conceive
Have a past in or currently have heart disease, type II diabetes or persistent low blood pressure
Are younger than 15 years old
Are older than 70 years (elderly people)
DOWNSIDES OF THE DIET
Everything has upsides and downsides, and intermittent fasting comes with a few setbacks of its own, which come in different sizes and effect based on the individual’s previous lifestyle tendencies and personal experiences with the diet. It is not to say that ever will experience these downsides, however, they are most common to newcomers and for people for who intermittent fasting is a large lifestyle shift. Experiencing some of these in the initial stages is normal for a shift in lifestyles such as this one, simply because your body is adjusting to a new routine and lifestyle.
Here are some things you may experience during your first month of starting intermittent fasting:
Experiencing feelings of hunger, slight irritation, frequent mood changes and occasionally lacking focus
May negatively impact your social eating times and get-togethers
Being more prone to overeating during your eating period from increased hunger signals
Not eating an adequate amount of calories during your eating window, so make sure you are eating nutritionally and calorically dense meals in smaller but more frequent portions, especially if your eating window is small and you are an active individual
FAST TIPS FOR INTERMITTENT FASTING
Identify why you want to start fasting: There are plenty of reasons why you would want to try it out, but defining this is crucial since you have to remember that you are doing this for yourself, so if you don’t know what you want to get out from fasting, then why would you even start?
Starting small: it is easy to be ambiguous and say that you will start with a 16/8 fasting style, but that may be a bit of an ambiguous start, especially if you have never done serious fasting in the past. Choosing a shorter fasting period will make it more realistic for you and will make it easier for your body to adjust, meaning that you are much more likely to stick with it
Using an app: health-specific apps nowadays are more versatile than ever and there are plenty of fast-tracking apps out there that can help you keep on track with your progress and provide you with more information about the science behind intermittent fasting. Furthermore, it can connect you to a community of other people that are also on their fasting journey, which can motivate and inspire you to keep up your progress. I personally am I big fan of the app Zero and have been using it on a daily basis, because it is very simple to use and provides me with everything that I would need in a fasting app
Keeping hydrated: It is crucial that you drink enough water during your fasts, otherwise being in a dehydrated state can make you lose concentration and increase feelings of dizziness and tiredness
Adjusting you fasting style: Not every fasting style will work for everyone so it is important to adjust your fasting style to your current lifestyle, meaning that if have serious occupations like a full-time job, a family and long commuting times, you will have to adjust your fasting style to accommodate for those factors
Considering exercise: Exercising is not an issue during fasting, however, some people might prefer to opt for slower-paced exercises instead of a hard strenuous workout, simply because they prefer to have some fuel in the tank before exercising. It is important to consider and plan out your exercise roughly in advance since after exercise you soon become hungry and your muscles need nutrients and energy to replenish, so make sure you keep those things in mind while fasting
Meal planning: This point is linked slightly to the previous one, wherewith fasting we now have a new eating schedule to follow, which means that it will be really helpful for us to roughly know ahead of time what we will be eating and when, so this is where meal planning and food preparation come in handy because it saves us time with deciding what to eat and the length of the cooking process itself.
Neuro-Nutrition: Top Ten Brain Foods
Our brain is by no doubt, the most important organ in our body, as it is responsible for controlling and coordinating hundreds of thousands of chemical reactions that happen simultaneously in our bodies every day. Even though roughly speaking, our brain makes up only about 2% of our body weight, it uses up to 20% of our total energy, meaning that it is crucial that we take proper care of this special organ and make sure that we are supplying it with the best fuel and nutrients for its optimal functionality.
KEY NUTRIENTS FOR OUR BRAIN HEALTH
OMEGA 3 FATTY ACIDS
Omega 3 fatty acids get a lot of praise in the health industry because of their overall positive effects on cognition and being overall beneficial for our health throughout all age groups. These fatty acids belong to the group of polyunsaturated fats, and because they are called “essential”, it is necessary for us to obtain them throughout our diet, as they can not be naturally synthesized by our body alone.
Omega 3 fatty acids are acclaimed to carry many benefits such as increasing our intelligence and cognition while decreasing levels of depression and health conditions such as arthritis, heart disease and cancer. The most common form of Omega 3 fatty acids that our body preferably consumes is DHA and EPA that are most commonly found in animal sources like fish, therefore we have to first convert plant-derived ALA omega 3’s to EPA or DHA for us to be able to make use of them.
