Incredible benefits of eating oranges

Benefits of oranges for weight loss

Benefits of eating oranges are very numerous, either you take it in the raw form or refined form. However, eating oranges too much can as well pose some health challenges. In the post, we will exhaust the benefits of eating oranges, facts about oranges and benefits of oranges for weight loss.

Benefits of eating orange

Oranges also known as citrus are basically grouped into two categories’ bitter and sweet. However, the sweet category is mostly consumed.

Bitter orange, known as citrus aurantium is used to prepare marmalade or jam and their zest (outer skin) is also used as flavour for liqueurs like Cointreau.

The average size of an orange has approximately 85 calories. It does not contain fat, sodium or cholesterol. Oranges are also popularly known for their richness in vitamin C.

In addition, oranges are enriched with fiber. All of these nutrients accounts for the many health benefits of oranges.

Orange benefits for men and women

1. GOOD FOR THE HEALTH
Oranges are highly enriched with vitamin C, chlorine, fiber and potassium which play great roles in the wellbeing of the heart. The combination of these nutrients gives your ticker a big boost.

Potassium is an electrolyte mineral, which allows the passage of electricity through the body; in order to keep the heart beating. One of the main causes of arrhythmia (irregular heartbeat) is potassium deficiency.

A study conducted in 2012, showed that individuals who consumed 4,069mg of potassium daily had a 49% lower risk of heart disease, as opposed to those that consumed only 1000mg who stood a higher chance of heart disease.

A research stated that the potassium available in orange assists in the reduction of blood pressure, as such combating stoke. She also noted that oranges are also high in folate, a compound which decreases homocysteine level (homocysteine is a cardiovascular risk factor).

2. CONTROLS BLOOD SUGAR LEVEL
Even though oranges have a sweet and juicy taste, they contain less sugar. The abundance of fibre in oranges helps to balance the blood sugar level of the body. Orange is a healthy chow for people suffering from diabetes.

Fructose is the natural sugar in oranges, and it assists in ensuring that the blood sugar level does not rise too high after the intake of orange. The glycemic index of orange is 40; this is moderate and orange regarded as low in sugar, because only food with glycemic index of 50 and above are considered high in sugar.

3. REDUCES THE RISK OF CANCER

A study published by the America journal of epidemiology revealed that a regular intake of banana, orange and orange juice in the first two years of a person’s life decreases the chance of developing childhood leukemia.

The vitamin C and antioxidants contained is essential for building the body’s immunity resistance to disease like cancer. In addition, the fibrous nature of orange also affords for its protectiveness against cancer.

A suitable quantity of vitamin C is vital and has great benefits as an antioxidant; however the mandated therapeutic quantity for cancer is more than we can consume.

A study established that the vitamin C gotten from oranges may be channeled weaken colorectal cancerous cells; however 300-oranges value of vitamin C is required. Nevertheless, orange is very helpful to combat against cancer.

4. AIDS DIGESTION

Orange is a nutritional food that is low in fat. It has a low glymeric index which makes it a superlative food to take in order to fight against obesity; which leads to other cardiovascular diseases such as diabetes, stroke, high blood pressure and heart disease.

Food with high glycemic index prickles quickly, after ingested, while food with low glycemic index such as vegetables and fruits like oranges regulates the body sugar; thereby reducing fat.

5. IMPROVES SIGHT
Vitamin C is not the only vitamin contained in orange. Orange is also enriched with vitamin A, which contains carotenoid compounds such as zeaxanthin, lutein and beta-carotene.

These compounds help to prevent macular degeneration that results from old age; an irrepressible disorder that haze the central vision.

Vitamin A is also vital for the absorption of light to the eye, thereby improving night vision. Also, the American Optometric Association asserted that Vitamin C is a helpful nutrient for the reduction of cataract risks and also lowers the advancement of macular degeneration.

6. BOOSTS THE IMMUNE SYSTEM
Vitamin C contained in orange has been discovered to boost the immune system. It sifts and nullifies free radicals; in a bid to protect the body cells. Free radicals are the cause of severe ailments like cancer, heart disease.

Oranges reduces the chances of those ailments and also boosts the immune system, so that it will be stronger to fight viruses and infections like common cold which arise on a daily basis. It also prevents frequent ear infection.

7. FIGHTS DIABETES
Oranges are rich in fiber. Fiber helps to lessen the sugar level of people suffering from type 1 diabetes and also stabilize blood sugar and insulin level in individuals suffering from type 2 diabetes.

