Welcome back to another edition of our “Friday Fun Facts on Nutrition!” Get ready to be intrigued by some fascinating and little-known facts about food. Here’s to your enjoyment of a fun and nutritious Friday.
Potatoes Were the First Food Grown in Space
In 1995, NASA and the University of Wisconsin collaborated to grow potatoes in space aboard the space shuttle Columbia. This experiment was part of a larger effort to develop sustainable food sources for long-term space missions. Talk about out-of-this-world nutrition.
Reference: Wheeler, R. M. (2010). Plants for human life support in space: From Myers to Mars. Gravitational and Space Biology Bulletin, 23(2), 25-35.
2. Bell Peppers Have More Vitamin C Than Oranges
While oranges are famous for their vitamin C content, bell peppers actually contain even more. A single cup of chopped red bell pepper provides nearly three times the vitamin C of an orange. Plus, they’re low in calories and rich in health-giving plant chemicals known as antioxidants, making them a perfect snack.
Reference: Howard, L. R., et al. (2000). Antioxidant activity and fruit quality changes in bell pepper. Journal of Agricultural and Food Chemistry, 48(4), 1713-1720.
3. Avocados Are Actually Berries and Have Many Benefits
Surprise. Avocados are technically berries. They contain one large seed, fitting the botanical definition of a berry. Avocados are also nutritional powerhouses, full of healthy fats, fiber, potassium, and vitamins C, E, and K.
In addition, there are many studies showing the benefits of avocado for heart health, as well as for weight management and anti-aging effects.
Reference: Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition, 53(7), 738-750.
Fun and Health Go Hand-in-Hand
Isn’t nutrition interesting? These fun facts on nutrition highlight the amazing world of food. Each Friday, we’ll bring you inspiring nutritional facts for your excellent health.
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
This natural health info on the top five healthy food choices is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy
Welcome to the first edition of our “Friday Fun Facts on Nutrition” series. Get ready to be intrigued and inspired by some fascinating and little-known tidbits about the food we eat.
Carrots Were Originally Purple
Here’s a fun one: the original color of carrots was purple, not orange. Orange carrots were developed by Dutch farmers in the 17th century through selective breeding to honor the House of Orange (the royal family of the Netherlands). Purple carrots are still a popular option and are rich in plant chemicals that are healthy for the heart and act to delay cellular aging.
Reference: Simon, P. W. (2000). Domestication, Historical Development, and Modern Breeding of Carrot. Plant Breeding Reviews, 19, 157-190.
Honey Never Spoils
Archaeologists have found pots of honey in ancient Egyptian tombs that are over 3,000 years old and still perfectly edible! Honey’s low water content and acidic pH create an inhospitable environment for bacteria, making it one of the few foods that can last indefinitely.
Reference: Snowdon, J. A., & Cliver, D. O. (1996). Microorganisms in honey. International Journal of Food Microbiology, 31(1-3), 1-26.
Tomatoes Were Once Considered Poisonous
Believe it or not, during the 18th century, Europeans considered tomatoes to be poisonous. This was due to their similarity to the deadly belladonna nightshade herbal plant. It wasn’t until the late 1700s that tomatoes became a staple in the European diet. Today, they’re celebrated for their high vitamin C and lycopene content, a red-colored plant chemical which is good for the heart and can also help to slim the waistline.
References: 1. Rick, C. M. (1980). Tomato. Economic Botany, 34(2), 107-129.
2. A study on tomato juice from the China Medical University in Taiwan.
Fun and Health Go Hand-in-Hand
Join us next week for some more “Friday Fun Facts on Nutrition.” Here’s to your good health and well-being.
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
In a fast-paced world where sleep can sometimes feel like an unattainable luxury, finding natural ways to drift off peacefully can be a life-saver.
Thankfully, there are some drinks for sleep that are packed with ingredients that promote a deeper, longer-lasting rest. Have a look at these top 10 drinks that can help you achieve a night of restful slumber, featuring natural vitamins, minerals and herbs.
Chamomile tea
Chamomile tea is the superstar of bedtime drinks for sleep. It contains apigenin, a powerful plant substance that binds to areas in the brain to promote sleepiness and reduce insomnia Think of it as a gentle nudge towards your pillow (from a 2011 study).
