Nutrition Taya Bregant Nutrition Taya Bregant

Healing Spices And Herbs

Adding spices and fresh herbs to your food is not only a great way for how to increase flavors but also add in surprising health benefits where each spice offers something unique.

Here today we are discussing some spices such as cinnamon and turmeric whose health benefits perhaps you have heard about but also talking about some less often herbs or spices which have actually often times in history been used for a variety of medical purposes and healing remedies.

I am excited to share these with you and to inspire you to implement some of these species into your own cooking of daily lives and see if you feel a difference.

Hope you enjoy :)

My intention: Present to you an array of different spices that you can add into your diet and tell you about the surprising ways in which they can benefit your health, be it mental or physical.

SPICES AND HERBS WITH HEALTH BENEFITS


CINNAMON

If I had to pick a favorite spice, it would probably be cinnamon. I genuinely eat it every day as part of my breakfast, and I find its health benefits especially intriguing. I’ve previously written about cinnamon here, so feel free to check that out if you want to learn more.

The main active compound in cinnamon is cinnamaldehyde, which not only gives cinnamon its distinct aroma but also provides powerful antioxidant properties. These properties help reduce inflammation in the body and can lower cholesterol and triglyceride levels in the blood.

One scientifically proven benefit of cinnamon is its ability to regulate blood sugar levels. It does this by slowing down the breakdown of carbohydrates in the digestive tract and improving insulin sensitivity in our cells. Overall, this effect helps lower fasting blood sugar levels, making cinnamon a valuable spice for people with diabetes.


TURMERIC

Turmeric is a well-known spice that has been used for centuries in various parts of Asia, both in cooking and for therapeutic purposes.

The key component responsible for turmeric’s health benefits is curcumin, a powerful antioxidant that helps reduce inflammation in the body. It combats oxidative damage, which is a significant factor in many diseases and accelerates aging. By reducing oxidative stress, curcumin may lower the risk of developing inflammation-related diseases.

Beyond its anti-inflammatory effects, turmeric is also being studied for its potential to combat neurodegenerative conditions like Alzheimer's, as well as heart disease, arthritis, and even cancer.

While more research is needed to confirm these effects, early findings suggest that turmeric may have widespread health applications in the future.

I have also before written about turmeric and its health benefits, so if you are further interested in that, you can find more information about turmerics health benefits here.


PARSLEY

Parsley is an herb that originates from the Mediterranean region and is exceptionally high in vitamins A, K, and C.

Some evidence suggests that regularly incorporating raw parsley into your diet can have positive effects on blood sugar regulation. Additionally, parsley’s high carotenoid and vitamin C antioxidant content may benefit heart health by reducing several risk factors for heart disease, such as lowering chronic inflammation and decreasing levels of LDL cholesterol. By helping reduce blood pressure, parsley can also improve kidney function, as shown in a rat study where treated rats exhibited lower excretion of calcium and proteins and an increase in urinary pH.

The high vitamin K content, along with its richness in potassium and magnesium, may also make parsley beneficial for promoting good bone health.



CORIANDER

Coriander, a herb that visually resembles parsley but tastes completely different, has been used for centuries in various countries around the world for culinary purposes.

Coriander seeds, along with its extracts and oils, contain the key compound linalool, which has been shown to effectively lower blood sugar, possibly by enhancing enzyme activity involved in removing sugar from the bloodstream.

Additionally, coriander and its extracts are rich in antioxidants, which not only help reduce inflammation in the body but also have anticancer, immune-boosting, and neuroprotective effects.

Coriander also benefits heart health by lowering high blood pressure and reducing LDL cholesterol, both of which are primary risk factors for heart disease. Because of its potent flavor, coriander encourages people to use less salt in cooking, further promoting heart health.

Beyond blood sugar management and heart-boosting properties, coriander may also support brain health by potentially protecting against neurodegenerative diseases like Parkinson's and Alzheimer's.

Lastly, for individuals with IBS or other digestive discomforts, coriander seeds can promote healthier digestion, reducing abdominal pain, bloating, and overall post-meal discomfort.



PEPPERMINT

Peppermint is a popular herb that is actually a hybrid of water mint and spearmint, containing the active compound menthol. The essential oils in peppermint, which give it its distinctive smell, have been shown to ease an upset stomach and reduce digestive bloating by relaxing various muscles in the digestive tract. This can be particularly helpful for individuals suffering from IBS.

Peppermint’s sharp, menthol-based scent is also effective in alleviating nausea and has been shown to help relieve headaches. Aromatherapy using peppermint can promote clearer thinking and uplift your mood.

If you’re sick and experiencing nasal congestion, peppermint’s antimicrobial properties can help fight off the common cold and clear away mucus buildup in the sinuses, making it easier to breathe. Additionally, peppermint acts as a bronchodilator, widening the air passages in the lungs and improving airflow.

Lastly, peppermint has potential antibacterial effects. Peppermint oil, in particular, has been found to be effective in preventing the growth of bacteria such as E. coli, Listeria, Salmonella, and Staphylococcus aureus, helping protect against various infections.



SAGE

Sage is a herb belonging to the same family as oregano, rosemary, basil, and thyme, and it has been used worldwide for both culinary and medicinal purposes.

Sage is rich in antioxidants, containing various plant polyphenols such as caffeic acid, chlorogenic acid, rosmarinic acid, and ellagic acid. These antioxidants have potent anti-inflammatory properties, may help prevent the progression of cancer, and offer neuroprotective benefits.

A small-scale study found that drinking 300 ml of sage tea twice per day significantly increased blood levels of antioxidants and reduced LDL cholesterol levels.

Sage also has considerable antibacterial properties, making it useful for maintaining oral hygiene and protecting against microbes that promote dental plaque.

Research has also explored the link between sage consumption and Alzheimer's disease. One cause of Alzheimer’s is a decrease in acetylcholine levels, and sage has been shown to inhibit the breakdown of this neurotransmitter.



GINGER

Ginger root, which grows underground, is a popular spice widely used throughout Asia and has a long history in traditional medicine.

Ginger has been found to be highly effective in alleviating various forms of nausea, including morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness.

Additionally, this spicy root possesses strong antioxidant and anti-inflammatory properties and has been shown to help manage pain, with effects comparable to ibuprofen.

Lastly, due to its potent antioxidant profile, ginger has demonstrated anticancer effects, such as slowing down the growth of cancer cells, promoting their cell death, and interfering with activator proteins involved in signaling pathways related to cancer.

You can find a previous article of mine on ginger here.


ROSEMARRY

This popular herb contains the active ingredient rosmarinic acid, which gives rosemary its potent anti-inflammatory effects and its ability to combat oxidative stress in the body. By reducing inflammation, rosemary helps protect against the development of many chronic diseases.

Research suggests that rosemary may improve mental health, with studies proposing its potential benefits in managing depression, reducing stress, enhancing concentration, and boosting mood.

Regular consumption of rosemary supplements has also been linked to improved memory and learning ability, although further research is needed to confirm these effects.

Another active compound in rosemary, carnosic acid, has shown promising benefits for brain health. It may help prevent the onset of Alzheimer’s disease and be effective in the prevention of epilepsy and seizures. However, these effects have so far only been demonstrated in animal studies.


CARDAMMOM

Cardamom, a spice derived from the seeds of plants in the ginger family, offers numerous health benefits thanks to its rich antioxidant and anti-inflammatory properties. It supports digestive health by alleviating symptoms like bloating, gas, and indigestion, and may also help prevent ulcers by protecting the stomach lining.

Cardamom is also beneficial for heart health, with studies suggesting it may lower blood pressure and improve circulation. Its antioxidant compounds help reduce oxidative stress, which can support overall metabolic health and boost immunity.

Additionally, cardamom’s antimicrobial properties may aid in fighting infections and improving oral health by reducing bad breath and preventing cavities. Some research also suggests that it may help regulate blood sugar levels, making it a valuable addition for those with metabolic concerns. Incorporating cardamom into your diet not only provides a range of health benefits but also adds a unique and aromatic flavor to foods and beverages

REFFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Seasonal Fall Superfoods To Fuel You Through The Cold Season

October has arrived, and with it, the crisp air of autumn! While summer has bid its farewell, October brings its own charm — trees ablaze with vibrant colors, cozy evenings spent indoors, and the faint scent of winter on the horizon.

As comforting and nostalgic as October can be, it's also a time when many of us catch colds or come down with seasonal flu. With that in mind, today’s blog post will focus on how we can use the seasonal bounty of fall foods to boost our immune health and overall well-being.

Hope you enjoy :)

My intention: Present you a couple of fall based superfoods which pack impressive nutritional profiles to keep your health and immunity in check this autumn season.

FALL SUPER FOODS

Pumpkin

  • Pumpkin is a well-known fall food staple. This squash vegetable contains an impressive amount of vitamin A alongside a rich antioxidant profile, making it ideal for reducing the risk of various chronic diseases, such as cancer and eye conditions exacerbated by oxidative stress from a diet lacking in antioxidants. I have previously written on the topic of antioxidants and oxidative stress, and you can read more about it here.

  • Due to its high vitamin A content, as well as relatively high levels of vitamin E, iron, and folate, pumpkin has been shown to positively impact the immune system. In addition to immune health, vitamin A plays a crucial role in promoting good eye health. Pumpkin is also rich in lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.


Sweet Potatoes

  • Sweet potatoes now come in a variety of forms, sizes, and colors. They are not limited to just orange but can also be white or purple.

  • All sweet potato varieties are rich in a multitude of nutrients, namely vitamin A, vitamin C, manganese, copper, antioxidants, vitamin B6, and, importantly, fiber.

  • Due to their high fiber content, sweet potatoes positively affect gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids. These acids reduce the risk of inflammatory diseases such as type 2 diabetes, obesity, and heart disease. Additionally, fiber is essential for maintaining regular bowel movements, contributing to a healthy lifestyle.

  • Some research has focused on purple sweet potatoes, which are high in a specific antioxidant known as anthocyanins. These have been shown to slow the growth of certain types of cancer cells in vitro.

  • Similar to pumpkins, orange sweet potatoes, which are rich in vitamin A, have been shown to positively influence immune health and promote good eye health.

Beetroot

  • Beets have been cultivated and used in cuisine for a long time. As a root vegetable, they boast an impressive nutrient profile, being high in vitamin B6, manganese, potassium, iron, vitamin C, and fiber.

  • Additionally, beets are naturally high in nitrate compounds, which effectively regulate blood pressure. Our bodies convert nitrates into nitric oxide, a chemical messenger that signals the cells in our arteries to relax and widen, thereby lowering blood pressure.

  • Due to their nitrate content, beets have also been suggested to enhance physical performance during high-intensity endurance exercise by reducing the oxygen demands of mitochondria, which produce ATP, the primary energy currency of our cells.

Cinnamon

  • I have previously written a comprehensive article on the health benefits of cinnamon, which you can find here. In brief, cinnamon is incredibly high in antioxidants, such as polyphenols, which protect our cells from oxidative damage and reduce inflammation.

  • Some studies have shown that regular consumption of cinnamon can have positive effects on heart health by lowering levels of triglycerides, total cholesterol, and blood sugar, thereby reducing the risk of heart disease.

  • Cinnamon has also been linked to improved blood sugar control by potentially enhancing insulin sensitivity, which helps combat diabetes caused by insulin resistance. It may also reduce the amount of glucose entering the bloodstream after meals by interfering with digestive enzymes that slow the breakdown of carbohydrates. Several studies suggest that cinnamon can lower fasting blood sugar levels.


Cranberries

  • Cranberries, a berry closely related to blueberries, bilberries, and lingonberries, are most commonly consumed as cranberry juice or dried cranberries due to their tart taste.

  • Cranberries are especially rich in A-type proanthocyanidins, compounds that play a protective role against urinary tract infections (UTIs).

  • This same compound has also been linked to protection against stomach cancer and ulcers, which are most commonly caused by the bacterium Helicobacter pylori. A-type proanthocyanidins can prevent these bacteria from attaching to the lining of the stomach.

Brussels Sprouts

  • Brussels sprouts belong to the Brassicaceae vegetable family, closely related to kale, cauliflower, and mustard greens.

  • These sprouts are very high in vitamin K, vitamin C, folate, plant fibers, and antioxidants.

  • Vitamin K is vital for proper blood clotting, while fiber benefits the gut microbiome by maintaining regular bowel movements and stabilizing blood sugar levels.

  • With their impressive antioxidant and vitamin C content, Brussels sprouts also help reduce inflammation-related diseases and assist the body in absorbing non-heme iron (plant-based iron sources).

SOURCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Clean Eating: The Good & Bad Side

Clean eating has once just been a nutrition related buzzword, but is now recognized as a social media fueled lifestyle. It is a hot topic of discussion among the conversation in the wellness world, however there is also a large lack of proper evidence and regulations when it comes to the term, which is what makes it potentially dangerous since it can be miss-used easily.

In this article I wanted to take a look first into what makes up a “clean eating” diet, what are the upsides of this kind of eating as well as what are some negative and potentially dangerous aspects of clean eating which have to be considered

I hope that with this article I can shed some light and help your understanding on this topic and use it to expand your awareness and knowledge on this topic

Enjoy 😊

WHAT IS CLEAN EATING?

With how prevalent the term “clean eating” has become, one would think that it carries a formally governmentally regulated definition; however, that is not the case.

Because of a lack of this formal definition, “clean eating” means slightly different things to different individuals, which is why it is also easy for it to get mixed up with other diet-related terms where this misinformation can rapidly spread through consumers.

In general, a diet that follows a “clean eating” pattern should follow the following principles:

  • Eating foods which are as close to their natural state as possible

  • Opting for organic foods when possible

  • Choosing foods which are minimally processed, termed as “natural” and which do not contain minimal chemical additives and preservatives (choosing foods which have as short of an ingredients list as possible)

Ideally, this kind of eating encourages eating whole fruits, vegetables, lean proteins, whole grains, and healthy fats while at the same time limiting consumption of highly processed snacks, foods, and drinks.

Additionally, to many people, clean eating is associated with terms such as plant-based, grass-fed, sugar-free, or gluten-free.

A study published in 2020 took a look into how US adolescents and young adults viewed the term “clean eating,” where the findings showed overall that this demographic has a high level of awareness of the use of this term and also have an overall positive attitude towards this way of eating. Specifically, it showed that:

  • 55% of the 1266 respondents said that they have previously heard of the term “clean eating,” which most commonly done via social media and their peers.

  • 71% of respondents noted that they view “clean eating” as a healthy approach to eating, while 6% of responses said it was “unhealthy,” and 18% claimed it had both positive and negative aspects.

  • 40% of the participants said that they related “clean eating” with “non-processed” or “whole foods,” and 13% linked it with “non-GMO” products and “organic” farming.

  • A considerable percentage (41%) expressed that they would probably try this eating approach themselves, where this attitude was higher among female respondents than male.

.

WHAT’S GOOD ABOUT IT?

In theory, the principle of “clean eating” sounds good and healthy, since we are all generally told to eat a diet which is high in predominantly whole foods that are rich in high-quality nutrients, while reducing our energy intake from highly processed and industrialized foods which have a high content of refined sugars, salt, and harmful fats.

This kind of approach can, in the main part, lead us to living an overall healthy lifestyle while promoting various aspects of our health and helping with weight management.

There is a current lack of research that focuses on the specific relationship between “clean eating” and the impact it has on our health; however, there are many studies which endorse the view that consumption of plenty of whole foods like vegetables, fruits, legumes, lean meats, and high-quality fat sources can promote general health and well-being while preventing many chronic diseases.

AND THE BAD SIDE?

So far, “clean eating” sounds like a rather good and healthful approach to our eating, but are there any downsides associated with it?

The main issue lies in the idea that as soon as you start using or following the term “clean,” it implies that some foods are “clean” while others are “dirty,” which creates this sharp dichotomy between good and bad foods.

Viewing what you eat as bad and good can cause many people to become preoccupied with what they are eating, to the point where it becomes very time-consuming and damaging to their mental health and later on, even to their physical health.

People who promote strict “clean eating” often advise to avoid and cut out all instances and sources of any sort of added sugars, high salt foods, foods that are high in processed fats and snacks, and ingredients that may contain many additives. While it is true that these things are generally not beneficial for our health, it is also most of the time not necessary to take it to the extreme where we forcefully limit ourselves from consuming foods of this kind. Some clean eating approaches go a step further and eliminate certain food groups altogether which can be seen as a very harsh and restrictive way of eating for most people, which not only gets in the way of enjoying the food you eat, but it can also worsen your mental health and make it harder to enjoy food outside, especially in social settings.

Furthermore, this kind of mindset can also trigger feelings of guilt whenever we think of wanting to eat a food which is considered as “bad” or “dirty,” since we all get cravings and at the end of the day, it is important to nurture our food cravings, albeit in moderation.

To top it all off, many celebrity bloggers and fitness influencers promote patterns of eating like this, which not only influence people's diet choices to a high degree, but often these people lack the much-needed credentials or proper scientific knowledge to back up the information they are promoting.

Overall, following too much of a restrictive “clean eating” approach does not just have the ability to seriously worsen our relationship with food and our enjoyment of it, but also can severely impact our mental well-being in the long term since we fall into a state of obsessiveness and needing to have perfect control of the foods we eat.

Symptoms of this kind are often recognized under the eating disorder Orthorexia nervosa which is a condition in which the individual is severely preoccupied with eating only strictly “healthy” foods in order to achieve a sense of nutritional “purity” which can lead to various forms of anxiety and distress for the individual.

Although this condition is still only now being recognized properly in the medical field, I believe it is something that is becoming ever more common in our society, where the issue is that it is often hard to identify, since on the surface, we perceive the individual to be healthy since they are only eating healthy foods. But true mental and physical well-being is so much more than how it looks on the surface.

FINAL NOTE

To conclude, clean eating is a health and wellness concept that encourages the consumption of minimally processed fruits, vegetables, whole grains, healthy proteins, and fats.

While all of this may sound great, a large issue behind this pattern of eating is that it lacks regulation, which leads to varying interpretations among individuals and the food industry.

Additionally, extreme adherence to clean eating is associated with the risk of disordered eating patterns like orthorexia nervosa which can have detrimental effects on the individual and their relationship to food.

Although enjoying healthful foods is not harmful, an obsession with clean eating can ironically be seriously damaging. It is crucial to find a balance between incorporating nutrient-dense whole foods into our diet but also realizing that if we indulge in something less healthy every once in a while, that is perfectly fine and healthy too.

Moderation is key, and remember to also enjoy your food and your life.

KEY IDEAS

In todays blog post we have discussed the popular idea of “clean eating” which arose from many internet based food blogs and nutrition influencers, where we look into what it is, what are the benefits associated with it as well as the potential down sides.

SOURCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

The Power Behind Adaptogens

Adaptogens, far from being a recent discovery, have been integral to diverse civilizations throughout history, with roots embedded in traditional practices like Chinese medicine that span centuries. Remarkably, these natural remedies are experiencing a resurgence in popularity today.

In this exploration, we will delve into the following aspects:

  1. Understanding Adaptogens: Discover the essence of adaptogens, unraveling their historical significance and how they have transcended time and cultures.

  2. Mechanism of Action: Explore the intricate workings of adaptogens, shedding light on the physiological processes that make them unique and beneficial.

  3. Associated Effects: Investigate the purported effects of adaptogens, providing insights into their potential contributions to well-being and resilience.

  4. Common Adaptogens: Identify and familiarize yourself with some prevalent adaptogens, drawing from a diverse array of sources and traditions.

  5. Guidance on Use: Conclude with practical advice on the judicious use of adaptogens, offering considerations for seamlessly integrating them into your lifestyle.

This article aims to empower you with newfound knowledge, enabling you to apply it practically and enhance your overall well-being.

Ginseng

WHAT ARE ADAPTOGENS?

Adaptogens are defined as being natural or synthetic active compounds which mainly help our body and mind in adapting to stress. After stressful times, these compounds are claimed to provide a sense of homeostasis or rebalancing after a stressful encounter, helping to reset our body's stress levels.

I have previously written about the dangers associated with chronically high stress levels, and you can read about them here.

Natural types of adaptogens, as described below, are sourced from a variety of plants, while synthetic adaptogens are chemically produced. Both types usually come in the form of a supplement such as tablets or powders.

Apart from helping your body adapt to stress, adaptogens are also useful for promoting post-exercise recovery, rebalancing of hormones, and aiding in immune function. We will be discussing all of these further on.

Overall, adaptogens have to meet three different types of criteria in order to be considered as an adaptogen:

  • They have to be specific and help the body overcome different adverse conditions, whether that be physical or environmental stress.

  • They have to positively contribute to the physical impacts of stress.

  • They must not harm or interfere with the usual workings of the body.

Cordyceps

HOW DO THEY WORK?

In order to understand how adaptogens work, you have to understand our body's natural stress response.

Whenever we go through a physical or mental stressor, our body goes through a process known as General Adaptation Syndrome (GAS).

GAS is made up of three different stages: Alarm, Resistance, and Exhaustion.

Alarm stage:

  • Here, your body receives the initial stressful stimulus, which is also known as initiating your fight or flight response.

  • This stage is paired with the activation of the autonomic nervous system and the release of a variety of different hormones such as adrenaline and noradrenaline from your adrenal glands.

  • These hormones cause the usual sensations associated with stress, such as an elevated pulse, breathing rate, and blood pressure.

Resistance stage:

  • In the resistance stage, your body tries to repair or ease that initial stress response and allow your body to calm down again.

  • If the stressful situation is no longer present and you can overcome it, then your body will work towards lowering your pulse, breathing rate, and blood pressure.

  • However, if the stressful situation persists or if you do not resolve the stress, then your body will not get the signal to calm down and will continue functioning in a stressful state with a high production of stress-related hormones.

Exhaustion:

  • This stage occurs when we live in a constant state of elevated stress, which is not only a genuinely harmful state for our body to live in but also comes with draining you of your physical, emotional, or mental resources to the point where your body is no longer able to cope with stress.

  • Some common signs of exhaustion include feeling fatigued and a sense of burnout; however, I have written more about the associated effects of chronic stress here.

Now, how do adaptogens help here?

  • Adaptogens are believed to help extend your body's resistance phase by providing a stimulating effect that holds off exhaustion. This means that instead of crashing or being overwhelmed by a stressful event, you are able to hold off that exhaustion for longer and find a sense of balance to carry on.

  • By adapting to the stressful situation at hand, it allows you to better handle it and perform better while being under stress, which works to improve your overall health and well-being.

Reishi

COMMON ADAPTOGENS

Below, you can read about some common adaptogens you can find nowadays and their associated health effects:

  • American ginseng (Panax ginseng): Has been shown to boost memory, reaction time, promote a state of calmness, and boost the immune system. Ginseng is also used for fighting fatigue.

  • Ashwagandha: May help in reducing stress and general anxiety, as well as decreasing chances of developing depression.

  • Reishi: This is a type of mushroom which has been shown to boost the body's immune function and is commonly studied for its effectiveness in treating cancerous tumors.

  • Cordyceps militaris: Has been shown to boost stamina, as well as having potent anti-cancerous and anti-inflammatory effects.

  • Goji berries: These berries have been shown to boost energy levels, enhance physical and mental performance while promoting deeper sleep and a greater sense of well-being.

  • Rhodiola rosea: Helps to delay mental or physical fatigue as well as depression.

  • Schisandra berry: This may help to boost endurance, mental performance, and working capacity. It was also shown to improve concentration and body coordination.

  • Tulsi (holy basil): Promotes a focused state and postpones mental fatigue while also improving memory and thinking concentration.

Schisandra berries

SAFETY AND PRECAUTIONS

Adaptogens are able to elicit quite powerful and noticeable effects on the body and mind.

It is best to always consult with a doctor or naturopathic physician who can advise you on which adaptogens are most suitable for you, what dosage to administer, and what are some relevant side effects that are associated.

It is also worth noting that certain adaptogens may negatively interact with any other medications you may be taking, so they may not be suitable for everyone.

Additional precaution is needed if you are pregnant or breastfeeding, as some adaptogenic supplements may not be suitable for a developing fetus.

Overall, always consult with a professional before taking any substance that has the ability to impact your body's functioning.

KEY IDEAS

In today's blog post we have looked into what adaptogens are, how they carry out their relevant effects and what are some common adaptogens that you can get your hands on today.

REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Nootropics - The New Smart Drugs For Boosting Cognition

Substances known as “nootropics” have for some time been emerging in popularity among the nutrition world, so I wanted to see what the buzz was all about. Scientists are claiming that these substances have the ability to enhance our mental cognition, memory retention as well as create deeper focus and flow. Nowadays you can find a variety of these nootropics, either prescription or simply from food sources, so I wanted to look fore mostly into our current understanding of how these substances work, how they impact our mental abilities as well as what are currently the best nootropics you can get your hands on if you are interested in trying them.

New things are consistently being discovered so it is important to be careful of their potential side effects or any precautions you should be aware about as with any other medication or supplement.

If you are interested to learn more about nootropics, read onwards

WHAT ARE NOOTROPICS?

First of all, let’s clarify what these substances actually are.

In the past, nootropics referred to chemicals which had to adhere to very specific criteria but nowadays nootropics are defined as any natural or synthetic substance that can have a positive or enhancing effect on out mental abilities. In this way, these “smart drugs” have a stimulating effect on our brain and have also been shown to counteract the symptoms of a variety of medical conditions such as ADHD, narcolepsy or Alzheimers disease.

HOW DO THEY WORK?

There is a large variety of nootropics out there, and because they are all biochemically different from each other, they also have different mechanisms of working in our body so it is hard to generalize about how nootropics bring about these brain enhancing abilities.

One study for example proposed that most nootropics act as vasodilators, meaning that they relax our blood vessels, causing more blood flow for delivering valuable oxygen and nutrients to those areas, allowing us to think clearer.

Other studies pointed that much more research is needed to establish the consensus that nootropics work for everyone and that they are also safe for everyone, however studies have confirmed that nootropics such as omega 3 fatty acids and caffeine can indeed have mentally stimulating effects helping with memory and short term focusing.

If you are new to nootropics, most dietitians would recommend to start with food based nootropics such as those from coffee and fatty fish, however making sure you are getting adequate levels of sleep, movement and proper nutrition into your day is just as critical for keeping good mental health.

If you are further interested about how to naturally enhance your brains health, I have previously written about it here

TYPES OF NOOTROPICS


Nowadays you can find a lot of different types of nootropics, which can either be synthetic or non synthetic and can be available either in prescription form or over the counter.

Below I wanted to take a look at the 3 most common types of nootropics: Prescription, Synthetic and Dietary.

Prescription Nootropics


These kinds of nootropics are medications which are designed to be able to treat certain mental or medical conditions, such as dementia or ADHD for example. Some common examples of prescription nootropics are:

  • Memantine: This medication is mostly prescribed to reduce the sytmpotms of Alzheimers disease.

  • Adderall: Adderal is a trade name and is otherwise a combination drug termed as “mixed amphetamine salts” and contains 4 different salts of amphetamine. Adderal tends to be prescribed to people who need help with managing ADHD symptoms.

  • Provigil (modafinil): This drug acts as a stimulant on our nervous system and is prescribed for treating conditions such as narcolepsy, sleep apnea and shift work sleep disorder.

  • Ritalin (methylphenidate): This too has a stimulating effect for our central nervous system and is commonly prescribed for people who have ADHD and sometimes prescribed for treating narcolepsy.


Synthetic Nootropics

A lot of synthetic nootropics belong to a group of drugs named racetams which is a class of drugs that all share a specific similar chemical structures.

Some of the most common racetams include:

  • Aniracetam

  • Piracetam

  • Oxiracetam

  • Phenylpiracetam

  • Pramiracetam

Some studies have indicated a positive association between racetams and neuroprotective effects however more studies are needed to produce more consistent evidence in order to potentially make racetams useful medications for dementia or cognitive impairments.

Dietary Nootropics

CAFFEINE

  • Without realizing it, many people already consume nootropics in the form of caffeine that is found in coffee. Caffeine is the most commonly and widely consumed substance in the world.

  • I have previously written about the effects of caffeine on our body and mind HERE. Studies on caffeine have demonstrate that a non excessive caffeine intake (not more than 4-5 cups of coffee per day) can yield the following positive benefits:

    • Increased attention.

    • Boosting mental focus.

    • Increased energy levels.

  • Of course consuming more caffeine per day than recommended, (more than 400mg per day), will likely lead to unwanted effects such as inability to fall asleep, jitteriness, nausea or nervousness.

CREATINE

  • Creatine is an amino acid which acts as a building block for making up proteins in our body, where this amino cid is especially popular among athletes due to being able to improve athletic performance. Apart from boosting athletic performance, creatine has been shown to be beneficial for:

    • Positively impacts our short term memory.

    • Increases our reasoning abilities.

    • Helps muscles to recover faster after exercise.

    • Increases muscle mass.

    • Reduces muscle cramping.

  • Although more research is needed to test creatine’s impacts on our brain functioning, there is good evidence to show that it can be beneficial for athletes.


GINKO BILOBA

  • Ginko biloba is a species of gymnosperms that is native to China, where its leaves are commonly sold are supplements for claiming to have positive effects on our mental abilities.

  • Some of the common reasons for why people take this supplement is:

    • Enhances our mental cognition.

    • Improves clarity of thinking and fights brain fog.

    • Improves symptoms of dementia.

  • Just like with other dietary nootropics, effects of ginkgo biloba need to be further studied to establish any long term connections however it has been proven to be safe for our consumption.

L-THEANINE

  • L-theanine is a naturally occurring amino acid that's found in the leave of green or black teas and is nowadays commonly sold in supplement form.

  • Studies conduced on L-theanine supplements showed that L-theanine could:

    • Boost alertness and cognitive performance.

    • Could possibly increase alpha brain waves which contribute to a relaxed yet alert state of mind.

    • Works well when paired with caffeine to boost cognitive performance and alertness.


OMEGA 3 FATTY ACIDS

  • Nowadays you hear a lot of talk about omega 3 fatty acids and I have previously talked about them in this blog post.

  • These fatty acids have been found to have beneficial effects on your brain health while helping to building the membranes of your bodies cells along side insulating your neurons for faster neural conduction.

  • Some other studies have indicated that omega 3’s are able to slow down mental decline among elderly people due to having neuro-protective properties and being able to repair and renewer brain cells.

  • Omega 3’s are considered essential fatty acids meaning that we have to obtain them through our diet, such as with fatty fish like salmon, sardines and cod or through fish oil supplements.


PANAX GINSENG

  • This is a shrub which is native to China and parts of Siberia where its roots have been for a long time used for its potent medicinal purposes. Researchers behind some studies on human trials have shown convincing evidence that Panax ginseng can reduce the risk of certain brain diseases including Alzheimers and Parkinson's

  • Apart from Alzheimers and Parkinson's, Panax ginseng could also potentially help with Huntington's disease as well as the recovery of our brains after a stroke.

  • This nootropic and supplement can negatively interact with any medication we may be taking so its best to check with your doctor before use.


RHODIOLA

  • Rhodiola is a plant which is native to parts of Europe and Asia and has been for centuries used as a herbal treatment for fatigue, anxiety and stress. Its function as a nootropic is also to improve our memory, learning and brain function.

  • Some studies have indicated that rhodiola could have potent neuro-protective properties and may also help with treating neurodegenerative diseases.

  • Furthermore, this nootropic may also help with regulating the balance of neurotransmitters in the brain and contribute to better mental wellbeing and a happier overall mood.

  • The capsules for rhodiola supplements vary in strength, but for most people taking 1-2 capsules per day is the recommended dose.

EFFECTS OF NOOTROPICS


Better Memory Retention And Learning Abilities

  • Research has discovered that the first synthetic nootropic to have been developed (piracetam) can greatly improve our working memory. Additionally, the amino acid creatine also has the ability to positively influence short term memory.

  • Similar results were also noted with the drug Provigil (modafinil) which enhanced long term learning abilities.


Boost Creativity

  • The well known nootropic L-theanine has been shown to increase alpha waves in our brain where greater alpha wave activity is associated with increased creativity and a state of calmness. Further studies have found, that the effects that L-theanine are most potent when combined with caffeine.


Improved attention, Concentration And Motivation

  • As mentioned previously, certain nootropics are also used for calming and centering our concentration and attention, which makes them useful for people who may struggled with ADHD.

THE MOST PROMISING NOOTROPICS SO FAR


CDP - Choline:

  • This is a naturally occurring substance in our tissues and cells where it plays a vital role in ensuring healthy cell membranes.

  • Most commonly, this substance is prescribed as a drug and as been shown to help boost memory, especially among people who have dementias that are caused by vascular issues within the brain. Currently, there are no major known side effects of using this nootropic so it is considered safe to be used by most people.


L - Theanine:

  • L-Thenine is a naturally occurring amino acid that is found in green tea and some types of mushroom species, where it most commonly is found in 2 different biochemical forms: L-theanine and D-theanine, where L-theanine is the more common one.

  • In its function, the amino acid theanine is similar to glutamate, which is another amino cid that helps to transmit nerve impulses in the brain. Sometimes theanine works similarly to glutamate, but other times it seems to block the effects of glutamate.

  • Other studies have shown that when paired with caffeine, L-theanine specifically can enhance the effects of caffeine thus helping us focus for longer while counteracting the anxiety and jitteriness of coffee.

  • Green tea like matcha has been shown to contain both L-theanine and caffeine together which may help you multitask, while taking L-theanine supplement together with coffee also has similar effects. If you want to learn more about the L-theanine powerhouse of matcha, you can find the blog post here


Creatine monohydrate:

  • This type of creatine is often found within muscle building supplements and contributes to building new muscle mass. Other studies have also shown that it improves our reasoning skills and short term memory among healthy people.

  • Furthermore, creatine helps your muscles with generating more energy so it can also boost your energy through the day or during exercise.

PRECAUTIONS AND ADVICE FOR USE


If you are interested into venturing into the world of nootropics and trying out some for yourself, keep the following pieces of advice in mind:

  • Before use, always consult with your doctor or a medical professional since some of these substance can negatively interact with any other medication you may be currently taking.

  • Some brands of nootropics may not be truly transparent in terms of what is in their products so always make sure you know what you are consuming. Because of this, try looking for reputable companies which undergo independent testing to be ensure the best choice for you.

  • If you have a certain medical condition, discuss how taking nootropics may affect your mental state and wether it is safe for you to use them and in what dosages.

  • Make sure to only consume the dosage that your doctor has recommended for you or the dosage that is recommended on the back of a product, as otherwise it might lead to unwanted side effects.

  • Whenever taking any sort of chemical substance, there is a high likelihood of some unwanted side effects to be present so always do your research before consuming something and find out what the possible side effects are.

  • Overall, while nootropics may genuinely enhance your mental capabilities and cognition, more research is needed to establish the safety and effectiveness of their use as well as the long term effects of using nootropics.

🔑 KEY IDEAS

In todays blog post we are looking at the newly emerging topic of nootropics and how these so called “smart” drugs can help us enhance our mental capabilities, alongside exploring what are the best natural and synthetic nootropics out here and wether they are really safe for use.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Eggs: A Friend Or A Foe?

Eggs have for a while been considered a hot topic in the world of nutrition and health experts, largely being debated about their cholesterol content and wether this still makes them a safe addition into our diet.

Although the research is quite varied but also largely conclusive, I have wanted to condense this miss-conception of wether eggs are good for us - a friend or a foe - and if so, why? Lets see what eggs have to offer for our health and how they impact it.

As always, I hope you find this discussion interesting and that you are able to learn something new about eggs today.

NUTRITIONAL BREAKDOWN


A single egg contains enough nutrients to transform a single fertilized cell into a fully developed baby chicken once it hatches. This means that eggs are and have to be packed with a variety of nutrients to be able to support all of the different stages of development that new life requires.

On average, a single egg contains the following nutritional information:

  • 70 - 80 calories

  • Protein 6g

  • Total fats 5g

  • Carbohydrates 0g

  • Vitamin B12: 10% of RDA

  • Vitamin B2: 15% of RDA

  • Vitamin D: 1.2 mcg

  • Selenium: 20% of RDA

  • Choline: 170 mg

  • Cholesterol: 200 mg

It is also important to realize that all of the nutrients apart from protein are found within the yolk part of the egg while the egg whites contain only protein. Therefore it is best to eat both parts of the egg to ensure that we get in all of the available nutrients.

THE CONTROVERSY

Eggs have for a long time now been viewed negatively due to their considerable cholesterol content of around 200 mg per egg which provides roughly 77% of our daily cholesterol limit.

However, for many years it was believed that eating dietary cholesterol increases your blood cholesterol, but in reality this relationship is much more compacted and rather depends on a lot of other factors.

Modern day studies do not believe that dietary cholesterol alone raises your blood cholesterol profile however eating high amount of saturated fats together with high cholesterol foods regularly, can increase your chances of cardiovascular issues. For example, if you eat eggs with greasy bacon every day for breakfast, that may not be the best dietary choice for you long term.

This is especially a great issue today because a lot more highly processed foods are nowadays available that are not only high in saturated fats, but also high in sodium, sugars and other chemicals while being low in other healthy sources of fats like mono and poly unsaturated fats (Eg: olive oil). Due to the quite high saturated fat content of todays processed foods, cholesterol rich foods like eggs can become an issue down the line, so to avoid that, you can still include eggs in your diet however make sure to consume them with a varied and balanced whole foods diet on the side.

