The Ayurveda health system advocates that the mind and body are linked. And that for both a healthy body and a healthy mind we need good nutrition.
Here are 7 of the best power foods to start eating.
Health Benefits of Cherries
1: Weight Loss:
Tart cherries have been scientifically proven to help you to lose weight. In one study, rats were fed a diet including tart cherries among fatty foods. This study showed that eating cherries reduces the amount of weight you put on. The rats also showed less inflammation in the blood, which indicates that
cherries help you against diabetes and heart disease. They also lower cholesterol.
Health Benefits of Cherries 2: Gout:
Gout is an extremely painful condition that is simply intolerable. Tart cherries have been shown to help eliminate the symptoms of gout. In 2012 Arthritis and Rheumatism published an article that showed that eating tart cherries lowers the risk of having a gout attack by 35%. They also lower the risk of gout flares by 75% when combines with allopurinol, a drug that reduces uric-acid.
Health Benefits of Cherries 3: Exercise Pains: If you suffer from muscular pains after an intense workout, cherries can help you out. Scientific studies show that one and a half cups of tart cherries or cherry juice reduces muscle inflammation. One study had marathon runner drink cherry juice twice a day for one week before performing in a marathon. The people who drank cherry juice had significantly less muscular pain after running the race.
Health Benefits of Cherries 3: Stroke: The University of Michigan Health conducted research into the effect of cherries on strokes and discovered that tart cherries are as powerful as some medications at aiding your cardiovascular health.
Health Benefits of Cherries 4: Osteoarthritis: When you’re suffering from swollen joints and discomfort you might be tempted to jump in an ice bath. But before you take that leap into icy waters, here’s some advice: try tart cherries. Scientific research has shown that people with osteoarthritis who drink cherry juice twice a day for 21 days have significantly less inflammation.
Health Benefits of Cherries 5: Insomnia: Many many people find themselves unable to get to sleep at night. There can be a variety of reasons for insomnia, from stress to hormones. But before you take medication, consider drinking some cherry juice. Research shows that 30ml of cherry juice after waking raises levels of exogenous melatonin by 85mcg. This results in much higher quality sleep.
The Health Benefits Of Tofu
Tofu is packed full of protein and is low in fat, being made from soybeans. This makes it one of the best substitutes for meat. There are also a myriad of different ways in which you can incorporate tofu into your diet, making it a very versatile ingredient to have around the kitchen. Eastern cuisine makes great use of tofu and you can find many different recipes for all sorts of meals.
The most important nutritional factors to know about tofu is that it’s low in fat, low in sodium, low in cholesterol and high in protein and many different nutrients. One key ingredient in tofu is amino acids, which the body is incapable of producing by itself.
As well as this, tofu is rich in selenium, potassium, magnesium, iron, copper, phosphorus and magnesium. Perhaps the most important nutrient found in tofu is Isoflavones, which are a plant hormone that has been scientifically proven to offer many different benefits, including helping to cure cancer, heart disease and osteoporosis.
As you can see, tofu is literally packed full of nutritional value, and because of this it is of immense value to your body and mind. On the next page we’ll look at the specific health benefits of including tofu in your diet. As you’ll see, tofu is helpful in heart disease, cancer and many more diseases, as well as being a key part of a healthy diet.
Tofu and the heart
Tofu has been scientifically proven to lower cholesterol. It also helps to reduce the chance of suffering a stroke or heart disease. Not only is tofu beneficial in lowering bad cholesterol in your body, but it also boosts the amount of good cholesterol in the body.
Tofu is one of the most important food items when it comes to having a healthy heart. Tofu has been scientifically proven to lower the risk of contracting heart diseases. This is because the isoflavones that we discussed on the previous page have a significant effect on cholesterol. Amazingly, research has shown that tofu can reduce the amount of cholesterol in your body by up to 30%. This significantly improves your heart’s health and is a great way of reducing the risk of heart disease.
