Category: Food

healthy eating breakfast food

9 Healthy Eating Habits You Should Adopt

Posted on | by edenboost

Sometimes, limiting your calories isn’t enough to guarantee that you’re eating clean. There are a lot of popular fad diets circulating around the internet these days, but some of these may cause more harm to you than good, as they promote an unhealthy way of losing weight or have falsely claimed health benefits.  

The real key to having a sound mind and a healthy body is by practicing healthy eating habits. But what exactly defines healthy eating?

Healthy eating doesn’t necessarily mean limiting yourself from delicious foods or starving yourself of the carbohydrates you need. Instead, healthy eating involves a lot of discipline and mindful eating, which can be achieved by following a few research-backed principles. 

Why Should I Practice Healthy Eating?

Think of yourself as a car with food as the engine oil that keeps you running. We all know that some engine oils are “okay” and are just enough to keep your car running, but you’ll notice a significant improvement in your car’s performance when you’re using a higher quality engine oil. 

The same principle goes with food. All kinds of food will give you energy and satiate you, no matter how unhealthy these can be. This is why some people can live off of fast food, frozen food, and canned food for most of their lives. But you’ll also notice that these people tend to face a lot of health problems later in life (obesity, cardiovascular diseases, and gastrointestinal problems) because these junk foods are high in preservatives and bad cholesterol. 

When you’re consciously eating healthy, you will be satiated and energized in the best way possible. This doesn’t necessarily mean you have to spend thousands on salads and green smoothies, which is what most people see as healthy eating. 

You can still enjoy your favorite meals, only that you have to be conscious of how natural the ingredients are. After all, healthy eating is also about cultivating a healthy relationship with food. 

Here are some reasons why you should start eating healthy:

You’ll Be Protected From Diseases

From a healthy diet, you’ll be getting the necessary nutrients that your body needs to maintain its function, which includes the immune system. Poor nutrition and physical inactivity are the leading causes of life-threatening diseases such as cancer, diabetes, and heart disease. 

You’ll Lose Weight, But In A Healthy Way

Part of eating healthy is to cut off the unnecessary trans fats and empty calories. These types of food can cause an excess buildup of fat in your body, as they contain more calories and fats in one serving. Trans fats are also considered the worst types of fat to consume as they contain virtually no  nutritional value per serving. 

Additionally, part of a healthy diet is being mindful of how much you’re eating. This doesn’t necessarily mean that you should enter caloric deficits. Instead, you just have to be mindful of what you only NEED to eat, because after all, it can be hard to control yourself once all the delicious food is right in front of you.

You’ll Have Better Mental Health

Not only will you have a healthier body, but you’ll experience better moods when you’re eating high quality and nutrient dense foods. 

Several studies have linked healthy eating habits to lower risks of developing anxiety disorders, depression, and attention deficit-hyperactivity disorder (ADHD). Several vitamins and nutrients are considered essential in balancing brain function and hormone levels, such as vitamin B6, folate, vitamin B12, omega-3 fatty acids, and niacin. These nutrients can be found in higher content among clean foods that are minimally processed and contain little to no preservatives.[1]

nutritious foods to boost immune system

9 Healthy Eating Habits That You Should Follow

Now that you’ve heard of all the benefits healthy eating entails, it’s never too late to adapt to a healthier lifestyle. Here are nine simple tips that you can follow which can make a significantly positive change in your life. 

  1. Eat slower

Believe it or not, but the pace of your eating can make a huge impact on your health. Due to our fast-paced lifestyles, many people are inclined to eat faster to save time, but this can have some negative effects on our health. 

Firstly, eating fast increases your chances of developing obesity. In fact, one study has shown that fast eaters are 115% more likely to be obese than slow eaters.[2]

This is because when we you fast, it’s easier to eat more than you need, as it takes at least 20 minutes for the brain to recognize that you’re already full. This constant calorie excess will eventually lead to excess weight gain, diabetes, poor digestion, and metabolic problems. [3]

One way to discourage fast eating is by focusing on what you eat – thus, you should avoid eating while watching TV, looking at social media, or doing other activities. You should also take smaller bites and savor the flavor of your meal by chewing slowly. 

  1. Increase your protein intake

Among all the macronutrients, protein is the most filling per serving as it directly influences the hormone ghrelin, which signals satiety in our brains. In one study, it was found that a high protein breakfast lead to a higher ghrelin secretion over time as compared to a high carbohydrate breakfast.[4]

Protein also has a higher ‘thermic effect of food’ (TEF), which pertains to the energy required to digest, absorb, and dispose of ingested nutrients. Protein has a significantly higher TEF at 20-35%, while carbohydrates only have 5-10% and fat has 0-3%. This means you’ll also burn more calories simply by eating more proteins, which can help with weight loss. [5]  

Protein also helps you retain muscle mass, which is an important factor in maintaining metabolism. This is especially useful as you get older, wherein metabolic rates decline and muscle mass deteriorates.[6]

Ideally, you should eat most of your proteins earlier in the day, specifically during breakfast. This will help you stay satiated throughout the day, keeping the temptation of binge-eating at bay. Eggs, dairy, beef, nuts, and beans are all great sources of proteins.

  1. Hydrate frequently

It cannot be stressed enough how important hydration is in maintaining good health. Not only will hydration give you more energy and clear skin, but it can also help manage your eating habits. 

Drinking the proper amount water per day can help control your calorie intake as it can naturally suppress your appetite. When you feel hunger, your first response is probably to grab something to snack on. However, thirst can actually be mistaken by the brain as hunger, as these two signals can be confused by the brain.[7]

The next time you’re feeling hungry, reach for a glass of water instead of unhealthy snacks. If you still feel hungry after hydrating, then that’s a sign you’re definitely feeling hungry. 

Also, make it a habit to drink water instead of sugary drinks, which include soft drinks, iced tea, energy drinks, and packaged juices. No matter if how zero-calories or zero-sugar these drinks advertise themselves, they will still contain a significant amount of sugars (or alternatives) that can be detrimental to your health when consumed often. Excess sugar intake can cause rapid weight gain from empty calories, along with high blood sugar levels.  

  1. Use smaller dinnerware

It may sound very simple, but scientific studies have shown that using smaller dinnerware can actually control your food intake. 

The reason is very simple: it tricks your brain into thinking that smaller portions are more than they actually are. This is an application of the Delboeuf Illusion, which is the optical illusion of relative size perception.[8]

On the other end, studies have also proven that larger serving bowls lead people to get more servings than they did with smaller bowls without them realizing it.[9]

  1. Always choose the whole grain option

When you’re shopping for bread, switching to whole wheat bread can make a huge difference for your health. 

Compared to regular white bread, whole grain breads contain a higher amount of fiber, which is highly beneficial for digestive health. It can also help you control your food intake as high fiber content can make you feel full faster. 

Whole grain breads are also less processed than white bread, which means that it contains more nutrients and minerals. Whole bread includes the bran and germ (the outer and inner layers) of a wheat berry, whereas white bread only uses the endosperm (the middle layer). By leaving out the bran and germ, white bread misses out on its fiber, folate, zinc, magnesium, and chromium content, which are all essential to our bodies.[10]

The same principle is also applicable to pastries and pasta that are made of whole wheat.

  1. Prepare home cooked meals, instead of eating out

Although going for the typical fast food or ordering takeout from the nearest restaurant may appear to save you lots of time, cooking your own food is still the healthier option. 

When you make food yourself, you know exactly what goes into your meal. You can easily control your calorie and macronutrient intake – as compared to eating in restaurants where you’re not exactly sure how much butter they used of if their ingredients are actually fresh! 

