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Healing Spices And Herbs

Adding spices and fresh herbs to your food is not only a great way for how to increase flavors but also add in surprising health benefits where each spice offers something unique.

Here today we are discussing some spices such as cinnamon and turmeric whose health benefits perhaps you have heard about but also talking about some less often herbs or spices which have actually often times in history been used for a variety of medical purposes and healing remedies.

I am excited to share these with you and to inspire you to implement some of these species into your own cooking of daily lives and see if you feel a difference.

Hope you enjoy :)

My intention: Present to you an array of different spices that you can add into your diet and tell you about the surprising ways in which they can benefit your health, be it mental or physical.

SPICES AND HERBS WITH HEALTH BENEFITS


CINNAMON

If I had to pick a favorite spice, it would probably be cinnamon. I genuinely eat it every day as part of my breakfast, and I find its health benefits especially intriguing. I’ve previously written about cinnamon here, so feel free to check that out if you want to learn more.

The main active compound in cinnamon is cinnamaldehyde, which not only gives cinnamon its distinct aroma but also provides powerful antioxidant properties. These properties help reduce inflammation in the body and can lower cholesterol and triglyceride levels in the blood.

One scientifically proven benefit of cinnamon is its ability to regulate blood sugar levels. It does this by slowing down the breakdown of carbohydrates in the digestive tract and improving insulin sensitivity in our cells. Overall, this effect helps lower fasting blood sugar levels, making cinnamon a valuable spice for people with diabetes.


TURMERIC

Turmeric is a well-known spice that has been used for centuries in various parts of Asia, both in cooking and for therapeutic purposes.

The key component responsible for turmeric’s health benefits is curcumin, a powerful antioxidant that helps reduce inflammation in the body. It combats oxidative damage, which is a significant factor in many diseases and accelerates aging. By reducing oxidative stress, curcumin may lower the risk of developing inflammation-related diseases.

Beyond its anti-inflammatory effects, turmeric is also being studied for its potential to combat neurodegenerative conditions like Alzheimer's, as well as heart disease, arthritis, and even cancer.

While more research is needed to confirm these effects, early findings suggest that turmeric may have widespread health applications in the future.

I have also before written about turmeric and its health benefits, so if you are further interested in that, you can find more information about turmerics health benefits here.


PARSLEY

Parsley is an herb that originates from the Mediterranean region and is exceptionally high in vitamins A, K, and C.

Some evidence suggests that regularly incorporating raw parsley into your diet can have positive effects on blood sugar regulation. Additionally, parsley’s high carotenoid and vitamin C antioxidant content may benefit heart health by reducing several risk factors for heart disease, such as lowering chronic inflammation and decreasing levels of LDL cholesterol. By helping reduce blood pressure, parsley can also improve kidney function, as shown in a rat study where treated rats exhibited lower excretion of calcium and proteins and an increase in urinary pH.

The high vitamin K content, along with its richness in potassium and magnesium, may also make parsley beneficial for promoting good bone health.



CORIANDER

Coriander, a herb that visually resembles parsley but tastes completely different, has been used for centuries in various countries around the world for culinary purposes.

Coriander seeds, along with its extracts and oils, contain the key compound linalool, which has been shown to effectively lower blood sugar, possibly by enhancing enzyme activity involved in removing sugar from the bloodstream.

Additionally, coriander and its extracts are rich in antioxidants, which not only help reduce inflammation in the body but also have anticancer, immune-boosting, and neuroprotective effects.

Coriander also benefits heart health by lowering high blood pressure and reducing LDL cholesterol, both of which are primary risk factors for heart disease. Because of its potent flavor, coriander encourages people to use less salt in cooking, further promoting heart health.

Beyond blood sugar management and heart-boosting properties, coriander may also support brain health by potentially protecting against neurodegenerative diseases like Parkinson's and Alzheimer's.

Lastly, for individuals with IBS or other digestive discomforts, coriander seeds can promote healthier digestion, reducing abdominal pain, bloating, and overall post-meal discomfort.



PEPPERMINT

Peppermint is a popular herb that is actually a hybrid of water mint and spearmint, containing the active compound menthol. The essential oils in peppermint, which give it its distinctive smell, have been shown to ease an upset stomach and reduce digestive bloating by relaxing various muscles in the digestive tract. This can be particularly helpful for individuals suffering from IBS.

Peppermint’s sharp, menthol-based scent is also effective in alleviating nausea and has been shown to help relieve headaches. Aromatherapy using peppermint can promote clearer thinking and uplift your mood.

If you’re sick and experiencing nasal congestion, peppermint’s antimicrobial properties can help fight off the common cold and clear away mucus buildup in the sinuses, making it easier to breathe. Additionally, peppermint acts as a bronchodilator, widening the air passages in the lungs and improving airflow.

Lastly, peppermint has potential antibacterial effects. Peppermint oil, in particular, has been found to be effective in preventing the growth of bacteria such as E. coli, Listeria, Salmonella, and Staphylococcus aureus, helping protect against various infections.



