Category: Food

“You only live once”, as they say. Given the one life that we’ve been provided, how exactly can we make the most out of it?

While we can’t technically live forever, taking great care of your mind and body is the only way you can naturally extend and improve the quality of our life. It’s one way of being grateful of the life you were given, which is by providing your body with the best nutrition you can possibly get.

Plenty of studies have shown that the food we eat, and not our genes, is a major factor of our life expectancy. For instance, following the Mediterranean diet – which is considered as one of the healthiest diets in the world – is known to result in the longest lifespans in the world, even if those who practice it aren’t native to the region.^[1]

This is because the Mediterranean diet is mostly composed of fresh and nutrient dense foods, and less of the processed food that we’ve become increasingly accustomed to in this modern age. These nutrient-dense foods provide more energy, strengthens immunity, and reduces your risk of developing chronic diseases – all of which contribute to a healthier and longer life. 

If you’re looking to live your life as long and healthy as possible, here the best foods you should incorporate in your diet, as they are scientifically proven to improve longevity and vitality.^[2,3] 

1. Cruciferous Vegetables

Cruciferous vegetables are among the healthiest group of vegetables on earth, such as kale, cabbage, broccoli, bok choy, spinach, and Brussel sprouts. 

This is because cruciferous vegetables were found to have the special ability of activating a powerful transcription factor, called Nrf2, which stimulates the production of antioxidant enzymes in every cell of our body. These antioxidants protect the body against inflammation and oxidative stress, which slows down cellular damage.^[4]  

In fact, several studies have linked the consumption of cruciferous vegetables with a lower risk of developing certain types of cancers and cardiovascular diseases. This was observed among Asian populations, which is known to consume a large amount of cruciferous vegetables.^[5] 

Cruciferous vegetables are also common and easy to include in many types of diets. They can be enjoyed raw, cooked, or even juiced (such as the popular kale smoothies). 

2. Nuts

Despite how small and simple they appear, nuts pack a lot of nutrients for every calorie it provides.

Consuming nuts regularly can help reduce your risk of chronic diseases such as cardiovascular diseases, diabetes, and certain types of cancers. This is because nuts are a great plant source of heart healthy fats, fiber, antioxidants, minerals, and phytosterols. In addition, nuts have a low glycemic index, which means they won’t cause spiked in your blood sugar levels. 

Several studies were also able to find a link between nut consumption and longer lifespans. For instance, an analysis by researchers from the Harvard Public School of Health found that those who ate approximately 18g of nuts daily had a 20 percent reduced risk of death caused by cancer, heart disease, and respiratory disease. This analysis was based on data that was compiled over 30 years, which detailed the eating habits of 76,000 women and 42,000 men.^[6]  

Instead of munching on potato chips when you’re feeling slightly hungry, grab a bag of trail mix for a healthier and more fulfilling snack time.

3. Seeds

Similar to nuts, seeds pack a lot of heart-healthy fats, antioxidants, fibers, minerals, and vitamins. But compared to nuts, seeds contain more proteins and trace minerals that are hard to find in most food sources. 

The fiber and omega-3 fatty acids that are abundant in seeds are known to reduce bad cholesterol levels, along with other risk factors of heart disease.^[7] 

Chia seeds were also found to reduce blood sugar levels. For instance, one study found that both whole and ground chia seeds are effective in lowering blood sugar immediately after a meal. This lowers the risk of diabetes.^[8] 

Other examples of seeds you can add to your diet are flaxseed, sesame seeds, sunflower seeds, and pumpkin seeds.

4. Berries

Not only do berries make delicious toppings for dessert, but they’re packed with beneficial antioxidants and vitamins that will enrich your overall health. 

Berries are renowned for their high antioxidant content, which protects your cells from the damage caused by free radicals. This effectively lowers your risk of developing chronic diseases.  These antioxidants are also known to fight against long-term inflammation, which often comes from stress, sedentary lifestyles, and an unhealthy diet.^[9] 

While you may typically encounter them on desserts, the high sugar content is something you should probably stay away from. Instead, the best way to eat berries is to eat them raw, use them as toppings for oatmeal or yogurt bowls, or make fresh smoothies out of them.

5. Beans

According to Dan Buettner, a National Geographic Fellow and longevity expert, eating a cup of beans per day can add an extra four years to your life.^[10]

In many parts of the world, beans are considered a staple food. In addition to being affordable, beans provide nearly every nutrition one needs for survival: proteins, fat, fiber, carbohydrates, and essential minerals such as iron, calcium, and folate can be found in almost any type of bean.^[11] 

In fact, beans are known to deliver more nutrients per gram than any other food in the planet – a fact that may surprise a lot of people, as beans are widely available and aren’t really marketed as glamorous health foods. 

The consumption of beans have been linked to a lower risk of developing heart disease, diabetes, and obesity.^[11] 

Some great examples of beans to include in your diet include pinto beans, lentils, split peas, chickpeas, red beans, and black beans. 

6. Mushrooms 

Mushrooms are well known for the exquisite taste they can add to dishes. But don’t underestimate this fungi – all types of edible mushrooms are known to pack beneficial compounds, while being fat-free, low-calorie, cholesterol-free, and low in sodium. 

Firstly, mushrooms contain antioxidants, especially selenium and choline. These antioxidants will help lower your risk of developing chronic diseases by fighting inflammation and oxidative stress.^[12] According to some studies, consuming choline can reduce the risk of certain types of cancer, such as prostate cancer. 

Vitamins are also a rich source of B vitamins, such as riboflavin, niacin, and pantothenic acid, which are all known to benefit our heart health, digestive system, and nervous system. 

When it comes to mushrooms, make sure to only consume store-bough mushrooms. Foraging mushrooms require extensive knowledge and skill, as it can be hard to differentiate toxic from edible mushrooms for the untrained eye.

7. Onions and Garlic

Onions and garlic are the two vegetables that are present in almost every kitchen around the world, as they provide a lot of flavor to dishes. But what most people don’t know that these two common ingredients are actually loaded with anti-cancer and anti-diabetic compounds. 

This is because onions and garlic contain organosulfur compounds, which give them their spicy taste, distinct odor, and the power to make people cry. These compounds are known to prevent the development of cancers by inhibiting cancer cell growth. Some studies have even found that a higher consumption of allium vegetables is linked to a lower risk of gastric and prostate cancer.^[13]  

8. Tomatoes

Tomatoes are another common ingredient used in many cultures around the world. It is the main component of many popular dishes today, such as pizza, spaghetti, shakshuka, and salsa. 

Tomatoes also happen to be loaded with beneficial compounds, such as lycopene, vitamin C, vitamin E, beta-carotene, and flavonoid antioxidants. But what makes tomatoes really stand out is its lycopene content, as it contains the highest out of every existing lycopene food sources. 

Lycopene has strong antioxidant properties and is known to help keep free radical levels balanced in your body. Multiple studies have found that lycopene is capable of slowing down and preventing certain types of cancers, such as in the breasts, prostate, lungs, and kidneys.^[14]  

Additional tip: lycopene is known to be more absorbable when tomatoes are cooked. This means that a cup of tomato sauce has at least 10 times more lycopene than an equal serving of raw tomatoes. 

9. Green Tea

When it comes to getting that daily buzz of caffeine, you’re either a tea drinker or a coffee addict (or both!). However, studies have shown that green tea is clearly the healthier choice, as it is generally more nutrient dense, has zero calories, and contains healthier levels of caffeine per serving. 

Green tea is particularly high in antioxidants, especially catechins, a compound that can be found in cocoa and berries as well. Catechins have been found to have antimicrobial properties, lower cardiovascular disease risk, prevent degenerative diseases (such as Alzheimer’s), and boost liver and kidney function.^[15] 

In fact, some studies have found promising evidence on the effects on green tea on longevity. Based on an analysis of the diets and lifestyles of 100,000 Chinese adults, those who drank tea at least three times a week were less likely to suffer from a heart attack or stroke within the next seven years. Tea drinkers at the age of 50 were also expected to live longer than those who did not regularly drink tea.^[16] 

10. Cacao

You read that right – cacao, the main ingredient of chocolates, is a superfood that could potentially extend your lifespan. That is, when it is consumed in its raw form, such as through cacao nibs, raw cacao powder, and organic cocoa powder. 

