Category: Nutrition

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

8 Top-Rated Vitamins For Skin Health To Look Younger & Healthier

Posted on | by edenboost

As time passes by, many of us may notice a few changes on our skin. A few lines may appear seemingly out of nowhere, skin sagging in places you didn’t expect. Signs of aging that are simply part of late adulthood. Fortunately, there are certain supplements and vitamins for skin health that you can add to your diet for healthier-looking skin.

Aging was never ugly in the first place. The best way to age gracefully is to embrace these changes in our body – after all, it is a natural process that is just a part of becoming mature and wiser that you ever did, a metamorphosis that makes you beautiful both inside and out. 

But just because you have accepted these changes doesn’t mean you don’t need self care anymore. In fact, this is a great time to pamper yourself with vitamins for skin health that your body needs to maintain healthy and glowing skin. Who says aging can’t be beautiful?

8 Vitamins and Supplements For Good Skin Health

While these supplements can’t turn back time, it is a healthy addition to your diet that will definitely help you preserve and improve your skin’s health. Part of aging is that your cells won’t be as good at keeping and processing nutrients like it used to. Therefore, these supplements and vitamins for skin health will help you sustain healthier skin that can slow down the inevitable process of aging.

Here is a list of supplements and vitamins for skin health that can help you combat the damaging effects of aging to your skin.[1]

1. Curcumin

Curcumin is the main compound that makes up turmeric – the yellow spice which gives curry its signature earthy and ginger-y flavor. 

Curcumin also happens to have a potent antioxidant property, which is responsible for turmeric’s status as a sought-after superfood. Plenty of animal and human studies have found that curcumin is able to prevent or slow down cellular damage and diseases associated with aging.[2] 

For instance, one clinical study which involved 28 women in their thirties found that using a gel based on turmeric, rosemary, and gotu kola on their skin resulted in better skin firmness and an overall improvement in the subjects’ self-evaluations after just 4 weeks of daily use.[3]

Curcumin was also found to modulate the synthesis of collagen – a structural protein which makes up the majority of our skin tissue. More collagen also means that your skin has a better protective barrier against environmental toxins, along with better moisture retention.[4] 

2. Resveratrol

grapes, good vitamins for skin health, Resveratrol

Resveratrol is another polyphenol antioxidant found in grapes, peanuts, berries, and red wine. 

As an antioxidant, resveratrol protects body from the degenerative effects of aging on skin, as well as strengthening its protection against everyday damage. 

Additionally, resveratrol activates sirtuins, enzymes that are known to be closely involved with the aging process. Sirtuin activating compounds such as resveratrol have been found to help extend the lifespans of yeast, worms, flies, and fish throughout many studies.[4] 

Unfortunately, human studies on resveratrol are quite limited. But in a study published in 2012, a clinical trial among those who took resveratrol for 60 days showed stellar results: the subjects had better skin elasticity, higher moisture, less roughness, and had a noticeable decrease in age spots, compared to those who had a placebo.[5]

3. Epigallocatechin gallate (EGCG) 

The name may appear intimidatingly long, but EGCG is simply the polyphenol antioxidant that you can get from green tea, a beverage that is renowned for its potent antioxidant properties. One of its many known benefits is that it helps promote longevity while having protective effects for the skin. 

EGCG slows down aging by boosting mitochondrial function – which you may already know as the “powerhouse” of the cell. By boosting your mitochondrial health, EGCG helps preserve overall health, increase energy levels, and promote longevity.[6]

Regular green tea consumption is also known to protect the skin from the sun’s harmful UV rays, which can accelerate skin aging upon prolonged exposure. 

4. Collagen

Collagen is a structural protein which makes up most of our skin’s structure. Over time, our bodies produce less collagen, which is one of the main reasons why our skin loosens and wrinkles as we age. 

To prevent counter the inevitable effects of aging, studies have suggested that taking collagen supplements can help you maintain your skin’s structure.

In a study from 2019, 72 women took 2.5 grams of collagen supplements daily for 12 weeks. Afterwards, the participants experienced better skin hydration, less roughness, and better elasticity – traits of younger skin.[7]  

5. Crocin

saffron and skin health, saffron, best sources of vitamins for skin health

Crocin is the carotenoid pigment found in saffron, a rare and expensive spice that is typically used in Indian, Middle Eastern, and Spanish cuisine. 

As a carotenoid, crocin offers a lot of antioxidant properties. This includes anti-aging benefits, as it helps slow down cell degeneration associated with aging. 

As for our skin, crocin was found to prevent aging by reducing inflammation and protecting against the sun’s harmful UV ways.[8]  

6. Garlic

Garlic doesn’t just provide an additional savory taste to dishes – it also has strong medicinal properties that had been used for hundreds of years. This is because garlic has strong anti-inflammation and antioxidant properties that can help your body fight a wide range of illnesses, from the minor colds to preventing certain types of cancers.[9] 

Some studies have also found that garlic can prevent skin aging, coming from its powerful health benefits. 