SAGE

Sage is a herb belonging to the same family as oregano, rosemary, basil, and thyme, and it has been used worldwide for both culinary and medicinal purposes.

Sage is rich in antioxidants, containing various plant polyphenols such as caffeic acid, chlorogenic acid, rosmarinic acid, and ellagic acid. These antioxidants have potent anti-inflammatory properties, may help prevent the progression of cancer, and offer neuroprotective benefits.

A small-scale study found that drinking 300 ml of sage tea twice per day significantly increased blood levels of antioxidants and reduced LDL cholesterol levels.

Sage also has considerable antibacterial properties, making it useful for maintaining oral hygiene and protecting against microbes that promote dental plaque.

Research has also explored the link between sage consumption and Alzheimer's disease. One cause of Alzheimer’s is a decrease in acetylcholine levels, and sage has been shown to inhibit the breakdown of this neurotransmitter.



GINGER

Ginger root, which grows underground, is a popular spice widely used throughout Asia and has a long history in traditional medicine.

Ginger has been found to be highly effective in alleviating various forms of nausea, including morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness.

Additionally, this spicy root possesses strong antioxidant and anti-inflammatory properties and has been shown to help manage pain, with effects comparable to ibuprofen.

Lastly, due to its potent antioxidant profile, ginger has demonstrated anticancer effects, such as slowing down the growth of cancer cells, promoting their cell death, and interfering with activator proteins involved in signaling pathways related to cancer.

You can find a previous article of mine on ginger here.


ROSEMARRY

This popular herb contains the active ingredient rosmarinic acid, which gives rosemary its potent anti-inflammatory effects and its ability to combat oxidative stress in the body. By reducing inflammation, rosemary helps protect against the development of many chronic diseases.

Research suggests that rosemary may improve mental health, with studies proposing its potential benefits in managing depression, reducing stress, enhancing concentration, and boosting mood.

Regular consumption of rosemary supplements has also been linked to improved memory and learning ability, although further research is needed to confirm these effects.

Another active compound in rosemary, carnosic acid, has shown promising benefits for brain health. It may help prevent the onset of Alzheimer’s disease and be effective in the prevention of epilepsy and seizures. However, these effects have so far only been demonstrated in animal studies.


CARDAMMOM

Cardamom, a spice derived from the seeds of plants in the ginger family, offers numerous health benefits thanks to its rich antioxidant and anti-inflammatory properties. It supports digestive health by alleviating symptoms like bloating, gas, and indigestion, and may also help prevent ulcers by protecting the stomach lining.

Cardamom is also beneficial for heart health, with studies suggesting it may lower blood pressure and improve circulation. Its antioxidant compounds help reduce oxidative stress, which can support overall metabolic health and boost immunity.

Additionally, cardamom’s antimicrobial properties may aid in fighting infections and improving oral health by reducing bad breath and preventing cavities. Some research also suggests that it may help regulate blood sugar levels, making it a valuable addition for those with metabolic concerns. Incorporating cardamom into your diet not only provides a range of health benefits but also adds a unique and aromatic flavor to foods and beverages

REFFERENCES

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Seasonal Fall Superfoods To Fuel You Through The Cold Season

October has arrived, and with it, the crisp air of autumn! While summer has bid its farewell, October brings its own charm — trees ablaze with vibrant colors, cozy evenings spent indoors, and the faint scent of winter on the horizon.

As comforting and nostalgic as October can be, it's also a time when many of us catch colds or come down with seasonal flu. With that in mind, today’s blog post will focus on how we can use the seasonal bounty of fall foods to boost our immune health and overall well-being.

Hope you enjoy :)

My intention: Present you a couple of fall based superfoods which pack impressive nutritional profiles to keep your health and immunity in check this autumn season.

FALL SUPER FOODS

Pumpkin

  • Pumpkin is a well-known fall food staple. This squash vegetable contains an impressive amount of vitamin A alongside a rich antioxidant profile, making it ideal for reducing the risk of various chronic diseases, such as cancer and eye conditions exacerbated by oxidative stress from a diet lacking in antioxidants. I have previously written on the topic of antioxidants and oxidative stress, and you can read more about it here.

  • Due to its high vitamin A content, as well as relatively high levels of vitamin E, iron, and folate, pumpkin has been shown to positively impact the immune system. In addition to immune health, vitamin A plays a crucial role in promoting good eye health. Pumpkin is also rich in lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration (AMD) and cataracts.


Sweet Potatoes

  • Sweet potatoes now come in a variety of forms, sizes, and colors. They are not limited to just orange but can also be white or purple.

  • All sweet potato varieties are rich in a multitude of nutrients, namely vitamin A, vitamin C, manganese, copper, antioxidants, vitamin B6, and, importantly, fiber.

  • Due to their high fiber content, sweet potatoes positively affect gut health by feeding beneficial gut bacteria, which produce short-chain fatty acids. These acids reduce the risk of inflammatory diseases such as type 2 diabetes, obesity, and heart disease. Additionally, fiber is essential for maintaining regular bowel movements, contributing to a healthy lifestyle.

