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Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been ...
19/12/2021

Grapes are high in a number of powerful antioxidant compounds. In fact, over 1,600 beneficial plant compounds have been identified in this fruit.

The highest concentration of antioxidants is found in the skin and seeds. For this reason, most of the research on grapes has been done using seed or skin extracts.

Red grapes contain higher numbers of antioxidants due to the anthocyanins that give them their color.

The antioxidants in grapes remain present even after fermentation, which is why red wine is also high in these compounds.

Avocados are high in fiber, providing about 14 grams in each avocado. That’s nearly half of the current DV for this impo...
18/12/2021

Avocados are high in fiber, providing about 14 grams in each avocado. That’s nearly half of the current DV for this important nutrient.

Getting enough fiber in your diet is essential for the health of the digestive system because it helps promote the growth of healthy bacteria.

A study with 163 adults considered overweight found that people who consumed 175 grams (men) or 140 grams (women) of avocado daily for 12 weeks had lower f***l bile acid concentrations and increased bacterial diversity compared to a control group.

Not only are pineapples rich in nutrients, they are also loaded with healthy antioxidants.Antioxidants are molecules tha...
17/12/2021

Not only are pineapples rich in nutrients, they are also loaded with healthy antioxidants.

Antioxidants are molecules that help your body combat oxidative stress.

Oxidative stress is a state in which there are too many free radicals in the body. These free radicals interact with the body’s cells and cause damage that is linked to chronic inflammation, a weakened immune system and many harmful diseases.

Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers hel...
16/12/2021

Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health. These fibers help maintain bowel regularity by softening and bulking up stool.

One medium-sized pear (178 grams) packs 6 grams of fiber — 22% of your daily fiber needs.

Additionally, soluble fibers feed the healthy bacteria in your gut. As such, they’re considered prebiotics, which are associated with healthy aging and improved immunity.

Soya beans contain natural compounds called isoflavones. These polyphenols are powerful antioxidants and as such help mi...
15/12/2021

Soya beans contain natural compounds called isoflavones.

These polyphenols are powerful antioxidants and as such help minimise the damage known as oxidative stress, done by molecules called free radicals.

It’s this oxidative stress which is involved in both aging and the onset of chronic disease. Soya beans are especially rich in isoflavones and provide other active plant compounds such as saponins.

Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting de...
14/12/2021

Omega-3 supplements may help prevent and treat depression and anxiety.

EPA seems to be the most effective at fighting depression.

An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.

Psyllium is a bulk-forming laxative.This means it soaks up water in your gut and makes bowel movements much easier and c...
13/12/2021

Psyllium is a bulk-forming laxative.

This means it soaks up water in your gut and makes bowel movements much easier and can help promote regularity without increasing flatulence. It can be used as a one-off to ease constipation, or it can be added to your diet to help promote regularity and overall digestive health.

Including blueberries regularly in your diet may improve vision and guard against age-related macular degeneration. This...
12/12/2021

Including blueberries regularly in your diet may improve vision and guard against age-related macular degeneration.

This is thought to be thanks to the improved blood and oxygen flow to the eyes and the antioxidant protection which may help reduce the likelihood of cataract and macular degeneration.

Whether yogurt is a healthful choice depends on the person consuming it and the type of yogurt.Yogurts can be high in pr...
11/12/2021

Whether yogurt is a healthful choice depends on the person consuming it and the type of yogurt.

Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.

These can offer protection for bones and teeth and help prevent digestive problems.

Low-fat yogurt can be a useful source of protein on a weight-loss diet.

Probiotics may boost the immune system.

Green tea has anti-inflammatory properties. A review of human clinical studies and both cellular and animal experiments ...
10/12/2021

Green tea has anti-inflammatory properties. A review of human clinical studies and both cellular and animal experiments found that green tea and its major component, epigallocatechin-3-gallate (EGCG), have demonstrable anti-inflammatory effects.

