Tag: diseases

10 facts: The link between the liver and the feet 🦶🏼

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, detoxification, vegetable,, Food, healing, health, Infection,inflammation, Liver, feet, link, connection, feet swelling, edema, yellow eyes, yellow skin, puffiness, itching, liver issues, cancer, cirrhosis, jaundice, alcohol, diabetes, genetic disorders, autoimmune disease, Obesity, weight loss, Omegas, fatty acid, Science, Supplement

1. Though the entire body- the organs and the cells is interconnected, likewise the feet are very much connected to the liver through the nerve endings. The liver helps filter toxins, produces bile to aid fat absorption, and supports protein processing and blood clotting. Whenever the liver is not functioning properly, there are simple signs in the feet which are physically manifested as the alarming signals for liver attention. These signs, when manifested in the feet, can help in the early diagnosis of a liver problem, making its further management easier.

2. Medically, there is no direct anatomical connection between the liver and the feet. But, like all other organs, the liver is also interconnected with the rest of the body, especially the lower extremities, by nerve endings. In alternative science like Reflexology, the liver is situated on the right side of the body, so the ball and the arch of the right foot connect to the liver. Physiologically, when liver functions are irregular, the changes are reflected in the feet through fluid retention, circulatory changes, nerve endings sensations and vitamin deficiencies. Physical manifestations of secondary symptoms of the feet do reveal the presence of underlying liver disease or even any systemic diseases (like Diabetic neuropathy).

3. Liver problems and chronic liver diseases at early stages may not be known, or the physical symptoms may go unnoticed. But the body does send signals through the feet as well as the skin, which should not be neglected. Though the signals may not always indicate a liver issue, they should not be neglected either. Some of the findings are:

• Nighttime itching of the feet.

• Dryness without any known reason.

• Swelling in the feet and ankles.

• Red and brown dots in legs and feet.

• Deep heel cracks.

• Yellowish discolouration of the skin, including the feet.

4. When some of the signs are worsening and persistent for weeks, those signs can be a warning of urgent evaluation from medical experts. These warning signs can be:

• When itching is very severe.

• Swelling in the feet and around ankles. Low albumin due to a weak liver causes the fluid to leak and accumulate in the ankles and feet.

• Deep heel cracks.

• Spider veins due to a sick liver can cause hormonal imbalance, which results in small blood vessels with a spider-like appearance in the legs and feet.

• Yellowish skin.

• Excessive dryness in the feet.

Spider veins

5. Apart from the alarming signs of the feet, there are other accompanying physical symptoms which are sure signs of impending liver disease. Some of the physical signs of the body are:

• Fluid accumulation in the abdominal cavity (ascites).

• Weight loss or weight gain.

• Swelling in the feet as well as in the legs. (Peripheral oedema)

• Yellow discolouration of eyes and skin (jaundice).

• Redness of the palm.

• Brain fog.

• Numbness in the feet (Paresthesia)

• Pain around the joints and feet.

6. When such warning signs appear, it is best to book urgent medical help. Early intervention can be the key to diagnosing potential underlying liver problems and help to alleviate the foot symptoms as well as the success of treatment in liver disease. There is a long list of liver diseases which can be even genetic and autoimmune in origin. However, some of the common issues which are reported are:

• Hepatitis.

• Fatty liver disease (alcoholic or non-alcoholic)

• Cirrhosis.

• Hemochromatosis.• Wilson disease.

• Hepatocellular carcinoma.

7. Apart from the secondary symptoms of the feet, other physical symptoms which are easily missed for an underlying liver issue for which urgent medical attention is required:

• Feeling tired, weak and fatigued without any reason.

• Abdominal discomfort, especially on the right side of the belly, below the lower ribs.

• Sudden loss of appetite.

• Unexplained weight loss.

• Feeling of fullness during a meal, nausea, vomiting.

• Pale, yellow urine.

• Yellowish skin discolouration and itchiness.

• Puffiness of eyes, feet, belly area.

8. Like liver diseases, other systemic diseases whose secondary symptoms can be displayed in the feet include:

• Gout – Excess uric acid in the body is usually manifested as swelling, redness, and pain in the phalangeal joints of the big toe.

• Diabetic Neuropathy: Damaged nerves due to high blood sugar can lead to loss of sensation and numbness in the feet.

• Peripheral vascular disease: The blood flow is usually restricted to the feet, causing gangrene and eventually leading to amputation of the foot.

Liver friendly diet

9. Liver cleansing: Focusing on liver support regularly is mandatory for liver health and its normal functioning. Some of the routine practises are:

• Restricting alcohol as much as possible.

• Avoiding refined, processed food, sugary and fried foods.

• Drinking water 8-10 glasses/day to flush toxins.

• Maintaining a healthy weight by regular exercise.

• A liver-friendly diet includes lean proteins, whole grains, and plenty of green leafy vegetables.

• Avoid unnecessary medications and supplements to lessen liver load.

Staying hydrated

10. In a nutshell, it is evident that early stages of liver issues are manifested as physical signs in the feet. Changes in the feet like swelling, spider veins, cracked heels, white nail beds, and yellowish skin are most likely signs of underlying liver issues, which should be given urgent medical attention. These signs should never be treated as minor and neglected. Early diagnosis and treatment of liver diseases can be more reversible than attending to it at a late stage, which can be difficult to treat and sometimes life-threatening.

Thanks for reading 🙏

Peace and love.

10 facts : Why sea buckthorn has gained popularity?

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, brain, Food, Fruits, veggies, berries, hair, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, Nature,, Omegas, fatty acid, Science, Sea buckthorn, Siberian pineapple, sand thorn, berries, super fruit, antioxidants, flavonoids, vitamin , supplements, diabetes, heart, hypertension, high cholesterol, high BP, anti inflammatory, metab, self healing, Skin, hair, wellness

1.Sea Buckthorn (Hippophae rhamnoides) is a shrub with yellowish-orange berries, a native of Southeast Asia and Europe. Other names used are sea berry, sand thorn and Siberian pineapple. Recent research has highlighted the tremendous health benefits of the fruit berries grown on this high-altitude shrub, which has been quite common on the Himalayan steep slopes for centuries. This shrub and its fruits are not new to the natives living in those regions. But, suddenly, it has gained much popularity due to its label as “Super food” by the recent scientific studies. The berries of this shrub are identified to have about 190 flavonoids and polyphenols, rich in Omega fatty acids and 15 times more vitamin C than oranges.

2. Sea Buckthorn’s nutritional profile stands out among many fruits and berries provided by the plant kingdom. It is considered a “superfood” for its amazing nutritional value.

• These berries have a rich supply of fat-soluble vitamin A, such as Beta-carotene (due to the orange colour), lycopene and Zeaxanthin.

• Vitamin E includes 8 natural variants, the tocotrienols.

• Vitamin K2 in natural form, which is quite rare in plants.