In Anthony Bourdain’s Kitchen Confidential (2000), the celebrity chef revealed that the reason why restaurant food is so good because of the ‘obscene’ amounts of butter used in every meal: “At a good restaurant, there will be a stick of butter in every meal.” 

Studies have also proven that regular home-cooked meals reduced the incidence of obesity among households, especially children. [11]

  1. Go for baked and roasted food, instead of deep frying and grilling

Aside from the components that make up your meal, the method of how it was prepared also plays a huge part in how healthy it is. 

Frying and grilling are very popular ways to cook food, as it requires less time to prepare. However, both of these methods are linked to life-threatening diseases, such as cancers and heart problems. 

Firstly, the oils used in deep-frying are notoriously bad for the heart. When food is submerged in these fatty oils for a long period of time, it becomes absorbed and adds to caloric content. This is why if you leave a piece of French fry on tissue, you’ll notice that the tissue will become soaked from the oils absorbed by the potato. 

Grilling, on the other hand, is also unsafe in the way that it can cause heterocyclic amines (HCAs) to form, which is a major culprit of colonic and stomach cancers.[12]

Other cooking methods, such as baking, roasting, broiling, slow-cooking, pressure cooking, stewing, and sous-vide are healthier as they do not involve the use of harmful compounds, such as fatty oils or charcoal.

  1. Snack on fruits and nuts

Instead of grabbing a pack of chips for a quick snack, take your time to prepare fruits and nuts to snack on throughout the day.

Junk foods are considered “empty calories”, as they contain so little nutritional value for a high calorie serving. These include cakes, cookies, donuts, pizza, burgers, candies, and soft drinks. These guilty pleasures should only be consumed in moderation, as excess intake will also cause excess weight gain and health problems. 

Fruits and nuts, on the other hand, are tasty and sweet too. They’ll make you feel refreshed and energized, simply because they’re not processed foods. 

Fruits are a great source of hydration, fiber, vitamins, and antioxidants. Although fruits contain sugar, these are not the same kind as those found in junk food. The antioxidants present in fruits will also help you fight off the degenerative effects of free radicals, which are the unstable atoms that damage your cells. 

Meanwhile, nuts are a great source of protein and fiber, which can help satiate your hunger faster. 

  1. Plan your meals ahead

Creating a meal plan will help you control the nutrients you put inside your body.

This is especially useful when you’re starting out with a healthy diet, as you will be trained to practice mindful eating. After all, the abundance of tempting fast food and restaurants can easily distract us from the goal of eating clean.

By strictly following a meal plan, you’ll be less likely to eat more than you’re supposed to. You can also save tons of money by preparing a large batch of meals that will last you a few days. Having planned meals will also save you the stress of thinking about your next meal, which may lead you to unhealthy options when you’re already hungry.

Conclusion

Healthy eating doesn’t just mean eating salads or setting calorie goals – it is also about creating a healthy relationship with food, which some people may find hard due to our fast-paced world. 

From the little things, such as eating slower and using smaller plates, to creating detailed meal plans and preparing your own food, healthy eating is composed of habits that can be easily incorporated in our daily routines. 

With enough determination and focus, you can achieve a healthier mind and body that will change your life for the better.

References

[1] Lim, S. Y., Kim, E. J., Kim, A., Lee, H. J., Choi, H. J., & Yang, S. J. (2016). Nutritional Factors Affecting Mental Health. Clinical nutrition research, 5(3), 143–152. https://doi.org/10.7762/cnr.2016.5.3.143

[2] Ohkuma, T., Hirakawa, Y., Nakamura, U., Kiyohara, Y., Kitazono, T., & Ninomiya, T. (2015). Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity, 39(11), 1589–1596. doi:10.1038/ijo.2015.96

[3] Palsdottir, H. (n.d.). Does Eating Fast Make You Gain More Weight? Retrieved July 27, 2020, from https://www.healthline.com/nutrition/eating-fast-causes-weight-gain

[4] Blom, W. A., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. (2006). Effect of a high-protein breakfast on the postprandial ghrelin response. The American journal of clinical nutrition, 83(2), 211–220. https://doi.org/10.1093/ajcn/83.2.211

[5] Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5

[6] Johnston, C. S., Day, C. S., & Swan, P. D. (2002). Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Journal of the American College of Nutrition, 21(1), 55–61. https://doi.org/10.1080/07315724.2002.10719194

[7] Water: How much should you drink every day? (2017, September 06). Retrieved July 27, 2020, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

[8] McClain, A. D., van den Bos, W., Matheson, D., Desai, M., McClure, S. M., & Robinson, T. N. (2014). Visual illusions and plate design: the effects of plate rim widths and rim coloring on perceived food portion size. International journal of obesity (2005), 38(5), 657–662. https://doi.org/10.1038/ijo.2013.169

[9] Wansink, B., van Ittersum, K., & Painter, J. E. (2006). Ice cream illusions bowls, spoons, and self-served portion sizes. American journal of preventive medicine, 31(3), 240–243. https://doi.org/10.1016/j.amepre.2006.04.003

[10] Kumar, P., Yadava, R. K., Gollen, B., Kumar, S., Verma, R. K., & Yadav, S. (2011). Nutritional contents and medicinal properties of wheat: a review. Life Sciences and Medicine Research, 22, 1-10.

[11] Flattum, C., Draxten, M., Horning, M., Fulkerson, J. A., Neumark-Sztainer, D., Garwick, A., Kubik, M. Y., & Story, M. (2015). HOME Plus: Program design and implementation of a family-focused, community-based intervention to promote the frequency and healthfulness of family meals, reduce children’s sedentary behavior, and prevent obesity. The international journal of behavioral nutrition and physical activity, 12, 53. https://doi.org/10.1186/s12966-015-0211-7

[12] Lee, J. G., Kim, S. Y., Moon, J. S., Kim, S. H., Kang, D. H., & Yoon, H. J. (2016). Effects of grilling procedures on levels of polycyclic aromatic hydrocarbons in grilled meats. Food chemistry, 199, 632–638. https://doi.org/10.1016/j.foodchem.2015.12.017

slow down aging

10 Superfoods That Can Slow Down Aging

Posted on | by edenboost

As we age, we become increasingly conscious of our wellbeing as we begin to feel things that we didn’t used to when we were younger. Our bodies digest things slower, we gain weight faster, and feel tired much faster than we used to. Most noticeably, our faces and bodies won’t be as glowing, firm, and strong as it used to be – wrinkles, dark spots, and saggy skin seem to develop out of nowhere!

No one is alone in facing this inevitable transition in our lives: this is why the anti-aging industry is such a booming market that is valued at $300 billion. Even in our local supermarkets, anti-aging products are so common because so many people seek solutions to longevity.

While there’s nothing wrong with the products mentioned above, the absolute best way to attain these anti-aging effects is to consume them directly as food. 

This way, the nutrients will be directly absorbed into your bloodstream, giving you overall health benefits rather than just targeting a specific area, such as face wrinkles.

Many of these superfoods are much more inexpensive than most anti-aging products out there (which are very expensive, by the way). And thus, by consuming them regularly, you’re investing on the long-term wellness of your body and not just vying for short-term solutions.

Here are some healthy and delicious superfoods that are scientifically proven to curb aging. We’re sure you’ll want these in your daily diet!

superfoods to slow down aging
  1. Oily Fish (i.e., Salmon, Sardines, Tuna, Mackerel, Trout)

You’ve probably noticed how fish oil has become a popular dietary supplement among older adults. And this is for a good reason.