Cacao is considered a superfood because it is one of the richest sources of polyphenol antioxidants and heart healthy fats. From these properties, consuming raw cacao is known to reduce blood pressure levels, reduce blood sugar levels, improve circulation, and aid digestion.^[17] 

Some animal studies have even found that a cocoa-rich diet tends to result in a lower risk of developing breast, pancreatic, prostate, liver, and colon cancer, thanks to its high concentration of antioxidants.^[18] 

Additional Tips for Achieving Longevity

Of course, achieving a healthier body doesn’t stop at what you eat. Your lifestyle contributes greatly to your wellbeing, too. Here are a few general lifestyle tips you can follow for a healthier body that can withstand the degenerative effects of aging.^[19] 

1. Exercise Regularly. Multiple studies have shown that exercising for at least 15 minutes a day can add a few years to your lifespan. 
2. Don’t Smoke. You’ve probably heard of how each cigarette smoked reduces a certain amount of minutes from your lifespan – which is definitely true. Statistics have found that those who smoke lose up to 10 years of their life and are three times more likely to die prematurely. If you need another reason to quit, this is it!
3. Moderate Alcohol Intake. Excessive alcohol consumption is known to cause a higher risk of liver, heart, and pancreatic diseases. If you can’t let go of alcohol just yet, try to limit your consumption, just enough to feel that buzz every now and that. 
4. Stress Management. While stress is an inevitable part of our busy lives, it is entirely up to us how we can balance out its damaging effects on our health. Chronic stress and anxiety is known to significantly decrease lifespans. Thus, allow yourself to let loose and have fun every once in a while. Better yet, you can create your own daily stress-busting routine, whether it is through watching your favorite movies, engaging in your favorite hobbies, or simply doing nothing.  
5. Get Enough Sleep. “Sleep is for the weak”, they say, but less sleep will actually make you weaker! Your bedtime is the only chance your cells are able to recuperate from all the energy it lost throughout the day. Make sure to form a healthy sleeping habit, maintaining at least 7 to 8 hours of deep and sound sleep per day. Going past 8 hours can be dangerous too, so make sure you don’t oversleep a lot.  

Conclusion

One does not necessarily have to look for the elusive “fountain of youth” to slow down the inevitable process of aging and possibly lengthen their lifespan. As elusive longevity may seem, the solution is quite simple – eating the right foods, such as those that contain beneficial compounds like antioxidants, minerals, and essential vitamins, is enough to extend your lifespan by a few years compared to those who follow unhealthy diets. 

Coupled with an active and healthy lifestyle (and less of the processed food!), you’re sure to build a strong mind and body that can stand the inevitable test of time. 

References

[1] Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316

[2] Fuhrman, J. (2020, June 6) The 10 Best Foods for Longevity. Retrieved on November 11, 2020 from https://www.verywellhealth.com/best-foods-for-longevity-4005852

[3] One Green Planet. (2014) 8 Incredible Foods to Eat to Enhance Your Longevity. Retrieved on November 11, 2020 from https://www.onegreenplanet.org/natural-health/incredible-foods-to-eat-to-enhance-your-longevity/

[4] Fuhrman, J. (2020, February 4) Vegetables You Shouldn’t Live Without. Retrieved on November 11, 2020 from https://www.verywellfit.com/the-19-vegetables-you-shouldnt-live-without-3890198

[5] Zhang, X., Shu, X. O., Xiang, Y. B., Yang, G., Li, H., Gao, J., Cai, H., Gao, Y. T., & Zheng, W. (2011). Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. The American journal of clinical nutrition, 94(1), 240–246. https://doi.org/10.3945/ajcn.110.009340

[6] Basarabam S., & Fogoros, R. (2020, February 3) How Eating Nuts Will Help You Live Longer. Retrieved on November 11, 2020 from https://www.verywellfit.com/eat-nuts-for-your-longevity-2223578

[7] Edel, A. L., Rodriguez-Leyva, D., Maddaford, T. G., Caligiuri, S. P., Austria, J. A., Weighell, W., Guzman, R., Aliani, M., & Pierce, G. N. (2015). Dietary flaxseed independently lowers circulating cholesterol and lowers it beyond the effects of cholesterol-lowering medications alone in patients with peripheral artery disease. The Journal of nutrition, 145(4), 749–757. https://doi.org/10.3945/jn.114.204594

[8] Vuksan, V., Jenkins, A. L., Dias, A. G., Lee, A. S., Jovanovski, E., Rogovik, A. L., & Hanna, A. (2010). Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). European journal of clinical nutrition, 64(4), 436–438. https://doi.org/10.1038/ejcn.2009.159

[9] Kolb, H., & Mandrup-Poulsen, T. (2010). The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Diabetologia, 53(1), 10–20. https://doi.org/10.1007/s00125-009-1573-7

[10] Gunnars, K. (2020, August 20) Beans 101: Cheap, Nutritious, and Super Healthy. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/beans-101

[11] Merle, A. (2017, July 25) The #1 Healthiest Food for Adding Years to Your Life. Retrieved on November 12, 2020 from https://medium.com/personal-growth/the-1-healthiest-food-for-adding-years-to-your-life-5de374d613da

[12] Goldman, R. (2017, October 12) Are Mushrooms Good for You? Retrieved on November 12, 2020 from https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you

[13] Zhou, Y., Zhuang, W., Hu, W., Liu, G. J., Wu, T. X., & Wu, X. T. (2011). Consumption of large amounts of Allium vegetables reduces risk for gastric cancer in a meta-analysis. Gastroenterology, 141(1), 80-89. https://doi.org/10.1053/j.gastro.2011.03.057

[14] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/lycopene

[15] Thorpe, J. (2019, December 1) What Happens To Your Body When You Swap Your Morning Coffee For Green Tea. Retrieved on November 12, 2020 from https://www.bustle.com/p/replacing-coffee-with-green-tea-affects-your-body-in-these-6-ways-experts-say-19378625

[16] Norton, A. (2020, January 9) Green Tea Drinkers May Live Longer. Retrieved on November 12, 2020 from https://www.webmd.com/diet/news/20200109/green-tea-drinkers-may-live-longer#2

[17] Mandl, E. (2018, August 9) 11 Health and Nutrition Benefits of Cocoa Powder. Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits

[18] Martin, M. A., Goya, L., & Ramos, S. (2013). Potential for preventive effects of cocoa and cocoa polyphenols in cancer. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 56, 336–351. https://doi.org/10.1016/j.fct.2013.02.020[19] Petre, A. (2019, April 8) 13 Habits Linked to a Long Life (Backed by Science). Retrieved on November 12, 2020 from https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life

The mighty ginseng is an ancient plant that has been an important part of traditional East Asian medicine for thousands of years, where it is known as the “elixir of life”.  

There are different variations of ginseng, but two of the most well known are the American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). In this article, we will be focusing on the latter, as the two variants each have their own unique characteristics. 

Thanks to its high concentration of antioxidants and other beneficial active ingredients, ginseng is renowned for its potential to promote vigor, prolong life, and treat a wide variety of conditions, including stress, vomiting, nausea, tumors, inflammation, diabetes, and depression.^[1] 

Although Asian ginseng continues to have a strong presence in Chinese and Japanese markets, South Korea has become the world’s strongest ginseng distribution market. In Korea, ginseng is the most popular health food – in fact, it is so loved that you can find ginseng in a wide variety of products, such as ginseng candy, ginseng-infused skincare, or ginseng teas.^[2]

If you’re looking for the next all-purpose medicinal herb to stock in your pantry, ginseng may be for you. After all, its genus name, Panax, comes from the Greek word meaning “panacea” or “all-healing”.^[3]

1. Strong Antioxidant Properties

Ginseng is known to contain active compounds that have strong antioxidant properties, such as ginsenosides and compound K.^[4] 

This means that ginseng can help protect our cells from the damaging effects of free radicals, reducing our risk of developing chronic diseases over time. This also means that ginseng is capable of slowing down age related physical and mental decline, which is to be discussed in the following sections. 

2. Improves Cognitive Function

For the longest time, ginseng has been used as a mental booster by anxious test-takers in Korea, especially during the month of November where students are expected to take the state-administered college entrance exam.^[5]

Ginseng is believed to boost cognitive function, and several studies have found strong evidence to back up these claims. For instance, a study published in 2005 found that taking 200mg of ginseng improved mental endurance and performance through a series of tests performed an hour after taking the supplement.^[6] Another study found that taking 400mg of ginseng daily for eight days improved math skills and calmness.^[7]

Apart from giving our mental abilities a boost, ginseng can also help preserve our cognitive abilities even as we approach our golden years. Some studies have also found that ginseng can help improve cognitive deficit in Alzheimer’s patients, suggesting that it may be a viable adjuvant treatment for Alzheimer’s.^[8]  

3. May Help Treat Erectile Dysfunction

One of the more popular uses of ginseng is for the treatment of erectile dysfunction, and it also happens to have the strongest evidence out of all its known health claims. 

While it isn’t exactly known how ginseng alleviates erectile dysfunction, researchers believe that it is able to cause hormonal influences similar to testosterone. Another theory is that ginseng can help the muscles in the penis to relax and promote blood flow by increasing nitric oxide levels.^[9] 

A review published in 2008 found that six studies reported a significant improvement among erectile dysfunction patients who used red ginseng, as opposed to those who took a placebo.^[10] 

In another study, 45 patients who were clinically diagnosed with erectile dysfunction was prescribed either a dose of 900mg ginseng or a placebo, three times a day for 8 weeks. The group who took the red Korean ginseng felt an improvement in their erectile dysfunction, compared to those who had the placebo.^[11]

4. May Improve Female Libido

Although less known, newer studies have found that Korean red ginseng may also improve female sexual health by improving libido. 

