Category: Diet and Nutrition

Overview

Flaxseed and Chia Seed are rich nutritious foods. Both are excellent sources of α-linolenic acid, fiber, protein, vitamins, and minerals. They also contain phytochemicals that have high therapeutic potential. Hence, if you add them to your diet, they give immense health benefits. This article on Flaxseed vs Chia seed provides a head-to-head comparison of nutritional facts and benefits. Also, it answers which one is healthier under specific health conditions.

Flaxseed

Flax seeds, derived from the flax plant (Linum usitatissimum), have garnered widespread acclaim for their nutritional prowess and health benefits. Packed with omega-3 fatty acids, lignans, and fiber, these tiny seeds contribute to heart health, aiding in the reduction of cholesterol levels and inflammation. The high fiber content promotes digestive well-being, regulating bowel movements and fostering a healthy gut microbiome.

Beyond their nutritional profile, flax seeds exhibit versatility in culinary applications. Adding a nutty flavor and subtle crunch, they seamlessly integrate into smoothies, yogurt, or baked goods. Ground flax seeds, in particular, enhance recipes as an egg substitute for those seeking plant-based alternatives. The lignans found in flax seeds also possess antioxidant properties, potentially combating oxidative stress and supporting overall immune function. Whether consumed for their nutritional value or culinary adaptability, flax seeds stand as a nutritional powerhouse contributing to a well-rounded and health-conscious diet.

Chia Seed

Chia seeds, derived from the Salvia hispanica plant, have gained popularity as a superfood owing to their remarkable nutritional profile and diverse health benefits. These tiny seeds are rich in omega-3 fatty acids, fiber, protein, and essential minerals like calcium, phosphorus, and magnesium. The high omega-3 content supports heart health and may help reduce inflammation in the body.

Chia seeds possess an exceptional ability to absorb liquid, forming a gel-like consistency that aids in digestion and promotes a feeling of fullness. This characteristic makes them a valuable addition to smoothies, puddings, or as a topping for yogurt and salads. Additionally, their versatility extends to culinary applications, as they can be used as a vegan egg substitute in various recipes. With their nutrient density and culinary adaptability, chia seeds stand out as a convenient and health-promoting ingredient for those seeking a balanced and nutritious diet.

Flaxseed Vs Chia Seed – Nutritional Facts

Flaxseeds and chia seeds are both celebrated for their nutritional benefits, yet they differ slightly in their nutrient composition.

Flaxseeds:

• Omega-3 Fatty Acids: Flaxseeds are particularly rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health.
• Fiber: Flaxseeds are an excellent source of both soluble and insoluble fiber, aiding digestion and promoting a feeling of fullness.
• Lignans: They contain high levels of lignans, plant compounds with antioxidant properties that may contribute to various health benefits.
• Protein: Flaxseeds provide a moderate amount of protein, supporting muscle health and overall body function.

Chia Seeds:

• Omega-3 Fatty Acids: Chia seeds also contain ALA, providing a plant-based source of omega-3s.
• Fiber: Chia seeds are rich in soluble fiber, forming a gel-like substance when mixed with liquid, which aids in digestion and slows down the absorption of nutrients.
• Protein: Chia seeds contain a notable amount of protein, making them a valuable addition to vegetarian and vegan diets.
• Calcium: Chia seeds are a good source of calcium, crucial for maintaining bone health.

In summary, both flaxseeds and chia seeds offer unique nutritional benefits. Flaxseeds excel in omega-3 fatty acids and lignans, while chia seeds stand out for their gel-forming fiber and higher calcium content. Including a variety of seeds in your diet can contribute to overall health and nutrition.

Flaxseed Vs Chia Seed – Health Benefits

Flaxseeds and chia seeds share several health benefits, but their distinct nutrient profiles contribute to different advantages:

Flaxseeds:

1. Heart Health: Rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, flaxseeds support cardiovascular health by helping to reduce cholesterol levels and inflammation.
2. Digestive Health: The high fiber content of flaxseeds promotes regular bowel movements, aids in digestion, and may help prevent constipation.
3. Cancer Prevention: Flaxseeds contain lignans, which have antioxidant properties and may contribute to a reduced risk of certain cancers, especially breast and prostate cancers.
4. Hormonal Balance: Lignans in flaxseeds may have estrogenic properties, potentially supporting hormonal balance in the body.

Chia Seeds:

1. Hydration and Satiety: Chia seeds absorb liquid and form a gel-like substance, which can help keep you hydrated and contribute to a feeling of fullness, supporting weight management.
2. Heart Health: Omega-3 fatty acids in chia seeds benefit heart health by reducing blood pressure, cholesterol levels, and inflammation.
3. Bone Health: Chia seeds are a good source of calcium, phosphorus, and magnesium, supporting bone health and preventing osteoporosis.
4. Blood Sugar Control: The soluble fiber in chia seeds may help stabilize blood sugar levels, making them beneficial for individuals with diabetes.

Incorporating either or both of these seeds into a balanced diet can provide a range of health benefits. It’s important to consider individual nutritional needs and preferences when choosing between flaxseeds and chia seeds.

Flaxseed Vs Chia Seed – FAQs

Bottom Line

In summary, both flaxseeds and chia seeds are nutrient-dense and offer various health benefits, but they have different nutritional profiles. The choice between the two may depend on individual dietary preferences and health goals.

Flaxseeds: Rich in alpha-linolenic acid (ALA) for heart health, flaxseeds are a good source of both soluble and insoluble fiber, promoting digestive health. They also contain high levels of lignans with potential antioxidant and anti-cancer properties and provide a moderate amount of protein.

Chia Seeds: Providing a balance of omega-3 and omega-6 fatty acids for heart health, chia seeds are rich in soluble fiber, forming a gel-like substance that aids digestion and promotes fullness. They are a good source of calcium, phosphorus, and magnesium, supporting bone health, and contain a higher amount of protein compared to flaxseeds.

Considerations such as flavor, texture, versatility, and individual preferences play a role in choosing between flaxseeds and chia seeds. Ultimately, incorporating both into your diet allows you to enjoy a variety of nutrients and benefits from each seed.

Introduction

Carrots, scientifically classified as Daucus carota, are vibrant orange root vegetables celebrated for their crisp texture and sweet flavor. Packed with beta-carotene, a precursor to vitamin A, carrots contribute to good vision and immune health. Originating in Central Asia, these versatile vegetables have been cultivated for over 5,000 years. Beyond the traditional orange hue, carrots come in various colors like purple, red, yellow, and white, each harboring distinct antioxidant profiles. Whether raw, steamed, roasted, or juiced, carrots add nutritional value to many dishes. A culinary staple and a nutritious powerhouse, the carrot stands as a testament to both flavor and wellness. Here’s a breakdown of the benefits of eating carrots daily.

1. Rich in Nutrients

Carrots emerge as nutritional powerhouses, boasting an array of health benefits. Renowned for their high beta-carotene content, they contribute significantly to eye health, promoting better vision and reducing the risk of age-related macular degeneration. This antioxidant-rich vegetable also supports a robust immune system. Additionally, they provide a notable source of vitamins, including C, K, and B6, while being low in calories and high in dietary fiber. The soluble fiber aids digestion and helps regulate blood sugar levels. Consuming carrots regularly is linked to improved cardiovascular health and may contribute to lower cholesterol levels. Overall, these vibrant vegetables are a delicious and nutritious addition to a balanced diet.

2. Supports Eye Health

Carrots are widely recognized for their positive impact on eye health, primarily due to their high beta-carotene content. Beta-carotene is a precursor to vitamin A, an essential nutrient crucial for maintaining healthy vision. Within the body, beta-carotene is converted into retinol, a form of vitamin A that plays a key role in the functioning of the retina.

The retina contains light-sensitive cells that enable vision, particularly in low-light conditions. A deficiency in vitamin A can lead to night blindness and other eye-related issues. By regularly consuming these veggies, individuals can enhance their intake of beta-carotene, supporting optimal eye function and potentially reducing the risk of certain eye disorders. While carrots alone cannot prevent all eye conditions, they are a valuable addition to a well-rounded diet that promotes overall eye health.