These fatty acids, in particular, come in many different forms, however, the main three forms that are most commonly talked about are:
Alpha-linoleic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
All of these three forms are different from one another in their chemical compositions, sources, potential benefits and recommended doses, therefore I have provided useful information on each of them below:
Alpha-linoleic acid (ALA)
The ALA form of Omega 3 fatty acids is mostly found in plant varieties such as walnuts, chia seeds, hemp seeds, flax seeds, pumpkin seeds and tofu. While studies have shown that adequate ALA consumption can reduce the chances of heart disease and can also function as an antioxidant that in turn lowers our blood pressure, levels of inflammation, high levels of blood sugar and improves our nerve responsivity, the issue is that our bodies are not as well suited for absorbing ALA as we are suited for EPA or DHA absorption, because the conversion between ALA and EPA or DHA is very inefficient.
In fact, as an average result, only about 1-10% of the consumed ALA is converted into EPA and only 0-5-5% is converted into DHA. Therefore is we are to obtain our omega 3’s from plant foods through ALA, we have to consume much more of these plant foods to get the same dose as from EPA or DHA, just because of the conversion rate.
Furthermore, the conversion between these different types of Omega 3’s is dependant on the level of other nutrients and minerals in our body, such as calcium, magnesium, copper, iron and certain B vitamins. This means that if we are deficient in either one of these micronutrients, we have an even lower chance of getting the adequate dose from ALA omega 3’s.
Roughly it is recommended that female adults consume about 1.6g/ day of ALA while males should consume about 2g/ day, in order to ensure adequate absorption levels.
Eicosapentaenoic acid (EPA)
This form of Omega 3’s is mainly found in animal foods like salmon, mackerel, cod liver, herring and certain types of sea algae. EPA omega 3’s are important for our mental cognition because they are responsible for the synthesis of special signalling molecules called eicosanoids that play a myriad of roles in our human physiology.
Research on EPA is varied, and many studies indicate that adequate intake of EPA omega 3’s can reduce rates of depression and inflammation throughout the body, as well as improving our cardiovascular health and being an essential component of the developing brains of infants.
The recommended dose for EPA is said to be roughly 250-500mg/day for both men and women, where women are encouraged to increase that amount if they are pregnant or lactating.
Docosahexaenoic acid (DHA)
This is usually the most talked-about form of Omega 3 and is predominantly found in animal sources like fatty fish. eggs, algae as well as DHA fortified products.
DHA consumption is known to bring many benefits to humans, which include improved eyesight as DHA is a crucial component of our eye retinas, encouraging proper brain development in infants, improving memory loss among Alzheimer’s disease patients, being able to decrease the negative effects of high blood pressure and type 2 diabetes, as well as having the ability to decrease the level of triglycerides circling in our blood, that could, in turn, lower our levels of LDL (bad) cholesterol, thus improving our cardiovascular wellbeing.
ANTIOXIDANTS
In our bodies, substances are known as “antioxidants” are responsible for neutralizing the so-called “oxidative stress” that results from a build-up of damaging molecules called free radicals, that are naturally produced as a by-product of many daily chemical reactions such as digestion. A certain level of free radicals is completely normal, however, if our body lacks antioxidants to neutralize the harmful effect of these molecules, then oxidative stress can build up and through time really damage our bodies both internally in terms of our organs and eternally in our looks.
Being exposed too long to oxidative stress has been correlated with increased chances of heart disease, cancer, respiratory issues, stroke, immune deficiencies, Parkinson disease and even emphysema so antioxidants play a pretty vital role in our health. Furthermore, in terms of our brain health, antioxidants have been linked with reduced memory loss, lowering rates of Alzheimer’s disease with flavonoids such as Lutein, as well as improving our cardiovascular health throughout the consumption of anthocyanins that are mostly found in red berries.
Antioxidants come in many forms, the main ones being Vitamins A, C and E, Beta carotene, Lycopene, Lutein, Selenium, Manganese and zeaxanthin. What all of these antioxidants have in common however is that they are predominantly found in quality plant sources like fruits and vegetables, such as dark chocolate, forest berries, dark leafy greens, red cabbage, beans, beetroot, sweet potatoes, green tea and black coffee. Therefore the more variety in colour on your plate, the more chances that you are obtaining adequate levels of antioxidants.
VITAMINS
Vitamin K:
Apart from being a crucial blood clotting factor that ensures that your blood clots correctly, adequate vitamin K consumption also promotes the formation of membranes of our central nervous system. Furthermore there have been studies that show that vitamin K consumption could protect against dementia however more research is needed on that.
