Vitamin C is best known for strengthening the immune system. This potent antioxidant also has many other important roles that control significant aspects of our health. Vitamin C helps detoxify our bodies, protects and promotes healing of all of our cells, and helps us deal with both mental and physical stress. It also supports healthy bacteria in our gut, neutralizes free radicals, is anti viral and anti bacterial, prevents and kills cancer cells, and so much more. Most people, especially children, would benefit from more vitamin C.
Natural vitamin C complexes from wholefoods are more potent than store-bought vitamin C tablets. Yellow and red peppers, guavas, dark green leafy vegetables like kale, kiwi (especially with skin), broccoli, strawberries, and watermelon all have more vitamin C than a citrus fruit without the peel.
Full disclosure, I meant a fully-grown, large watermelon. I assume I'm not the only one who can eat a large watermelon every day?
Rosehips, parsley, cilantro, and coriander are also very potent vitamin C suppliers.
The best vitamin C is the vitamin C that comes as food. It's not about how many milligrams of vitamin C you take, it's how much vitamin C your body assimilates. Citrus peels are very high in vitamin C; 100 g of citrus-peel provides around 130 mg of vitamin C. The fruit of an orange provides just 71 mg per 100 g of fruit. Citrus peels also benefit due to enzymes, phytonutrients, and important nutrition we don't even know about yet.
Save money with your own vitamin C supplement
Any organic orange, lime, or lemon peels left over from the fruit you buy will do the trick. Save all of your peels after you eat the inside of the fruit, and then cut the peels into thin strips. Place them on a plate on your dining room table and let them dry at room temperature for a couple of days until they are dry and crisp. You can also dehydrate the peels with a food dehydrator and then store them for up to a year in a dry container. For consumption, you can break up peels into smaller pieces and mix them with your favorite tea. This makes the tea taste great, but the downside to this approach is that heat destroys the enzymes. A better option is to place the peel strips into your blender or some sort of grinder and grind them into a powder (which won't hurt the enzymes). Throw the powder into your smoothie or fresh juices. One rounded teaspoon will supply you with more organic vitamin C complex, rutin, hesperidin, and bioflavonoids than your body needs for the day, regardless of your size.
This is perfect for anyone who's about to start a lemonade detox, considering the leftover lemon peels (see first source). Also look at these homemade nutrition, nutrition, calcium, and toothpaste recipes.
Flaxseeds have a warm, deliciously nutty flavor that can compliment many foods ranging from baked goods and smoothies to roasted vegetables. Flaxseeds are slightly larger than sesame seeds and range in color from reddish brown to dark orange, depending on the variety.
Flaxseeds are available whole, crushed, or in the form of oil. These versatile seeds are considered an all-star food because they contain omega-3 fatty acids, soluble fiber and lignins, which all have beneficial health effects.
Eating two to five tablespoons of ground flaxseed per day, has been associated with reductions in total and LDL cholesterol, especially for people with high cholesterol.
Flaxseed Nutrition Facts
When you look at the nutritional benefits of flax seeds, there are many things that will catch your attention.
A 1 ounce (3 tbsp) serving of flaxseeds contains:
Omega-3 (ALA) 6,338mg
Fiber 8g
Protein 6g
Vitamin B1 31% RDA
Manganese 35% RDA
Magnesium 30% RDA
Phosphorus 19% RDA
Selenium 10% RDA
Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc.
Lemon Flaxseed Drink
Ingredients:
1 cup hot water
1/4 lemon
1 tsp ground flaxseed
Directions
Mix thoroughly. Drink and enjoy.
7 Other Health benefits of flaxseed drink
1.Flax seeds health benefits include their use in treating and fighting lyme disease, systemic lupus erythematosus, arrhythmia, multiple sclerosis, preterm labor, ulcers, etc.
2.The flax seeds can reduce the risk of colon cancer, skin cancer and endometrial cancer, as Omega 3 from flax seeds kill certain cancer cells without any effect on the normal cells and this can be therefore called the most important flax seed benefit.
