Tag: fruits

10 compelling reasons to consume Flavanoids to combat oxidative stress 🙌

by drjurisharma, posted in Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, body, health, lifestyle, dietary, exercise, herbs, water, liver, stroke, cancer, hepatitis, brain, detoxification, vegetable,, emotional health, Flavonoids, antioxidants, anti inflammatory, Food, Fresh, local, produce, Fruits, veggies, berries, healing, health, life, meditation, inflammation, disease, physical health, mental health, wellbeing, nature, self healing, wellness
  1. Flavonoids are naturally occurring polyphenolic compounds in various deep-coloured fruits and vegetables. There are 6 different varieties of flavonoids, all of which have antioxidant properties and can help the human body to get rid of different toxins and stress. Therefore, including flavonoids in your routine diet can help to get rid of many chronic health conditions.
  2. Dietary Flavonoids are of 6 subtypes :
    Flavanols , Flavones, Flavan-3-ols, Flavanones, Isoflavones, Anthocyanins.
    Coloured fruits, vegetables, and plants are all rich in flavonoids. Naturally, they are found in apples,purple and red grapes, berries, peaches, oranges, cocoa, chocolate, green tea, black tea, chamomile tea, vegetables like broccoli, lettuce, tomatoes, scallions, red peppers and onions. Flavonoids are dark-coloured pigments so they act as natural pesticides and protect the plants from harmful UV rays, bacteria, viruses and harmful insects.

3. Main functions of flavonoids:
•Powerful antioxidants
•Fights inflammation
•Free radical damage and prevent oxidative stress.

•Anti-haemorrhagic and vasodilatory effects.
•Certain flavonoids, due to their anti-inflammatory and antioxidant properties prevent cancer cells from multiplying and decrease the risk of some cancers.

4.Research shows that oxidative stress can lead to cellular damage and disease development. So, oxidative stress can cause many disease conditions like cancers, diabetes, cardiovascular diseases like hypertension, atherosclerosis, chronic inflammatory diseases, and neurodegenerative diseases. Flavonoids play an important role in reducing this oxidative stress and free radical damage, thereby preventing cellular damage.

Cocoa (Dark Chocolate)

5.Numerous studies have shown that cancers develop due to oxidative stress, genetic mutations,hypoxia and reduced apoptotic function. Apoptosis, in simple terms, is a normal cellular activity whereby the body tries to eliminate unwanted cells. Flavonoids play an integral part in promoting apoptotic cellular pathways and preventing cancer cells from proliferating and multiplying.

6.Research shows that flavonoids protect the different organs including the liver and brain from free radical damage. Studies show that flavonoids have protective effects of various liver injuries caused by drug and alcohol usage. Since, they are anti-inflammatory, and antitumor, they protect the hepatocytes from inflammation and fibrosis.

7.Flavonoids are a polyphenol group of compounds that can improve and reduce the symptoms of depression and anxiety. Clinical studies in the past have shown that dietary intake of flavonoids can lower the risk of depression. However, further studies are still anticipated to make substantial proof.

8.Flavonoids are best when naturally consumed as all dark-coloured fruits, vegetables, and green tea contain abundant polyphenolic compounds. It should be included in the routine diet for overall
well-being. However, many flavonoid supplements are out in the market. The best supplements are Cucurmin (Tumeric), Green tea, grape seed extract, Resveratrol, Quercetin, hesperidin and Rutin.

9. Toxicity: Intake of natural flavonoids on a daily diet is usually enough. Sometimes, flavonoids supplements are clinically recommended. However, the risk of flavanoid toxicity exists, if someone takes a huge amount of highly potent supplements. It may affect anaemic and elderly patients as flavonoids may bind with non-heme iron. Flavanoid toxicity may cause liver failure, hemolytic anaemia and male reproductive issues. Recommended daily dose of consumption should be around 400-600mg/day.

10.A healthy routine diet rich in flavonoids will provide all the necessary support to the human body to maintain biological activity, provide anti-oxidant effects, reduce oxidative stress and prevent chronic diseases, maintain cardiovascular health and prevent infectious diseases. The key point is that the food readily available to us contains the most effective flavonoids and antioxidants that fortify our health and immune system, making expensive supplements unnecessary

Thanks for reading.