A 2019 analysis of tea extract use in cosmetics supported this. The researchers determined that solutions including tea extracts promoted anti-inflammatory responses when applied topically. They also found that skin microcirculation improved in the affected areas.

Both regular and decaf coffee seem to have a protective effect on your liver. Research shows that coffee drinkers are mo...
09/12/2021

Both regular and decaf coffee seem to have a protective effect on your liver.

Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.

3 Little-known Benefits of Lemon Water1. Provides a potassium boostYour body can’t function without potassium. It’s nece...
08/12/2021

3 Little-known Benefits of Lemon Water

1. Provides a potassium boost

Your body can’t function without potassium. It’s necessary for nerve-muscle communication, transporting nutrients and waste and blood pressure regulation. Fruits and vegetables are important sources of potassium.

2. Helps prevent kidney stones

Lemon water helps prevent painful stones in those deficient in urinary citrate (a form of citric acid). More importantly, increased fluids help prevent dehydration — a common cause of kidney stones.

3. Supplies a healthy dose of vitamin C

Juice half a lemon into your water and you’ll add a mere 6 calories to your diet. Plus you’ll get more than a sixth of your daily vitamin C, which is needed to protect us from cell damage and repair injury.

Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory perfo...
06/12/2021

Another clinical trial showed that 90 milligrams of curcumin taken twice a day for 18 months helped improve memory performance in adults without dementia.

“Researchers thought that the reduction in brain inflammation and curcumin’s antioxidant properties led to less decline in neurocognition, which is the ability to think and reason,” Hopsecger says. “Curcumin may also have a role in preventing the development of Alzheimer’s disease — however, that’s an area where we need more research.”

One of the flavonoids in onions, quercetin, has protective antioxidant and anti-inflammatory effects and it’s thought th...
05/12/2021

One of the flavonoids in onions, quercetin, has protective antioxidant and anti-inflammatory effects and it’s thought this, as well as other beneficial compounds present in onions, may contribute to the vegetable’s heart-friendly properties.

Studies suggest eating onions may help reduce your risk of heart disease by lowering blood pressure, managing cholesterol levels and reducing inflammation.

Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types o...
04/12/2021

Some studies suggest that the high levels of antioxidants in Brussels sprouts could help protect against certain types of cancer.

There are several possible ways this may work.

A 2008 study found that Brussels sprouts could protect against carcinogens, or cancer-causing agents, and prevent oxidative damage to cells.

In another small study, eating Brussels sprouts increased the levels of some detoxification enzymes by 15–30%.

The researchers hypothesized that this effect could potentially lead to a decreased risk of colorectal cancer, though further research is needed

Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that ...
22/11/2021

Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers, compared to apple juice.

A study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming around 75g of dried apple (approximately two apples) helped to reduce cholesterol in postmenopausal women.

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxi...
21/11/2021

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Chocolate comes from cacao, which is a plant with high levels of minerals and antioxidants. Commercial milk chocolate contains cocoa butter, sugar, milk, and small quantities of cacao. In contrast, dark chocolate has much larger amounts of cacao and less sugar than milk chocolate.

The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging. In o...
20/11/2021

The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging. In one study, researchers tracked the eating patterns and cognitive abilities of more than 950 older adults for about five years.

They saw a significant decrease in the rate of cognitive decline among those who consumed larger amounts of green leafy vegetables.

The data indicated that people who ate one to two servings of leafy greens daily had the same cognitive abilities of a person 11 years younger than those who consumed no leafy greens.

The fiber and antioxidants in sweet potatoes are advantageous to gut health.Sweet potatoes contain two types of fiber: s...
20/11/2021

The fiber and antioxidants in sweet potatoes are advantageous to gut health.

Sweet potatoes contain two types of fiber: soluble and insoluble.

Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.

Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.

Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong.

Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements.

The antioxidants in sweet potatoes may provide gut benefits as well.

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