Saturday, April 24, 2010

Nuts & Seeds - Almonds (Prunus Dulcis) Health Benefits and Side Effects

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Almond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.

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Nutritional Supplement
1. Fiber
2. Saturated, monounsaturated, polyunsaturated fat
3. Thiamine (Vitamin B1)
4. Riboflavin (Vitamin B2)
5. Niacin (Vitamin B3)
6. Pantothenic acid (B5)
7. Vitamin B6
8. Folate (Vitamin B9)
9. Vitamin E
10. Calcium
11. Magnesium
12. Phosphorus
13. Potassium
14. Zinc
15. Protein
16. Trypophan
17. Etc.

Health Benefits
A. Health benefits according to studies
1. Cholesterol
In the research of almond consumption in the improvement of serum lipid profiles found that almond consumption ranging from 25 to 168 g/day significantly lowered total cholesterol [weighted mean difference -6.95 mg/dL (95% confidence interval [CI] -13.12 to -0.772) (-0.18 mmol/L [95% CI -0.34 to -0.02])] and showed a strong trend toward reducing LDL cholesterol [weighted mean difference -5.79 mg/dL (95% CI -11.2 to 0.00) (-0.15 mmol/L [95% CI -0.29 to 0.00])]. No significant effect on HDL cholesterol, triglycerides, or LDL:HDL ratio was found, according to "Almonds have a neutral effect on serum lipid profiles: a meta-analysis of randomized trials" by Phung OJ, Makanji SS, White CM, Coleman CI.(a)

2. Energy
In the comparison of snacking on almonds and cereal bars and theirs effect on weight gain and energy found that almonds and cereal bars promoted a higher eating frequency, but not a higher energy intake. Advice to snack on either almonds or cereal bars did not result in weight gain, suggesting that energy compensation took place, according to "The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight" Zaveri S, Drummond S.(b)

3. Colon cancer
In the assessment of nuts consumption and theirs essential macro- and micronutrients effects found that all nut extracts and nut fs showed a strong antioxidant potential. Furthermore, all fs, except the fs pistachio, reduced growth of HT29 cells significantly. DNA damage induced by H2O2 was significantly reduced by the fs of walnuts after 15 min co-incubation of HT29 cells. In conclusion, this is the first study which presents the chemopreventive effects (reduction of tumour-promoting desoxycholic acid, rise in chemopreventive SCFA, protection against oxidative stress) of different nuts after in vitro digestion and fermentation, and shows the potential importance of nuts in the prevention of colon cancer, according to "In vitro fermented nuts exhibit chemopreventive effects in HT29 colon cancer cells" by Lux S, Scharlau D, Schlörmann W, Birringer M, Glei M.(c)

4. Microbial metabolism
In the identification of almond polyphenols and theirs effect on microbial metabolism.
found that depending of the type of metabolite, maximum urinary excretion was attained at different time in comparison to the control group in the course of the 24-h period of urine excretion, allowing us to establish the onset of microbial metabolism, according to "Almond (Prunus dulcis (Mill.) D.A. Webb) polyphenols: from chemical characterization to targeted analysis of phenolic metabolites in humans" by Bartolomé B, Monagas M, Garrido I, Gómez-Cordovés C, Martín-Alvarez PJ, Lebrón-Aguilar R, Urpí-Sardà M, Llorach R, Andrés-Lacueva C.(d)

5. Antioxidants
In the evaluation of antioxidant properties of almond green husks (Cvs. Duro Italiano, Ferraduel, Ferranhês, Ferrastar and Orelha de Mula), chestnut skins and chestnut leaves (Cvs. Aveleira, Boa Ventura, Judia and Longal) found that all the assayed by-products revealed good antioxidant properties, with very low EC(50) values (lower than 380 μg/mL), particularly for lipid peroxidation inhibition (lower than 140 μg/mL). The total phenols and flavonoids contents were also determined. The correlation between these bioactive compounds and DPPH (2,2-diphenyl-1-picrylhydrazyl) radical scavenging activity, reducing power, inhibition of β-carotene bleaching and inhibition of lipid peroxidation in pig brain tissue through formation of thiobarbituric acid reactive substances, was also obtained, according to "Antioxidant potential of chestnut (Castanea sativa L.) and almond (Prunus dulcis L.) by-products" by Barreira JC, Ferreira IC, Oliveira MB, Pereira JA.(e)