Tofu and Atherosclerosis
People who suffer from atherosclerosis have thickened and hardened blood vessels that lose their elasticity. This disease is often causes by having too much cholesterol in the body and too much fat inside the arteries. This combined ailments make it much harder for blood to flow around the body. If atherosclerosis is not treated it can cause advanced complications, including strokes and heart attacks.
There are many ways in which to reduce the risk of atherosclerosis. These include exercise and making sure your body is the right way. But your diet is another great prevention for this disease. A diet low in cholesterol helps significantly. And, as we’ve previously discussed, tofu is one of the best food items for lowering your cholesterol.
Tofu and Cancer
One of the most important nutritional ingredients for lowering the risk of cancer is Isolfavones, the plant hormone which is found in tofu. This helps to significantly reduce the chances of contracting prostate cancer and breast cancer. One category of isolfavones is particularly valuable here: Genistein. This is found in tofu. It helps to stop cancerous cells in the body from growing. Scientists are still studying the precise affects of tofu on cancer, but so far the evidence looks very impressive. It seems that tofu is one of the most important food items for reducing the risk of contracting cancer.
One of the most self explanatory health benefits of tofu is weight loss. For meat eaters, tofu offers an excellent healthy alternative.
Of course, the amount of calories in your diet is one of the most important aspects of weight control. If you eat too many calories you put on weight: simple. To be more specific, if you want to control your weight you should be taking in less calories than you burn each day. Tofu is very low in calories, while still providing tons of nutrition. By switching meat for tofu you can significantly lower your calorific intake and thereby control your weight. In fact, simply making that one change, from meat to tofu, is enough for many people to return to their ideal weight.
Tofu and your Bones
When it comes to your bones, two of the most important nutritional ingredients are magnesium and calcium. You need these two ingredients to maintain healthy bones and a healthy body. Another important ingredient is isoflavones, which, as we’ve mentioned, are found in tofu. Isoflavones help to lower the rate at which your bones deteriorate. People who eat tofu will have healthy bones for longer: simple. So powerful are isoflavones to your bones that they are used in the treatment of osteoporosis. Back in 2003 a study conducted at Oklahoma state university revealed that soy protein is of tremendous value to bone formation. It also helps your body to keep calcium.
Tofu and Aging
Aging is one of the most common concerns in the world. None of us want to get old. But just what, exactly, can we do about it when time keeps its steady progression? Eat tofu, that’s what. Again, it’s all about those isolflavones. They contain antioxidants.
Free radicals are produced by the body and these cause cell damage. This is one of the primary factors in aging. The best way to slow the effect of free radicals is through antioxidants, which are found in many different food items, tofu being one of the most important. So, eat tofu and you’ll stay younger for longer, and who doesn’t want that?
Thank God I love tofu. There are so many health benefits of tofu, you’d be mad not to eat it.
What’s your favourite tofu recipe? Leave a comment.
Nutritional Benefits of Avocados
Healthy fats: Avocados are packed full of fat. Three quarters of an avocado is fat. However, it’s good fat; monounsaturated fat to be specific, and comes in the form of oleic acid. This is a beneficial type of fat for the body, helping to reduce bad cholesterol. This is why avocados lower the chances of heart disease and stroke.
Protein: 4 grams. That’s the amount of protein in the average avocado and is a higher figure than other fruits.
Sugar: Avocados have less sugar than most other fruits, containing around 0.2g sugar in total.
Minerals / Vitamins: Avocados are packed full of potassium (more per Kg than bananas). They also contain vitamins K, B9, B6, b%, C and E.2.
Fiber: There’s also 11 grams of fiber in the average avocado.
Proven Health Benefits of Avocados #1: Vascular Function
In 2012 the Haas Avocado Board published research that showed that avocado is valuable to vascular functioning. The research discovered that eating half a fresh avocado inhibited production of IL-6 (Interleukin-6, an inflammatory compound).
This research suggests that avocado is of immense value to vascular function and heart problems. When the research control group ate a burger without avocado, a peak in IL-6 production was observed (a 70% increase in IL-6 production was found, to be precise). But eating the burger with avocado resulted in only a 40% increase in IL-6 production.