3. Antioxidant Properties

They possess notable antioxidant properties, primarily attributed to their rich content of various compounds, including beta-carotene, alpha-carotene, and other phytochemicals. Antioxidants play a crucial role in neutralizing harmful free radicals in the body, which are unstable molecules that can cause cellular damage.

Beta-carotene, a provitamin A compound found abundantly in carrots, serves as a powerful antioxidant. It gives carrots their characteristic orange color and helps combat oxidative stress. Additionally, carrots contain other antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

Regular consumption of carrots can contribute to a reduction in oxidative stress, potentially lowering the risk of chronic diseases and supporting overall well-being. Including a variety of antioxidant-rich foods, like carrots, in one’s diet is a practical way to promote health and combat the effects of oxidative damage.

4. Heart health

Carrots offer several benefits for heart health, making them a valuable addition to a heart-friendly diet. Here are some ways in which carrots positively impact cardiovascular well-being:

• They contain antioxidants such as beta-carotene, which may help reduce oxidative stress and inflammation in the cardiovascular system. These properties contribute to overall heart health by preventing damage to blood vessels.
• They are a good source of dietary fiber, including soluble fiber. Fiber plays a role in managing cholesterol levels by helping to reduce low-density lipoprotein (LDL) or “bad” cholesterol. This, in turn, supports a healthier cardiovascular system.
• They contain potassium, an essential mineral that plays a key role in regulating blood pressure. Adequate potassium intake is associated with a lower risk of hypertension and related cardiovascular issues.
• These vegetables are naturally low in saturated fat and calories, making them a heart-healthy snack or addition to meals. Consuming a diet low in saturated fats is important for maintaining heart health.
• The fiber in carrots, particularly soluble fiber, may help regulate blood sugar levels. Stable blood sugar levels are beneficial for overall metabolic health, reducing the risk of diabetes, which is a risk factor for heart disease.

Incorporating these vegetables into a well-balanced diet along with other heart-healthy foods can contribute to a proactive approach to cardiovascular wellness. It’s important to note that a holistic approach to heart health involves maintaining a healthy lifestyle, including regular physical activity, a balanced diet, and avoiding smoking and excessive alcohol consumption.

5. Aids in Digestion

Carrots are beneficial for digestion due to their fiber content and other essential nutrients. Here’s how carrots contribute to digestive health:

• Carrots are a good source of dietary fiber, including both soluble and insoluble fiber. Fiber adds bulk to the stool and helps prevent constipation by promoting regular bowel movements. This can contribute to a healthy and efficient digestive system.
• The fiber in carrots acts as a prebiotic, promoting the growth and activity of beneficial bacteria in the gut. A healthy balance of gut bacteria is essential for optimal digestion and absorption of nutrients.
• The insoluble fiber in carrots adds bulk to the stool, preventing constipation and promoting regular bowel movements. This is crucial for maintaining a healthy digestive system and preventing discomfort.
• Carrots have a high water content, contributing to overall hydration. Proper hydration is essential for maintaining the mucosal lining of the digestive tract, which facilitates the movement of food through the digestive system.
• Carrots contain enzymes that aid in the digestion of food. These enzymes can assist the body in breaking down nutrients, making them more accessible for absorption in the digestive tract.

Including these veggies in your diet, whether raw or cooked, can be a tasty and nutritious way to support digestive health. Including various fiber-rich foods and staying adequately hydrated can contribute to a well-functioning digestive system. However, individual responses to foods can vary, and it’s essential to pay attention to how your body reacts to different foods for optimal digestive well-being.

6. Promotes Healthy Skin

They are a boon for skin health, thanks to their abundance of beta-carotene. This essential nutrient plays a pivotal role in maintaining skin integrity and promoting a radiant complexion. Vitamin A aids in the repair and regeneration of skin cells, helping to combat signs of aging and reduce the appearance of wrinkles. Additionally, the antioxidants in carrots protect the skin from free radical damage, contributing to a healthier and more youthful appearance. Regular consumption of carrots supports skin hydration, enhances skin tone, and fortifies the body’s defenses against environmental stressors, nurturing a naturally glowing complexion.

7. Boosts Immune System

They serve as immune system boosters, delivering a potent blend of antioxidants and vital nutrients. Rich in beta-carotene, carrots aid in the production of vitamin A, which is crucial for immune cell function and the body’s defense against infections. This antioxidant prowess extends to other compounds like vitamins C and E present in carrots, further enhancing immune resilience by neutralizing harmful free radicals. The synergy of these nutrients supports the immune response, promoting the production and activity of white blood cells. Including carrots in your diet contributes to a robust immune system, fortifying the body’s ability to ward off illnesses and maintain overall health.

8. May Help in Weight Management

Carrots are a smart addition to weight management plans, offering a satisfying crunch with minimal calories and abundant nutrients. High in fiber, carrots promote a sense of fullness, reducing overall calorie intake. The fiber also aids digestion, supporting a healthy gut and preventing overeating. With a low glycemic index, carrots provide a steady release of energy, curbing hunger and promoting stable blood sugar levels. Their natural sweetness satisfies cravings for sugary snacks, contributing to healthier food choices. Additionally, the water content in carrots helps keep the body hydrated, a factor often linked to better weight management. In your weight loss plan, you can include Sun Salutation, walking, and Jogging.

9. Hydration

They play a dual role in supporting hydration with their crisp texture and high water content. Comprising over 85% water, carrots contribute to daily fluid intake, promoting overall hydration crucial for bodily functions. Adequate hydration is essential for skin health, helping maintain elasticity and a radiant complexion. The water in carrots also aids digestion, ensuring the smooth movement of food through the digestive tract. Including carrots in one’s diet provides a tasty and hydrating snack, reinforcing the body’s water balance. This natural hydration, combined with the nutritional benefits of carrots, makes them a refreshing and healthful addition to any diet.

10. Regulates Blood Sugar

These vegetables offer a valuable contribution to blood sugar control due to their low glycemic index and fiber content. The soluble fiber in carrots slows down the digestion and absorption of sugars, preventing rapid spikes in blood glucose levels. This helps regulate insulin production, supporting stable blood sugar. Additionally, carrots provide natural sweetness without a high caloric load, making them a healthy alternative to sugary snacks. The antioxidants, including beta-carotene, may also play a role in metabolic health. Incorporating carrots into a balanced diet can contribute to maintaining steady blood sugar levels, benefiting overall health and reducing the risk of insulin-related issues.

Apart from the above benefits of eating carrots, many studies have noted that they have anticarcinogenic, hepatoprotective, wound healing, and fertility benefits.

Dark Sides of Including Carrots in Your Diet

While carrots are generally nutritious and beneficial, it’s essential to consider certain aspects or potential drawbacks:

1. High Sugar Content: While the sugar in carrots is natural and accompanied by fiber, individuals monitoring their sugar intake, such as those with diabetes, should be mindful of consuming excessive amounts.
2. Allergies: Some people may be allergic to carrots, experiencing symptoms like itching, swelling, or hives. It’s crucial to be aware of any allergic reactions and seek medical attention if they occur.
3. Overconsumption of Vitamin A: Carrots are rich in beta-carotene, a precursor to vitamin A. While vitamin A is essential for health, excessive intake, often through supplements, can lead to a condition called hypervitaminosis A, causing nausea, dizziness, and other adverse effects.
4. Potential for Carotenemia: Consuming large amounts of carrots may result in carotenemia, a harmless condition causing the skin to turn yellow or orange. This is due to the accumulation of beta-carotene in the body.
5. Pesticide Residue: Conventionally grown carrots may contain pesticide residues. Choosing organic or thoroughly washing and peeling carrots can help minimize exposure.

Conclusion

Incorporating carrots into your regular diet can be a simple and tasty way to reap these health benefits. Whether enjoyed raw as a snack, added to salads, or incorporated into cooked dishes, the versatility of carrots makes them an easy and nutritious addition to a balanced diet.