In a study involving 32 menopausal women (when female libido starts declining), they were given three capsules of either ginseng or a placebo which was taken three times a day. Those who took the ginseng supplements had significantly improved sexual arousal compared to those who took the placebo. In addition, taking ginseng extract showed no side effects, which suggest that ginseng is a viable alternative medicine for menopausal women for improving their sexual health.^[12] 

5. Can Lower Blood Sugar Levels

Korean ginseng appears to be also effective at managing blood sugar levels, both for diabetics and those without. 

Ginsenosides were found boost insulin production by boosting pancreatic cell function, along with improving insulin resistance by enhancing the uptake of blood sugar in tissues. Additionally, ginseng may also help those who have diabetes by providing extra antioxidant protection against free radicals.^[13]

In a clinical trial, the effects on Korean red ginseng alongside the intake of anti-diabetes medication was investigated. After a 12-week period, it was observed that those who took ginseng and their medication maintained good blood sugar control, with a 11% decrease in blood sugar levels, a 38% decrease in fasting insulin, and a 33% increase in insulin sensitivity.^[14] 

6. Can Provide An Energy Boost

Another characteristic that ginseng is best known for is its ability to help our bodies fight fatigue, helping people get through exhausting and stressful periods. 

In some animal studies, ginseng was found to improve energy levels through boosting energy production in cells and lowering oxidative stress, which comes from its polysaccharides and oligopeptides.^[15]  

In one clinical trial, the effects of ginseng extract on patients with chronic fatigue was tested. After a 4 week period of taking 1g or 2g of 20% ethanol extract of ginseng, the subjects with chronic fatigue reported less mental and physical fatigue, as well as reductions in oxidative stress, compared to those who took the placebo.^[16] 

7. Has Potential Anti-Cancer Properties

Another of ginseng’s incredible benefits is its potential as an anti-cancer herb, which comes from its strong antioxidant properties.

Ginsenosides have been shown to have anti-inflammatory and antioxidant properties, which helps prevent abnormal cell production and growth that results to cancer.^[17] 

One observational study even showed that those who regularly took ginseng had a lower risk of developing a wide variety of cancers, including lip, mouth, esophagus, stomach, colon, liver, and lung cancer.^[18] 

8. Boosts the Immune System

Lastly, ginseng is known to boost the immune system, protecting you from a wide range of diseases, such as cancers, bacterial and viral infections. In traditional Chinese medicine, ginseng is primarily used to restore health.  

The ginsenosides and polysaccharides found in ginseng are believed to be the source of its immune boosting property.^[19] 

According to researchers from the University of Illinois Chicago, a study on the effects on ginseng on bronchitis showed that ginseng appeared to enhance the immune components in the bronchi, suggesting that ginseng may enhance the body’s stress response, and the immune system in general.^[20] 

Several studies have also shown that ginseng is capable of helping cancer patients recover their immune functions after chemotherapy.^[21]

Precautions: Safety and Side Effects

While ginseng is considered generally safe for consumption, extreme doses, or interactions with drugs, may lead to adverse effects. 

Some of the more common side effects of ginseng is insomnia, headaches, digestive problems, and changes in blood pressure and blood sugar. In extreme cases, it can cause bleeding, seizures, decreased heart rate, and diarrhea. However, it seems that these side effects are more likely to happen under long-term usage. Thus, it is not advisable to take ginseng for more than three months under regular intervals.^[22]

If you’re thinking of taking ginseng, consult your doctor first, especially if you’re currently taking prescription medication. Ginseng is known to interact with drugs for blood thinning, HIV, diabetes, and depression. Pregnant women, breastfeeding mothers, infants, and children are also not advised to take ginseng. 

Make sure you’re getting your ginseng from a reputable brand. Ginseng is an expensive herb, and some untrustworthy producers may deceive customers using different kinds of additives. 

Ways To Consume Ginseng

Depending on its availability in your area, there are plenty of ways you can enjoy the therapeutic benefits of ginseng root. 

Firstly, ginseng can be eaten raw or lightly steamed if you’d prefer a softer texture. Raw ginseng root can also be soaked in wine to create an extract for drinking or boiled to be consumed as a tea.

A few Korean and Chinese recipes also include ginseng for soups, stews, and stir fry, which are typically consumed as comfort food or as a relief from illnesses. 

Lastly, ginseng extract can also be taken in the form of powder, tablets, capsule, or oil. It is recommended to start with lower doses, such as 200mg, and increase over time as your body requires.

Conclusion

There’s no wonder why the ginseng is called “the elixir of life” – thanks to its powerful anti-inflammatory and antioxidant content, ginseng can help us prevent and recover easily from the many illnesses that threaten our bodies. 

Additionally, ginseng can also be used to improve energy, increase stamina, and improve sexual health, which had been tried and tested by traditional Chinese and Korean medicine practitioners. 

If you’re planning to take ginseng, make sure to consult with your doctor first, as the inappropriate dose may lead to some serious side effects. 

References

[1] National Center for Complementary and Integrative Health. (2020) Asian Ginseng. Retrieved on November 10, 2020 from https://www.nccih.nih.gov/health/asian-ginseng

[2]  Baeg, I. H., & So, S. H. (2013). The world ginseng market and the ginseng (Korea). Journal of ginseng research, 37(1), 1–7. https://doi.org/10.5142/jgr.2013.37.1

[3] Colzani, M., Altomare, A., Caliendo, M., Aldini, G., Righetti, P. G., & Fasoli, E. (2016). The secrets of Oriental panacea: Panax ginseng. Journal of Proteomics, 130, 150-159. https://doi.org/10.1016/j.jprot.2015.09.023

[4] Smith, I., Williamson, E. M., Putnam, S., Farrimond, J., & Whalley, B. J. (2014). Effects and mechanisms of ginseng and ginsenosides on cognition. Nutrition reviews, 72(5), 319–333. https://doi.org/10.1111/nure.12099

[5] Korea Times. (2014) Red ginseng, must-have item for test-takers. Retrieved on October 8, 2020 from http://www.koreatimes.co.kr/www/tech/2018/04/694_238152.html

[6] Reay, J. L., Kennedy, D. O., & Scholey, A. B. (2005). Single doses of Panax ginseng (G115) reduce blood glucose levels and improve cognitive performance during sustained mental activity. Journal of psychopharmacology (Oxford, England), 19(4), 357–365. https://doi.org/10.1177/0269881105053286

[7] Reay, J. L., Scholey, A. B., & Kennedy, D. O. (2010). Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults. Human psychopharmacology, 25(6), 462–471. https://doi.org/10.1002/hup.1138

[8] Heo, J. H., Lee, S. T., Oh, M. J., Park, H. J., Shim, J. Y., Chu, K., & Kim, M. (2011). Improvement of cognitive deficit in Alzheimer’s disease patients by long term treatment with korean red ginseng. Journal of ginseng research, 35(4), 457–461. https://doi.org/10.5142/jgr.2011.35.4.457

[9] Nall, R. (2017, February 27) Should I use red ginseng for erectile dysfunction? Retrieved on November 8, 2020 from https://www.medicalnewstoday.com/articles/316096

[10] Jang, D. J., Lee, M. S., Shin, B. C., Lee, Y. C., & Ernst, E. (2008). Red ginseng for treating erectile dysfunction: a systematic review. British journal of clinical pharmacology, 66(4), 444-450. https://doi.org/10.1111/j.1365-2125.2008.03236.x

[11] Hong, B., Ji, Y. H., Hong, J. H., Nam, K. Y., & Ahn, T. Y. (2002). A double-blind crossover study evaluating the efficacy of Korean red ginseng in patients with erectile dysfunction: a preliminary report. The Journal of urology, 168(5), 2070-2073. https://doi.org/10.1016/S0022-5347(05)64298-X

[12] Oh, K. J., Chae, M. J., Lee, H. S., Hong, H. D., & Park, K. (2010). Effects of Korean red ginseng on sexual arousal in menopausal women: placebo-controlled, double-blind crossover clinical study. The journal of sexual medicine, 7(4 Pt 1), 1469–1477. https://doi.org/10.1111/j.1743-6109.2009.01700.x

[13] Luo, J. Z., & Luo, L. (2009). Ginseng on hyperglycemia: effects and mechanisms. Evidence-based complementary and alternative medicine : eCAM, 6(4), 423–427. https://doi.org/10.1093/ecam/nem178