The study also showed that eating the plain burger without the avocado resulted in a 27% decrease in blood flow, where eating the burger with the avocado resulted in only 4% less blood flow.
So, that does that mean? Eating avocado is of great benefit to your heart and to your vascular system, helping your blood to flow around your body.
Health Benefits of Avocado #2 : Good Fat
The avocado fruit is rich in monounsaturated fat, which is fat that the body can burn easily and can readily use as a source of energy. Adding a whole avocado to your diet at any time during the day will increase your healthy fat intake without having any significant affect on your carbohydrate or protein intake. Avocados are also packed full of potassium and is a great help for potassium / sodium ratio.
Cutting down on grain carybohydrates is a good way to support your health and to keep yourself at the correct weight. The problem with doing this, however, is that you need to make sure you maintain enough healthy fats. Avocados help you to do that. By cutting down on grain carbs and incorporating coconut oil, eggs, raw butter and avocados into your diet, you’ll give your health a significant boost.
Another good way to improve your diet is to cut down on protein, which is valuable in the prevention of cancer. Or, at the least, it is worth cutting down on proteins which are of a low quality (this includes meat from animals raised in confined animal feeding operations). But, when you lower protein you need to heighten healthy fats, which avocado is immensely good for.
Protection from Liver Damage
One of the most valuable health benefits of avocados comes from its anti-inflammatory nature. Japanese scientists conducted a study that seems to prove that avocados help against liver damage. In the study lab rats were fed avocado among a wide variety of other fruits. The rats were also given a toxin that interferes with cell synthesis in the liver (the toxin was D-galactosamine). Those rats which had been given avocado showed the least amount of liver damage. The conclusion of this research suggested that avocado could be used to treat viral hepatitis. The scientists who conducted the study said that people should eat more avocados and that this would help with overall liver health.
Protection from Free Radical Damage
Avocados are full of healthy fats which your body can absord and turn into energy quickly and easily, compared to more complex and less healthy fats. This helps the body to absorb alpha and beta catoenoids and lutein). Research conducted back in 2005 showed that avocado, when added to a salad, enabled individuals to absorb up to five time more carotenoids antioxidant molecules. These molecules are important for helping the body to protect itself against free radical damage.
Avocados may help lower cholesterol
Scientific studies suggest that avocados might help lower bad cholesterol. The Archives of Medical Research published a study that showed that avocados can help to improve lipid profile in hypercholeserolemic and healthy patients. In other words it lowers your cholesterol.
So, how much avocado do you need in order to lower your cholesterol? Research suggests that after just one week of an advocated enriches diet you could see a decrease of 22% in your bad cholesterol and an 11% rise in good cholesterol.
Metabolic Syndrome (Stroke, diabetes, coronary artery disease), cancer and weight loss
Research suggests that an avocado enriched diet could help to reduce the symptoms and to lower the risk of stroke, diabetes and coronary artery disease. Avocado results in an improved overall diet, better nutritional intake and lower metabolic syndrome risk (less chance of stroke, coronary artery disease and diabetes).
The same study also showed that avocados also balance out the body mass index, helping overweight people to lose weight because of the improved nutrition supplied by avocados.
Finally, avocados are loaded with phytochemicals which help in preventing cancer.
Alkalizes the Body: Aloe Vera Juice strengthens the immune system and reduces the affect of harmful acids.
Toxins: Aloe Vera absorbs toxins from the body and prevents them from harming you and causing illnesses and diseases.
Immune System: The polysaccharides in Aloe Vera helps strengthen the immune system by helping our bodies to produce macrophages which defend against viruses. The antioxidants in Aloe Vera are also anti-aging.
Weight Loss: Aloe Vera removes toxins and helps our digestion, helping us to maintain the right weight.
Cholesterol: Scientific studies have proven that compounds in Aloe Vera help to balance and regulate our cholesterol level.
Inflammation: Inflammation can be caused by an auto immune system response or by injury. It create pain and limits our bodies. Aloe Vera juice contains twelve substances which help to reduce inflammation, including beta-sitosterol.