So to summarize, if you currently have some sort of heart condition or heath issue, be more mindful of your saturated fat consumption than being worried about cholesterol, because eating high amounts of saturated fat has been clinically shown to increase blood cholesterol levels however dietary cholesterol alone does not, because your liver compensates for it. This is not to say that we don't need any saturated fat, because a little here and there is fine, its just that the issue arises when we eat a lot of it regularly.

Enjoy eating 1-2 eggs per day together with healthy sources of fats, some vegetables or fruits and some complex carbohydrates so you shouldn't have anything to worry about then.

WHY EGGS ARE AMAZING FOR YOU



Improve Your Blood Cholesterol Profile

Compared to other foods, eggs are considered to have a considerable amount of dietary cholesterol, around 210 mg of cholesterol per egg.

As we have discussed previously, people have for a long time demonized eggs for their cholesterol content because it was believed that dietary cholesterol increases the cholesterol in our blood, however this cause and effect relationship is not so simple but rather much more complex.

Studies from recent years have instead demonstrated that dietary sources of cholesterol such as that found in eggs, have a minimal effect on the cholesterol within our blood. This is supported by the fact that our liver naturally produces some cholesterol each day, and the amount that it makes is dependent on how much of cholesterol we get in through food.

For example, if you obtain more cholesterol than you need from your diet, then you liver will respond by producing less cholesterol and vice versa.

Additionally, studies are acclaiming that eggs have a good effect on your cholesterol profile because they have the ability to raise HDL cholesterol while being able to transform the LDL bad type of cholesterol into a different less harmful form that does not contribute to heart disease as much as the LDL type. Therefore, there is research out there to support the belief that eggs do not raise your risk of heart disease or stroke but have also been found to reduce insulin resistance.



Beneficial for brain health

Choline is a very important nutrient for us however its importance is often times under rated and is instead grouped among the B vitamins.

Egg yolks are an excellent source of choline, carrying around 110 mg of choline per egg, which is around 6% of our daily need of choline. Choline is needed for various different functions in our body such as synthesizing the neurotransmitter acetylcholine, creating healthy cell membranes as well as regulating our mood, memory and nervous system functions. Overall, covering our choline needs ensures good brain health along side ensuring good memory and muscle control.


A Source Of High Quality Protein

Proteins serve various different purposes in our body, both structural and functional, where they are constructed from 21 different available amino acid types, sort of like beads on a string. This string of amino acids is recognized as a polypeptide and is then folded into a variety of different shapes to match its function.

The catch is that 9 of these amino acids are essential amino acids and thus can not be produced by our bodies alone, so we have to intake them through our food.

Eggs are considered to be a fully complete protein because they contain all of the essential amino acids what we need in the correct proportions, where 1 egg carries around 6g of protein.


Amazing For Our Eye Health

Egg yolks contain two powerful types of antioxidants, namely lutein and zeaxanthin which have potent protective properties for our eyes.

These two antioxidants tend to collect and accumulate in the retina of our eyes, which is the sensory part of eyes, and there they protect us from harmful sunlight. Furthermore, they also prevent against age related eye conditions such as reducing the risk of macular degeneration and cataracts.


Could Help With Fat Loss

Eggs are low in carbohydrates while being relatively high in protein and fat making them very satiating food sources which as a result causes us to be less hungry and intake less food, so eggs can be beneficial for those who wish to loose weight.

Adding some protein and fats to each meal is a great way to ensure you are not only getting in all of your nutrients but also making sure you stay full for longer.


Affordable Source Of Protein

Eggs are not only a complete source of protein but they are also incredible affordable compared to other protein sources. Furthermore eggs can last in your fridge for several weeks along with being incredibly versatile for both savory and sweet uses, along with being great for your health too.


Good For Our Skin And Hair

Eggs are known for being a good source of several B vitamins, including vitamins B2, B5 and B12. Apart from other functions, B vitamins are also needed for maintaining healthy hair and skin while eggs also provide certain amino acids that improve the elasticity and strength of our skin and nails. As was discussed in THIS blog post, we need to intake B vitamins every day because they are water soluble and are thus washed out by our body each day and so they have to be replenished more often than fat soluble vitamins.


Promotes Good Bone Health

An individual egg provides around 6% of our daily vitamin D requirements, where vitamin D is a crucial component of regulating blood pressure, reducing the risk of certain cancer and also being important for good mental health. Other than that, vitamin D is of course also crucial for maintaining healthy bones by ensuring adequate calcium absorption and maintaining our calcium and phosphorus levels in a healthy range that promotes bone growth.

WHAT KINDS OF EGGS TO BUY?

Nowadays you can find different types of eggs being available on supermarket shelves, varying in sizes, quality and price. Depending on how the hens are raised and what kind of feed they are given, this will also impact the quality of their eggs.

Free range/ pastured eggs and omega 3 enriched eggs are considered to be a slightly healthier choice when compared with caged hens however they are also a bit more expensive.

If you find that you rather stick to regular eggs, they are still a good choice and source of nutrients, so no need to worry.

STORAGE AND FOOD SAFETY OF EGGS

When it comes to handling raw eggs, it is important to be mindful of a couple of things, to avoid getting salmonella poisoning since this bacterium can be transformed from an infected hen into its eggs or could also enter directly through the pores that are found on the egg shell.

So, make sure to watch out for the following couple of things:

  • Make sure to use up eggs within 4-6 weeks after their sell by date to avoid any complications later on

  • Avoid buying packages that contain cracked eggs since this can increase the chances of bacterial contamination

  • Refrigerate eggs within their carton in the coldest section of the fridge

  • When cooking eggs, cook them until the whites and yolks have solidified to avoid any food borne illnesses. If using eggs for raw or undercooked egg recipes, use eggs that have been pasteurized which have already been processed with high temperature for food safety.

  • Avoid having cooked eggs or egg dished sitting at room temrpature for more than two hours

  • Wash hands and surfaces that have come in contact with raw eggs

🔑  KEY IDEAS

Today we are discussing the largely debated topic of eggs and why has there been such a debate around them wether they are actually good for us. We discuss why eggs can be incredibly nutritious and amazing for our health while explaining the different types of eggs you can buy and how to properly use and store eggs.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

All The Reasons Why Garlic Is Good For You

Garlic is something that has been used by humans for centuries and millennia, not only for culinary reasons but also for its wide medical applications. Some civilizations which are known to have used garlic for its health and medical properties include the Egyptians, Chinese, Romans, Greeks as well as Indians.

Additionally, the famous Greek physician Hippocrates was known for prescribing garlic for treating and aiding a variety of medical conditions to his patients, such as respiratory problems, digestive issues, fatigue and parasitic infections. Furthermore, the Greeks also used and ate raw garlic for its proposed endurance and performance enhancing properties which its athletes benefited from.

Now that we know some history about garlic and how it has been valued as a medical and culinary ingredient for millennia, I wanted o look into specifically what garlic contains that makes it so effective at treating ailments as well as in what ways it can actually benefit us.

For all you garlic lovers, I hope you enjoy this one 🧄 😊.

WHAT MAKES GARLIC SO SPECIAL?

One of the main reasons for why garlic has such a potent taste and smell, along with its alleged health benefits, is because of a sulfur based compound it contains called allicin which has well known antimicrobial properties along side its high antioxidant profile. However the issue with allicin is that it is very unstable since it is only briefly present directly after cutting or crushing raw garlic, after which it degrades.

There are also other sulfur based compounds which give garlic its acclaimed health benefits, namely diallyl disulfide and sallyl cysteine which after eating enter your digestive tract and make their way into other parts of your body.

Other than that, garlic is also rich in some other minerals like phosphorus, potassium, zinc and magnesium, alongside vitamins such as vitamin C, K, folate, niacin and thiamine.

If you are interested more in vitamins and minerals, check our more information about them here.

TOP 12 BENEFITS OF EATING GARLIC

Keeps You Immune Against The Common Cold

  • A study from 2016 found that participants who took aged garlic exact supplements daily for 3 months, had experienced less severe symptoms of the flue and cold and also on average missed fewer days of work or school during the flue season.

  • Apart from this, a different study also found that certain compounds in garlic may have antiviral properties which alongside boosting your immune system, also protect your body from harmful viruses that could otherwise cause colds or other illnesses.

Improves Your Athletic Performance

  • Since ancient Greece, garlic has been considered a natural performance enhancing substance which works to reduce fatigue among athletes as well as improving the endurance working capacity of laborers among physically intensive jobs.

Reduces High Blood Pressure

  • It is well established at this point that high blood pressure, also known as hyper tension, is a great contributor to later developing chronic diseases such as heart attacks and strokes.

  • Researchers from a 2020 study were interested to identify wether eating garlic supplements could reduce blood pressure among people with hypertension and their findings showed that indeed the supplements did lower blood pressure alongside linking this decrease to a “16–40% reduced risk of experiencing cardiovascular events”. This study also noted that this decrease in blood pressure was similar to that of taking blood pressure medications except there was no negative side effects.

  • Furthermore, a different review of several studies showed that the allicin compound found in garlic has the ability to limit the production of angiotensin II, which is a hormone recognized for increasing blood pressure, where allicin instead encourages your blood vessels to relax and dilate, thus lowering blood pressure.

Has Potent anti-inflammatory effects

  • Research is showing that raw garlic contains naturally occurring substances that have strong anti inflammatory effects on our body which can be useful for anyone who has sore or inflamed joints or muscles, because using garlic oil on those body areas has shown to subdue the pain or joint discomfort.

Is Able To Aid Digestive Problems

  • With its potent anti inflammatory effects, garlic is able to ease minor digestive issues we may have by removing any bad or harmful bacteria from our intestinal tract and promoting regular bowel movements.

Improves Overall Heart Health

  • Several studies have confirmed the finding that eating garlic supplements daily, can within a couple of months reduce LDL cholesterol (the bad kind) by at least 10% among people with elevated LDL cholesterol.

  • On the other hand, garlic was found to have no effect on blood triglycerides or HDL cholesterol (the good kind), so more research is needed before making any claims about garlic and its long term effects on heart health.

  • Furthermore, the allicin compound found in garlic prevents LDL cholesterol from being oxidized in the blood, which not only reduces cholesterol levels but also reduces the probability of blood clots occurring. Combined with the research that garlic can lower blood pressure, it can be safe to assume that garlic has a positive effect on our heart and cardiovascular health.

Keeps Your Brain And Cognition Healthy

  • In THIS blog post I have discussed the role and behavior of antioxidants in our body and how they are able to counteract oxidative stress, which is otherwise among other things, also linked to a decline in cognition and brain health.

  • Since garlic is full of antioxidants, it is able to support your bodies natural mechanism against oxidative stress and in this way reduces your chances of developing mentally inhibiting conditions such as Alzheimers or other types of dementias.

Promotes Good Bone Health

  • A couple of studies looked at the effects of garlic and bone health among menopausal women, and identified that with garlics ability to lower oxidative stress, eating garlic in its raw or supplement form can also decrease chances of osteoporosis.

  • Additionally, regularly consuming garlic also prevents or reduces the onset of osteoarthritis due to the compound diallyl disulphide which has a positive effect on maintaining healthy bone density.

Can Detoxify You From Heavy Metals

  • The compound allicin in garlic has been shown to be able to reduce levels of heavy metals in the blood and different organs, such as lead. This is especially useful for people who work in heavy metal industries or jobs which require the use of heavy metals like lead or mercury.

  • Furthermore, the garlic did not only decrease the levels of lead in the blood but also various other signs related to blood toxicity such as headaches and high blood pressure.

May Work Against Cancers

  • Together with garlic antibacterial properties and its high antioxidant profile, in regular consumption over a long period, garlic is able to protect the body against several cancers such as that of the lung, prostate, bladder, stomach, liver and colon, as well as preventing peptic ulcers which occur when the acid in your stomach starts eating away at some parts of the stomach lining.

Promotes Moderate Weight Loss

  • Some studies have found that eating raw garlic reduces the expression of certain genes that promote the formation of adipose fat cells which store fat in our body. Furthermore, garlic also increases our bodies thermogenesis which is the process of releasing heat from adipose tissue that leads to the burning or more fat.

Helps Against Acne And Healthy Skin Appearance

  • Garlic has also been identified to be beneficial for acne prone skin, where gently rubbing raw garlic over pimples can help with clearing them away, however if you have sensitive skin, consult with a medical expert or dermatologist about this.

PRECAUTIONS

Garlic is generally not problematic for people, except that it often causes bad breath and some people may be allergic to it. Furthermore if you have some kind of blood disorder where your blood has issues with clotting normally, be careful with using garlic, especially if you use blood thinning medications since garlic has an effect on your blood clotting ability.

WAYS TO ENJOY MORE GARLIC

If you would like to increase your garlic intake, here are some ideas for how to do so:

  • Sauté it together with other aromatic such as onions, leeks or ginger for making a great starting base for soups, pastas, risottos, meat dishes or stews.

  • Crush raw garlic and add it into salad dressings.

  • You can always just eat it raw as it is, by cutting the clove into more manageable pieces (not the most delicious way but definitely ensures that all of the active compound stay in tact).

  • Putting it on toast or bread alongside a spread.

  • Mixing it into dips and spreads.

  • Put peeled cloves of garlic in the oven with some olive oil until fully cooked and softened, and add that into mashed potatoes, soups, sauces, or dips.

🧠  KEY IDEAS

In todays blog post we are discussing the topic of garlic, specifically what in garlic makes it so beneficial for us and why is garlic so beneficial to eat in the first place.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Your Guide For Vitamins And Minerals

Everyone of us needs to eat or intake vitamins and minerals for our bodies to function at their optimal best, but with so much information out there about which of these nutrients do you need, in what quantities and where we can naturally get them, it can become overwhelming for us to make the right decision.

Because of this, I wanted to make a condensed guide about the essential vitamins and minerals which we have to provide our bodies with, how much we need per day and what are the best sources for them, so that you can optimize your health and wellbeing.

I hope you find this useful as well as enjoyable.

WHAT ARE THEY?

Vitamins

Vitamins are organic substances which are needed in small quantities for our bodies to function their best and have to be in-taken through food or supplements since our bodies can not make them. There are 13 essential vitamins we have to intake and they are divided into two main types: Water and fat soluble as will be discussed below.

Minerals

Minerals on the other hand are inorganic elements that are naturally present in soil and water which are then absorbed by plants and later eaten by animals and then also in-taken by us. There are some minerals such as calcium, potassium and sodium which we need in considerable amounts and other minerals like copper or iodine which we require in tiny amounts also recognized as trace minerals.

TYPES OF VITAMINS AND MINERALS

When we are talking about vitamins and minerals, these are nutrients which are labelled as micronutrients since we need them only in very small amounts in comparison to macronutrients such as carbohydrates, protein and fats which we need in much bigger quantities. Even though we need these micronutrients in very small doses, some in quantities of only a couple of micrograms, they still have a profound effect on our health if we miss out on them.

Before I get into explain the key micronutrients we need to function best, I just wanted to briefly define a couple of key terms that are related here:

  • Water soluble vitamins: These are the vitamins which when eaten, are dissolved within the water based portions of your body since they can dissolve in this medium, and for this reason must also be replenished more frequently through food or supplements since they can easily be lost through urine or other excrements. Water soluble vitamins include all of the B vitamins and vitamin C.

  • Fat soluble vitamins. These vitamins have to be ingested together with a source of fat in order for our bodies to be able to absorb and store them in our body. These vitamins can be stored in our body for longer periods of time, meaning that it is not necessary for us to intake them everyday, as otherwise their quantities can become too high. The fat soluble vitamins include Vitamins A, D, E and K.

  • Trace minerals/ elements: Our body needs only very very small amounts of certain substances such as some metals like copper, iron, zinc or selenium to name a few, in order to function these best. Some of these metals are known to be nutritionally essential while for others, their importance is not as confirmed.

  • Multivitamins: These are nowadays very popular and can commonly be found in pharmacies or drugstores, where they combine several different vitamins, sometimes also some minerals, into a single pill meant to be eaten daily. While this in theory may sound great and a practical way to cover all the nutritional needs of your body in one go, research is finding that supplementing with a multivitamin often does not work, where one of the reasons is that the different nutrients that are in there,/ compete with each other for absorption, which prevents all of the nutrients from being properly absorbed. If supplementation is required, it is best to take individual supplements for individual vitamins and minerals to best ensure your needs are being met.

KEY VITAMINS



Vitamin A

  • Functions: Helps with maintaining good eyesight in low light because vitamin A is also known as retinol which produces the pigments in the retina of our eyes. It contributes to healthy teeth and bones as well as skin renewal. Helps our bodies immune system and acts as a defense against illness and infection by being part of out mucous membranes in our nose and other soft lining parts.

  • Food sources: Leafy green vegetables (Broccoli, spinach, kale, collard greens), yellow vegetables (Sweet potatoes, carrots, squashes), tomatoes, red bell peppers, eggs, beef liver, Mango, cantaloupe

  • Daily intake for adult women: 700 mcg (micrograms)

  • Daily intake for adult men: 900 mcg (micrograms)



Vitamin E

  • Functions: Has potent antioxidant properties which prevents oxidative stress and cell damage. Furthermore, it boosts our immune function to protect against viruses and bacteria and prevents unwanted blood clots within our blood vessels, thus also contributing to good heart health.

  • Food sources: Plant oils (Sunflower, soybean, wheat germ), sunflower seeds, almonds, peanuts, spinach, pumpkin, avocados

  • Daily intake for adult women: 15 mg

  • Daily intake for adult men: 15 mg



Vitamin D

  • Functions: This fat soluble vitamins helps the body to absorb and retain phosphorus and calcium from our diet which are crucial elements of strong bones. This is why we often hear that vitamin D helps with maintaining good bone health. In laboratory studies, vitamin D has been shown to reduce cancer cell growth and reduce inflammation in the body. Currently researchers are finding out even more beneficial functions that vitamin D could carry out within our body.

  • Food sources: Fatty fish oils (cod liver oil), salmon, swordfish, tuna fish, dairy, sardines, beef liver, egg yolk

  • Daily intake for adult women: 15 mcg

  • Daily intake for adult men: 15 mcg

  • 20 mcg for men and women that are older than 70 years



Vitamin K

  • Functions: Vitamin K is a critical component of healthy blood clotting when we get a cut for example, and also ensured the building of storage bones. Additionally, a protein in our blood called Prothrombin is critically dependent on vitamin K to carry out proper blood clotting.