3.Flax seed oil helps reduce the inflammation due to lupus, gout and kidney dysfunction. Flax seed oil offers an anti aging effect and it helps in healing sprains and bruises too.
4.Flax seed benefits include boosting of circulatory system, nervous system and reproductive system too.
5.Flax seeds strengthen the immune system by reducing nerve damage and by triggering nerve impulses.
6.Flax seed health benefits also include nourishing dry skin, reducing acne, psoriasis, sunburn, rosacea and for eczema treatment.
7.Flax seeds minimize the risk of heart attack, stroke and cardiovascular diseases.
Cheese tends to be a standard accompaniment to popular foods like burgers, pizza, Mexican dishes, salad and sandwiches but can also stand-alone as a snack or an appetizer.
The amount of cheese being consumed in the US has tripled over the past 40 years but is still only half that of European nations like Greece, France and Germany.3
Whether cheese is a healthy choice depends on the individual, the type and amount of cheese being consumed. There are some cheeses that are high in protein and calcium, but there are just as many loaded with sodium and saturated fats.
For someone with a milk allergy, any type of cheese would be off limits. Lactose intolerant individuals may be able to tolerate some types of cheese depending on their level of intolerance.
Vegans or other people avoiding animal products for personal or health reasons would not consume cheese at all and would likely opt for a non-dairy alternative such as soy cheese or daiya.
Types of cheese
There are thousands of varieties of cheese, which can come from several different species. Cows, sheep and goat cheese, are some of the most popularly consumed varieties.
Made with whole milk and contains 6-10 grams of fat per 1-ounce serving, with 4-6 grams being saturated.
Low-fat or non-fat
Low-fat cheese, also labeled reduced fat cheese, is made with 2% milk. Non-fat cheese is made with 0% or skim milk.
Fresh cheese
Cheeses that are considered fresh have not been aged. They usually have a higher moisture content, softer texture and milder taste than aged cheeses. Some examples of fresh cheeses are ricotta, cream cheese, cottage cheese and mascarpone.
Aged cheese
Aged cheeses are firmer in texture and are generally aged for 6 months or longer. The longer cheese is aged, the more concentrated or sharp the flavor may be. Cheddar, Swiss, Parmesan and Gruyere are examples of aged cheeses.
Processed cheese
Cheese spread, American cheese, "cheese food" and "cheese flavored" products cannot be categorized as actual cheese and must be labeled as such. They are aimed to create a shelf-stable product using added ingredients like flavor enhancers and emulsifiers.
Non-dairy cheese
For people who do not consume dairy, there are non-dairy cheese alternatives such as soy cheese and daiya.
Nutritional breakdown of cheese
In general, cheese is high in calories, sodium and saturated fat. The actual breakdown of macronutrients in cheese will vary depending on the type.
wedge of cheddar
Americans eat over 30 pounds of cheese a year. 11.5 pounds of that is mozzarella, which beats cheddar (9.6 pounds).
One ounce of cream cheese spread contains 84 calories, 8 grams of fat, 1 gram of carbohydrate and 2 grams of protein. One ounce of cheddar cheese has 115 calories, 10 grams of fat, 0 grams of carbohydrate and 7 grams of protein.
Cheese can also contain varying amounts of vitamin A, vitamin B-12, riboflavin, phosphorus, selenium and sodium. Sheep and goat's milk cheese have higher levels of vitamin A, while cow's milk cheese has more beta-carotene.3
The case for cheese
Dairy products are one of the best dietary sources of calcium in terms of bioavailability.
Calcium plays a primary role in the development and maintenance of healthy bones and teeth and is also important for blood clotting, wound healing and maintaining normal blood pressure.