The recommended dosage for vitamin K is 75-90mcg/day for female adults and 75/120mcg/day for males. Some of the most concentrated sources of vitamin K include dark leafy greens such as kale, spinach and rocket, as well as vegetables like broccoli, Brussel sprouts, parsley and certain animal products like beef liver and chicken.
Vitamin B12:
Vitamin B12, also called Cobalamin, is crucial for our overall well being and without it, we could not live. It has a major role in synthesizing DNA as well as regulating amino acid and fatty acid metabolism. In terms of our brain health, vitamin B12 has been shown to decrease the occurrence of brain atrophy which is known as the loss of neurones in our brain, leading to improved memory and lower rates of dementia. Furthermore, studies have linked vitamin B12 consumption with reduced depression because the vitamin acts as a precursor to the chemical serotonin, that acts as a mood-regulating substance in our body.
Generally for adults, between 1.8-2.4mcg is recommended per day, where pregnant or lactating women need to consume even more to ensure proper development of their child.
Because vitamin B12 is largely exclusively found in animal sources, it is either important to consume fortified vitamin B12 products or take a daily supplement, in the case that you do not consume enough of it through animal sources. This is especially true for vegans.
CHOLINE
The nutrient, choline is one of the most newly discovered nutrients, on which research is still being done as it was only recognised as a nutrient in 1998 by the National Academy of Medicine. Through our research on this nutrient, we have discovered some of its functions and its high connectivity to the functioning of our brains.
Some functions of choline include the production of the crucial neurotransmitter acetylcholine, the synthesis of fats (phospholipids) that form cell membranes and it is essential for making a substance that is responsible for removing cholesterol from your liver, leading to better cardiovascular health. Apart from that, studies also pointed out that adequate choline intake is connected with improved memory and general cognition which makes it a very important brain nutrient.
Per day, adult females are recommended to intake 400-450mcg and more if they are pregnant. That figure is slightly higher for men, reaching up to 550mcg/day.
Some of the most potent sources of choline include foods like eggs, cows milk, peanuts, cod and salmon.
FOODS TO AVOID FOR BRAIN HEALTH
When it comes to foods that do our brain more harm than good to our brains, there are a couple on this list that we should try and consume in limited amounts. These foods include processed food that falls into categories such as refined carbohydrates, refined low-quality fats, food additives and artificial animal product replacements, as well as fish with high levels of heavy metals.
VERY REFINED CARBOHYDRATES
We all know them; they taste good but do little good for our bodies health, especially our brain. Refined carbohydrates come in forms like sugary sodas, plain white sugar, ultra-refined grains like white rice and pasta, bleached flours and artificial sweeteners.
The issue with refined carbohydrates is not the idea that they contain sugar, but it is the idea that they contain added sugar - sugar that was additionally added on top of the preexisting natural sugar. With added sugar being so prevalent in processed food products nowadays, many studies positively confirm that excessive consumption of added sugar reduces the production of a brain chemical called Brain-Derived Neurotrophic Factor (BDNF), that is a crucial component of forming new memories and learning. Without it, learning new things becomes much more difficult. Furthermore, low levels of BDNF have been shown to contribute to more dementia and depression, all of which are mentally connected conditions.
Additionally, the regular consumption of processed added sugars greatly increases our odds of developing type 2 diabetes which later often manifests itself in Alzheimer’s disease and also damages our blood vessels through the constant exposure to elevated blood glucose levels, that eventually also damages our blood vessels in our brain, leading to learning and cognitive challenges.
Lastly, excessive added sugar has been associated with greater rates of inflammation in our brain that leads to greater learning and memory impairments, as well as being directly correlated with an increased chance of developing obesity that then leads to a higher chance of developing dementia.
LOW QUALITY PROCESSED FATS
Fats are quite a mixed and controversial topic in the world of nutrition, but with no doubt, healthy fats form an essential and crucial part of our diet, with some fats that are especially beneficial for our health, while other fats, we could skip out on altogether.
When talking about “bad” fats, or fats that we should consume in limited amounts, I am talking about low-quality vegetable oils, lard, margarine, deep-fried foods and specific fats like trans fats and to a point, saturated fats.
If we consume too much of those fats as mentioned above, we have a greater risk of developing Alzheimer’s disease due to greater deposition of brain plaque in our circulatory system and becoming more forgetful with an actual decline in brain volume and general cognition. With these fats, especially in deep-fried foods, we experience a phenomenon called “brain fog”, which is where we have low levels of concentration and find it hard to focus on our work with stable energy levels.