• Plant-based Omega 3, 6, 9, which is a complete omega fatty acid profile.

• Omega 7, which is Palmitoleic acid, is a rare variant.

• Vitamin C, which is 15 times more than that of a typical orange.

• Multiple bioactive compounds like flavonoids, phytosterols, organic acids and Tanins.

3. Heart-friendly: One of the main reasons for Sea Buckthorn berries’ attraction is their profound benefit to cardiovascular health.

• The Omega profile and bioactive compound help to lower LDL cholesterol, prevent plaque buildup, and lower blood pressure.

• Improve Cholesterol: Phytosterols reduce cholesterol absorption, LDL and triglycerides in the gut and maintain the level of good cholesterol, HDL.

• Relaxes the blood vessels and lowers the blood pressure.

• The antioxidant properties prevent LDL plaques from being deposited on the arterial wall and lower the risk of atherosclerosis.

• Reduces the risk of thrombosis by thinning the blood due to antiplatelet aggregation properties.

4. Diabetes: Studies have proven that sea buckthorn berries, due to their powerful antioxidant profile, help in the management of type 2 diabetes. Here are some of the potential benefits:

• These berries improve the metabolic function and lower the fasting blood sugar levels.

• Helps the body to improve insulin sensitivity and lower the resistance in due course.

• Its anti-inflammatory properties help to fight inflammation and prevent organ damage, which is a characteristic of diabetic progression.

• Reduce the damage to the beta cells of the pancreas, which produce insulin.

• Promotes heart health, which is otherwise a cardiovascular risk for diabetics.

• Boost immunity, which is important for diabetics or anyone with a chronic illness.

5. Metabolic disorder: Collectively, metabolic disorders include obesity, hyperglycaemia, high blood pressure, and dyslipidemia. The different ways of managing metabolic syndrome can be controlling blood sugar, lowering insulin resistance, improving dyslipidemia, reducing abnormal lipogenesis, lowering blood pressure and also improving gut health. The rich nutritional profile of sea buckthorn, which contains various flavonoids, omega fatty acids, and vitamins, helps to promote a positive impact on metabolic activities and prevent complications in metabolic pathways in such individuals.

6. Other amazing benefits :

• Aids cancer therapy: Studies have shown that flavonoids such as quercetin, kaempferol, and isorhemnetin present in sea buckthorn berry juice and oil extract can induce a cytotoxic response and prevent cancer cells from multiplying.

• Skin / cosmetic uses: Due to their rich nutritional profile of vitamins and omega fatty acids, these berries promote skin health, promote hair growth, increase blood circulation and reduce signs of ageing.

• Effective in promoting gut health and liver health by lowering liver inflammation, fibrosis and scarring.

• Disease prevention: Sea buckthorn, due to flavonoids and antioxidants, prevents free radical damage, reduces oxidative stress and lowers the risk of chronic diseases.

7. Interaction: Sea buckthorn berries are usually safe, and there is no evidence of adverse side effects. But due to its rich content of various nutrients, there may be drug interactions, and precautions are necessary:

• People with bleeding disorders and those undergoing surgery should avoid situations where there is a risk of slowing blood clotting, bruising and bleeding.

• Anticoagulant and antiplatelet drugs can interact with sea buckthorn and pose a risk of bleeding.

• People on high blood pressure medication should avoid it as they can further lower their BP.

8. Uses: The raw berries are sour and acidic in taste. So, it is not usually consumed raw; instead, it is converted into functional foods.

• Juices and pulp: They are diluted in water before drinking and used in pies, desserts, jams and herbal teas.

• Oils are used in the form of capsules as a vegan Omega fatty acid source, used in hair and skin wellness.

• Powders: As supplements in drinks, smoothies and teas.

9. Availability: Sea buckthorn berries are available in local markets specific to the native regions of Asia -Pacific where they are grown. Otherwise, they are available as products in supermarkets, stores, and retail in different brands. It is important to buy from known, reputable brands for safety issues.

They are available in juices (cold-pressed is best), pulps, dried berry powder, gummies, tablets, capsules and in oil extract. Due to their nutritional value, the products are widely used and have been quite popular.

10. Takeaway: Sea buckthorn berries have been used for centuries by the native people of mainly Asia, especially in the Himalayan regions, Ladakh, China and European regions. But recent scientific studies and research have identified its rich nutritional profile, which has attracted the attention of health enthusiasts. Therefore, these tiny berries have become popular, and the products are selling widely nowadays. No doubt, sea buckthorn is, indeed, a super fruit and its intake in moderation, in whatever form, can be helpful for overall health and wellness.

Thanks for reading.

Peace and love 🙏

10 facts : Although honey 🍯 is similar to sugar, why it is still considered a healthier option ?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Bee,, Blog, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Cooling, freezing, storage, Food, Gut friendly, microbes, healing, health, Heart friendly, weight friendly, gut healthy, constipation,, Honey, beehives, polyphenols, antioxidants, anti inflammatory, cough, cardiovascular diseases, neurological diseases, Nature,, Science, self healing, wellness

1. Honey is about 80% sugar, mostly fructose and glucose and is considered a natural sweetener. Since it is a derivative of plant nectar, it is a storehouse of bioactive compounds like polyphenols, flavonoids, vitamins, minerals and antioxidants. It is a blend of many natural substances, depending upon the different varieties of flowers whose nectar is collected by the bees. Because of its nutritional profile, honey has tremendous health benefits and is considered a healthy sweetener.

Beehives

2. Though honey is rich in sugar, it is a powerhouse of nutritional content in raw, unprocessed form. Depending upon the sources, the nutritional content can vary. Pasteurised honey is processed, filtered and can have a lesser quantity of flavonoids and polyphenols. Besides the antioxidant properties, honey includes calcium, potassium, vitamins, copper, iron and zinc. It also contains a trace amount of protein. Depending upon the varieties of flowers’ nectar, climatic conditions, examples of honey varieties are:

• Clover honey

• Wildflower honey

• Orange blossom honey

• Alfaalfa honey

• Buckwheat honey

• Rare variety like Manuka honey, found in New Zealand

3. Sources: Honey is the only natural sugar source which is produced by insects that humans consume. It is best when consumed raw and unrefined. Supermarket honey available is usually processed, pasteurised honey. Honey should be best sourced from local markets and local farmers, where the content is “pure honey” without any additives. These types of honey are lighter in colour and consistency. Darker varieties are stronger in flavour and nutritionally rich. Honey should be preserved in a glass bottle or plastic airtight container, below 32 degrees F.

4. Crystallisation: This is a natural process of honey where it is transformed from a liquid to a solid state depending upon the temperature and how it is stored. Crystallisation of honey doesn’t mean that the honey is spoiled. Honey with a higher content of sugar (fructose, glucose) is quickly crystallized like Alfalfa and clover types. Crystallisation happens as the dense sugar molecules start to hold the water permanently, which is, in fact, a sign of pure, unadulterated honey. The honey can be restored to its liquid form by putting the honey jar in a warm water container. Boiling water should be avoided as the nutritional content can be compromised.

