Walnuts – The Power Food

Yes, the delicious nut is an excellent way to include nutrition, taste and crunch to a simple meal. By including a small handful of walnuts in your routine diet, you will realize their health benefits. Walnuts contain many nutrients, some of which include plant protein, folacin, dietary fiber, magnesium, iron, thiamine, niacin, vitamin E, vitamin B6, potassium and zinc amongst many others. In fact, an In-depth Nutritional Profile for Walnuts features over 80 nutrients for this ‘power’ food.

Walnuts are an excellent source of omega-3 essential fatty acids, and Alpha Linolenic Acid (ALA), both of which offer many health benefits to our body. They range from providing cardiovascular protection, to anti-inflammatory benefits helpful in asthma, to providing improved cognitive function, rheumatoid arthritis treatment and to ease itchy skin conditions.

Besides that, walnuts contain an antioxidant called ellagic acid. This antioxidant has been found to aid the body in strengthening the immune system and also appears to provide several anticancer properties.

In a recent research published in Phytochemistry, researchers identified 16 polyphenols, including three new tannins, with antioxidant activity so protective they describe it as “remarkable.” This was in addition to earlier research conducted which found that walnuts contain various polyphenols which demonstrate anti-oxidant activity.

The walnut also contains a good amount of proteins and calories. In a 100 g serving, walnuts contain approximately about 1523 grams of protein.

People who have small appetites or are underweight can include some walnuts in their daily diet. It is helpful in maintaining the total amount of calories needed per day.

Caution: Walnuts that have bitter taste should not be eaten.

To lower your risk of cardiovascular and coronary heart disease, enjoy a handful of walnuts, or other antioxidant-rich nuts, at least 4 times a week. Add chopped walnuts to your muffins or simply have them with fruit and yoghurt as your breakfast.

More ways to include walnuts in your meals:

• Eat delicious fresh shelled walnuts.

• When toasted or roasted, they are taken as healthy snacks.

• When raw, you can add them to salads

• When cooked, enjoy them in pasta or rice pilaf.

• When chopped, can be added to yoghurt and cut fruits.

• They can also be used in preparing cakes, cookies, muffins and breads.

Note that walnut oil is very nutritious when added to salads, but it is advisable not to heat walnut oil.

Walnuts can be chopped by:

1. Hand

2. Blender

3. Food processor

Chop them only when ready to use to maintain its freshness.

Ways to roast walnuts include:

1. Spread them on baking sheet.

2. Put them in oven for some time till color turns light brown.

3. Put them in little oil to toast.

Article Source: http://EzineArticles.com/?expert=Rebecca_Collins

The Benefits of Dark Chocolate May Surprise You

The benefits of dark chocolate have been reported in many scientific journals in recent years. One of these was the study by Grassi, Lippi, Necozione, and Desideri in the American Journal of Clinical Nutrition, 2005. These researchers found that dark chocolate decreased blood pressure and had a positive impact on insulin sensitivity in healthy persons.

Dark chocolate provides health benefits due to the flavonoids found in cocoa. These benefits were first seen in the Kuna Indian population living in the San Blas Islands off the coast of Panama. This population has a very low incidence of cardiovascular disease and diabetes. They also consume high quantities of cocoa-rich beverages. This led researchers to study the link between cocoa and their health. They observed definite links between the cocoa and their low incidence of certain diseases.

The flavanoids found in cocoa serve as antioxidants when ingested. These flavonoids protect blood vessels from undergoing oxidative changes that result in certain diseases. The result is stronger capillaries and other connective tissue that leads to enhanced health and wellness.

They didn’t know about flavonoids centuries ago but they did know that there were health benefits to dark chocolate. Historical documents have been discovered that refer to the medicinal use of chocolate in treating diseases such as angina and heart pain.

Plants are protected from microbes and insects by their flavonoids. For humans, these ingested antioxidants trigger the production of natural enzymes that protect us from disease just as they do the plants that contain them.

What are some flavonoid-rich foods?

• cocoa
• blueberries
• cranberries
• red beans
• red fruits
• yellow fruits
• red vegetables
• yellow vegetables
• certain nuts
• green tea

There are many health benefits to eating even small amounts of this nutrient. A well-balanced diet consisting of adequate fruits, vegetables, nuts, and even a little dark chocolate will provide sufficient levels of these antioxidants.

What are some of the health benefits?

• reduces risk of certain cancers such as ovarian cancer
• lowers blood pressure
• improves insulin resistance
• reduces risk of stroke and heart attack
• fights atherosclerosis
• reduces risk of chronic respiratory problems
• protects from UV light that may reduce the risk of skin cancer
• decreases inflammation and pain associated with arthritis
• the smell of chocolate may increase theta brain waves which results in relaxation

Before you stock up on chocolate bars there are some important facts to keep in mind:

• dark chocolate has the beneficial flavonoids; stay away from white and milk chocolate
• European chocolate is highest in flavonoids
• monitor the fat and calories you consume with chocolate; you only need a very small amount to benefit
• do not rely on dark chocolate for the bulk of your antioxidants; let it replace your unhealthy sweets

The role of flavonoid rich foods in preventing disease and maintaining health and wellness will continue to be heavily researched by scientists. Try to stay informed of these and other developments in contemporary health and wellness.