  • Some research has focused on purple sweet potatoes, which are high in a specific antioxidant known as anthocyanins. These have been shown to slow the growth of certain types of cancer cells in vitro.

  • Similar to pumpkins, orange sweet potatoes, which are rich in vitamin A, have been shown to positively influence immune health and promote good eye health.

Beetroot

  • Beets have been cultivated and used in cuisine for a long time. As a root vegetable, they boast an impressive nutrient profile, being high in vitamin B6, manganese, potassium, iron, vitamin C, and fiber.

  • Additionally, beets are naturally high in nitrate compounds, which effectively regulate blood pressure. Our bodies convert nitrates into nitric oxide, a chemical messenger that signals the cells in our arteries to relax and widen, thereby lowering blood pressure.

  • Due to their nitrate content, beets have also been suggested to enhance physical performance during high-intensity endurance exercise by reducing the oxygen demands of mitochondria, which produce ATP, the primary energy currency of our cells.

Cinnamon

  • I have previously written a comprehensive article on the health benefits of cinnamon, which you can find here. In brief, cinnamon is incredibly high in antioxidants, such as polyphenols, which protect our cells from oxidative damage and reduce inflammation.

  • Some studies have shown that regular consumption of cinnamon can have positive effects on heart health by lowering levels of triglycerides, total cholesterol, and blood sugar, thereby reducing the risk of heart disease.

  • Cinnamon has also been linked to improved blood sugar control by potentially enhancing insulin sensitivity, which helps combat diabetes caused by insulin resistance. It may also reduce the amount of glucose entering the bloodstream after meals by interfering with digestive enzymes that slow the breakdown of carbohydrates. Several studies suggest that cinnamon can lower fasting blood sugar levels.


Cranberries

  • Cranberries, a berry closely related to blueberries, bilberries, and lingonberries, are most commonly consumed as cranberry juice or dried cranberries due to their tart taste.

  • Cranberries are especially rich in A-type proanthocyanidins, compounds that play a protective role against urinary tract infections (UTIs).

  • This same compound has also been linked to protection against stomach cancer and ulcers, which are most commonly caused by the bacterium Helicobacter pylori. A-type proanthocyanidins can prevent these bacteria from attaching to the lining of the stomach.

Brussels Sprouts

  • Brussels sprouts belong to the Brassicaceae vegetable family, closely related to kale, cauliflower, and mustard greens.

  • These sprouts are very high in vitamin K, vitamin C, folate, plant fibers, and antioxidants.

  • Vitamin K is vital for proper blood clotting, while fiber benefits the gut microbiome by maintaining regular bowel movements and stabilizing blood sugar levels.

  • With their impressive antioxidant and vitamin C content, Brussels sprouts also help reduce inflammation-related diseases and assist the body in absorbing non-heme iron (plant-based iron sources).

SOURCES

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All The Reasons Why Garlic Is Good For You

Garlic is something that has been used by humans for centuries and millennia, not only for culinary reasons but also for its wide medical applications. Some civilizations which are known to have used garlic for its health and medical properties include the Egyptians, Chinese, Romans, Greeks as well as Indians.

Additionally, the famous Greek physician Hippocrates was known for prescribing garlic for treating and aiding a variety of medical conditions to his patients, such as respiratory problems, digestive issues, fatigue and parasitic infections. Furthermore, the Greeks also used and ate raw garlic for its proposed endurance and performance enhancing properties which its athletes benefited from.

Now that we know some history about garlic and how it has been valued as a medical and culinary ingredient for millennia, I wanted o look into specifically what garlic contains that makes it so effective at treating ailments as well as in what ways it can actually benefit us.

For all you garlic lovers, I hope you enjoy this one 🧄 😊.

WHAT MAKES GARLIC SO SPECIAL?

One of the main reasons for why garlic has such a potent taste and smell, along with its alleged health benefits, is because of a sulfur based compound it contains called allicin which has well known antimicrobial properties along side its high antioxidant profile. However the issue with allicin is that it is very unstable since it is only briefly present directly after cutting or crushing raw garlic, after which it degrades.

There are also other sulfur based compounds which give garlic its acclaimed health benefits, namely diallyl disulfide and sallyl cysteine which after eating enter your digestive tract and make their way into other parts of your body.

Other than that, garlic is also rich in some other minerals like phosphorus, potassium, zinc and magnesium, alongside vitamins such as vitamin C, K, folate, niacin and thiamine.

If you are interested more in vitamins and minerals, check our more information about them here.

TOP 12 BENEFITS OF EATING GARLIC

Keeps You Immune Against The Common Cold

  • A study from 2016 found that participants who took aged garlic exact supplements daily for 3 months, had experienced less severe symptoms of the flue and cold and also on average missed fewer days of work or school during the flue season.

  • Apart from this, a different study also found that certain compounds in garlic may have antiviral properties which alongside boosting your immune system, also protect your body from harmful viruses that could otherwise cause colds or other illnesses.

