Because of the natural sugars in fruit, one might think that it should be avoided in order to prevent diabetes.
On the contrary, a study recently published in the British Medical Journal has found that greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes (adult-onset diabetes), whereas greater consumption of fruit juice is associated with a higher risk.
Fruits are very rich in antioxidants, which are substances that protect our tissues from the reactions of oxygen inside the body. Natural processes such as digestion and metabolism create accumulated oxygen reactions that contribute to the aging and disease process. Fruits are good at neutralizing these particles and are also a valuable source of fiber and plant coloring and pigments that have beneficial health effects.
The study on fruit’s effect on diabetes prevention was centered at the Harvard School of Public Health in Boston. Participants totaled 187,000 people and were women from the Nurses’ Health Study (1984-2008), women from the Nurses’ Health Study II (1991-2009), and men from the Health Professionals Follow-up Study (1986-2008). They were all free of major diseases at the starting point. Questionnaires were used to collect detailed data.
While blueberries, grapes, and apples provided the most benefits for diabetes prevention, blueberries provided the greatest advantage when three servings per week were eaten — a 26% reduction in the odds to develop diabetes. Servings of cantaloupe on the other hand, increased the risk by 10%, and three servings of fruit juice increased the risk by 8%. Peaches, plums, apricots, prunes, oranges, and strawberries had a neutral risk for diabetes.
Blueberries have other significant health benefits as well. The bilberry fruit is a close cousin to the famous blueberry. During World War II, British fighter pilots reported improved nighttime vision after eating bilberry jam.
One of the most important studies on bilberries was done by researchers at the Human Nutrition Research Center in Boston, MA. The researchers used an enriched extract of bilberry in a test tube along with human retina cells. The cells were exposed to oxygen damage and bilberry was shown to have a profound antioxidant effect – protecting and reversing the damage.
Bilberry removed the stress in eye tissue, which is a strong indicator that it can safeguard the eyes against disorders of aging such as macular degeneration (blurred vision), cataracts (cloudy vision) and glaucoma (eye pressure on the optic nerve).
So let’s get that fruit out for dessert and eat it for refreshing, nourishing snacks!
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. 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, arthritis, aches and pains, stronger hair, better nails, and more energy.
I’ve included a great chart below that contains the top eight ways to select the highest quality food and the most healthy fruits and vegetables. Feel free to share it with others.
For example, studies have shown that organically-grown foods provide many benefits such as higher levels of health-giving plant chemicals, higher levels of omega-3 fatty acids in organically raised milk and beef, and a lack of pesticides. Pesticides are strong chemicals used to kill insects on fruits and vegetables and they’ve been linked to reproductive harm and other illnesses.
Animals that have free-range access to the outdoors (rather than being kept in crowded cages) and that are fed non-gmo feed, can truly give us a healthier way to eat meats.
By Kayla McDonell, RD (Registered Dietician) | Courtesy of Authority Nutrition
Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II *************************************
Coconut oil has been getting a lot of attention lately, and for good reason.
It’s linked to numerous health benefits, including weight loss.
There have also been claims that it can clean and whiten your teeth, while helping to prevent tooth decay.
This article examines the latest research on coconut oil, your dental health and teeth.
What is Coconut Oil?
Coconut oil is an edible oil extracted from coconut meat, and is one of the world’s richest sources of saturated fat.
However, coconut fat is unique because it is made almost entirely of medium-chain triglycerides (MCTs).
MCTs are metabolized differently than the long-chain fatty acids found in most other foods, and have many potential health benefits.
Lauric acid is a medium-chain fatty acid that makes up almost 50% of coconut oil. In fact, this oil is the richest source of lauric acid known to man.
Your body breaks lauric acid down into a compound called monolaurin. Both lauric acid and monolaurin can kill harmful bacteria, fungi and viruses in the body.
According to research, lauric acid is more effective at killing these pathogens than any other saturated fatty acid (1).