Oily fish, which is mostly composed of coldwater fish, are rich in Omega-3 fatty acids, the main ingredient of fish oil supplements. Omega-3 helps our body stay youthful by protecting us from heart disease, reducing inflammation, lowering blood pressure, and combatting the degenerative effects of free radicals. 

The regular consumption of omega-3 fatty acids was also found to be capable of preventing Alzheimer’s, a neurodegenerative disease that commonly occurs among older adults. [1]

If you’re looking to avoid any life-threatening diseases, it’s best to include these oily fish into your diet. They’re also a great source of protein, which helps build and strengthen muscles.

  1. Avocadoes

Beyond the Instagram-fad that had been associated with avocadoes (avocado toast, anyone?), this popular fruit is actually loaded with benefits that makes it worth incorporating into your diet. One of these benefits is its strong anti-aging properties.

First, avocadoes are loaded with vitamin E, a compound that is often seen in skincare products. The regular intake of vitamin E is proven to protect against collagen cross linking and liquid peroxidation, two conditions that can accelerate skin aging.[2]

Avocadoes are also rich in folic acid, a compound that is deemed critical in maintaining our body’s essential functions. For one, folate is one of the vitamins needed to produce red and white blood cells, which are the cells that distribute oxygen and nutrients throughout out body. Folate is also crucial in converting carbohydrates into energy and the production of RNA and DNA. [3]

Most importantly, avocadoes taste amazing, too! It can be enjoyed a guacamole, as a salad ingredient, on a sandwich, or as a smoothie. It’s a versatile fruit, which makes it fairly easy to incorporate in a diet.

  1. Red Wine

Although red wine is an alcoholic drink, enjoying it moderately can actually lengthen your lifespan with its many benefits. 

Red wine is rich in antioxidants, which are the essential compounds that helps our body fight against the destructive and degenerative effects of free radicals. Antioxidants have been found to prevent symptoms of photo-induced skin aging, which manifests through wrinkles and atypical pigmentation (dark spots).[4]

In moderation, alcohol is actually good for the body, as the antioxidants present in red wine increases the levels of good cholesterol in the cardiovascular system. This can prevent excess cholesterol buildup, effectively decreasing the chances of heart attacks and stroke.[5]

  1. Dark Chocolate

If you’re a fan of chocolate, you may want to consider switching to the healthier variant: dark chocolate!

Compared to regular chocolate, dark chocolate contains a higher percentage of cocoa (70% to 99%), which is the main source of chocolate’s benefits. Not only does dark chocolate taste more exquisite than regular chocolate, but it’s one of the most palatable ways to consume pure cocoa.

Cocoa is rich in polyphenols, compounds which exert antioxidant and anti-inflammatory effects. The flavanols in cocoa was also found to have anti-aging effect, with how it can protect the skin from sun damage and decreasing the chances of developing skin cancer.[6]

Dark chocolate can also help you get an instant youthful glow, as it has also been found to increase blood flow and oxygen to the skin. [7]

Cocoa can also prolong your life with its benefits to heart health, which can be attributed to its said anti-inflammatory and antioxidant properties. 

  1. Tomatoes

Tomatoes are a vegetable (or fruit, if you’re a botanist) that can be enjoyed in many popular dishes: pizza, pasta, caprese salad, burgers, and many more. Tomatoes are so versatile, with a sour and slightly sweet flavor profile which makes it compatible with a wide variety of foods. 

Thankfully, tomatoes are quite healthy too, with benefits that can help maintain youthfulness.

Tomatoes are a great source of lycopene, which belongs to a group of compounds called carotenoids. Carotenoids have been proven to protect the skin against UV rays, which can cause accelerated skin aging, hyperpigmentation, and skin cancer.[8]

Lycopene was also found to strengthen the skin’s structure by inhibiting collagenases, the compounds that break down collagen in the skin. Collagen is a major component in the skin which keeps it youthful by providing structure and improving hydration. [9]

  1. Extra Virgin Olive Oil

Commonly used in Mediterranean cuisine, extra virgin olive oil is an ingredient that has been gaining traction in the skincare world. 

For centuries, Ancients Greeks, Romans, and Egyptians used olive oil to improve their skin, as well as for antiseptic purposes. They believed that olive oil can enhance skin elasticity, making the skin appear more youthful. Even Cleopatra was known to use olive oil in her skincare regimen, along with milk baths and honey facials. 

Extra Virgin Olive oil has strong antioxidant and antibacterial properties which can fight against premature aging. This also protects your body from cancers and cardiovascular diseases. Olive oil was also found to be effective in protecting the skin from the damaging effects of the sun’s UV rays. [10]

Some people also swear by olive oil’s moisturizing effects on the skin. However, there are currently no research to back this up. Nonetheless, it’s generally safe to use extra virgin olive oil as a face mask, which is another way to make use of its benefits aside from taking it as food.

  1. Berries

Blueberries, strawberries, raspberries, and all the other berries out there are known to be a rich source of antioxidants, along of a host of other vitamins and minerals. 

In one study, it was found that out of all existing fruits, blueberries, raspberries, and blackberries are among the highest sources of antioxidants. Similar to the other foods mentioned, these antioxidants will help you live longer as it will help your body fight against the stubborn free radicals that causes cellular damage. [11]

Berries also have anti-inflammatory properties, which can help prevent chronic diseases such as diabetes, heart disease, and obesity. These types of chronic inflammations are caused by stress, a sedentary lifestyle, and a poor diet – a lifestyle that has become common nowadays.

Best of all, berries taste great on their own, making them a healthy snack that you can bring on the go.

  1. Papaya

The papaya is a tropical superfood that is loaded with vitamins that is known to reduce signs of aging. 

Much like the other foods included in this list, papaya is a great natural source of antioxidants, including lycopene. In a study from 2012, it was found that papaya can improve skin elasticity among rats thanks to its antioxidant and immune-stimulative properties.[12] 

The same antioxidant properties of papaya were also found to have successfully reduced the wrinkles among post-menopausal women. [13] 

Because of these properties, papaya is commonly used as a skincare ingredient in some Asian countries.

  1. Spinach

Spinach is another superfood that is loaded with antioxidants and nutrients. 

It’s also high in Vitamin C, a compound that is known to enhance collagen production. This helps keep your skin glowing and youthful, as it maintains your skin cell’s structure and adds extra hydration. 

Spinach also contains Vitamin K, an essential compound that is needed for the body to produce prothrombin, which is necessary for blood clotting and bone metabolism. 

Thus, spinach can help maintain your body’s youthfulness by helping your bones stay strong, effectively reduces your chances of fractures and osteoporosis. With Vitamin K, spinach also helps keep your blood sugar low and prevents blockage that can lead to strokes or heart attacks.14]

Spinach goes well with a lot of dishes: frittatas, pastas, salads, and it can even be enjoyed as a smoothie. It’s a very flavorful leafy vegetable that can add freshness to your dishes, making it a welcome addition to a healthy-eating lifestyle.

  1. Sweet Potatoes

The sweet potato doesn’t just make a delicious snack – it’s a superfood that is plentiful in antioxidants and vitamins. 

Sweet potatoes are another source of carotenoids, specifically beta-carotene. When processed by the body, this beta-carotene is converted into Vitamin A, which was found to have anti-wrinkle properties. In fact, Vitamin A is a common ingredient used in skincare products that are specifically targeted to reduce wrinkles. [15]

Sweet potatoes also contain Vitamin C and E, two vitamins that are known to protect the skin from harmful elements (sunlight, stress, etc.) as well as restore damaged skin cells. 

Sweet potatoes are also a versatile vegetable and can be prepared in many ways. It can be mashed, roasted, grilled, and steamed. It’s also flavorful enough to eat on its own, as a snack or as a side dish to a hearty meal. 