Peace and love 🙏

10 facts to know why cold pressed oil is a healthier option 🙌

by drjurisharma, posted in brain, cognitive health, deep fried food, detoxification, vegetable,, Food, gut health, gut bacteria, hormones, Gastrointestinal, GI tract, healing, health, life, mental health, nature, physical therapy, pain, body aches, spinal,, Science, Uncategorized, wellness

Hi everyone !

  1. Any edible oil is cold-pressed oil when it is produced by precipitation, by pressing the seeds at room temperature without using heat for extraction. Unlike refined oil, the process of extraction of cold-pressed oil and filtration is done without using any harmful chemicals and heat. It is produced by the natural method of extraction from seeds by pressing at room temperature so found to be more natural and nutrient-dense.
  2. How the cold-pressed oil is different from other oils? Refined oil extraction involves machinery with different steps of refining, by using chemicals, heat and sometimes bleaching agents so the oil has a high smoking point. Hot-pressed oil involves applying heat during extraction but no chemicals. Vegetable oils are usually hot-pressed oil. Virgin oil involves the extraction of oil from fresh fruits or seeds like virgin olive oil or virgin coconut oil. In some cases, it may differ from cold- pressed oil as the oil is extracted from the fruits or seeds from drying them earlier so the oil retains its nutrients and antioxidants.

3.From a health point of view, out of all cooking oils, cold-pressed oil and virgin oil have the maximum benefits. Both the oil extraction and filtration processes have been made to preserve the maximum nutrients, antioxidants and healthy fats. Even after extraction, these oils are rich in healthy fats like omega 3 and 6, vitamins, and minerals like zinc, magnesium and potassium. These nutrients are very essential for health as anti-inflammatory, and anti-cancer properties and are good for the cardiovascular system.

4.The cold-pressed oil of any variety, restores the natural flavour and physical characteristics of the oil like colour, taste and smell. Apart from having immense health benefits, the oil is light and good for cooking depending on the variety of oil used as per taste buds. Extra virgin olive oil is considered the healthiest as it is extracted from the freshest olives by cold pressed method.

5.Depending on the cooking culture and taste buds, there are a wide variety of cold pressed oil types in the Supermarket like olive oil, soybean, canola, cottonseed, palm, peanut, coconut, sesame, mustard, sunflower and avocado oil. Out of them all, olive oil and coconut oil are among the healthiest varieties as a cooking medium. Extra virgin olive oil, avocado oil and walnut oil varieties have been used as dressing for salads.

6.The reason of the disadvantage of cold-pressed oil is due to its low yielding while extraction and short shelf life of 3-4 months. To increase the volume of the cold-pressed oil, the raw material has to be crushed several times. The method of extraction is usually manual or simple mechanical tool of crushings used at room temperature. Then, the oil is filtered to remove precipitates or any toxins. Due to low production, the cost is usually high.

7.Nowadays, cold-pressed oil is preferred for its environmentally friendly method of extraction. Moreover, the oil is nutrient-rich with tremendous health benefit properties of lowering the risk of heart disease by reducing bad cholesterol, anti-cancer properties and anti-ageing benefits. These oils are rich in polyunsaturated fatty acids which are necessary for brain function and heart health.

8.Another important benefit of cold-pressed oil is that it can aid in the weight loss process. Since it has a high metabolic rate it can facilitate in burning of fat. It is also easier to digest due to its low cholesterol content. But, using excess oil while cooking may overshadow these benefits.

9.Some variety of cold-pressed oil has some special benefits in particular. Like groundnut oil, olive oil improves insulin sensitivity and helps in better control of blood sugar. Lignan is a powerful antioxidant found in cold-pressed sesame oil which helps in lipid peroxidation and thereby lowers blood pressure. There is strong evidence that shows that consumption of olive oil lowers the risk of cancers like breast and GI tracts cancers.

10.It is very essential to switch to a healthy type of cooking medium like cold pressed oil and use them in moderate quantities for cooking daily to lower the health risk. Nutrient-dense, high-calorie- rich oil helps make you feel fuller after eating and reduce your hunger. Together with everyday exercise and considerable hours of fasting between meals can help to maintain overall well-being.