What’s more, studies suggest that many of the health benefits associated with coconut oil are directly caused by lauric acid (2).
The most popular ways to use coconut oil for your teeth are using it in a process called “oil pulling,” or making toothpaste with it. Both are explained later in the article.
Bottom Line: Coconut oil is an edible oil extracted from the meat of coconuts. It is high in lauric acid, which has been known to kill harmful bacteria, fungi and viruses in the body.
Lauric Acid Can Kill Harmful Mouth Bacteria
One study tested 30 different fatty acids and compared their ability to fight bacteria.
Of all the fatty acids, lauric acid was the most effective (3).
Lauric acid attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease (4).
It is particularly effective at killing an oral bacteria called Streptococcus mutans, which is a leading cause of tooth decay.
Bottom Line: The lauric acid in coconut oil attacks harmful bacteria in the mouth that can cause bad breath, tooth decay and gum disease.
It Can Reduce Plaque and Fight Gum Disease
Gum disease, also known as gingivitis, involves inflammation of the gums.
The main cause of gum disease is the buildup of dental plaque due to harmful bacteria in the mouth.
Current research shows that coconut oil can decrease plaque buildup on your teeth and fight gum disease.
In one study, oil pulling with coconut oil significantly decreased plaque buildup and signs of gingivitis in 60 participants with plaque-induced gum disease (5).
What’s more, a significant decrease in plaque was noticed after just 7 days of oil-pulling, and plaque continued to decrease over the 30-day study period.
After 30 days, the average plaque score decreased by 68% and the average gingivitis score decreased by 56%. This is a major decrease in both plaque and gum inflammation.
Bottom Line: Oil pulling with coconut oil helps decrease plaque buildup by attacking harmful mouth bacteria. It can also help fight gum disease.
It Can Prevent Tooth Decay and Loss
Coconut oil attacks Streptococcus mutans and Lactobacillus, which are the two groups of bacteria primarily responsible for tooth decay (6).
Several studies suggest that coconut oil can reduce these bacteria as effectively as chlorhexidine, which is the active ingredient used in many mouth rinses.
For these reasons, coconut oil can help prevent tooth decay and loss.
Bottom Line: Coconut oil attacks the harmful bacteria that cause tooth decay. Studies have shown that it can be as effective as some mouth rinses.
How to Oil Pull With Coconut Oil
Oil pulling is a growing trend, but it’s not a new concept.
In fact, the practice of oil pulling started in India thousands of years ago.
Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. In other words, it’s like using oil as a mouthwash.
Here’s how to do it:
Put a tablespoon of coconut oil in your mouth.
Swish the oil around for 15–20 minutes, pushing and pulling it between teeth.
Spit out the oil (into the trash or toilet, since it can clog sink pipes).
Brush your teeth.
The fatty acids in the oil attract and trap bacteria so each time you oil pull, you are removing harmful bacteria and plaque from your mouth.
It’s best to do this right away in the morning, before you eat or drink anything.
Bottom Line: Oil pulling is the act of swishing oil in your mouth for 15 to 20 minutes and then spitting it out. It removes harmful bacteria and plaque.
Homemade Toothpaste with Coconut Oil
Coconut oil has many uses, and you can also make your own toothpaste with it.
Here is a simple recipe:
0.5 cup coconut oil.
2 tablespoons baking soda.
10–20 drops of peppermint or cinnamon essential oil.
Heat the coconut oil until it becomes soft or liquid.
Stir in the baking soda and mix until it forms a paste-like consistency.
Add the essential oil.
Store toothpaste in a sealed container.
To use, scoop it with a small utensil or toothbrush. Brush for 2 minutes, then rinse.
Bottom Line: In addition to oil pulling, you can make your own toothpaste using coconut oil, baking soda and essential oil.
Take Home Message
Coconut oil attacks the harmful bacteria in your mouth.