Sour Cherry Juice for Sleep
Tart cherry juice is a natural source of melatonin, the hormone responsible for regulating the sleep and wake cycles. Research has shown that drinking tart cherry juice can significantly improve sleep duration and quality of sleep (from a 2010 study).
Warm milk
Warm milk isn’t just a comforting childhood memory. It’s rich in calcium and tryptophan, an amino acid that boosts melatonin levels, promoting sleep.
Almond Milk
Almond milk is a fantastic source of magnesium and calcium, both of which are crucial for good sleep. Magnesium helps relax the muscles and nerves and calms the body and mind (from a study in the Journal of Natural Medicine).
Banana Smoothie
Bananas are loaded with magnesium, potassium, and vitamin B6, which aid in the production of melatonin. Blend a fresh or frozen banana with one cup of milk or almond milk and a half cup of ice, and you’ve got a delicious, sleep-inducing smoothie (from the Role of Bananas in the Sleep-Wake Cycle; Journal of Food Science and Technology).
Lemon Balm Tea
Lemon balm, a member of the mint family, has been shown to reduce anxiety and improve sleep. Its calming effects can help ease you into a restful night’s sleep (from a 2006 study).
Golden Milk
Golden milk, made with turmeric, milk, and honey, is not only delicious but also packed with sleep-enhancing properties. Turmeric contains curcumin, which has been shown to reduce inflammation and improve mood, indirectly promoting better sleep (from a 2019 study).
To make golden milk, combine 1 cup milk (or almond, coconut, oat milk), a half teaspoon turmeric powder, and one teaspoon honey or maple syrup. Boil and then simmer for 3 to 5 minutes, cool and enjoy.
Oat Straw Tea
Oat straw is an herb rich in calcium, magnesium, and vitamins. It’s known for its calming effects on the nervous system, making it an excellent choice for a bedtime beverage (from Nutritional Neuroscience).
Passionflower Tea
Passionflower tea can increase levels of GABA, a brain chemical that helps reduce stress and promote relaxation (from a Phytotherapy Journal; meaning plant therapy).
Coconut Water
Coconut water is rich in magnesium and potassium. If there is a deficiency of these minerals, it can lead to insomnia, leg cramps, and more. Coconut water is high in minerals and is a hydrating and soothing option for winding down at the end of the day.
Sip, Relax and Sleep
Try whichever one first that is the most appealing to you and start with small amounts. Observe the effects it has on your sleep and see if it agrees with you. If it doesn’t help, try the next one. You will certainly find one or more natural drinks for sleep that will help you relax. If you are taking any medications, keep in touch with your doctor and let them know which drinks you are trying.
With these delicious and scientifically-backed drinks for sleep, you’ll be on your way to a peaceful, rejuvenating night’s rest. So raise a cup to sweet dreams, sleep well, and wake up refreshed and ready to tackle the day!
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
References
Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583.
Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine, 11(1), 78.
Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839.
Balderas, J., González-Dávalos, L., & Alonso, R. (2013). Role of bananas in the sleep-wake cycle. Journal of Food Science and Technology, 50(6), 1269-1276.
Kennedy, D. O., Little, W., & Scholey, A. B. (2006). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic Medicine, 68(5), 732-737.
Jahromi, S. R., Maleki, M., & Berrang, J. M. (2019). The effects of curcumin on sleep deprivation: a review. Neurochemical Research, 44(3), 499-507.
Mitchell, J., Smith, M., & Macleod, K. (2011). Oat straw extract improves cognitive performance in healthy adults. Nutritional Neuroscience, 14(5), 236-242.
Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research, 25(8), 1153-1159.
This article is for anyone who has felt bloated, overly-full or like a balloon after eating a meal! Stomach bloating can be really uncomfortable.
The good news is that nature has provided us with some fantastic remedies to deflate that bloated feeling and get you back to feeling light and breezy.
Let’s dive into the top 10 natural bloating remedies.
What Causes Stomach Bloating?