5. Storage: Honey doesn’t require refrigeration. Its shelf life is around 2 years. Refrigeration and cold temperatures can lead to crystallisation of honey. It can be stored at room temperature at 20 to 25 degrees C or around 60 degrees F, ideally in an airtight glass container. It can also be stored in a food-grade plastic container. In the kitchen, it can be placed in a dry, dark place or pantry, avoiding direct sunlight.

6. Health benefits: As honey is rich in sugar, it should be consumed in small quantities rather than in large amounts. For centuries, the latest research has shown that honey has promising health benefits and healing properties. Some of them:

• Antioxidant rich so consuming raw, unrefined honey on regular basis can have anti-inflammatory benefits.

• Promote balance of blood sugar levels than regular refined sugar.

• Improves heart health by maintaining blood pressure, regulate heart beats.

• Since it has anti-bacterial properties , it can promote wound healing.

• Suppress sore throat and cough and support respiratory health.

• Supports gut health and is helpful in case of irritable bowel disease.

• Anti-fungal, anti-bacterial & anti-cancer.

7. Brain health: Research suggests that honey has amazing benefits for brain health and can prevent neurodegenerative diseases. Manuka honey is the best for brain health. Some of the neurological benefits of honey are:

• Unlike a refined sugar rush, honey can provide a natural, steady energy flow to neurons.• Flavonoids and phenolic acids can prevent free radical oxidative stress and cell damage in neurons.

• Supports memory by protecting brain cell mitochondria and elevates BDNF (brain-derived neurotrophic factor).

• Studies show honey is neuroprotective and prevents cognitive decline.

• Honey naturally contains melatonin, which supports sleep, and naturally removes toxins from the brain that build up while awake.

8. Alleviate cough: Studies have shown that honey is effective in soothing a cough. Drinking honey with a little warm water during a cough can help to form a coating in the throat. Its anti-bacterial and anti-inflammatory properties help as a healing aid for infections. Moreover, honey is safer as a home remedy than over-the-counter medications. It can be given to all age groups except children below 1 year of age, when there is a risk of food poisoning. Research shows that honey is far better than medicines like diphenhydramine (anti-histamine) and has a similar effect to drugs like dextromethorphan (cough suppressant ) and Salbutamol ( asthma drug).

9. Though honey is a natural sugar alternative, it is usually safe and healthy for daily consumption in moderation. There is no such standard recommendation, but experts suggest that 6-7 teaspoons daily should not be exceeded. WHO guidelines suggest that daily consumption of free sugar should not exceed 10% of daily intake. Since it has therapeutic benefits, its daily consumption can be beneficial for both gut health and the immune system. While using honey as a sugar substitute, other refined sugar food items should be completely avoided, as there are chances of weight gain (due to extra calories), sugar spikes in insulin-sensitive diabetics.

10. Takeaway: Research has shown for decades that honey is healthy with tremendous therapeutic effects when consumed in moderation as a wellness habit. Honey can replace the intake of refined sugar in several ways, such as:

• For dessert, yoghurt or breakfast bowls.

• Herbal teas, green teas.

• Morning, on an empty stomach with warm water as an aid to digestion and immunity.

• Honey should be avoided in boiling water or while cooking, as it may damage its nutritional value.

Thanks for reading.

Peace and love 🙏

10 facts : Cumin, a robust spice 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Cumin seeds, spices, herbs, antioxidants, anti-inflammatory, anti-bacterial, vitamins, minerals, Flavonoids, antioxidants, anti inflammatory, Food, healing, health, herb, Nature,, Science, Supplement

1. Cumin is a common spice, scientifically known as Cumin cyminum, mostly used in Indian,South Asian, and Middle Eastern cooking for a variety of dishes and also used for tempering with lentil soups and blending with other herbs. It has been used for centuries, but apart from adding aroma, taste and flavour to meals, people were not so aware of its composition and tremendous health benefits until widespread scientific research was carried out in recent years. Studies have shown that cumin is rich in nutrients, antioxidants, and iron and has a long list of health benefits. Its most important health benefit is that it improves digestion by stimulating digestive enzymes.

2. Nutritionally, cumin contains flavonoids, which are antioxidants and prevent many illnesses. The primary earthy flavour of cumin comes from a compound called cuminaldehyde. Cumin is used both as whole seeds and in powdered form. Usually, three types: white cumin, black cumin and brown variety. All the varieties are rich in vitamins B, C, A, E, and K, as well as minerals such as iron, magnesium, copper, and manganese. Cumin oil is used in cosmetics, perfumes and as an essential oil for its antibacterial activity and aroma.

3. Cumin as antioxidants: Naturally, cumin contains substances like apigenin and luteolin, which are bioactive compounds that damage free radicals and keep the healthy cells free from oxidative stress. In some studies, cumin is found to have anti-cancer properties and keeps the cancer cells from multiplying. Like curcumin, cumin has been shown to have purgative qualities which possess potential benefits from treating tumours to simple ailments like the common cold. They are found to be effective against various types of cancers, including stomach, colon and liver.

Blood sugar levels

4. Cumin and diabetes: Several studies have shown promising results that can aid in diabetes treatment. When excess blood sugar in the bloodstream leads to the formation of advanced glycation end products (AGEs), it causes harm to body cells, including damage to kidneys, eyes, nerves and small blood vessels. Cumin, on regular use, is found to lower AGEs. Routinely using cumin as a seasoning as well as a supplement has been found to lower blood sugar in diabetics.

Cholesterol levels

5. Cumin and cholesterol: Many clinical studies have shown that cumin can improve the levels of blood cholesterol in individuals who suffer from high cholesterol. Cumin contains phytosterols, which naturally inhibit cholesterol absorption in the body. It is found to increase the level of HDL, ‘good’ cholesterol, which is protective against atherosclerosis. Studies have shown regular intake of cumin lowers harmful triglycerides and total cholesterol.

Gas/ bloated

6. Cumin as a digestive aid: Cumin has been traditionally used as a digestive aid for centuries. Now, several studies have proved that cumin stimulates the digestive enzymes and facilitates digestion. It helps in the release of bile and helps in the digestion of fats. Clinical studies have shown that regular intake of cumin in concentrated form has been shown to reduce the symptoms of irritable bowel syndrome. Cumin is iron-dense and is a good source of iron in children and women.

7. Other potential powerful benefits of cumin include:

• Cumin helps in weight loss in obese and overweight individuals.

• Cumin acts as an anti-stress agent due to its effective antioxidant properties.

• Cumin supports the immune system because of its antioxidant properties and vitamin C.

• Cumin water intake causes detoxification, releases toxins and gives a healthier looking skin, preventing wrinkles. Due to its anti-bacterial properties, it prevents acne.