Thanks for reading.

Peace and love 🙏

10 facts about nutty Nutmeg 🙌

by drjurisharma, posted in brain, cognitive health, emotional health, Food, life

Hello everyone ✋


1.Nutmeg is an oval shaped spice seed commonly found in our kitchen. A native spice of Indonesia but is now popular in many cuisines used in both sweet and savoury dishes. It is available as a whole spice and as well as powdered.

2.Anti inflammatory: Studies have shown that nutmeg is rich in anti-inflammatory compounds which help by inhibiting the enzymes that promotes the inflammation process.

3.Antioxidants: It contains powerful antioxidants which reduces oxidative stress and keep the free radical damage under control. Therefore, it’s consumption can help in controlling the progress of certain chronic conditions like neuro degerative diseases, some cancers and heart ailments.

4.Indigestion: Nutmeg has been found to be beneficial when consumed during indigestion, abdominal discomfort and flatulence.

5.Antibacterial: Because of it’s antibacterial properties, it is effective against acne when applied in powdered form along with cinnamon and honey. It is also very helpful in cases of dental cavities, bad breath and gum inflammation.

6.Insomnia: Studies have shown that this spice helps in aiding sleep by improving both the duration and quality. Adding a pinch of nutmeg in a glass of milk before bedtime can do the trick. Research have shown that it can boost libido in men and is also a potential anti-depressant. But further studies are needed in these aspects.


7.Common cold: Since it is rich in anti bacterial properties, it is useful in cases of rhinitis and common cold.

8.Nutrition: It is a source of wide variety of vitamins and minerals like Vitamin A,C,E and minerals like maganese, magnesium, zinc and iron.

9.Toxicity: Small amount of consumption as less than 2 grams is quite safe. But consumption of larger quantity can lead to serious toxicity or even death. Cases of nutmeg toxicity has been reported in the past when used in larger quantity for recreational purposes or due to ignorance.

10.Uses: Nutmeg is a common ingredient used in various European, Indian, Asian cooking, baking dishes, curries etc. Also, we can sprinkle it in our breakfast cereal, coffee, milk, or fruit salad to add the nutty flavor.

Thanks for reading.

Peace and love 🙏

6 important facts: Probiotics and SBO supplements 🙌

by drjurisharma, posted in brain, celebration, cognitive health, emotional health, Food, life

Hello everyone! Have a wonderful and safe day 🙋🏻

 

We know by now that our gut flora is full of the microbiome. It is this microbiome flora which maintains our health and wellbeing. Previously, nobody ever worried about this microbiome flora which is natural and responsible for our good health. But in today’s time, due to consuming highly processed, refined food, heavy toxins and pesticides in food, unhealthy lifestyle, artificial farming and hybrid products, environmental toxins, this gut microbiome flora is greatly affected. The overall health and immunity status of people have suffered much. As a result, many chronic health issues like chronic inflammation, inflammatory bowel diseases, autoimmune conditions, and cancers have increased.

In the past, food used to come directly from the soil. People lived closer to nature. Nowadays, whatever food is available in the Supermarket, are all cleaned, bleached grains, vegetables, fruits, and processed refined, packaged foods. Therefore, the gut microbiome flora is shrinking slowly. This is why more and more people are suffering from gut health issues and other chronic severe conditions.

6 Important facts about Probiotics and SBO supplements:

1. Probiotics are live organisms which are found in some natural foods. They are also available in the form of supplements. There are mainly two types: Lactobacillus acidophilus and Bifidobacteria. They have become very popular in recent times because they provide the gut microbiome flora with good bacteria, improve digestion, increase immunity, and improve overall health and wellbeing.


Probiotics are found naturally in fermented foods like:
Kefir
Saurkraut
Kombucha
Natto
Yoghurt
Apple cider vinegar
Miso
Gherkins
Kimchi

3. Dairy-based probiotics are naturally found in yoghurt, especially in goat milk yoghurt and raw cheese. But, in processed cheese and poorly storage dairy products, probiotic bacteria get denatured. Sometimes, acidic ph in the stomach also can harm the good probiotic bacteria found in dairy. So, having dairy products may not provide enough probiotic in our body.