The American diabetes association records oranges and other citrus fruits as super food for people suffering from diabetes.

8. NUTRITIONAL VALUE
Many doctors suggest regular intake of orange due to its nutritional benefits. An average orange (about 154g) comprises of 80 calories, 0g of fat, 250mg of potassium, 19g of carbohydrate (14g of sugar and 3g of dietetic fiber) and 1g of protein.

Also, the intake of oranges affords the body with at least 130 percent of vitamin C, 2 percent of vitamin A and 6 percent of calcium required for the day.

Furthermore, oranges contain thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper. The high vitamin C content (over twice the daily need) in orange, accounts for its ability to improve the body’s immune system.

Oranges also contain zeaxanthin, choline, and carotenoids. Choline is a significant nutrient found in oranges that aid sleep, controls muscle movement, develops learning and improves memory.

Choline also assists in developing the construction of cellular membranes and absorption of fat. Additionally, it supports in the spread of nerve impulses, and decreases prolonged inflammation.

9. Benefits of orange for skin
Just like the common saying of ‘an apple a day keeps the doctor away’; an orange a day also has huge significance to the internal, as well as the external parts of the body.

An orange a day can make your skin dazzling and fresher. As stated earlier, oranges holds antioxidants, which help secures the skin from damages initiated by free radicals; which can cause signs of aging and wrinkles on the skin.

Vitamin C acquired from orange also plays a vital role in the creation of collagen; which is the support system of your skin.

10. Prevents Constipation
Oranges contained with both soluble and insoluble fibre. These fibres assist in providing an efficient working of your intestines and stomach. They also fight against irritable bowel syndrome. Additionally, these fibres enormously aids in the management of constipation.

Benefits of oranges for weight loss

Oranges can help achieve some weight loss benefits of oranges for weight loss. Oranges are rich in vitamins you need and also are fat-free, low in calories, filling fiber and energy density.

Benefits of oranges for weight loss

In fact, according to research published in “The American Journal of Clinical Nutrition” fruits and vegetables, in general, are suitable for weight loss.

People who ate more fruits and vegetables are more likely to lose weight than those who ate less.

Tips for intake of oranges:

• The skin of oranges is peeled off to make it ready for consumption. You can cut it in two and suck out the juice or you can chop in small sizes and eat. To ensure that you take an orange a day, you can keep a bowl of peeled oranges on your table.
• You can prepare a fruit salad with strawberries, pineapple, mandarin oranges and grapes. Relishing on different nutritional fruit blends is not be a bad idea after all.
• Add some orange slices to your salad.
• Concoct your own juice! Nothing tastes as good as a freshly squeezed orange juice in the morning. Making your own juice will ensure the non-addition harmful preservatives or sweeteners.

HEALTH RISKS OF ORANGE
Although, orange contains few calories, however, excess intake of it daily is likely to result in some of the following health risk:
  1. Too much oranges may result in weight gain
  2. Taking excess quantity of orange and orange juice can cause abdominal cramps
  3. The high amount of fiber in orange can cause diarrhea.
  4. Beta-blockers; a type of medication normally recommended for heart diseases, can trigger potassium levels to rise in the blood.

Therefore, high potassium foods such as oranges and bananas should taking moderately when taking beta-blockers.

• Consuming too much potassium can also be damaging for people whose kidneys are not functioning perfectly.

The inability for the kidney to release excess potassium from the body is a fatal situation, hence individuals with kidney issues are advised to reduce their intake of potassium-rich food such as orange.

• People suffering from gastro-esophageal reflux disease (GERD) may go through escalated symptoms such as heartburn and spewing when consuming foods with high acidic contents such as citrus fruit; although, reactions may reactions differ with individuals. It is the general eating pattern that is most important in disease avoidance and attaining good health. Individuals are advised to eat a diet with variations than to focus on some particular foods.

Facts about Oranges

It is one of the most popular fruits around the world.

The pulpy fruit has brightly colored outer rind housing its juice

Stronger than 600 varieties of oranges are around the world.

Oranges origin can be dated back to around 4000 B.C. in Southeast Asia. According to history, its spread from Southeast Asia to India.

Oranges are a hybrid of the pomelo and the tangerine.

The orange tree always have an average height of 9 to 10m. It is an an evergreen, flowering tree.