Improves Your Athletic Performance

  • Since ancient Greece, garlic has been considered a natural performance enhancing substance which works to reduce fatigue among athletes as well as improving the endurance working capacity of laborers among physically intensive jobs.

Reduces High Blood Pressure

  • It is well established at this point that high blood pressure, also known as hyper tension, is a great contributor to later developing chronic diseases such as heart attacks and strokes.

  • Researchers from a 2020 study were interested to identify wether eating garlic supplements could reduce blood pressure among people with hypertension and their findings showed that indeed the supplements did lower blood pressure alongside linking this decrease to a “16–40% reduced risk of experiencing cardiovascular events”. This study also noted that this decrease in blood pressure was similar to that of taking blood pressure medications except there was no negative side effects.

  • Furthermore, a different review of several studies showed that the allicin compound found in garlic has the ability to limit the production of angiotensin II, which is a hormone recognized for increasing blood pressure, where allicin instead encourages your blood vessels to relax and dilate, thus lowering blood pressure.

Has Potent anti-inflammatory effects

  • Research is showing that raw garlic contains naturally occurring substances that have strong anti inflammatory effects on our body which can be useful for anyone who has sore or inflamed joints or muscles, because using garlic oil on those body areas has shown to subdue the pain or joint discomfort.

Is Able To Aid Digestive Problems

  • With its potent anti inflammatory effects, garlic is able to ease minor digestive issues we may have by removing any bad or harmful bacteria from our intestinal tract and promoting regular bowel movements.

Improves Overall Heart Health

  • Several studies have confirmed the finding that eating garlic supplements daily, can within a couple of months reduce LDL cholesterol (the bad kind) by at least 10% among people with elevated LDL cholesterol.

  • On the other hand, garlic was found to have no effect on blood triglycerides or HDL cholesterol (the good kind), so more research is needed before making any claims about garlic and its long term effects on heart health.

  • Furthermore, the allicin compound found in garlic prevents LDL cholesterol from being oxidized in the blood, which not only reduces cholesterol levels but also reduces the probability of blood clots occurring. Combined with the research that garlic can lower blood pressure, it can be safe to assume that garlic has a positive effect on our heart and cardiovascular health.

Keeps Your Brain And Cognition Healthy

  • In THIS blog post I have discussed the role and behavior of antioxidants in our body and how they are able to counteract oxidative stress, which is otherwise among other things, also linked to a decline in cognition and brain health.

  • Since garlic is full of antioxidants, it is able to support your bodies natural mechanism against oxidative stress and in this way reduces your chances of developing mentally inhibiting conditions such as Alzheimers or other types of dementias.

Promotes Good Bone Health

  • A couple of studies looked at the effects of garlic and bone health among menopausal women, and identified that with garlics ability to lower oxidative stress, eating garlic in its raw or supplement form can also decrease chances of osteoporosis.

  • Additionally, regularly consuming garlic also prevents or reduces the onset of osteoarthritis due to the compound diallyl disulphide which has a positive effect on maintaining healthy bone density.

Can Detoxify You From Heavy Metals

  • The compound allicin in garlic has been shown to be able to reduce levels of heavy metals in the blood and different organs, such as lead. This is especially useful for people who work in heavy metal industries or jobs which require the use of heavy metals like lead or mercury.

  • Furthermore, the garlic did not only decrease the levels of lead in the blood but also various other signs related to blood toxicity such as headaches and high blood pressure.

May Work Against Cancers

  • Together with garlic antibacterial properties and its high antioxidant profile, in regular consumption over a long period, garlic is able to protect the body against several cancers such as that of the lung, prostate, bladder, stomach, liver and colon, as well as preventing peptic ulcers which occur when the acid in your stomach starts eating away at some parts of the stomach lining.

Promotes Moderate Weight Loss

  • Some studies have found that eating raw garlic reduces the expression of certain genes that promote the formation of adipose fat cells which store fat in our body. Furthermore, garlic also increases our bodies thermogenesis which is the process of releasing heat from adipose tissue that leads to the burning or more fat.

Helps Against Acne And Healthy Skin Appearance

  • Garlic has also been identified to be beneficial for acne prone skin, where gently rubbing raw garlic over pimples can help with clearing them away, however if you have sensitive skin, consult with a medical expert or dermatologist about this.

PRECAUTIONS

Garlic is generally not problematic for people, except that it often causes bad breath and some people may be allergic to it. Furthermore if you have some kind of blood disorder where your blood has issues with clotting normally, be careful with using garlic, especially if you use blood thinning medications since garlic has an effect on your blood clotting ability.

WAYS TO ENJOY MORE GARLIC

If you would like to increase your garlic intake, here are some ideas for how to do so:

  • Sauté it together with other aromatic such as onions, leeks or ginger for making a great starting base for soups, pastas, risottos, meat dishes or stews.

  • Crush raw garlic and add it into salad dressings.

  • You can always just eat it raw as it is, by cutting the clove into more manageable pieces (not the most delicious way but definitely ensures that all of the active compound stay in tact).