  • Food sources: Green leafy vegetables (collard, turnip greens, kale, spinach, broccoli, brusel sprouts), soybean oil, fermented soybeans, small amounts in meat, cheese and eggs

  • Daily intake for adult women: 90 mcg

  • Daily intake for adult men: 120 mcg



Vitamin C

  • Functions: It plays a key role in maintaining healthy immune function and promoting proper wound healing. Additionally, it has potent antioxidant properties which can neutralize harmful fee radicals and prevent oxidative damage. Vitamin C is also responsible for synthesizing collagen which is a fibrous protein that provides structural supports to the space surrounding various connective tissues in our body. Lastly, it has also been found that vitamin C can synthesize several different hormones and chemical messengers within our brain and nerves.

  • Food sources: Citruses (oranges, kiwis, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussel sprouts, cabbage)

  • Daily intake for adult women: 75 mg

  • Daily intake for adult b: 90 mg



Thiamin (Vitamin B1)

  • Functions: Thiamin has a role in the growth and functions of different body cells and ensures proper breakdown of nutrients for energy release. A deficiency in thiamine manifests itself in the form of cognitive or mental decline while also contributing to Alzheimers disease and the death of nerve cells along with memory loss. Furthermore, if we lack in thiamine we are at a higher risk for congestive heart failure where our body is unable to normally pump blood to other parts of the body.

  • Food sources: Fortified breakfast cereals, pork, Fish, beans, lentils, green peas, sunflower seeds, yoghurt

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.2 mg



Riboflavin (Vitamin B2)

  • Functions: It is known that riboflavin works in unison together with other vitamins where it is needed for proper growth of our cells and the body as well as helping with red blood cell production. It is needed for proper energy production within the body as well as breaking down fats, steroids and releasing energy from proteins.

  • Food sources: Dairy milk, yoghurt, cheese, eggs, beef liver, chicken breast, salmon, lean beef and pork, almonds, spinach.

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.3 mg



Niacin (Vitamin B3)

  • Functions: Niacin is a critical component for being able to derive energy from food, acting as a coenzyme together with more that 400 different enzymes to drive different biochemical reactions. Other than that, it is also responsible for creating cholesterol and fats, along with being able to create and repair cellular DNA.

  • Food sources: Red meat, poultry, fish, whole grain rice, nuts, seeds, legumes, bananas

  • Daily intake for adult women: 14 mg

  • Daily intake for adult men: 16 mg



Pantothenic acid (Vitamin B5)

  • Functions: Vitamins B5 is responsible for breaking down carbohydrates and fat for energy sources by making a substance called coenzyme A which plays a crucial role in driving metabolic reactions for energy production. Furthermore, it is needed for proper making of healthy red blood cells and sex and stress related hormones that are important for our body.

  • Food sources: Organ meats like liver and kidney, beef, chicken breast, mushrooms, avocados nuts, seeds, dairy milk, yogurt, eggs

  • Daily intake for adult women: 5 mg

  • Daily intake for adult men: 5 mg



Pyridoxine (Vitamin B6)

  • Functions: Vitamin B6 plays a key role in maintaining good immune health by ensuring proper production of antibodies to fight off viruses and infections. Furthermore, it helps with the production of hemoglobin protein that is found within our red blood cells and allows them to transport oxygen around our body. Additionally, pyridoxine helps with regulating blood sugar levels and assists with the breakdown of proteins.

  • Food sources: Beef liver, tuna fish, salmon, chickpeas, poultry, dark leafy greens

  • Daily intake for adult women: 1.2 mg

  • Daily intake for adult men: 1.3 mg



Biotin (Vitamin B7)

  • Functions: Similarly to other B vitamins, vitamin B7 also has a role in our bodies metabolizing fats, carbohydrates and proteins and the production of energy. Furthermore, it contributes to the health of our skin, nails and a functional immune system.

  • Food sources: Beef liver, eggs, salmon, avocados, pork, sweet potato, nuts, seeds

  • Daily intake for adult women: 30 mcg

  • Daily intake for adult men: 30 mcg



Folate (Vitamin B9)

  • Functions: Folate is crucial to be consumed by pregnant women because it is essential for periods of fast growth within fetal development as well as assisting with the production of healthy red blood cells. Additionally, folate helps with manufacturing DNA and RNA and is also known for breaking down a specific amino acid (homocysteine) which can otherwise be harmful to us in higher quantities.

  • Food sources: Dark leafy greens, beans, peanuts, sunflower seeds, whole grains, liver

  • Daily intake for adult women: 400 mcg

  • Daily intake for adult men: 400 mcg

  • Pregnant women should increase their daily amount to 600 mcg



Cobalamin (Vitamin B12)

  • Functions: Cobalamin is a crucial element in the production of red blood cells and synthesis of DNA, along side ensuring proper development of the brain and nerve cells in children and adults. Vegans and vegetarians should be especially cautious with Vitamin B12, as it is only found within animal products or foods fortified with B12.

  • Food sources: Fish, shellfish, liver, red meat, eggs, poultry, dairy products, fortified cereals, fortified plant milks

  • Daily intake for adult women: 2.4 mcg

  • Daily intake for adult men: 2.4 mcg



Choline

  • Functions: Even though strictly speaking, choline isn't a true vitamin because it doesn't function as a coenzyme, it has vitamin like properties causing some people to group it as a vitamin. Either way, choline is an essential nutrient needed for the production of acetylcholine which is one of our bodies main neurotransmitters in helping our muscles to contract, initiating pain responses and ensuring that our memory and cognitive abilities work well.

  • Food sources: Beer, beef liver, egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, legumes, milk, yogurt

  • Daily intake for adult women: 425 mg

  • Daily intake for adult men: 550 mg



KEY MINERALS



Calcium

  • Functions: Apart from being involved in ensuring healthy teeth and bones, calcium additionally helps with proper blood clotting and ensuring that our muscles contract properly. Apart from that, it is also important to intake adequate calcium for keeping a regular healthy heart rhythm and nerve function.

  • Food sources: Dairy (milk, yogurt, cheese etc.), fortified plant milks, winter squash, edamame, canned sardines, almonds

  • Daily intake for adult women: 1000 mg

  • Daily intake for adult men: 1000 mg

  • *older people above the age of 70, should increase heir calcium intake up to 1200 mg



Chromium

  • Functions: Chromium works closely with the hormone insulin to regulate our blood sugar levels and also regulates the breakdown and absorption of carbohydrate, proteins and fats. Even though chromium is considered a trace element, it is additionally good to know that Vitamin B3 (niacin) and vitamin C, enhance the absorption of chromium,

  • Food sources: Whole grains, bran cereals, broccoli, green beans, potatoes, apples, bananas, beef, poultry, egg yolks, grape juice

  • Daily intake for adult women: 25 mcg

  • Daily intake for adult men: 35 mcg



Chloride

  • Functions: Because chloride is the ion form of chlorine, it carries with it an electric charge, meaning that in our body it acts as an electrolyte just like potassium and sodium. Like all other electrolytes, chloride is useful in regulating the amount of fluid within our body as well as the transfer of nutrients in and out of our cells. Other than that, it maintains proper pH levels of our blood, helps with the production of stomach acid (hydrochloric acid) which is needed for digestion while stimulating the action of our muscle and nerve cells.

  • Food sources: Table salt, sea salt, seaweed, shrimp, seafood

  • Daily intake for adult women: 2.2 g

  • Daily intake for adult men: 2.2 g



Copper

  • Functions: Cooper has a variety of different unctions in our body such as assisting in various enzyme based reactions for energy production, playing a part in the absorption and breakdown of iron, synthesizing red blood cells and a variety of different connective tissues and brain neurotransmitters. Additionally, copper also has a role in ensuing heathy brain development and proper immune function.

  • Food sources: Beef liver, oysters, crab meat, salmon, dark chocolate, cashews, sunflower and sesame seeds, chickpeas, whole wheat pasta

  • Daily intake for adult women: 900 mcg

  • Daily intake for adult men: 900 mcg



Iodine

  • Functions: Even though we need iodine in very small amounts, it plays an essential role in the health and working of our thyroid gland, where it it needed for our thyroid gland to make the hormones thyroxine and triiodothyronine, both of which are involved in various different processes in the body such as making certain proteins and enzymes and regulating our bodies metabolism. People who lack iodine will likely experience issues with these thyroid related hormones and will either have a under active or over active thyroid gland that will lead to medical issues such as hypothyroidism or hyperthyroidism

  • Food sources: Seaweed, fish, shellfish, iodized salts, dairy, eggs, beef liver, chicken

  • Daily intake for adult women: 150 mcg

  • Daily intake for adult men: 150 mcg



Fluoride

  • Functions: Fluoride is often added into toothpastes and other dental products because it has the ability to prevent and reverse dental caries and plaque build up while ensuring strong and healthy teeth and bones.

  • Food sources: Brewed coffee or black tea, fluoridated water, oatmeal, shrimps, raisins, fluoridated toothpaste

  • Daily intake for adult women: 3mg

  • Daily intake for adult men: 4mg



Iron

  • Functions: Iron is naturally found within the protein pigment hemoglobin in our red blood cells which is designed to bind and carry oxygen around our body to respiring cells and tissues. Because of this, if our diet lacks iron, the ability of our blood to carry oxygen greatly declines, meaning that our cells produce less energy and as a result we have less energy and feel fatigued. Additionally, iron is also a part of another protein called myoglobin that is found in your muscle tissue and has the role of delivering oxygen directly to respiring muscle tissue. Lastly, iron is also fundamentally important for healthy brain development and growth among children and plays a role in the production of different hormones.

  • Food sources of heme iron (animal based, better absorbed): Oysters, mussels, clams, beef or chicken liver, organ meats, beef, canned sardines, poultry

  • Food sources of non heme iron (plant based, absorbed less well): Fortified cereals, beans, dark chocolate, lentils, spinach

  • Daily intake for adult women: 18 mg

  • Daily intake for adult men: 8 mg



Magnesium

  • Functions: Firstly, magnesium helps with the functioning of more that 300 other enzymes in our body which carry out a large diversity of important biochemical reactions, such as synthesizing proteins, producing energy, building strong bones, regulating blood sugar and blood pressure as well as ensuring proper muscle and nerves function. Magnesium also has the ability to act as an electrical conductor and in this way eases muscle contraction and makes the heart beat more steadily.

  • Food sources: Dark leafy green vegetables, almonds, peanuts, cashews, pumpkin seeds, beans, soybeans, soy milk, white potatoes with the skin, brown rice, salmon, beef, fortified cereals, bananas

  • Daily intake for adult women: 310 - 320 mg

  • Daily intake for adult men: 400 - 420 mg



Manganese

  • Functions: In our body, manganese acts as a coenzyme which is involved in enzyme based reactions such as breaking down of carbohydrates, proteins and cholesterol. It also helps other enzymes with building strong bones and maintaining healthy reproductive and immune systems. Additionally, manganese works together with Vitamin K to help with wound healing and blood clotting.

  • Food sources: Shellfish, nuts, brown rice, oatmeal, legumes, lack tea, black pepper, spinach, pineapple

  • Daily intake for adult women: 1.8 mg

  • Daily intake for adult men: 2.3 mg



Molybdenum

  • Functions: Together with other enzymes, molybdenum is able to break down compounds known as purines which can become harmful in elevated levels, as well as protein, alcohol, drugs and other toxins that we ingest.

  • Food sources: Black eyed peas, lima beans, peanuts, beef liver, dairy, potatoes with skin, fortified whole grain cereals, whole wheat bread, bananas

  • Daily intake for adult women: 45 mcg

  • Daily intake for adult men: 45 mcg



Nickel

  • Functions: Nickels importance in the human body is not as researched as other minerals, but it is believed to be a part of certain enzyme reactions and may also help with the absorption of iron. The absorption of nickel by our body is also improved or decreased by different substances such milk, tea, coffee or orange juice, however the overall absorption of nickel in our body is considered to be quite low.

  • Food sources: Legumes, nuts, seeds, oats, soybeans

  • Daily intake for adult women: More research is needed

  • Daily intake for adult men: More research is needed



Phosphorus

  • Functions: Phosphorus is recognized as being a key component of our bones, teeth as well as cell membranes. Furthermore it helps in the activation of certain enzymes and keeps the pH of our blood in a healthy range. Phosphorus is also one of the main building blocks of our genetic make up because it makes up DNA, RNA as well as our bodies main energy source ATP, meaning that is crucially important for our wellbeing.

  • Food sources: Dairy, salmon, beef, poultry, pork, legumes, nuts, seeds, whole wheat bread, asparagus, tomatoes, cauliflower

  • Daily intake for adult women: 700 mg

  • Daily intake for adult men: 700 mg



Potassium

  • Functions: As an electrolyte, potassiums main role is to maintain normal levels of fluid inside of our cells as well as assisting in muscle contraction and supporting healthy blood pressure. Because it is an electrolyte, it is a mineral which is needed by almost all tissues in the body and has a variety of cell and nerve functions.

  • Food sources: Raisins, dried apricots, beans, lentils, potatoes, butternut squash, spinach, broccoli, avocado, bananas, cantaloupe

  • Daily intake for adult women: 2600 mg

  • Daily intake for adult men: 3400 mg



Selenium

  • Functions: The trace mineral selenium is also recognized for being a part of different proteins and enzymes, termed selenoproteins. These selenoproteins help with making new DNA and protecting our cells against cell damage and general infections in the body. Furthermore, selenoproteins are also involved in maintaining a healthy metabolic rate of important hormones for our thyroid gland.

  • Food sources: Brazil nuts, shellfish, beef, turkey, chicken, fortified cereals, whole wheat bread, beans, lentils

  • Daily intake for adult women: 55 mcg

  • Daily intake for adult men: 55 mcg



Sodium

  • Functions: Even though we only need a small amount of sodium in our diet, sodium is important for conducting nerve impulses, ensuring that out muscles contract and relax properly as well as maintaining osmotic balance of our cells (balancing the levels of minerals and water in our cells and tissues). However, too much sodium is also not good as it can lead to high blood pressure, heart disease and eventually also stroke.

  • Food sources: Table salt, processed and ready made food (chips, crackers, popcorn, pretzels, cured meats etc.)

  • Daily intake for adult women: 500 mg

  • Daily intake for adult men: 500 mg



Zinc

  • Functions: Zinc is needed by close to 100 different enzymes for them to properly carry out their chemical reactions and functions. Other than that, zinc is needed for the synthesis of DNA, supporting the growth of cells, manufacturing proteins as well as wound healing and helping our immune system function at its best. Furthermore, zinc is of great importance during cell division and growth such as such childhood, adolescence and pregnancy and has also been found to have a role in our sense of smell and taste.

  • Food sources: Shellfish, beef, poultry, pork, legumes, nuts, seeds, whole grains

  • Daily intake for adult women: 8 mg

  • Daily intake for adult men: 8 mg

🧠 KEY IDEAS


In this blog post we are discussing the topic of vitamins and minerals; Everything from what they are and their types all the way to their individual functions, recommended doses and best food sources, all to ensure our bodies function at their best.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

The Hype Around Spirulina Explained

In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.

I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.

Enjoy and as always, thank you for reading each week 😊

WHAT IS SPIRULINA?

In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.

It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.

Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.

More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.

NUTRIENT PROFILE

Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:

  • 20 calories

  • 4g of protein

  • < 2g of carbohydrates

  • 1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)

Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body

  • Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)

  • Minerals: Copper, iron, magnesium, potassium and manganese

Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.

WHAT IS IT GOOD FOR?

High Antioxidant Profile

  • As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.

  • If you are interested, I have previously written about antioxidants and how they work here

Supports Good Eye And Oral Health

  • Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts

  • Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.

Can Improve Heart Health

  • In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.

Has A Positive Effect On Your Immune System

  • Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.

  • If you would like to know more about how to boost your immune system, I have written about this topic here

Protects LDL Cholesterol From Oxidation

  • In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.

  • Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.

Could Help With Reducing Blood Pressure

  • A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.

  • It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.

Could Aid In Reducing Anemia

  • Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.

  • In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.

Could Improve Muscle Strength And Endurance

  • When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.

  • Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.

Lowering blood sugar levels

  • Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).

Could Improve General Mental Wellbeing

  • Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.

POTENTIAL RISKS OF USING SPIRULINA

Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:

  • During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.

  • Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.

  • People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.

  • People with certain autoimmune disorders may also have negative reactions to consuming spirulina.

  • Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.

Some people experience some of the common side effects when consuming spirulina regularly:

  • Allergies

  • Headaches

  • Sweating

  • Muscle pain

  • Issues with sleeping

HOW TO USE IT

Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:

  • Adding it into smoothies (check the serving size on the back of the packaging)

  • Sprinkling it on top of soups

  • Mixing it in with oatmeal and adding sweeter toppings to balance the flavors

  • Mixing it into baked goods

  • Some people prefer to just drink it straight by mixing it with water

As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.

🧠 KEY IDEAS

In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Is Apple Cider Vinegar Actually Good For You?

You may have heard people saying that drinking apple cider regularly in small amounts is healthy, especially being promoted in the form of apple cider shots. Health enthusiasts claim that drinking apple cider especially when fasting helps with weight management and preventing insulin resistance while other critics claim that drinking it directly is too acidic and can even be harmful to us.

Because of this, I wanted to take a look at what the science has to say on this front and see wether drinking apple cider vinegar is actually beneficial and healthy for us.

I hope you enjoy and learn something new today.

My intention today: Taking a look at the benefits or drawbacks from drinking apple cider vinegar.

WHAT IS IT MADE OF?

The main active ingredient or compound found within apple cider vinegar is acetic acid which is responsible for the acidic nature of the vinegar as well as its strong sour taste and smell. Some researchers also claim that acetic acid is where the vinegar gets its acclaimed health benefits.

Unfiltered and usually organic types of apple cider vinegar also contains a substance known as “mother” which gives the vinegar a naturally murky and cloudy appearance as well as potentially boosting the vinegars health claims.

Other than that, apple cider vinegar is made through fermentation whereby strands of yeast breakdown and digest the sugar naturally found in apple juice which turns it into alcohol within a couple of weeks. Afterwards, other bacteria break down the alcohol into acetic acid which then gives the vinegar the distinctive taste and smell.

BENEFITS OF APPPLE CIDER VINEGAR


Can Help With Regulating Blood Sugar

  • Some research has emerged to show that moderate consumption of apple cider vinegar can help with treating type 2 diabetes, although the vinegar itself is by no means a replacement for proper diabetes treatments of medications.

  • Even though apple cider vinegar may not help with getting completely rid of type 2 diabetes, it has been shown to be able to lower and maintain suitably low post meal blood glucose which can overall slow down premature aging and prevent different chronic diseases.

  • Type 2 diabetes is still best managed with appropriate lifestyle choices such as a balanced diet high in fibre and moderate exercise, as well as being paired with proper sleep and the appropriate mix of medication.