4. SBOs are soil-based organisms found in the soil, about 6 inches below the topsoil. They are found to be very beneficial to overall good health. To name a few, like Anthrobacter Simplex, Bacillus brevis and many more. Commercially grown plants and crops lack SBOs as they are no longer grown on the natural organic environment. So, SBO supplements are very much in demand.

5. SBO supplements are useful in improving overall immunity status, improving inflammation and digestion. Patients affected by chronic issues, or who undergo chemotherapy, SBOs supplements help improve gut functions and immunity status significantly.

6. While taking Probiotics and SBO supplements, one should start slowly and in consultation with a Physician. About 70%-80% of people can show marked improvement after taking supplements like improving digestion, reducing inflammation, and improving immunity. While some may show slow progress like the symptoms can slowly reduce. While there may not be any improvement or sometimes some people, there may have a negative impact. So the response is quite variable. The decision of using such supplements depends on the individual and his or her requirement. Otherwise, regular intake of natural sources of Probiotics can be very beneficial too.

Thanks for reading.

Blessings and much love to all 💐

Food for Pancreas 🙌

by drjurisharma, posted in Uncategorized

Hello everyone! Have a wonderful day 🙋🏻‍♀️

Courtesy; Pinterest

Thanks for reading.

Blessings and much love to all 💐

Glycemic index: 6 facts to know 🙌

by drjurisharma, posted in Food, life, nature

Hello everyone! Have a wonderful and safe day 🙋🏻

Why do we need to know about the glycemic index of food? The answer is simple. Whatever food we eat, we should know how fast the food is digested and absorbed in our body and raises our blood sugar level. Knowing this, we can arrange our daily meal plan and maintain good health. It will help us to lose weight if necessary, and avoid lifestyle diseases like diabetes, heart diseases.

Six facts to know:

1. Glycemic index refers to how fast a type of carbohydrate consumed is digested and absorbed in the body and raises the blood sugar level. Insulin then helps the sugar molecules to be absorbed by the cells of our body for energy. To be precise, the Glycemic index is referred to the measurement scale of 0 – 100 of the rate at which the carbohydrate is digested and absorbed in the body.

2. Note that the Glycemic index is influenced by other food content also like protein and fat content, as we usually do not consume carbohydrates in isolation during a meal.

3. On the Glycemic index scale :
Low GI – Less than 55
Medium GI – 55-69
High GI – 70 or more
Low GI index means that the particular food has a slower rise of blood sugar levels but has a sustained release of energy.
High GI index means that the particular food indicates a rapid rise in blood sugar and release energy quickly for a shorter period.

4. It is relatively healthy and safe to prefer food with a low GI index as:
It reduces hunger as the energy is slowly reduced.
Helps to lose weight.
Improve cholesterol level.
It helps to lower the risk of heart disease and type 2 diabetes.

This doesn’t mean that all food with higher GI index like potatoes, rice, watermelon, dates, raisins should be avoided entirely, but can be consumed in moderation. But, we should avoid high GI foods like processed, refined, sugary food altogether for better health and wellbeing.

5. Glycemic load: This is a term which is used commonly along with Glycemic index, often as well. It refers to both the quality and quantity of carbohydrate that is eaten during the meal. It indicates how food choices in the feed would affect the blood glucose level in the body.
The equation is Glycemic load = Glycemic index, multiplied by how much quantity of carbohydrate is eaten.

6. Some practical tips:
a. Fibrous vegetables are best in the sense as they are dense and rich in fibres. They are digested by the gut microbes, which in turn provide food for the microbes and in exchange causes a slow and steady absorption. Subsequently, blood sugar is released slowly.

b. Some food like eggs, lean meat, fishes, pulses, full-fat dairy, cheese are not considered in the GI index. So, these foods have little effect on blood sugar level directly. We should consume these foods regularly.

c. Enjoy daily a considerable portion of vegetables and fruits, preferably with a low GI index along with a limited quantity of carbohydrate to regulate the blood sugar efficiently.

d. Acid content in food can slow down the digestion of food so lemon, vinegar, should be added to the meal.

Thanks for reading.