For instance, a study found that active garlic components (caffeic acid, s-allyl cysteine, and uracil) were found to inhibit UV-induced wrinkle formation.[10] These compounds do so by inhibiting MMP compounds (matrix metalloproteinase), which degrade collagen and other connective proteins that make up the outer layer of our skin. 

7. L-Theanine 

L-theanine is another beneficial amino acid that comes from green tea, which is known to protect cells from damage coming from its antioxidant activity. While it is mostly known for its weight loss and fat burning benefits, l-theanine contains certain vitamins for skin health.

Similar to other antioxidants, l-theanine can slow down aging by promoting stress resistance and longevity in the cellular level.[11]

8. Coenzyme Q10 (CoQ10)

It may sound like a chemical synthesized in a laboratory, but Coenzyme Q10 is an antioxidant that our bodies naturally produce. A few of its main roles is to synthesize energy and to protect our cells from degradation and damage. Unfortunately, our CoQ10 levels decline as we age, slowly lowering our cells’ defenses and energy levels. 

Thankfully, coenzyme Q10 can be taken as supplements for skin health, and studies have found that CoQ10 supplementation really helps in improving the quality of life of older adults. This included fewer hospital visits, and a slower deterioration of physical and mental performance.[12] 

Just like the other antioxidants in this list, CoQ10 can also help preserve the youthfulness of your appearance by reducing the impact of sun damage and protect against other damaging elements. 

When applied topically, CoQ10 has even shown to decrease the depth of wrinkles, a remarkable feat for an anti-aging compound.[13]   

Additional Tips for Fighting Skin Aging

Apart from taking these beneficial supplements and vitamins for skin health, there are other natural ways that you can reduce the impact of aging. You don’t need expensive or invasive procedures to stop your wrinkles from happening. Instead, taking good care of yourself through the little details of life will slow down the inevitable effects of aging, both inside and out!

best vitamins for skin health and acne

According to the American Academy of Dermatology Association, here are a few simple tips you can follow to reduce premature skin aging.[14]

  1. Protect your skin from the sun. While getting enough sun is good for you (for that extra vitamin D), too much exposure to UV rays can actually accelerate skin aging. If you’re frequently exposed to sunlight, it is best to apply sunscreen everyday to protect yourself from the damage caused by the sun. Wearing a wide-brimmed hat, sunglasses, long-sleeved shirts, pants, and carrying an umbrella with you will also serve as additional protection.
  2. Stop smoking. If you’re a regular smoker, here’s another reason why you should quit – smoking actually speeds up skin aging, causing wrinkles and a dull complexion. 
  3. Eat a balanced diet. What you eat greatly contributes to your skin’s health. No matter how much product you lather on your skin, an unhealthy diet may completely negate your efforts to preserve your skin. Part of taking great care of your skin is to eat more of a rainbow of fruits, vegetables, whole wheat carbohydrates, and less of the inflammation-promoting processed foods.
  4. Drink less alcohol. As much as alcohol can damage your skin on the outside, it can damage your skin too even from consuming them as a beverage. Alcohol dehydrates the skin and accelerates signs of aging as time goes by. Try to keep alcohol consumption in moderation, and always make sure to stay hydrated. 
  5. Exercise regularly. Exercising is one of the best activities you can do for your body, especially if you don’t get to move around much in your daily routine. Studies have shown that exercise improves circulation, which helps keep your skin cells hydrated and well-nourished for that youthful glow. 
  6. Moisturize daily. Sometimes, water isn’t enough to keep your skin hydrated. Applying moisturizer on your skin helps it keep hydrated, giving it a youthful appearance. 

Conclusion

Aging is a natural process that no one should be ashamed of. The best way to age gracefully is to embrace your metamorphosis by taking great care of yourself through natural ways. 

One way is to take supplements and supplements for skin health that can help slow down the effects of aging. As we age, we produce less of the antioxidants that would normally help us fight off cellular damage and degeneration. Thus, supplementation helps us maintain your cellular health, helping you stave off aging by a couple of years. 

Coupled with a healthy lifestyle and frequent stress management, you’re set to attain happiness and longevity throughout your golden years.  References

[1] Kubala, J. (2020, April 6) The 12 Best Anti-Aging Supplements. Retrieved on October 3, 2020 from https://www.healthline.com/nutrition/anti-aging-supplements

[2] Bielak-Zmijewska, A., Grabowska, W., Ciolko, A., Bojko, A., Mosieniak, G., Bijoch, Ł., & Sikora, E. (2019). The Role of Curcumin in the Modulation of Ageing. International journal of molecular sciences, 20(5), 1239. https://doi.org/10.3390/ijms20051239

[3] Vollono, L., Falconi, M., Gaziano, R., Iacovelli, F., Dika, E., Terracciano, C., Bianchi, L., & Campione, E. (2019). Potential of Curcumin in Skin Disorders. Nutrients, 11(9), 2169. https://doi.org/10.3390/nu11092169

[4] Wein, H. (2013, March 25) How Resveratrol May Fight Aging. Retrieved on October 3, 2020 from https://www.nih.gov/news-events/nih-research-matters/how-resveratrol-may-fight-aging