It can reduce plaque buildup, prevent tooth decay and fight gum disease.
For these reasons, oil pulling or brushing your teeth with coconut oil can significantly improve oral and dental health.
This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
There is a very helpful chart below that contains hand exercises for easing and relieving arthritis pain. These movements can also be of assistance with wrist soreness and carpal tunnel syndrome, which is a condition that causes numbness, pain or tingling in the hand or arm due to a nerve in the wrist being compressed.
Some other good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger, or MSM to reduce inflammation and soreness.
Ginger for Arthritis
Arthritis causes pain, swelling, and reduced motion in the joints. It can occur in any joint, but usually it affects the hands, knees, hips or spine.
A recent study published in the journal “Arthritis” found that a standardized ginger extract is as effective as the anti-inflammatory drug betamethasone for all types of arthritis, but without the many side effects the drug is known for (fluid accumulation, nausea, adrenal gland suppression, insomnia and depression).
Studies on MSM for Arthritis
Sulfur-containing supplements such as MSM hold great promise for people with joint-cartilage problems. It has been shown in studies to remedy arthritis and provide relief. Sulfur is particularly concentrated in the joints, nails, skin, hair and connective tissues.
MSM sulfur is a white, water-soluble element found in nature and in foods such as milk, fresh fruits, vegetables, seafood and meat. Food processing methods like heating, washing and freezing all deplete MSM in foods, making regular replenishment beneficial.
In one study of MSM, University of California School of Medicine professor Ronald Lawrence, M.D., followed 16 patients with degenerative arthritis – a form of joint disease. The patients who took MSM daily for six weeks reported an 80 percent reduction in pain. Dr. Lawrence has also conducted studies showing that MSM increases hair growth and brilliance, as well as nail thickness and length.
This health information on hand exercises for arthritis and natural arthritis remedies is brought to you by Nutrition Breakthroughs.
Nutrition Breakthroughs provides the effective natural sleep aid Sleep Minerals II and the natural solution for joint relief, pain relief and increased energy which contains pure MSM, Joints and More.
Hand exercises can ease and relieve arthritis pain. These movements can also be of assistance with wrist soreness and carpal tunnel syndrome, which is a condition that causes numbness, pain or tingling in the hand or arm due to a nerve in the wrist being compressed.
How can I slow down arthritis in my hands?
Some good tips for managing arthritis and reducing pain would be to do some regular gentle physical exercise such as taking walks or swimming, getting a good night’s sleep each night, and taking fish oil supplements, ginger or MSM to reduce inflammation and soreness.
17 Scientifically Proven Benefits of Omega-3 Fatty Acids
By Freydis Hjalmarsdottir, MS (Master of Science in Human Nutrition) – Courtesy of Authority Nutrition
This article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
Note: Omega-3 fatty acids are most often found in fish like salmon and halibut, in fish oil supplements, in nuts like almonds and walnuts, and in flaxseed oil. ********************************************************************************************
Omega-3 fatty acids are incredibly important.
They can have all sorts of powerful health benefits for your body and brain.
In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are supported by science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Symptoms include sadness, lethargy and a general loss of interest in life.
Anxiety is also a very common disorder, and is characterized by constant worry and nervousness.
Interestingly, studies have found that people who consume omega-3s regularly are less likely to be depressed.
What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms get better.
There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.
One study even found EPA to be as effective against depression as Prozac, an antidepressant drug.
Bottom Line: Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a major structural component of the brain and retina of the eye.
When you don’t get enough DHA, vision problems may arise.
Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.
Bottom Line: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye. (Polyunsaturated fats are found in animals and vegetables and include nuts, seeds, fish, algae and leafy greens).
Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including:
Better communication and social skills.
Less behavioral problems.
Decreased risk of developmental delay.
Decreased risk of ADHD, autism and cerebral palsy.
Bottom Line: Getting enough omega-3s during pregnancy and early life is crucial for the development of the child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.