Despite a few demerits like hypervitaminosis A and carotenemia, carrots remain a healthy and nutritious vegetable when consumed in moderation as part of a well-balanced diet. Individuals with specific health concerns or conditions should consult healthcare professionals for personalized dietary advice.

Introduction

The Health Benefits of Flaxseed are many and its beneficial effects on hormone-dependent tumors make it a superfood. Also, it is one of the richest dietary sources of lignan precursor, the polyphenol compound that prevents many diseases, and omega-3 fatty acids that are essential for the healthy functions of the body. Moreover, the nutrition facts of Flaxseed make it a wonder food.

What is Flax Seed?

Flaxseed or Linseed is a seed from the flowering plant Flax, Linum usitatissimum, in the family Linaceae.

Though Flaxseed is a native of Egypt, it is widely cultivated in India, Russia, Holland, and many parts of the world. It is mainly cultivated for medicinal purposes and as a nutritional food. Hence, it is both food and medicine. Moreover, textiles for bedsheets, table cloths, and underclothes are made from Flax in western countries and are known as Linen.

Flax Seed Health Benefits

Flaxseed provides many health benefits that include the following.

Flaxseed has Anti-Inflammatory Benefits

Inflammation is a biological response of the immune system that is caused by a variety of factors like pathogens, damaged cells, toxic compounds, or irradiation. Though inflammation is essential for our survival and uncontrolled inflammation may result in chronic inflammatory diseases that include cardiac diseases, diabetes, arthritis, and cancer.

The dietary omega-6 is pro-inflammatory, whereas dietary omega-3 is anti-inflammatory. Both are essential fatty acids for the healthy functions of the body. However, the healthy ratio should be between 1 to 1 and 4 to 1.

Making Flaxseed a part of your diet helps to maintain a healthy ratio of fatty acids, decreases chronic inflammation, and prevents diseases. Just two tablespoons of flaxseed contain more than recommended daily value of omega-3 fatty acids.

Anti-Diabetic Functions

The health benefits of flaxseed include Anti-diabetic functions.

The effects of Flaxseed and Flax Lignan Complex improve glycemic control and hence, their positive effects on serum glucose levels have been established by many medical studies. Oxidative stress is implicated in both Type 1 and Type 2 diabetes. Many studies confirmed the potential of Secoisolariciresinol diglucoside SDG for reducing Type 1 diabetes and also for delaying the development of Type 2 diabetes in humans.

Furthermore, daily consumption of flaxseed decreases glucose and insulin as well as improves insulin sensitivity in overweight and obese individuals with prediabetes. (Andrea M. Hutchins et al., 2013).

However, a person who has well-controlled Type 2 diabetes may be afraid of including flaxseed in the diet which may lower his blood glucose level. A study by Carla G. Taylor et al., 2013 answers this concern by concluding that dietary milled flaxseed and flaxseed oil does not affect glycemic control in adults with well-controlled Type 2 diabetes. A similar study also concludes that high doses of flaxseed oil do not affect glycemic control in type 2 diabetes.

However, including flaxseed in your diet is not the sole reliable treatment. A possible treatment could be the intake of flaxseed along with the standard treatment of diet, exercise, and drugs.

Flaxseed Has Anti-oxidant Benefits

The significant health benefits of flaxseed come from its antioxidant properties.

Living Organisms produce Reactive Oxygen Species (ROS) or Oxidants as a result of normal cellular metabolism and environmental factors like cigarette smoke or other air pollutants. ROS are highly reactive molecules. They damage cell structures like proteins, carbohydrates, and lipids and alter their functions too. The shift in the balance between the oxidants and ant-oxidants in favor of oxidants is known as oxidative stress. It contributes to many pathological conditions like hypertension, atherosclerosis, diabetes, cancer, etc. Hence, the reduction of oxidative stress is vital for cell viability, activity, proliferation, and organ functions.

Anti-oxidants counterbalance the effects of oxidants. Therefore, foods that have anti-oxidant properties help to have good health. A study finds the hydrogen donating antioxidant activity of Flaxseed Lignans (Alhassane Touré, Xu Xueming. 2010).

Also, a study published in the Journal of Food Science of the Institute of Food Technology demonstrated the protective role of Flaxseed oil and Flaxseed lignan Secoisolariciresinol diglucoside (SDG) against oxidative stress in rats with metabolic syndrome.

Anti-Carcinogenic Benefits of Flaxseed

A study by Lilan. U Thomson et al., 1996 found that Flaxseed lignan and its oil components reduce mammary tumor growth at a late stage of carcinogenesis. The oil content is more effective at the stage when tumors have already been established. Whereas, the SDG is beneficial throughout the promotional phase.

Many epidemiological studies have confirmed the anticarcinogenic activity of the components of the flaxseed. The trials in the tumor cells in vitro and clinical trials in patients with hormone-dependent tumors proved this. Hence, these studies validate the preventive and curative use in hormone-dependent tumors (Matinchik AN and Zubtsov VV, 2012).

Moreover, there is evidence for the inhibitory effects of flaxseed in colon cancer. (Ref: Rickard-Bon, Sharon E., and Lilian U. Thompson. “The role of flaxseed lignans in hormone-dependent and independent cancer.” Flax: the genus Linum. Taylor and Francis. London, UK (2003): 181-203.)

Also, dietary Flaxseed is protective against Lung cancer.

Beneficial to Heart Health

Flaxseed Oil, protein, and fiber play a significant role in the prevention and treatment of heart diseases.

Atherosclerosis and hypertension are the major causes of heart diseases.

Atherosclerosis is a condition where the hardening and narrowing of arteries take place due to cholesterol plaques building up along the walls of the arteries. It leads to cardiovascular diseases like heart attack and stroke. Flaxseeds reduce the development of Atherosclerosis by 46% in the rabbit model. Also, Flax Lignan Complex (FLC) reduces it by 73% (Prasad, Kailash MD, Ph.D., FRCPC, FACC, FICA, FIACS., 2009). Lignan reduces serum LDL and increases HDL levels. Moreover, SDG found in Flaxseed is cardioprotective in ischemic heart disease.

The omega-3 ALA in flaxseed has antiatherogenic effects via an anti-inflammatory mechanism. Furthermore, dietary flaxseed improves vascular relaxation. (Chantal M.C. Bassett et al., 2009).

Dietary Flaxseed reduces blood pressure significantly. Therefore, it is an effective treatment strategy for patients with hypertension. (Stephanie B.P. et al., 2014).

ALA, lignans, fiber, and peptides are the four components within flaxseeds that contribute to the potential anti-hypertensive action. (Delfin Rodriguez-Leyva, et al., 2013).

Flaxseed and Kidney Health

Dietary Flaxseed oil and lignans demonstrate a fascinating effect on renal health in experimental models.

30 grams of flaxseed per day benefits renal function. Various trials in humans, as well as experimental models, confirm it.

Flaxseed meal has a renal protective effect and reduces proteinuria.

However, people with kidney diseases should be cautious of the fact that flaxseed contains phosphorus. They should consult with their health care providers before taking this diet.

Flaxseed and Bone Health

Various trials confirm the bone-protective properties of Flaxseed. Flaxseed flour has bone development properties. Moreover, It has α-linolenic acid and calcium concentrations. It may contribute to some improvement in osteoporotic bone properties.

Bottom Line

Though flaxseed has many biological benefits, we should not ignore the effects of excessive flavonoid intake. Flavonoids can also induce ROS. We should exercise caution while taking them at higher doses. Moreover, flavonoids can easily cross the placenta, harming the unborn fetus. Flaxseeds also contain anti-nutrients like glycosides and linatine. However, most of these anti-nutrients are destroyed by roasting and pelleting. Hence, roasted and ground flaxseed is the best choice.