  • Although the evidence for apple cider vinegar being able to lower post meal blood sugar levels is decent, there needs to be more larger scale studies done as well as more human focused studies.

May Aid With Weight Loss

  • Some studies have shown that the participants who have consumer apple cider vinegar alongside a meal containing solid foods, had experienced a suppression in their appetite around 2 hours after eating. This lead the participants to stay fuller for longer and also avoid taking in excess calories later on through snacking.

  • Other than suppressing appetite, apple cider vinegar may also promote weight loss through the before mentioned lowering of blood glucose and reduction of insulin levels as well as being naturally low in calories.

  • Although it is important to point out that weight loss is not achieved by subtracting or adding a single ingredient into your diet but it is a culmination of suitable nutritional and lifestyle choices along side a calorie deficit which then add up over time to surpress appetite.

Has Antimicrobial Properties

  • Different types of vinegars have for millennia been used types disinfectants for killing strains of bacteria and pathogens which not only make vinegars useful as cleaning agents but also as food preservatives.

  • Although apple cider vinegar is considered to be a weak type of vinegar, it has been shown to inhibit the growth of bacteria such as E. coli which helps to preserve food and keep it edible for longer

  • A different study looked into the ability of apple cider vinegar to kill Salmonella bacteria and it has been fund that when the vinegar is paired with lemon juice, the effect is strongest.

Promotes Healthy Skin

  • Apple cider vinegar is generally recommended for people who naturally have oily or more acne prone skin where it can be used to balance the skins natural pH levels through using it as a toner, a spot treatment or even a ingredient within your facial cleaner

  • Our skin tends to be naturally more acidic, but for people with eczema, the skin may be slightly more alkaline or less acidic where applying a little bit of (diluted) apple cider vinegar may help with balancing the skins pH which works to improve the skins appearance and skin barrier.

  • Evidence on this is mixed where some studies reported that apple cider vinegar was too harsh on the skin and had irritated it, so if you do notice irritations in your skin when using the vinegar on your skin, stop immediately.


Can Improve Heart Health

  • Heart disease is one of the most common health concerning conditions in the world today where it is often brought about by low levels of exercise, poor diet, genetic causes as well as a too high level of cholesterol within the body which over time can block arteries.

  • Apple cider vinegar has in this way been shown to potentially be able to improve the functioning of our heart by being able to raise the levels of HDL (the good type of cholesterol) while lowering LDL cholesterol and triglycerides.

  • Overall, drinking moderate amounts of apple cider vinegar has been shown to reduce overall cholesterol levels however more human based studies need to be performed to declare any real relationship here.

PRECAUTIONS

Although apple cider vinegar is considered to be generally safe to drink in small amounts, there are a couple of precautions or possible downsides you may want to consider before drinking it:

  • Drinking non diluted apple cider may over time start to erode the enamel on your teeth so always make sure to dilute the vinegar before drinking it and also drink water after it.

  • Some people experience that acidic foods such as vinegar may further worsen acid reflux

  • If you already have chronic kidney disease, drinking extra vinegar may not do you good since your kidneys may not be able to process all of that extra acid

  • Over time, if you drink undiluted apple cider vinegar, the tissue in your oesophagus or drinking/ eating canal may become damaged and cause discomfort when eating foods

ADVICE FOR USE

Below you can find a summary of how to best consume or use apple cider vinegar:

  • Always dilute it with water

  • Use it as an ingredient in cooking to liven up the taste of foods such as salads or sauces or use it to preserve foods for longer

  • Consult with a healthcare professional on how much is suitable for you to use

  • Before applying it topically onto skin, again consult with a healthcare professional to not cause any unwanted irritation or harm

🧠 KEY IDEAS

In this blog post we have taken a look at the different health benefits that consuming or using apple cider vinegar may bring about as well as exploring some useful precautions relating to it and general advice for using it.

✏️ REFERENCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Importance Of Dietary Fibre

I think all of us have at some point in our lives heard that we should eat our fruits and vegetables, not just for their vitamins and other benefits but also due to their fibre rich content.

Nowadays you can find a lot of statistical information about how many of us are not getting enough fibre each day through our diet partially because a lot of the food you can buy today in a grocery store is heavily processed during which a lot of the beneficial fibre is stripped away.

Here I wanted tot take a look at what fibre actually is at the end of the day, what are the benefits of a fibre rich diet and what are some of the best fibre rich foods you can incorporate into your diet to start noticing some of the mentioned benefits.

I hope you learn something new from this one :)

WHAT IS FIBRE?


Nutritionists classify fibre as a type of carbohydrate which in reality, our bodies can not fully digest and process. Because of this, fibers most commonly pass through our digestive tract undigested and while doing so, also nourishing the bacteria that are found there, specifically in the colon. Fibers are naturally occurring within foods of a plant origin such as fruits, vegetables, legumes, cereals, grains, nuts and seeds and are not found/ found in limited amounts in animal foods.

Fibre is also classified into 2 different classes:

  • Soluble fibre: This is a type of fibre which can dissolve in water and by doing so, can form a gel like substance in our gut which helps with lowering of cholesterol and blood glucose levels after a meal. Furthermore, this type of fibre originates from the insides of plant materials such as pectin, which allows for the gel like consistency.

    • Best sources: Oats, chia seeds, beans, lentils, apples and blueberries

  • Insoluble fibre: Unlike soluble fibre, insoluble fibre comes from the outer fibrous parts of plants which provide structure to the plant however for us, are completely indigestible and instead function to move food through our digestive system by promoting regular bowel movements and also prevention constipation. Insoluble fibers make up the majority of our stool and pass through our digestive tract largely untouched.

    • Best sources: Whole grains (quinoa, brown rice, wheat, rice bran) legumes, almonds, walnuts, fruits with edible skins (apples, pears etc.)

BENEFITS OF A DIET RICH IN FIBRE


The scientific community is well aware of some of the more basic benefits of consuming adequate fibre such as that of improved digestion and reduced constipation, however newer research is coming out which is establishing a preventative link between fibre and many other benefits:

  • Feeds good bacteria in our gut: The bacteria found within our gut like to feed on a specific and group of plant fibers called prebiotics which are a class of complex carbohydrates such as fibre and are also not broken down during digestion. Instead prebiotics are deigned to feed the good bacteria in our gut by being fermented. I have previously written all about the wonders of our gut flora here.

  • Bacterial nourishment produces beneficial compounds: As the bacteria in your colon nourish and feed the fibre we eat, they can produce a variety of different by-products such as short chain fatty acids which have been correlated with improved immune function and lowering of inflammation.

  • Keeps your gut lining healthy: Fibre is essential for the lining of your gut because it provides a source of energy and nourishment for the bacteria living in your gut, which prevents this bacteria from feeding on the actual lining of your gut. Furthermore, it also prevents the occurrence of hemorrhoids. A healthy lining is not just important to allow digested food to pass through normally but also regulates which nutrients and substances enter your circulatory system and what is kept out.

  • Crating a diverse bacterial community: What you eat is one of the most influential factors for the bacterial diversity and make up of your gut which can either work towards introducing more new beneficial bacterial species or fostering more harmful ones or simply just not having enough of a diveristy of bacteria (especially true when you eat the same types of foods on repeat). The greater the variety of beneficial bacteria in your gut, the greater the variety of functions and benefits they can produce.

  • Ensures normal bowel movements: Dietary fibre greatly contributes to the size and weight of your stool also by softening it, and thus making it easier to pass through, effectively also reducing constipation.

  • Protects against heart disease: Some studies have indicated that soluble fibers specifically such as those found in oats, flax seeds and beans have the ability to lower LDL cholesterol as well as high blood pressure and inflammation all of which work together to improve our cardiovascular health.

  • Improved weight management: Fibre has the added benefits that fibrous foods are much more filling while being lower in calories meaning that we are less likely to over eat and also, fibre keeps us feeling fuller for longer, all of which can be advantageous benefits for people looking to loose or maintain weight.

  • Reducing chances of developing certain cancers: Some research is pointing in the direction that eating enough fibre can help with preventing colon cancer which could be partially attributed to the fact that certain fibre types (pectin) have antioxidant properties. If you are interested about antixodiants and what they are, feel free to read about them here

  • Preventing unwanted blood sugar spikes: Soluble fibre has been shown to greatly slow down the absorption of sugar into our blood stream which helps with ensuring a gradual release of sugar into our blood stream from the food we eat and digest and in this way preventing large spikes in our blood sugar. Highly processed and sweet foods which lack fibre result in sugars entering our blood stream much faster than if fibre was present which is why they can result in energy crashes after consuming them, since the sugars are not released gradually. Maintaining healthy levels of blood glucose is especially useful for people who have diabetes, while at the same time, adequate fibre intake also reduces your chances of developing diabetes.

FOODS WITH MOST FIBRE


If you know or think that you are not getting enough fibre each day, below are some of the highest fibre food options you can choose to increase your fibre intake:

  • Legumes: Lentils, peas, chickpeas, beans, edamame,

  • Members of the brassica genus: Broccoli, cauliflower, kale, brussel sprouts

  • Berries: Blueberries, raspberries, blackberries, strawberries

  • Avocados

  • Whole grains: Whole wheat bread, pasta, brown rice, oats, quinoa, pop corn

  • Apples and pears

  • Artichokes

  • Celery

  • Dried fruit: Figs, prunes, dates

  • Nuts and seeds: Sunflower seeds, almonds, chia seeds, pistachios

  • Dark chocolate


A NOTE ABOUT PROCESSED FOODS

  • When it comes to ultra processed starch based foods such as , white rice, crackers, chips, white bread etc. the process of producing these foods removes the outer bran layer of the grain which is where all the fibre is stored and the result is a sweeter grain since below the bran layer is where the starch is found. This is why we should always aim to get some whole foods into our diet every day since they provide us with ample fibre and vitamins and minerals that come from natural sources instead of being artificially added to foods


DAILY INTAKE RECOMMENDATIONS

  • In general, men require a higher fibre intake than women, where for men it is recommend around 30-35 grams per day while for women it is around 25 grams of fibre per day.

  • Do keep in mind that older people and young children require less fibre, where the highest fibre intake is some-were in the age category of 20-50 years.

  • Women who are breastfeeding also require more fibre than usual.

🧠 KEY WORDS

  • Fibre: A type of complex carbohydrate found within plants which our body can not fully digest however it greatly impacts the wellbeing of our gut microbiome.

  • Soluble fibre: A type of fibre which is able to dissolve in water and form a gel like substance in our gut. Soluble fibre has been shown to reduce blood sugar spikes as well as cholesterol levels.

  • Insoluble fibre: A type of fibre found on the outer parts of fibrous plants which we can not digest however it helps with moving food along our digestive tract.


🔑 KEY IDEAS

  • Today we discussed what fibre is and the different types of fibre you can find within foods. Afterwards we took a look at why a healthy fibre intake is good for us and also what are the richest plant sources of fibre that we can eat.

✏️ SOURCES

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Antioxidants - What Are They & How Do They Work?

Antioxidants have for quite a long time been used as a major buzzword in various different industries, ranging from food and drinks corporations to beauty and cosmetics brands, mostly used as a marketing strategy for the purpose of getting to buy people more of certain products.

Nowadays we hear all sorts of acclaimed benefits of these molecules such as having powerful anti aging properties, supporting immune defense as well as helping the prevention of various chronic diseases all of which we will take a look at later, but I think it is worthwhile to first start with the basics: Understanding what antioxidants are and what is their role in our body and vitality.

Once we establish that, we can then start considering what good antioxidants do for us and what are some naturally rich antioxidant food sources that can bring us the acclaimed health impacts. This is what we will be exploring today.

My Writing Intention: To explain the idea and workings behind antioxidants in an interesting and understandable way and present the ways in which you can add more of these health boosting compounds into your life.

WHAT ARE ANTIOXIDANTS & HOW DO THEY WORK?

You may have heard of the term “antioxidants” before, but what does that actually mean?

In a simplified sense, an antioxidant is either a natural or man made substance which functions to prevent or delay some sort of cell damage. In other words, antioxidants are specialized “species” or types of molecules which maintain the health of our cells, by fighting against, or more properly said, “neutralizing” free radicals.

Free radicals in our body, are a different kind of natural compounds which in a simplified chemistry sense, are compounds which have an incomplete outer most electrons shell, which makes these compounds naturally very reactive and unstable. Because of this high reactivity and instability, in order to stabilize themselves, these free radicals essentially “steal” or obtain an electron or two from other near-by cells (Such as skin cells, muscle cells, blood cells etc) which in turn damages the vitality and DNA structure of those cells.

In this way, it is essential to maintain a proper balance of antioxidants and free radicals in the body, as an excessive proportion of free radicals, creates a condition known as “oxidative stress” in the body which is a state of chemical imbalance in or body, which results from a too high proportion of reactive oxygen species (free radicals) and a lack of antioxidants to defend against those radicals.

Additionally, long term oxidative stress has been shown to be able to manifest itself in many negative ways in the body such as increasing your risk of diabetes, heart disease, speed of premature aging and promote the growth of various types of cancers.

This is why it is important to maintain an optimal and health balance of diet sources antioxidants in order to counteract the negative effects of free radicals.

It is important to know and realize that free radicals are species which are continuously being formed in our body through a multitude of common activities and processes such as digestion and exercise. However we actually benefit from having a stable and not too large level of free radicals in our body; For example you immune system defense cells rely on free radicals to fight infections.

Additionally, many different voluntary lifestyle choices also increase the amount of free radicals in our body such as:

  • Smoking of cigarettes

  • Heavy alcohol intake

  • Excessive sun light exposure

  • Air pollution and toxin exposure

  • High intake of polyunsaturated fatty acids

  • Having high blood sugar levels

  • Intense and prolonged exercise

  • Types of infections such as bacterial, fungal or viral

While a regulated level of free radials in our body is not an issue and is normal occurrence, the issue becomes when we part take in many of the above mentioned activities which drastically increase free radical production. When those activities are coupled with a diet poor in antioxidants that is when our body enters oxidative stress which later on increases our chances of developing various other chronic conditions such as diabetes, cancer and cardiovascular disease along with premature aging.

BENEFITS OF A DIET HIGH IN ANTIOXIDANTS

When it comes to supplementing antioxidants, the effects and associated health benefits are much smaller and often even negligible, which is why nutritionists and dietitians always recommend to obtain all of these food molecules through actual food first.

One of the reason why antioxidants are much less powerful in a supplement form is because these chemicals tend to work best when combined with other nutrients, plant chemicals and also other antioxidants.

Most studies have indicated that focussing on intaking specific antioxidants in order to boost health has actually very minimal evidence of working or producing any positive health effect. As a result, researchers in this fields tend to focus on promoting a diet that is high in general whole foods, including fruits and vegetables of vibrant colors, which will ensure that you are getting the most important macro nutrients while also not missing out on vital micronutrients along with antioxidants. The key is to focus on a whole rounded whole foods diet instead of exclusively designing your diet around antioxidant rich foods.

That said, some studies have proposed that antioxidant consumption can benefit us in the following ways, although the results of other studies were conflicting or unclear here:

  • Prevention Of Chronic Diseases:

    • This is due to the ability of antioxidant species to reduce the level of oxidative stress in our body which works to protect against diseases such as cancers, diabetes and cardiovascular conditions. This is also occurs, because antioxidants prevent inflammation levels from becoming too high in our body which in itself can be a leading cause for various chronic ailments.

  • Supporting Of Vision and Eye Health:

    • Many antioxidants such as those from beta carotene (found in yellow / orange produce) has been know to have protective properties for your health, specifically when it comes to age related macular degeneration and cataracts.

  • Mental Health Improvements:

    • Higher levels of oxidative stress in the body are often related to depression and anxiety which worsen the mental wellbeing of the individual and although making a shift in diet will not resolve this issues on its own, a colorful diet can help with stabilizing and improving the mood of these individuals.

  • Boosting Brain Function and Abilities:

    • Since the brain is an organ which is metabolically very active, it is very prone to be attacked by free radicals. Because of this, consumption of a diet high in fruits and vegetables has been shown to protect the brain from various forms of mental decline such as memory loss, Alzheimers disease and other brain related conditions that worsen cognitive functioning.

  • Helping To Maintain A Healthy Gut Microbiome:

    • Some research has shown that antioxidants have the ability to reduce the level of oxidative stress in our body by regulating the composition of beneficial bacteria in our gut, which can promote the growth of more beneficial bacterial strains in our gut. This can improve our digestion, mood as well as immunity as research is finding out more and more links between the health of our gut and our general wellbeing.

    • Click here to learn more about the power of a healthy gut micro biome

  • Supporting A Healthy Aging Process:

    • Although nothing so far has been found to genuinely be able to stop or reverse the effects of aging, antioxidants as discussed above, have been shown to prevent the mental decline of individuals (memory loss and Alzheimers disease), especially when it comes to elderly people, which can improve their quality of life in their older years and make it a more smoother aging process.

  • Known To Be Beneficial For The Skin:

    • When it comes to our skin, antioxidants can reduce levels of inflammation within our body which can prevent against redness, puffiness and premature aging of the skin. Furthermore, antioxidants have the ability to further protect our skin cells from harmful sun rays, although wearing sunscreen is still recommended.

    • Vitamin C, which is a common type of antioxidant, has been shown to be beneficial for the skin because it can help with managing skin de-colouration and boosting collagen production within our skin cells which works towards younger looking skin. This is why so many skin related products nowadays contain vitamin C.

ANTIOXIDANT RICH FOODS

Although our body does produce some its own antioxidant such as glutathione, the majority of antioxidants are derived from plant sources. This is because plants too need antioxidants to protect the well being of their cells since plants are exposed to a lot of ultraviolet sunlight radiation, which without antioxidants, would over time cause irreversible damage to the plant.

Some of the most important antioxidants which we have to obtain from our diet include:

  • Vitamin C (Essential for our health)

  • Vitamin E (Essential for our health)

  • Carotenoids

  • Selenium mineral

  • Zinc mineral

  • Various smaller plant compounds: Flavonoids, tannins and phenolic compounds

Some of the most rich food sources of antioxidants include:

  • Various berries: Blueberries, strawberries, cranberries, blackberries (Find our more about berries here)

  • Black coffee (Learn more about coffee here)

  • Green tea (Learn more about green tea here)

  • Pecan nuts and walnuts (Learn more about nuts here)

  • Orange colored vegetables (Sweet potatoes, carrots, squashes and pumpkin)

  • Dark leafy greens (Spinach, kale, Swiss chard etc)

  • Dark chocolate/ cacao

  • Artichokes

  • Red cabbage

  • Beetroot

  • Beans

You will also likely notice that the foods with the highest antioxidant content are also the ones which are brightest in color variety: Think about blue blueberries, vibrant greens of spinach, bright colored sweet potatoes and the purple hue of red cabbage. This is because antioxidants a lot of the times also act as pigment in plants. For example, Carotenoids are considered to be an antioxidant but is also what gives orange vegetables such as sweet potatoes and carrots their vibrant color and health benefits. This why it is advised to eat a varied and colorful diet

I hope that you were able to learn some new information about todays topic of antioxidants and that you found it interesting. I also learnt many new things while writing this post. As always, if you have any specific topic requests or ideas, please let me know.