The flowers of an orange tree are white in color and have a wonderful fragrance.

Ideal conditions for growing oranges are in sub-tropical areas that have good amounts of sunshine yet moderate to warm temperatures 15.5°C – 29°C (60°F – 84 °F).

There are typically ten segments inside an orange.

Oranges contain vitamin C, fiber, potassium and choline, which are all good for your heart, so the fruits may give your ticker a big boost. Potassium, an electrolyte mineral, is vital for allowing electricity to flow through your body, which keeps your heart beating.

 

Amazing health benefits of ginger

health benefits of ginger

Before we talk about the health benefits of ginger and ginger health benefit for skin, it is imperative I answer the question, what ginger is like even though I am sure you know what the fruit is.

health benefits of ginger

What is ginger?
Ginger is an aromatic rhizome which belongs to the family of Asian herbs. It is a spice as well as a carminative and stimulant.

The scientific name of ginger is zingier officinal. Ginger is a widely used root, both in cookery and medications; because of its unique flavour and medicinal attributes.

Below are 10 out of the many health benefits of ginger:

Ginger benefits for men and women

1. BLOOD PRESSURE REDUCTION
Hypertension, which is popularly known as high blood pressure is caused by the excessive consumption of processed food.
The Mayo clinic mentioned that hypertension, if left unattended to, sooner or later results in damages in the arteries, brain, kidney, eyes and heart of the body.

Doctors often prescribe high blood pressure medications to patients suffering from hypertension; however, these medications may have several allergic reactions and side effects on individuals.

It is for this reason that natural remedies are highly sought for.

Given, taken together with other supplements have been proven to regulate the blood pressure, by acting as a vasodilator i.e. it expands the blood vessels.

Vasodilation is supportive for increase in blood circulation around the body; thereby resulting to an overall reduction of the blood pressure throughout the body.

Also contained in Ginger is potassium; a mineral which research have shown to have positive effects in lowering the blood pressure.

The United States Department of Agriculture (USDA) revealed that ginger contains 415mg of potassium per 100g; a volume higher than banana – popularly known for its riches in potassium, which contains 358mg of potassium per 100g.

2. ANTIBACTERIAL PROPERTIES
If you are still not convinced about the medicinal value of ginger, then be ready to have a mind-shift as a result of this benefit.
It has been discovered by researchers that ginger is an effectual antibacterial for a lot of stubborn drug-resistant bacterium.

These studies which were carried out using clinical applications gave rise to the assertion that ginger holds a high potentiality of the treatment to many microbial diseases such as Bacillus and E.Coli.

Furthermore, in oral health, two types of ginger have been revealed to deter the growth of pathogens which take part in periodontitis (inflammation of the gum usually caused by gum bacteria).

This great antibacterial quality exhibited by ginger affords the root worthiness of being called a medicine.

3. REGULATES CHOLESTROL LEVEL
Ginger is useful in decreasing blood pressure and it is also advantageous for the maintenance of cholesterol levels.
In particular, ginger reduces low density lipoproteins (LDL) cholesterol.

The America heart association termed LDL cholesterol as bad cholesterol. It is undesirable and lousy cholesterol which highly contributes to the accumulation of fats in the arteries; this build-up of fat is also referred to as atherosclerosis and it increases the risk of cardiovascular diseases such as stroke.

4. MENSTRUAL PAIN REDUCTION
Menstrual pain can be very enervating. A lot of women even fall sick as a result of the excruciating pain caused by the cramps.
There are many over-the-counter pain killers that are earmarked for this pain, but ginger is most likely the best option.

In a study conducted, it was revealed that ginger is as effectual as ibuprofen in the lessening of pains associated with dysmenorrhea (painful menstruation) in women.

Cramps in the abdomen and lower back are symptoms associated with dysmenorrhea. It is relieving to know that ginger can be very much useful during this period.

So, on you next menstrual cramp experience, get ginger!

5. NAUSEA REDUCTION
A physical unwellness usually associated with irritation and vomiting is Nausea.
Nausea surfaces in different forms, such as motion sickness, post-surgery effects, pregnancy, chemotherapy, morning sickness.

The symptoms of nausea make it a terrible situation that no one wants to experience. Ginger has been proven to be an efficient cure for nausea related to pregnancy and chemotherapy.

It has also been discovered to reduce the intensity of nausea one might have experienced from seasickness.