Overview

Nuts are one of the most nutritious foods on the planet, and they have been part of the human diet for a long time. They are small but powerful. Every nut has a unique taste and a slightly different nutritional profile, but all nuts are plant-based protein sources, healthy fats, and essential vitamins and minerals, so they’re all good for you. Here is the list of some of the healthiest nuts to add to your diet.

Pistachios

It is full of protein and other essential nutrients. Also, they are a good source of healthy fats and antioxidants. You’ll see that it’s a seed from the pistachio tree if you look at it. People think of it as a nut because of its looks and feels.

A study found that eating pistachios can help lower blood pressure and improve endothelial function, which could help people avoid heart problems.

Moreover, according to research, people with type 2 diabetes who consumed pistachios every day for a month had considerable improvement in cholesterol and triglycerides.

Those with pre-diabetes saw an improvement not just in insulin resistance but also in inflammation indicators. Inflammation-reducing phytochemicals, such as flavonoids and flavone phenols, may be responsible for the anti-inflammatory properties of pistachios.

Besides, they have the highest concentration of vitamin B6 of any nut. The molecule hemoglobin, which transports oxygen in red blood cells, and blood sugar control are both dependent on vitamin B6. Moreover, one ounce of pistachios has more potassium than half a banana, making them an excellent source of potassium.

According to the USDA database, every 100 grams of pistachios has 541 calories. 

Walnuts

According to history, walnuts have been around for 10,000 years. Also, walnuts are the healthiest nut by far due to their high concentration of phytochemicals, including:

• Phenols
• Phytates
• Phytosterols
• Omega-3 fatty acids, which have anti-inflammatory properties, are abundant in these foods. 

According to the American Journal of Clinical Nutrition, alpha-linoleic acid, an omega-3 fatty acid found in walnuts, is linked to:

• Bone health
• Cardiovascular disease prevention
• Diabetes prevention

Besides, walnuts also include iron, which helps red blood cells carry oxygen, selenium, which may help prevent cancer, vitamin E (an antioxidant), and a few B vitamins.

Triglycerides (fat in the blood that raises the risk of heart disease) can be lowered by eating walnuts. Furthermore, Omega-3 fatty acids present in walnuts are essential for brain function. Researchers found that walnuts also boost the gut microbiome, a microbial community of billions of microorganisms or bacteria that reside in the gastrointestinal system.

100 g of walnuts contain 654 calories.

Cashews

Cashews are a famous snack nut, and they’re as nutritious as they are tasty. In addition to the anti-inflammatory benefits of phytates, cashews include phosphorus, magnesium, copper, manganese, and the necessary minerals. In a study, cashews have been shown to lower LDL (bad) and total cholesterol in men and women who eat between 16 and 36 cashews per day. Besides, American Journal of Clinical Nutrition researchers found that cashews increase blood lipids.

There are around 163 calories in each serving of cashews (28 g-1 oz).

Almonds

Almonds, which are related to peaches, are grown in large quantities in California, making it the world’s leading producer of almonds. For centuries, they’ve been hailed as one of the planet’s healthiest nuts (and other foods). In a 12-week study, obese people who consumed 15 percent of their calories from almonds observed:

• Weight loss
• Reduction in belly fat
• Drop-in blood pressure.

Another study from 2017 found that consuming almonds for just three weeks:

• Improve glucose management
• Lower cholesterol and triglyceride levels
• Decrease waist in persons with diabetes.

Vitamin E, calcium, magnesium, and folate are also found in almonds. You can snack on the almonds as is or make almond butter, flour, and milk to reap the nutritional benefits of almonds. The vitamins and minerals make them an excellent choice for individuals allergic to peanuts. Almonds contain 667 calories per 100 grams.

Peanuts

Peanuts, which are legumes rather than nuts, have a nutritional profile similar to that of other nuts and other health advantages. It’s good to eat peanuts because of their high levels of niacin, an essential B vitamin, and manganese, which helps the body metabolize cholesterol.

In addition, peanuts are environmentally friendly since they grow in the ground rather than on trees. As a bonus, nitrogen is organically replenished and enriched in the soil. A pleasant stress reliever may also help you calm down and eat more mindfully.

One of the most prevalent food allergies in humans is due to peanuts. Anaphylaxis can be life-threatening for many persons with peanut allergies. Consult a Nutritionist before adding this nut to your diet. 

There are a variety of polyphenols, antioxidants, flavonoids, and amino acids found in peanuts. All of these components positively affect human health. Raw peanuts weighing an ounce (28.35 grams) contain around 162 Calories in one serving.

Healthiest Nuts – Frequently Asked Questions

Bottom Line

If you want expert advice on the nuts that would be the healthiest for you, you can consult a specialist. Maybe one healthiest nut is suitable for you while the other is not; it’s always better to consult with a specialist through the best healthcare apps online.

Overview

There are a lot of different types of protein powders out there, one of which is whey protein. It is superior to other kinds of protein. Many important amino acids are included in this, making it a great source of fast absorption.

Numerous tests have shown it is effective in increasing strength, building muscle, and reducing body fat. Protein is only one aspect of whey’s value. Other nutrients, some of which have powerful biological effects.

It comes in many different types and has many different benefits and tastes. This article will explain to you everything you need to know about it.

What Is Whey Protein?

Casein and whey are the two milk proteins. Curding is a step in the cheese-making process that separates the curds from the whey.

Vitamins and minerals are found in it as well as all nine essential amino acids, which are the building blocks of protein. To manufacture whey protein powder, the liquid whey is filtered and dried.

Because it doesn’t taste very nice on its own, it’s often flavored. Whey protein powder flavored with chocolate, vanilla, and strawberry is popular. Powder flavored with chocolate, vanilla, and strawberries is popular. The list of ingredients on a product is critical since it may contain harmful chemicals like refined sugar. Adding it to your diet is an easy method to boost your protein intake. Bodybuilders and gym attendees, as well as those who are trying to slim down or just need more protein in their diet, may benefit from this.

In addition to smoothies and shakes, whey protein powder can be used to make protein bars, meal replacements, and other recipes as a nutritional supplement. Due to the fact that it is derived from dairy, whey is not considered a vegan product.

Types of Whey Protein

If you’ve ever come across a variety of whey protein products, how can you tell them apart? What is the difference between different types of whey proteins? What follows is a breakdown of types of whey protein.

• Concentrate: Products made with whey protein concentrate have very different amounts of protein, lactose, and fat. There can be anywhere from 30% to 80% of protein in whey protein concentrate. It is in many protein drinks, bars, and other products that helps you stay healthy.
• Isolate: This kind is always high in protein (90%) or more; it has less lactose and fat. On the labels of protein supplements you might see this information about how much protein they have. People who are lactose intolerant might be able to use whey protein isolate.
• Hydrolysate: Whey hydrolysate,also called hydrolyzed whey protein, is the easiest to break down for people. It’s easy to digest because its long protein chains, called peptides, have already been broken down into smaller ones before it gets to your body. Some infant formulas that are specially made use hydrolyzed whey protein. You may also see it in healthcare supplements for people who don’t get enough nutrients. It causes a 28 to 43 percent greater spike in insulin levels than isolate.

Essential Amino Acids

Your body makes many amino acids on its own, but not all of them. You need to get your essential amino acids through your food. Whey protein is one way to do that. It is a complete protein because it has all nine of the necessary amino acids. It’s important for the body to have amino acids to do a lot of different things, like build muscle and make new immune cells.

Whey Protein Health Benefits

1. Helping weight loss: 158 people took part in one study published in Nutrition & Metabolism. Those who consume whey protein powder “lost significantly more body fat and showed a greater preservation of lean muscle than subjects who took the control beverage.
2. Lowering cholesterol: The British Journal of Nutrition published a study that gave whey supplements to 70 overweight men and women for 12 weeks. They checked their lipid and insulin levels, as well as other things, at the end of the study. There was a big difference between the whey group and the casein group when it came to total cholesterol and LDL cholesterol at the end of the 12th week.
3. Muscle building: Muscles love complete proteins like whey, which are good for them. It is made up of branched-chain amino acids, which are a type of amino acid that helps to build muscle.
4. Healing Wounds: It has all of the essential and non-essential amino acids. It is also a good source of glutamine and branched-chain amino acids, which help cells grow. Thus, whey has a lot of amino acids that are important for healing wounds.
5. Weight Gain: People who need to gain weight can use whey protein to help them do that. It’s also good if someone has a long-term illness and needs extra food. Supplementing with whey protein can help you get enough protein. It’s good for people who have problems chewing or swallowing, or who don’t want to eat.