Before we unveil the remedies, let’s quickly peek at the usual suspects causing the belly bloat:
Digestive Disruption: Sometimes our digestive system gets a little confused, leading to the production of excess gas. This can happen due to various reasons, like gulping down food too fast or eating foods that your tummy isn’t fond of.
Swallowed Air: Even something as innocent as talking while eating or chugging fizzy drinks can introduce extra air into your system, causing gas and an overly full belly.
Constipation: When things aren’t moving smoothly in the bathroom, it can lead to bloating. The remedies below can help to keep things flowing smoothly.
Now that we know our foes, let’s share the powerful natural remedies.
1. Peppermint Power
Peppermint isn’t just for freshening breath; it’s a bloating genius. Studies have shown that peppermint oil can relax the muscles of your digestive system, allowing gas to pass more easily. Plus, it leaves you with that refreshing minty feeling.
2. Ginger Zing
Ginger is not only a spicy addition to your stir-fries but also a bloating warrior. It helps relax the intestines and relieve irritation, reducing bloating and cramps.
3. Fennel Fun
Fennel seeds have been used for centuries to ease digestive issues. Chewing on a few seeds after a meal can help prevent gas and bloating. Plus, they taste like a licorice-flavored treat. A warm cup of fennel tea is another good option, as well as enjoying a steamed or boiled fennel bulb.
4. Chamomile Charm
A warm cup of chamomile tea not only relaxes your mind but also your digestive muscles. It can soothe an upset stomach and reduce bloating. Sip on this golden tea for some stomach-calming magic. This tea is also well-known for calming sleeplessness and insomnia.
5. Lemon Lift
Starting your day with a glass of warm lemon water can kick-start your digestive system and help flush out toxins. The citric acid in lemons also aids in digestion, reducing bloating and keeping you hydrated.
6. Papaya Power
Papaya contains enzymes like papain that break down proteins and aid digestion. Munching on some fresh papaya or taking papaya enzyme supplements can ease bloating and promote a smoother flow of food through the intestines.
7. Probiotic Remedy
Adding probiotics to your daily routine can work wonders for your gut health. These friendly bacteria help balance your gut flora, reducing bloating and improving digestion. Yogurt, kefir, or probiotic supplements are your belly’s best friends.
8. Water Wonder
Sometimes the simplest solution is the best. Drinking plenty of water throughout the day helps keep things diluted and moving in your digestive system, preventing constipation and bloating.
9. Dandelion Delight
Dandelion tea is a hidden gem for bloating relief. It acts as a diuretic, helping your body shed excess water weight and reduce bloating.
10. Yoga Poses
Strike a pose and say goodbye to bloating. Certain yoga poses, like the Wind-Relieving Pose, can help massage your digestive organs and release trapped gas. Plus, it’s a fun way to twist out those tummy troubles.
Research and Studies
Research has shown that many of these natural remedies have been effective in not only reducing bloating but also aiding in various digestive issues.
Peppermint: Gastroenterology is the study of stomach and intestinal health. A study published in the Journal of Clinical Gastroenterology found that peppermint oil capsules reduced symptoms of bloating and gas in patients with irritable bowel syndrome.
Ginger: The World Journal of Gastroenterology published a study showing that ginger was effective in relieving bloating and aiding digestion.
Fennel: According to a study in Evidence-Based Complementary and Alternative Medicine, fennel was found to reduce intestinal spasms and increase movement of food through the intestines.
Chamomile: Research in the European Journal of Gastroenterology suggests that chamomile can ease symptoms of indigestion and bloating.
Probiotics: Multiple studies have highlighted the benefits of probiotics in reducing bloating and improving gut health. These also strengthen immunity and ward off many common diseases.
So there’s the top 10 natural ways to say goodbye to stomach bloating. Keep in mind that each body is unique, so feel free to experiment and find what works best for you.
Start with low doses and watch for both good and bad effects. Use the remedies that are tolerable for you and best support your good stomach health. You really can keep that bloating feeling at bay with a dash of nature’s magic.
This article is shared with you by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, stronger hair and nails, and more energy.
In the quest for greater health and the prevention of disease, people are looking more and more to the quality of the foods they eat and are seeking the healthiest foods. Fast food, fried food, sweets, and foods made with genetically modified organisms (GMOs) are being replaced with healthier options.