Conclusion

Although aging is inevitable, it is something that we must welcome and cherish with open arms. The best way to treat yourself in this monumental stage in your life is to reward your body with the nutrients it needs. This means cutting off processed foods that are filled with preservatives that can cause major harm to your body, which you will be much more sensitive to than when you were younger. Instead, invest in healthy superfoods that are scientifically proven to maintain your wellbeing.

While several anti-aging products may exist in the market, the best way to get these benefits can be found in mother nature. Specifically, foods that have antioxidant and anti-inflammatory properties work best in keeping your body healthy and well-maintained – inside and out. 

References

[1] Cole, G. M., Lim, G. P., Yang, F., Teter, B., Begum, A., Ma, Q., … Frautschy, S. A. (2005). Prevention of Alzheimer’s disease: Omega-3 fatty acid and phenolic anti-oxidant interventions. Neurobiology of Aging, 26(1), 133–136. doi:10.1016/j.neurobiolaging.2005.09.005

[2] Schagen, S. K., Zampeli, V. A., Makrantonaki, E., & Zouboulis, C. C. (2012). Discovering the link between nutrition and skin aging. Dermato-endocrinology, 4(3), 298–307. https://doi.org/10.4161/derm.22876

[3] Folate: Health benefits and recommended intake. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/287677

[4] Masaki, H. (2010). Role of antioxidants in the skin: Anti-aging effects. Journal of Dermatological Science, 58(2), 85–90. doi:10.1016/j.jdermsci.2010.03.003

[5] Szmitko, P. E., & Verma, S. (2005). Red wine and your heart. Circulation, 111(2), e10-e11.

[6] Williams, S., Tamburic, S., & Lally, C. (2009). Eating chocolate can significantly protect the skin from UV light. Journal of cosmetic dermatology, 8(3), 169-173.

[7] Scapagnini, G., Davinelli, S., Di Renzo, L., De Lorenzo, A., Olarte, H., Micali, G., … Gonzalez, S. (2014). Cocoa Bioactive Compounds: Significance and Potential for the Maintenance of Skin Health. Nutrients, 6(8), 3202–3213. doi:10.3390/nu6083202

[8] Stahl, W., & Sies, H. (2007). Carotenoids and Flavonoids Contribute to Nutritional Protection against Skin Damage from Sunlight. Molecular Biotechnology, 37(1), 26–30. doi:10.1007/s12033-007-0051-z

[9] Kristina, K., Henderson, A. H., Djohan, D., Lister, I. N. E., Girsang, E., & Fachrial, E. (2019). Antioxidant and Anticollagenase Activity of Tomato (Solanum lycopersicum L.) and Lycopene. American Scientific Research Journal for Engineering, Technology, and Sciences (ASRJETS), 52(1), 57-66.

[10] Budiyanto, A. (2000). Protective effect of topically applied olive oil against photocarcinogenesis following UVB exposure of mice. Carcinogenesis, 21(11), 2085–2090. doi:10.1093/carcin/21.11.2085

[11] Wolfe, K. L., Kang, X., He, X., Dong, M., Zhang, Q., & Liu, R. H. (2008). Cellular Antioxidant Activity of Common Fruits. Journal of Agricultural and Food Chemistry, 56(18), 8418–8426. doi:10.1021/jf801381y

[12] Mohamed Sadek K. (2012). Antioxidant and immunostimulant effect of carica papaya linn. Aqueous extract in acrylamide intoxicated rats. Acta informatica medica : AIM : journal of the Society for Medical Informatics of Bosnia & Herzegovina : casopis Drustva za medicinsku informatiku BiH, 20(3), 180–185. https://doi.org/10.5455/aim.2012.20.180-185

[13] Jenkins, G., Wainwright, L. J., Holland, R., Barrett, K. E., & Casey, J. (2014). Wrinkle reduction in post-menopausal women consuming a novel oral supplement: a double-blind placebo-controlled randomized study. International journal of cosmetic science, 36(1), 22–31. https://doi.org/10.1111/ics.12087

[14] Vitamin K: Health benefits, daily intake, and sources. (n.d.). Retrieved July 25, 2020, from https://www.medicalnewstoday.com/articles/219867

[15] Cosgrove, M. C., Franco, O. H., Granger, S. P., Murray, P. G., & Mayes, A. E. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. The American Journal of Clinical Nutrition, 86(4), 1225–1231. doi:10.1093/ajcn/86.4.1225 

how to reduce caffeine

The Top 7 Healthy Alternatives to Caffeine

Posted on | by edenboost

Many people consider caffeinated drinks an essential part of their lifestyle. In fact, some may go as far as saying “don’t talk to me ‘til I had my coffee!”. 

There’s no wonder why people love coffee, tea, and energy drinks so much. With so much things to do and so little time to rest, many are left without a choice but to drink a cup of joe to keep them going. 

Drinking caffeinated drinks aren’t bad in the first place. In fact, drinking coffee is linked with better cardiovascular health, faster metabolism, and a lower risk of developing Parkinson’s disease. Meanwhile, green tea is highly regarded for its antioxidant and fat-burning capabilities. 

However, there are also benefits to quitting caffeine, especially if you feel that it does more harm to you than good. After all, everyone responds to caffeine differently.

The benefits of a caffeine-free diet

Cutting caffeine from your life can surprisingly improve your overall wellbeing. 

Caffeine is a very strong stimulant, especially when it is consumed in higher amount such as found in coffee. Because of this, you may feel the jitters shortly after drinking a cup of coffee or an extra strong tea. You may notice that these jitters make you extra-sensitive and alert – this is because your fight or flight system is stimulated by caffeine. 

Less anxiety. Once you quit caffeine, you’ll experience lower levels of anxiety and nervousness. This is especially beneficial for people who are prone to stress and anxiety, whose symptoms are amplified when caffeinated. [1]

Better sleep quality. Because caffeine can stay in the body for as long as 5 to 6 hours, this can entirely disrupt your sleep schedule especially if you drink caffeine too late. In one study, it was also found that those who are caffeine-free could fall asleep faster.[2] 

Whiter teeth. People who often drink coffee or tea tend to have yellowed teeth due to the high levels of tannin that can be found in both drinks. Additionally, coffee is a highly acidic drink that can damage enamel, which is the protective outer layer of your teeth.

A healthier digestion. If you’re a regular coffee drinker, chances are you’ll always anticipate the need to go after you’ve had an espresso shot. This is because coffee has a laxative effect, which irritates the bowels.[3]Higher doses of caffeine may also cause diarrhea and heartburn.[4]

A healthier mind. Due to the neurostimulant property of caffeine, it can consequently alter a person’s brain chemistry. In fact, scientists believe that its effects can be comparable to cocaine.[5]

Other benefits of a caffeine-free lifestyle include lower blood pressure, balanced hormones (for women), slower aging, and lesser headaches. [6]

Now that you’ve heard of all the benefits of quitting caffeine, you’re probably wondering: how else can you give yourself an energy boost when you need it? 

Luckily, there exists plenty of healthier options that can give you the energy boost which will get you through a busy day.

best caffeine alternatives

7 healthy and energy-boosting alternatives to caffeine

Below are some examples of low to zero-caffeine beverages that can serve as alternatives to caffeine and green tea.

  1. Lemon Water

One of the best ways to start your day is by drinking a refreshing glass of lemon-infused water.

Although this may seem like a simple combination, lemon and water is a clean source of energy by hydrating and oxidizing cells that have been dehydrated overnight. Many people believe that coffee is the key to a good head start – unfortunately, this short jolt of energy depletes your body further of hydration and electrolytes because coffee is actually a diuretic.