[14] Vuksan, V., Sung, M. K., Sievenpiper, J. L., Stavro, P. M., Jenkins, A. L., Di Buono, M., Lee, K. S., Leiter, L. A., Nam, K. Y., Arnason, J. T., Choi, M., & Naeem, A. (2008). Korean red ginseng (Panax ginseng) improves glucose and insulin regulation in well-controlled, type 2 diabetes: results of a randomized, double-blind, placebo-controlled study of efficacy and safety. Nutrition, metabolism, and cardiovascular diseases : NMCD, 18(1), 46–56. https://doi.org/10.1016/j.numecd.2006.04.003

[15] Bao, L., Cai, X., Wang, J., Zhang, Y., Sun, B., & Li, Y. (2016). Anti-Fatigue Effects of Small Molecule Oligopeptides Isolated from Panax ginseng C. A. Meyer in Mice. Nutrients, 8(12), 807. https://doi.org/10.3390/nu8120807

[16] Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., Ahn, Y. C., & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS one, 8(4), e61271. https://doi.org/10.1371/journal.pone.0061271

[17] Wong, A. S., Che, C. M., & Leung, K. W. (2015). Recent advances in ginseng as cancer therapeutics: a functional and mechanistic overview. Natural product reports, 32(2), 256–272. https://doi.org/10.1039/c4np00080c

[18] Yun, T. K., & Choi, S. Y. (1995). Preventive effect of ginseng intake against various human cancers: a case-control study on 1987 pairs. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology, 4(4), 401–408.

[19] Riaz, M., Rahman, N. U., Zia-Ul-Haq, M., Jaffar, H. Z., & Manea, R. (2019). Ginseng: A dietary supplement as immune-modulator in various diseases. Trends in Food Science & Technology, 83, 12-30. https://doi.org/10.1016/j.tifs.2018.11.008

[20] WebMD. (2000) Ginseng May Enhance Immune Function. Retrieved on October 9, 2020 from https://www.webmd.com/vitamins-and-supplements/news/20000605/ginseng-boost-immune-function#1

[21] Suh, S. O., Kim, J., & Cho, M. Y. (2004). Prospective study for Korean red ginseng extract as an immune modulator following a curative gastric resection in patients with advanced gastric cancer. Journal of Ginseng Research, 28(2), 104-110. DOI: 10.5142

[22] Semeco, A. (2018, February 28) 7 Proven Health Benefits of Ginseng. Retrieved on November 9, 2020 from https://www.healthline.com/nutrition/ginseng-benefits

If you grew up eating home cooked meals, you’ll know that they taste a million times better than what they serve at any fast food restaurant. But the magic behind home cooked meals doesn’t just come from the fond memories of sitting down on a table with your family and friends – in fact, research has found that home cooked meals do in fact have scientifically proven advantages over fast food and frozen meals, giving us 9 reasons why you should cook at home.

But despite these apparent advantages, fast food remains popular especially among the young and restless. Home cooked meals are slowly becoming a thing of the past – back when it was more common for one family member to dedicate their entire daily routine for homemaking.

Indeed, the convenience of ordering food outside is attractive to the majority who live a busy schedule. Students, young adults, single parents, parents who both work, and even those who don’t work, would rather spare what could’ve been their cooking time for something else. 

It doesn’t help that delivery apps have made it easier to order food – with just a few taps, you’ll have freshly cooked food delivered right at your doorstep. 

But for these modern conveniences, many of us unwittingly pay a hefty price – literally and figuratively. 

The Downsides of Fast Food and Takeout: A Not-So-Happy Meal?

You might’ve already heard of how fast food can make you gain weight, or more notoriously, will eventually lead to the understandably dreaded heart attack.

But apart from the aforementioned negatives of long-term fast food consumption, there are other ways it can harm you body and health. Here’s what happens to your body when you rely too much on fast food.^[1] 

A Weakened Immune System. Fast food is high in saturated fats, cholesterol, and sodium, and very low on the nutrients your body actually needs. Because of the lack of a wide variety of nutrients, your immune system won’t be working as great as it should be. 

In a study published in 2013, the consumption of fast food among teenagers and children was linked with higher rates of asthma, rhinoconjunctivitis, and eczema. 

In fact, too much junk food will eventually cause your immune system to act aggressively, reacting to unhealthy food as it would to harmful bacteria.^[3] In the long run, this prolonged inflammation can hasten the development of chronic diseases like diabetes, obesity, or arteriosclerosis.

A Higher Risk of Heart Disease. Many experts agree that fast food is one of the main culprits of premature heart disease.^[4] Fast foods are high in salt and trans fats, a terrible combination that raises bad cholesterol levels. A diet high in salt is also known to increase the likelihood of a heart attack, stroke, kidney disease, or heart disease. 

Poor Digestion. Fast food contains little to no dietary fiber, as most are made up of refined carbohydrates. Low fiber diets are known to be more prone to digestive conditions such as constipation and diverticular disease, and a reduction of healthy gut bacteria that feeds on dietary fiber. 

Weight Gain. Fast food are considered “empty calories”, as they contain very little nutrition for such high calorie counts. Because of its low nutritional content, you’ll feel less satiated as compared to eating a slice of whole grain bread for the same calories. This often leads to overeating, which leads people to unexpectedly gain weight. 

9 Reasons Why You Should Cook At Home

In 2010, it was found that less than 33% of households in America share meals with their family more than twice a week inside their home – a stark contrast from 1990s, when only 2% of meals were eaten outside.^[5] 

Be part of a home cooking revolution that aims to provide a healthier and safer way of providing nourishment to yourself, your friends, or your family. Here are 9 reasons why you should cook at home and switch to a healthier lifestyle.  

1. You’re In Control Of What Goes Inside Your Body

When you order a burger at a restaurant or a fast food chain, you only get to see the end product – a burger patty sandwiched between two burger buns, perhaps with some lettuce, tomato, ketchup, and mayonnaise. 

However, you’ll never know where the restaurant sources its buns and vegetables, or what its meat is actually made of. You might’ve also heard about horror stories of burger patties made from diseased cows, or chicken nuggets made from a mysterious pink sludge. These ingredients will remain classified information for those who don’t work inside these establishments – and more often than not, these ingredients are made from cheaper materials in an effort to cut operational costs. 

With home cooking, you’re in total control of everything that goes inside your body. Do you prefer grass-fed beef over grain-fed? Want to avoid harmful pesticides on your favorite salad greens? Home cooking will allow you to hand-pick your ingredients, which ensures that you’re eating the freshest ingredients made without harmful chemicals and mysterious additives. 

2. You Get to Control Your Portions

When eating outside, the portion sizes are completely up to the restaurant. Sure, you can leave some leftovers behind when you’ve had enough, but that would be a huge waste of food. Larger portion sizes may also cause you to eat more than you need, which can lead to unexpected weight gain and health issues in extreme cases. 

With home cooking, you’re able to control your food portions based on your body only really needs. No food wasted, and there’s no pressure to finish everything on your plate. Plus, you can save some of your leftovers for later!

3. Saves Money and Time

Most people may be under the impression that home cooking is too expensive, or that they simply have no time to do it. 

Evaluate your daily schedule – if you spend most of your downtime watching TV or browsing social media, then you probably have enough time to cook for yourself. 

If you’re not used to cooking, it may seem intimidating at first, but over time, you’ll learn to cook more efficiently. It’ll probably only take you between 15 to 30 minutes to prepare a simple but complete and satisfying meal – leave the fancy-schmancy gourmet meals for weekend dinners. It also helps to plan ahead of time – a weekly meal plan will save you the hassle of thinking of what to cook and you can stock up your pantry in advance. 

Another area of concern is the cost of cooking these home cooked meals. In reality, home cooking is cheaper than restaurant food, because you don’t have to pay for additional operational costs restaurants charge on top of their meals. You can also buy your ingredients in bulk, which is more cost effective.

4. Reduced Consumption of Sugar, Processed Foods, And Overall Calories

Another secret restaurants won’t tell you is how much sugar and butter they use to ramp up the taste of their food.^[6]  

These added sugars, fats, and other processed ingredients are known to increase inflammation, on top of other health problems. You may not feel the effects now, but it will definitely hurt you in the future in the form of obesity, diabetes, and heart disease. 

Studies have also confirmed that eating out causes an increase in calories consumed. In a study published by the United States Department of Agriculture, away-from-home foods tend to be more calorie dense and nutritionally poorer than home-cooked meals. Full serviced (“fancy”) restaurants aren’t safe from this either – the study also found that meals and snacks from restaurants are just as high in fat, cholesterol, and sodium, while only lower in saturated fats, compared to popular fast food establishments.^[7] 

5. Avoidance of Food Allergies and Sensitivities

If you’re allergic or sensitive to certain types of food, then you know how frustrating it can be when only a few restaurants can accommodate your needs. Sometimes, food served in restaurants may even contain trace amounts of food you’re allergic to even if it’s not explicitly listed in their menu. 