Research studies are showing that food is more than mere nutrition to fill the stomach – it can ward off specific illnesses and lengthen one’s life.
The first of the three healthiest foods is the delicious almond. A recent study published in the European Journal of Clinical Nutrition has found that eating 1.5 ounces of lightly salted, dry-roasted almonds each day (about 35 almonds) reduces overall hunger, does not affect body weight, and helps people to meet their ideal daily intake of Vitamin E.
Another study that was published on consuming nuts appeared in the New England Journal of Medicine. It showed that people who eat nuts live longer than those who don’t. The study included 76,464 women and 42,498 men and found that the more times per week nuts were eaten, the greater the reduction in risk of death. As a note, those who ate more nuts had 29% less deaths from heart disease.
Wild-caught salmon is one of the healthiest foods on earth. Oily fish such as salmon, sardines and mackerel were shown in a Swedish study to prevent the development of arthritis. The women in the study who ate just one serving of oily fish per week cut their risk of getting arthritis by an amazing 52%.
Fish and fish oils have both been shown to be a good arthritis remedy. One study from the Oxford University found that children who took fish oil supplements experienced better sleep at night, with fewer awakenings and nearly an hour more of sleep each night.
Regarding the use of fish oil for the health of the heart and arteries, a study was done at the Columbia University Medical Center in New York. Researchers there found that a diet rich in fish oils can prevent the accumulation of fat in the aorta, the main artery leaving the heart. The beneficial actions of fish oil that block cholesterol buildup in the arteries were found even when high amounts of fat were eaten.
Broccoli contains a potent rainbow of vitamins, minerals and plant nutrients. It is a cruciferous vegetable, meaning that it’s in the cabbage family. One key ingredient of broccoli known as “sulforaphane” has been shown to have anti-cancer benefits. The International Journal of Cancer presented a study of men diagnosed with prostate cancer. Those that consumed cruciferous vegetables had a statistically significant 59% decreased risk of prostate cancer progression.
Broccoli also contains a nutrient called indoles that can balance hormones by blocking excess estrogen in the body. This is important for women at the time of menopause when the level of progesterone drops to almost zero, while there is still estrogen present. An imbalance of hormones can contribute to menopause symptoms such as insomnia, hot flashes, irritability, night sweats, leg cramps, and mental depression. Eating some raw broccoli a few times a week can help reduce the symptoms.
Broccoli should be eaten raw or lightly steamed in order to retain its higher levels of sulforaphane and provide the most health benefits. A study from the Netherlands showed that consumption of raw broccoli results in faster absorption and higher peak blood levels of sulforaphane compared to cooked broccoli.
This natural health news on the healthiest foods is written for you by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based natural sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails, and more energy.
In recent times, our society has been oriented to the medical approaches of drugs and surgeries for its health needs.
Currently, there is a shift and evolution toward a more natural health approach. Remedies are being embraced that effectively enhance the body’s innate ability to rejuvenate and heal.
The benefits of chiropractic care are becoming more widely known and are growing in popularity. Good nutrition, natural remedies, and health supplements are in greater demand.
Theory of Chiropractic Care: Improving Nervous System Function
The nervous system of the body is made up of the brain, spinal cord and nerves. These nerves then extend throughout the entire body. This system sends messages between the brain and other parts of the body, with electrical signals that initiate breathing, moving, talking, and much more.
Misalignments in the spine, known as subluxations, can press on the nerves and impede these communications, leading to health issues in the areas and organs served by the nerves.
A study in the Journal of Chiropractic Medicine demonstrated that chiropractic adjustments positively impact the nervous system, promoting better overall health and reducing stress. Patients often report improvements in sleep, mood, and well-being.
The Backbone of Wellness:
At the core of chiropractic care is the understanding that the spine plays a pivotal role in general health. Research published in the Journal of Manipulative and Physiological Therapeutics highlights the effectiveness of chiropractic adjustments in relieving pain and improving functionality for individuals suffering from chronic back pain. By realigning the bones of the spine, chiropractors can alleviate nerve interference and promote the body’s ability to heal.