With lemon water, you’ll be replenished with both Vitamin C and electrolytes.

Vitamin C is a powerful antioxidant that can be usually found in citruses such as lemon.  It is known for its crucial role in boosting the immune system and protecting the skin from UV rays. [7]

Meanwhile, electrolytes are the minerals in your body that have an electric charge, namely sodium, potassium, and calcium. These electrolytes play an important role in maintaining proper nerve and muscle function. In fact, a lack of electrolytes can cause cardiovascular diseases. [8]

You can also add other fruits to your lemon water according to make it even more delicious, such as strawberries, cucumber, watermelon, and basil. 

  1. Golden Milk

Despite what the name implies, Golden Milk is actually not made of dairy.

It is in fact a concoction of strong and aromatic spices, namely ginger, cinnamon, turmeric, and black pepper. 

Golden Milk has its roots in India, where it is known as “haldi doodh” in Hindi. It is a traditional Ayurvedic medicine that is used as a homemade remedy for cough and colds. Nowadays, Golden Milk is slowly gaining popularity among healthy enthusiasts in Western countries, with some even calling it a “turmeric latte”.

Its main ingredient, turmeric, contains curcumin, which was found to be effective in improving brain function. Some studies have shown that curcumin can stimulate the production of brain-derived neurotrophic factor (BDNF), which is a compound that is vital in the production of brain cells and strengthening neural connections.[9]

Cinnamon and ginger were also found to have similar brain-boosting capabilities, as well as the prevention of Parkinson’s and Alzheimer’s. [10, 11]

Additionally, the culmination of Golden Milk’s spices make it a powerhouse of antioxidants, which can help boots your immunity and slow down aging.

  1. Rooibos Tea

Rooibos “red bush” tea is a beverage that originated from South Africa. 

This caffeine-free drink can bring you both relaxation and energy with its rich antioxidant content. It tastes great as well, with a slightly sweet and nutty flavor. Additionally, it doesn’t develop a bitter flavor when over-steeped. 

Although studies on rooibos’ long-term benefits are limited, it’s antioxidant content may help protect against free radicals that can lead to cancer, heart attacks, and stroke.[12] 

  1. Apple Cider Vinegar

Much like lemon water, apple cider vinegar can give you that jolt of energy and hydration first thing in the morning.

Apple cider vinegar is processed by fermenting crushed apples using yeast and bacteria. This results in a beneficial compound called acetic acid, which was found to increase insulin sensitivity and stabilize blood sugar levels.[13] 

Apple cider vinegar can also help you lose weight. Based on anecdotal evidence and a few scientific studies, drinking apple cider vinegar can help increase feelings of fullness after meals.[14]

It should be noted that apple cider vinegar is best taken when diluted in water, as pure vinegar may damage your teeth when consumed regularly.

  1. Kombucha

Kombucha is a drink that has become popular recently, and a lot of health enthusiasts swear by its health claims. But what really is this mysterious and odd-smelling drink?

Kombucha is actually made from a simple mix of black tea, bacteria, yeast, and sugar. It is a result of a fermentation process called ‘SCOBY’ – a Symbiotic Colony of Bacteria and Yeast. This fermentation process ultimately results in a super healthy drink filled with antioxidants, probiotics, and acetic acid, which are all extremely beneficial to our bodies.

The probiotics present in kombucha is great for your gut health, as it promotes the growth of the good bacteria in your stomach. This will result in better digestion, less inflammation, and potentially weight loss. 

However, it is not advisable to make kombucha at home as there is a high risk of contamination, and thus buying store-bought kombucha that is manufactured under a controlled environment is your safest bet.

  1. Chicory Coffee

Although relatively unheard of, chicory coffee has been around for centuries. It is believed that this drink originated in France during a coffee shortage that occurred in the 19th century.

It is derived from the chicory plant, whose roots are roasted, ground, and brewed into a beverage that looks and tastes similar to coffee. 

Because it is plant-based, chicory coffee is a great source of fiber, which is extremely beneficial for gut health. [15] The specific fiber that chicory has is called inulin, which is also known to be highly beneficial for diabetic people as it was found to reduce insulin resistance and stabilize blood sugar levels.[16] 

Unfortunately, chicory may trigger an allergic reaction in some people, especially those who are already allergic to flowering plants. It may also trigger digestive problems in some people, causing excessive bloat and gas. 

  1. Healthy Smoothies

Another great alternative to caffeine is to drink healthy smoothies that are made from fruits and vegetables. This allows you to customize the flavors and nutrients you want out of one drink.

Some great energizing blends include bananas and berries, which contain simple sugars that will give you a natural energy boost. 

Green smoothies, such as those made from spinach and kale, can supply you with long-lasting energy as it is digested much slower than other foods. 

Adding protein, such as yoghurt or protein powder, can help you feel full much longer.

Conclusion

If you think coffee and tea is doing more harm to you than good, quitting caffeine may actually be better for you in the long run.

You’ll experience less mood swings, anxiety, palpitations, better sleep, and lesser chances of heartburn and headaches.

Instead, you can opt for the healthier alternatives listed above, which will replenish your body of the nutrients and hydration it needs that will keep you hyped throughout the day.

References

[1] Winston, A. P., Hardwick, E., & Jaberi, N. (2005). Neuropsychiatric effects of caffeine. Advances in Psychiatric Treatment, 11(6), 432–439. doi:10.1192/apt.11.6.432 

[2] Watson, E. J., Coates, A. M., Kohler, M., & Banks, S. (2016). Caffeine Consumption and Sleep Quality in Australian Adults. Nutrients, 8(8), 479. https://doi.org/10.3390/nu8080479

[3] Brown, S. R., Cann, P. A., & Read, N. W. (1990). Effect of coffee on distal colon function. Gut, 31(4), 450–453. https://doi.org/10.1136/gut.31.4.450

[4] J. Boekema, M. Samsom, GP van Berge Henegouwen, AJPM Smout, P. (1999). Coffee and gastrointestinal function: facts and fiction: a review. Scandinavian Journal of Gastroenterology, 34(230), 35-39.

[5] Nehlig, A. (1999). Are we dependent upon coffee and caffeine? A review on human and animal data. Neuroscience & Biobehavioral Reviews, 23(4), 563–576. doi:10.1016/s0149-7634(98)00050-5

[6] LaForge, T. (2011, August 01). 10 Health Benefits of Living Caffeine-Free. Retrieved July 21, 2020, from https://www.healthline.com/health/food-nutrition/quitting-caffeine-benefits

[7] Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

[8] Hollifield, J. W. (1989). Electrolyte disarray and cardiovascular disease. The American Journal of Cardiology, 63(4), B21–B26. doi:10.1016/0002-9149(89)90934-x 

[9] Fanaei, H., Khayat, S., Kasaeian, A., & Javadimehr, M. (2016). Effect of curcumin on serum brain-derived neurotrophic factor levels in women with premenstrual syndrome: A randomized, double-blind, placebo-controlled trial. Neuropeptides, 56, 25–31. https://doi.org/10.1016/j.npep.2015.11.003

[10] Khasnavis, S., & Pahan, K. (2014). Cinnamon treatment upregulates neuroprotective proteins Parkin and DJ-1 and protects dopaminergic neurons in a mouse model of Parkinson’s disease. Journal of neuroimmune pharmacology : the official journal of the Society on NeuroImmune Pharmacology, 9(4), 569–581. https://doi.org/10.1007/s11481-014-9552-2

[11] Saenghong, N., Wattanathorn, J., Muchimapura, S., Tongun, T., Piyavhatkul, N., Banchonglikitkul, C., & Kajsongkram, T. (2012). Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evidence-based complementary and alternative medicine : eCAM, 2012, 383062. https://doi.org/10.1155/2012/383062

[12] Erickson, L. (2003). Rooibos tea: research into antioxidant and antimutagenic properties. HerbalGram, 59, 34-45.