Article Source: http://EzineArticles.com/?expert=Dr._Steve_Tuggle

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Pineapple Health Benefits….

Pineapple as a Health Food

The pineapple is a bromeliad the native peoples of Brazil and Paraguay who first cultivated it called “anana,” or “excellent fruit.” Highly regarded for its intense sweetness, the “excellent fruit” was a staple of feasts and rites related to tribal affirmation. It was also used to produce wine. Brought to Europe by Christopher Columbus, the pineapple is now cultivated in tropical regions worldwide

Pineapple-for people who aren’t allergic to it-is generally helpful for any condition involving inflammation. This fruit is a source of bromelain, a protein-dissolving enzyme. Bromelain breaks up the fibers that hold areas of inflammation in place and, to describe matters in everyday terms, turns sticky snot into runny snot. Although over-the-counter formulations of bromelain are refined from pineapple stems, the enzyme is also found in the fruit and juice. Here’s how bromelain helps relieve some common conditions:

- Any antibiotic therapy. Bromelain helps your body absorb antibiotics and reduces gastrointestinal side effects (although if you are allergic to the antibiotic, eating pineapple at the same time you take the antibiotic will increase allergic symptoms).
- Gout. Bromelain interacts with quercetin (found in almost all fresh fruits and vegetables) to help break up the uric acid crystals that are the focus of pain.
- Knee pain, especially after knee surgery. Bromelain and other proteolytic enzymes reduce swelling and improve mobility.
- Parasites. Bromelain (like papain, found in papaya) interferes with the enzyme system that protects the worms from digestive acids.
- Lymphedema. Bromelain enhances relief from Wobenzym, and 2-3 servings of pineapple a day may help relieve swelling.
- Pelvic adhesions after epistiotomy or hysterectomy.

Bromelain helps reverse tissue damage inflicted by the immune system in response to incision by enhancing the production of plasmin, a chemical that causes the protein chains that make up fibrin to unlink. This stops the formation of an adhesion in its early stages. It allows blood to flow to the wound. Blood carries away the monocytes, plasma cells, polymorphonuclear cells, and histiocytes that can get caught on the fibrin net and cause inflammation. Bromelain also counteracts the bradykinin system that makes the healthy capillaries near the site of inflammation “leak” fluid, keeping it from causing swelling and pain.

A double-blind placebo-controlled study of 160 women receiving episiotomies after childbirth found bromelain reduces inflammation. A similar study failed to provide statistics to confirm these results, but bromelain has become widely accepted among midwives and naturopaths as a mean of treating pelvic inflammation.

- Pelvic inflammatory disease. Bromelain is especially useful in preventing adhesive scar tissue from forming in the ovaries and urethra.
- Shingles. Bromelain “tenderizes” the area around shingles, and relieves pain and redness about as effectively as the antiviral acyclovir.
- Tennis epoundow. Bromelain relieves pain.

Bromelain also helps restore circulation to clogged sinuses and nasal passages.

The tissue damage inflicted by the immune system in response to an allergen activates the clotting system in the blood supplying the affected membrane. Fibrin forms around the area of inflammation to deprive it of oxygen and nutrients, trapping the fluids that cause swelling. Bromelain stimulates the production of plasmin, a chemical that causes the protein chains that make up fibrin to unlink. This restores circulation. Bromelain also counteracts the bradykinin system that makes the healthy capillaries near the site of inflammation “leak” fluid. Stopping the release of bradykinins keeps them from causing swelling and pain.

Since bromelain restores circulation and nasal decongestants cut off circulation, you don’t want to drink large quantities of pineapple juice on the same days you take decongestants. Also, allergies to pineapple itself are not unheard of. Allergic reactions to this fruit are most likely in people who are already allergic to papaya, wheat flour, rye flour, or birch pollen.

Here’s what you need to keep in mind when you use fresh pineapple:

- Pineapple does not ripen further once it is picked.
- If pineapple is not being served immediately, then the fruit should be cut from the shell (preserving as much juice as possible), and refrigerated in an airtight container. Use within one week.
- Shell color is not necessarily an indication of ripeness. Depending on the time of the year, fresh pineapple color may vary from green to gold.
- Always cut the top of the pineapple off first before you remove the skin. You can then split the pineapple in half from bottom to top, split the halves in quarters, cutting out the woody core, then use a spoon to dig out the flesh. Alternatively, you peel around the perimeter and remove all of the spiny skin, and then use a paring knife to dig out any “eyes.” Cut the pineapple into crosswise sections and core.

Read about Fruit, Fiber, Fat, Vegetables and Preventing Breast Cancer’s Return. Robert Rister is the author or co-author of nine books on natural health including the critically acclaimed Complete German Commission E Monographs and Healing without Medication.