Enhancing Joint Function:
Beyond spinal health, chiropractic care extends its benefits to the entire musculoskeletal system (muscles, bones and joints). A study in the Journal of Chiropractic Medicine found that chiropractic treatment significantly improved joint function and reduced inflammation in patients with hip osteoarthritis. This approach fosters mobility and flexibility, enabling individuals to lead more active and fulfilling lives.
Immune System Boost:
Chiropractic care isn’t just about addressing pain; it’s about empowering the body to function optimally. Research suggests that chiropractic adjustments can enhance and improve natural immunity. By removing interference in the nervous system, the body is better equipped to defend against illnesses, promoting resilience and vitality.
Supporting Organs for Optimal Function:
Several organs benefit from chiropractic care. The heart, for instance, may benefit from improved blood circulation resulting from chiropractic adjustments. Research in the Journal of Evidence Based Complementary and Alternative Medicine suggests that chiropractic care positively influence cardiovascular health.
Nutritional Support for Chiropractic Wellness:
Nutrition plays an important role in supporting the body’s healing processes and maximizing the benefits of chiropractic care. Omega-3 fatty acids, found in fish oil supplements and many types of fish, have been shown to reduce inflammation and support joint health. Additionally, incorporating nutrient-rich foods like berries, leafy greens, raw nuts, avocado, mushrooms and artichokes into one’s diet can further enhance the body’s ability to heal and recover.
Magnesium, an essential mineral, is another ally in the quest for overall health. It plays a crucial role in muscle function and relaxation. A deficiency in magnesium can contribute to muscle tension, which may be alleviated through chiropractic care. Including magnesium-rich foods like almonds, spinach, and bananas in your diet can complement the benefits of chiropractic adjustments.
Vitamin D, known as the “sunshine vitamin,” is vital for bone health and immune function. Research in the Journal of Chiropractic Medicine suggests a potential link between vitamin D deficiency and musculoskeletal pain. Adequate sun exposure and incorporating vitamin D-rich foods like fatty fish (salmon, sardines), eggs, and mushrooms can contribute to the success of chiropractic care.
Choosing Innate Body Healing for Lower Back Pain:
Lower back pain is a widespread condition in the United States. People who suffer with this may undergo costly treatments like injections, surgeries, and emergency hospital visits in an attempt to find some relief. Use of chiropractic care or physical therapy has been found to reduce expensive healthcare visits and lower the costs.
A research study published in the journal “Healthcare” discovered that chiropractic care is a cost-effective alternative when compared with physical therapy. The study involved adults with at least three weeks of lower back pain over a six-month period.
Choosing Benefits of Chiropractic Therapy Over Surgery:
In a world where pharmaceuticals and surgeries are often considered the default solutions, chiropractic care stands as a truly comparable alternative. A study in the journal “Manipulative Physiological Therapy” demonstrated that chiropractic was as effective as surgery for sciatica. Sciatica is defined as pain in the back, hip or leg, caused by compression of a spinal nerve.
When two treatment groups were created and chiropractic therapy was compared with spinal disc surgery, significant improvement was seen in both patient groups. The study concluded: “Sixty percent of patients with sciatica who had failed other medical management, benefited from spinal manipulation to the same degree as if they underwent surgical intervention.”
Conclusion:
Chiropractic care isn’t just another treatment; it’s a celebration of the body’s incredible capacity to heal and thrive. Scientific studies consistently support the positive impact of chiropractic adjustments on various aspects of health, from spinal alignment, to the health of the organs, to immune system function. By embracing chiropractic and incorporating supportive nutrition, individuals can unlock the door to greatly increased health and well-being.
This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
In the ever-evolving landscape of nutrition and wellness, one dietary component that continues to stand the test of time is fiber.
Often applauded as a key player in maintaining a healthy lifestyle, high fiber foods offer a variety of benefits that contribute to our overall health and well-being. This article describes what fiber is, what its proven health benefits are, and the top foods that contain it.
What is Fiber?
Fiber, the indigestible part of plant foods, is a versatile compound that comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that aids in regulating blood sugar levels and lowering cholesterol. Insoluble fiber adds bulk to the stool, promoting healthy digestion and preventing constipation. Together, these forms contribute to the overall health of our digestive system.