[13] Johnston, C. S., Kim, C. M., & Buller, A. J. (2004). Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes care, 27(1), 281–282. https://doi.org/10.2337/diacare.27.1.281

[14] Ostman, E., Granfeldt, Y., Persson, L., & Björck, I. (2005). Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. European journal of clinical nutrition, 59(9), 983–988. https://doi.org/10.1038/sj.ejcn.1602197

[15] Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., Shakeel, A., Ansari, A., & Niazi, S. (2016). Inulin: Properties, health benefits and food applications. Carbohydrate polymers, 147, 444–454. https://doi.org/10.1016/j.carbpol.2016.04.020

[16] Guess, N. D., Dornhorst, A., Oliver, N., & Frost, G. S. (2016). A Randomised Crossover Trial: The Effect of Inulin on Glucose Homeostasis in Subtypes of Prediabetes. Annals of nutrition & metabolism, 68(1), 26–34. https://doi.org/10.1159/000441626

nutritious foods to boost immune system

12 Best Immune Boosting Foods

Posted on | by edenboost

Do you feel that you catch colds too often, while knowing someone who seems like they’ve never caught one?

It might be because your immune system is weaker than theirs. Although some of us are born with a stronger immune system, it can also become weakened due to a poor diet and lifestyle.

In this article, we will identify the 12 best immune boosting foods, plus additional tips on how to strengthen your immune defenses.

How The Immune System Works

The immune system is the body’s defense mechanism, which protects you from foreign invaders, such as bacteria, viruses, parasites, and more. Without it, our body is vulnerable and easily overtaken by these organisms, which can ultimately result to death.[1] 

Thanks to the immune system, you’ll only experience a bout of fever (or none at all) until your body successfully kills off a foreign invader. These foreign invaders can be found everywhere, and you are more likely to contract them from dirty environments or from people who are already infected. 

immune defense

If a person has a compromised immune system, their symptoms will be more intense as the body will struggle to kill off these natural invaders. 

The immune system is made up of a complex system of cells and tissues that work together to respond to invading pathogens. This includes leukocytes (white blood cells) and the organs that produce them. Leukocytes can be divided into two groups[2]:

  • Phagocytes: Their main role is to surround and break down pathogens.
  • Lymphocytes: These cells store information about previous invaders to easily recognize them once they enter your system once again.

Additionally, these cells are assisted by molecules such as antibodies, which serves as a marker for pathogens, and cytokines, the messenger molecules that coordinate the proper response for any incoming invader.

Once a pathogen enters your body, all of these cells work together to identify, locate, and kill the menacing pathogens. This is why it is in your best interest to strengthen your immune system, as it is your body’s last line of defense.

What Happens When the Immune System is Weakened?

When a person has a weakened immune system, they are more susceptible to developing infections and diseases. According to Penn Medicine, here are some definite warning signs that you have a compromised immune system.[3] 

  1. Your stress levels are always high. Long-term stress Is known to weaken your immune response. This is why you’ll often feel sick during or after a stressful phase in your life.
  2. You always have a cold. Constantly catching colds (more than 3 times a year) is a sign that your immune system is struggling. 
  3. You have a troubled digestive system. Nearly 70% of your immune system can be found in your gut microbiome. A lack of these beneficial bacteria will manifest through a bad case of diarrhea, constipation, or excessive gas. This also means that you have more of the bad bacteria that will make you more susceptible to infections. 
  4. Your wounds heal a little too slow. The cells of your immune system are also responsible for repairing damaged skin. When you have less of these cells (or if they’re simply not working properly), your wounds will heal slower than usual.

The Best Immune Boosting Foods

One great way to strengthen your immune system is to switch to a healthy and balanced diet. 

Many of us are accustomed to eating processed foods because they’re cheaper and convenient. However, these foods contain little to no nutritional value. 

With a diet filled with immune boosting foods, you’ll experience amazing health benefits that will improve your life. One of these benefits is having an improved immune system. 

Some foods contain more compounds that are scientifically proven to increase immunity. Here are some examples of immune boosting foods:

Turmeric

Turmeric is a spice that is mostly used in South Asian cuisine. it is a primary ingredient for many of their popular foods, such as curry or biryani rice. 

This strong spice is also known among health enthusiasts as a superfood due to its health benefits. Its main component, curcumin, which has been found to have strong anti-inflammatory and immunity-boosting properties. Curcumin is also a powerful antioxidant that will protect your further from chronic diseases.[4,5]

Aside from using turmeric as a spice, another great way to consume it is to drink it as “golden milk” – a concoction made from turmeric, milk, cinnamon, and other spices. 

Citrus Fruits

Citrus fruits, such as oranges, lemons, grapefruit, and tangerines, are high in Vitamin C. If you’ve ever caught a cold, chances are that you’ve been advised to take Vitamin C supplements – this is because Vitamin C is believed to boost the production of white blood cells, increasing the supply of your body’s defenders. [6]

The body does not store or produce its own supply of Vitamin C, thus it is important to consume a regular supply. Thankfully, citrus fruits can be eaten as a snack, or enjoyed as refreshing fruit drinks. They can even be incorporated in your favorite barbeque marinades!

Garlic

A common ingredient used around the world, garlic doesn’t just keep vampires away, but it can also help you fight off diseases by having immune boosting properties. 

garlic for immune boosting food

In one study, results suggest that garlic may be effective in treating the common cold. However, more clinical studies have yet to be conducted to strengthen this claim.[7]

Spinach

Another immune boosting food is a dark leafy green called Spinach. While it may not give you instant super strength as it does to Popeye, it can make you stronger against diseases by boosting your immune system. 

Additionally, spinach is also rich in antioxidants, specifically beta carotene, which gives it its dark green color. These antioxidants will give you another layer of protection as it fights off the free radicals that cause chronic diseases and premature aging.[8] 

Keep in mind that spinach loses its nutrients the more you cook it. Thus, it’s advisable to cook it lightly, or added as the last ingredient to a recipe.

Green Tea

Green tea is a popular drink, and it is believed that it is only second to water as the most consumed beverage in the world. Not only will green tea help you relax and perk up at the same time (because of its caffeine content), but it’s also rich in antioxidants that it is known for.

One of the antioxidants green tea has is called epigallocatechin gallate (EGCG), which was found to improve immune function in some studies.[8]

Green tea is also great for digestion too and it is usually best to drink green tea to water down a full meal.

Papaya

This tropical fruit is also loaded with Vitamin C. Both enjoyable as a snack or a smoothie, papayas are a versatile fruit that can give your immune system an extra boost. 

Papaya also contains digestive enzymes with anti-inflammatory properties, protecting you from a number of chronic diseases. This fruit is also rich in essential vitamins and minerals such as potassium, magnesium, and folate.[8]

Kiwi

Kiwis are another tropical fruit that is rich in both Vitamin C and K, which are both essential for maintaining your body’s processes.[8]

Kiwis are a popular addition in yogurt bowls as its tart and sweet taste complements the creamy flavor of yogurt. Kiwis are also perfectly fine when consumed as a snack and it can even be turned into a smoothie, best paired with other fresh fruits.