• Cumin supports respiratory health by reducing congestion and improving breath quality.

• Cumin has anti-inflammatory properties and improves several symptoms in cases of many chronic inflammatory diseases, like pain and swelling in chronic arthritis.

8. Side effects of Cumin: Cumin can be used in everyday cooking, and it is very beneficial and does not cause any harmful effects. But, a very concentrated extract in supplements or excessive consumption can cause side effects:

• Digestive discomfort such as belching, gas, bloating, and heartburn.

• Blood sugar drops, especially in diabetics using blood sugar medication.

• Slow blood clotting, bruising or bleeding risk when taken along with anti-coagulants.• Physical /mental stress: Heavy doses of cumin can cause drowsiness, mental clouding and strain to the liver and kidneys.

• Allergic reactions.

9. Dosing: Dietary cumin used in everyday cooking, around 1-2 teaspoons, is always harmless and beneficial to human health. But, if prescribed as a supplement, it should be used under a healthcare professional’s guidance. There is no guideline for recommended doses, but it can depend on the age, general health, pre-existing health conditions, and the kind of product used. Not all natural products found in supermarkets or pharmacies are necessarily good and safe.

10. Takeaway: Cumin is a warm, healthy aromatic spice, used both in whole and powdered form. It is full of essential nutrients and beneficial to health. For centuries, cumin has been used in traditional as well as modern cooking, and has always enhanced not only the taste, but also proved to be very significant to health. It improves metabolism, boosts digestion, supports the immune system, and is protective of overall health wellbeing and prevents chronic health issues.

Thanks for reading.

Peace and love 🙏

10 facts: Bifidobacterium, the power members of human gut flora 🙌

by drjurisharma, posted in Adults, young people,, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, dairy, curd, yogurt, Dairy, milk, milk products, cheese, butter,, Food, Gut, gut health, microbes, Bifidobacterium, bacteria, milk, milk products, fermented foods, healing, health, milk, dairy, curd, yoghurt, self healing, SIBO, intestinal disease, IBS, diabetes, abdominal pain, bloating,gas, pain,, wellness

1. Bifidobacterium is a genus of microbes present naturally in human gut microbiota and the human oral cavity that are found to have potential health benefits for their host. Research has shown that these members of the gut microbiota have health-promoting properties, probiotic effects, and protection against various pathogens on their human host. Extensive studies have investigated the probiotic effect and the protective effect against pathogens on their host, for which bifidobacteria have been used to treat various gastrointestinal disorders, including colorectal cancers.

2. Bifidobacterium belongs to the phylum Actinobacteria and consists of 45 species. They have been an integral component of human and animal gut flora. They are Gram-positive, rod-shaped bacteria, non-sporing, catalase-negative, which break down carbohydrates into acetic acid and lactic acid without releasing carbon dioxide. Apart from various potential health benefits, the significant effect of bifidobacteria is that they can turn out drug chemicals, enzymes, vitamin B and K, carboxylic acid, which reduces the growth of fungi, facilitates the digestion and absorption of nutrients.

3. Bifidobacterium beneficial effect: Bifidobacterium species are most abundantly found in the large intestine, especially in the colon. The various beneficial roles played by Bifidobacterium are –

• Prevention of intestinal infections.

• Decreasing serum cholesterol.

• Stimulate the immune system.

• Alleviate the lactose intolerance.

• Help in the production of vitamins B12, B1, B7 and riboflavin synthesis.

• Prevention and treatment of colorectal cancer and inflammatory bowel diseases.

4. Bifidobacterium and diarrhoea: Because of their potential benefits, bifidobacterium strains are selectively chosen to administer and treat various gastrointestinal disorders. Studies have shown that strains of Bifidobacterium breve and Bifidobacterium longum, when administered to adults and children with acute diarrhoea, were found to reduce the duration of diarrhoea. The patients, both children and adults, who took antibiotics were also given the probiotic strains of Bifidobacterium, which do not interfere with the antibiotic effect, instead benefiting from the probiotic effect.

5. Bifidobacterium and colorectal cancer: Several animal studies have shown that various species of Bifidobacterium are found to reduce the cancer risk of the liver, colon, mammary glands and small intestine. Probiotic species of Bifidobacterium repress the growth of procarcinogens, which are responsible for tumourous growth in the intestines. Several studies have shown that probiotic strains of Bifidobacterium species have been beneficial when used as an adjuvant in cancer treatment.

6. Bifidobacterium longum species: This species has been shown to have immense benefits in various studies consistently. Some of the known benefits:

• Consumption of this strain can promote anti-oxidative properties, anti-viral benefits, and anti-obesity effects.

• It can help in developing innate immunity, preventing influenza and fever, and has an immunomodulation effect.

• Consumption of this strain can help in the protection against hepatocellular damage and help in the treatment of hepatic encephalopathy.

• It has an anti-ageing effect, supports bone health, and improves memory.

Fermented milk products

7. Bifidobacterium species like breve, lactis, and bifidum have all been found to have potential health benefits.

• B.breve has a strong anti-allergic effect, prevents oxidative stress, and alleviates UV barrier.

• B.lactis has an anti-inflammatory effect, anti-bacterial activity (against streptococci), and

protection against intestinal mucosal damage.

8.B bifidum inhibits H. pylori and is useful in the treatment of allergic diseases. It is a potent anti-inflammatory agent, too.8. Bifidus-rich foods: Bifidobacterium is a group of lactose-utilising bacteria that are mainly found in probiotic foods, such as milk with added strains. Food rich in Bifidobacterium species is:

• Yoghurt with live active culture, cultured butter milk

• Fermented soy milk

• Fermented milk, cheese like cheddar, aged, mozzarella, Gouda

• Kefir, sauerkraut, miso, kimchi, tempeh

9. While buying and consuming commercial food containing Bifidobacterium, ensure safety tips:

• Checking labels and buying products with “ live and active culture”

• Consuming together with prebiotics to get the best results. Prebiotics include bananas, onions,

garlic, and whole grains.

• Prevent heating as heat kills live bacteria. So, raw fermented food and unpasteurised foods are best.

• Supplements can be supportive in irritable bowel syndrome, immunity and bloating.

10. Takeaway: Bifidobacterium species have been proven to have immense health benefits to humans through their metabolic activity. Studies have shown that normal adults and children with healthy immunity status can regularly consume fermented food with live Bifidobacterium species, which can further boost health and prevent many chronic inflammatory diseases. People with weak immunity, the elderly, pregnant and breastfeeding mothers should avoid such foods to prevent complications like allergic reactions.

Thanks for reading.