FOOD ADDITIVES
There are certain harmful food additives such as MSG, sodium nitrate and sodium benzoate, that when excessively consumed over a period of time can negatively impact our health. MSG, in particular, is commonly used in prepackaged processed food in order to enhance the “umami” flavour of foods. In itself, MSG is the salt that comes from glutamic acid, where actually a certain level of glutamate is needed by our brains and body, however, when that level is exceeded, our brain health goes downhill. In our bodies, glutamate is also used to intentionally trigger cell death and too much of it can lead to a serious disruption of our brain function and cognition by crossing the blood-brain barrier.
ARTIFICIAL ANIMAL PRODUCT SUBSTITUTES
Any nutritionist will recommend to you that it is best to eat food in its whole, unprocessed form since that way the food contains the most useful nutrients and brings the most benefits to our body. However in the past decade or so, there has been a large emergence of highly processed animal product replacements such as fake meats, eggs, dairy products and more. In essence, the rise of these products has been attributed to the rising popularity of vegan diets, which when implemented correctly, can be a sufficient way of eating and living. However, these animal product replacmenets are more often than not, highly processed, artificial and chemically adulterated with additives, while being branded and marketed as a “healthy alternative”.
Eat foods in their natural form and don’t resort to eating food alternatives for what they are not supposed to be.
FISH CONTAINING HEAVY METALS
The last category of foods that we should consume in moderation for optimal brain health would be fish and seafood that is high in heavy metals. That, however, is not to say that all the seafood should be avoided- absolutely not- ceratin seafood like salmon as discussed below is one of the most beneficial foods for our brain health, therefore it is important to pay attention to the quality fish we are eating and where they are from.
Heavy metals such as copper, nickel, cadmium, iron, lead, mercury and zinc are nowadays found in very small quantities in oceans across the world and the issue here is that these heavy metals over time bioaccumulate throughout the lives of these fish- especially top food chain fish predators. This is why generally the highest sources of heavy metals are found in the largest fish such as albacore tuna, sharks, swordfish, marlin and king mackerel.
In terms of mercury contamination, mercury has been shown to disrupt the functioning of our central nervous system as well as encouraging the secretion of neurotoxins into our bloodstream that can result in serious damage to our brains. Furthermore, there has been extensive research done on the link between heavy metals and the development of children’s brains, where mercury, in particular, has been shown to disrupt brain development and the build-up of healthy brain cells, that can lead to many types of brain deformities and deficits in the developing brains of young children.
TOP TEN BRAIN FOODS
FATTY FISH AND SEAFOOD
Fatty fish like salmon, mackerel, cod, herring and sardines and other seafood sources such as caviar and mussels, are high-quality sources of crucial brain nutrients, that include omega 3 fatty acids, a complete source of protein, iodine and vitamin D that is a fat-soluble vitamin.
Specifically, due to their high omega 3 content, fatty fish consumption has been attributed to improved mental cognition and a slower rate of mental decline since omega 3’s are also responsible for increasing blood flow to the brain that keeps our brains young and active. Furthermore, omega 3’s are essential for the developing brain of infants as well as keeping the brain in a state of good functionality among older people, with regular fatty acid consumption being linked to lower rates of Alzheimer’s, dementia and depression, meaning that it is an all-around brain-protecting nutrient.
Apart from omega 3’s, vitamin D in seafood is responsible for good bone health and the Iodine is crucial for the health of our thyroid gland that regulates the secretion of metabolism and growth-related hormones.
Eating fatty fish or seafood at least once per week is a great start to a happier and healthier brain.
BLUEBERRIES
Nowadays, these powerful blueberries have been labelled as “superfoods” due to their high antioxidant profile and being a good source of fibre, vitamins C and K as well as the mineral manganese.
The health benefits centred around blueberries are mostly associated with their antioxidant content, where studies have shown that frequent consumption of this fruit could improve brain cognition since they improve brain cell signalling and delay mental ageing. Powerful antioxidants in blueberries such as anthocyanins, also work towards fighting oxidative stress that is produced by free radicals in our body which would over time result in sooner ageing and less mental agility. Furthermore, blueberry consumption has been attributed to lower rates of dementia and Alzheimer’s disease among the elderly, due to their concentration of antioxidants called flavonoids.
Blueberries are great because they can either be brought fresh or frozen and can be used in a variety of recipes - and the best part is that many people already enjoy the fruit for its sweet berry taste.
