Category: Nutrition

collagen skin health

5 Proven Benefits of Collagen Supplements

Posted on | by edenboost

If you’re into skincare, chances are you’ve already heard of collagen and the wonders it can do for your skin. However, collagen can offer more than just help you maintain a youthful look: it’s a major building block of nearly every part of your body, including your bones, muscles, blood vessels, corneas, and teeth.

But where does collagen come from, and why is it so important to our bodies?

In this article, we will be exploring collagen: what it is, how it benefits your body, and where you can get more of it. 

What Is Collagen?

Collagen is a family of proteins that serve as the primary structural component of connective tissues, such as skin, bone, hair, muscles, and teeth. In fact, collagen makes up a third of all the protein in the human body. 

Collagen can be best described as the glue which holds your cells together, forming the most crucial parts of your body. There are 18 types of collagen, which can be categorized into 4 types based on amino acid composition[1,2]:

  • Type I. This type of collagen makes up 90% of your body’s collagen, providing structure to bones, skin, cartilage, connective tissues, and teeth. It can be described as densely packed fibers.
  • Type II. This collagen can be described as loosely packed fibers, and it can be mostly found in elastic cartilage.
  • Type III. This type of collagen supports muscles, organs, and arteries.
  • Type IV. This type of collagen takes part in filtration and can be found in between layers of the skin.

As we age, the amount of collagen produced in our bodies deteriorate – which is why our skin tends to sag and our bones become fragile once we reach our golden years. 

Collagen can also deteriorate from the excessive consumption of sugar and refined carbohydrates, excessive exposure to UV rays, and smoking. 

Fortunately, there are plenty of ways to slow down the inevitable degradation of collagen. One way to preserve your collagen is by consuming food sources of nutrients that facilitate the growth of collagen or by directly taking collagen as supplements. Collagen supplements are generally considered safe, with no known side effects as of date. 

Where Does Collagen Come From?

The body produces its own supply of collagen, which starts off as procollagen. 

To make procollagen, the body needs two amino acids – glycine and proline, which is broken down from dietary protein. These dietary proteins can be obtained in both plant and animal sources, such as poultry, dairy, red meat, legumes, and tofu, which are excellent sources of amino acids. 

Vitamin C and copper are also crucial for facilitating collagen production.

Vitamin C can be obtained from citrus fruits (oranges, lemons, grapefruit), bell peppers, broccoli, and strawberries. Meanwhile, copper can be found in shellfish, organ meats, whole grains, and cocoa products. 

The Benefits of Taking Collagen Supplements

Collagen is present in nearly every nook and cranny of our bodies – so it makes sense that boosting your collagen supply would provide a plethora of benefits for your body, inside and out.

According to research, here’s how boosting your collagen intake can improve your health.[3, 4]

  1. Improves Skin, Hair, and Nail Health

Collagen is perhaps most known for its ability to help us preserve the quality of our skin, nails, and hair, as evident in hundreds of beauty products that highlight collagen as an active ingredient. 

Collagen is the structural protein that holds your skin, hair, and nails together – it keeps these parts moisturized and elastic, protecting them from brittleness and dryness. This is why you’ll notice that the skin tends to sag and is prone to dryness among older people, as our bodies tend to produce less collagen as we get older.

To maintain the quality of your skin, hair, and nails, increasing your intake of collagen can slow down the inevitable process of collagen degradation, which is especially crucial as you approach old age.

In one study that involved women aged between 35-55, collagen supplementation showed to have decreased dryness and improved skin elasticity after an 8 week period, compared to those who did not take the supplements.[5]

Taking collagen supplements was also found to reduce nail brittleness and improved the overall nail quality of the participants after 24 weeks of taking one 2.5g collagen supplement a day.[6] 

  1. May Help Lessen Joint Pain

Collagen makes up the majority of cartilage, a rubber-like flexible tissue which connects two bones together, forming a joint. This cartilage also protects your bones from rubbing against each other, which can lead to the tearing of bone and the development of cysts.[7] As you can imagine, this condition is quite painful and debilitating – thus, it is crucial to keep your cartilaginous joints well-maintained through collagen supplementation.

Since aging slows down the production of collagen, older people are at a higher risk of developing degenerative joint disorders, such as osteoarthritis. 

Taking collagen supplements have been found to prevent such conditions, as well as joint pain experienced by athletes and older adults.  

For instance, a study involving 73 athletes found that collagen supplements can reduce joint pain both at rest and in motion, just after 24 weeks of supplementation. Athletes were in particular interest as they frequently experienced joint pain despite having no osteoarthritis, a condition that had mostly been the focus of collagen treatment studies.[8] 

In a study with adults diagnosed with osteoarthritis, those who took collagen supplements reported a significant reduction in joint pain and found it easier to partake in physical activity as opposed to those who did not take the supplements.[9] 

  1. Can Help Strengthen Bones

If calcium is the main building block of bones, then it is collagen which provides structure and keeps them in place. This is why as we age, our bones tend to become brittle and prone to breakage – the deterioration of collagen causes our bones to loose its structure, slowly decreasing bone density.[10] 

Several studies have found that taking collagen supplements can strengthen your bones, as well as prevent or slow down bone deterioration, which leads to conditions like osteoporosis. 

For instance, one study had 39 postmenopausal women take calcium and collagen supplements daily, for a span of 12 months. It was found that those who took both pills had significantly lower levels of proteins that signal bone loss in their blood, as opposed to those who only took the calcium pills.[11] 

  1. Can Help Boost Muscle Mass

Since collagen also makes up 10% of our muscle tissue, taking collagen supplements may help maintain muscle strength and function. 

For instance, one study had 27 men with sarcopenia (gradual muscle loss) take collagen supplements while engaging in a daily exercise routine. It was found that the weakened men who took supplements had significant gains in terms of muscle mass and strength, as opposed to the men who only exercised.[12] 

  1. Promotes Heart Health

Turns out collagen is great for the heart as well! Considering that the heart is also a muscle, there’s no doubt that collagen supplements can help strengthen your heart. 

Collagen also strengthens your arteries, which lowers the risk of potentially fatal conditions, such as the narrowing of blood vessels or arteries. Once our blood vessels or arteries have become weakened, our chances of developing a stroke or a heart attack increase – thus, it is important to keep our arteries strong and flexible.

Some studies have found evidence that collagen has a positive effect in this regard. In one study, 31 healthy adults took collagen supplements daily for a period of 6 months. It was observed that those who took the supplement had a significant reduction in artery stiffness, along with an increase in good (HDL) cholesterol levels.[13]  

Conclusion

Although collagen is well known for its benefits to the skin and hair, plenty of scientific evidence proves that collagen can improve the state of your bone, muscle, and cardiovascular health. 

Additionally, taking collagen supplements is generally considered safe when consumed within acceptable levels, with few known side effects, such as some minor digestive troubles. Collagen production can be also boosted by eating more of vitamin C, protein, and copper rich food. 