Blessings and much love to all 💐

Pic courtesy :Pinterest

Immunity : 8 signs to indicate that your immunity is intact 🙌

by drjurisharma, posted in Food, life, nature

Hello everone ! Have a wonderful and great day 🙋🏻

1.You have a bodyweight within the range of average weight, according to the height and not being overweight.
2.You have a routine, regular bowel habit.
3.You have clean and clear skin.
4.You get up fresh and remain energetic. There is an absence of laziness.
5.Experiencing a sense of hunger once or twice a day.
6.You don’t have general body ache except with injury or heavy exercise.
7. You experience a sense of wellbeing and generate positive thoughts.
8. You experience deep sleep at night.

These are general signs that indicate that your body is functioning optimally and your immunity is intact. Our body’s immunity and vitality is not acquired by having a glass of smoothy, or daily going to the gym and having a load of supplements. It is the result of what you eat, how you think and how you live.

Three simple ways to build up a strong immunity is:

1.Fasting: Fasting is the simplest and easiest way of building your immunity. Ideally,15 to 16 hours of fasting every day are good enough. It is also the easiest way of losing weight. Having everyday dinner at around 6-7 PM, and not having any meal or snacks in between except water. Then, followed by having breakfast, the next morning around 10 to 11 AM gives you fasting of at least 16 hours quickly.

2. Food: Having food which is as much as close to Mother Nature. Fruits and vegetables, in their natural form or cooking minimum to restore their nutritional value. Preferable having a one-grain meal a day like brown rice or whole wheat and having meals (1-2 times /per day) with enriched portions of fibres, healthy saturated fat, protein and carbohydrate. It is necessary for avoiding processed, refined food altogether. Limiting the intake of beverages, alcohol and having more water, instead is ideal.

3. Mind and body care: Exercising every day is a must. Instead of heavy workouts in the gym, simple exercises like walking in nature, running, jogging are ideal. Physical activity throughout the day is good enough to give you a good night sleep. It is essential to maintain a positive attitude and a calm mind, to keep stress at bay. So, meditation, yoga, mindfulness practices, spiritual practices helps to build a positive and healthy mind.

Thanks for reading.

Blessings and much love to all 💐

 

 

 

11 ways to get rid of Acid reflux 😠

by drjurisharma, posted in Food, life

Hello everyone ! Have a wonderful and safe day 🙋🏻

Reflux is the upward movement of the material from the stomach to the oesophagus through the lower oesophageal sphincter. The content of the material can be acid, food or air now and then. Usually, the sphincter remains tight, but when it becomes loose, stomach content migrates to the oesophagus.

Common causes of Acid reflux can be:

1.Overweight or obese.
2.Pregnancy
3.Hiatus Hernia (when part of the stomach bulges out into the chest through the diaphragm)
4.Eating a heavy meal and lying down on the right side or bending forward.


5.Drinking fizzy, carbonated drinks or alcohol.
6.Smoking.


7.Having too many beverages, like tea and coffee.
8.Intake of blood pressure medication or pain killers.

Commonly occurring symptoms are :

Burning sensation behind the sternum/breast bone. Also known as heartburn.
Belching/ Regurgitation of food.
Acidic taste in the mouth.
Atypical symptoms like coughing at night.

Acid reflux pain or heartburn can be very annoying and uncomfortable. If the episodes become frequent, the diagnosis is called gastroesophageal reflux disease (GERD). The condition is diagnosed based on physical symptoms. But in prolonged cases, or frequent episodes, or in case of hiatus hernia, oesophageal stricture, diagnosis is done by ultrasound and CT scan. The treatment recommended with medication proton pump inhibitors, Omeprazole. In severe cases, some may require surgery.

But, there are several Lifestyle measures which we can adapt to reduce Acid reflux:

1. Changing the eating pattern by avoiding eating late at night. Avoiding large, heavy meal.

2. Getting rid of trigger foods like spicy, fried, citrous or even tomato-based food items.

3. Eating small meals at regular intervals and eating slowly by chewing properly.

4. Avoiding carbonated and fizzy drinks, avoiding alcohol, too much tea and coffee.

5. Quitting Smoking.

6. Destressing yourself before meals like by taking 5-6 deep breaths before each meal.

7. Don’t eat 2-3 hours before going to bed.

8. Sleeping on the left side so that it decreases the pressure on the lower oesophageal sphincter and reduces gastric stress.