Peace and love 🙏

10 facts : Nitric oxide (NO) is body’s power source 💪

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, brain, cognitive health, Food, healing, health, Heart disease, Nature,, Nitric oxide, NO, gas, vasodilation, cardiovascular system, heart, body, lungs, brain, endurance sports, athletic ability, erectile dysfunction, blood vessels, Science, wellness

1.Nitric oxide is a gas that is naturally produced by our body. Its basic function is to relax the blood vessels, which in turn transport the blood, oxygen and nutrients to the different organs and cells of the body to function smoothly. Nitric oxide is a vital nutrient as it protects the layers of cells in the blood vessels. It regulates the cardiovascular system, immune system, and nervous system. When nitric oxide is scarce in the body, it leads to a condition called endothelial dysfunction, which can risk the cardiovascular system.

2. Nitric oxide, as a powerful molecule, has many protective health benefits and is vital to human health. The potential benefits are:

• Cardiovascular system: Since it is a vasodilator, it lowers the blood pressure, relaxes the blood vessels, ensuring a smooth transportation of blood throughout the body.

• It lowers the inflammation in the body as it acts as an antimicrobial agent, a free radical agent.

• Neurological system: It is a neurotransmitter and helps in communication between nerve cells.

• It helps in exercise endurance as an oxygen delivery agent and improves athletic performance.

• It helps in treating erectile dysfunction.

3. Diverse physiological role: The NO (nitric oxide) molecule is synthesised from L-arginine in the tissues of the body by using the iso-forms of nitric oxide synthase. As mentioned before, NO gas is important in maintaining the endothelial layers of the blood vessels, as well as the blood flow through the vessels, and also inhibiting the activation of blood platelets. NO activates an iron- containing protein and helps to bind with haem. It regulates the immune system as a primary defense mechanism against attack by microorganisms. It acts as a neurotransmitter for nerve cells of certain types. NO activates several cellular activities.

4. Physical endurance and Nitric oxide: Research studies have clearly shown that Nitric oxide (NO) plays an active role in vasodilation, improves and enhances blood flow through blood vessels, organs and in mitochondrial respiration. Thereby, it promotes sports performance, endurance and aids in the healing and recovery of tissues. Nitric oxide and physical activity are very closely related. Evidence-based studies have shown that exercise helps to increase the level of nitric oxide, so it is highly recommended for athletes and patients with cardiovascular disorders.

5. Nitric oxide and erectile dysfunction: Erectile dysfunction is mainly caused by impaired nitric oxide bioactivity. The nerves and endothelial cells release nitric oxide when stimulated, which causes vasodilatation of blood vessels and relaxation of smooth muscles. When there is low nitric oxide production, it results in impaired vasodilation and endothelial dysfunctions, causing erectile dysfunction. Common risk factors are high blood pressure, diabetes, smoking and aging.

6. Nitric oxide as a neurotransmitter: Since it is a gas, it acts as a free radical and is synthesised in response to neural activity rather than stored in synaptic vesicles. It can diffuse rapidly through cell membrane barriers and can reach several neuronal and non-neuronal cells in multiple locations. It can act in intracellular targets on both pre-synaptic and post-synaptic neurones to stimulate neurotransmitter release and enhance synaptic plasticity. But excess nitric oxide can cause neurotoxicity, like in Alzheimer’s and Parkinson’s disease.

7. Sources: Nitric oxide naturally releases from oceans, soil bacteria, and the atmosphere by oxidation of ammonia and animal wastes. Some other sources are forest, wild vegetation, fertilizers, fossil fuels combustion and other industrial processes.

The primary source in the human body is the conversion of L-arginine (an amino acid) by enzymes, which releases nitric oxide internally. The different food sources of Nitric oxide are Beetroot, garlic, meat, poultry, leafy green vegetables, citrus fruits, nuts and seeds.

8. Nitric oxide supplement: A healthy, balanced diet rich in vegetables, poultry, and meat is enough to provide the necessary nitrites and nitrates to produce enough nitric oxide for the body’s requirements. If the body’s nitric oxide levels are low, your health care provider might give you nitric oxide supplements. They usually contain the synthetic version of the compounds, which can help the body to produce the optimal level of nitric oxide. Supplements are generally safe when taken under expert supervision and in an appropriate dosage.

9.Side-effects: Nitric oxide supplements, as mentioned above, are considered safe when taken under medical guidance. Overexposure and overdosing may cause side effects:

• Physical symptoms include nausea, vomiting, headache, and stomach upset.

• Heart palpitation, dizziness, lightheadedness, sudden drop of blood pressure.

• Interaction with other medications, such as blood pressure medication and erectile dysfunction medication, can cause a serious risk.

• Overexposure can cause coughing, shortness of breath, and lung injury.

10. Some of the known nitric oxide supplements are:

• Arginine

• Citrulline

• Nitrates

• Vitamin C, flavonoids, and polyphenols make nitric oxide easily available for the body for different purposes.

Doses depend on the individual requirements and the compounds of the supplement.

Thanks for reading.

Peace and love 🙏

10 facts:Microplastics/Nanoplastics impact on human health 😢

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, Brain, nervous system, gastrointestinal disease, autism, cancer, Food, healing, health, health hazard, Infection,inflammation, Inflammation, diseases, environmental damage, health issues, Microplastics, nanoplastics, water, plastic, global issues, aquatic, Nature,, Science, wellness

1. Microplastics are small plastic particles, less than 5mm in size, while nanoplastics are extremely small, less than 100 nanometers, and are found in the whole environment, everywhere, in the air, water, and soil. The greatest impact of these small particles on aquatic life has been a trending topic in recent times. The potential hazard to human lives is a great concern, too. Microplastics come from many sources. Tiny particles produced from polyethene plastic are used in many cosmetic products, even in health products, as an exfoliate. Plastic pollution is seen in both food and drink product packaging, the most hazardous being the bottled water. The direct effects of plastic particles, especially chemicals like BPA, on human health are still the subject of ongoing research widely carried out.

Microbeads

2. Microplastics have been used in many industrial and cosmetic products as microbeads. They are also used in toothpaste, as vectors for drug delivery, cleaning agents, plastic packaging in food and drinks, and manufacturing products. Some examples of primary and secondary uses of microplastics:

• Personal care /cosmetics like toothpaste, facial scrubs, and cleansers.

• Agricultural products are used as coatings in fertilisers and in seeds.

Industrial products such as paints, textiles, tyre materials, and many types of machinery.

• Sports like synthetic turf.

• Secondary microplastics are released from packaging and fragmentation of bottles, bags and debris, produced by fragmentation and weathering due to exposure to UV lights, weather and mechanical activity.

3. Microplastics as a global threat has become an issue of grave concern because of their impact on all compartments of the environment, that is, air, water and soil. The most common concern is the food packaging on major food items such as mineral water, drinks, dairy, snacks, meat, fish, and frozen products. The contact of contamination is between the food item and the container/ the outer package is actually the cause of mutual transfer between the content and the plastic. Besides these, microplastics are also found in sediments in freshwater, the ocean, soil ecosystems, and on beaches, becoming a threat to not just humans but also other life on earth, including aquatic animals.