Side Effects

A lot of people can eat whey protein without having to worry about allergies to dairy. However, there are some drawbacks to this diet plan

1. Calorie content: It is low in fat and carbohydrates, yet it still contains calories. Too many calories from any source, including protein, causes weight gain.
2. Added Sugar: Artificial flavors, sweeteners, or added sugar are common in many protein powders. Whole foods and a diversified diet are superior sources of protein than supplements, bars, or shakes. Look for a supplement that only has whey protein in it if you want to take it.
3. Digestive Issues: When taking excessive quantities of it, some people report experiencing constipation, diarrhea, or nausea.

Is it delicious?

It has a slightly chalky flavor with a hint of cheese and milk, but it’s not overpowering. Moreover, it isolates and hydrolysates, two more refined forms, can also have a slightly bitter taste. Its mild flavor makes it ideal for adding your favorite flavors, such as chocolate, vanilla, and fruit flavors, on top of the whey protein. Vanilla-flavor is a great starting point for experimenting with different flavor profiles.

Introduction

The Nutrition Facts of the Flaxseed make it a wonder food. Moreover, it is functional food like Amla and Dates. Also, a hundred grams of seed contains nearly 500 kilocalories, 42 grams of fat, 28 grams of fiber, and 20 grams of Protein. Besides, it is rich in alpha-linolenic acid, an omega-3 fatty acid. However, these are good fats and beneficial to a healthy heart. Also, it contains a good amount of dietary fiber and good quality protein.

Flaxseed Nutrition Facts

According to Food Data Central of the U.S. Department of Agriculture, every 100 grams of flaxseed contains the following nutrients.

Name	Value	Unit
Water	6.96	gram
Energy in kcal	534	kcal
Energy in kJ	2230	kJ
Protein	18.30	g
Total Lipid	42.20	g
Ash	3.72	g
Carbohydrate	28.9	g
Total Dietary Fiber	27.3	g
Total Sugars	1.15	g
Calcium	255	mg
Iron	5.73	mg
Magnesium	392	mg
Phosphorus	642	mg
Potassium	813	mg
Sodium	30	mg
Zinc	4.3	mg
Copper	1.22	mg
Manganese	2.48	mg
Selenium	25.4	µg (microgram)
Vitamin C	0.6	mg
Thiamin	1.64	mg
Riboflavin	0.161	mg
Niacin	3.08	mg
Pantothenic acid	0.985	mg
Vitamin B-6	0.473	mg
Total Folate	87	µg
Total Choline	78.7	mg
Betaine	3.1	mg
Lutein + zeaxanthin	651	µg
Vitamin E (alpha-tocopherol)	0.31	mg
gamma-tocopherol	20	mg
delta-tocopherol	0.35	0.35
Vitamin K (phylloquinone)	4.3	µg
Total Saturated Fatty Acids	3.66	g
Total Monounsaturated Fatty Acids	7.53	g
Total Polyunsaturated Fatty Acids	28.7	g

Overview of Flaxseed Nutrition Facts

We can call Flaxseed a potential functional food because it is a very good source of alpha-linolenic acid, high-quality protein, Lignans, a high amount of dietary fiber, and other phenolic compounds.

Now, let us elucidate every aspect of these nutrients in detail.

Alpha-linolenic acid

Alpha-linolenic acid (ALA) is an essential Omega-3 fatty acid. It becomes essential because the body cannot produce/synthesize on its own. Moreover, Flaxseed is the only plant source that contains Alpha-linolenic acid (Riediger et al., 2009). Also, there are three types of Omega-3 fatty acids (Linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA)). Above all, Many studies conclude that all three types of acids are beneficial to heart health.

Also, ALA from Flaxseed exerts positive effects on blood lipids. Additionally, a study by Chan et al., 1993 suggests that ALA reduces the plasma total cholesterol, LDL(Low-Density Lipoprotein, and VLDL (Very Low-Density Lipoprotein) cholesterol in 20-34 years old healthy men.

Besides, ground flaxseed, high in omega-3 fatty acids, reduces hypertension, cholesterol, and triglyceride level (Oomah and Maza, 1998).

Also, the presence of ALA in adipose tissue reduces the risk of certain cancers. (Maillard et al., 2002).

Based on the results of clinical trials, epidemiological investigations and experimental studies, ingestion of ALA has been suggested to have a positive impact on Cardiovascular Vascular Disease (CVD). Because of its high ALA content, the use of flaxseed has been advocated to combat CVD.

The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid

Additionally, there have been hundreds of medical studies that suggest the beneficial effects of Flaxseed on heart health.

Lignans

Lignans contribute to most of the benefits of Flaxseed.

Moreover, Lignans are the phytoestrogens available in legumes and other plant sources. Flaxseed contains about 75- 800 times more Lignans than cereal grains, legumes, fruits, and vegetables. Hence, It is the richest source of Lignans.

Besides, the antioxidant activity of the Lignans contributes to the anti-cancer functions of Flaxseed.

Also, Dietary flaxseed has the potential to reduce tumor growth in patients with certain hormone-dependent cancers. (Lilian U. Thompson, May-2005)

Furthermore, Mammalian Lignans suppress the growth of prostate cancer cells. (Switzer BR et al, 2001).

Similarly, Lignans help balance estrogen levels in the body. Also, they have been found to help reduce menopause symptoms, similar to soy phytoestrogens.

Dietary Fiber

Flaxseed contains soluble and insoluble dietary fibers. Nearly 25% of your fiber needs can be obtained from a half-ounce of dry whole flaxseed.

Besides, Dietary fibers from flaxseed help in body weight regulation through both hunger suppression and diminished nutrient absorption. Besides, it slows down the emptying of the stomach and lowers blood glucose levels. Also, it lowers Cholesterol by inhibiting its absorption.

Moreover, it reduces the postprandial blood glucose response in humans. Hence, Fiber in Flaxseed plays an important role in lowering blood glucose levels. Also, it is helpful in preventing obesity.

Protein

Flaxseed contains nearly 20% protein of its total weight. Besides, the amino acid pattern is similar to that of soybean protein. Hence, it is one of the most nutritious plant proteins. Moreover, Albumin and globulin type proteins are the major proteins in flaxseed.

Besides, the protein of flaxseed is more effective in reducing plasma cholesterol and triglyceride levels than soya protein. Moreover, it is gluten-free.

Moreover, Velasquez et al, 2003, had found that Flaxseed protein is more effective than soy protein in reducing proteinuria and renal histologic abnormalities. Hence, it has a renal protective effect.

Besides, it has strong immunosuppressive and antimalarial activities by inhibiting malarial parasites. Also, it has antihypertensive properties.

Flaxseed Anti-Nutrients

Apart from beneficial Nutrition facts, Flaxseed contains anti-nutrients also. I give below the important anti-nutrients.

Cyanogenic Glycosides

Cyanogenic Glycoside is a questionable compound found in flaxseed. However, the acute toxic dose of the inorganic cyanide for an adult is 50-60 mg. Also, humans can detoxify it if it is below 30-100 mg. However, 1-2 tablespoons of Flaxseed can contain 5-10 mg of hydrogen cyanide. Moreover, roasting of flaxseed can eliminate Cyanogenic Glycoside. Hence it is always advisable to roast the flaxseed before consumption. Also, two-phase solvent extraction with hexane and alkanol can detoxify it.

Linatine

Linatine is an antipyridoxine factor (a Vitamin B₆ antagonist)  found in flaxseed. However, Linatine is a problem in chicks, flaxseed has not been associated with a vitamin B6 deficiency in humans.