6. Etc.

B. Health benefits according to concentration
1. Manganese
It is one of important trace in preventing osteoporosis, according to the study of "[Study of estrogen deficiency impact on manganese levels in teeth and mandible of rats after ovariectomy]. [Article in Polish]" by Rahnama M, Błoniarz J, Zareba S, Swiatkowski W.(1)and regulating blood sugar level, according to the study of "[An inadequate intake of manganese may favour insulin resistance in girls]. [Article in Spanish]" by Rodríguez-Rodríguez E, Bermejo LM, López-Sobaler AM, Ortega RM.(2)

2. Vitamin E
Vitamin E not only reduces the the risk of anxiety, according to "Dietary Vitamin E Deficiency Increases Anxiety-Like Behavior in Juvenile and Adult Rats" by Terada Y, Okura Y, Kikusui T, Takenaka A.,(3) but also promote bone health, according to "Vitamin E prevents steroid-induced osteonecrosis in rabbits" by Kuribayashi M, Fujioka M, Takahashi KA, Arai Y, Ishida M, Goto T, Kubo T.,(4)

3. Magnesium

Magnesium not only important for bone health, according to the study of "Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?" by Odabasi E, Turan M, Aydin A, Akay C, Kutlu M(5) but also play and important role in protecting against Alzheimer's disease, according to the study of "Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease" by Barbagallo M, Belvedere M, Di Bella G, Dominguez LJ.(6)

4. Tryptophan
Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression, according to the study of "The effects of tryptophan depletion on neural responses to emotional words in remitted depression" by Roiser JP, Levy J, Fromm SJ, Nugent AC, Talagala SL, Hasler G, Henn FA, Sahakian BJ, Drevets WC.(7)

5. Copper
Copper plays a role in a wide range of physiological processes, such as iron utilization of enhancing the hemoglobin. and reduction of malabsorption syndrome. according to the study of "Beneficial effect of goat milk on nutritive utilization of iron and copper in malabsorption syndrome" by Barrionuevo M, Alferez MJ, Lopez AI, Sanz SM, Campos MS., posted in PubMed (

6. Etc.

C. Other health benefits
1. Cardiovascular diseases
Since it contains high amount of Omega 3 fatty acid, it helps to prevent the risk of cardiovascular diseases by reducing arrhythmias and altering production of prostaglandins, which reduces inflammation and improves platelet and endothelial function, according to "Omega-3 Fatty acids for cardiovascular disease prevention" by Defilippis AP, Blaha MJ, Jacobson TA.(I)

2. Fiber
a) Diabetes
Since it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates, accoprding to 'Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(II)

b) Constipation
Fiber also improves the digestive system in expelling waste by enhancing the movement of large intestine, according to "A dietary fiber mixture versus lactulose in the treatment of childhood constipation: a double-blind randomized controlled trial" by Kokke FT, Scholtens PA, Alles MS, Decates TS, Fiselier TJ, Tolboom JJ, Kimpen JL, Benninga MA.(III)

3. Heart diseases
Since it contain high amount of antioxidants, it reduces the risk of forming of free radicals by enhancing the immune system function against oxidation, according to "Effects of antioxidants on immune system ageing" by De la Fuente M.(IV)

4. Osteoporosis
Magnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health, according to "Magnesium deficiency and osteoporosis: animal and human observations" by Rude RK, Gruber HE.(V)

5. Fibromyalgia
Magnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles, according to "Selenium and magnesium status in fibromyalgia" by Eisinger J, Plantamura A, Marie PA, Ayavou T.(VI)

6. Etc.

Side effects
1. Allergies
Almonds may cause allergy or intolerance.
2. Oxalation
Do not eat almond, if you have existed kidney and gallbladder problems.
3. Etc.

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Monday, April 5, 2010

Vegetables - GINGER-ROOTS (Zingiber officinale)

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The second superfood has been used for thousand of years by mankind, we will try to give you as much information as possible. Here are some ways that ginger has been used medicinally.

**GINGER for treating Migraine: Mix some powdered gingers into a glass of hot water and drink. Daily approach worked for long time migraine sufferer.