If you’re one of those people who are allergic to a lot of things, then home cooking is perfect for you – because you have complete control of what goes into your food, you’re 100% sure that it contains nothing you’re allergic to. 

6. Better Food Safety

According to the CDC, there are more than 250 foodborne illnesses that we are at risk of contracting. While most restaurants are required by law to conform to sanitation standards, people continue to get sick because of what they ate outside. 

To minimize your chances of ever having a severe case of food poisoning, cooking at home lets you control the sanitation of which your food is prepared in. Of course, this is completely up to you – but it beats the uncertainty of eating at a place where you aren’t sure if the kitchen is clean or not.

7. You Learn More About Food

Cooking is an art in itself. It’s not just a measly, repetitive household task like cleaning or toilets or washing the dishes. While you may find hundreds of recipes to follow, cooking allows you to experiment and tweak your dishes according to your taste. It is also a skill that develops over time – no one is born a master chef. In addition, it allows you to impress a lot of people once you get really good at it!

With cooking, you also learn about the individual ingredients aside from the recipes you make. You get to appreciate every flavor, texture, and smell that an ingredient contributes to your dish. You’ll also become well-versed with the nutrition each ingredient provides – making you smarter with your food along the way. 

8. Better Mental Health

Not only will your physical health benefit from home cooking, but your mental health as well. 

Studies have found that cooking can improve mental health, and cooking ability has been associated with greater mental well-being, lower levels of self-reported depression, and better family connections. In fact, cooking interventions have been integrated in several mental health clinics and therapists’ offices due to its impressive effects on overall well-being.^[8] 

9. Better For The Planet

Lastly, home cooking is simply better for our environment. You may not see it, but dining establishments waste a lot of food as they often have to throw away unused and expired stock in compliance of safety protocols. 

Home cooking limits this waste, as you are more likely to consume only what you need. This will reduce your carbon emissions around the world. Supporting your local farmer’s market will also benefit your community as well! 

Conclusion

Home cooking is a practice that has slowly fell out of favor in the previous decades, as fast food and restaurants have become increasingly accessible for all. 

What not a lot of people realize is that home cooking is healthier, cheaper, environmentally friendly, and even better for your overall wellbeing. It will help you attain a healthier lifestyle as you learn more about what goes inside your body. 

If you’re a first time home chef, don’t be intimidated by the cooking experts you see on the internet. Cooking at home is supposed to be fun and relaxing, and soon enough you’ll enjoy experimenting with dishes yourself!

References

[1] Butler, N. (2019, April 1) What happens when you eat fast food? Retrieved on November 5, 2020 from https://www.medicalnewstoday.com/articles/324847

[2] Ellwood, P., Asher, M. I., García-Marcos, L., Williams, H., Keil, U., Robertson, C., … & ISAAC Phase III Study Group. (2013). Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and Allergies in Childhood (ISAAC) phase three. Thorax, 68(4), 351-360. http://dx.doi.org/10.1136/thoraxjnl-2012-202285

[3] Dale, A. (2018, January 15) This is Why You Should Avoid Eating too Much Junk Food. Retrieved on October 5, 2020 from https://www.labiotech.eu/medical/junk-food-immune-system/

[4] Bains, A., & Rashid, M. A. (2013). Junk food and heart disease: the missing tooth. Journal of the Royal Society of Medicine, 106(12), 472–473. https://doi.org/10.1177/0141076813512297

[5] Newcomer, L. (2014, December 16) Kitchen Confidential: The Health and Social Benefits of Home-Cooked Meals. Retrieved on November 5, 2020 from https://www.fix.com/blog/perks-of-home-cooked-meals/#Sources

[6] Best Health Magazine. (2019, July 16) 6 Restaurant Tricks That Make Meals Unhealthy. Retrieved on November 5, 2020 from https://www.besthealthmag.ca/best-eats/healthy-eating/6-restaurant-tricks-that-make-meals-unhealthy/

[7] Blisard, W. N., & Jolliffe, D. (2006). Let’s eat out: Americans weigh taste, convenience and nutrition (No. 19). US Department of Agriculture, Economic Research Service.

[8] Farmer, N., Touchton-Leonard, K., & Ross, A. (2018). Psychosocial Benefits of Cooking Interventions: A Systematic Review. Health education & behavior : the official publication of the Society for Public Health Education, 45(2), 167–180. https://doi.org/10.1177/1090198117736352

Making improvements to your diet can help you create big changes in your heart health. In this article, we’ll cover 13 of the most ideal foods that may benefit your heart health.

According to the World Health Organization, more people die from coronary heart disease more than any other cause of death worldwide.^[1]

You may not feel it now, but your heart health will eventually decline as you age. This means that your heart won’t be able to cope with stressful events and physical activity as much as you could when you were younger. 

Apart from genetic predispositions, lifestyle and environmental factors affect your heart health the most. For those who follow unhealthy diets and sedentary lifestyles, the risk of heart disease becomes exponentially higher.

One of the strongest lifestyle factors of heart health is your diet. The high consumption of unhealthy fats, sodium, and sugars will clog your arteries the most. Unfortunately, many of our favorite fast or junk foods fall under this category, and this is especially harder to avoid if they’re very accessible where you live.  

The good news is that it’s never too late to change your lifestyle towards a healthier heart. One of the easiest ways you can transform into a heart healthy lifestyle is by following a heart-friendly diet that is free of processed, high-fat (the unhealthy kind), and sugary foods.

To get you started with a heart-healthy diet, we compiled a list of food that are scientifically proven to be the most beneficial for your heart.^[2] 

1. Leafy Green Vegetables

You might have heard about it a thousand times, but there’s no denying that leafy greens are among the healthiest foods available in the world. 

This is because leafy greens contain an impressive load of antioxidants – compounds that combat the damaging effects of free radicals.^[3] 

When these free radicals outnumber your antioxidants, your heart (along with other parts of your body) will be subject to oxidative stress, which causes cellular damage. Eventually, this damage will accumulate over time, increasing your risk of heart disease. 

Several epidemiological studies have also confirmed that populations with a higher dietary intake of antioxidants have a lower risk of developing coronary heart disease.^[4]  

Vitamin K, an antioxidant present in leafy greens, which is known to protect the arteries and maintain proper blood clotting.^[5]  

Antioxidants are also what gives these vegetables their signature deep-green color. 

In addition, leafy greens are rich in dietary nitrates, which are known to reduce blood pressure, reduce arterial stiffness, and improve the cellular lining of blood vessels.^[6] 

2. Whole Grains

Whole grains are the healthiest way to satisfy your carbohydrate needs. 

Unlike refined grains (white flour, white rice, white bread, etc.), whole grains retain all the nutrients stored in the germ and bran.

This means that whole grains contains significantly more fiber, vitamins, minerals, and plant compounds, providing you with more nutrients per calorie consumed.^[7] 

The abundance of fiber in whole grains will help reduce bad cholesterol (LDL) levels in your body, which reduces your risk of heart disease. ^[8] 

Additionally, an analysis of 45 studies found that eating three more servings of whole grains daily lead to a decreased risk of heart disease by 22%.^[9] 

3. Berries

Berries, such as strawberries, blueberries, blackberries, and raspberries, are another type of food that is recognized as an antioxidant powerhouse.  

Berries are rich in anthocyanin antioxidants, which can protect your heart from oxidative stress and inflammation that can increase your risk of developing complications in the future.^[10] 

Consuming berries is also believed to reduce several risk factors for heart disease. Firstly, eating blueberries daily was found to have improved the function of cells located in blood vessels, which helps reduce blood pressure levels and improves blood clotting.^[11]  

The consumption of berries is also associated with a reduction in bad cholesterol (LDL) levels, body mass index, and inflammation.^[12] 

4. Avocados

Avocados have become extremely popular among health enthusiasts in the West in recent years, and there’s a good reason why. Avocados are one of the best plant sources of monounsaturated fats – a type of fat that is beneficial to your heart health, unlike trans or saturated fats, the unhealthy fats that we would usually think of when we hear the word “fat”. 

Monounsaturated fats are great for the heart because it lowers bad cholesterol levels, along with being essential to cellular growth and structure.^[13] 

For instance, one study found that the overweight and obese people that were instructed to eat more avocados (as part of a cholesterol-lowering diet) were observed to have significantly lower levels of LOL.^[14] 

Avocados are also rich in potassium, a mineral that is essential in keeping your muscles, such as your heart, moving as they should be.^[15] 

5. Fatty Fish

Fatty fish, such as salmon, mackerel, tuna, and sardines, are the prime sources of omega-3 – a fatty acid that many of us would typically encounter as fish oil supplements. 