Trypsin Inhibitor and Phytic Acid

Additionally, Flaxseed contains trypsin inhibitors and phytic acid. Nonetheless, they are lower than Soya and Canola seeds. The activity of the components is insignificant and has a lesser impact on human health.

Conclusion

The Flaxseed seed is a complete food that helps in conditions like hypertension, heart disease, diabetes, constipation, many types of cancers, and many more diseases. In spite of many health benefits, it also contains some anti-nutrients. However, most of the risks posed by these anti-nutrients can be overcome by consuming the roasted form of seed. Moreover, the benefits definitely overweigh the risks. Hence, including flaxseed in your daily diet will provide you with better health.

Introduction 

What are the Spinach Types? What are its nutrition facts and health benefits?

We all are already familiar with spinach as this vegetable grows in many of our gardens. Spinach is a versatile green leafy vegetable that originated from Persia. Spinach belongs to the family “amaranth” and is related to quinoa and beets.

The scientific name of spinach is “Spinacia oleracea”. As spinach is loaded with antioxidants, nutrients, and many other health-beneficial substances, it is considered very healthy for consumption. Consuming spinach is beneficial for eye health, hypertensive patients, and also helps in the prevention of oxidative stress and cancer.

You can consume Spinach either in cooking or in raw form. It is also added in preparing a variety of cuisines or dishes. Moreover, Spinach is tasty in all the dishes. In this article, you will read everything including that you need to know about spinach including the types of Spinach. 

Spinach Types

Spinach is mainly classified into three categories, each of which is further classified into sub-varieties or has their cultivators. The purest form of spinach is scientifically known as Spinacia oleracea. The main three types of spinach are: 

1. Savoy spinach 

2. Semi-savoy spinach 

3. Smooth-leafed spinach 

Savoy spinach 

This spinach type is more productive than other forms of spinach. This type of spinach handles cold better than other varieties. Savoy spinach consists of crinkled leaves that grow pretty low. The consumer or cook has to bend down a bit for the purpose of leaves cleaning. The further varieties of Savoy spinach are: 

Bloomsdale

Bloomsdale coming under the class of Savoy spinach is fairly succulent and savory in nature. Also, this Spinach handles cold. A large yield is produced by bloomsdale spinach in the early months of the summer season.     

Regiment

Regiment spinach develops a large yield of deep, saturated green leaves which remains soft and tender even when they have matured. This feature makes the plant smooth to use in the kitchen for cooking purposes.                                                   

Semi-savoy spinach 

Semi-savoy spinach is a variety of spinach that grows more upright than savoy spinach. This means it also stands up a bit straight as savoy spinach. Leaves of semi-savoy spinach are less crinkly which makes it less inconvenient for washing. The main advantage of this type of spinach is that they are resistant to disease and bolt. This is the reason that home gardeners tend to choose semi-savoy spinach. The further varieties of Semi-Savoy spinach are: 

Indian Summer

Indian summer is a productive and fine type of spinach. The three seasons for the production of Indian summer are spring, summer, and fall. The leaves of this spinach are fairly smooth and flattened.  

Tyee  

The leaves of this type of spinach are dark-green in color and bolt-resistant. Tyee spinach develops upright and grows vigorously. The suitable areas for growing Tyee spinach are the areas with mild winter and it can grow throughout the year. 

Catalina

The leaves of this plant are thick in appearance which is spear-shaped and succulent. Due to its structure of foliage, Catalina is a fine variety of spinach for cooking.   

Smooth-leafed Spinach 

As the name suggests, the leaves of this type of spinach are smooth, flat, and easy to clean. This variety is mostly used for frozen and canned varieties. Along with that, this spinach is used in a fresh form also. Some of the varieties of smooth-leafed spinach are: 

Space spinach 

Space spinach is the slower to bolt among the other smooth-leaved varieties of spinach.  

Red carnival 

In this type of spinach, red veins in the leaves and deep red stems can be observed. This type of spinach is very health beneficial and used as an addition to the salad. The drawback of this spinach is that it can bolt faster as compared to other green-leafed spinach. That’s the reason this is harvested young.   

Spinach Nutrition Facts 

The nutrition facts for 100 grams of raw spinach are: 

• Calories: 23 
• Water: 91% 
• Carbs: 3.6 grams 
• Proteins: 2.9 grams 

• Fiber: 2.2 grams 
• Sugar: 0.4 grams 
• Fat: 0.4 grams 

Carbs  

Most of the carbs present in the spinach are rich in fiber content, which is very healthy for our body. Small amount of  sugar is also present in spinach, sugar is mostly present in the form of fructose and glucose.  

Fiber  

Insoluble fibers are present in enough quantities in spinach which makes the spinach able to boost body health. Fibers add bulk to stools as the food travels through the digestive system. It helps in the prevention of constipation. 

Vitamins and Minerals  

Spinach contains a variety of Vitamins & Minerals. These vitamins and minerals are: 

• Vitamin A, C, and K1
• Folic acid 
• Iron
• Calcium 
• Potassium 
• Magnesium 
• Vitamin B6, B9, and E

Spinach Benefits

Consumption of spinach is highly healthy and linked with multiple health benefits.  

Various health benefits of spinach include the following.

Oxidative stress 

Free radicals present in our body can cause oxidative stress which can further trigger the aging process and can induce the risk of being affected with diabetes and cancer. 

The antioxidants present in the spinach reduce oxidative stress and heals the damage caused by it in our body. 

Eye health  

Spinach consists of lutein and zeaxanthin which are the carotenoids responsible for providing the color in some vegetables. Human eyes also consist of large quantities of these pigments which prevent damage to the eyes from the sunlight. So, spinach is healthy for the health of the eyes. 

Cancer prevention 

The two components SQDG and MGDG are present in the spinach which reduces the growth of cancer in the body. They can also reduce the tumor size. Spinach has a positive impact on certain harmone-dependent cancers, prostate cancer, etc. The consumption of Spinach suppresses the formation of cancer.  

Blood pressure 

Nitrates are present in large quantities in spinach. Nitrates are very beneficial in regulating blood pressure levels and reducing diseases in the cardiovascular system.  

CONCLUSION 

Spinach is really a leafy green, nutritious vegetable and shows benefits to the health in several ways. Spinach helps in preventing heart disorders and cancer, improving the health of the eye, and reducing oxidative stress in the body. To get the benefits of spinach, add this vegetable to your diet in a raw or cooked form.

Disclaimer

Content on this site is provided for the purpose of information only. Information provided on the website is not intended to constitute medical advice or to replace any medical advice. Refer to the terms and conditions of use of this website.

Indian Gooseberry is also called Amla, Amlaki, Amlaka, Phyllanthus Emblica, Emblica Officinalis, and Emblic Myrobalans. The plant grows into a middle-sized tree. The tree is found mostly in the Indian subcontinent and middle-east countries. Moreover, its fruit, seed, flowers, leaves, bark, and root are used in traditional medicines like Ayurveda, Unani, and Siddha. Moreover, it is one of the oldest plants used for medical purposes.

Amla – Indian Gooseberry Nutrition Facts

First, let us have a look into its Nutrition facts.

Amla fruit is a rich source of vitamin C and Vitamin A. It contains Vitamin C that is equal to 20 oranges. No wonder it is called a superfruit. Moreover, Vitamin C in Indian Gooseberry is more quickly assimilated in the body than the synthetic vitamin.

Likewise, it has a modest quantity of different nutrients like Vitamin B and Vitamin E. Moreover, It is also a good source of Potassium, Phosphorus, Calcium, Magnesium, and dietary fiber.

Moreover, it is high in bioflavonoids like ellagic acid, gallic acid, and rutin. These are effective anti-oxidants that provide a profound degree of cell protection.

The following table depicts the detailed break-up of nutrition facts in every hundred grams of Indian Gooseberry.