References

[1] Ross, R. (2020, January 23) What is collagen? Retrieved on November 24, 2020 from https://www.livescience.com/collagen.html

[2] Jennings, K. (2020, May 5) Collagen — What Is It and What Is It Good For? Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen

[3] Elliott, B. (2020, February 19) Top 6 Benefits of Taking Collagen Supplements. Retrieved on November 24, 2020 from https://www.healthline.com/nutrition/collagen-benefits

[4] Migala, J. (2020, September 8) https://www.everydayhealth.com/skin-beauty/potential-health-benefits-of-collagen-and-thing-it-cant-do/

[5] Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55. https://doi.org/10.1159/000351376

[6] Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F. O., & Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of cosmetic dermatology, 16(4), 520–526. https://doi.org/10.1111/jocd.12393

[7] American Chiropractic Association. (n.d.) https://www.acatoday.org/Patients/Health-Wellness-Information/Joint-Health

[8] Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908×291967

[9] Schauss, A. G., Stenehjem, J., Park, J., Endres, J. R., & Clewell, A. (2012). Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. Journal of agricultural and food chemistry, 60(16), 4096–4101. https://doi.org/10.1021/jf205295u

[10] Viguet-Carrin, S., Garnero, P., & Delmas, P. D. (2006). The role of collagen in bone strength. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 17(3), 319–336. https://doi.org/10.1007/s00198-005-2035-9

[11] Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., & Arjmandi, B. H. (2015). A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial. Journal of medicinal food, 18(3), 324–331. https://doi.org/10.1089/jmf.2014.0100

[12] Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810

[13] Tomosugi, N., Yamamoto, S., Takeuchi, M., Yonekura, H., Ishigaki, Y., Numata, N., Katsuda, S., & Sakai, Y. (2017). Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. Journal of atherosclerosis and thrombosis, 24(5), 530–538. https://doi.org/10.5551/jat.36293

matcha benefits

All About Matcha: Its Benefits and Uses

Posted on | by edenboost

Matcha is a traditional Japanese tea that has seen a surge of popularity in recent years. It seems as if matcha has been transformed into  every dessert, candy, and beverage imaginable: matcha lattes, matcha cakes, and matcha candy bars have become an instant crowd pleaser. 

But did you know that matcha is also one of the healthiest drinks in the world?

Matcha is rich in antioxidants, vitamins, and minerals that can help protect your body from a wide variety of diseases. The regular consumption of matcha is proven to benefit overall health, making it a worthy addition to anyone’s tea stash. 

Where Does Matcha Come From?

Matcha comes from camellia sinensis, a plant that is also responsible for oolong, green, and black teas. What makes matcha special from other derivatives is the unique way it is grown and processed. 

To create matcha, tea plants are covered 20 to 30 days before harvest to prevent sunlight exposure. This boosts chlorophyll production, which is the reason behind matcha’s vibrant green color and higher amino acid content. 

Once harvested, these bright green tea leaves (excluding stems and veins) are then processed into the powder we all know as matcha. Because matcha is derived purely from the leaves, it has a higher concentration of caffeine and antioxidants than other types of tea – which also means that matcha has slightly more pronounced benefits on health than green tea.

6 Scientifically Proven Health Benefits of Matcha

Matcha is packed with antioxidants, vitamins, and minerals that can aid your overall health, prompting research on its specific benefits to our bodies. Here are the 7 scientifically proven benefits of drinking matcha tea.[1]  

benefits of matcha powder
  1. It Has Strong Antioxidant Properties

As you go about in your daily routine, your cells are constantly exposed to the damage caused by unstable atoms called free radicals. These free radicals are generated mostly by harmful substances, such as tobacco smoke, air pollutants, pesticides, alcohol, and the excess consumption of fried foods.[2] 

Antioxidants fight these free radicals by reducing the formation of free radical damage or neutralizing them by sharing electrons before it can oxidize vital cell molecules. 

Although our bodies are able to produce their own antioxidants, it often needs an additional boost from antioxidant-rich foods to help balance out the effects of free radicals. And when free radicals begin to outnumber your antioxidants, your body is considered to be in a state of oxidative stress – which leads to cell and tissue damage that can increase your risk of developing chronic diseases.[3] 

Matcha tea is exceptionally high in these helpful antioxidants. In fact, matcha is even more powerful than green tea (which is also renowned for its antioxidant properties), providing up to 137 times more antioxidants than low-grade variety teas.[4]  

  1. It Can Help Protect The Liver

Your liver is one of the most essential organs when it comes to detoxifying your body. Some of its main functions include filtering waste from your bloodstream, metabolizing proteins, and producing bile, a fluid that helps your digestive system absorb nutrients. 

In both human and animal studies, matcha was found to benefit and protect liver health. 

For instance, a study which involved 80 people with non-alcoholic fatty liver disease investigated whether the consumption of green tea extract (which has a similar nutrient profile to matcha tea) can help alleviate symptoms. After 12 weeks of regular consumption, green tea extract significantly reduced the amount of liver enzymes, which suggests that the liver damage has subsided.[5] 

One animal study also showed that the consumption of green tea extract for 90 days reduced liver and kidney damage among diabetic rats.[6] 

  1. It Can Boost Brain Function

if you’re looking for a brain booster for an upcoming exam, matcha is your next best friend!

Several studies have found that consuming matcha can lead to improvements in attention, reaction time, and memory. This comes from matcha’s high caffeine and l-theanine content – with the former causing an increase in brain function, while the latter promotes alertness while producing a calming effect that prevents the dreaded energy crash that you would normally experience with coffee.[7,8] 

  1. It May Help Prevent Cancer

Thanks to its powerful antioxidants, matcha may lower your chances of developing cancer. Among these antioxidants is epigallocatechin-3-gallate (EGCG), a catechin that has been found to have strong anti-cancer properties. 

In several test tube studies, EGCG was found to be effective in killing off prostate, skin, lunch, and liver cancer cells.[1]

Green tea extract was also found to be effective in decreasing tumor size and slowing down the growth of breast cancer cells in one animal study.[9]  

In another remarkable test tube study, matcha green tea was specifically found to target cancer stem cell propagation, suggesting that matcha is a natural compound that can help decrease cancer cell resistance to chemotherapy.[10]  

  1. It May Promote Heart Health

Heart diseases are the leading cause of death worldwide – thus, it is important for us to follow a healthy diet and lifestyle to protect our bodies from the dangers of heart disease. 

Research has also shown that regularly drinking matcha tea may reduce the risk of developing heart disease. 

The catechins in green tea and matcha can lower the risk of heart disease by lowering LDL (bad) cholesterol and triglycerides in our bloodstream. 

In a study of 40,540 Japanese adults, it was found that those who drank more than 5 cups of green tea a day had a 26% lower risk of death caused by heart attack or stroke, and a 16% lower risk of death in general. This is in contrast to black tea, which was found to have no effect on heart risk.[11] 

  1. It Can Help You Lose Weight

One of the most well-known benefits of green tea is its fat burning capabilities, which comes from EGCG’s ability to speed up metabolism and slow down the growth of fat cells. In fact, many popular weight loss supplements use green tea extract because it is so effective in speeding up metabolism. 