Always try to pair calcium-rich foods with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. Two ounces of many kinds of cheese can contain 40-50% of the daily calcium requirement.3
The case against cheese
A diet high in sodium and saturated fat is likely to increase the risk of high blood pressure, cardiovascular disease and type 2 diabetes.
man with cardiovascular system
Some people choose not to consume dairy in order to follow a vegan diet, which means avoiding any foods that come from an animal, including milk, cheese, eggs and honey.
Others may cut dairy out of their diet in order to avoid hormones and antibiotics in conventional milk, as an acne treatment, or when following the popular "Paleo" diet.
Allergies, intolerances and sensitivity
Lactose intolerance is a condition in which a person lacks the enzyme to break down the sugar found in milk for proper digestion. Those with lactose intolerance may experience bloating, flatulence or diarrhea when consuming milk and milk products.
Levels of lactose intolerance vary per individual. One person may be able to tolerate aged dairy with low levels of lactose such as yogurt and hard cheeses. However, another may be unable to tolerate even a splash of milk in their coffee.
The lactose content in hard, aged cheeses like Parmesan and cheddar is low. Try a small amount (1/2 oz.) first to see how your body reacts. Soft, fresh cheeses like mozzarella may be harder to tolerate. Because many people who are lactose intolerant are calcium deficient, cheese can be an important component of their diet.
A milk allergy is different from lactose intolerance and refers to an abnormal immunologic reaction in which the body's immune system produces an allergic antibody, called immunoglobulin E (IgE) antibody, which results in allergy symptoms such as wheezing, diarrhea or vomiting.
Those with an actual milk allergy must strictly avoid dairy in any form, including cheese. Symptoms of a milk allergy can include asthma, eczema, gastrointestinal distress, as well as bleeding, pneumonia, and even anaphylaxis (shock).
Different from both allergies and lactose intolerance, some people have a sensitivity to the casein (a type of protein) in milk. This sensitivity can trigger inflammation throughout the body, which may produce symptoms such as sinus congestion, acne flares, skin rash and migraines.
Most people can consume dairy without any of these issues, but if you suspect that dairy could be causing some of these symptoms, seek out a dietitian to conduct food sensitivity testing or to help you determine whether following a dairy free diet may improve your condition.
For many people, the word "meditation" is likely to evoke images of a cross-legged individual, eyes closed, humming to themselves, but there is so much more to the practice than meets the eye.
Meditation is an ancient mind and body practice that is estimated to date back as far as 5,000 BCE. It is believed meditation originated in India, with the earliest documented records of the practice deriving from the teachings of Vedantism - an ancient Hindu philosophy.
In general, meditation involves training the mind to induce a state of consciousness that promotes a sense of serenity and increased concentration.
While meditation was traditionally practiced to induce a deeper religious and spiritual understanding, it has evolved to become a popular method of relaxation and stress reduction.
According to the National Center for Complementary and Integrative Health (NCCIH) - part of the National Institutes of Health (NIH) - meditation is practiced by around 18 million adults in the US, or 8% of the population.
Types of meditation
There are numerous forms of meditation, though most fall into four groups: concentrative, open awareness, mindfulness and guided meditation.
Concentrative meditation involves focusing the mind on a single object, such as an image, sound or breathing; Transcendental Meditation is one of the most common forms, in which the practitioner sits comfortably with their eyes closed for 20 minutes twice daily.
Open-awareness meditation, also referred to as non-directive meditation, aims to induce a sense of awareness without focusing on a specific object. Instead, the practitioner embraces all feelings and sensations that arise. Zazen - a Zen sitting practice - is a common form of open-awareness meditation.
Mindfulness is the most common form of meditation in the Western world; it combines both concentration and open awareness. In mindfulness meditation, the practitioner focuses on an object, such as sounds, bodily sensations, feelings, thoughts or breathing. Mindfulness is not as restrictive as concentrative meditation; the practitioner can focus on more than one object at a time.
Guided meditation involves the use of imagery, sounds and/or in-person guidance in order to induce a serene state of mind. Any form of meditation can fall into this category.