4. Omega-3s Can Improve Risk Factors For Heart Disease
Heart attacks and strokes are the world’s leading causes of death.
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later found to be partially due to omega-3 consumption.
Since then, omega-3 fatty acids have been shown to have numerous benefits for heart health.
Triglycerides (fats): Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure.
HDL-cholesterol: Omega-3s can raise HDL (the “good”) cholesterol levels.
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
Plaque: By keeping the arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden the arteries.
Inflammation: Omega-3s reduce the production of some substances released during the inflammatory response.
For some people, omega-3s can also lower LDL (the “bad”) cholesterol. However, the evidence is mixed and some studies actually find increases in LDL.
Interestingly, despite all these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit.
Bottom Line: Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes.
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.
Several studies have found that children with ADHD have lower blood levels of omega-3 fatty acids, compared to their healthy peers.
What’s more, numerous studies have found that omega-3 supplements can actually reduce the symptoms of ADHD.
Omega-3s help improve inattention and the ability to complete tasks. They also decrease hyperactivity, impulsiveness, restlessness and aggression.
Recently, researchers evaluated the evidence behind different treatments for ADHD. They found fish oil supplementation to be one of the most promising treatments.
Bottom Line: Omega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression, to name a few.
6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions.
It includes central obesity (belly fat), high blood pressure, insulin resistance, high triglycerides and low HDL levels.
It is a major public health concern, since it increases your risk of developing many other diseases. These include heart disease and diabetes.
Omega-3 fatty acids can reduce insulin resistance and inflammation, and improve heart disease risk factors in people with metabolic syndrome.
Bottom Line: Omega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.
7. Omega-3s Can Fight Inflammation
Inflammation is incredibly important. We need it to fight infections and repair damage in the body.
However, sometimes inflammation persists for a long time, even without an infection or injury being present. This is called chronic (long-term) inflammation.
It is known that long-term inflammation can contribute to almost every chronic Western disease, including heart disease and cancer.
Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation such as inflammatory eicosanoids and cytokines (these are hormone-like molecules that assist with healthy cellular activity).
Studies have consistently shown a link between higher omega-3 intake and reduced inflammation
Bottom Line: Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
8. Omega-3s Can Fight Autoimmune Diseases
In autoimmune diseases, the immune system mistakes healthy cells for foreign cells and starts attacking them.
Type 1 diabetes is one prime example. In this disease, the immune system attacks the insulin-producing cells in the pancreas.
Omega-3s can help fight some of these diseases, and may be especially important during early life.
Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes in adults and multiple sclerosis.
Omega-3s have also been shown to help treat lupus (skin inflammation), rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
Bottom Line: Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
9. Omega-3s Can Improve Mental Disorders
Low omega-3 levels have been reported in people with psychiatric disorders.
Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder.
Supplementing with omega-3 fatty acids may also decrease violent behavior.
Bottom Line: People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.
10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease
A decline in brain function is one of the unavoidable consequences of aging.
Several studies have shown that higher omega-3 intake is linked to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.
Additionally, one study found that people who eat fatty fish tend to have more gray matter in the brain. This is brain tissue that processes information, memories and emotions.
Bottom Line: Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.
11. Omega-3s May Help Prevent Cancer
Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.
Interestingly, studies have shown that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.
Additionally, omega-3 consumption has been linked to a reduced risk of prostate cancer in men and breast cancer in women. However, not all studies agree on this.
Bottom Line: Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.
12. Omega-3s Can Reduce Asthma in Children
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of the lungs.
What’s more, asthma rates have been increasing over the past few decades.
Several studies have linked omega-3 consumption to a lower risk of asthma in children and young adults.
Bottom Line: Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.
13. Omega-3s Can Reduce Fat in The Liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you think.
It has increased with the obesity epidemic, and is now the most common cause of chronic liver disease in the Western world.
Supplementing with omega-3 fatty acids has been shown to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.