Poultry

There is a good reason why chicken soup is a popular comfort food among sick people, aside from the fact that its warmth and taste is calming in itself. Poultry products such as chicken and turkey are rich in Vitamins B6, which is vital for the production of red blood cells. Additionally, chicken soups have an anti-inflammatory effect that will help soothe any internal problems.[8]

Ginger

A cousin of the turmeric, ginger also has similar anti-inflammatory properties. In fact, ginger has long been used as a remedy for sore throat, a precursor to infections happening inside your body.[8]

Ginger can be used to introduce a zesty and earthy flavor to your dishes. It is a staple ingredient in many Asian cuisines, so if you’re looking for a way to incorporate ginger in your diet, you can look into the hundreds of dishes ginger is used in.

Bell Pepper

Surprisingly, bell pepper have more Vitamin C than citrus fruits, with as much as three times the Vitamin C. Additionally, bell peppers contain carotenoids, which are antioxidants that give it its bright red or green colors. 

Bell pepper is a delicious ingredient that can be applied in many dishes. Pizzas, pastas, stews, stir fry, salads – you name it, bell peppers go perfectly well. You can also dip them in hummus too, for a healthy and filling snack.

Dark Chocolate

Chocolate lovers, rejoice! The beloved cocoa is a potent source of theobromine, an antioxidant that boosts your immunity by protecting your body from free radicals.[8] 

To get the most out of cocoa’s benefits, dark chocolate is the way to go. Compared to regular chocolate candy bars, dark chocolate has higher concentrations of cocoa, while typically having less sugars and other unhealthy artificial additives. 

Sweet Potatoes

This tasty carbohydrate gets its color from its high beta carotene content. As an antioxidant, beta carotene will protect your body from the damage caused by free radicals. 

Sweet potatoes can be enjoyed just like a regular potato, although it has a distinct sweet flavor. It can be fried, mashed, or steamed, and when combined with vegetables and proteins, you’ve got yourself a complete and nutritious meal.

Additional Tips for Strengthening the Immune System

Aside from these immune boosting foods, here are some additional lifestyle changes you can make to further strengthen your immune system according to Harvard Health Publishing[9]. 

  • Don’t smoke 
  • Exercise regularly
  • Cut your alcohol intake – drink only in moderation
  • Maintain a healthy weight
  • Consciously avoid infections by always washing your hands with soap and water
  • Minimize stress, or dedicate some time to de-stress
  • Always make sure to receive adequate sleep

Conclusion

As your body’s last line of defense, it is absolutely important to pay attention to your immune system. 

Thankfully, mother nature provides us with immune boosting foods that will not only improve our immune defenses but will also benefit other aspects of our health as well.

Coupled with a healthy and active lifestyle, you’ll find yourself less susceptible to contracting infections and diseases.

References

[1] Dunkin, M. (2009, November 16) How To Use Your Immune System To Stay Healthy. Retrieved from https://www.webmd.com/a-to-z-guides/features/how-use-your-immune-system-stay-healthy#1

[2] Newman, T. & Murrel, D. (2018, January 11) How the immune system works. Retrieved from https://www.medicalnewstoday.com/articles/320101

[3] Hasan, N. (2020, March 23) 6 Signs You Have a Weakened Immune System. Retrieved from https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system

[4] Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods (Basel, Switzerland), 6(10), 92. https://doi.org/10.3390/foods6100092

[5] Catanzaro, M., Corsini, E., Rosini, M., Racchi, M., & Lanni, C. (2018). Immunomodulators Inspired by Nature: A Review on Curcumin and Echinacea. Molecules, 23(11), 2778. doi:10.3390/molecules23112778

[6] Jennings, K. (2017, January 27) 7 Reasons to Eat More Citrus Fruits. Retrieved from https://www.healthline.com/nutrition/citrus-fruit-benefits

[7] Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.cd006206.pub4 

[8] Schend, J. & Richter, A. (2020, April 30) 15 Foods That Boost the Immune System. Retrieved from healthline.com/health/food-nutrition/foods-that-boost-the-immune-system[9] Harvard Health Publishing. (2014, September) How to boost your immune system. Retrieved from https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

organic nettle leaf

Organic Nettle Leaf: Benefits, Uses & Preparation

Posted on | by edenboost

If you’ve ever walked through a damp field or forest, you might’ve felt an irritating sting on your leg after accidentally brushing up on a plant. 

Chances are that you’ve encountered a stinging nettle – a common plant that grows anywhere damp and fertile. 

While the plant has a memorable sting, it also has a great reputation as an herbal remedy. When it is processed, the stinging nettle is perfectly safe for consumption. From reducing arthritis pain to diabetes management, this plant has a lot of therapeutic uses to offer. 

But first, let’s get to know all bout the stinging nettle plant: 

What is Organic Nettle Leaf?

The stinging nettle (Urtica dioica) is an herbaceous plant that is native to Asia, Europe, and Africa, which can now be found worldwide. Nettle plants are covered with hairs which act as miniature needles that can inject the skin with histamine, folic acid, and other substances that cause irritation and rashes on the skin. 

Ancient civilizations believed that the nettle plant has medicinal benefits. Early Egyptians used nettle as a cure for arthritis. In traditional Anglo-Saxon medicine, the nettle plant was used to treat rheumatism, upset stomachs, influenza, and muscle pain. It is even recognized in traditional Chinese medicine, categorized under herbal remedies that cure arthritic and rheumatic conditions. [1,2]

In Nepal, the nettle leaf is normally consumed as a vegetable that is typically added to soups, stews, and as a side dish to complement dishes.  

5 Benefits of Nettle Leaf

  1. It can help relieve arthritis

Treating arthritis symptoms is one of the many uses nettle leaf is known for. 

It turns out that a lot of traditional medicine was correct in determining how and what nettle leaf can be used for. In one study, it is confirmed that the stinging  hairs of the nettle plant has the ability to relieve pain and reduce inflammation. [3]

In one clinical study, 81 people with osteoarthritis were given with a supplement containing fish oil, vitamin E, and stinging nettle, while a control group was given with a placebo. After three months, the people who were given supplements reported needing less of their prescribed anti-inflammatory medications, indicating that the incidence of inflammation was significantly reduced.[4]

While further studies have yet to strengthen the scientific basis behind the nettle leaf’s anti-inflammatory properties, it is still considered an effective supplementary treatment for arthritis.

  1. It can help lower blood pressure

High blood pressure is one of the most common medical conditions that puts people at a higher risk of developing a stroke or other serious heart conditions. 

The consumption of organic nettle leaf can help regulate your blood pressure levels in various ways. First, nettle extract was found to be linked with promoting nitric oxide production, which dilates blood vessels and thus decreasing blood pressure. [5]

In the same study, nettle was discovered to have compounds that may act as calcium blockers, which are drugs that work by reducing calcium content in the blood, effectively making it easier for the heart to pump blood. [5] 

And while it can help relax your cardiovascular system, it was also found to raise antioxidant levels in the heart as well, protecting it from harmful free radicals. [6]

  1. It can help control blood sugar

For people who are suffering from diabetes, organic nettle leaf may be next herbal remedy for your symptoms.

In both human and animal tests, the nettle leaf was found to be capable of stabilizing blood sugar levels. It also contains compounds that are capable of imitating insulin, although the mechanism behind this is yet to be understood. [7]

In one case study, a diabetic 57-year-old male was prescribed metformin, a first-line medication in treating Type 2 Diabetes. At the same time, he started taking stinging nettle capsules as a supplementary treatment, but eventually decided to take the capsules alone. Even with taking nettle capsules only, his blood sugar levels stayed within normal levels – and upon stopping, his blood sugar levels immediately rose. [8]

  1. It may treat enlarged prostate glands

Thanks to the nettle’s anti-inflammatory properties, it is also capable of relieving the symptoms of an enlarged prostate gland, also known as benign prostatic hyperplasia (BPH).