Omega-3 fatty acids are one of the most essential nutrients for heart health. It is known that diets that are characterized by a high consumption of fatty fish have lower rates of cardiovascular disease – as observed in Japanese and Inuit populations.^[16] 

Experts believe that omega 3 can lower heart disease risk by lowering triglyceride levels, reducing plaque that clogs blood vessels, lowering blood pressure levels, and preventing inflammation.^[17] 

If fatty fish happens to be hard to obtain where you live, fish oil is an alternative way to fulfill your omega-3 needs. 

6. Nuts

Nuts may appear small and simple, but these are one of the most nutrient-dense foods in the world. They also happen to contain a lot of nutrients that are beneficial to your heart, making them a heart-healthy snack to replace your favorite potato chips. 

Firstly, nuts are an excellent plant source of good unsaturated fats, which lowers your bad cholesterol levels. And not just that, nuts also contain omega-3 fatty acids – it is one of the only few plant sources of this heart-healthy fatty acid. Nuts are made up of 80% fat, and all of those are the healthy kind.^[18] 

Nuts also contain a significant amount of fiber, which can also lower bad cholesterol levels. 

In addition, nuts are rich in vitamin E and L-arginine, two compounds that help improve and maintain the structure of your arteries. This lowers blood pressure levels and reduces the risk of blood clots that can obstruct blood flow (which can be potentially fatal).

7. Beans

Beans are one of the most nutrient dense and affordable foods that exist. it is even considered a staple food in many cultures, as it is an incredibly rich food source with a high crop yield. It also happens to provide many heart-healthy nutrients. 

First of all, beans are high in potassium and fiber. Fiber lowers bad cholesterol, while potassium makes sure that your muscles, such as your heart, is always up and running. Beans also do not contain compounds that are bad for your heart, such as unhealthy fats, cholesterol, and sodium.^[19] 

But what makes beans special is that it contains a type of starch that resists digestion, and is instead fermented by beneficial bacteria, which improves heart health by decreasing triglyceride and cholesterol levels.^[20]  

8. Dark Chocolate

If you’re a chocolate lover, then it’s time to start eating dark chocolate for your heart health if you haven’t yet!

Compared to milk or semisweet chocolates, dark chocolate has a higher concentration of cocoa (70% to 99%), and less of the unhealthy added sugars and fats. 

Cocoa is what makes dark chocolate so healthy. It is a great source of flavonoid antioxidants compared to most foods, which helps fight off the damaging effects of free radicals on your cardiovascular system. 

Several studies were also able to find a link between dark chocolate consumption and a lower risk of heart disease. For instance, one large study found that eating dark chocolate at least five times a week had a 57% lower risk of coronary heart disease compared to those who did not eat chocolates at all.^[21] 

9. Tomatoes

A mainstay in many cuisines, tomatoes are a versatile and highly nutritious food item. It is most notable for its high lycopene content, a carotenoid antioxidant which also gives tomatoes its signature red color. 

Lycopene is well known to benefit the heart through its antioxidant properties – it helps neutralize free radicals, which reduces oxidative damage and inflammation which is harmful for the heart in the long run. 

Several studies have confirmed that a high intake of lycopene foods, such as the tomato, are associated with a lower risk of heart diseases and stroke.^[22] 

10. Seeds

As tiny as they are, seeds surprisingly pack an impressive nutrition profile, especially the heart healthy nutrients fiber and omega-3 fatty acids. Some of the best examples include chia seeds, flaxseeds, and hemp seeds. 

This concoction of nutrients can decrease your risk of heart disease by lowering blood pressure, triglyceride levels, inflammation, and bad cholesterol. That’s a lot of benefits for something so easy to add to your diet!

Although no human studies have been conducted yet, chia seeds were found to lower blood triglyceride and increased good cholesterol (HDL) levels in rats.^[23] 

11. Olive Oil

It’s time to ditch the vegetable or corn oil sitting in your pantry. Olive oil is one of the healthiest cooking fat you can get, and it is especially beneficial for your heart health. 

Unlike common cooking oils which typically contain trans or saturated fat, olive oil is classified as a monounsaturated fat. Olive oil is known to reduce the risk of heart disease by reducing blood pressure, inflammation, bad cholesterol levels, and prevent unwanted blood clotting.^[24]

Olive oil is also known to contain antioxidants, which further decreases the risk of developing chronic diseases.  

To get the most benefits, choose extra virgin olive oil, as it contains higher concentrations of phenolic antioxidants.

12. Green Tea

Green tea is generally considered the healthier way of getting your caffeine fix. It is known to provide a wide range of health benefits: fat burning, improve brain function, and improve insulin sensitivity are just some of its scientifically proven benefits. 

Green tea is renowned for its rich antioxidant content, specifically polyphenols and catechins. These antioxidant compounds have been found to lower bad cholesterol levels, blood pressure, and triglyceride, and thus can lower your risk of heart disease.^[2] 

13. Garlic

Garlic is a widely used ingredient that provides a pungent and spicy flavor that brightens up many dishes. Garlic is also known to have plenty of health benefits, and it has long been used as a natural treatment for minor ailments, such as colds, digestion problems, or the flu. 

Plenty of studies have also found that garlic promotes better heart health. 

Firstly, garlic was found to effectively decrease blood pressure levels. In one study, it was found that taking garlic extract supplements daily for 24 weeks were just as effective as prescription drugs in reducing blood pressure levels. This is believed to come from the beneficial allium compound present in garlic.^[25] 

Garlic was also found to inhibit platelet buildup, a risk factor for blood clots and strokes.^[26]  

5 Additional Lifestyle Tips for Better Heart Health

Apart from following a healthier diet, there are other changes you can make to your lifestyle for better heart health. The World Health Organization recommends the following practical steps you can take to achieve optimum heart health and decrease your chances of having an encounter with the world’s number one killer. 

1. Maintain a Healthy Weight

Maintaining a healthy weight isn’t just for aesthetic purposes. Apart from making you look good, maintaining a body mass index (BMI) within 25 is one measure of good health. 

If your BMI is beyond 25, then you are classified as overweight or obese. People who fall under this category are more likely to develop cardiovascular diseases due to higher blood pressure, higher bad cholesterol levels, and a higher risk of diabetes.^[27] 

Likewise, being underweight (BMI = ?) isn’t good either. People who are classified as underweight are also at a high risk of cardiovascular disease, which is believed to be a result of poor nutrition or old age.^[28] 

2. Increase Physical Activity

WHO recommends at least 2.5 hours of physical activity a week – regular exercise is known to improve blood pressure, stabilize cholesterol levels, and controls blood lipid levels. Physical activity is also crucial in maintaining a healthy weight. 

3. Avoid Tobacco

Tobacco isn’t just bad for your lungs because it can affect your heart as well. Smoking increases blood pressure, heart rate, tightens arteries, and may even cause irregular heart rhythms.^[29] 

4. Avoid Alcohol

Regular or heavy alcohol consumption can heart your heart health by increasing blood pressure and causing excessive weight gain. Excess alcohol drinking may also lead to cardiomyopathy, a heart muscle disease that can lead to heart failure.^[30]  

5. Have Your Blood Pressure and Blood Sugar Checked Regularly

Lastly, always check up on the status of your heart condition by having your blood pressure and blood sugar levels checked as much as possible. Some people may already have complications, such as high blood pressure, without noticing any symptoms. This is especially crucial if you follow a sedentary lifestyle, heavily drink alcohol, or regularly smoke tobacco. 

Conclusion 

Taking care of your heart health should be one of your highest priorities, even while you are young. 

By following a clean diet filled with heart healthy foods, along with regular physical exercise and abstinence from tobacco and alcohol, you’re sure to have a heart that will endure stress even until your golden years.

Even if you currently don’t exhibit any symptoms of high blood pressure or blood sugar levels, it is still important to get a regular checkup.  

References  

[1] World Health Organization (2017, May 17) Cardiovascular diseases (CVD). Retrieved on October 29, 2020 from https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

[2] Link, R. (2018, March 5) 15 Incredibly Heart-Healthy Foods. Retrieved on October 29, 2020 from https://www.healthline.com/nutrition/heart-healthy-foods

[3] Hossain, A., Khatun, M. A., Islam, M., & Huque, R. (2017). Enhancement of Antioxidant Quality of Green Leafy Vegetables upon Different Cooking Method. Preventive nutrition and food science, 22(3), 216–222. https://doi.org/10.3746/pnf.2017.22.3.216

[4] Maxwell, S. R., & Lip, G. Y. (1997). Free radicals and antioxidants in cardiovascular disease. British journal of clinical pharmacology, 44(4), 307–317. https://doi.org/10.1046/j.1365-2125.1997.t01-1-00594.x

[5] Maresz K. (2015). Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative medicine (Encinitas, Calif.), 14(1), 34–39.