  • Putting it on toast or bread alongside a spread.

  • Mixing it into dips and spreads.

  • Put peeled cloves of garlic in the oven with some olive oil until fully cooked and softened, and add that into mashed potatoes, soups, sauces, or dips.

🧠  KEY IDEAS

In todays blog post we are discussing the topic of garlic, specifically what in garlic makes it so beneficial for us and why is garlic so beneficial to eat in the first place.

✏️ REFERENCES

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The Hype Around Spirulina Explained

In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.

I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.

Enjoy and as always, thank you for reading each week 😊

WHAT IS SPIRULINA?

In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.

It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.

Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.

More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.

NUTRIENT PROFILE

Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:

  • 20 calories

  • 4g of protein

  • < 2g of carbohydrates

  • 1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)

Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body

  • Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)

  • Minerals: Copper, iron, magnesium, potassium and manganese

Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.

WHAT IS IT GOOD FOR?

High Antioxidant Profile

  • As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.

  • If you are interested, I have previously written about antioxidants and how they work here

Supports Good Eye And Oral Health

  • Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts

  • Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.

Can Improve Heart Health

  • In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.

Has A Positive Effect On Your Immune System

  • Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.

  • If you would like to know more about how to boost your immune system, I have written about this topic here

Protects LDL Cholesterol From Oxidation

  • In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.

  • Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.

Could Help With Reducing Blood Pressure

  • A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.

  • It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.

Could Aid In Reducing Anemia

  • Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.

  • In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.

Could Improve Muscle Strength And Endurance

  • When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.

  • Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.

Lowering blood sugar levels

  • Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).

Could Improve General Mental Wellbeing

  • Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.

POTENTIAL RISKS OF USING SPIRULINA

Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:

  • During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.

  • Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.

  • People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.

  • People with certain autoimmune disorders may also have negative reactions to consuming spirulina.

  • Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.

Some people experience some of the common side effects when consuming spirulina regularly:

  • Allergies

  • Headaches

  • Sweating

  • Muscle pain

  • Issues with sleeping

HOW TO USE IT

Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:

  • Adding it into smoothies (check the serving size on the back of the packaging)

  • Sprinkling it on top of soups

  • Mixing it in with oatmeal and adding sweeter toppings to balance the flavors

  • Mixing it into baked goods

  • Some people prefer to just drink it straight by mixing it with water

As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.

🧠 KEY IDEAS

In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.

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Is Apple Cider Vinegar Actually Good For You?

You may have heard people saying that drinking apple cider regularly in small amounts is healthy, especially being promoted in the form of apple cider shots. Health enthusiasts claim that drinking apple cider especially when fasting helps with weight management and preventing insulin resistance while other critics claim that drinking it directly is too acidic and can even be harmful to us.

Because of this, I wanted to take a look at what the science has to say on this front and see wether drinking apple cider vinegar is actually beneficial and healthy for us.

I hope you enjoy and learn something new today.

My intention today: Taking a look at the benefits or drawbacks from drinking apple cider vinegar.

WHAT IS IT MADE OF?

The main active ingredient or compound found within apple cider vinegar is acetic acid which is responsible for the acidic nature of the vinegar as well as its strong sour taste and smell. Some researchers also claim that acetic acid is where the vinegar gets its acclaimed health benefits.

Unfiltered and usually organic types of apple cider vinegar also contains a substance known as “mother” which gives the vinegar a naturally murky and cloudy appearance as well as potentially boosting the vinegars health claims.

Other than that, apple cider vinegar is made through fermentation whereby strands of yeast breakdown and digest the sugar naturally found in apple juice which turns it into alcohol within a couple of weeks. Afterwards, other bacteria break down the alcohol into acetic acid which then gives the vinegar the distinctive taste and smell.

BENEFITS OF APPPLE CIDER VINEGAR


Can Help With Regulating Blood Sugar

  • Some research has emerged to show that moderate consumption of apple cider vinegar can help with treating type 2 diabetes, although the vinegar itself is by no means a replacement for proper diabetes treatments of medications.

  • Even though apple cider vinegar may not help with getting completely rid of type 2 diabetes, it has been shown to be able to lower and maintain suitably low post meal blood glucose which can overall slow down premature aging and prevent different chronic diseases.

  • Type 2 diabetes is still best managed with appropriate lifestyle choices such as a balanced diet high in fibre and moderate exercise, as well as being paired with proper sleep and the appropriate mix of medication.

  • Although the evidence for apple cider vinegar being able to lower post meal blood sugar levels is decent, there needs to be more larger scale studies done as well as more human focused studies.

May Aid With Weight Loss

  • Some studies have shown that the participants who have consumer apple cider vinegar alongside a meal containing solid foods, had experienced a suppression in their appetite around 2 hours after eating. This lead the participants to stay fuller for longer and also avoid taking in excess calories later on through snacking.

  • Other than suppressing appetite, apple cider vinegar may also promote weight loss through the before mentioned lowering of blood glucose and reduction of insulin levels as well as being naturally low in calories.