Digestion and Irritation: Problems with digestion can lead to acid reflux, ulcers, and irritation. Aloe Vera contains numerous properties which help to reduce these irritations. As an adaptogen, it helps regulate the body and regulate bowel movements. It also soothes acid reflux and rids the body of worms.
Constipation: By regulating the digestive system, Aloe Vera helps to reduce the symptoms of constipation.
Diabetes: Aloe Vera has been scientifically proven to regulate blood sugar and to improve glucose levels. The Lectins, Mannans and Anthraquinones in Aloe Vera all help people suffering from diabetes.
Gums: Aloe Vera helps to reduce gum inflammation and kills bacteria in the mouth.
Acne: AV juice helps to correct imperfections in the skin, providing the skin with nutrients and minerals that help fight bacteria and infection.
Hair: Drinking Aloe Vera juice correct pH balance and helps restore moisture to the hair.
Proven Health Benefits of Green Tea
After reading this list of the proven health benefits of green tea we think you’ll agree with us that green tea is one of the world’s healthiest drinks. Green tea is packed full of nutrients and antioxidants that are extremely beneficial to your health. Green tea can help with weight loss, with brain training, with reducing the risk of cancer and with many more areas of health and wellbeing.
Here’s a look at the top ten proven health benefits of green tea.
Health Benefits of Green Tea #1: It contains bioactive compounds
Green tea is packed full of bioactive compounds and important nutrients that are essential to a healthy diet. It is full of polyphenols, including catechins and flavonoids, which are important and valuable antioxidants. These antioxidants help to reduce the amount of free radicals in the body, protecting molecules and cells. Free radicals play a big role in the forming of various diseases, so by drinking green tea you help lower your chances of developing these diseases.
EGCG (Epigallocatechin Gallate) is one of the most powerful antioxidant in the drink and has been scientifically proven to treat various illnesses and diseases. This is one of the reasons why green tea is a valuable medicinal drink. Green tea also countains minerals. By choosing a high quality brand you’ll gain the full advantage of these ingredients and give your health a boost. Of course, drinking even a lower quality green tea is still of benefit.
Health Benefits of Green Tea #2: Improves Brain Function
Green tea helps your brain to heal and to grow stronger. Green tea contains caffeine, nut in smaller quantities than found in coffee and black tea. This is enough to provide a stimulant without causing the negative effects of coffee.
Caffeine blocks Adenosine, an inhibitory neurotransmitter, and thereby accelerates the firing of neuron. It also increases dopamine and norepinephrine.Caffeine has been shown to improve various areas of brain function, helping with vigilance, mood and memory. Green tea also contains L-theanine, an amino acid which increases activity of GABA, which leads to lower anxiety levels.
Health Benefits of Green Tea #3: Burns Fat for Weight Loss
Green tea is one of the most common ingredients found in weight loss supplements. The reason for this is that green tea boosts metabolism and increases the rate at which fat is burned. Scientific studies have proven that green tea increases the rate at which energy is used by 4% and increases fat oxidation by 17%. In other words, if you’re trying to lose weight, green tea will help significantly.
Caffeine also increases metabolism by moving fatty acids away from fat tissues so that it can be used and converted into energy.
Health Benefits of Green Tea #4: Lowers Risk of Cancer
Cancer is a leading cause of death and is caused by uncontrolled cell growth. One of the main reasons for this cell growth is oxidative damage, which you can help to prevent and cure by taking antixoxidants, which are packed into every cup of green tea. Green tea has been proven to have a positive effect on many different kinds of cancer:
Breast Cancer: Women who drink green tea have been scientifically proven to have 22% less risk of developing breast cancer, which is the most common type of cancer in women.
Prostate cancer: Drinking green tea has been shown to lower the chances of developing prostate cancer by 48%.
Colorectal cancer: Green tea has been proven to lower the risk of developing cancer by 57% according to a Chinese study which used 69,710 test subjects.
These positive effects are the same for many other types of cancer. To get the most benefit from this, do not put mil in your tea as this lowers the value of the antioxidants.