[6] Kapil, V., Khambata, R. S., Robertson, A., Caulfield, M. J., & Ahluwalia, A. (2015). Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension (Dallas, Tex. : 1979), 65(2), 320–327. https://doi.org/10.1161/HYPERTENSIONAHA.114.04675

[7] Jennings, K. (2019, April 26) 9 Health Benefits of Eating Whole Grains. Retrieved on October 29, 2020 from https://www.healthline.com/nutrition/9-benefits-of-whole-grains

[8] Bazzano L. A. (2008). Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk. Current atherosclerosis reports, 10(6), 473–477. https://doi.org/10.1007/s11883-008-0074-3

[9] Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical research ed.), 353, i2716. https://doi.org/10.1136/bmj.i2716

[10] Zafra-Stone, S., Yasmin, T., Bagchi, M., Chatterjee, A., Vinson, J. A., & Bagchi, D. (2007). Berry anthocyanins as novel antioxidants in human health and disease prevention. Molecular nutrition & food research, 51(6), 675–683. https://doi.org/10.1002/mnfr.200700002

[11] Stull, A. J., Cash, K. C., Champagne, C. M., Gupta, A. K., Boston, R., Beyl, R. A., Johnson, W. D., & Cefalu, W. T. (2015). Blueberries improve endothelial function, but not blood pressure, in adults with metabolic syndrome: a randomized, double-blind, placebo-controlled clinical trial. Nutrients, 7(6), 4107–4123. https://doi.org/10.3390/nu7064107

[12] Huang, H., Chen, G., Liao, D., Zhu, Y., & Xue, X. (2016). Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials. Scientific reports, 6, 23625. https://doi.org/10.1038/srep23625

[13] MedlinePlus. (2018, April, 23) Facts about monounsaturated fats. Retrieved on October 29, 2020 from https://medlineplus.gov/ency/patientinstructions/000785.htm

[14] Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris-Etherton, P. M. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association, 4(1), e001355. https://doi.org/10.1161/JAHA.114.001355

[15] WebMD Medical Reference. (2019, March 2) How Potassium Helps Your Heart. Retrieved on October 29, 2020 from https://www.webmd.com/heart-disease/potassium-and-your-heart

[16] Nordøy, A. (2001). Fish consumption and cardiovascular diseases. European heart journal supplements, 3(suppl_D), D4-D7. https://doi.org/10.1016/S1520-765X(01)90112-9

[17] University of Rochester Medical Center. (n.d.) Omega-3 Fatty Acids and Coronary Heart Disease. Retrieved on October 29, 2020 from https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=3054

[18] Mayo Clinic. (2019, November 14) Nuts and your heart: Eating nuts for heart health. Retrieved on October 29, 2020 from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635#

[19] The Bean Institute (n.d.) Beans & Heart Health. Retrieved on October 30, 2020 from https://beaninstitute.com/beans-heart-health/

[20] Han, K. H., Fukushima, M., Shimizu, K., Kojima, M., Ohba, K., Tanaka, A., Shimada, K., Sekikawa, M., & Nakano, M. (2003). Resistant starches of beans reduce the serum cholesterol concentration in rats. Journal of nutritional science and vitaminology, 49(4), 281–286. https://doi.org/10.3177/jnsv.49.281

[21] Djoussé, L., Hopkins, P. N., North, K. E., Pankow, J. S., Arnett, D. K., & Ellison, R. C. (2011). Chocolate consumption is inversely associated with prevalent coronary heart disease: the National Heart, Lung, and Blood Institute Family Heart Study. Clinical nutrition (Edinburgh, Scotland), 30(2), 182–187. https://doi.org/10.1016/j.clnu.2010.08.005

[22] Cheng, H. M., Koutsidis, G., Lodge, J. K., Ashor, A. W., Siervo, M., & Lara, J. (2019). Lycopene and tomato and risk of cardiovascular diseases: A systematic review and meta-analysis of epidemiological evidence. Critical reviews in food science and nutrition, 59(1), 141–158. https://doi.org/10.1080/10408398.2017.1362630

[23] Ayerza, R., Jr, & Coates, W. (2007). Effect of dietary alpha-linolenic fatty acid derived from chia when fed as ground seed, whole seed and oil on lipid content and fatty acid composition of rat plasma. Annals of nutrition & metabolism, 51(1), 27–34. https://doi.org/10.1159/000100818

[24] Gunnars, K. (2019, December 20) Why Extra Virgin Olive Oil Is the Healthiest Fat on Earth. Retrieved on October 30, 2020 from https://www.healthline.com/nutrition/extra-virgin-olive-oil

[25] Ashraf, R., Khan, R. A., Ashraf, I., & Qureshi, A. A. (2013). Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension. Pakistan journal of pharmaceutical sciences, 26(5), 859–863.

[26] Rahman, K., Lowe, G. M., & Smith, S. (2016). Aged Garlic Extract Inhibits Human Platelet Aggregation by Altering Intracellular Signaling and Platelet Shape Change. The Journal of nutrition, 146(2), 410S–415S. https://doi.org/10.3945/jn.114.202408

[27] Penn Medicine. (2019, March 25) Three Ways Obesity Contributes to Heart Disease. Retrieved on October 30, 2020 from https://www.pennmedicine.org/updates/blogs/metabolic-and-bariatric-surgery-blog/2019/march/obesity-and-heart-disease

[28] Park, D., Lee, J. H., & Han, S. (2017). Underweight: another risk factor for cardiovascular disease?: A cross-sectional 2013 Behavioral Risk Factor Surveillance System (BRFSS) study of 491,773 individuals in the USA. Medicine, 96(48), e8769. https://doi.org/10.1097/MD.0000000000008769

[29] Texas Heart Institute. (n.d.) Smoking and Your Heart. Retrieved on October 30, 2020 from https://www.texasheart.org/heart-health/heart-information-center/topics/smoking-and-your-heart[30] John Hopkins Medicine. (n.d.) Alcohol and Heart Health: Separating Fact from Fiction. Retrieved on October 30, 2020 from https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction

In this article, we compare manuka honey vs raw honey to examine its benefits. Manuka honey has become increasingly popular recently, and it can be typically seen on the shelves of organic food stores. It is believed to fight infections, reduce inflammation, reduce cholesterol levels, and may even reduce your chances of developing cancer. 

Now, you might be wondering – if honey pure raw honey is already healthy in itself (as it already provides similar benefits), what makes manuka honey even more special? And is it worth getting over regular honey?

Manuka Honey vs Raw Honey: What Are The Benefits?

Unlike ordinary raw honey, Manuka honey is produced by bees collecting nectar from the manuka plant, which is native to New Zealand.

It is produced exclusively in Australia and New Zealand, where its producers have created a scale to rate the potency of manuka honey, called the Unique Manuka Factor (UMF).

The term UMF was first coined in the 1990’s, when the non-peroxide antibacterial properties of Manuka was not yet understood.^[4] 

Producers are required to reach a minimum score of 10 for their honey to be considered therapeutic and to be marketed as “UMF Manuka Honey” or “Active Manuka Honey”.^[1] 

Although honey in general is being used for medicinal purposes for centuries, researchers believe that monofloral honey such as Manuka have a higher potency as a natural remedy.^[2] 

All honey contains hydrogen peroxide, which is responsible for its strong antibacterial properties.^[3] This made honey an age-old remedy for wounds, infections, and minor flus.  

But what makes Manuka honey unique is that it contains a significant amount of methylglyoxal, a potent antibacterial compound that only exists in small quantities among other types of honey. In addition, Manuka honey contains higher amounts of leptisperin and DHA as compared to other honey variants.^[4] 

The DHA found in Manuka honey comes from the nectars of the flowers itself and it is believed to be the precursor of methylglyoxal. Interestingly, this DHA converts to methylglyoxal slowly over time – and thus, manuka honey with higher starting levels of DHA have a higher potential levels of methylglyoxal over time.^[4]      

7 Scientifically Proven Benefits of Manuka Honey 

Because of its impressive properties, Manuka honey has sparked a lot of research interest over the years. Several studies have confirmed many of its suspected health benefits.^[5] 

1. Supports Wound Healing

Aside from being excellent at disinfecting wounds, manuka honey can also help speed up the healing process. Even the US Food and Drug Administration approved manuka honey as an option for wound treatment!

Apart from bacterial growth inhibition, the glyoxal and methylglyoxal that is abundant in manuka honey were found to be capable of enhancing wound healing and tissue regeneration thanks to their immunomodulatory properties.^[6] In addition, manuka honey was also found to decrease the pain caused by burn injuries. 

Manuka honey was also found to be capable of healing diabetic ulcers, a type of open sore or wound that occurs in poorly controlled diabetes. In a two-week study, manuka honey dressing was applied among 40 patients with non-healing wounds. The results were impressive: 88% of the wounds decreased in size, and the acidity of manuka honey helped create a more sterile environment.^[7] 

2. Good For Oral Health

Studies have found that the antibacterial properties of Manuka honey inhibits the growth of two harmful strains of oral bacteria, namely P. gingivalis and A. actinomycetemcomitans.^[8]

This suggests that manuka honey is capable of preventing gingivitis and tooth decay, which are both caused by bacteria. Despite being made up of approximately 70% sugar (40% fructose, 30% glucose), manuka honey does not cause tooth decay unlike regular table sugar – which makes honey (in general) a tooth-friendly sweetener.