4. Microplastic pollution: Over the years, the growing presence of microplastics in the environment has increased day by day. The microplastics have high polymer content, so they remain non-perishable, non-degradable in soil, and insoluble in water. The direct impact on humans can be:

•Consumption of bottled water and plastic packaged drinks.

•Food packaging of different items.

•Indirect effect of microplastics from consuming aquatic foods like seafood, fish, and crustaceans.

•Personal care items like fabrics ( sportswear), toothpaste, face scrubs, and exfoliating products through micro beads.

•Industrial products.

5. Accumulation in the human body: Microplastics/ Nanoplastics easily accumulate in the human body through different sources :

• Ingestion through the food supply chain.

• Inhaled through air pollution.

• Ingested through drinks and water.

• Microplastics can enter the human body through dermal contact via sweat, wounds, an indirect route like unfiltered sewage plant, seawater, and seafood.

6. Recent studies have detected microplastics/nanoplastics in different human tissues and organs, including the brain. Traces are found in blood, liver, kidneys, lungs, and saliva. They mainly enter into different organs and tissues through the respiratory and gastrointestinal tracts. Nanoplastics, which are even smaller ( less than 1micrometer ), are more dangerous as they can infiltrate the human cells. Microplastics have also been found in human breast milk, placenta, meconium, and an infant’s first stool.

Health concerns

7. Impact on human health:

•Oxidative damage: Microplastics can cause oxidative damage, DNA damage and changes ingene activity.

• Reproductive effects can be ovarian scarring, low sperm count, and metabolic disorders in offspring.

• Deposits of BPA, phthalates, and heavy metals can cause damage to the brain, nervous system, reproductive, gastrointestinal and respiratory systems.

• Other effects can be inflammation, cell death, changes in hormone and lipid metabolism, and an altered gut microbiome.

8. Research shows that potential health risks due to absorption, inhalation and ingestion of microplastics and nanoplastics are an alarming public health issue. The most important key effects can be:

• Regular or frequent exposures can cause chronic inflammation in the gastrointestinal system, endocrine disruptions, and a weakened immune system.

• Accumulation in the respiratory system can cause lung inflammation, chronic asthma, chronic obstructive lung diseases and lowered lung function.

• The reproductive system can be affected, leading to low sperm count and infertility.

• Accumulation in organs like the liver, kidneys, spleen, and placenta can lead to scarring and functional irregularities.

• Increased risk of cancers and cardiovascular issues.

Glass bottle
Ceramic/wooden

9. Supporting the body’s natural detoxification process can be useful in removing microplastics to some extent. Some of the proven ways by which microplastics can be removed from the body are:

• Drinking plenty of water helps flush out toxins.

• Sweating it out by physical exercise, running, or walking.

• Consumption of gut-healthy food like fermented food, prebiotics and probiotics.

• Antioxidant-rich foods like flaxseeds, chia seeds, berries, and cruciferous vegetables.

• High fibre vegetables for forming bulk and binding the waste to be disposed of from the body.

Fibrous diet
Cotton fibre

10. The use of plastic is a global environmental hazard which has been taken seriously worldwide. Some important steps taken are:

• Minimal use of plastics in food supply chains and industrial uses.

• Use of plastic alternatives like bamboo, wood, seaweed, metal, and glass packaging.

• Replacing household items like/with silicon food bags, ceramic, glass utensils, stainless steel containers, wooden utensils.

• Using reusable materials derived from sugarcane, wheat, seaweed, packaging materials like cardboard, paper, plant-based wraps, and foams.

• Natural fibres like jute, organic cotton, and wool.

• Extensive research for the environmental clean-up of plastics and recycling plastics is ongoing in many countries. Plastic-eating bacteria (Ideonella sakaiensis), microbes like Pseudomonas, and Bacillus have been identified which have biodegradable capacity to break down plastics.

Thanks for reading.

Peace and love 🙏

10 facts: Why mitochondrial health is of crucial importance?

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, brain, Brain, nervous system, gastrointestinal disease, autism, cancer, cognitive health, Food, Fruits, veggies, berries, healing, health, Heart disease, Inflammation, diseases, environmental damage, health issues, life, Mitochondria, mitochondrial disease, mitochondrial health, Physical activity, exercise, strength training, walking, meditation, Supplement, Supplement, Coenzyme, Q10

1. Right from the biology textbooks in school, to higher levels of studies and research, the importance of mitochondria has been highlighted time and again. As previously mentioned, mitochondria are known as the ‘powerhouse’ of cells. They are the centre of energy production, metabolism, crucial for cellular functions, ranging from cellular activities, regulating vital functions and including cellular death. In other words, they are critical in maintaining overall health, preventing various diseases and increasing longevity.

2. Mitochondria have their own DNA and undergo a constant process of damage, repair, replacement, and distribution within cells of the body. Through mitochondrial dynamics, a damaged component or an impaired mitochondrion can be replaced, mitochondrial quality can be controlled, and mitochondrial functions can be maintained, thereby preventing disease processes and promoting overall health and well-being. So, continuous mitochondrial dynamics play a pivotal role in maintaining good health on the cellular level and overall longevity.

3. Mitochondria are an integral component of a cell that carries out a series of functions like cellular metabolism, energy production, fission, fusion, mitophagy, ion homeostasis, senescence and cell death (apoptosis). Studies have shown that mitochondrial dynamics play a pivotal role in diverse cellular functions, influencing the activation and functioning of cells and cell movement. Cell movement is the basis of vital processes like wound healing, tissue growth, the immune defence mechanism and disease-related processes like malignant metastasis. Therefore, mitochondrial health and functioning are fundamental to the body’s overall health at the cellular level.

Inflammation/chronic pain

4. Mitochondrial health impacts most of the vital systems of the body, including the immune system, bones, muscles, heart, neurological, cognitive and gut health. So, when mitochondria are dysfunctional or underperforming, the body will exhibit various symptoms like :

• Low immunity status.

• Metabolic syndrome

• Brain and cognitive disorder

• Fatigue syndrome

• Bone and muscle conditions like osteoporosis and sarcopenia.

• Inflammatory diseases.

• Chronic body pain.

Fatigued

5. Mitochondrial disorders are of two types: Inherited types and acquired types. Inherited Mitochondrial disorders can be caused by genetic mutations due to defective genes encoding the ETC (Electron Transport Chain) protein.

• Barth syndrome.

• Kearns- Sayre syndrome.

• Chronic progressive external ophthalmoplegia.

• Leigh syndrome.

• Ataxia.

Acquired types: Mitochondrial disease from external factors like toxins, drugs (mitotoxins), ageing, infections, inflammatory responses, secondary causes like cancer, Alzheimer’s disease, diabetes, Parkinson’s disease, long-standing COVID.

Body aches

6. Symptoms of mitochondrial disorders depend on the underlying factors, such as:

•Inherited types usually affect multiple organs, such as the brain, heart, liver, and muscles.