Though it is common for people to suffer nausea after a surgery, however, researchers have indicated the use of ginger is an efficacious measure for the reduction of post-operative nausea and vomiting.

In addition, ginger can be of enormous help to cancer patients. A study on both adults and children going through chemotherapy was carried out and ginger was discovered to be effective in relieving the individuals from the nausea that followed the medications.

Based on scientific assertions, ginger is obviously worth giving a try for any kind of nausea.

6. STIMULATES DIGESTION
Have you ever had a feel of indigestion? If you have then you would be aware that it could really be painful. Heartburn and constipation are discomforting and painful.

Ginger is effective in solving various issues relating to the digestive health.
Function dyspepsia is a medical condition characterized by upper abdominal discomfort that can be likened to acid reflux; which contributes to slackening the digestive system.

Ginger aids gastric emptying (body’s ability to efficiently release food from the stomach). This process strengthens the mobility in the digestive system; making the occurrence of indigestion or heartburn almost impossible.

A study carried out on a number of healthy individuals, revealed that the intake of 1200mg capsules of ginger along with a meal invigorates digestion; to a doubled rate of gastric emptying.

Imagine the relief that can be derived from a doubled performance of food digestion and emptying.

The efficiency of the body’s digestive system is directly proportional to the body’s energy level. As a matter of fact, researchers have discovered that about 60% of the body’s energy level goes to metabolism.

Ginger improves digestion as well as metabolism and energy generation. Indigestion leads to irrelevant consumption of extra energy.

On the other hand, ginger affords the body a quicker digestion of food, which entails a faster absorption of nutrients from food consumed. Hence, if you want a higher overall energy level, develop the habit of taking ginger.

7. REGULATES BLOOD PRESSURE
The commonest disease of the endocrine system is diabetes. The main cause of diabetes, being is chronic hyperglycemia – popularly referred to as high blood sugar. Proper regulation of blood level will amount to a lower risk of chronic hyperglycemia; which overtime develops into diabetes.

Discoveries from a new research have revealed that supplementing meals with ginger reduces the rapid increase of blood sugar levels and hemoglobin A1c levels.

An A1c level above 5.7% is abnormal and detrimental to the health. Ginger is an effective means to combat chronic hyperglycemia and control hemoglobin A1c level.

8. REDUCTION OF INFLAMATION
Inflammation is a common occurrence, even among healthy individuals. It is a healthy reaction to disease threatening signals, which aims at safeguarding the body from illness. However, extreme and excessive inflammation can be detrimental to the health.

The source of common diseases like cancer, heart diseases or autoimmune disarray has been raced to chronic inflammation.
The active functional ingredients of raw ginger – gingerol, paradol and shogaol are responsible for many anti-inflammatory effects exhibited by ginger. Ginger hampers the production of pro-inflammatory cytokins.

Pro-inflammatory cytokines responsible for up regulating inflammatory reactions; this means that they increase the rate of inflammation in the body. Due to ginger’s ability to reduce the level of pro-inflammatory cytokins produced generated, it consequently reduces inflammation in the body.

Inflammation which is highly motivated by poor dieting can course so uncontrollably in the body; however, ginger helps to control the overall rate of inflammation in the body. If you are passing through inflammatory related conditions, then ginger is the best remedy for you.

9. REDUCTION OF MUSCLE PAIN AND SORENESS
It has been shown that ginger has the tendency to be an effectual muscle relaxant.
A publication in the journal of pain asserted that daily dosage of ginger can relieve muscle pains caused by exercise-prompted muscle wounds.

Two different tests were undertaken, using 74 healthy adults. Researchers observed the effects of two grams of raw or heated ginger in the form of supplements on exercise-induced muscle pain in these 74 adults. These individuals were subjected to various pain causing exercises while placed on ginger supplements or dummy pills.

At the end of these tests, the researchers confirmed that the individuals who consumed raw ginger or heat-treated ginger supplements suffered very mild muscle pains compared to those who were placed on dummy pills medication.

10. CURBS COLD AND SORE THROAT
Gingerols and shaogals are anti-inflammatory chemicals found in ginger roots. These chemicals affords for ginger’s efficiency in relieving sore throat. They also destroy rhinoviruses; main cause of cold.

So, the next time you are awakened by cold morning, make yourself a ginger tea or chew raw ginger; if you are hardcore.