CRUCIFEROUS VEGETABLES
The family of cruciferous vegetables that includes broccoli, cauliflower, arugula, brussel sprouts and collard greens are one of the most nutritiously dense vegetables, by being very rich in folate and other vitamins like vitamin C, A, E and K, as well as being loaded with fibre and powerful phytonutrients like sulfur-containing compounds called sulforaphanes that has been linked with cancer prevention.
Apart from being cancer-protective, they are also brain-protective foods that prevent the breakdown of the essential neurotransmitter acetylcholine that could as a result improve brain functioning and eye vision, as studies have suggested. Furthermore, because of their antioxidant properties, they are able to lower levels of inflammation throughout the body, which can slow down mental ageing for up to several years.
DARK LEAFY GREENS
Together with cruciferous vegetables, dark leafy greens are absolutely packed with essential micronutrients that are essential to the health of both our body and brain. Dark leafy green vegetables such as spinach, kale, rocket, mustard greens and Swiss chard, are rich in vitamins A, C, E and K, as well as minerals like calcium, iron, potassium, magnesium and manganese. Furthermore, they are a powerful source of antioxidants, fibre and folate that contributes to their many health benefits.
Because of their antioxidant content, dark leafy greens are able to reduce oxidative stress in our brain with which they can slow down mental being and lower levels of inflammation in our brain and body. Furthermore, Vitamin K is a crucial component of healthy blood clotting and folate is known to ensure proper fetal development and prevent neural tube defects in babies.
NUTS AND SEEDS
When it comes to optimal brain functioning, nuts and seeds are a complete no brainer - they are a absolute must for healthy cognition. Seeds such as flax, chia, hemp, sesame and pumpkin and nuts like walnuts, almonds, pistachios, cashews and brazil nuts are amazing powerhouses in terms of their nutritional profile.
Such nuts and seeds contain heart-healthy mono and polyunsaturated fats while containing minimal to no cholesterol and limited amounts of saturated fat as well as being high in protein and fibre, making them a filling snack. Furthermore, they contain a wide variety of vitamins like vitamin E, B6, B3 and B9, as well as minerals like magnesium, zinc, iron, calcium, selenium, phosphorus, copper and potassium, all of which serve a whole spectrum of functions in our body.
In terms of our brain health, regular consumption of nuts and seeds has been associated with reduced inflammation and an increase in our attention span and being in a happier mood. Apart from that, Omega 3 containing nuts and seeds such as walnuts, flax, chia and hemp seeds, has been attributed to better mental cognition, improved memory and faster learning of new information.
The only consideration when it comes to nuts and seeds is that they are rich in calories, so keep daily portions moderate and make sure you keep your sources varied to get the best of everything.
DARK CHOCOLATE
Despite “chocolate” getting a bad press in the health and nutrition industry, dark chocolate has actually been found to be a great source of brain health-promoting substances, as was shown by several research studies.
The higher the percentage of real cocoa in chocolate and the darker it is, the more nutrients it contains. Dark chocolate above 70% is rich in fibre, antioxidants and important minerals like iron, magnesium, copper, manganese, potassium, zinc, selenium and phosphorus. In fact, the cocoa plant is one of the highest antioxidant containing plants in the world, so no wonder dark chocolate packs such a punch with its nutrient profile.
Dark chocolate with a percentage of cocoa that is above 70% has been shown to increase blood flow throughout the brain that overall improves our mental cognition and at the same time lowers our blood pressure because dark chocolate contains powerful flavonols that are able to support the production of nitric oxide that helps relax our blood vessels. Because of the improved cognition, dark chocolate has been shown to make us faster learners with a greater capacity to remember things in a shorter span of time.
Due to its antioxidant content, it can protect our brain from oxidative stress and reduce inflammation throughout our body. Furthermore, chocolate consumption has been linked with improving our mood because it promotes the synthesis of happy brain chemicals called endorphins.
Lastly, chocolate is also known for containing a decent amount of caffeine like the one found in coffee, which is known as a brain stimulant, since it boosts our brain activity, improves our memory, mood and focus, by keeping us more alert and our heart rate slightly raised.
Just like with nuts, we have to keep our dark chocolate servings moderate since it is still high in calories, but nevertheless brings plenty of fo health benefits to the table
EXTRA VIRGIN OLIVE OIL
Olive oil has for a long time been claimed as a health food and has been a part of the “Mediterranean” diet, being one of the main reasons behind the diet’s success. But recent studies have shown a powerful connection between olive oil consumption and brain health, which is due to its high content of monounsaturated fats like oleic aid, Vitamins E and K, as well as its high antioxidant profile.