Enjoy your day 💛

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Matcha - A Health Boosting Powerhouse

This week we will be diving into the topic of matcha - a special type of green tea - which has been steadily rising in popularity in modern cafes and culinary uses even thought its origins date back several thousand years.

We will be taking a look into what makes matcha so special and highly valued compared to other green teas, what types of matcha exist nowadays, which properties and common compounds can you expect to find in matcha and of course the health impacts that matcha can deliver to us through its consumption.

I hope you enjoy this one, and if you are a strong green tea drinker like me, you might want to also checkout a previous blog post that I wrote about general green teas and their benefits, you can find it here.

Grab a cup of your favorite tea, and enjoy.

A SHORT BACKGROUND ON MATCHA




What is matcha?

  • Matcha is essentially a type of green tea, more specifically from the Camellia sinensis plant. The key difference between matcha and other types of green tea is the way the plant is grown (which I discuss below) and the fact that the matcha leaves are ground up and then consumed whole as a drink, instead of just seeping the leaves in hot water.




A brief history

  • Matcha is said to actually have originated in China but then around the year 1190, a monk introduced the tea plant to Japan where the plant started thriving, which now make China and Japan the top two producers of matcha green tea.

  • It is said that Japanese matcha is considered to be of higher quality due to its production processes and quality checking, although China also has ample tea production. So if you are interested in trying a higher quality of matcha, I would stick to Japanese varieties which also have a richer nutrient profile.




What matcha matcha special and how is it grown?

  • The key difference in the way that matcha is produced is that about 20-30 days before the leaves are harvested, the farmers cover the leaves to avoid direct sunlight. The reason for this is that it stimulates the tea leaves to produce more chlorophyll (in order to maximize photosynthesize due to poor sunlight), while also enriching the leaves in amino acids such as L-Theanine and unique plant compounds known as catechins.

  • The L-Theanine amino acid gives high quality matcha is sweeter taste and catechins are responsible for matcha’s slight bitter and earthy flavor.

  • After the leaves are harvested, the stems and veins are removed after which they are ground up into a powder which is then sold.

  • This grounding of tea leaves and consuming them as whole is why matcha is considered to be so beneficial because you are consuming whole leaves which due to the growing process, are high in powerful plant chemicals and nutrients that boost health.




Grade qualities of matcha

Matcha comes in many different grades or classes, which are classified based on their quality and thus also their prices. bellow you can find some information on the different types, and which ones are most suitable for a specific type of matcha use.

  • Ceremonial grade types:

    • In general, ceremonial grade matcha’s are considered to be of highest quality and are thus only meant for drinking purposes. This grade quality was traditionally used during Japanese tea ceremonies but of course you can drink it on normal occasions too.

    • It is considered ceremonial because it is made from the youngest tea laves which is why this type of matcha also has the brightest green color, the finest texture and naturally sweeter taste. Due tot he purity of this tea, it is usually drank plain (with no milk or sweetener) and due to its higher quality, these grades are most expensive.

    • Below are the most common types of ceremonial grade matcha’s:

      • Premium Ceremonial: Made of the youngest and most tender green matcha leaves

      • Ceremonial: Leaves are harvested in early spring and ground fresh.

      • Ceremonial Blend: This is a combination of ceremonial grade matcha and the highest culinary (premium) matcha.

  • Culinary grade types:

    • Culinary grade matcha is still good quality matcha but due to the slight difference in the way it is produced and its less pure taste, it is more intended for baking and cooking purposes, as well as sweeter beverages.

    • This grade of matcha tastes more bitter and stronger which is why it is intended to be mixed with other ingredients to improve the overall taste.

    • Below are the most common types of culinary grade matcha:

      • Premium: Premium grade is considered as an everyday use matcha that pairs well with blended drinks.

      • Café: This type has a slightly more robust flavor which makes it useful for cooking and baking.

      • Ingredient: The ingredient grade type is mixed with older tea leaves which give a stronger flavor and a thicker constancy making it more useful for being used in recipes with diary products.

      • Classic: This is perhaps the most commonly available of all the grades as it is most versatile and can be used in food and beverage recipes.

How to prepare matcha

  • Matcha as a drink is quite simple to prepare where in a cup you place about a teaspoon or 2g of matcha powder over which you pour a slight bit of warm water. At this point you want mix the powder well into the hot water to make sure that all of the powder dissolves within the small amount of water and no clumps of powder remain. After mixing you then add the rest of the hot water (not fully boiling) and add milk or sweetener if desired.

WHAT DOES MATCHA CONTAIN?



L-Theanine:

  • This is an amino acid which is found almost exclusively within the matcha plant and in considerably quantitates too. The shading of the tea plants which I have mentioned before, allows the leaves to make more of this amino acid which gives high quality matcha its distinct subtly sweet taste.

  • Additionally, studies done with the amino acid have shown that it can stimulate the production of alpha waves in the brain which are otherwise commonly achieved through mindfulness practices such as meditation. Alpha waves are responsible for a calm and relaxed mental state while still being appropriately aware of your surroundings.



Matcha caffeine

  • Matcha actually contains a lot of caffeine as well, up to 19-40 mg of caffeine per gram of matcha where coffee for reference contains 10-12 mg of caffeine per gram. The stimulative effects of drinking matcha are usually noticed within 30 minutes of drinking and can last up to 6 hours, so it is not advised to drink matcha in later afternoons or before going to sleep.

  • Because of this, many people actually replace their morning coffee with matcha as they find that it brings them a steadier stream of energy instead of the typically unwanted caffeine effects of coffee such as crashes and shaking of the hands. L-Theanine is able to act well with the stimulative effects of the caffeine, ensuring a steadier release of caffeine on the body.



Anti-oxidants

  • One of the main reasons why matcha is promoted as such a health boosting drink in the first place is because of its high antioxidant content, which is due to the high concentration of plant compounds such as polyphenols and catechins.



Chlorophyll:

  • Another key feature of matcha which gives its distinct bright green color is the natural pigment chlorophyll, which is produced in higher qualities thanks to the shade growing time. Chlorophyll has been shown to be a very powerful detoxifier of our blood and supports healthy blood alkalinity levels.



Adaptogenic's:

  • Adaptogenic's are substances that are substances which have been shown to have a positive impact on the way our body reacts and deals with stress. Green tea in general has been shown to be a powerful adaptogen, by supporting our adrenal glands and lowering cortisol (main stress hormone) levels.



Cholesterol Lowering agents:

  • Additionally, green teas such as matcha have been shown to have a positive effect on decreasing levels of LDL cholesterol (the unwanted type of cholesterol), while having no major effect on HDL cholesterol levels.



Blood Sugar Stabilizers:

  • Green tea also contains certain sugars which can stabilize our blood sugar levels and work to prevent insulin spikes.



Anti-microbials:

  • Among the many properties of green tea, an additional property is its antibiotic and anti viral effects which makes it useful for the treatment of illnesses such as the flu, common cold and food poisoning.

WHAT IS MATCHA GOOD FOR?


Contributes To A Healthier Liver

  • The livers main role in our body is the filtration and “cleaning” of our blood by flushing out toxins and metabolizing any drugs we intake.

  • A study from 2009 had found that matcha may help with protecting the health of our liver by preventing damage to the kidneys and liver after diabetic rats (the test subjects) were administered matcha for 16 weeks.

  • Within human subjects, a different study gave green tea extract for 90 days to 80 patients with nonalcoholic fatty liver disease. The results of this study was that the green tea extract was able to reduce liver enzyme levels, where elevated levels of these enzymes are an indication of some form of liver damage.


Improves Skin health

  • Green tea consumption has for a long time been known to both benefit the internal state of our body as well as the external in terms of skin. Green tea and related extracts can be beneficial for the skin when applied topically (on to skin) by promoting skin regeneration, wound healing and even treatment of skin conditions such as psoriasis and rosacea among others.

  • These health effects may be due to matcha’s impressive antioxidant content which neutralizes harmful free radicals within our body and in this way prevents cellular damage and premature skin aging.


Enhancing Brain Function

  • Several different studies have indicated a link between regular matcha consumption and enhanced brain function and processing.

  • A study which gave participants either matcha tea, a matcha tea bar or remained as the placebo group shower that the participants which consumed matcha in either from improved with their attention, reaction time and memory when compared with the placebo group.

  • A different smaller study had shown that among older people, consumption of 2 grams of green tea powder per day for 2 months had improved brain function too.

  • We also have to acknowledge the fact that matcha powder contains more caffeine than coffee, where a multitude of studies have demonstrated that a moderate consumption of caffeine leads to improvements in brain function, improved reaction times, longer attention spans and enhanced memory abilities.


May Contain Properties Against Cancer

  • Some studies have shown that green tea consumption can genuinely reduce the growth of cancer cells where one study had shown that consuming green tea extract has the ability of decreasing tumor size and slowing down the growth of breast cancer cells. Although this study found these results based on rats, there could also be positive health impacts within humans too.

  • Matcha is known to hold high concentrations of a catechin compound known as epigallocatechin-3-gallate (EGCG) which has been shown to have powerful anticancer properties such as being able to kill of cancer cells within the prostate region in males as well as within skin, lung and liver regions.


Boosting Heart Health

  • Green teas such as matcha have been shown to steadily decreases levels of triglycerides and LDL cholesterol (the type of cholesterol we want to minimize). Additionally, due to green teas high antioxidant profile, it can prevent the oxidation of LDL cholesterol which may additionally protect against heart disease.

  • Additionally, the previously mentioned EGCG compound that is found in matcha has also been shown to have a positive impact on ur heart health, where it can produce many therapeutic health effects such as being anti atherosclerotic, anti cardiac hypertrophic, anti diabetic and anti inflammatory.

  • Overall, when green tea is drank next to a balanced and varied diet, it may play a role in keeping your cardiovascular system healthy and strong.

Overall I hope that with this blog post you were able to learn some new information about matcha as a health powerhouse and that it encourages you to try implementing more green tea into your diet, in a form which you enjoy.

If you find that matcha is too out of your budget, simply drinking regular green teas will also with boosting wellbeing, but perhaps not to the same extent as matcha, as with matcha you re literally consuming the ground up tea leaves.

Thank you for reading <3

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Spicy Ginger Goodness: Why Ginger is Amazing For You

Ginger seems to be the perfect spice for colder months, since it has a spicy kick to it and can be a great addition to any teas or recipes to boost the flavor. Because ginger is often promoted as a superfood, as in “ginger shots”, ginger teas and all other things ginger, I wanted to look into why ginger has such a highly acclaimed health status in the first place. What makes it beneficial or us and how we can include more of it in our diets overall?

The ginger root from which ginger is sourced from, has for a long time been used as a natural form of medicine across many cultures and populations. It was especially prominent in Asian cultures where it was used for treating stomach issues, nausea and diarrhea among other health issues.

If you are not a fan of ginger, I can understand since it does not have a sweet taste, but I believe that if it is paired with the right other ingredients within drinks or meals, I think it can be a great additional to taste and even the nutritional profile of our food.

Happy reading ahead 😊

WHAT CAN YOU FIND IN GINGER?

Ginger is low in calories and general macronutrients but does contain modest amounts of other micronutrients such as:

  • Vitamins: B3, B6, B9, C

  • Minerals: Iron, Potassium, Magnesium, Phosphorus, Zinc

But more importantly ginger contains many bioactive natural oil compounds among which the main one is Gingerol which is responsible for giving ginger its distinct smell and strong flavor. Gingerol among with other potent phytochemicals, is also responsible for giving ginger its acclaimed health benefits which you can read more about below.

MAIN HEALTH PROPERTIES OF GINGER

  • Anti inflammatory and antioxidant properties:

    • These two properties are mainly due to the high gingerol concentration found in fresh ginger, which is also the leading reason for the many health benefits that ginger offers such as preventing chronic disease and promoting healthy cell aging.

  • Antibacterial and antiseptic properties:

    • Some studies have shown that fresh ginger has potent antibacterial properties, especially against E. coli bacteria. For this reason, ginger is recognized as an agent which prevents the growth of harmful organisms (an antiseptic) and is also able to be used against various bacterial and viral infections.

8 PROFOUND HEALTH IMPACTS OF GINGER


Effectively Treats Nausea

  • There are many studies which are showing a strong link between ginger consumption and its effect in relieving nausea in people who are undergoing certain types of surgeries or the nausea experienced by pregnant women (morning sickness).

  • About 1 to 1.5 grams of ginger is considered to be an adequate amount to help with nausea, but more testing is needed to confirm the causation exactly.


May Help With Loosing Weight

  • Based on animal and human studies, consuming ginger may have a positive effect on weight management, where for example a study from 2019 showed that ginger supplementation greatly reduced waist to hip ratio and reduced body weight in people who were overweight or obese.

  • Furthermore, a 2016 study discovered that ginger could lower blood insulin levels, where consistently elevated insulin is associated with a increased chance of weight gain.


Improves Blood Sugar Regulation

  • A 2015 study suggested that ginger may actually be very effective as a anti diabetic, where throughout the study, 41 participants who has type II diabetes, consumed 2 grams of ginger powder per day and experienced a 12% decrease in their fasting blood sugar.

  • Additionally, the study showed that ginger has the power to also reduce levels of certain hemoglobin markers in our blood which indicate long term blood sugar levels.

  • Although some studies currently contradict each other in their findings on gingers ability to help regulate blood sugar levels, there certainly is potential in this field.


Helps With Chronic Indigestion

  • Chronic digestive issues are categorized by a usual discomfort in the upper section of the stomach, where this usually occurs due to the delayed emptying out our stomach. Interestingly thought, in studies ginger has been shown to speed up the emptying of the stomach.

  • In one study in particular people who had functional dyspepsia ‘indigestion with no known cause), either received capsules with ginger or a placebo, where 1 hour later they were all given soup to eat.

  • The study showed that those participants who ate ginger, took 12.3 minutes for their stomach to empty while the placebo group took around 16 minutes, meaning that ginger actually did help with stomach emptying.


Helps With Easing Menstrual Pain

  • To continue on the topic of ginger and pain management, some studies have shown that ginger also help with pain relief from mensuration, where in fact sometimes the pain relief is so effective that it is comparable to medications (Non steroidal Anti inflammatory drugs) used to help relive menstrual pain.

  • Although these studies are promising, a larger number of participants is needed to make any concrete conclusions.


Enhances Your Immunity

  • Thanks to gingerol and its potent antiseptic and anti inflammatory properties, ginger is very effective at boosting our immune system in ways such as easing symptoms of cold, treating sore throats, inflammation within the lungs and any general aches and pains felt from colds. In this way, regular ginger consumption especially when paired with honey (Find out more about honey here), can work to enhance the functioning of your immune system and keep levels of inflammation within your body steady.

  • Because of gingers antiviral and antibacterial properties, it too can safe guard the body from infections and unwanted bacterial outbursts.

  • If you are additionally interested in how to strengthen your immunity within these last few colder months, I encourage you to read about it here


Could Have Anti Cancer Effects

  • There is some evidence that exists to show that ginger may potentially have anti cancer properties.

  • These properties are largely attributed to a natural compound found in ginger - (6)gingerol. A 28 day study was done in individuals with colorectal cancer where each participant consumed 2 grams of ginger per day which overall reduced pro inflammatory signaling molecules within the colon, that are in part responsible for encouraging growth of cancer cells.

  • Although some studies obtained different results, there certainly is a possibility that ginger in its natural form has a positive impact on stopping the growth of cancer cells.


Protects Against Cognitive Decline

  • Alzheimers disease and other related cognitive decline conditions, tend to occur most likely due to oxidative stress and chronic inflammation which over time accelerate aging. This occurs especially quickly if we live a sedentary lifestyle, eat foods low in nutrients and generally exercise our brain little.

  • But certain bioactive compounds in ginger have shown to be able to inhibit or prevent inflammatory responses which can occur in the brain, which overtime could help protect against conditions of cognitive decline.

  • Some studies even indicated that fresh ginger consumption may in general enhance brain function, in terms of improving overall reaction time and working memory.

INCLUDING MORE GINGER INTO YOUR DIET

Personally I like to include ginger into my diet a couple of times per day, and some of my favorite ways include:

  • Making ginger tea with fresh ginger, lemon juice and honey for sweetness

  • Sautéing ginger together with garlic and onions at the start of dishes or stir-fries

  • Blending it into soups such as vegetable soups, pumpkin soup and soups with coconut milk

Some other ideas for how you could use ginger:

  • Blend it into smoothies

  • Grate it inside of sauces or spreads

  • Pair it with other spices and oils to make a marinade for meat, fish or vegetables

  • Making sweet and spicy salad dressings

  • Snacking on candied ginger

  • Incorporating fresh ginger into deserts or baked goods

  • Eating pickled ginger which often accompanies sushi and other asian dishes

I hope that with this blog post I have inspired you to try and include more ginger into your weekly diet or that I have at least convinced you to give ginger another go, because within the right recipe or use, you might just fall in love with it.

Additionally, I hope you were able to learn some new information on this medicinal root and how it can boost your own health and well being.

Thank you so much for taking your time to read this.

As always, if you have any specific requests for topics or ideas, please let me know 😊

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Kefir - Why Is It Good For You?

Although kefir has been around for centuries and has been a staple part of the Eastern European culture and diet, it has in the past couple of years highly grown in popularity in other countries around the world, largely due to its impressive probiotic content and other health benefits it offers.

I wanted to explore this because I myself enjoy kefir quite frequently so I wanted to share with you some useful information on why this drink is actually really good for you. 🥛

I hope you enjoy this one and learn something new 😊

HOW IS KEFIR MADE?

In order to make kefir, you need what are called “kefir grains” which have the appearance of cauliflower florets and are essentially a source of bacterial and fungal species which enable fermentation to happen with the milk sugars.

Kefir is made from milk, usually cows, where kefir grains are added to this milk and then left for hours to ferment. During fermentation, kefir will develop a stronger more acidic flavor than milk and will also considerably thicken, but not as much as yogurt. The strength of the kefir taste depends on how long you let the fermentation take place.

Once you are happy with the taste and consistency, you can strain out the kefir grains (which can be reused) and strong your kefir in the fridge for consumption.

This process is industrialized nowadays to make it fast and affordable however you can also make your own kefir at home with just a couple of ingredients and steps.