** GINGER for NAUSEA: For centuries, sailors have relied on ginger to keep them free of seasickness and prevent nausea when you go on board. Eat some Ginger 1/2 hour before boarding.

**GINGER for OSTEOARTHRITIS:Ginger has a thytochemical called curcumin that helps reduce inflammation. It helps to protect your joints.Before we go further, we would like to remind you of cautions of using Superfood GINGER. While GINGER can help to strengthen anticoagulants such as heparin, warfarin and ticlopidine by helping your blood get less sticky but ginger raises the odd of bleeding.

**GINGER for EYE disorders: Taking Ginger will increase blood circulation so that more nutrition can reach your eye.

**GINGER for HEART DISEASE: Ginger helps to lower cholesterol levels, elevated blood pressure and prevent blood clots in the arterial walls when taken with vitamin E. It also helps to stimulate and revitalize the heart muscle and strengthen the peripheral's circulation.

**GINGER for HYPOGLYCEMIA: Ginger helps to Balance Blood Sugar. Please note that hypoglycemia people generally need to eat frequently, small meals to provide the body with steady supply of food that easily and slowly converts to glucose.

**GINGER for Motion Sickness: The key to ginger's effectiveness appears to stem from the oils it contain. Gingerols and shogaols. These oils calm the intestinal tract and slowly depresses the central nervous system.

** GINGER for ARTHIRITIS: Traditionally used as an Ayurvedic herb, it is capable of relieving pain caused by arthiritis joints.

** GINGER for Cancer: Ginger will alleviate nausea associated with chemotherapy. It can be taken as tea.Above are only some of Ginger's uses to treat diseases. There are many more effectivenesses of ginger, such as carpal tunnel syndrome, Cerebral Palsy, Cholesterol, Cold, Depression, digestive disorders,..........

We urge you to read more information from the link below:The Superfood Library: 31 Superfood you must eat to gain Quality of Life, Health & Longevity

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Thursday, April 1, 2010

Vegetables - GARLICS (Allium sativum)

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Garlic is the natural superfood healer for its natural antibiotic with antiviral, antifungal, anticoagulant and antiseptic properties. Garlic cooked is fine but it loses many of its health-giving powers. Raw garlic does most of its antibiotic and preventive medicines. Here are some of effective use of garlics for PROVEN DISEASE CURED.

*Garlic For BLOOD FORTIFIER. Raw garlic is said to do a super job of blood fortifying. It also helps REJUVENATE the body. Eat raw garlic and garlic supplements daily.


*Garlic For CHOLESTEROL: Eating 4 cloves of garlic a day can cut total CHOLESTEROL by 70%(Fresh or Supplement). The member of the allium family fights poor circulation.The sulfur compound in garlic keep your platelets from clumping together. It helps UNCLOG your Arteries but check with your Doctor if you are taking Blood thinning medications. Cook with both Garlic and onion to fight high blood pressure effectively. Try to take them everyday if you have high blood pressure and Cholesterol.

*Garlic to fight COLD and FLU. The natural compoud Allicin is released when garlic is crushed. Allicin works to fight cold, flu and other infections by breaking down into smaller chemicals called Sulfur compounds. They wake up your inmuune system, helping your body to get rid of toxins and microorganisms naturally.

*Garlic for VARICOSE VEINS. Garlic helps to keep your blood from clumping or becoming too sticky, helping your blood move through your blood vessels and reduces the risk of blood clots. One clove a day should do the trick. You can also take garlic capsules. CAUTION: Medication and Garlic could lead to uncontrolled bleeding and spell HEMORRHAGIC STROKES if it occurs in your brain. To avoid this, take caution against taking standardized garlic extract. Experts suggest eating no more than one clove of garlic a day.

Theres more than just GARLIC that can help to improve your quality of life, health,.... and Longevity. We ask you to read the complete analysis of this at Super Foods Library.

You will have the chance to learn more of other Superfoods that we will discuss later on. Please use the information wisely. If you have any doubt of any of the side effects, please consult with your doctor before using it. ONCE AGAIN, CAUTION: If you have a BLEEDING DISORDER, ULCER, OR TAKING ANTICOAGULANTS DO NOT TAKE GARLIC or GARLIC SUPPLEMENTS.

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