Meditation is commonly used to reduce anxiety and stress, but increasingly, researchers have found the benefits of meditation may have a much wider reach.
The potential benefits of meditation
Reduced brain aging and better memory
Since a key focus of meditation is to induce a tranquil state of mind, it is perhaps no surprise that researchers have found the practice yields brain benefits.
Earlier this year, a study reported by Medical News Today suggested meditation may reduce brain aging.
[An illustration of the human brain]
Studies have suggested that meditation may reduce brain aging.
The study of 100 individuals aged 24-77 - of whom 50 were meditators - found that those who engaged in meditating showed reduced gray matter loss in certain brain regions, compared with non-meditators.
Another study, published in the Journal of Alternative and Complementary Medicine in 2012, suggested that mantra-based meditation - a form of concentrative meditation in which a word, phrase or sound is repeated to prevent distracting thoughts - may help older individuals with memory loss.
The researchers, from Thomas Jefferson University Hospital in Philadelphia, PA, found that 12 minutes of mantra-based meditation daily for 8 weeks increased cerebral blood flow to the prefrontal, superior frontal and superior parietal cortices of 12 older adults with memory problems and improved their cognitive function.
While it remains unclear exactly how meditation affects the brain, researchers are getting closer to finding out.
Last year, MNT reported on a study in which researchers found individuals showed higher brain activity in brain regions associated with processing self-related thoughts, feelings and memory retrieval when they practiced Acem meditation - a form of open-awareness meditation - compared with when they were resting.
However, when the same participants practiced concentrative meditation, their brain activity in these regions was the same as when they were resting. This, according to the researchers, suggests that open-awareness meditation allows greater processing of memory and emotions than concentrative meditation.
Reduced pain
Chronic pain - defined as pain lasting at least 12 weeks - is one of the leading causes of disability in the US, affecting around 100 million Americans. The most common types of pain include low back pain, severe headache or migraine and neck pain.
While medications such as opioids are commonly used to treat pain, studies have increasingly suggested meditation could be an effective pain reliever.
Last year, a study led by the Wake Forest Baptist Medical Center in Winston-Salem, NC, found an 8-week mindfulness-based meditation program that incorporated yoga reduced the frequency and severity of migraines; those who completed the program had 1.4 fewer migraines a month.
More recently, a study published in the Journal of Neuroscience last month - also by researchers from Wake Forest Baptist Medical Center - found that individuals who engaged in mindfulness meditation showed a 44% reduction in emotional response to physical pain and a 27% reduction in pain intensity.
Further investigation using brain imaging revealed that mindfulness meditation reduced participants' pain by activating the orbitofrontal and anterior cingulate cortex brain regions, which play a role in self-control of pain.
"Based on our findings, we believe that as little as four 20-minute daily sessions of mindfulness meditation could enhance pain treatment in a clinical setting," said lead author Fadel Zeidan.
Better sleep
With today's hectic lifestyles, it is no wonder so many of us have problems sleeping; around 50-70 million people in the US have some form of sleep disorder. But could meditation help? Some researchers think so.
In February this year, a study reported by MNT found that mindfulness meditation improved the sleep quality of older adults; more than half of American adults aged 55 and older have problems sleeping.
Published in JAMA Internal Medicine, the study revealed mindfulness meditation 2 hours a week for 6 weeks reduced Pittsburgh Sleep Quality Index (PSQI) scores among the adults from 10.2 to 7.4, compared with a reduction from 10.2 to only 9.1 for those who completed a sleep hygiene education program.
And last year, a study by researchers from Canada found mindfulness-based meditation improved both mood and sleep quality for teenage cancer patients.
On the next page, we look at how meditation may benefit heart health, help quit smoking, and why health professionals say more of us should take up the practice.