Nutrition Parameter	Values
Total Calories	44 (184 kJ)
Protein	0.9 g
Water	87.9 g
Ash	0.5 g
Total Carbohydrate	10.2 g
Dietary Fiber	4.2 g
Total Fat	0.6 g
Total Omega-3 Fatty Acids	46.0 mg
Total Omega-6 Fatty Acids	271 mg
Total Trans-fatty Acids	Nil
Vitamin A	290 IU
Vitamin C	27.7 mg
Vitamin E	0.4 mg
Niacin	0.3 mg
Vitamin B6	0.1 mg
Folate	6.0 mcg
Pantothenic Acid	0.3 mcg
Calcium	25.0 mg
Magnesium	10.0 mg
Phosphorus	27.0 mg
Potassium	198.0 mg
Iron	0.3 mg
Sodium	1.0 mg
Zinc	0.1 mg
Selenium	0.6 mcg
Reference	nutritiondata.self.com

However, the Vitamin C content may vary among the Amla fruits found in different geographical regions. For example, the fruit found in Kanchanaburi Province in Thailand contains the highest level of Vitamin C (575±452mg/100g).

Amla in Ayurveda

Amla is widely used in Ayurveda from time immemorial. For instance, it is the main ingredient of Chyawanprash, the traditional immunity booster. Ayurveda calls the fruit Dhatri which means mother or nurse. This is because the fruit takes care of the person who consumes it just like a mother takes care of a child.

Taste (Rasa)	sour, astringent, sweet, bitter, and pungent.
Nature (Veerya)	Cooling
Post Digestive Taste (Vipaka)	Sweet
Quality (Guna)	Light, Dry
Effect on Humor (Dosha)	Controls Vata, Pitta, and Kapha.

The following Ayurvedic formulations use Amla as the main ingredient.

1. Chyawanprash
2. Amlaki Rasayana
3. Brahma Rasayana
4. Dhatri Rasayana
5. Nishamlaki

Additionally, there are many more formulations that contain Indian Gooseberry. For example, Triphala is a widely used Ayurvedic combination.

The above formulations are mainly used for their immunomodulatory, anti-aging, and rejuvenating properties. Also, these Ayurvedic formulations nourish the skin and hair. Heart Patients should not use them without professional advice.

The following are some of the traditional remedies. Please note that the details are given here for information purposes only. You should consult your doctor before taking any formulation.

Health Condition	Usage
Blood Sugar	Dried Amla powder with bitter gourd juice
High Cholesterol	Amla Powder 500mg capsule
Hypertension	Amla Choorna or Triphala tablets (contains Amla)
Anemia	Vitamin C in Amla helps to absorb iron
Cough	Amla Juice or Powder with water thrice daily
Menstrual Disorders	Powdered Amla seeds

Amla – Indian Gooseberry Benefits

The benefits of Amla are countless. For instance, it is beneficial to health conditions like high blood pressure, diabetes mellitus, anemia, jaundice, and many more. Next, let us look at the major health aspects of Indian Gooseberries.

Amla and Diabetes

The compounds that present in Amla like gallic acid, ellagic acid, and gallotannin are responsible for their anti-diabetic properties.

Additionally, a study conducted by M.S.Akhtar on Type 2 diabetic patients receiving Amla powder found a significant decrease in fasting and postprandial blood glucose levels as against baseline values. Likewise, another study by MA Elobeid and EA Ahmed concludes that the antidiabetic efficacy of Amla showed a better potential than metformin, the medication used in the treatment of diabetes.

Furthermore, taking Amla Juice with Bitter Gourd Juice daily for two months stimulates the Pancreas that helps to secret insulin.

Additionally, there are many studies suggesting that Indian Gooseberry prevents the complications like diabetic neuropathy and diabetes-induced heart dysfunction in type 2 diabetic patients. The strong free radical scavenging activity of Emblica Officinalis and its ability to reduce oxidative stress are the reasons behind its anti-diabetic properties.

Amla and Cardiac Health

In fact, a recent study found that Indian Gooseberry supplementation in rats reduces cardiac tissue necrosis and inflammatory cells. Moreover, the supplementation ameliorates fibrosis and excess collagen deposit in the left ventricle of the heart.

Also, a study by Jeevangi Santhoshkumar et al shows that the fruit has anti-hyperlipidemic, hypolipidemic, and anti-atherogenic properties which are conducive for a healthy heart. Above all, a study published in National Medicine Journal shows that Emblica Officinalis shows a significant impact on lipid profiles by a significant increase in HDL Cholesterol. Also, there is a notable reduction in LDL and LDL/HDL ratio. Will Amla Become the Next Weapon Against Heart Disease?

Likewise, many recent studies show the cardio-protective aspect of Indian Gooseberry.

Indian Gooseberry and Liver Health

Indeed, liver diseases affect nearly 10% of the world population. Of course, the usage of pharmacological therapies for extended periods imparts systemic toxicity. Also, it is a well-documented fact that oxidative stress plays a major role that contributes to the initiation and progression of liver damage. Hence, anti-oxidant therapy by using natural antioxidants is one of the reasonable approaches for the prevention and treatment of liver diseases.

Amla fruit is traditionally used for enlarged liver and liver revitalizing. Additionally, there are evidence-based hepatoprotective properties of Indian Gooseberries. In fact, many studies have shown that the fruit is effective in preventing and ameliorating the effects of hepatotoxic agents like paracetamol, ethanol, carbon tetrachloride, heavy metals, and iron overload. Moreover, its ability to mitigate hyperlipidemia and metabolic syndrome has beneficial effects on liver health.

Also, the fruit possesses protective properties against chemical-induced liver cancer.

Moreover, these liver-friendly effects of the fruit are intervened essentially by its properties of free radical scavenging, antioxidant, anti-inflammatory, detoxification, and lipid metabolism.

Indian Gooseberry and Cancer

A review article by Baliga et al shows that Amla extract significantly reduces solid tumors. Furthermore, the compounds present in the fruit extract are effective in inhibiting the proliferation of neoplastic cells. Additionally, the compounds possess anti-proliferative effects against many types of cancer cell lines. Moreover, the fruit has the ability to decrease the ill effects of radiation. In other words, the fruit has radio-protective effects. Also, experiments have shown that Amla protects against chemical-induced carcinogenesis and oxidative stress.

Other Health Benefits of Amla

Other benefits include its immunomodulatory effects. Immunomodulation is a process of altering immunity either by stimulating or by suppressing the immunity and thereby normalizing it. In fact, synthetic drugs used for this purpose often have side effects and allergic reactions. Many studies show that Amla is effective in preventing bacterial colonization. Hence, its antibacterial and antifungal effects are well documented. A high score of Vitamin C and a wide range of phytochemical components are reasons for its immunomodulatory effects.

Yet another notable benefit of the fruit is its anti-aging properties. Anti-oxidants prevent premature aging. Especially, Vitamin C protects your skin by brightening your complexion and decreasing hyperpigmentation. Hence, it protects your skin from free radicals (wrinkles and sunspots), aging, and pollution.

Also, there is experimental evidence that shows the beneficial effects of Amla in the following health conditions.

1. Respiratory disorders
2. Eye disorders
3. Rheumatism
4. Scurvy
5. Anemia
6. Menstrual disorders
7. Diarrhea and dysentery
8. Hair Tonic

Amla Side Effects

It is possibly safe when taken orally at doses up to 1 gm daily. However, some Ayurvedic formulations that contain Amla have been linked to liver damage. There is no evidence that suggests any adverse effects when consuming Amla alone. Therefore, it is likely safe for most people.

Bottomline

The beneficial effects of traditional usage of Indian Gooseberry are validated by many preclinical studies. In fact, the experiments have shown that the wonder fruit essentially possesses antibacterial, antifungal, antiviral, hypolipidemic, antidiabetic, anti-inflammatory, anticancer, antioxidant, antipyretic, anti-anemic, and antiatherogenic properties. Additionally, the superfruit has cardioprotective, hepatoprotective, nephroprotective, neuroprotective, gastroprotective, and immunomodulatory properties. This list is not exhaustive. Yes, it provides more health benefits.