  • Although it is important to point out that weight loss is not achieved by subtracting or adding a single ingredient into your diet but it is a culmination of suitable nutritional and lifestyle choices along side a calorie deficit which then add up over time to surpress appetite.

Has Antimicrobial Properties

  • Different types of vinegars have for millennia been used types disinfectants for killing strains of bacteria and pathogens which not only make vinegars useful as cleaning agents but also as food preservatives.

  • Although apple cider vinegar is considered to be a weak type of vinegar, it has been shown to inhibit the growth of bacteria such as E. coli which helps to preserve food and keep it edible for longer

  • A different study looked into the ability of apple cider vinegar to kill Salmonella bacteria and it has been fund that when the vinegar is paired with lemon juice, the effect is strongest.

Promotes Healthy Skin

  • Apple cider vinegar is generally recommended for people who naturally have oily or more acne prone skin where it can be used to balance the skins natural pH levels through using it as a toner, a spot treatment or even a ingredient within your facial cleaner

  • Our skin tends to be naturally more acidic, but for people with eczema, the skin may be slightly more alkaline or less acidic where applying a little bit of (diluted) apple cider vinegar may help with balancing the skins pH which works to improve the skins appearance and skin barrier.

  • Evidence on this is mixed where some studies reported that apple cider vinegar was too harsh on the skin and had irritated it, so if you do notice irritations in your skin when using the vinegar on your skin, stop immediately.


Can Improve Heart Health

  • Heart disease is one of the most common health concerning conditions in the world today where it is often brought about by low levels of exercise, poor diet, genetic causes as well as a too high level of cholesterol within the body which over time can block arteries.

  • Apple cider vinegar has in this way been shown to potentially be able to improve the functioning of our heart by being able to raise the levels of HDL (the good type of cholesterol) while lowering LDL cholesterol and triglycerides.

  • Overall, drinking moderate amounts of apple cider vinegar has been shown to reduce overall cholesterol levels however more human based studies need to be performed to declare any real relationship here.

PRECAUTIONS

Although apple cider vinegar is considered to be generally safe to drink in small amounts, there are a couple of precautions or possible downsides you may want to consider before drinking it:

  • Drinking non diluted apple cider may over time start to erode the enamel on your teeth so always make sure to dilute the vinegar before drinking it and also drink water after it.

  • Some people experience that acidic foods such as vinegar may further worsen acid reflux

  • If you already have chronic kidney disease, drinking extra vinegar may not do you good since your kidneys may not be able to process all of that extra acid

  • Over time, if you drink undiluted apple cider vinegar, the tissue in your oesophagus or drinking/ eating canal may become damaged and cause discomfort when eating foods

ADVICE FOR USE

Below you can find a summary of how to best consume or use apple cider vinegar:

  • Always dilute it with water

  • Use it as an ingredient in cooking to liven up the taste of foods such as salads or sauces or use it to preserve foods for longer

  • Consult with a healthcare professional on how much is suitable for you to use

  • Before applying it topically onto skin, again consult with a healthcare professional to not cause any unwanted irritation or harm

🧠 KEY IDEAS

In this blog post we have taken a look at the different health benefits that consuming or using apple cider vinegar may bring about as well as exploring some useful precautions relating to it and general advice for using it.

✏️ REFERENCES

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Nutriton Taya Bregant Nutriton Taya Bregant

Turmeric - All The Reasons Why It’s Good For You

We often hear turmeric powder or turmeric supplements being promoted as a superfood and claiming to help with lowering levels of inflammation and combating a verity of other health conditions.

Because marketing does not always promote products which are genuinely beneficial, I wanted to take a look into what the science had to say about the health effects of turmeric and wether it actually works the way it’s said to. Apart from its effects and what about it actually makes it effective, we will also be discussing ways of including more turmeric naturally through our diet (instead of through supplements) and the appropriate amounts.

Wishing you happy reading ahead ☀️

ABOUT TURMERIC


  • You have most likely encountered turmeric already in your life or in your diet, since it is the substance that gives foods like curry its traditional deep golden color.

  • Turmeric has originated from Asia and most likely India, where it grows as an underground root/ rhizome of a plant. Through out its history, turmeric has for centuries been used in traditional Chinese and Indian medicine, as well as aryuveda and general cooking.

  • The reason why turmeric is of such high interest to the science and health community is because of a class of compounds that is found within the turmeric root which are called curcuminoids. The main active curcuminoid compound that scientists praise within turmeric is curcumin which has been shown to have very powerful anti inflammatory effects within the body while also being a potent antioxidant (You can read more about the power of antioxidants here).

  • By reducing inflammation and being of help with combating oxidative stress, turmeric and curcumin more specifically are believed to help prevent a myriad of health conditions and diseases which can arise from chronically high inflammation levels. We will be exploring these in the next upcoming section.