Who knew that taking certain herbs could help relieve sinus infection? Believe it or not, a lot of civilizations have been using it for years. We just got caught up with the western philosophy of how we approach medical science. The best thing about using herbs is that there are no known side effects compared to conventional drugs and here are a few you can take.

Here are some natural herbal remedies to help you relieve sinus infection symptoms:

~ Eucalyptus

Eucalyptus is a fragrant herb that is nice to smell and is known to soothe throat. What makes this herb so unique is that it has antiseptic properties that can help shrink swollen tissues like your nasal passages. You can buy the leaf and mix this with warm water and drink it. If it is still too hot, go close and inhale the steam. You may also take it orally as this is also available in lozenge form.

~ Echinacea

Echinacea  is an herb that can kill certain viruses in the respiratory system. It is also available in capsule form and you can increase the dosage when needed then reduced when things get better. People who are allergic to ragweed should not try this herb.

~ Ephedra

One effective herb that is recommended by the World Health Organization to treat sinus infection is the herb known as Ephedra. It is also used to treat other problems like hay fever and the common cold and because there are some risks taking it, this should only be taken under the strict guidance of a doctor.

~ Ginger

Most people know ginger as an herb that fights headaches. Since it has anti-inflammatory properties, it can also be used to treat sinus infections. This is also available in capsule form and before taking it, you are advised to read the directions.

~ Goldenseal

Goldenseal is another herb that you can use to treat sinus infection. Studies have shown it improves overall congestion so it improves your overall health. What is even better is that it has antimicrobial properties that can eliminate bacteria. The herb also contains compounds similar to steroids which reduces inflammation.

~ Peppermint

Peppermint smells very good which is why it can calm the mucus membranes. Like the others, you can mix this in hot water and inhale it and drink it as tea.

~ Lemon balm

Lemon balm is often used to fight bad breath. But did you also know that it can fight sinus infections since it is helpful in fighting off bacteria and viruses? You just have to buy the leaves and then mix this in hot water for about ten minutes. After straining, you can pour a cup and drink as you please.

~ Licorice

You don’t mix the leaves of licorice to relieve sinus infection but rather use its root. There are two types of licorice products around so you can also opt for the capsule version which also boosts your immune system.

There are other herbs you can use to fight a sinus infection aside from the seven mentioned. In fact, most of these herbs can be mixed together. You can buy this in capsule form or pluck it out from your garden.

In the end, it doesn’t really matter where you got it because it is designed to do one thing and that is to relieve you from sinus infection.

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The common cold is a common but bothersome problem that is  caused by an accumulation of various viruses that have multiplied in the upper respiratory tract – such as coronavirus, human parainfluenza viruses and over 100 serotypes of rhinovirus, a type of picornavirus.

It has been estimated that the basic cold can be caused by over two hundred viruses! The viruses that result in the cold pass in through the area of the mouth and the nose. They then travel to the remainder of the respiratory system. Here, these viruses grow and reproduce. At full maturity, these viruses cause the victim to get many symptoms showing that you have a common cold.

Common Cold and Those at Risk:

It has been discovered that individuals who have weak or suppressed immune systems, experience high levels of stress, or those who fail to get the proper amount of rest can develop colds more easily than others. In addition to these risk factors, those that experience mild to severe allergies may develop this type of sickness easily. Here, you will be introduced to the symptoms of the cold, as well as various home remedies for the common cold.

Common Cold Symptoms:

There are lots of symptoms associated  with the common cold. One of the first things that become evident is the presence of soreness in the throat. Your throat will get dry and scratchy. There may also be a low grade fever in the early onset of symptoms. The fever is often a bit under one hundred degrees. The eyes may become watery and experience some degree of irritation. Also, the sufferer will probably notice a persistent sneeze, cough and a runny nose. When an individual experiences a severe cold, the body will probably have scattered aches and pains. There may be an altered taste, or even no motivation to eat at all.

Natural Home Remedies for Your common Cold

There are quite a few home remedies for the common cold. It is important to know that if you are looking for a good remedy, there is no one set best treatment for the common cold. Any and all home remedies that you use will either alleviate the symptoms that you are experiencing with your cold, or simply increase your comfort level until the cold goes away.

The following detail some of the best home remedies for your common cold:

1.    Get plenty of rest. Rest is essential when you fall ill because of the fact that it allows your body to devote its time and energy to fighting off the infection. You should not overly exert yourself during this time, or you may be sick much longer!

2.    When looking for an herbal remedy for the symptoms of the cold, you may find garlic to help. Garlic has proven antiseptic properties. This helps to clear the body of viruses and any bacteria that have infected the body.

3.    Individuals who have a cold that includes a large amount of congestion will find that humidifiers are indispensable in breaking up the congestion. Once you have inhaled the steam, you should then drink a glass of warm milk mixed with peppermint. This will soothe the throat and open up the sinuses.

There are quite a few home remedies for the common cold. You must first consider which symptoms that you want to get relief from, and then pick out the home remedies that assist in that specific symptom. In addition to this, you should ensure that you get enough rest and keep up on your consumption of fluids. It is then that you will find yourself with a quick recovery.
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