It was confirmed that organic nettle leaf contains the anti-inflammatory compound beta-sitosterol, which is able to reduce prostaglandin levels.[9] Prostaglandin is a hormone found in various parts of the body, which acts as a signal for functions of the organ/part they’re made in. In the prostate, prostaglandin is responsible for initiating inflammation.

  1. It is rich in nutrients

In general, nettle leaf is abundant in vitamins and minerals which make it such a beneficial supplement to our diets. [10]

Some of the vitamins that can be found in nettle leaves are vitamins A, C and K, with some variants of the B vitamins. It is also jam-packed with essential minerals, such as calcium, potassium, iron, magnesium, phosphorus, potassium, and sodium. Regular consumption of nettle can help you meet your daily requirements, especially if you’re inclined on eating plant-based foods. 

Nettle is also rich in carotenoids, such as lutein and beta-carotene, with the latter being known to aid in restoring the retina. 

Nettle leaf is also a good source of the good fats, linolenic acid, palmitic acid, stearic acid, and oleic acid, which are all essential in maintaining good heart health.

Best Ways to incorporate Nettle Leaf in Your Diet

For such a simple-looking plant, the nettle leaf’s abundance of benefits is truly a miracle of nature. 

Now, you may be wondering how exactly you can consume nettle leaf. After all, it seems to be dangerous to be eating something that can sting your skin, right?

organic nettle leaf ripe

Here are some easy and accessible ways you can consume nettle leaf if you’re interested in adding it to your diet. 

As an ingredient

When prepared properly, the nettle leaf can be used as a vegetable in soups, stews, and stir-fry. As mentioned earlier, nettle is a common ingredient in Nepalese food, as it is abundant in their lands. 

Some examples of food you can make out of nettle leaf include nettle pizza, nettle salad, sautéed nettle leaves, nettle pesto, creamy stinging nettle, and nettle smoothies.

it is said that nettle tastes almost like spinach, with a distinctive punch reminiscent of arugula. This makes nettle leaf a perfect addition to cream and tomato-based dishes. 

Avoid eating nettle raw as its hairs will irritate your tongue, which will make you feel uncomfortable for a long time.

As a tea

Like most herbaceous plants. the nettle leaf can be dried and used to make delicious herbal tea. This is one of the best ways to get the most nutrients out of a serving of nettle, as there is very little processing involved. 

Dried nettle leaves can be purchased as a loose-leaf variant or in tea bags. But if you live where nettle commonly grows, it’s best to harvest and dry them yourself. 

For a basic nettle leaf tea recipe, simply steep the appropriate amount of leaves in the desired amount of water. Boil the water, and let it rest for 5 minutes. When it’s slightly cooled, strain the tea as you pour into a teacup. You can also add honey, cinnamon, or sugar according to your preference.

As capsules

If fresh nettle isn’t readily available in your area, taking nettle essence in capsule form is also a great idea. Since it contains nearly all the essential nutrients your body needs, it would make a great supplement that will help boost your health and immunity. Partnered with a healthy lifestyle, of course!

Consult your doctor first especially if you’re currently taking medications. The compounds present in nettle extract may interfere with your medications. Your doctor will know the proper dose for you body and how often you should take it.

Harvesting Nettle Leaves

If you live in an area where stinging nettles are common, harvesting them for your own consumption would be a great idea. However, there are some precautions you must take while foraging nettle leaves for yourself, especially if you’re not getting them from your own garden.

The nettle plant’s growing season is between spring and summer, which is the best time to harvest them. This is because nettle plants tend to be tougher and bitter if they’ve grown taller than one foot and had already started flowering.

Like all plants, the nettle absorbs everything around it. Therefore, you should avoid harvesting nettle plants located in roadsides and other polluted areas, as well as in places where pesticides could’ve been used. 

When harvesting nettle leaves, wear gloves to avoid irritating your hands. It’s not called THE stinging nettle for nothing!

Precautions

Aside from the fact that it can sting your skin upon contact, the nettle leaf is generally safe for consumption when prepared. But if you’re already allergic to similar types of plants, avoid the consumption of nettle leaves as it may also cause a lethal allergic reaction (although this is quite rare).

Nettle leaves are also a mild diuretic, so if you have a preexisting kidney condition, avoid it to prevent further damage to your kidneys. 

Because research has yet to confirm its effects on babies and children, pregnant women, nursing mothers, and young children should avoid consuming nettle for therapeutic purposes. 

Summary

For a plant so common and sometimes considered a nuisance, the nettle plant is another one of nature’s gifts that people should be aware of. Its abundance of vitamins, minerals, and other healthy compounds make it a healthy addition to people’s diets. 

It has the power to relieve arthritis, stabilize blood pressure levels, and can even treat painfully enlarged prostate glands. 

It is also a versatile ingredient that can be added to pizza, pasta, smoothies, stir-fry, and even smoothies!

References

[1] Adhikari, B. M., Bajracharya, A., & Shrestha, A. K. (2015). Comparison of nutritional properties of Stinging nettle (Urtica dioica) flour with wheat and barley flours. Food science & nutrition, 4(1), 119–124. https://doi.org/10.1002/fsn3.259

[2] Stinging nettle leaves. (n.d.) Retrieved from: https://www.meandqi.com/herb-database/stinging-nettle-leaves

[3] Rayburn, K., Fleischbein, E., Song, J., Allen, B., Kundert, M., Leiter, C., & Bush, T. (2009). Stinging nettle cream for osteoarthritis. Alternative Therapies in Health & Medicine, 15(4), 60.

[4] Jacquet, A., Girodet, P. O., Pariente, A., Forest, K., Mallet, L., & Moore, N. (2009). Phytalgic, a food supplement, vs placebo in patients with osteoarthritis of the knee or hip: a randomised double-blind placebo-controlled clinical trial. Arthritis research & therapy, 11(6), R192. https://doi.org/10.1186/ar2891

[5] Qayyum, R., Qamar, H. M., Khan, S., Salma, U., Khan, T., & Shah, A. J. (2016). Mechanisms underlying the antihypertensive properties of Urtica dioica. Journal of translational medicine, 14(1), 254. https://doi.org/10.1186/s12967-016-1017-3

[6] Testai, L., Chericoni, S., Calderone, V., Nencioni, G., Nieri, P., Morelli, I., & Martinotti, E. (2002). Cardiovascular effects of Urtica dioica L. (Urticaceae) roots extracts: in vitro and in vivo pharmacological studies. Journal of ethnopharmacology, 81(1), 105–109. https://doi.org/10.1016/s0378-8741(02)00055-7

[7] Domola, M. S., Vu, V., Robson-Doucette, C. A., Sweeney, G., & Wheeler, M. B. (2010). Insulin mimetics in Urtica dioica: structural and computational analyses of Urtica dioica extracts. Phytotherapy research : PTR, 24 Suppl 2, S175–S182. https://doi.org/10.1002/ptr.3062

[8] Hailemeskel, B., & Fullas, F. (2015). The use of Urtica dioica (stinging nettle) as a blood sugar lowering herb: a case re-port and a review of the literature. Di-abetes Res Open J, 1(5), 123-127.

[9] Nyamai, D. W., Arika, W. M., Rachuonyo, H. O., Wambani, J. R., & Ngugi, M. P. (2016). Herbal management of benign prostatic hyperplasia. Journal of Cancer Science & Therapy, 8(5), 130-134.

[10] Upton, R. (2013). Stinging nettles leaf (Urtica dioica L.): Extraordinary vegetable medicine. Journal of Herbal Medicine, 3(1), 9-38.