As reported by Health News, quoted from ISNA, Dr David E. McCarthy, one of the specialists from Health Sciences Center of Louisiana University in Shreveport and his assistants at the said University, pointed out: “Previous studies and fresh reviews confirm that decrease of level of Vitamin D in human body may be associated with sever sleepiness in daytime, directly or due to chronic pains.
Dr McCarthy stated on this case: “Although we have received there is a significant relationship between level of Vitamin D and sleepiness, mechanism of such relation is apparently more complicated than what we have imagined in the past”.
He further added: “At this stage, follow up of results of fresh studies and deeper examination on the said relation is of great importance. According to the said examinations, it was found that regarding the patients whose Vitamin D is at normal level at their body, an increase of feeling of sleepiness in daytime with decrease of level of Vitamin D are observed.
More details of the said tests have been presented in “Sleep Clinical Journal” accordingly.
Mid-life can bring about a number of changes for a woman's physiology. A growing number of women experience very drastic hormonal issues as they move into peri-menopause and menopause. Often they complain of low libido, hair loss, weight gain, sluggishness, anxiety, hot flashes and insomnia. Natural herbal compounds can help improve hormonal regulation and quality of life in menopausal women.
Both estrogen and progesterone decline naturally through the aging process. From the age of thirty-five to fifty years of age, there is a 75% reduction in the production of progesterone in the body. During that same age range, estrogen only drops by about 35% (1).
So by menopause, the body maintains about half the amount of estrogen but has around a quarter the amount of progesterone it once had. This reduction in progesterone creates a hormonal imbalance and a state of estrogen dominance. This is the common condition for women in peri-menopause (mid-forties) and menopause.
Symptoms of estrogen dominance during menopause:
Night sweats
Hot flashes
Headaches
Decreased libido
Tiredness
Lethargy
Irritability
Hair loss
Anxiety
Nervousness
Depression
Weight gain
Sleep difficulties
Inability to concentrate
Fibrocystic breasts
Cancer (Breast, Uterine & Ovarian)
Specific herbs and nutrients to support healthy hormonal balance
There are many natural herbal compounds that work to balance estrogen and progesterone levels. These herbal compounds are called sex hormone modulators as they have the ability to coordinate the release of major sex hormones based on the conditional needs.
Here are a few herbs that regulate the formation of bad estrogen metabolites and balance sex hormone production and utilization.
Korean ginseng
Ginseng has been given the Greek name, Panax, which means "all curing" as it has remarkable adaptogenic qualities that benefit individuals no matter their phase of life or what stressors they are encountering.
Research has shown that ginseng has the ability to stabilize blood sugar by improving fatty acid metabolism.(2) This reduces stress on the adrenals and improves stamina, energy and physical performance. The compounds in ginseng also improve oxygenation throughout the body and improve the immune system.(3)
Black cohosh
Black cohosh contains triterpene glycosides that have estrogen modulating impacts on metabolism (4). These components have been shown to improve estrogen deficient type symptoms without the adverse risks of estrogen replacement therapy.
Black cohosh has been shown to decrease hot flashes, increase blood flow to the pelvic area, relieve spasms and improve hormone related mood depression (5). This substance does not stimulate the uterine tissue and promote the formation of fibroids the way estrogen replacement does (6). This is a very safe and natural compound to use in support of estrogen balance.
Don Quai
This herb, otherwise known as Angelica Sinensis, has the ability to modulate the way the estrogen receptor functions. It is believed to have compounds that have estrogenic expression but in significantly reduced potency as human estrogens in the ratio of 1:400. This herb helps to ensure optimal estrogen expression in the body.
In estrogen deficient cases, it is able to bind and influence the estrogen receptor to improve estrogen interaction with the tissue cells. In estrogen dominant patterns it competes with estrogen receptor binding and lowers the potency of estrogen on the bodily tissues. This is because its potency is so much lower than human estrogen (7).
Dong Quai also improves iron absorption in anemic cases and has anti-inflammatory and pain relieving qualities (8). It also improves cardiac function and increases vaginal lubrication (9)