Health Benefits of High Fiber Foods:
Digestive Harmony: Insoluble fiber, found in vegetables like broccoli and Brussels sprouts, promotes regular bowel movements, preventing constipation and maintaining a healthy digestive system. Studies in the “Journal of Nutrition” emphasize its role in preventing gastrointestinal disorders.
Heart-Friendly Nutrients: Soluble fiber-rich foods, such as berries and oats, contribute to heart health by lowering cholesterol levels. Research published in the “American Journal of Clinical Nutrition” suggests that a diet high in soluble fiber may significantly reduce the risk of cardiovascular diseases, providing a positive impact on overall longevity.
Blood Sugar Stability: Fibrous fruits like apples and pears contain soluble fiber that aids in stabilizing blood sugar levels. A study in “Diabetes Care” highlights the positive impact of soluble fiber in reducing the risk of type 2 diabetes and supporting overall blood sugar regulation.
Weight Management Support: High fiber foods, such as nuts and seeds, contribute to weight management by promoting a feeling of fullness. Research in the “International Journal of Obesity” supports the fact that incorporating nuts and seeds into the diet can assist in weight loss and maintenance.
Studies on How Fiber Extends Life:
Numerous studies have explored the correlation between high fiber intake and an extended life. A comprehensive analysis published in the “British Medical Journal” found that a diet rich in fiber is associated with a longer, healthier life. This is proof of the enduring impact of integrating fiber into our daily meals. A 25% reduction in death from all causes was observed for those consuming the most fiber.
7 of the Best High Fiber Foods with Studies on Their Benefits:
Broccoli: Rich in insoluble fiber, broccoli promotes intestinal health. Studies in the “International Journal of Molecular Sciences” suggest that compounds in broccoli may have anti-cancer properties, contributing to a longer and healthier life.
Berries (Blueberries, Raspberries): Packed with soluble fiber and antioxidants, berries support heart health. Research in the “Journal of Agricultural and Food Chemistry” indicates that the compounds in berries may have anti-aging effects.
Almonds: Almonds, a fiber-rich nut, contribute to weight management. The “Journal of Nutrition” suggests that the inclusion of nuts in the diet is associated with a reduced risk of cardiovascular diseases.
Avocado: Avocado, which is high in both soluble and insoluble fiber, supports heart health. A study in the “Journal of the American Heart Association” suggests that avocado consumption is linked to improved cardiovascular outcomes.
Spinach: Spinach is a fiber-packed leafy green. A study in the “European Journal of Nutrition” suggests that the fiber and antioxidants in spinach may contribute to improved gut health.
Oranges: Oranges, rich in soluble fiber, contribute to blood sugar stability. Studies in “Diabetes Care” emphasize the positive impact of citrus fruits on reducing the risk of type 2 diabetes.
Sweet Potatoes: Sweet potatoes, a fiber-rich vegetable, supports digestive health. The “Journal of Medicinal Food” highlights the potential anti-inflammatory and anti-cancer effects of the antioxidants in sweet potatoes.
Other High Fiber Foods:
In addition to the foods mentioned above, other high fiber foods include Brussels sprouts, kale, artichokes, lentils, bananas, peas, apples, chia seeds, sunflower seeds and carrots. These foods add diversity to a fiber-rich diet.
Lowest Fiber Foods:
Low fiber foods include highly processed snacks and foods like white bread, white biscuits, pancakes, cookies, chips, and sugary beverages.
Conclusion:
From supporting digestive health to fostering heart-friendly environments, high fiber foods contribute to a longer, healthier life. As we enjoy the vibrant flavors of fruits, vegetables, nuts, and seeds, lets envision the prospect of a long-lived future filled with health and vitality.
This health news is provided by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.
In the quest for a good, restful night’s sleep with less tossing and turning, people are reaching out to learn more about natural sleep aids and sleep-inducing foods.
At the top of many sleep foods lists are almonds – a healthy food that’s high in two of the best-known sleep substances – magnesium and melatonin.
Melatonin is a hormone that’s produced by a gland located in the center of the brain. At night or in the dark, this gland naturally releases melatonin to regulate the sleep cycle. A recent study appeared in the journal Nutrients called Dietary Sources of Melatonin.