•People may have muscle fatigue, cognitive decline, hearing loss, vision loss, and GI issues.

•Secondary types can be the consequence of the primary causes, like type 1 diabetes, cancer, mental health disorders, and heart diseases.

•Environmental factors like toxins and drugs may result in mitochondrial dysfunctions.

Acquired types may have both the symptoms of inherited types and the underlying primary cause.

Tiredness

7. Diagnosis and treatment depend mainly on the underlying factors, triggering causes and the primary disease. The diagnosis relies mainly on many criteria, such as clinical, biochemical, tissue, and molecular specificity of clinical and laboratory findings.Treatment depends on the family history, clinical findings, laboratory findings, and metabolic/ molecular diagnosis. Treatments are usually antioxidant intakes, regular calorie intake, exercise, and specific treatment depending on the primary disease and definite mitochondrial dysfunction.

Supplements/ antioxidants

8. Commonly used agents for the treatment of both inherited and acquired types are:

• Electron transport chain support, like CoQ10 (ubiquinol)

• Electron carrier support, such as Niacin and Riboflavin.

• Fatty acid oxidation support, Biotin L-carnitine.

• Enzyme co-factors like Thiamine, Pantothenic acid, Biotin, and Alpha-lipoic acid.

• Anti-oxidants like Vitamin E, C, L-carnitine, and CoQ10.

Holistic health

9. Mitochondrial diseases have no cure, but a holistic lifestyle approach can improve the quality of life. The focus is mainly on energy preservation, nutrition, exercise, and stress management.

• Conservation of energy is essential to reduce fatigue, like planning out the daily and weekly schedule, taking rest in between normal chores, using assistive devices to minimise effort, and seeking help to reduce workload.

• Balanced diet of healthy protein, whole grains, fruits, vegetables, and healthy fats. Hydration and using supplements for health support.

• Exercise may include moderate activity, such as walking, swimming, or aerobic exercise.

• Prioritising sleep, avoiding toxins like quitting alcohol and smoking, managing stress like meditation, mindfulness tools, and nature bathing.

Whole Foods

10. In a nutshell, mitochondrial dysfunction is very complex in nature and still not completely understood. Mitochondrial dysfunction is differentiated as primary and secondary (acquired) types, and the diagnosis is again very complex. But there is the MDC scoring system, which is beneficial. Millions of people across the world suffer from some types of mitochondrial dysfunctions, which include diabetes, autism, cancer, blindness, heart, kidneys, liver or infertility issues, Alzheimer’s, Parkinson’s and chronic fatigue syndrome. Bringing out lifestyle changes can be helpful to improve the quality of life as well as mitochondrial health.

Thanks for reading.

Peace and love 🙏

10 important facts about tocotrienols 🙌

by drjurisharma, posted in antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, Brain, nervous system, gastrointestinal disease, autism, cancer, Cholesterol, Food, healing, health, Heart disease, Infection,inflammation, Nature,, Palm oil, cooking oil, heart health, cardiovascular disease, Vitamin E, tocotrienols, tocopherol, nutritional, supplements

Tocotrienol complex

1. Vitamin E is actually a complex of 8 different compounds, which include 4 tocopherols and 4 tocotrienols , each of which can be further divided into alpha, beta, gamma, and delta forms. While tocopherols have been the focus of most research, tocotrienols have not received as much attention. Consequently, many vitamin E supplements available in the market predominantly feature tocopherols, leaving the full potential benefits of tocotrienols yet to be explored.

2.Many Vitamin E supplements on the market primarily contain tocopherol as their main ingredient, which means that their full benefits for the body are not realized. Recent research has shown that tocotrienols are powerful antioxidants with various health benefits. They possess neuroprotective properties, help reduce cholesterol levels, promote skin and hair growth, protect the liver, prevent strokes, and may even help prevent sterility. Additionally, tocotrienols are known to combat inflammation.

3.Actually, tocotrienols help significantly in the body to lower inflammation. Studies have shown that tocotrienols are five times more potent than tocopherols in reducing inflammation. Research has shown that tocotrienols are available in different forms: Delta tocotrienols and gamma tocotrienols, of which delta tocotrienols have five times more potency than tocopherols to fight inflammation in the body. In fact, tocotrienols are far more potent than tocopherols in the prevention of oxidative stress.

4. The widespread benefits of tocotrienols can be summed up as :

• Powerful antioxidant.

• Powerful antimicrobial

• Neuro-protective.

• Anti-cholesterol effect.

• Anti-tumour, anti-cancer,

• Prevents stroke

• Anti-inflammatory, prevents autoimmune diseases.

• Protective to the cardiovascular system, hepato-protective, and promotes hair growth.

• Promotes bone health, especially for menopausal women.

Palm fruits

5. Extensive studies have been carried out on the neuroprotective role of tocotrienols, which have shown very positive results on people with stroke, nerve disorders and neurodegenerative diseases. Studies have revealed that astrocytes play an important role in restoring neuronal cells and protect neurons against oxidative stress. Tocotrienols help in preventing glutamate-induced injury and prevent the death of astrocytes. Therefore, tocotrienols are crucial in minimizing neurodegenerative diseases and stroke.

Annatto

6. There are several studies and clinical trials showing evidence of anti-inflammatory effects of tocotrienols by controlling the inflammatory mediators. Research suggested that tocotrienols block the activation of nuclear factor kappa-light-chain-enhancer of activated B cells (NF-kB), one of the main regulators of inflammatory response. Supplementation of tocotrienols is found to reduce tumour necrosis factor alpha (TNF-alpha), interleukin-1 and phorbol ester. It is a potential agent with significant anti-inflammatory effects in atherosclerosis, thyroid diseases, and autoimmune diseases.

7. Research shows that tocotrienols are usually safe for healthy individuals at a minimum dosage. But they do have anti-coagulant properties, so people with blood disorders should avoid taking them. Some contraindications:

• Individuals allergic to any compound of Vitamin E should strictly avoid it.

• As mentioned already, people with bleeding disorders, or anyone who will undergo surgery, should avoid it as it may slow blood clotting.

• Tocotrienols may interact with medicines like anticoagulants and antiplatelets and increase the risk of bleeding.

• Overdosing should be avoided as it may cause physical symptoms like headache, fatigue and GI symptoms.

•High doses of tocopherol can interfere with the efficacy and absorption of tocotrienols.

8.Tocotrienols are generally safe when taken by mouth. There is no standard medical recommendation for dosage. However, under medical supervision, the typical dose of tocotrienols in adults is 100mg – 200mg per day. Dosage can vary depending on the specific health requirement. Supplements are mainly derived from palm and annatto derivatives. They are fat- soluble and best absorbed along with a meal.