Bottom Line: Omega-3 fatty acids have been shown to reduce liver fat in people with non-alcoholic fatty liver disease.
14. Omega-3s May Improve Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect the skeletal system.
Studies indicate that omega-3s can improve bone strength by increasing the amount of calcium in bones. This should lead to a reduced risk of osteoporosis.
Omega-3s may also help with arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.
Bottom Line: Omega-3s can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.
15. Omega-3s Can Alleviate Menstrual Pain
Menstrual pain occurs in the lower abdomen and pelvis, and often radiates to the lower back and thighs.
It can result in significant negative effects on a person’s quality of life.
However, studies have repeatedly shown that women who consume the most omega-3s have milder menstrual pain.
One study even found that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.
Bottom Line: Omega-3 fatty acids can reduce menstrual pain. One study even found that an omega-3 supplement was more effective than ibuprofen, an anti-inflammatory drug.
16. Omega-3 Fatty Acids May Improve Sleep
Good sleep is one of the foundations of optimal health.
Studies show that sleep deprivation is linked to many diseases, including obesity, diabetes and depressio.
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.
Low levels of DHA have also been linked to lower levels of the hormone melatonin, which helps you fall asleep.
Studies in both children and adults have shown that supplementing with omega-3 increases the length and quality of sleep.
Bottom Line: Omega-3 fatty acids, especially DHA, may improve the length and quality of sleep in children and adults.
17. Omega-3 Fats Are Good For Your Skin
DHA is a structural component of the skin. It is responsible for the health of cell membranes, which make up a large part of skin.
A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits the skin in several ways, including:
Managing oil production in skin.
Managing hydration of the skin.
Preventing hyperkeratinization of hair follicles (the little red bumps often seen on upper arms).
Preventing premature ageing of the skin.
Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.
Bottom Line: Omega-3s can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage.
Omega-3s Have Many Health Benefits
Omega-3 fatty acids are incredibly important for optimal health.
Getting them from whole foods, such as eating fatty fish 2 times per week, is the best way to ensure optimal omega-3 intake.
However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement.
For people who are lacking in omega-3, this is a cheap and highly effective way to improve health.
This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.
I’ve included an interesting and useful chart below containing healing herbs and spices – “A Medicine Cabinet in Your Kitchen.”
One good example is a healing herb that was the subject of a research study published in the journal “Circulation”. Researchers found that a pain ointment containing the main ingredient in cayenne pepper was able to reduce damage to the heart during a heart attack. An incredible 85 percent reduction in cardiac cell death was observed.
Cinnamon is more than a delicious seasoning. Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure as well as blood sugar levels by adding cinnamon to the morning cereal.
Ginger contains many healing properties. For women with PMS, scientists at the University of Medical Sciences in Tehran, Iran compared ginger capsules with two different kinds of anti-inflammatory drugs. 150 women participated and they were divided into three groups. At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.
Sage is a delicious herb used in cooking, particularly with poultry and pasta sauces, and it has a long history of use for medicinal purposes. It’s been used by herbalists to treat sore throats, strengthen the nervous system and improve brain function.
The German Health Commission officially approved the use of sage for excessive sweating and one German study found sage to reduce excessive perspiration by 50%. Sage leaf is also a well-researched remedy for hot flashes and night sweats in menopause.
Regarding the use of minerals such as calcium and magnesium for good sleep and remedying insomnia, William Sears, M.D. writes that: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”
In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.
Check out the amazing health benefits of these power-packed small morsels in the chart below. Seeds such as flax, chia, sunflower and pumpkin have major healing effects. Because of their high fat content, seeds soak up pesticides and toxins like little sponges. Organic is best.
According to Authority Nutrition: “Pumpkin seeds may be small, but they’re packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.”
“Because of this, pumpkin seeds have been associated with several health benefits. These include improved heart health, prostate health, protection against certain cancers and improved sleep.”