Given that matcha is a highly concentrated version of green tea, it is possible that matcha has stronger fat burning capabilities than regular green tea.

In a study published in 2018, the consumption of matcha tea was found enhance exercise-induce fat oxidation among female participants.[12] 

How To Prepare Matcha

Although matcha can be purchased in the form of tea bags, the traditional preparation of matcha is the best way to attain its health benefits.[13] 

Traditional matcha is sold in powdered form, and there exists a wide variation in quality. The most expensive and concentrated matcha is known as ceremonial grade matcha, as it is commonly used in Zen Buddhism rituals. Culinary grade matcha works great as well and should be available in most stores. Having your own traditional matcha whisk will come in handy in creating a frothy layer of foam on top of your matcha – otherwise, a regular whisk or hand mixer will work too. 

Preparation: First, sift your matcha before adding water as it tends to clump, which can make it difficult to achieve a smooth texture. The amount of matcha depends on your preferences and the grade of matcha, but the standard formula is between ½ to ¾ teaspoon per cup. Afterwards, pour hot water and whisk in a side to side motion – whisking in a circular motion will not result in frothing. 

Feel free to top it off with honey or milk to create matcha latte! Matcha tends to be bitter and earthy, so it is recommended to use a sweetener to make it more palatable.

Shelf Life: Matcha has a relatively short shelf life – once opened, it should be consumed within two months for best results. 

Conclusion

Matcha comes from the same plant as green tea, meaning they have an identical nutritional profile. But due to the nature of matcha production, it has a higher concentration of the same nutrients – thus, possibly making it more potent than regular green tea. 

Including matcha in your diet can decrease your risk of heart disease, improve liver health, and boost weight loss – along with other benefits that come from its strong antioxidant properties. 

Matcha is also quite easy to prepare, and it tastes great, too! It’s worth adding to your pantry, especially if you’re already a regular tea drinker.

References

[1] Link, R. (2020, February 25) 7 Proven Ways Matcha Tea Improves Your Health. Retrieved on November 20, 2020 from https://www.healthline.com/nutrition/7-benefits-of-matcha-tea

[2] Liou, S. (2011, June 29) About Free Radical Damage. Retrieved on November 20, 2020 from https://hopes.stanford.edu/about-free-radical-damage

[3] Pizzino, G., Irrera, N., Cucinotta, M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., & Bitto, A. (2017). Oxidative Stress: Harms and Benefits for Human Health. Oxidative medicine and cellular longevity, 2017, 8416763. https://doi.org/10.1155/2017/8416763

[4] Weiss, D. J., & Anderton, C. R. (2003). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of chromatography. A, 1011(1-2), 173–180. https://doi.org/10.1016/s0021-9673(03)01133-6

[5] Pezeshki, A., Safi, S., Feizi, A., Askari, G., & Karami, F. (2016). The Effect of Green Tea Extract Supplementation on Liver Enzymes in Patients with Nonalcoholic Fatty Liver Disease. International journal of preventive medicine, 7, 28. https://doi.org/10.4103/2008-7802.173051

[6] Yamabe, N., Kang, K. S., Hur, J. M., & Yokozawa, T. (2009). Matcha, a powdered green tea, ameliorates the progression of renal and hepatic damage in type 2 diabetic OLETF rats. Journal of medicinal food, 12(4), 714–721. https://doi.org/10.1089/jmf.2008.1282

[7] Dietz, C., Dekker, M., & Piqueras-Fiszman, B. (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food research international (Ottawa, Ont.), 99(Pt 1), 72–83. https://doi.org/10.1016/j.foodres.2017.05.002

[8] Smith, A. P., Christopher, G., & Sutherland, D. (2013). Acute effects of caffeine on attention: a comparison of non-consumers and withdrawn consumers. Journal of psychopharmacology (Oxford, England), 27(1), 77–83. https://doi.org/10.1177/0269881112460112

[9] Kavanagh, K. T., Hafer, L. J., Kim, D. W., Mann, K. K., Sherr, D. H., Rogers, A. E., & Sonenshein, G. E. (2001). Green tea extracts decrease carcinogen-induced mammary tumor burden in rats and rate of breast cancer cell proliferation in culture. Journal of cellular biochemistry, 82(3), 387–398. https://doi.org/10.1002/jcb.1164

[10] Bonuccelli, G., Sotgia, F., & Lisanti, M. P. (2018). Matcha green tea (MGT) inhibits the propagation of cancer stem cells (CSCs), by targeting mitochondrial metabolism, glycolysis and multiple cell signalling pathways. Aging, 10(8), 1867–1883. https://doi.org/10.18632/aging.101483

[11] Harvard Health Publishing (2012, December) Green tea may lower heart disease risk. Retrieved on November 21, 2020 from https://www.health.harvard.edu/heart-health/green-tea-may-lower-heart-disease-risk

[12] Willems, M., Şahin, M. A., & Cook, M. D. (2018). Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. International journal of sport nutrition and exercise metabolism, 28(5), 536–541. https://doi.org/10.1123/ijsnem.2017-0237

[13] Love & Lemons. (n.d.) Matcha 101 – What It Is and How to Use It. Retrieved on November 21, 2020 from https://www.loveandlemons.com/matcha-green-tea/

10-foods-promote-healthy-hair

10 Foods That Promote Healthier Hair

Posted on | by edenboost

Who wouldn’t want to have long, luscious locks?

The shampoos, conditioners, and treatments available on the market may claim to solve every hair problem imaginable – but at the end of the day, it is ultimately your diet which affects your hair quality the most. 

After all, your hair grows from its roots, and once it grows past your follicles, it is technically dead. Meaning, it cannot receive nourishment from the inside, and the only way to improve it at this point is through chemical treatments, or to use hair products that do not damage your hair cuticles. 

Multiple studies have shown that nutrition impacts both hair structure and growth. Nutritional deficiencies are known to cause hair loss, changes in hair color, sparse hair growth, or in extreme cases, alopecia.[1] 

Improving your hair quality through your diet is a long term commitment. But we guarantee you that it is worth it: with the help of these proteins, fats, vitamins, and minerals, you’ll have stronger and voluminous hair that will last for years. 

In addition, having the right diet is definitely cheaper than seeking expensive salon treatments or products. And not only will these nutrients benefit your hair growth, as it will also positively impact other areas of your health. 

Here are the top 10 foods you should eat to maintain healthy and strong hair. 

  1. Eggs

Eggs hair masks are one of the most popular home treatments for strengthening and improving the quality of hair. Although no scientific evidence can prove that directly applying eggs can actually improve hair quality, some studies suggest that eating eggs instead may improve hair growth. 