HEALTH BENEFITS OF CONSUMING TURMERIC


Currently research has show that consuming turmeric could have a positive impact on the following conditions, although more research is needed to properly confirm the effects:

  • Reducing inflammation in the body

  • Helping with degenerative eye conditions

  • Lowering anxiety

  • Reducing the growth of cancer cells

  • Type 2 diabetes

  • Improvements in memory

  • Lowering pain

  • Helping with acne and skin conditions

  • Muscle soreness after exercise

  • Lowering chances of heart disease and lowering blood cholesterol levels

  • Having anti viral properties that protect from viral infections

A NOTE ABOUT TURMERIC SUPPLEMENTS


  • Nowadays you can commonly find turmeric not only being sold as a raw spice but also in the form of supplements and other forms of medical prescriptions. While supplements do contribute to an element of convenience and appropriate dosage, it is important to know a couple of things:

    • Curcumin is actually significantly more well absorbed when it is eaten in the presence of black pepper which provides a compound known as piperine. In this way, if the supplement does not contain any black pepper extract along side it, cucrucmin is going to be largely unusable by your body.

    • Additionally, eating more turmeric and more cucurcmin may not be necessarily better as too much can be risky and has even been shown to promote the development of kidney stones when eaten in large quantities, which is sometimes the case of high dosage supplements.

    • We are also unsure as to how moderate or high doses of turmeric interfere with certain medications or drugs that people may be taking for a certain condition, so always double check this with your doctor.

    • Lastly, in either case, it is most effective and also most affordable to obtain curcumin from its natural form through your diet where turmeric or curcumin alone can not substitute for a balanced and healthy diet nor can it act as a form of medicine alone to treat all types of ailments. But it can certainly be a tasty and healthy addition to your weekly diet.

NOTES ABOUT CONSUMING TURMERIC


DOSAGE FOR TURMERIC

  • It is considered safe to take up to 8g of turmeric per day, however most doctors recommend to consume about 500 to 1000 milligrams per day, since more isn't always better. For children, that dosage should be considerably lower.

  • If you find that you are experiencing any irritations or abnormal reactions to turmeric, stop consuming it.


BIO-AVAILABILITY

  • Bioavailability is the the ability of a drug or some other substance to be absorbed and used by the body, where the bioavailability of curcumin is pretty low when consumed by itself but when consumed with pepper which contains peperine, the bioavailability of curcumin greatly increases which is great - In some studies it has been shown to increase by as much as 2000%. This increased bioavailability means that our body can actually absorb this curcumin and genuinely derive benefits from it.

  • Additionally, because curcumin is fat soluble, it is also best to consume it together with a source of fat such as nuts, oil, avocado etc.


SIDE EFFECTS

  • Eating turmeric is generally not related to any major side effects, however side effects are usually most commonly reported among people who take turmeric in the form of supplements, which is due to the high dosage of curcumin found in those supplements.

  • Otherwise consuming turmeric within normal amounts is considered safe and beneficial, unless you are allergic or have a negative response to it.


RECIPES

Below are some ways in which you can add turmeric into your diet through a variety of delicious recipes:

  • Curries (of course)

  • Smoothies

  • Soups

  • Golden milk (milk warmed with cinnamon and turmeric)

  • Mixing it into spreads

  • Mixing it in with rice and various pasta dishes

  • Marinating meat, fish, tofu etc.

  • Turmeric tea with honey and lemon

  • Mixing it into baked goods

  • Adding a sprinkling into your oatmeal

🔑 KEY TERMS

  • Curcumin: It is a bright yellow chemical that is found within turmeric. Turmeric contains many different types of curcuminoids where curcumin is the main one and gives turmeric its acclaimed health benefits

🧠 KEY IDEAS

  • Turmeric is a root based spice that has for centuries been used as part of asian alternative medicine and healing practices. Curcumin - The star active ingredient found within turmeric - has shown to have a wide spread of possible effects and benefits on human wellbeing, ranging from mental to physical improvements. We also looked into the ways we can maximize the benefits of turmeric and how consume it in enjoyable ways.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

The Magic Spice: Cinnamon

In order to encourage more of the autumn spirit, I thought I would write about the well known cinnamon spice which is quite synonymous with autumn food and drinks as it adds a comforting boost of flavor and charm to both sweet and savory dishes.

But cinnamon is not just a great additonal to recipes - It is actually also beneficial to our health in various ways, from being an anti microbial agent and being able to protect against neurodegenerative conditions all the way to helping diabetic people with managing diabetes. We will be discussing all of these benefits here today, where I will also provide some background information about the spice and its origins as well as offer some ideas as to how you can enjoy more of cinnamon especially during this time of the year.

Before you start reading, I recommend you get a cup of your favorite tea or coffee as well as a comfortable blanket to keep you warm and get you settled into the feeling of autumn.

I hope you enjoy this one 🍁  🍂

BACKGROUND INFORMATION ON CINNAMON

  • Cinnamon is a space which actually comes from the bark of trees which belong to the Cinnamomum genus, where only a handful of the cinnamomum species are grown commercially for the cinnamon spice.