NUTRITIONAL PROFILE

In terms of the nutrients found in kefir, 1 cup of kefir with no added sugars contains about:

  • 110 calories

  • 10 g protein

  • 2 g fat

  • 12 g carbohydrates

  • A variety of other minerals like calcium, phosphorus and magnesium

  • A variety of vitamins like B12 and B2

Additionally, kefir has been shown to potentially help those who suffer from lactose intolerance which happens when your body can not properly digest the dairy sugar lactose due to lacking the appropriate enzyme, beta galactosidase which functions to break down lactose.

However, kefir can help because this enzyme is naturally present within kefir grains, meaning that during the fermentation process of making kefir, the lactose concentration in kefir falls by about 30%, making kefir a safer dairy alternative for people with lactose intolerance.

10 POWERFUL HEALTH BENEFITS OF KEFIR


A Powerful Probiotic

  • Kefir is fore-mostly known for its potent probiotic profile, which when ingested can positively impact our health in many ways.

  • Kefir is actually a more concentrated probiotic source than yogurt, where it contains up to 61 strains of bacteria and yeasts

  • Eating probiotic foods is recommended because introducing a greater variety of bacteria into our gut helps restore the preexisting balance of bacteria there while also enriching its diversity.

  • By enriching our gut microbiome, kefir has been shown to aid in improving digestion, helping with Irritable Bowel Syndrome (IBS), preventing diarrhea and helping with weight management. Recent studies are even establishing a link between a more diverse gut microbiome and better mental health. If you are interested more in the workings of the human gut microbiome, I have a post on it here


Anti inflammatory Effects

  • Some inflation is actually not a bad thing but merely a sign that your immune system is appropriately responding to an illness or injury, which will help you fight off disease or help with healing.

  • But the issue because when this inflation becomes chronic, which can over time accumulate into health issues such as arthritis, heart disease, stroke and type 2 debates.

  • Some studies have demonstrated that kefir can reduce the activity of certain proteins which become activated during an immune response and cause inflammation. Albeit these studies have so far been done on animal studies, there is a strong potential in kefir being able to contribute towards reducing inflammation.


May Improve Heart Health

  • There is also research which has shown that regular drinking of kefir can over time lower cholesterol and other fatty deposits in our blood, which if built up too much, can result in arterial blockages.

  • In addition to this, kefir is rich in probiotics which also boost and enhance our fat metabolism, by helping to form bile acids which are responsible fro breaking down fat deposits.

  • There are also some studies which claim that kefir can benefit those suffering from hypertension or high blood pressure. It is proposed that kefir can help lower high blood pressure by reducing the formation of the hormone aldosterone which plays a role in the maintenance of a healthy blood pressure.


Benefits The Liver

  • Regularly drinking kefir has been associated with having a healthier liver and reducing your chances of developing fatty liver syndrome, which happens when a layer of fat starts accumulating around your liver.

  • Furthermore, kefir has been shown to actually lower the concentration of cholesterol and triglycerides in our liver by improving fat metabolism in our body, which overall prevents the excessive deposition of fat around our body and internal organs.


Antibacterial Properties

  • Certain probiotics such as kefir are believed to have potent antibacterial effects, helping to protect against infections and preventing the growth of harmful bacteria. In this way, the strength of kefir as an antibiotic can be compared to that of common antibiotics such as ampicillin.

  • Compounds such as bacteriocins found within kefir have also stop the growth of harmful bacteria and they do this by attacking the cell walls of these bacteria which kills them.


Improves Functioning Of Kidneys

  • There is some evidence suggesting that the bacteria within kefir can reduce and degrade the amount of uric acid and creatine circulating around our body, which can make the filtration of blood an easier process for our kidneys and prevent us from over working them.


Increases Bone Strength

  • It may not come as a surprise but kefir’s rich calcium profile also greatly helps towards preventing osteoporosis which is categorized by a deterioration of bone tissue and can seriously increase your risk for bone fractures.

  • Additionally, full fat kefir also contains vitamin K2 which along with calcium plays a vital role in calcium metabolism and helping to build strong bone tissue.

  • Lastly, some studies have demonstrated a link between drinking kefir and a increased calcium absorption in bone cells which over time leads to higher bone density and overall healthier bones


May Protect Against Cancer

  • Cancer is one of the leading causes of death within the world and it occurs when a group of cells within your body starts to uncontrollably divide to form a tumor.

  • As was demonstrated in test tube studies, the probiotics in fermented dairy products such as kefir reduce the growth of tumors by activating and supporting our immune system.

  • A study found that subjects who consumed kefir extract had experienced a reduction in human breast cancer cells by 56%, while those who consumed yogurt, only saw a reduction fo 14%.

  • Even though more human based studies are needed, the proteins and polysaccharides found in kefir have been shown to directly act on cancer cells, by disrupting their cell cycle and thus the uncontrollable division of cells. Through this mechanism, these compounds are able to active apoptosis, causing cell death within cancer cells.


Could Help With Allergy and Asthma Symptoms

  • Studies done on animals have shown that the consumption of kefir has somewhat effectively suppress the inflammatory response related to asthma and various allergies. Allergic reactions come about as inflammatory responses in our body against certain foods or substances, where our immune system essentially over reacts. Although proper human studies are needed to confirm this link, good evidence already lies in the strong anti-inflammatory properties that are found in kefir.


Aids In Blood Sugar Regulation

  • Regular consumption of kefir has also been tied to improving your bodies blood sugar control as well as reducing insulin resistance. Additionally, this effect has also been shown among people who already have debates, so it could potentially also help with reducing its severity.

  • However more research is currently still needed to make more concrete claims between kefir and blood sugar management

I hope that with this blog post I was able to provide you with some new information on the topic of kefir, and that I have persuaded you to try this fermented beverage for yourself and see how you feel after it.

Kefir is easily added into your already existing diet and can add as a great boost of nutrients, probiotics and promising health benefits.

Thanks so much for reading 💗

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

The Benefits and Buzz Around Bee Pollen

I have recently discovered Bee pollen which can be purchased and eaten as a food supplement. Although I knew of bee pollen before, I never considered that you could add it into your diet to due to its rich nutritional profile and acclaimed health benefits.

Since I have already done a blog post on honey, I wanted to take a look into bee pollen and see what it has to offer for our health. I hope that just like me, you are able to learn many new things on todays new and exciting topic of bee pollen. 🐝

Wishing you happy reading ahead!

ABOUT BEE POLLEN


Bee pollen is a mix of saliva, nectar and plant pollen which happens to collect on the hind legs of workers bees. Th bees then bring back this pollen on their legs into the hive, which is then packed into honeycomb cells, after which it undergoes a fermentation process.

The way in which the pollen is collected for human use is by bee keepers placing a thin mesh at the entrance of the hive which captures a small amount of the pollen that the bees bring in.

The nutritional profile of bee pollen varies as pollen can be collected from a variety of different plants, but overall, bee pollen contains about 20% protein, about 10% of which is essential amino acids. Other than protein, bee pollen also contains complex carbohydrates, small amounts of lipids, simple sugars, vitamins and various other phytochemicals.

A single table spoon serving of bee pollen contains approximately:

  • 40 calories

  • 7g carbohydrates

  • 4g sugars

  • 1g fibre

  • 2g protein

  • Almost no fat

WHAT IS BEE POLLEN GOOD FOR?


Protects Against Chronic Diseases

  • Bee pollen is extremely rich in a variety of antioxidants which come from its impressive phytochemical profile. Antioxidants are useful for combating and neutralizing free radicals which otherwise damage our cells and tissues. Through neutralizing free radicals, antioxidants from bee pollen have shown to help prevent type II diabetes, which today is one of the leading chronic conditions globally.

  • The strength of the effect that bee pollen has on combating chronic diseases is based on which plants the pollen comes from, with certain pollen types being more effective than others.


Keeps a Healthy Cardiovascular System

  • Additionally, there is evidence to suggest that bee pollen is able to lower blood lipid levels and LDL cholesterol, which in the long run can protect against heart disease.

  • Studies have shown that people who suffer from nearsightedness caused by clogged arteries, have experienced an increase in their field of vision after having taken bee pollen supplements which helped unclog their arteries.

  • The way in which this works is proposed that bee pollen contains certain compounds which prevent the lipids in your blood from oxidizing together, effectively meaning that it prevents the formation of clots that otherwise can clog up blood vessels and cause poor blood flow to certain parts of our body.


Boosting Liver Function

  • Bee pollen has also been shown to promote liver healing and positively impacting the functioning of our liver, which has the main purpose of detoxifying and filtering all the blood flowing in our body. Some studies have even indicated that bee pollen may be powerful enough to help safeguard against damage resulting from toxic substances and drug over doses.


Powerful Anti-inflammatory Properties

  • Honey products such as bee pollen have in general been known to have strong anti-inflammatory properties, which can be medically used to reduce inflammation and swelling in the body. Bee pollen, thanks to its rich antioxidant profile, is so effective at this, that its strength is comparable to actual anti-inflammatory drugs.

  • Additionally, Just like honey, bee pollen too can be used to aid with wound healing, especially wounds resulting from burns


Boosts Your Immunity

  • One of the main reasons as to why I started eating bee pollen is because I have heard that it can greatly improve our immunity and reduce the severity of any allergies we experience. Scientists have discovered that bee pollen does this by reducing the activation of mast cells in our body which are specialized cells which enable our body to trigger an allergic reaction - Effectively meaning that our body is less prone to overreacting to allergies.

  • Additionally, bee pollen has strong anti microbial properties, meaning that it is great for killing harmful bacteria and other undesirable micro organisms.


Could Have Anticancer Properties

  • Some studies have indicated that bee pollen may contain certain compounds which help to fight the growth of cancer cells and prevent the spread of tumors, by stimulating apoptosis (programed cell death) in certain cells of prostate, colon and leukemic cancers


Improved Absorption of Nutrients

  • This is a rather unique benefit, but experiments done on rats have shown that rats who were supplemented with bee pollen absorbed around 65% more iron than those without bee pollen. This increase in iron absorption is attributed to the impressive amino acid composition of bee pollen. Within other experiments, bee pollen also improved the absorption of calcium and phosphorus from the diet of rats.

  • Additionally, other studies have indicated that supplementing with bee pollen can improve muscle growth, promote overall longevity and speed up metabolism, however the majority of this evidence is currently coming from animal studies.

HOW TO CONSUME IT?

Bee pollen can be consumed in a variety of ways and foods, including as a topping onto dishes (breads, yogurts, deserts, salads, soups etc.) or it can even be blended into smoothies or even just eaten by itself.

It is recommended that adults eat about 30g (a heaping tablespoon) of bee pollen per day while for children, that dose should be halved to 15g per day.

If you do find that you are experiencing any adverse effects or allergic reactions from consuming bee pollen, do stop and avoid using it in the future, but for people who have no pollen based allergies, consuming bee pollen is considered safe and a healthy boost to a varied and balanced diet.

I hope that you were able to learn something new about todays topic because I certainly did.

If you haven't tried bee pollen yet and as long as you are not allergic to it, give it a try and see wether you enjoy using and consuming it.

Thanks for taking your time to read this.

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Alcohol & Your Health - Whats The Link?

With us approaching more winter months and more celebratory holidays such as Christmas and New Years, most of us will likely experience an increase in our consumption of alcoholic drinks. For this reason, I wanted to write a post on the topic of drinking and what kinds of effects alcohol has on our body and general health, especially because alcohol is rather seen as more of a social norm during holiday events or social gatherings.

I hope you enjoy this thorough piece on alcohol and its effects, I put quite a lot of effort into this one.

ABOUT ALCOHOL


  • Alcohol is widely recognized as being a psychoactive drug that has been used in many cultures for centuries. Alcohol predominantly has a depressant effect on our body, meaning that it slows down our pulse, breathing rate, thoughts as well as actions.

  • Nowadays there is a variety of alcoholic beverages made, with different combinations of flavors and additives, which alter the alcohol percentage of a drink.

  • When we talk about alcohol, we are mainly referring to beverages counting a mix of ethanol (C₂H₆O) and water, where ethanol is the basic form of alcohol present. In most cases, ethanol is first derived from the fermentation of sugars found within a variety of fruits and vegetables (such as grapes and potatoes) and later distilled to produce a more pure alcoholic product.


METABOLIZING ALCOHOL

  • It is said that our bodies are able to metabolize alcohol at a rate of about one drink per hour or around 0.015 g / 100mL / hour.

  • Once alcohol enters our system, it is quickly absorbed by our stomach (especially if we have not eaten in a while) and small intestines, after which it enters our blood stream and travels to our liver for filtration.

  • Once in the liver, our liver releases many enzymes which break down the alcohol, however the issue is that our liver is only able to process so much alcohol at once, meaning that even after some time, a lot of alcohol still circulates around our blood. Therefore, it may take up to several hours (depending on how much we drink), for our body to process all all alcohol in our blood.

  • There are also several factors which determine how effective your body is at processing alcohol in your blood stream:

    • Gender: Females tend to eliminate alcohol faster than males

    • Age: Teens, young adults, and older adults processes alcohol at a slower rate

    • Food: Metabolism rate increases with ingested food

    • Time of day: Alcohol metabolizes faster at the end of the day

    • Exercise: Alcohol is eliminated slightly faster during exercise than when stationary

    • Alcoholism: Heavy drinking increases the rate, but advanced liver disease decreases it

HOW DOES ALCOHOL IMPACT OUR BODY?



SHORT TERM EFFECTS

Drinking alcoholic beverages can have the following short term effects on our body and mind:

  • Feeing more relaxed and drowsy

  • Changes in our mood and emotional stability

  • More impulsive behavior

  • A sense of euphoria

  • Lowered inhibitions and self awareness

  • Changes in the perceptions of your surroundings (hearing, vision)

  • Decline in general coordination

  • Difficulty making decisions and concentrating

  • Slowed or slurred speech

  • Potential vomiting or nausea if we consume too much

  • Potential head aches



LONG TERM EFFECTS

Consistent Mood Changes

  • Alcohol encourages our body and brain to frequently change moods and the emotions we feel, which can result in unnecessary anxiety and general irritability.



Issues With Sleeping & Insomnia

  • If we drink often, we may find that initially alcohol makes it easier for us to fall asleep however the alcohol in our system actually disrupts our sleep cycle during the night which impacts the quality of our sleep. This can cause us to feel sluggish and additionally tired the next day, alongside a possible hangover.



Weaker Immune System

  • Alcohol severely negatively impacts our bodies natural immune system defense by lowering the amount of antibodies our body can naturally produce to ward off infections and pathogens.

  • Studies show that people who consume more alcohol are more prone to contracting diseases such as pneumonia and tuberculosis, compared to people who do not drink a lot. In fact, the World Health Organization says that about 8% of tuberculosis cases in the world are due to alcohol consumption.



Changes In Sexual Function

  • Serious and frequent drinking may contrarily to belief, actually worsen your libido and sexual performance. Alcohol does so by primarily preventing normal levels of sex hormones to be produced, increasing the odds of experiencing erectile dysfunction and making it harder to achieve orgasm.

  • For women, excessive drinking may have a negative impact on their menstrual cycle which could lead to infertility issues down the line.



Changes In Appetite and Weight Gain

  • Most studies say that drinking alcohol actually usually decreases our hunger and appetite levels, due to influencing the appetite and regulating hormones - Grehlin and leptin. However, alcohol itself can carry quite a lot of calories, especially if we are mixing the alcohol with sweet syrups, additives and other liquors which add additonal calories to our drink. This over time has the potential to induce weight gain.



Increased Risk Of Cancer:

  • The major consensus among scientific literature is that heavy drinking can definitely promote the development of several different types of cancers, where the National Toxicology Program of the American Department of Health and Human Services actually lists alcohol as a widely used carcinogenic substance.

  • Alcohol consumption increases our chances of developing the following cancers: Head, throat, oeasophagal cancer, liver, breast and colorectal cancer



Brain & Nervous System Impacts

  • In terms of our brain, alcohol has very noticeable effects on our cognitive abilities and functioning. Some of these effects include:

    • Lack of mental clarity: This makes it increasingly harder for you to focus and think straight without getting distracted by other thoughts.

    • Making it harder to form long term memories: This is explained by alcohol damaging or even killing many vital nerve cells in our brain which are involved with memory such as nerve cells of the hippocampus - A brain region proven to be crucial for the formation of long term memories.

    • Making rational and safe choices: This is often because repetitive alcohol consumption can damage your brains frontal lobe which is crucial for executive and controlled functions, meaning that you are more likely to not act rationally.

    • Regulating your emotions: When intoxicated with alcohol, we might feel a pleasant feeling of relaxation but with excessive drinking, alcohol actually disrupts our natural brain chemistry which increases our chances of developing depression and anxiety.

  • Our general nervous system can be impacted by alcohol just as much as our brain, because alcohol reduces the neural communication between our brain and nervous system in ways that lead to:

    • A loss of general body coordination

    • Slurred speech

    • Feelings of numbness or tingling sensations in your feet (serious damage to nervous system)



Blood Sugar Management Issues

  • Health experts generally recommend that people who are diabetic or hypoglycemic (suffer with low blood sugar levels) should avoid excessive amounts of drinking.

  • Consistent drinking can do serious damage to your pancreas as well as liver, which damage your bodies natural release of blood sugar regulating hormones such as insulin and glucagon, which can put you at a higher risk for type II diabetes.

  • Additionally, excessive drinking is commonly linked to conditions such as pancreatis or liver disease which can make you more prone to hypoglycemia.



Digestive Problms

  • Although the link between drinking and digestive complications is not immediately clear, there is scientific evidence which shows that heavy drinking damages the internal tissues of your digestive tract which over time mean that your intestines have more difficulty digesting and absorbing nutrients from your food, which puts you at a increased risk for malnutrition.

  • Apart from that, drinking may cause abdominal problems such as:

    • Bloating

    • Gas

    • Diarrhea

    • Ulcers or hemorrhoids (Due to dehydration and constipation)



Cardiovascular Complications

  • Regular intaking of alcohol tends to over time also cause problems for our heart and general cardiovascular system, in the following ways:

    • Cardiomyopathy: A heart disease in which the walls of the heart chambers become stretched, thickened or stiff.

    • Arrhythmia: Experiencing irregular heart beats.

    • Stroke: Results as a lack of blood circulation in our brain such as from a blood clot.