Eggs are rich in biotin, a vitamin that is needed to produce keratin, a type of protein that makes up your hair, skin, and nails. In one review, biotin supplementation was found to result in clinical improvement among patients with poor nail and hair growth.[2]

Aside from biotin, eggs are simply a great protein source in general. A lack of protein is known to cause hair loss, since hair follicles are primarily composed of protein. 

  1. Fatty Fish

Fatty fish, such as salmon, tuna, mackerel, and herring, are rich in nutrients that promote healthy hair growth. 

fatty fish

This category of fish contain high concentrations of omega-3 fatty acids, which are also commercially sold as fish oil. Although omega-3 is known for its benefits to heart health, this fatty acid is also known to boost hair growth by fostering the growth of proteins in the body.[3] 

  1. Nuts

Nuts aren’t just tasty and inexpensive snack food – they’re also one of the most nutrient-dense foods out there. 

In general, nuts contain plenty of omega-3 fatty acids, B vitamins, and zinc, which are all essential to maintaining healthy hair. A lack of these nutrients have been linked to hair loss.[4] 

For instance, almonds

Brazil nuts, a type of nut that you may commonly find in trail mix, contain selenium, a mineral that Is known to be involved in the synthesis of hair. However, Brazil nuts are so rich in selenium (a single nut can provide up to 25% of an average person’s daily recommended selenium intake), that eating too much can do harm to your body. Too much selenium is known to cause brittle hair and hair loss. Thus, it is best to limit your brazil nut consumption for up to 4 nuts a day.[5] 

Aside from hair health, the regular consumption of nuts was is known to reduce inflammation and lower the risk of heart disease.[6] 

  1. Sweet Potatoes

Sweet potatoes are the richer, flavorful, and slightly more nutritious cousin of the humble potato. 

sweet potato

Sweet potatoes are a great source of beta-carotene, which is a strong carotenoid antioxidant that also gives sweet potatoes their signature vibrant colors. When beta carotene enters our body, it is converted into vitamin A – a nutrient that is known to promote hair health. 

Vitamin A stimulates the production of sebum, a natural lubricant, on our skin and scalp. The boost in sebum production helps keep our scalp and hair strands moisturized, preventing dryness and brittle hair.[7] 

In addition, sweet potatoes are high in fiber, vitamin C, manganese, and vitamin B6. Its high fiber content will also aid your digestive system and feed the good bacteria in your gut, which will help improve your absorption of nutrients.[8] 

  1. Avocados

Avocados have risen in popularity in recent years, as people have started taking notice of what this superfood can offer. Avocados are one of the few plant sources of healthy fats, such as monounsaturated fats and ALA omega 3 fatty acids.[9] Just like in fatty fish, these healthy fats will help improve your hair quality by stimulating the synthesis of proteins, which are the building blocks of hair strands. 

Avocados are also a great source of Vitamin E, an antioxidant that can help reduce free radical damage to your body’s cells, including those located on your scalp. Vitamin E was also found to provide plenty of benefits to overall hair health, such as preventing hair loss, improving scalp circulation, regulating oil production, and strengthening the protective outer layer of hair strands.[10]

  1. Seeds

They may be small, but seeds are a nutritional powerhouse that you shouldn’t underestimate. Similar to nuts, seeds pack a ton of nutrients per calorie, including vitamin E, zinc, and selenium. 

seeds

Certain types of seeds also contain omega 3 fatty acids – however, these are not as efficient as what you’d find in fatty fish. Nonetheless, these remain healthy additions to our diets. 

Seeds also provide a good amount of protein for omnivores, vegans, and vegetarians alike. 

Lastly, the best part about seeds is that you can sneak them in your diet through various ways. Larger seeds, such as sunflower seeds or squash seeds, are commonly eaten as snacks. Smaller seeds, such as chia seeds and flaxseed, can be incorporated in smoothies, salads, fresh fruit juices, yogurt bowls, and other recipes that do not necessarily involve cooking. 

  1. Beans

Despite being one of the cheapest foods available, beans are actually considered a “superfood”, although it is often overlooked. Beans can provide nearly every nutrient that a person needs to survive: proteins, carbohydrates, fiber, and a wide variety of vitamins and nutrients can all be found within the humble bean. 

One of the many nutrients that can be found in beans is zinc, a mineral that plays an important role in hair tissue growth and repair. Zinc is also known to help keep the oil glands in hair follicles function properly.[11] 

  1. Bell Peppers

Bell peppers are actually a great source of vitamin C. It can contain up to 5 times as much vitamin C as orange, the poster child of vitamin C intake. 

bell peppers

Aside from boosting immunity, vitamin C was also found to benefit hair growth by promoting collagen production. Collagen is another structural protein that is mostly concentrated in our skin, bones, and ligaments, although a small amount is present in the outer layers of the hair shaft. 

Vitamin C also has strong antioxidant properties that can help protect your hair from damage that can be caused by oxidative stress.  

  1. Oysters

Famed for their supposed aphrodisiac qualities, oysters are also believed to benefit the hair as it contains high concentrations of zinc. 

Zinc supports hair growth as it is essential to the cellular processes that undergo throughout the hair growth cycle.[12] 

Take note, however, that too much zinc can be harmful for your hair as well, as it can lead to hair loss. Thus, it is only advisable to acquire zinc from food sources rather than supplements (unless prescribed by your doctor) to avoid consuming excess zinc. 

  1. Meat

Meats are one of the prime sources of protein in nature, along with other nutrients that support hair growth. The high protein content of meat will greatly benefit the growth of new hair strands, as well as repairing and strengthening hair follicles. 

Red meat also contains iron, a mineral that increases the production of hemoglobin, which can aid the distribution of oxygen to your hair follicles. 

Additional Tips For Healthier Hair

Apart from following the right diet, your lifestyle also plays a huge part in your hair health. After all, your hair is exposed 24/7 to toxins and other environmental aspects that may harm its health. Here are some tips you can follow to minimize hair damage as much as possible.[13] 

  1. Use Sulfate-Free Shampoo. Shampooing your hair everyday (or every other day) is a healthy habit that cleanses your scalp and hair of the oils and dirt that have accumulated throughout the day. Unfortunately, many of the commercially available shampoos contain sulfate, a chemical that can damage your hair follicles over time. Next time you’re shopping for shampoo, always choose the sulfate-free variant that can gently cleanse your scalp.
  2. Condition Regularly. Some people may not feel the need to condition their hair. However, treating your hair with a leave-on conditioner at least once a week can help keep your hair smooth and shiny, qualities that are highly desired when it comes to hair.
  3. Use The Right Brush. Although all brushes and combs serve the same purpose (de-tangling your hair), certain types suit specific hair types better. For instance, people with finer hair may seek to reduce frizz while adding volume, which can be achieved by boar bristles. On the other hand, people with curly hair are advised to use synthetic fiber brushes, as they’re made of more flexible material. 
  4. Protect Your Hair From The Sun. Too much sun can dry out your hair, which can lead to brittleness and breakage. Wearing a hat or using an umbrella will protect your hair from the harmful UV rays, especially if you will be spending a long time outdoors.
  5. Get Regular Haircuts. Getting your hair regularly trimmed will help minimize split ends and breakage. Ideally, you should have a haircut every 6 to 8 weeks.  