Health Benefits of Green Tea #5: Helps Prevent Brain Aging
Many people are aware of and worried about Alzheimer’s. Green tea has been proven to be of tremendous benefit in the prevention of Alzheimer’s and other brain health concerns.
Alzheimers is the single most common neurodegenerative disease. Alzheimer’s is also one of the primary causes of dementia.
Green tea is full of catechin compounds which produce a positive effect on both Alzheimer’s and Parkinson’s disease. Green tea helps to prevent dopamine in the brain and therefore is helpful in the prevention of neurodegeneration and in preventing Alzheimer’s and Parkinson’s.
The negative health effects of drinking too much tea are well known. What’s less well known is that there are plenty of health benefits of black tea when you drink the right amount (a few cups a day maximum). That’s great news for people who love tea (like myself, and every other Brit in the world). Black tea has been considered a lesser kind of tea than, say, green tea, but there are still plenty of health benefits from your favorite old black tea. Let’s take a look.
Oral: The Tea Trade Health Research Association conducted studies into the effect of black tea on oral health. Their conclusions show that black tea reduces plaque and helps to kill bacteria. This in turn helps prevent tooth decay and cavities. At the same time, polyphenols in black tea prevent bacterial enzymes from growing. While black tea might turn your teeth brown, it actually helps your overall oral health.
Stroke: In 2009 Arab L et al conducted research into the effects of tea for strokes. Their research shows that people who drink 3 cups of black tea a day have 21% less chance of having a stroke.
Antioxidants: The polyphenols in your favorite cup of black tea are powerful antioxidants that prevent DNA damage caused by smoking and other chemicals and toxins. Black tea offers a different kind of antioxidant to fruits and therefore should be included in your diet alongside other antioxidants (which you can find below).
Cancer: The research into the effects of black tea on cancer is far from conclusive. However, numerous studies have suggested that that catechins and antioxidants in tea could help prevent certain cancers. Women who drink black tea often are at lower risk of developing ovarian cancer.
Bones: Tea is full of phytochemicals which, when drunk frequently, helps strengthen your bones and prevent arthritis.
Diabetes: Researchers in the Mediterranean islands conducted studies into the effect of black tea on diabetes. They found that people who consume one to two cups of tea each day are 70% less likely to developer type 2 diabetes.
Stress: You already know that when you’re stressed a cup of black tea can help you to relax. That’s because of the L-theanine (an amino acid) found in black tea. It helps you to focus and to relax.
Immune System: The alkylamine antigens found in black tea are of benefit to your immune system, while the tannins help to fight off viruses.
Digestion: Tannins are also beneficial to your digestive tract, helping to relieve intestinal illnesses.
Energy: Definitely one of the better known health benefits of black tea is that it provides an energy boost.
The Health Benefits of Chia Seeds
28 grams of chia seeds contains:
9 grams of fat
11 grams of fiber
18% of your calcium RDA
30% of your magnesium RDA
4 grams of protein
27% of your RDA for phosphorus
As well as potassium, Vitamin B1, zinc and Vitamin B2.
Because Chia helps to slow digestion it is a potential treatment for type 2 diabetes. Chia seeds have a fatty coating which, when exposed to liquids, can prevent blood sugar spikes.
3: Fiber / Digestion
Did you know that as little as 28 grams of chia seeds contains 11 grams of fiber? That’s nearly 33% of an adult’s fiber recommended daily allowance. This fiber is essential in aiding your digeastion.
4: Omega 3
The omega 3 fatty acids in chia seeds are very beneficial to the health of your brain.
5: Teeth and Bones
One little helping of chia seeds will provide you with 18 percent for your calcium recommended daily allowance. This calcium helps to ensure that your teeth and bones are health, and helps to prevent osteoporosis. Chia seeds are also an excellent source of manganese, which provides your bones with biotin, thiamine and other essential nutrients. Oh, and then there’s the phosphorus, which synthesises protein for tissue and cell growth. . . plus the protein. . . let’s just make this simple: chia seeds are absolutely amazing for your bones and teeth.