The oral benefits of honey was also tested by comparing the plaque buildup of those who sucked on honey chew versus sugar-free gum. The participants that had honey chew had significantly reduced plaque and gingival bleeding compared to those who had sugar free gum.^[9]      

3. Sore Throat Relief

If you’re looking for an organic alternative to sore throat lozenges, manuka honey may just be as effective. Because of its antiseptic and anti-inflammatory properties, manuka honey may help reduce inflammation and fight bacteria that causes sore throat. 

Consuming manuka honey was found to reduce the number of streptococcus mutans, a bacteria that is usually responsible for sore throats.^[10] 

To use manuka honey for sore throat relief, you can simply eat a spoonful of it, or blend it with a warm cup of water. 

4. May Help Prevent Gastric Ulcers

Gastric ulcers are extremely uncomfortable sores that occur on the surface of the stomach or intestinal lining. It may be caused by long term use of non-steroidal anti-inflammatory drugs (ibuprofen and naproxen sodium), excessive alcohol consumption, or H. pylori – a bacteria that can be possibly fought by the antibacterial properties of manuka honey. 

In a study published in 1994, a test tube study found that a 20% manuka honey solution was the most effective against h. pylori samples, whereas a 40% solution of regular honey elicited no response.^[11] 

However, another study had contradicting results. In a two-week study, 12 individuals were asked to take a tablespoon of manuka honey and there was no observed decrease in h. pylori bacteria.^[12] This warrants further research to completely determine whether manuka honey is truly effective in inhibiting h. pylori growth. 

In the case of alcohol-induced gastric ulcers, manuka was found to be an effective treatment based on a study published in 2015.^[13] 

5. Relieves Digestive Problems

If you’re having trouble with Irritable bowel syndrome (IBS), manuka honey is capable of soothing its symptoms, such as constipation, diarrhea, abdominal pain, and irregular bowel movements. This comes from manuka honey’s anti-inflammatory and antibacterial properties.^[5] 

In addition, manuka honey is also known to kill off strains of clostridium difficile, a bacteria that causes severe diarrhea and inflation of the bowel.^[14] 

6. Treatment for Cystic Fibrosis

Cystic fibrosis is a hereditary condition that can cause severe damage to the lungs, digestive systems, and other adjacent organs. It is potentially life-threatening, as it causes an overproduction of mucus that can clog airways and ducts. 

Manuka can help combat cystic fibrosis by inhibiting the growth of bacteria which causes upper respiratory infections. These are the strains Pseudomonas aeruginosa and Burkholderia spp. – and research has proven that manuka honey is capable of fighting these two strains in conjunction with antibiotics.^[15]  

7. Fights Acne

Manuka honey has also become a mildly popular skincare ingredient, thanks to its antibacterial, anti-fungal and anti-inflammatory properties. 

These two attributes mean that manuka honey can inhibit bacterial growth in clogged pores and decrease inflammation associated with acne. Unfortunately, comprehensive studies on its application to the skin is so far limited. 

Nonetheless, it is recognized as a potential skin treatment for its potent anti-fungal and anti-inflammatory abilities.^[16] 

Precautions

Although manuka honey is generally safe for consumption, one should keep in mind that it is made of approximately 70% sugar, just like regular honey. This means that manuka honey is not recommended for the regular consumption of people who have type 2 diabetes, as it can cause spikes in blood sugar levels. 

People who are allergic to bees and honey are naturally advised to avoid topical and oral consumption of manuka honey, as it can cause a potentially dangerous allergic reaction. 

All types of honey are also not advisable for the consumption of infants under the age of 1, as it may cause infant botulism, a foodborne disease that can be fatal.

Conclusion

When we compare manuka honey vs raw honey, we find that manuka honey is definitely better than raw honey – it has stronger anti-bacterial, anti-fungal, and anti-inflammatory compounds that are proven to fight against a wide range of ailments.

This makes manuka honey worth adding to your pantry, as it can serve as an alternative treatment for milder conditions, such as sore throat, wounds, and acne. 

But due to the limited production of manuka honey, it can be quite expensive, or nearly impossible to obtain depending where you’re from. This makes manuka honey inaccessible for some people – in this case, raw honey will do, albeit not as potent as manuka. 

References   

[1] WebMD. (2020, September 18). Manuka Honey. Retrieved on October 28, 2020 from https://www.webmd.com/a-to-z-guides/manuka-honey-medicinal-uses#1

[2] Alvarez-Suarez, J. M., Gasparrini, M., Forbes-Hernández, T. Y., Mazzoni, L., & Giampieri, F. (2014). The composition and biological activity of honey: a focus on Manuka honey. Foods, 3(3), 420-432. https://doi.org/10.3390/foods3030420

[3] Brudzynski, K., Abubaker, K., & Castle, A. (2011). Re-examining the role of hydrogen peroxide in bacteriostatic and bactericidal activities of honey. Frontiers in microbiology, 2, 213. https://doi.org/10.3389/fmicb.2011.00213

[4] Grainger, M. (2015) DHA, MG, and manuka honey activity. Retrieved on October 28, 2020 from https://www.analytica.co.nz/Portals/0/Docs/Articles/DHA_MG_and_manuka_honey_activity_for_Analytica_website.pdf

[5] Berkheiser, K. (2018, March 29) 7 Health Benefits of Manuka Honey, Based on Science. Retrieved on October 28, 2020 from https://www.healthline.com/nutrition/manuka-honey-uses-benefits#1

[6] Niaz, K., Maqbool, F., Bahadar, H., & Abdollahi, M. (2017). Health Benefits of Manuka Honey as an Essential Constituent for Tissue Regeneration. Current drug metabolism, 18(10), 881–892. https://doi.org/10.2174/1389200218666170911152240

[7] Ndayisaba, G., Bazira, L., Habonimana, E., & Muteganya, D. (1993). Evolution clinique et bactériologique des plaies traitées par le miel. Analyse d’une série de 40 cas [Clinical and bacteriological outcome of wounds treated with honey. An analysis of a series of 40 cases]. Revue de chirurgie orthopedique et reparatrice de l’appareil moteur, 79(2), 111–113.

[8] Schmidlin, P. R., English, H., Duncan, W., Belibasakis, G. N., & Thurnheer, T. (2014). Antibacterial potential of Manuka honey against three oral bacteria in vitro. Swiss dental journal, 124(9), 922–924.

[9] English, H. K., Pack, A. R., & Molan, P. C. (2004). The effects of manuka honey on plaque and gingivitis: a pilot study. Journal of the International Academy of Periodontology, 6(2), 63–67.

[10] Sela, M., Maroz, D., & Gedalia, I. (2000). Streptococcus mutans in saliva of normal subjects and neck and head irradiated cancer subjects after consumption of honey. Journal of oral rehabilitation, 27(3), 269–270. https://doi.org/10.1046/j.1365-2842.2000.00504.x

[11] al Somal, N., Coley, K. E., Molan, P. C., & Hancock, B. M. (1994). Susceptibility of Helicobacter pylori to the antibacterial activity of manuka honey. Journal of the Royal Society of Medicine, 87(1), 9–12.

[12] McGovern, D. P., Abbas, S. Z., Vivian, G., & Dalton, H. R. (1999). Manuka honey against Helicobacter pylori. Journal of the Royal Society of Medicine, 92(8), 439. https://doi.org/10.1177/014107689909200832

[13] Almasaudi, S. B., El-Shitany, N. A., Abbas, A. T., Abdel-dayem, U. A., Ali, S. S., Al Jaouni, S. K., & Harakeh, S. (2016). Antioxidant, Anti-inflammatory, and Antiulcer Potential of Manuka Honey against Gastric Ulcer in Rats. Oxidative medicine and cellular longevity, 2016, 3643824. https://doi.org/10.1155/2016/3643824

[14] Hammond, E. N., & Donkor, E. S. (2013). Antibacterial effect of Manuka honey on Clostridium difficile. BMC research notes, 6, 188. https://doi.org/10.1186/1756-0500-6-188

[15] Jenkins, R., Wootton, M., Howe, R., & Cooper, R. (2015). A demonstration of the susceptibility of clinical isolates obtained from cystic fibrosis patients to manuka honey. Archives of microbiology, 197(4), 597–601. https://doi.org/10.1007/s00203-015-1091-6

[16] Burlando, B., & Cornara, L. (2013). Honey in dermatology and skin care: a review. Journal of Cosmetic Dermatology, 12(4), 306-313. doi:10.1111/jocd.12058