    • High blood pressure: Experiencing chronically elevated blood pressure levels than what is normal

    • Heart attack: A condition in which an artery supplying our heart with blood and oxygen becomes blocked, so our heart does not get enough oxygen and glucose for proper functioning

    • Heart failure: The condition where our heart has a inability to pump adequate blood around our body due to the muscle becoming too weak

    • Anemia: This is linked with the digestive issue point I mentioned previously, in which we damage the internal lining of our intestines so it makes it harder for us to properly absorb nutrients such as iron which is needed for for the production of adequate red blood cells



Serious Liver Issues

When talking about the detrimental impacts that drinking can have on our body, liver damage is usually one of the primary sources of concern for heavy drinkers. This is because the liver is the bodies main blood filtration unit, where if we often drink a lot, our liver over time becomes damaged from this alcohol processing. This can manifest itself in fatty liver disease, alcoholic hepatitis, fibrosis or the well recognized liver cirrhosis.

DANGERS OF REGULAR ALCHOL CONSUMPTION

One of the main dangers when it comes to alcohol, is the possibility of developing a dependance. If we tend to drink regularly, our tolerance for alcohol increases, meaning that we over time need to drink more in order to feel the same effects, leading us into developing a eventual dependance.

If we do develop a dependence apart from a plethora of health issues, we will also likely be able to observe different emotional and physical withdrawal symptoms.

Some of the symptoms associated with alcoholism include:

  • Having cravings for alcohol

  • Drinking more over time

  • Having difficulty with stopping to drink after one drink

  • Continuing to drink even when alcohol clearly has a negative impact on your life

  • Inability to quit drinking

GUIDELINES ON DRINKING


When you do decide to drink on occasion, I would advise you to keep the following in mind:

  • Don't go drinking if hungry: Always make sure to eat something before or during the time you drink as this prevents you becoming intoxicated too much too fast.

  • Drink enough water: This applies to before, during and after drinking, where it is recommended to consume a glass of water for every alcoholic drink we consume. This also helps with minimizing any hangover effects the following day.

  • Don't drink too fast: Make sure to give your body enough time in between drinks to process the ingested alcohol. Your body is able to process about 30ml of alcohol per hour.

  • Don't mix drinking with other substances: This applies to caffeine, other types of alcohol as well as any form of drug.

  • Don't drink and drive: Drinking and driving is dangerous and should never be done, because when we drive, our vision and reaction time are severely impacted which can greatly increase our chances of getting into a car crash.

In this article we covered the topic of alcohol, exploring aspects such as the fundamentals of alcohol and how our body metabolizes it, to then delving into the short and long term effects that alcohol has on our body and finishing off with alcoholic dependency and drinking guidelines.

I hope that you have found something of value in todays topic, and that you found it interesting and persuasive enough to make some changes in your own drinking habits if you find that is an area of concern for you.

Thank you for reading :)

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

The Magic Spice: Cinnamon

In order to encourage more of the autumn spirit, I thought I would write about the well known cinnamon spice which is quite synonymous with autumn food and drinks as it adds a comforting boost of flavor and charm to both sweet and savory dishes.

But cinnamon is not just a great additonal to recipes - It is actually also beneficial to our health in various ways, from being an anti microbial agent and being able to protect against neurodegenerative conditions all the way to helping diabetic people with managing diabetes. We will be discussing all of these benefits here today, where I will also provide some background information about the spice and its origins as well as offer some ideas as to how you can enjoy more of cinnamon especially during this time of the year.

Before you start reading, I recommend you get a cup of your favorite tea or coffee as well as a comfortable blanket to keep you warm and get you settled into the feeling of autumn.

I hope you enjoy this one 🍁  🍂

BACKGROUND INFORMATION ON CINNAMON

  • Cinnamon is a space which actually comes from the bark of trees which belong to the Cinnamomum genus, where only a handful of the cinnamomum species are grown commercially for the cinnamon spice.

  • The most well known type of cinnamon, Ceylon cinnamon, which is also considered the original type of cinnamon, comes from the species of trees called Cinnamomum verum which are native to Sri Lanka.

  • Indonesia is currently the largest producer of cinnamon, followed by China, Vietnam and Burma, where in 2018, Indonesia and China produced almost 70% of the world's whole cinnamon production.

  • Once collected in its bark form, it can be ground into a powder and then sold to consumers.

HEALTH BENEFITS OF CINNAMON



Packed With Beneficial Properties & Antioxidants

  • Cinnamon has many properties which have been used for medicinal and soothing purposes. The extensive properties of cinnamon come from the essential oils from the tree bark, which contain the potent compound cinnamaldehyde. The powerful properties of cinnamon include being:

    • Anti bacterial

    • Anti fungal

    • Anti viral

    • Anti inflammatory

  • Due to all of these properties, cinnamon may help with fighting various infections as well as inhibiting the growth of bacteria such as Salmonella. But thats not all, by having so many medicinal properties, cinnamon is also rich in various antioxidants - Even more than high antioxidant foods such as garlic - which could even make it useful as a natural food preservative.



May Help Protect Against Cancers

  • Although more research is needed on human studies, some test tube based animal studies have shown promising results for cinnamon being able to slow down the growth of cancer cells and even stopping the growth of tumor cells.

  • The proposed way in which cinnamon acts against cancer is by reducing the growth of cancer cells and formation of blood vessels within tumors, which altogether means that cinnamon may very well be toxic to cancer cells.



Helps To Manage Blood Pressure and Cholesterol

  • Consumption of cinnamon is associated with a short term reduction in blood pressure while also influencing levels of cholesterol in our blood by lowering the LDL (bad) cholesterol and possibly even increasing HDL (good) cholesterol levels.

  • Considering that cinnamon can help with lowering blood pressure and management of cholesterol, it could be that cinnamon can potentially help protect against developing heart disease.

  • However more trials need to be done with human based experiments, as currently experiments were only done on animals.



Effectively Lowers Blood Sugar & Type II Diabetes Risk

  • Cinnamon is quite well known for being able to positively help with managing blood sugar levels which is useful for people with diabetes, where it has been shown that cinnamon may lower fasting sugar levels for as much as 10-30%.

  • The way in which cinnamon is currently understood to help with blood sugar management is in the following ways:

    • It controls the amount of glucose which enters the blood stream: This is due to cinnamon interfering with different digestive enzymes which helps to slow down the breakdown and digestion of carbohydrates in your body.

    • A compound in cinnamon mimics the function of insulin: This improves glucose uptake by your cells although it acts slower than insulin itself.

    • It reduces insulin resistance: This means that your cells become more responsive to insulin, meaning that they can uptake and use the sugar which flows in your blood stream, all together helping to prevent chronically high blood glucose levels and diabetes.



Could Protect Against Neurodegenerative Diseases

  • The older we get, the more prone we are to developing neurodegenerative diseases such as Alzheimers or Parkinson's which are categorized by a progressive deterioration of brain cells.

  • For Alzheimers disease it is currently believed to be caused by a build up of various protein based plaques in the brain (tau proteins), which effectively lead to slower cognitions and poorer memory abilities. Luckily, cinnamon has been found to contain two compounds which appear to inhibit the build up of these tau proteins, although more research is needed as so far these experiments have been tested on animals.

  • For Parkinson's disease, cinnamon also holds promising effects as certain beneficial compounds within the spice have been shown to protect neurons, normalize neurotransmitter levels as well as improve our motor function.

HOW TO ENJOY MORE OF CINNAMON

Below you can find a couple of ideas of how to include more cinnamon into your daily food choices - some of which I regularly do myself. Experiment and see what you enjoy, if you are new to using cinnamon, start with smaller quantities.

  • Including cinnamon in baked goods which include apples, pears, nuts or ginger (apple pie, cinnamon rolls, carrot cake, banana bread, baklava, ginger bread cookies, churros, french toast etc.)

  • Try making a cinnamon spiced rice pudding

  • Making your own roasted and caramelized cinnamon nuts at home

  • Add into oatmeal, smoothies and yogurt bowls

  • Making your own granola and adding in cinnamon

  • Try adding a little into pumpkin soup or recipes with sweet potato/ other squashes

  • Drinks: Making mulled wine with cinnamon and cloves or making a hot chocolate with cinnamon

In terms of the recommended intake, for adults no more than 1 teaspoon per day should be consumed, and for children that should be lower. Cinnamon naturally contains compounds called coumarins which in larger amounts may not be well tolerated by our body, but consuming less than a teaspoon of cinnamon per day is considered safe.

Apart from cinnamon being something that I have enjoyed for practically my whole life, I have always heard that cinnamon is good for you, especially in terms of regulating blood glucose levels, which made me want to explore more how cinnamon impacts our body and ways that it can positively impact our well being.

I hope that through this you were able to learn something new and I also hoped that I have given you some more inspiration as to how you can make more use of cinnamon.

Thanks for reading.

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

The Magic Grain: Oats

With the colder winter months settling in, I have noticed myself leaning more towards warm cooked breakfast meals such as oatmeal. This sparked the idea of this post, because you might have heard that even though oats are quite a popular ingredient or addition to our meals they are actually very healthy for us to eat.

Today we will be exploring the origins of what we consider to be oats, their nutritional profile, the health advantages they bring to us as well as sharing some ideas on how to include more oats into your diet.

I hope you enjoy this one 💛

WHAT ARE OATS EXACTLY?

  • Oats are the seed part of the Avena sativa plant which have been grown for a long time, both for our consumption and for livestock feed. Oats are gluten free for those who suffer from Celiac disease and are also very cheap and versatile in their uses.

  • Types of oats:

    • Whole oat Groats

    • Steel Cut / Irish Oats

    • Scottish Oats

    • Rolled / Old-Fashioned Oats (we will be discussing this type)

    • Quick/ instant Oats

NUTRIENTS FOUND IN ROLLED OATS

As mentioned before, oats are very healthy for us and one of the reasons for why that is, is due to their nutritional profile which is rich and varied.

100g of rolled oats has the following nutrients:

  • Energy: 380 kcal

  • Protein: 13.2 g

  • Fats: 6.5 g

  • Carbohydrates: 67.7 g

  • Fibre: 10.1 g

  • Sugars: 0,99 g

  • Calcium: 52 mg (5 % of daily recommended intake)

  • Iron: 4.3 mg (50% of daily recommended intake for men, and for women it is 30%)

  • Magnesium: 138 mg (Roughly 40% of recommended intake)

  • Potassium: 360 mg (12% of recommended intake)

5 MAIN REASONS WHY OATS ARE GOOD FOR YOU



Fibre Powerhouse and Effective For Weight-loss

  • One of the main reason why nutritionists advocate for oats so much is because they are extremely rich in good soluble fibre, specifically the type called beta glucan.

  • This soluble fibre partially dissolves in water and when we consume it, it forms a gel like consistency in our gut which actually keeps us feeling full for longer periods of time - effectively helping those people who would like to loose weight since they are less hungry and are more likely to stay within a calorie deficit.

  • Additional health benefits of beta glucan include, improving our insulin response (since fibre slows down the release of sugar into our bloodstream), decreasing levels of LDL cholesterol, as well feeding probiotic bacteria in our digestive tract which keep our bowel movements healthy.



Improve blood Sugar Regulation

  • Type II diabetes is commonly categorized by having elevated blood sugar levels for consistently long periods of time, which is a result of poor insulin sensitivity - Essentially our cells being less sensitive to the insulin hormone, meaning that the excess glucose in our blood can not be up-taken by our cells.

  • Some studies have shown that oats have been show to not only lower our blood sugar levels, thanks to their fibre rich profile, but also improve our insulin sensitivity - Helping to combat type II diabetes.



Better Blood Cholesterol Management

  • The before mentioned beta glucan is also suspected to help with deceasing levels fo LDL (unwanted) cholesterol in our blood.

  • The mechanism behind this is still being debated, but it is proposed that beta glucan encourages the release of bile by our gallbladder which contains some cholesterol and by being released is able to reduce levels of LDL cholesterol which circulate around within your blood.

  • Furthermore, certain compounds in oats have been shown to protect against the oxidation of LDL cholesterol, which helps protect us agains developing heart disease.


Rich In Antioxidants That Lower Blood Pressure

  • In general, oats are rich in antioxidants called polyphenols, but more specifically they are rich in a unique source of a group of antioxidants called avenanthramides.

  • Studies have shown that avenanthramides have the power of lowering blood pressure through the production of nitric oxide which helps to widen out blood vessels and ensures healthy blood flow.

  • Furthermore, these aventhramide molecules have beneficial anti-inflammatory properties which could help with offsetting various chronic conditions caused by high inflammation, such as heart disease.


Lowers Chances Of Developing Colon Cancer

  • Colon cancers develop in the large colon part our digestive system, where more and more studies are showing that eating about 90g of whole grains per day can significantly lower your chances of developing this cancer.

  • A fibre rich food such as oats can do just that, and the way this is done is by various proposed ways. Firstly the fibre in oats helps with reducing insulin resistance as we have discussed, where high levels of blood sugar are a risk factor for colon cancer.

  • Furthermore, oats keep you regular which prevents the chnaces of cancer causing mutations to occur within that part of the gut.

  • Lastly, oats are also a viable source of anti carcinogenic compounds such as vitamin E, selenium ,copper and zinc, which protects against cancers.

WAYS OF EATING MORE OATS

Now that we know whyoats are good for us, below you can find some ideas of how to include more oats into your diet in delicious and convenient ways

  • Cooking oatmeal/ porridge (can be sweet and savory) and adding any toppings you like fruit, jam, nut butters, chocolate, nuts, yogurt etc.

  • Making your own granola or muesli mix at home with various ingredients (nuts, dried fruit, honey, peanut butter, seeds, chocolate chunks, coconut etc.)

  • Try blending oats into oat flour with a food processor: Use this flour for various baked goods (banana bread, muffins, cakes, cupcakes), pancakes or even bread

  • Blend inside smoothies

  • Use to make energy bars/ balls together with dates

  • Sprinkle on top of toasts (both sweet and savory work)

I hope that with this article I was able to convince you into trying to add more of this great fibrous and delicious grain into your diet. Oats are cheap and very versatile so I urge you to try different recipes and see what you like as well as experince some of the mentioned health benefits we discussed.

Thanks again for reading, I always appreciate it.

Read More
Nutrition Taya Bregant Nutrition Taya Bregant

Building A Healthy Relationship With Food

You may not realize it, but having an unhealthy relationship with food is often more common than you think. These relationships come in different forms and are expressed differently among people, which is why it can be difficult to clearly define what unhealthy eating patterns look like - After all we all have different lifestyles, food preferences and dietary choices.

Alongside this, living in a current society which heavily praises “healthy” or “clean” eating practices, it can be difficult for people suffering from orthorexia (Having a unhealthy obsessions with eating foods that are categorized as being “healthy”), as their eating habits are praised by diet culture even though their relationship with themselves, others and food is falling apart. But orthorexia is quite an extreme example and deserves a post of its own.

To put in simple terms, I wanted to write this post because I believe that a lot of people struggle with their relationship to food - they might not even be aware of it - simply because each day we are faced with so much media about diet culture and how we should live our lives and mostly how and what we should eat. I we try to fallow all those rules, over time it may become overwhelming, restrictive and damaging to our health, even when it is promoted as a “healthy option”.

I hope you find this post interesting and that you could help yourself or others if you do start noticing any signs of unhealthy eating patterns.

ROLE OF FOOD IN OUR LIFE

Before I get into how disordered food relationships look like and what are some of the common symptoms, I wanted to first talk about food, especially the role it plays in our life.

I want to emphasize that while eating food is essential for intaking energy and vital nutrients, it is not the only role that food plays in our life.

Below are some other reasons for why food matters to us:

  • Source of energy and crucial nutrients: Macronutrients and micronutrients

  • Cultural and social bonding: Celebrations (birthdays, weddings etc.), social gatherings, sharing experiences with others, creating memories

  • Emotional wellbeing: Providing comfort and feelings of nostalgia and happiness

I wanted to briefly talk about the role of food here because I believe that if we only see food as a means of energy and nutrients source, we increase our chances of developing disordered eating habits. We may start feeling guilty about having eaten something, overthinking our food choices or just being generally dissatisfied because food is not eaten to be enjoyed but because it is something that we “have to do” in order to merely sustain ourselves and stay alive.

SIGNS OF A UNHEALTHY RELATIONSHIP

  • Feeling guilty after eating certain foods

  • Being constantly preoccupied and thinking about food (what I ate, what I will eat next, how much am I “allowed” to eat etc.)

  • Experiencing generally less pleasure from food and eating (feelings of anxiety)

  • Feeling tired or exhausted from never fully nourishing yourself

  • Labelling foods as “good” or “bad”

  • Restricting foods which are “bad” for you

  • Excessively relying on calorie counters and apps which track your calorie consumption and when/ what you can eat

  • Seeking excessive comfort in food (too much emotional eating)- could encourage binge eating

  • Ignoring your bodies natural hunger cues

  • Having specific “cheat days” where we endlessly indulge in things we otherwise restrict

  • Feeling lots of stress and anxiety when eating with others because we are concerned about what others may think of your food choices.

WHAT DOES A HEALTHY RELATIONSHIP LOOK LIKE?

  • Giving yourself unconditional permission to eat the foods you enjoy in moderation

  • Respecting your bodies natural hunger cues (eat when hungry, stop when full)

  • Eating everything in moderation and not having off limits foods

  • Not letting the opinions of others control what you should be eating

  • Not feeling the need to justifying the food choices which you make

  • Understanding that you as a person are not defined by the foods you eat

  • You eat food because it makes you feel good and rules you, not based on calories or solely on specific nutrients

HOW TO ENCOURAGE HEALTHIER EATING PATTERNS

  • Giving yourself unconditional permission to eat

  • Being aware of your natural hunger cues

  • Practicing mindful eating (Click here to see my post on how to eat slower)

  • Don't labeling foods as “good” or “bad”

  • Seeking professional help if you need it

  • Prevent restricting food - Restricting foods only makes cravings of those foods worse

  • Don't only view food in terms of its nutrition - look at all the other parts it plays in your life

  • Pay attention to the language you use about food (clean, junk food, cheat meal, forbidden, superfood, healthy…)

  • Start taking gradual small food risks which feel scary to you

  • Not beating yourself up for any food related reason

  • Making sure you are eating enough for your needs (activity, age etc)

  • Regulating your social media intake (can have a big impact on how you view food)

  • Consider what a sustainable longterm eating approach looks like for you

  • Try keeping a food journal can work for some (If it brings you further anxiety, don't keep a journal)

Although this is a rather undiscussed and ignored topic, I feel that it is really important to make sure we are eating well for our needs and fore mostly keeping a healthy relationship with food.

Food is so much more than just calories, nutrients or energy, so make sure to acknowledge and respect that. Improving your relationship in this sense will give you so much more appreciation for food and your body, while also giving you a new sense of energy and freedom to carry through your days.

As a last note to keep in mind: Being healthy is so much more than just looking “healthy” on the outside, it is deeply rooted in how you feel on the inside which is ultimately controlled by the relationships you have with yourself, others, food, exercise and other daily activities.

Read More