Weight [email protected] Chia seeds fight insulin resistance and stabilises blood sugar, which helps you to lose weight and to maintain the right weight.
Fills you up: You know how stuffed you feel after your Christmas turkey dinner? That’s because of the amino acid Tryptophan found in turkey. It’s also in chia seeds. Tryptophan helps to regulate appetite and improve sleep, and also makes sure you get full up quicker.
Heart: One of the most important health benefits of chia seeds is that they have been proven to improve blood pressure in diabetics. They also lower bad cholesterol and increase good cholesterol. All in all, this is good news for the health of your heart.
Get eating those chia seeds, folks!
Health Benefits Of Coconuts
Another health benefit of coconuts and coconut oil is the fact that they improve blood cholesterol and therefore reduce the risk of heart disease.
The saturated fats in coconuts help to raise good cholesterol while reducing bad cholesterol. Scientific studies have shown that coconuts reduce triglycerides, lower bad cholesterol and increase good cholesterol. This improves overall heart health and reduces the risk of heart disease.
Coconuts and coconut oil have many proven health benefits
Coconuts and the Skin
Science has also proven the coconuts benefit skin health. Coconut is often used in hair and skin products and studies show that coconut oil helps improve moisture and lipid content in the skin. Coconuts also help prevent hair damage and is as helpful as most sunscreens at preventing skin damage.
Fatty Acid Medicinal Goodness:
Because coconuts contain saturated fat they’ve been viewed in a negative light in the past. In actual fact, however, the fatty acids in coconut oil are 90% saturated. Recent studies have proven that saturated fats are not harmful to your health. Saturated fat was previously believed to clog arteries, but this has been proven wrong.
The fats in coconut oil are not like those in other, more harmful foods, like cheese. They’re full of MCTs, which are fats of medium length. The body uses these fats for quick release energy and also to produce ketone bodies, which have been scientifically proven to help with diseases like Alzheimer’s and epilepsy.
A coconut broken in half with milk sloshing out of it
Coconuts make you healthy
In the west, coconuts are considered a health food and are somewhat exotic. But many cultures include coconut as a staple in their diets. These people get 60% of their calories from coconuts, and they just so happen to be some of the world’s healthiest people.
Coconuts help with weight loss
Another scientifically proven health benefits of coconuts is that they help you to lose weight, even despite the fact that they’re full of fat. The reason for this is that coconuts help the body to burn energy. The MCTs in coconuts help the body to burn off more energy. In one study, people were asked to include 30 grams of MCTs, from coconuts, per day. These people were shown to increase their energy expenditure by five percent.
Coconuts might be fatty, but they help you to lose weight.
Coconuts help fight viruses
One of the most important health benefits of coconuts is that they help the body to fight viruses. Of the fatty acids in coconuts, around half is 12-carbon Lauric Acis.
Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid. Add to this the fact that coconuts also forms monolaurins, and you’ve got a powerful boost for your immune system. Because both monolaurin and lauric acid kill bacteria, helping to fight viruses and infections.
Coconuts beat hunger fast
Another interesting health benefit of coconuts is that they help to beat hunger. This is likely due to the fact that the ketone bodies provided by coconuts help to reduce appetite. One scientific study a group of healthy men were fed different amounts of MCTs. The men who ate more MCTs were shown to experience less hunger and reduced appetite. Another study showed that eating coconuts in the morning led people to eat less at lunch. What’s clear is that coconuts and coconut oils prevent hunger and therefore are helpful for weight loss.
Coconuts Prevent Seizures
Research is currently being conducted into the effects of ketogenic (low carb, high fat) diets on diseases, including epilepsy. By eating less carbs and more fat we help the body to increase ketone bodies in the blood. This has been shown to significantly reduce the rate at which epileptics experience seizures.
Brain Function and Alzheimers
People who suffer from Alzhemier’s disease are less able to use glucose for energy. This can lead to dementia and to brain fatigue. The ketone bodies that a reproduce by consuming coconuts can help to provide energy to the brain, providing essential energy to cells and helping to reduce Alzeimer symptoms.