[5] Buonocore, D., Lazzeretti, A., Tocabens, P., Nobile, V., Cestone, E., Santin, G., Bottone, M. G., & Marzatico, F. (2012). Resveratrol-procyanidin blend: nutraceutical and antiaging efficacy evaluated in a placebocontrolled, double-blind study. Clinical, cosmetic and investigational dermatology, 5, 159–165. https://doi.org/10.2147/CCID.S36102

[6] Shi, W., Li, L., Ding, Y., Yang, K., Chen, Z., Fan, X., Jiang, S., Guan, Y., Liu, Z., Xu, D., & Wu, L. (2018). The critical role of epigallocatechin gallate in regulating mitochondrial metabolism. Future medicinal chemistry, 10(7), 795–809. https://doi.org/10.4155/fmc-2017-0204

[7] Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494

[8] Fagot, D., Pham, D. M., Laboureau, J., Planel, E., Guerin, L., Nègre, C., Donovan, M., & Bernard, B. A. (2018). Crocin, a natural molecule with potentially beneficial effects against skin ageing. International journal of cosmetic science, 40(4), 388–400. https://doi.org/10.1111/ics.12472

[9] Kim H. K. (2016). Garlic Supplementation Ameliorates UV-Induced Photoaging in Hairless Mice by Regulating Antioxidative Activity and MMPs Expression. Molecules (Basel, Switzerland), 21(1), 70. https://doi.org/10.3390/molecules21010070

[10] Kim, S. R., Jung, Y. R., An, H. J., Kim, D. H., Jang, E. J., Choi, Y. J., Moon, K. M., Park, M. H., Park, C. H., Chung, K. W., Bae, H. R., Choi, Y. W., Kim, N. D., & Chung, H. Y. (2013). Anti-wrinkle and anti-inflammatory effects of active garlic components and the inhibition of MMPs via NF-κB signaling. PloS one, 8(9), e73877. https://doi.org/10.1371/journal.pone.0073877

[11] Zarse, K., Jabin, S., & Ristow, M. (2012). L-Theanine extends lifespan of adult Caenorhabditis elegans. European journal of nutrition, 51(6), 765–768. https://doi.org/10.1007/s00394-012-0341-5

[12] Johansson, P., Dahlström, Ö., Dahlström, U., & Alehagen, U. (2015). Improved Health-Related Quality of Life, and More Days out of Hospital with Supplementation with Selenium and Coenzyme Q10 Combined. Results from a Double Blind, Placebo-Controlled Prospective Study. The journal of nutrition, health & aging, 19(9), 870–877. https://doi.org/10.1007/s12603-015-0509-9

[13] Hoppe, U., Bergemann, J., Diembeck, W., Ennen, J., Gohla, S., Harris, I., Jacob, J., Kielholz, J., Mei, W., Pollet, D., Schachtschabel, D., Sauermann, G., Schreiner, V., Stäb, F., & Steckel, F. (1999). Coenzyme Q10, a cutaneous antioxidant and energizer. BioFactors (Oxford, England), 9(2-4), 371–378. https://doi.org/10.1002/biof.5520090238

[14] American Academy of Dermatology Association. (n.d.) 11 Ways To Reduce Premature Skin Aging. Retrieved on October 4, 2020 from https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin

best foods for heart health

13 Best Foods That Can Strengthen Heart Health

Posted on | by edenboost

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

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

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

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

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

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

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

  1. Leafy Green Vegetables

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

leafy green vegetables for heart health

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

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

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

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

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

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

  1. Whole Grains

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

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

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

grains for good heart health

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

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

  1. Berries

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

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

berries for good heart health

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

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

  1. Avocados

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

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

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

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

  1. Fatty Fish

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

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

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

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

  1. Nuts

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

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

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

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

  1. Beans

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

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

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

  1. Dark Chocolate

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

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

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

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

  1. Tomatoes

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

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

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

  1. Seeds

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

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

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

  1. Olive Oil

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

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

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

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

  1. Green Tea

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

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

  1. Garlic

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

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

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

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

5 Additional Lifestyle Tips for Better Heart Health

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

  1. Maintain a Healthy Weight

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

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

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

  1. Increase Physical Activity

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

  1. Avoid Tobacco

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

  1. Avoid Alcohol

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

  1. Have Your Blood Pressure and Blood Sugar Checked Regularly

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

Conclusion 

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

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

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

References  

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

manuka honey vs raw honey benefits

Better Than Regular Honey: 7 Scientifically Proven Health Benefits of Manuka Honey

Posted on | by edenboost

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

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

Manuka Honey vs Raw Honey: What Are The Benefits?

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

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

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

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

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

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

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

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

7 Scientifically Proven Benefits of Manuka Honey 

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

  1. Supports Wound Healing

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

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

benefits of manuka honey

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

  1. Good For Oral Health

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

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

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

  1. Sore Throat Relief

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

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

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

  1. May Help Prevent Gastric Ulcers

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

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

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

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

  1. Relieves Digestive Problems

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

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

  1. Treatment for Cystic Fibrosis

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

manuka honey used in food

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

  1. Fights Acne

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

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

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

Precautions

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

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

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

Conclusion

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

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

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

References   

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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