Conclusion

Your hair is one of your most noticeable features. Thus, taking good care of your hair is crucial for maintaining healthy locks that you’ll feel proud to step out with. 

Aside from your hair, these foods will also benefit other parts of your health – a win-win for you!

Lastly, make sure that your habits and lifestyle allow your hair to thrive by minimizing environmental or physically induced damage. 

References

[1] Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01

[2] Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A review of the use of biotin for hair loss. Skin appendage disorders, 3(3), 166-169. https://doi.org/10.1159/000462981

[3] Kang, J. I., Yoon, H. S., Kim, S. M., Park, J. E., Hyun, Y. J., Ko, A., Ahn, Y. S., Koh, Y. S., Hyun, J. W., Yoo, E. S., & Kang, H. K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International journal of molecular sciences, 19(9), 2770. https://doi.org/10.3390/ijms19092770

[4] Finner A. M. (2013). Nutrition and hair: deficiencies and supplements. Dermatologic clinics, 31(1), 167–172. https://doi.org/10.1016/j.det.2012.08.015

[5] Dresden, D. (2019, April 12) Top 5 foods for hair growth. Retrieved on November 19, 2020 from https://www.medicalnewstoday.com/articles/324949

[6] Jenkins, D. J., Kendall, C. W., Marchie, A., Parker, T. L., Connelly, P. W., Qian, W., Haight, J. S., Faulkner, D., Vidgen, E., Lapsley, K. G., & Spiller, G. A. (2002). Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation, 106(11), 1327–1332. https://doi.org/10.1161/01.cir.0000028421.91733.20

[7] Everts H. B. (2012). Endogenous retinoids in the hair follicle and sebaceous gland. Biochimica et biophysica acta, 1821(1), 222–229. https://doi.org/10.1016/j.bbalip.2011.08.017

[8] Julson, E. (2019, January 9) 6 Surprising Health Benefits of Sweet Potatoes. Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/sweet-potato-benefits

[9] WebMD. (2020, July 14) Avocado. Retrieved on November 19, 2020 from https://www.webmd.com/food-recipes/all-about-avocados

[10] Ferreira, M. (2019, March 7) How Vitamin E Can Benefit Your Hair. Retrieved on November 19, 2020 from https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair

[11] McDonell, K. (2016, August 6) The 5 Best Vitamins for Hair Growth (+3 Other Nutrients). Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/best-vitamins-hair-growth

[12] Karashima, T., Tsuruta, D., Hamada, T., Ono, F., Ishii, N., Abe, T., Ohyama, B., Nakama, T., Dainichi, T., & Hashimoto, T. (2012). Oral zinc therapy for zinc deficiency-related telogen effluvium. Dermatologic therapy, 25(2), 210–213. https://doi.org/10.1111/j.1529-8019.2012.01443.x

[13] Hairclub. (n.d.) 8 Hair Healthy Habits Everyone Should Practice. Retrieved on November 19, 2020 from https://www.hairclub.com/blog/8-hair-healthy-habits-everyone-should-practice/

5 Nutrients That Are Essential During Pregnancy

Posted on | by edenboost

Pregnancy can be an exciting yet challenging time, as the anticipation for your baby is mixed with the anxiety of providing the best nutrition for the human that is quickly growing inside your belly. 

Eating a healthy and balanced diet is crucial for your baby’s development, both inside and outside the womb. Multiple studies have shown that prenatal nutrition pretty much determines the outcome of a child’s cognitive development and sensory function, even well into adulthood.[1] 

However, eating for your baby isn’t as hard as it seems – what an average adult would call a healthy and well-rounded diet is pretty much what your baby needs, too. In addition, there are specific nutrients that you’d have to consume more of, or even take supplements for, as these are deemed crucial for fetal development. 

These nutrients will also help the mother herself in coping with the overwhelming changes to her body. Because your baby will absorb a portion of the nutrients that go inside your body, you’ll have to eat a bit more than the usual to accommodate your body’s needs as well.

According to existing research, here are the nutrients an expectant mother needs the most, how these affect your baby’s development, and what foods are best to eat to maximize nutritional value.[2,3,4] 

  1. Folate and Folic Acid: For Preventing Birth Defects

Folate is arguably the most important nutrient that a woman must take before and during her pregnancy. Folic acid is the synthetic version of folate, which is widely available as supplements.

Folate is a B vitamin that is essential to the development of the brain and spinal cord, the two organs that develop first within a fetus’ body. In adults, folate is used by the body to produce new cells and produce DNA, which makes it required for normal growth and development throughout all stages of life.

Approximately after 28 days of the date of conception, the neural tube develops into the spinal cord – and when the neural tube doesn’t close properly, it can lead to serious defects that can either cause permanent disabilities, or the baby won’t survive at all (through anencephaly). Increasing your folate intake before and during pregnancy can help prevent these serious defects.

Other birth defects that can be prevented with appropriate folate supplementation include cleft lip, cleft palate, and congenital heart defects. 

Examples of Folate or Folic Acid Rich Food: Spinach, Beans, Asparagus, Oranges, Peanuts, and Cereals fortified with folic acid

  1. Calcium: For Stronger Bones

Calcium is essentially the building block of our skeletal system. In fact, our skeleton contains 98% of our total body calcium.

As your baby starts developing its bone structure in the womb, you’ll need to consume more calcium to ensure that your baby’s bones and teeth grow properly, as well as to make sure that your own calcium stores will not be depleted. Calcium is also needed by your baby’s heart, muscles, nerves, and hormones.[5]+ 

Calcium can be mostly sourced from dairy products and a few plant sources. You can also take calcium supplements if you are under a restrictive diet, and if your doctor deems it safe to do so. However calcium supplementation is quite rare, as there exists a wide variety of calcium food sources.

Examples of Calcium Rich Food: Milk, Cheese, Yogurt, Kefir, Kale, Collard greens, Broccoli, Bok choy, Soybeans, and Almonds

  1. Protein: For Promoting Growth

In our bodies, protein makes up not just the muscles that make our limbs move, but it is also the structural component of our organs and tissues. 

Thus, your baby will need an adequate amount of protein to build nearly every single part of its body. 

On the mother’s side, protein is also essential for increasing blood supply (which allows more nutrients to be sent to your baby), as well as breast and uterine tissue growth. As your pregnancy progresses, your protein requirements increase, so make sure you’re getting enough lean meat when you can!

Examples of Protein Rich Food: Lean Beef and Pork, Chicken, Salmon, Nuts, Peanut Butter, Cheese, Beans

  1. Iron: For Preventing Iron Deficiency Anemia

Iron is an essential nutrient that is used by our bodies to make hemoglobin, which are the proteins in our blood that carry oxygen throughout the body. Getting enough iron ensures that your baby is supplied with an adequate amount of oxygen through the bloodstream. 