Edible oils

9. Food sources: Generally, tocotrienols are rarely found in nature. Even if some food sources are available, they are available in very low quantities. Palm oil has the most concentrated and natural source of tocotrienols, but at a very low level, which is not sufficient for potential health benefits. Other food sources are annatto ,edible oils like rice bran oil, grape seed oil, castor oil, coconut oil, peanut oil, linseed oil, cod liver oil, hazelnuts, oats, olive oil, maize, wheat germ, nuts and barley. Fish like salmon, trout, fruit like avocado, mango, vegetables like red pepper, greens, turnip, and squash are rich in vitamin E and its compounds.

10. Takeaway is that tocotrienols are the least known compound of the Vitamin E family, yet they are the most potent antioxidant and have strong evidence of widespread health benefits. Newest studies show that this compound has senolytic properties, a strong immune response, and apoptosis. They can slow down the process of ageing, reduce oxidative stress, and lower malignant potential. Though in small quantities, regular intake of natural sources of tocotrienols is sufficient for a healthy individual. Supplementation is required when medically prescribed.

Thanks for reading.

Peace and love 🙏

10 facts : Is arsenic in rice, a health issue?

by drjurisharma, posted in Brain, nervous system, gastrointestinal disease, autism, cancer, healing, health, health hazard, Heart disease, Inflammation, diseases, environmental damage, health issues, Nature,, Rice, arsenic, rice , rice products, Science, skin, cancer, anti inflammatory, plant, nature, medicine, herb, Vitamin, iron, minerals, wellness

In general, we are exposed to arsenic daily. Not only through food, but also through air pollution, smoking, contaminated drinking water and so on. Rice is the most common dietary source of arsenic, along with fruits, vegetables and grains. Rice and rice-based products are vulnerable to arsenic contamination because of the method of cultivation, especially from the soil and irrigation water in paddy fields. Therefore, white rice, brown rice, rice snacks, rice milk, infant food and rice cereals are all found to have arsenic.

1.Yes, rice eating can give arsenic exposure, depending on the contamination levels, which can be a health concern in the long run. Arsenic contamination levels in rice can vary based on sources, brands, farming methods, and the use of fertilizers and pesticides.Therefore, it is a potential health hazard, especially for rice-eating countries, mainly in Asia. Consistent arsenic exposure can affect different organs, the nervous system, gastrointestinal system and can even cause cancer. Not many studies have been done so far, but research has confirmed that rice contains a relatively high level of inorganic arsenic, which can be toxic and carcinogenic.

2. Rice has been a staple diet for centuries in Asia, unlike in Europe and America. There are different varieties of rice in which the arsenic levels can differ. According to research studies, different varieties of rice can have different levels of inorganic arsenic, such as:

•White long-grain rice (regular type) contains a higher level of mean arsenic concentration (ppb) as compared to medium or short varieties of regular white rice.

• Pigmented rice, like red rice or black rice, may have a slightly lower level of arsenic than regular white rice in many regions.

•Usually, brown rice, which has a bran and germ covered, is found to have higher levels of arsenic than regular white rice.

3.Research has found that brown rice, red and black rice have around 154 ppb of arsenic concentration, though the quantity varies depending on where they have been sourced. The white rice relatively has a lower quantity of 90 ppm of mean arsenic concentration. Arsenic is a heavy metal which is water-soluble, so the sources are many. It can be contaminated through soil originating from volcanic eruption, mining, power production and other geothermal activities, from irrigated water sources, pesticides, fertilisers and environmental pollution.

4.Different varieties of rice with mean arsenic levels, but the quantities may vary from region to region:

• Arsenic levels are higher in rice grown in the United States and some regions of Europe than in Asian countries like India, Pakistan or China.

• Aromatic rice, like Basmati and Jasmine rice, has a level of around 50-80 ppm, less than regular long-grain rice.

• Medium and short grain white rice contain 80-90 ppm as compared to long grain rice.

• Coloured grain rice, like brown and black rice, contains around 90 ppm.

5.Sources: Organic arsenic can be found in some seafood, seaweed is less toxic than inorganic arsenic, which is found in rice, grains and vegetables. Heath risk of having inorganic arsenic- contaminated rice and other food items can cause heart diseases, stroke, diabetes, cancers, skin and nerve diseases. Arsenic-contaminated infant food and cereals are very toxic to infants and growing children as they can interfere with the growth and development of the brain and nervous system, leading to autistic spectrum disorders, kidney diseases, and gastrointestinal system disorders.

6.Arsenic is odourless and tasteless, water-soluble, and easily absorbed in various food items. Besides, rice, vegetables, grains, arsenic can also be contaminated in poultry, such as chicken meat and eggs. When arsenic-contaminated feed is given to poultry, the arsenic is absorbed by the chicken meat and eggs. Additionally, arsenic-containing drugs administered to poultry and farm animals can lead to contamination, posing a hazard to human consumption.

7.Cutting down rice and grains, and vegetables from the diet is not a solution, as these items are very much part of the staple diet because of nutritional value in a major part of the population around the world. So, the different methods by which arsenic contamination can be reduced in the diet are:

•Sourcing the rice from less contaminated regions, also known brands, where the manufacturer mentions on the package.

• Using the type of rice, such as white regular, short and medium-grain white rice. Cooking brown rice with appropriate method.

• Correct method of cooking.

• Alternative use of whole grains like millet, quinoa, oats, and barley.

8.Typical way of cooking rice, where the water dries out, does not change the arsenic level in rice. Instead, an appropriate method of cooking the rice can reduce the arsenic contamination by 50-60 per cent:

• Overnight, soak the rice and drain the excess water.

• Using a larger quantity of water, like a 6:1 to 10:1 ratio, to cook the rice rather than the regular water level.

• Boil the rice and discard the excess water.

• Cook the rice in a pot slowly rather than in a pressure cooker.

9. Unpolished brown rice naturally contains nutrients and vitamins. Many white rice brands fortify the rice with different nutrients and vitamins, too. Rinsing and draining the excess water after boiling causes a lot of water-soluble vitamins and nutrients to be lost. For instance, rinsing white rice thoroughly causes a considerable amount of folate, niacin and vitamins to be removed from the rice. But in the case of unpolished brown rice, the nutrients and vitamins remain inside the bran covering. So, rinsing the brown rice does not affect the nutrients. Hence, brown rice is still healthier than white rice.

10. Therefore, raw, unpolished brown rice can be thoroughly rinsed, cooked in a pot slowly with a large amount of excess water, like pasta in the ratio of 10:1, which can reduce arsenic concentration by 50-40 per cent. At the same time, the quantity of folate, vitamins and minerals in the boiled brown rice remains intact. In this way, the baseline risk of cancer and health hazard reduces by about 60% which is suitable too. So, eating unpolished brown rice, pigmented rice and aromatic white rice can be suitable with the appropriate method of cooking. Also, using alternative grains like quinoa, millet, and barley is considered a healthy option to be included in the diet routine.

Thanks for reading.

Peace and love 🙏