Because of the powerful phytonutrients and antioxidants found in olive oil, it has been shown that high-quality olive oil could reduce inflammation in the body and as a result reduce the oxidation of proteins and lipids that would otherwise result in oxidative stress and harmful levels of free radicals.
Apart for that, the oleic acid in olive oil has been linked with improved memory and learning abilities as well as decreasing the rate of brain autophagy, which is the ability of our brain cells to remove toxic waste products, which helps keep our neurons healthy and intact.
Long term consumption of olive oil in elderly has also been shown to reduce the formation of damaging proteins called beta-amyloid and tau, that are individually responsible for contributing to Alzheimer’s disease and dementia - both of which impair our brain functioning.
EGGS
In the past, eggs have gotten a bad reputation in the media because of their high cholesterol amount, but recently more and more studies have been showing that consumption of high cholesterol foods like eggs does not directly raise our cholesterol levels in our blood and even if it does, it is for a very small increase that causes us no major harm.
Eggs have been designed by nature as a “perfect” food containing all of the essential nutrients in healthy proportions, among which are vitamins A, B5, B12, B9, B2 and D as well minerals such as phosphorus and selenium. Furthermore, eggs are a good protein source, providing about 6g of protein per egg and are also a good source of mono and polyunsaturated fat. Lastly, eggs contain a vital brain nutrient called choline that has only recently been referred to as a crucial component of our brain cognition.
The reason why choline is so essential is that it is responsible for producing acetylcholine, that is a crucial neurotransmitter in our central nervous system that regulates mood, memory and ensures proper fetal development.
Folate or vitamin B9 has been linked with preventing the development of dementia and a deficiency in vitamin B12 has been shown to make us more susceptible to developing depression.
AVOCADO
The popularity of this green fruit has grown dramatically in the past decade partly due to its nutritional profile and partly due to its versatility in cooking. To begin with, avocado is very likely the fattiest fruit in the world, with up to 77% of its calories coming from monounsaturated fats, in the form of oleic acid like in olive oil. Moreover, avocados are rich in vitamins K, B9, C, B5, B6 and E, as well as minerals like potassium, magnesium, manganese, copper, zinc, phosphorus and iron. Apart from that, the avocado is a great source of fibre, having up to 7g of fibre per 100g of fruit which makes it good for our digestion and gut flora.
The monounsaturated fatty acids in avocados have been linked with several things: inflammatory properties, absorption of fat-soluble vitamins like vitamins A, D, E and K, treating epilepsy patients and ensuring the health of glial cells in our brain that support and protect our neurones. With better neurones, there comes better cognition.
Lastly, studies have discovered that long term consumption of avocados has been connected with lowering blood pressure that lowers our chances of developing many chronic illnesses such as type II diabetes, obesity and many mental conditions like dementia and Alzheimer’s disease.
GREEN TEA & COFFEE
For non-coffee drinkers, green tea is a great substitute as it contains powerful plant-derived chemicals (polyphenols) that positively contribute to our health. High-quality green eat have been shown to contain large quantities of catechins that are a natural phenol compound and antioxidant that is able to decrease blood cholesterol, reduce body fat, protect against cancer and function an antioxidant. Furthermore, green tea provides vitamins C, B2, B9 and E albeit in small quantities. Lastly, just like coffee, green tea contains some caffeine although not as much, which helps keep our brain alter and improve our focus, reaction time and memory.
The polyphenols inside green tea have been shown to reduce levels of inflammation and prevent oxidative stress that helps keep our brain agile and especially in elderly people, it has been shown to decrease the rate of cognitive decline. Furthermore, a study found that elderly people who are regular green tea drinkers have more organized brain regions, which allows them to have better cognitive abilities and functioning.
Coffee in its pure black form contains a decent amount of vitamins B2 and B3, minerals like magnesium and potassium, potent antioxidants and predominantly caffeine that is a brain stimulant.
There have been studies done that report that regular black coffee drinkers, especially men, have lower chances of developing Parkinson's disease. In fact, coffee contains special compounds called phenylindanes, that are able to prevent the deposition of the proteins beta-amyloid and tau, that are responsible for Alzheimer’s disease and dementia, which makes coffee a brain-protective drink.
Apart from its high caffeine amount that raises our alertness and focus, black coffee also lowers inflammation in our body since it is rich in antioxidants and beneficial plant compounds, making it a great morning pick me up.