A pregnant women needs at least double the amount of iron that a nonpregnant woman typically needs. This prevents iron deficiency anemia, since your baby will need your body to produce more blood than the usual. Anemia during pregnancy can cause fatigue and increase the risk of premature birth, postpartum depression, and having a low birth weight baby. 

Examples of Iron Rich Food: Lean Red Meat, Poultry, Fish, Iron-Fortified Breakfast Cereals, Beans, Legumes 

  1. Vitamin D: For Stronger Bones (with Calcium)

Vitamin D is the nutrient that most people may know as the “sunshine vitamin”, as it is primarily sourced from the sun’s UV rays. 

Vitamin D works in conjunction with calcium when it comes to strengthening the bones. If calcium serves as the building blocks of bones, then vitamin D ensures that your body effectively absorbs calcium. 

Unfortunately, not a lot of mothers get enough sunlight, especially during the winter season or if she leads a sedentary lifestyle. If you are unable to get adequate exposure to sunlight, consider taking vitamin D supplements to make sure that you’re getting enough for you and your baby’s health. 

Vitamin D is also present in some foods, such as in oily fish, eggs, and red meat. Some cereals are also fortified with vitamin D (along with other nutrients). 

Examples of Vitamin D Rich Foods: Salmon, Mackerel, Sardines, Red Meat, Liver, Egg Yolks

Dealing With Cravings and Food Aversions

As you progress through your pregnancy, you may notice a change in your food preferences. Sometimes, you’ll unusually crave specific food times. At the same time, you may suddenly feel disgusted with foods that you used to enjoy. 

These cravings and aversions are just a normal part of pregnancy. Unfortunately, researchers have been unable to explain the reasons behind these cravings, although some believe hormones play a major role. 

It’s okay to indulge with your cravings, especially if they’re completely healthy – in fact, it may be your body or baby’s way of saying that it needs certain nutrients. If you crave certain junk food, however, it is best to seek healthier alternatives instead. For instance, if you’re craving for French fries, a healthier alternative would be to prepare your own oven roasted sweet potatoes, which contain less unhealthy fats and sodium, while providing more fiber, vitamins, and antioxidants. 

Conclusion

Pregnancy is a time when a mother should focus on getting the right nutrients for her baby and her own well-being. 

Although a healthy diet is generally easy to follow, there are specific nutrients that mothers must eat more than others: folate or folic acid, iron, vitamin D, protein, and calcium. Thankfully, these can be sourced from common food that are easy to incorporate in most expecting mothers’ diets. Another option would be to take supplements, but this should be done with the recommendation of your doctor. 

References

[1] Dawes, P., Cruickshanks, K. J., Moore, D. R., Fortnum, H., Edmondson-Jones, M., McCormack, A., & Munro, K. J. (2015). The Effect of Prenatal and Childhood Development on Hearing, Vision and Cognition in Adulthood. PloS one, 10(8), e0136590. https://doi.org/10.1371/journal.pone.0136590

[2] Mayo Clinic. (2019, December 19) Pregnancy diet: Focus on these essential nutrients. Retrieved on November 18, 2020 from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

[3] Clark, C. (2020, July 13) Nutritional Needs During Pregnancy. Retrieved on November 18, 2020 from https://www.healthline.com/health/pregnancy/nutrition

[4] Nierenberg, C. (2018, January 10) Pregnancy Diet & Nutrition: What to Eat, What Not to Eat. Retrieved on November 18, 2020 from https://www.livescience.com/45090-pregnancy-diet.html[5] Murray, D. (2020, March 5) Calcium Needs During Pregnancy. Retrieved on November 18, 2020 from https://www.verywellfamily.com/calcium-needs-during-pregnancy-4580491

13 Best Foods For Fighting Inflammation (And What To Avoid)

Posted on | by edenboost

Chances are that you’ve heard of how terrible inflammation is for our bodies, and how it can lead to scary diseases like cancer or heart diseases. 

Despite its bad rep, inflammation is actually a normal response by our bodies – its main purpose is to protect our cells from infections and injuries. There are two types of inflammation: acute and chronic inflammation. 

Acute inflammation is when your body responds to injuries by sending signals to white blood cells to protect and surround the area. This is what you’d expect your immune system to do, as it mitigates the spread of infection from that area. 

Chronic inflammation, on the other hand, is what can be described as the “fire in your body that you cannot see or feel”[1]. Chronic inflammation functions the same as acute inflammation, except it happens on a much larger scale, attacking healthy tissues and organs in a less intense but persistent manner. 

One example of chronic inflammation is when you have accumulated more visceral fat cells (such as being overweight). Your immune system instead sees those excess fats as a threat, causing your body to produce more white blood cells to attack the otherwise harmless fat cells. 

Over time, this chronic inflammation can cause long-term and often irreversible damage to our bodies. It can lead to a buildup of plaque in our arteries, increasing your risk of developing heart disease or stroke. Chronic inflammation is also linked to a higher risk of developing cancer, diabetes, and other serious chronic diseases.[2] 

Signs of Chronic Inflammation To Look Out For

How exactly can you tell if you have chronic inflammation?

There are plenty of ways chronic inflammation manifests itself on your body. But according to the Harvard Health Publishing, a simple blood test can accurately measure your inflammation levels. This is done by looking at your C-reactive protein (CRP) levels in your blood, which is a protein that increases in response to inflammation. If your CRP levels reach 1 to 3 milligrams per liter of blood, this often means that you have a low but chronic level of inflammation.[3]  

Other telltale signs of chronic inflammation include[4]:

  • Body pain, arthralgia, myalgia
  • Chronic fatigue and insomnia
  • Depression, anxiety, and mood disorders
  • Gastrointestinal complications like constipation, diarrhea, and acid reflux
  • Weight gain or loss
  • Frequent infections

How To Beat Inflammation Using Your Diet

Thankfully, there’s no need for you to purchase expensive medicines to stop chronic inflammation. It is just as easy as eating the right foods, consuming less of what is known to trigger inflammation, and following an active lifestyle.

Whether you exhibit these symptoms or not, following an anti-inflammatory diet is one of the healthiest ways you can treat your body.