  • The most well known type of cinnamon, Ceylon cinnamon, which is also considered the original type of cinnamon, comes from the species of trees called Cinnamomum verum which are native to Sri Lanka.

  • Indonesia is currently the largest producer of cinnamon, followed by China, Vietnam and Burma, where in 2018, Indonesia and China produced almost 70% of the world's whole cinnamon production.

  • Once collected in its bark form, it can be ground into a powder and then sold to consumers.

HEALTH BENEFITS OF CINNAMON



Packed With Beneficial Properties & Antioxidants

  • Cinnamon has many properties which have been used for medicinal and soothing purposes. The extensive properties of cinnamon come from the essential oils from the tree bark, which contain the potent compound cinnamaldehyde. The powerful properties of cinnamon include being:

    • Anti bacterial

    • Anti fungal

    • Anti viral

    • Anti inflammatory

  • Due to all of these properties, cinnamon may help with fighting various infections as well as inhibiting the growth of bacteria such as Salmonella. But thats not all, by having so many medicinal properties, cinnamon is also rich in various antioxidants - Even more than high antioxidant foods such as garlic - which could even make it useful as a natural food preservative.



May Help Protect Against Cancers

  • Although more research is needed on human studies, some test tube based animal studies have shown promising results for cinnamon being able to slow down the growth of cancer cells and even stopping the growth of tumor cells.

  • The proposed way in which cinnamon acts against cancer is by reducing the growth of cancer cells and formation of blood vessels within tumors, which altogether means that cinnamon may very well be toxic to cancer cells.



Helps To Manage Blood Pressure and Cholesterol

  • Consumption of cinnamon is associated with a short term reduction in blood pressure while also influencing levels of cholesterol in our blood by lowering the LDL (bad) cholesterol and possibly even increasing HDL (good) cholesterol levels.

  • Considering that cinnamon can help with lowering blood pressure and management of cholesterol, it could be that cinnamon can potentially help protect against developing heart disease.

  • However more trials need to be done with human based experiments, as currently experiments were only done on animals.



Effectively Lowers Blood Sugar & Type II Diabetes Risk

  • Cinnamon is quite well known for being able to positively help with managing blood sugar levels which is useful for people with diabetes, where it has been shown that cinnamon may lower fasting sugar levels for as much as 10-30%.

  • The way in which cinnamon is currently understood to help with blood sugar management is in the following ways:

    • It controls the amount of glucose which enters the blood stream: This is due to cinnamon interfering with different digestive enzymes which helps to slow down the breakdown and digestion of carbohydrates in your body.

    • A compound in cinnamon mimics the function of insulin: This improves glucose uptake by your cells although it acts slower than insulin itself.

    • It reduces insulin resistance: This means that your cells become more responsive to insulin, meaning that they can uptake and use the sugar which flows in your blood stream, all together helping to prevent chronically high blood glucose levels and diabetes.



Could Protect Against Neurodegenerative Diseases

  • The older we get, the more prone we are to developing neurodegenerative diseases such as Alzheimers or Parkinson's which are categorized by a progressive deterioration of brain cells.

  • For Alzheimers disease it is currently believed to be caused by a build up of various protein based plaques in the brain (tau proteins), which effectively lead to slower cognitions and poorer memory abilities. Luckily, cinnamon has been found to contain two compounds which appear to inhibit the build up of these tau proteins, although more research is needed as so far these experiments have been tested on animals.

  • For Parkinson's disease, cinnamon also holds promising effects as certain beneficial compounds within the spice have been shown to protect neurons, normalize neurotransmitter levels as well as improve our motor function.

HOW TO ENJOY MORE OF CINNAMON

Below you can find a couple of ideas of how to include more cinnamon into your daily food choices - some of which I regularly do myself. Experiment and see what you enjoy, if you are new to using cinnamon, start with smaller quantities.

  • Including cinnamon in baked goods which include apples, pears, nuts or ginger (apple pie, cinnamon rolls, carrot cake, banana bread, baklava, ginger bread cookies, churros, french toast etc.)

  • Try making a cinnamon spiced rice pudding

  • Making your own roasted and caramelized cinnamon nuts at home

  • Add into oatmeal, smoothies and yogurt bowls

  • Making your own granola and adding in cinnamon

  • Try adding a little into pumpkin soup or recipes with sweet potato/ other squashes

  • Drinks: Making mulled wine with cinnamon and cloves or making a hot chocolate with cinnamon

In terms of the recommended intake, for adults no more than 1 teaspoon per day should be consumed, and for children that should be lower. Cinnamon naturally contains compounds called coumarins which in larger amounts may not be well tolerated by our body, but consuming less than a teaspoon of cinnamon per day is considered safe.

Apart from cinnamon being something that I have enjoyed for practically my whole life, I have always heard that cinnamon is good for you, especially in terms of regulating blood glucose levels, which made me want to explore more how cinnamon impacts our body and ways that it can positively impact our well being.

I hope that through this you were able to learn something new and I also hoped that I have given you some more inspiration as to how you can make more use of cinnamon.

Thanks for reading.

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