9. Using a pillow of sufficient height to support the head so that the abdomen and oesophagus are all in alignment.

10. Avoid tight clothing which may again cause gastric pressure and on the oesophageal sphincter.

11. Food preferred are


Green leafy vegetables
Non-citrous fruits
Oatmeal
Eggs
Lean meat and fish
Probiotics like yoghurt, buttermilk
Fennel seeds
Winter melon/Ash gourd
Ginger/turmeric


Aloe vera
Healthy fats like avocado, walnut.

Thanks for reading.

Blessings and much love to all 💐

 

 

 

 

 

Collagen Benefits 🙌

by drjurisharma, posted in Food, life, nature

 

Hello everyone ! Have a wonderful and safe day 🙋🏻

Collagen is the most abundant protein found in our body. Most of the tissues including muscles, bones, joints, tendons, ligaments, fascia, arteries, cartilage, gut lining which constitute the immune system, skin, hair, nails in the body are all collagen. So,collagen is the important factor, which makes us look younger and maintain the overall physical beauty. Tissues mostly comprise of the extracellular matrix, a diverse mesh of protein and sugar. This matrix is consisting of the fibrous proteins, which is the collagen. As we age, the body produces less and less collagen. Nutritional deficiencies, eating junk foods, sedentary lifestyle all contribute to premature losing of collagens.

Structurally in the human body, there are at least 28 types of collagen, out of them, five types are the most prominent. Each of them functions differently and form building blocks of different tissues in the body.

Eating collagen-rich foods and supplements can slow down the degradation of collagen process in a significant way and protect the body from premature ageing, wrinkles, weak joints, organ damage and hair loss. Collagen is absorbed in the body in a hydrolyzed form, which can be easily assimilated and utilized by our body.

Significant benefits of consuming collagen-rich foods:

1.Supports the gut health, which mainly constitutes the immune system: The gut lining consists mostly of collagen. When the gut lining is weak or damaged, like in leaky gut syndrome, which is the root cause of many autoimmune conditions, collagen can be of great help. Consuming collagen-rich food can help in the repair and regeneration of the gut lining and supports the immune system and help to resolve many autoimmune conditions.

2. Supports Connective tissues: Mainly type 1 and 2 comprises of collagen which supports bones, joints, tendons, ligaments.

3. Benefits in overall beauty; Consuming collagen-rich food benefits skin, hair, nail as they are all made of collagen.

Important natural sources of collagen :


1.Berries: Out of all the berries, the blackberries are the richest source of anthocyanin, a compound, which helps to boost the production of collagen in the body. Ellagic acid found in berries prevents degradation of collagen: Another important compound, vitamin C found in berries is essential in collagen production.


2.Eggs: Egg white contains mainly amino acids Glycine and Proline, which mostly help to boost collagen production. The yolk contains fats and vitamin D, which also support the collagen in skin, bones and muscles.
3.Bone Broth: Broth is rich in hydrolyzed collagen from animal sources like chicken or beef, which boost the collagen production in the body.


4. Seafood: Oysters is rich in Zinc and copper, which helps and support in the formation of collagen. Wild fishes, like Salmon, is rich in Vitamin A, which trigger collagen production.
5.Saturated fats: Collagen production requires saturated fats from cheese, butter, olive oil, coconut oil and oily fishes.
6.Garlic: It is rich in sulfur which prevents the breakdown of collagen.


7.Citrus fruits: Vitamin C is vital in the production of procollagen, which is a precursor in collagen production.
8. Other critical sources are broccoli, fruits like mango, guava, pineapple, kiwi, nuts, seeds, leafy greens, beans are rich in amino acids and vitamin C, which promotes collagen production.

Thanks for reading.

Blessings and much love to all 💐

 

 

10 rules of clean eating 🙌

by drjurisharma, posted in life, nature

Hello everyone! Have a wonderful day 🙋🏻‍♀️

Courtesy: Prevention.com (Pinterest)

Thanks for reading.

Blessings and much love to all 💐