To make things simple, here are a few rules of thumb to follow for anti-inflammatory dieting.[2]

  1. Eat more vegetables and fruits. Whether you love or hate fruits and veggies, nothing beats the nutritional content of the bountiful gifts from mother earth. Fruits, vegetables, nuts, mushrooms, and seeds have the highest concentrations of antioxidants, fibers, heart healthy fats, and minerals that can keep your inflammation levels at a minimum. 
  2. Focus more on antioxidants. Antioxidants are your best friend when it comes to preventing chronic diseases. Antioxidants help repair the damage that your cells and tissues have accumulated throughout the day. They can be mostly obtained from vibrantly colored fruits and vegetables (the more vibrant ones contain more antioxidants), green tea, leafy greens, beans, lentils, whole grains, turmeric, and ginger. 
  3. Get enough Omega-3. Omega-3 fatty acids are a beneficial type of fat that plays an important role in regulating the body’s inflammatory process. These are the fats that you may commonly known as fish oil supplements. Omega-3 is typically found in fatty fish, such as salmon, tuna, sardines, and mackerel, while plant sources include walnuts, pecans, avocados, flaxseed, and soy. 
  4. Eat less red meat. If you can’t get enough of juicy red meats, then we’ve got some bad news for you: red meats are pro-inflammatory, especially when consumed in excess. Eating red meat is fine, as long as you do so in moderation. 
  5. Say no to processed food. Fast food, deep-fried food, frozen meals, cereals, and sugary drinks are all tasty and quick to prepare. Unfortunately, they also happen to be the worst offenders when it comes to promoting inflammation. Most of these foods contain unhealthy fats, sugars, and additives that promote inflammation. Nothing truly beats freshly prepared food – if you happen to be too busy to cook for every meal, prepping your meals ahead will save you lots of time and money. 

13 Best Anti-Inflammatory Foods To Incorporate In Your Diet

If you’re interested in starting your anti-inflammatory diet, here are the best foods that experts have found to effectively mitigate inflammation the most.[5]

#1 Berries

Although most people may know them for making delicious dessert toppings, berries also happen to be one of the healthiest, nutrient-dense foods available. They’re packed with vitamins, fiber, and minerals that are essential to maintaining the body’s processes. 

berries

What makes berries truly stand out is they’re impressively high in antioxidants called anthocyanins, which are known to have anti-inflammatory effects.[6] 

Blueberries were also found to boost our production of natural killer (NK) cells, which are needed to keep our immune system functioning properly.[7]  

Blueberries, strawberries, raspberries, and blackberries are all equally beneficial and very palatable. The healthiest way to enjoy them is to eat them raw, although fresh smoothies and juices are healthy as well. 

#2 Fatty Fish

Fatty fish, such as salmon, sardines, herring, mackerel, and tuna, are all great sources of protein and the omega-3 fatty acids EPA and DHA. These fatty acids are confirmed to reduce inflammation that leads to metabolic syndrome, heart disease, diabetes, and kidney disease.[8] 

#3 Broccoli (and other cruciferous vegetables)

Despite being hated by some people, there’s no denying that broccoli is one of the healthiest foods available. Its deep dark color is a telltale sign of its rich antioxidant content, which is known to reduce inflammation and the risk of chronic diseases. 

broccoli

When cooking broccoli, one should keep in mind not to overcook them, a mistake that a lot of people tend to make. Overcooking reduces their nutritional content by up to 27% (when boiled). Steaming broccolis were found to be the healthiest route – one study found that this cooking method lead to the least amount of nutrients lost as compared to boiling, stir-frying, or microwaving.[9] 

Other cruciferous vegetables, such as kale, bok choy, Brussels sprouts, and cauliflower also offer similar health benefits. 

#4 Avocados

Avocados are perhaps one of the most hyped about foods of the decade. Despite the stereotypes associated with avocados, it is actually one of the few “fad” foods that are well deserving of the superfood title.

Avocados are one of the few and best plant sources of the heart-healthy monounsaturated fats, of which many studies have found to effectively mitigate inflammation.[10]

In addition to monounsaturated fats, avocados contain other anti-inflammatory compounds, such as fiber and antioxidants.  

#5 Green Tea

Green tea is often considered as one of the healthiest beverages out there, with scientifically proven health benefits that include fat-burning, anti-aging, and even anti-cancer properties.[11] 

Green tea is also rich in catechins, which are natural antioxidants that are known to inhibit inflammation. It does so by reducing pro-inflammatory cytokine production and damage to fatty acids stored in our cells.[12] 

#6 Peppers

All peppers, such as the spicy chili peppers and their milder bell pepper siblings,  are all great sources of vitamin C (containing even more than oranges!) and antioxidants which have powerful anti-inflammatory properties. 

For instance, chili peppers contain sinapic acid and ferulic acid, two phytochemicals that exhibit anti=inflammatory activities.[13] Bell peppers on the other hand, contain the antioxidant quercetin, which was found to reduce oxidative damage among those affected by sarcoidosis, which is an inflammatory disease.[14]  

#7 Mushrooms

Mushrooms provide a ton of nutrients for being low-carb, non-fat, non-cholesterol, and low in sodium!

mushrooms

Aside from being rich in minerals and B vitamins, mushrooms are also rich in antioxidants that exhibit anti-inflammatory properties.

However, some studies have found that mushrooms lose some of their anti-inflammatory content when cooked. Thus, eating them raw or lightly cooked is the healthiest way to enjoy mushrooms.[15]  

#8 Grapes

Grapes are uniquely rich in two anti-inflammatory compounds, namely resveratrol and anthocyanins. These two compounds were shown to be effective in protecting the body from several serious ailments, such as Alzheimer’s, Parkinson’s, cancer, heart diseases, and diabetes. 

#9 Turmeric

Turmeric is the spice which you may commonly encounter as the main ingredient of curries. Turmeric also happens to be considered a major superfood, as plenty of high-quality studies have found that it is rich in bioactive compounds that have powerful medicinal properties. 

turmeric, top rated vitamins for skin health, supplements and vitamins for skin health

Turmeric contains a unique compound called curcumin, a very potent antioxidant that exhibits anti-inflammatory activities. In fact, turmeric was found to reduce inflammation associated with arthritis, diabetes, and other chronic diseases.[15] 

Aside from curries, turmeric can also be consumed as golden milk (a concoction of turmeric, coconut milk, cinnamon, and other spices) or as supplements. 

#10 Extra Virgin Olive Oil

Olive oil is one of the healthiest cooking fats around – it Is a staple of Mediterranean diets, which are also recognized as one of the healthiest cuisines in the world. 

This is because unlike the oils we commonly use (corn, canola, sunflower, etc.), extra virgin olive oil is mostly composed of monounsaturated fats, which are the same type of fats found in avocados. Monounsaturated fats are known to aid weight loss, reduce the risk of chronic diseases, as well as decrease inflammation.[16] 

Additionally, extra virgin olive oil is rich in antioxidants, specifically oleocanthal. Oleocanthal was even found to have anti-inflammatory activities which has been compared to ibuprofen.[17]

#11 Dark Chocolate and Pure Cocoa

Great news for chocolate lovers – cocoa, the main ingredient of chocolate, is actually rich in beneficial antioxidants, which are also known to have anti inflammatory effects. The antioxidants found in cocoa are called flavonoids, which have been studied extensively for its health benefits. 

To get the most out of cocoa’s health benefits, make sure to find dark chocolate that contains at least 70% cocoa. Better yet, you can try pure cocoa products, such as cocoa powder, cacao nibs, or cocoa butter. 

#12 Tomatoes 

Along with olive oil, tomatoes are another staple of Mediterranean diets. 

Tomatoes also have an impressive nutritional profile, containing impressive amounts of vitamin C, potassium, and most notably, lycopene. 