Another famous healthful seed is the sunflower seed, which can be eaten as a crunchy snack or used as creamy sunflower seed butter. They are a good source of vitamin E, B complex vitamins and many minerals. These nutrients help protect the heart, give us energy, and strengthen our immunity against infections.
Here is a great chart of colon cleansing foods for better stomach and colon health. One example of a good cleansing food is the avocado. It contains fiber, vitamin C and healthy, plant-based fats, which all help with good digestion and elimination.
Dark leafy greens are some of the richest-mineral containing foods, and they also contain chlorophyll, which is the healthy nutrient in plants that makes them green. These greens soothe the lining of the stomach and adhere to any toxins to help eliminate them from the body.
Keeping well hydrated with plenty of clean, filtered water may be the number one, most important thing to keep things cleansed and moving smoothly. Drinking half a cup or a cup of water in the morning on an empty stomach can do wonders for cleansing the body. And be sure to drink it during the day in-between meals.
To your good health,
Maker of the original calcium and magnesium based sleep aid Sleep Minerals II
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.
One example of a natural health remedy 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 or their fiber, is associated with a lower risk of type 2 diabetes.”
Raw tomatoes may be one of the best 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.
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.
Here’s to your health,
Toll-Free U.S. (888) 861-0326
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The Top 3 Anti Inflammatory Foods for Better Sleep and Good Health
Inflammation comes into play in our bodies when bacteria, viruses, damaged cells or unhealthy substances are recognized and attacked by our immune system. Without immunity and inflammation, healing would not take place.
This system defends our health and is made up of white blood cells called “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.
In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s and more.
Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body. Here are the top three food-based anti inflammatory foods.
Vitamin D Foods
Vitamin D has been the subject of many studies for its potent anti-inflammation properties. The foods highest in vitamin D include sardines, wild caught salmon, mackerel, herring, maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.
A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.
Vitamin D has also been studied for its benefits with sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.
This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.
A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts. The authors say: “Walnuts could be predicted to be more anti inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants).
ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”
Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”
Oleic acid is the main fatty acid found in olive oil. This substance has been shown to greatly reduce levels of inflammation in the body. A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”
”Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”
The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia. Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well. Neurotransmitters are those molecules that keep the cellular communications moving.
In another study from the journal “Nutrients” researchers found that people who eat a Mediterranean diet of fruit, vegetables, whole grains, olive oil, legumes and fish have better sleep quality. In fact, the authors said that “exclusion of no individual component, besides olive oil, showed significant association with the aspects of sleep quality, including sleep duration and efficiency. This suggests that olive oil may play an independent role in sleep quality.”
Olive may accomplish this benefit to good sleep by stabilizing blood sugar levels, calming the heart, inducing relaxation, and cleansing the body of toxins,
Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, ginger, wild salmon, beets, garlic, oysters, yogurt and other probiotic dairy foods. Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.
This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. 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.
What is the most effective natural anti inflammatory?
Vitamin D rich foods such as sardines, wild caught salmon, mackerel, herring, cod liver oil, and organic vitamin D fortified milk and yogurt. Other top ones include natural fats like walnuts and especially olive oil. Additional foods are broccoli, green leafy vegetables, blueberries, pineapple, coconut oil, turmeric, ginger, beets, garlic and oysters.
Can anti inflammatory foods help arthritis?
In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues. This can lead to arthritis, celiac disease, irritable bowel disease and other “autoimmune” conditions. Eating naturally anti inflammatory foods can reduce the symptoms of inflammation and help to repair and heal the body.
Do anti inflammatory foods work?
One study from Italy found that an anti inflammatory Mediterranean-type diet reduces inflammation in women with diabetes and also provides cardiovascular benefits and healthier insulin sensitivity. A Mediterranean diet focuses mostly on vegetables, fruit, whole grains, olive oil, legumes and fish. Virgin olive oil in particular, contains numerous compounds that exert potent anti-inflammatory actions in the body.