The researchers in this study say that in the realm of plant foods, nuts contain the highest amount of melatonin. Almonds, walnuts and pistachios have good amounts of it. The study goes on to say it’s a proven fact that melatonin concentration in human blood can significantly increase after a person eats some melatonin-containing food.
Almonds are a special nut as they contain the highest magnesium levels. One ounce of almonds, which is about a handful or 23 nuts, contains 80 milligrams of magnesium. This is 20% of the suggested daily value of 400 milligrams.
Magnesium has the ability to promote sleep and this is thought to be linked to its actions in lessening inflammation in the body. In a study from the University of Medical Sciences in Iran, research was done with 46 adults who were experiencing insomnia. Taking two magnesium tablets twice a day resulted in significant increases in sleep duration and reduced cortisol levels in the body. Cortisol is a stress hormone made by the adrenal glands that can keep people awake.
A study on almonds as a sleep food for animals was reported in the Journal of Natural Medicine. A water-based extract of almonds was used in the study. With the almond extract, the scientists observed a significant prolongation of total sleeping time as well as significant increases in the deepest levels of sleep. The results suggest that a water-based extract of almond has significant sedative effects, which may support its therapeutic use for insomnia.
To increase magnesium in one’s diet, almonds can be eaten as a snack before bedtime and may also be used in any recipe that calls for walnuts, pecans or other nuts. Some ideas are to include them in granola mixtures, baked goods, fruit salads, vegetables and yogurt. Soaking raw almonds in a bowl of water overnight and drying them in the oven at low heat is known to increase their nutritional value and help with digestion, however this isn’t necessary in order to enjoy their benefits.
One magnesium-based supplement shown to be effective for insomnia is Sleep Minerals II from Nutrition Breakthroughs. This formula contains highly absorbable forms of magnesium and calcium, which are the best minerals for sleeplessness and insomnia, as well as for menopause insomnia, teenage insomnia, heart health, restless legs syndrome and bone strength.
Sleep Minerals II also includes vitamin D and zinc and is delivered in a softgel form with healthy carrier oils, making it more quickly absorbable than tablets or capsules and providing a deeper, longer-lasting sleep.
Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals II – I’m so sold on them I could go door to door promoting them. I’m 60 years old and have never slept so soundly.”
Richard P. of Parkville, Maryland says: “The Sleep Minerals are making quite a difference. I was regularly waking up at around 3:00 a.m. and after a few days use my sleep improved quite a lot. I wake up once a night to go to the bathroom, but the great thing is, I then fall back asleep and sleep several more hours. This has been a great improvement.”
A healthy plan for good sleep is to make good use of magnesium-rich foods such as almonds and also include an effective magnesium and calcium supplement for natural relief of sleeplessness.
This health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2001. Nutrition breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
There is a great handy chart below that contains some of the top natural remedies.
These are well-known healthy counterparts for many common medications. Add these powerhouse foods to your diet for any of the conditions shown.
An example of one of the best natural remedies is curcumin, the potent base nutrient of the spice turmeric. Research from the journal “Foods” has shown that curcumin can help in the management of inflammatory conditions, metabolic symptoms, arthritis, anxiety, muscle soreness and high blood pressure.
Regarding high blood sugar, the Journal of Diabetes Investigation discovered that: “A higher intake of fruit (especially berries), green leafy vegetables, yellow vegetables, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), is associated with a lower risk of type 2 diabetes.”
Raw tomatoes may be one of the best natural remedies for high cholesterol. One study from Mexico found that fourteen servings of raw tomato per week for one month, resulted in a favorable effect on cholesterol levels in overweight women.
If you are taking any medications, be sure to check with your doctor before making any changes to their advice.
This news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy with calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.
Enjoy the chart below and put it to good use by adding these healthy foods!
Here’s to your health,
Jobee Knight
Nutrition Breakthroughs Chart shared by courtesy of LiveLoveFruit.com
Welcome back to another edition of our “Friday Fun Facts on Nutrition!” Get ready to be intrigued by some fascinating and little-known facts about food. Here’s to your enjoyment of a fun and nutritious Friday.
Chart shared by courtesy of 