Lycopene is a carotenoid antioxidant that can be mostly found in red fruits and vegetables, as it is responsible for the pigment. Tomatoes are known to have the highest concentration of lycopene out of these fruits and veggies, which is why they have become its most popular source.[18] 

Lycopene is known to reduce inflammatory compounds, especially ones that are associated with cancers and obesity.  

While you may find tomatoes in many popular junk foods (pizzas, ketchup, spaghetti, etc.), the healthiest way to enjoy tomatoes is by preparing them with other fresh ingredients. But unlike other foods, the lycopene content of tomatoes actually increases when it’s cooked, with sundried tomatoes having the highest concentration of lycopene out of every existing lycopene source. 

#13 Cherries

Cherries are tart, delicious, and goes well with a lot of desserts and beverages. Cherries also contain a huge amount of antioxidants, such as anthocyanins ang catechins. 

In some studies, the consumption of cherries was linked to a reduction of inflammatory markers, which continued even after stopping consumption.[19]   

Pro-Inflammatory Foods: What To Avoid

Although anti-inflammatory foods exist, there is also a list of pro-inflammatory foods that you should avoid or at least limit the consumption of. Even if you eat sufficient portions of anti-inflammatory foods, consuming these pro-inflammatory foods will only outweigh the benefits. 

These foods trigger inflammation by being inherently harmful on our cells and tissues. These foods are generally considered unhealthy, damaging your health beyond chronic inflammation. 

For instance, processed foods trigger inflammation by causing an imbalance in our gut microbiome, causing the bad bacteria to outnumber the beneficial ones. This imbalance triggers a reaction from our immune system as it is programmed to fight off the bad bacteria. When a person relies too much on these unhealthy processed foods, it inevitably causes chronic inflammation.[20] 

It’s not just the fatty deep-fried fast food that causes inflammation though. Foods that are high in sugar and refined carbohydrates, such as pastries and pasta, are also pro-inflammatory.

Here’s a short list of common but pro-inflammation foods that you should eat less of. 

  • Junk Food: fast food, potato chips, pretzels, microwaveable food, instant ramen
  • Refined Carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits
  • Fried Foods: French fries, fried chicken, mozzarella sticks, donuts
  • Sugary Drinks: soda, iced tea, energy drinks, sports drinks
  • Processed Meats: bacon, canned meat, salami, hot dogs, smoked meats
  • Trans Fats: margarine, shortening, partially hydrogenated vegetable oil 

Conclusion

Chronic inflammation is a silent killer that unfortunately, not many people are aware of. 

Thankfully, mitigating inflammation is just as easy as following a healthier diet filled with nutritious and freshly prepared food. This also means avoiding foods that you already probably enjoy, such as fast food, sweets, and sugary drinks. 

Minimizing your consumption of these pro-inflammatory foods is just a small sacrifice to protect yourself from the risk of chronic diseases, such as heart disease, diabetes, and cancer, especially as you grow older. 

References

[1] Harvard Health Publishing. (2019, October 10) Playing with the fire of inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/playing-with-the-fire-of-inflammation

[2] Mayo Clinic. (2019, August 13) How to use food to help your body fight inflammation. Retrieved on November 16, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586

[3] Harvard Health Publishing. (2020, April) Understanding acute and chronic inflammation. Retrieved on November 16, 2020 from https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

[4] Pahwa R., Goyal A., Bansal P., & Jialal, I. (2020, August 10) Chronic Inflammation. Retrieved on November 16, 2020 from https://www.ncbi.nlm.nih.gov/books/NBK493173/

[5] Spritzler, F. (2019, December 19) The 13 Most Anti-Inflammatory Foods You Can Eat. Retrieved on November 16, 2020 from https://www.healthline.com/nutrition/13-anti-inflammatory-foods

[6] Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: anti-inflammatory effects in humans. Journal of agricultural and food chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf4044056

[7] McAnulty, L. S., Nieman, D. C., Dumke, C. L., Shooter, L. A., Henson, D. A., Utter, A. C., Milne, G., & McAnulty, S. R. (2011). Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 36(6), 976–984. https://doi.org/10.1139/h11-120

[8] Jung, U. J., Torrejon, C., Tighe, A. P., & Deckelbaum, R. J. (2008). n-3 Fatty acids and cardiovascular disease: mechanisms underlying beneficial effects. The American journal of clinical nutrition, 87(6), 2003S–9S. https://doi.org/10.1093/ajcn/87.6.2003S

[9] Yuan, G. F., Sun, B., Yuan, J., & Wang, Q. M. (2009). Effects of different cooking methods on health-promoting compounds of broccoli. Journal of Zhejiang University. Science. B, 10(8), 580–588. https://doi.org/10.1631/jzus.B0920051

[10] Lyons, C. L., Finucane, O. F., Murphy, A. M., Cooke, A. A., Viollet, B., Vieira, P. M., … & Roche, H. M. (2016). Monounsaturated fatty acids impede inflammation partially through activation of AMPK. The FASEB Journal, 30(1_supplement), 296-5. DOI: https://doi.org/10.1096/fasebj.30.1_supplement.296.5

[11] Gunnars, K. (2020, April 6) 10 Evidence-Based Benefits of Green Tea. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

[12] Tipoe, G. L., Leung, T. M., Hung, M. W., & Fung, M. L. (2007). Green tea polyphenols as an anti-oxidant and anti-inflammatory agent for cardiovascular protection. Cardiovascular & hematological disorders drug targets, 7(2), 135–144. https://doi.org/10.2174/187152907780830905

[13] Chen, C. (2016). Sinapic acid and its derivatives as medicine in oxidative stress-induced diseases and aging. Oxidative medicine and cellular longevity, 2016. DOI: https://doi.org/10.1155/2016/3571614

[14] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005

[15] Zimmer, A. R., Leonardi, B., Miron, D., Schapoval, E., Oliveira, J. R., & Gosmann, G. (2012). Antioxidant and anti-inflammatory properties of Capsicum baccatum: from traditional use to scientific approach. Journal of ethnopharmacology, 139(1), 228–233. https://doi.org/10.1016/j.jep.2011.11.005

[16] Robertson, R. (2017, September 19) What Are the Benefits of Monounsaturated Fats? Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/monounsaturated-fats

[17] Lucas, L., Russell, A., & Keast, R. (2011). Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Current pharmaceutical design, 17(8), 754–768. https://doi.org/10.2174/138161211795428911

[18] Petre, A. (2018, October 3) Lycopene: Health Benefits and Top Food Sources. Retrieved on November 17, 2020 from https://www.healthline.com/nutrition/lycopene

[19] Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of nutrition, 136(4), 981–986. https://doi.org/10.1093/jn/136.4.981

[20] McDonald, E. (2020, September 4) What foods cause or reduce inflammation? Retrieved on November 17, 2020 from https://www.uchicagomedicine.org/forefront/gastrointestinal-articles/what-foods-cause-or-reduce-inflammation