So Ayurveda has incorporated this marvelous fruit as the main ingredient in many of its formulations.

Adding this fruit to your diet guarantees better health. Additionally, you could prevent and ameliorate many life-threatening diseases. Moreover, there are no side effects in doing so.

Do you think of including this wonder fruit in your daily diet?

The health benefits of dates fruit are amazing. Let us see this in detail.

Dates are the sweet edible fruits of a species of palm tree grown in tropical regions. Though it is originated from the Middle East and South Asia, it is now being cultivated in many tropical and subtropical regions of the world. Countries in the Middle East and North America are the largest producers and the total annual production amounts to 8.53 million tonnes (2018 data).

Dates Nutrition Facts

Dates are mostly dried and not dehydrated before they come to the market. The drying process makes the sugar more concentrated. This makes them sweeter. The following table depicts the nutrition facts of two important varieties of the date fruits namely Delget Noor Dates and Medjool Dates.

Name	Delget Noor Dates Nutrition Facts	Medjool Dates Nutrition Facts
Energy	282 kcal, 1178 kJ	277 kcal, 1160 kJ
Protein	2.45 g	1.81 g
Water	20.53 g	21.32 g
Total Lipid	0.39 g	0.15 g
Carbohydrate	75.03 g	74.97 g
Total Dietary Fibre	8 g	6.7 g
Total Sugar (includes NLEA)	63.35 g	66.47 g
Calcium	39 mg	64 mg
Iron	1.02 mg	0.9 mg
Magnesium	43 mg	54 mg
Phosphorus	62 mg	62 mg
Potassium	656 mg	696 mg
Copper	0.206 mg	0.362 mg
Sodium	2 mg	1 mg
Vitamin C	0.4 mg	0 mg
Thiamin	0.052 mg	0.05 mg
Riboflavin	0.066 mg	0.06 mg
Niacin	1.274 mg	1.61 mg
Pantothenic Acid	0.589 mg	0.805 mg
Vitamin B-6	0.165 mg	0.249 mg
Vitamin E (Alpha-tocopherol)	0.05 mg	–
Reference	USDA Nutrition Facts	USDA Nutrition Facts

Moreover, it contains large amounts of phytochemicals and phytoestrogens, according to a study published in Weil Cornell Medicine-Qatar.

Also, the fruit has trace elements like manganese, zinc, selenium, fluorine, and cobalt. Yet, it is a poor source of protein. Furthermore, it is rich in fiber and free of fats and cholesterol.

However, there are more than 250 varieties (cultivars) and the nutrition value may differ according to the variety.

Benefits of Dates for Women

Now, let us examine what are the health benefits of dates for women. Various studies suggest that date fruit is beneficial to women during pregnancy, menstruation, and menopause.

Benefits of dates for women’s Periods

Iron is an essential part of hemoglobin found in red blood cells. A woman aged between 19 and 50 requires 18 to 21 mg of iron daily. Iron deficiency leads to anemia. Menstruating women are at risk of iron deficiency if sufficient dietary iron is not available to replace menstrual and other losses of iron. Moreover, people suffering from menorrhagia are also at high risk of Iron Deficiency Anemia (IDA) that requires urgent medical care. It is possible to prevent these health conditions with a sound diet that includes dates fruit.

Benefits of dates for women in Pregnancy

Pregnant Women are another class of people who are at risk of iron deficiency. According to WHO, a pregnant woman requires 30 mg to 60 mg of elemental iron daily. Hence, the diet can be supplemented with date fruits. This may help to reduce the manifestations of iron deficiency.

Furthermore, pregnant women require nutritious food for the mother and fetus. Date fruits contain a lot of minerals, trace elements, and multivitamins. Hence it serves as a complete food for pregnant women. The phytosterols and phytoestrogens found in date fruit increase plasma estrogens in the body which has proapoptotic and antioxidant activity.

Also, date fruit can repair the DNA of the fetus and prevent genetic disorders. (Saryono et al).

A study that investigates the effect of date fruit on labor parameters and delivery outcomes concludes that the consumption of date fruit in the last four weeks before labor notably reduced the induction and augmentation of labor, and also produced a more favorable, yet insignificant, delivery outcome.

Dates have a high amount of insoluble fiber that can help the defecation process run smoothly. Eight date fruits can give at least five grams of fiber.

Therefore, date fruit consumption during pregnancy is a good supplement to be considered. It not only helps to meet the nutritious requirement but also helps in reducing the labor intervention and safe delivery.

Benefits of dates for women’s Fertility

One of the main reasons for infertility in women is the high level of free radicals in the body. According to a study by Saryono et al, free radicals can affect implantation and early embryonic development. The anti-oxidant content of the date fruit has been already established by many studies. Moreover, the high polyphenol content in the date fruit has the potential to enhance the antioxidant activity and may boost fertility in women (Further studies required to confirm this hypothesis).

Benefits of dates for women’s skin

A study was conducted by Sidra Meer et al (2017) to explore the benefits of date fruit for skincare. In this study, eleven healthy women were recruited to study the efficacy of date fruit extract on their skin. Before the beginning of the study, the composition of the extract was analyzed to better understand the mechanism behind its impact on the skin. The efficacy was evaluated every week with baseline values for eight weeks.

The study found that the extract improved all parameters it has investigated like skin elasticity, redness, brightness, pigmentation, and hydration. Overall it led to improve facial skin because of its whitening, anti-inflammatory, anti-acne, moisturizing, and anti-aging effects. Also, it doesn’t have any adverse reactions.

Benefits of Dates for Men

Dates and Male Fertility

In traditional Egyptian medicine. the pollen of date palms has been long used as a remedy for infertility in humans.

A study by Hassan et al (2012) concludes that Date Palm Pollens provides a protective effect against testicular dysfunction in rats. Another study conducted on rats by SemalinaWahyudi et al (2015) concludes that the dates affect sperm motility and morphology of infertile rats, meaning dates may improve fertility in men.

Benefits of Dates for Babies and Children

As we have already stated, dates are full of vitamins and minerals. Yet they are high in naturally occurring sugar. Hence they should be used in moderation.

Moreover, it is a common choking hazard for babies as the dates contain hard inedible pits. Therefore, before serving the babies, the dates should be pitted and minced. If the pitted dates are soaked in the hot water, the risk of choking will be lesser.

It is not recommeded for babies aged less than eighteen months.

Dates in Weight Management

Diet and exercise are the only two ways that can be effectively used for weight management. Functional foods like date fruits play an important role in weight management.

Date fruits are rich in dietary fiber that hinders the ingestion cycle in the internal organ. As it causes you to feel more full, you burn-through lesser food. Obviously, it contributes to weight loss. Also, it helps the production of short-chain fatty acids that boosts metabolism. Those who want to lose weight must consume an adequate quantity of quality proteins. As we already know, date fruits are a good source of quality protein. Additionally, date fruits have a minimal amount of fatty acids only. Therefore, date fruits are a good choice for those who need to shed weight.

If you need to build muscles, you require an adequate measure of protein. It assists with building muscles as well as repairs them. Moreover, the high measure of potassium found in dates helps to build muscles and proteins in the body. Overall, it is not a bad idea to have four to six dates before your exercise.

Dates for Cardiac Patients

For years, there has been a controversial debate among doctors and researchers over the effect of iron on heart disease. Many studies suggest that a high level of iron in the blood increases the risk of heart problems. A Japanese study concludes that too much iron may lead to a heart attack.

Dates are rich in iron. Hence those prone to heart diseases should consult their health care provider before including dates in their diet.

Bottom Line

Date fruit can be an ideal food for daily intake as it provides a wide range of important nutrients and offers potential health benefits. Moreover, we can store them for longer periods. Also by incorporating date fruit into the diet, we can prevent and reduce the risk of deadly diseases like diabetes mellitus, hypertension, cardiac diseases, stroke, and even certain types of cancer.

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