Benefits of ginger tea

Take a chill and know why it is important to dump any another tea bag you drink and go for ginger tea bag.

benefits of ginger tea

Nothing surpasses sipping a hot cup of ginger tea not because is highly rich in Vitamin C or even in magnesium or several others but because the root is superbly beneficial to your health.

There are several ginger tea bags you can purchase from a store close to you. You cand take your ginger tea with peppermint, honey or lemon to mask the taste of the ginger. I did not mention sugar because sugar is bad – it does more harm than good to the body.

Relieve/ Prevent nausea
A cup of ginger tea is capable of helping you prevent nausea – disgust so strong it makes you feel sick.
And if you are feeling sick already, you can take ginger tea to sustain at least from vomiting.
Aids digestion
Almost all fruits aids digestion, so also is ginger and even ginger tea bag. It also help in increasing absorption of food.
Fight respiratory problems
A cup of ginger tea can help relieve congestion associated with the common cold.

You can try a cup of ginger tea for the respiratory symptoms associated with environmental allergies.

Reduce inflammation
Ginger contains anti-inflammatory properties that can make it an ideal home remedy or first aid for muscle and joint problems.

A cup of Ginger tea helps to maintain flat tummy because it does not contain fat. It is also useful in improving food digestion and increasing absorption, it can work for bloating after eating too much.

Improve blood circulation
Like i have mentioned earlier, ginger is rich in vitamins, minerals and amino acids, the concentration of all these can help restore and improve blood circulation that may help decrease the chance of cardiovascular problems.

Ginger may prevent fat from depositing in the arteries helping to prevent heart attacks and stroke.

Relieve menstrual pain

For all ladies that go through hell during their menstrual cramp and have not tried the magical ginger tea, here is another thing you can try out. All you have to do is;
Soak a clean towel in warm ginger tea and apply it to your lower abdomen
Simuostanously, drink a cup with honey. It can help you relieve the pain and relax the muscles.

Strengthen immunity
A cup of ginger tea can help strengthen your body immunity. Ginger have high levels of antioxidants.
Relieve stress
Ginger tea has calming properties that may help lower your stress and tension because of the combination of the strong aroma and healing properties.
HEALTH RISK OF GINGER

As beneficial as ginger is to the overall performance of the body; certain health risks are involved if it is not taken with caution. Below are some of them:

  1.  Ginger may cause irritation to the mouth or throat.
  2.  Excessive ginger doses may worsen certain heart conditions.
  3.  Taking ginger increases the rate of bleeding.
  4.  Ginger may cause abdominal discomfort.
  5. Taking an over dose of ginger may result in central nervous system depression.

Health benefits of cinnamon: All you need to know about cinnamon

health benefits of cinnamon

Cinnamon is an herb that is gotten from the bark of a tree. The bark is scrapped and dried under the sun; it then curls into the generally known shape of cinnamon stick, as known as quills, In the Interesting piece you will get all the health benefits of cinnamon.

health benefits of cinnamon
Health benefits of cinnamon.

Cinnamon contains high amounts of calcium, magnesium and fiber. Among the many species of cinnamon, there are two main common types namely; Ceylon cinnamon also called “true cinnamon” and Cassia cinnamon also called “fake cinnamon”.

The Cassie cinnamon is mostly used; it is frequently imported into the US and can be found on the shelves of super marts. Cassie cinnamon holds Coumarin which can be harmful if taken excessively.

Cassie cinnamon has been verified by researchers and proven to have various benefits, while you read on you will identify some cassia cinnamon benefits. It has been shown to be a plant antioxidant; that beats more than two dozens of other foods as regards antioxidant capability.

It also consists of anti-inflammatory properties. Inflammation is the causal agent of a number of health complications.

These complications may range from skin irritations to immune problems and even cancer; however it has been revealed that several remote flavonoid compounds with anti-inflammatory potencies are contained in cinnamon.

Health Benefits of Cinnamon 

1. BLOOD SUGAR AND WEIGHT LOSS

Cinnamon has been discovered to reduce blood sugar levels; by lessening the insulin resistance, which is beneficial for the sustenance of every human body, especially those suffering from diabetes. It has also been revealed that when cinnamon is consumed with carbs, it has the tendency to lower blood sugar levels.

Furthermore, cinnamon may lower the rate of bad fats and cholesterol in the blood. Studies on cinnamon are still ongoing; nevertheless, it is safe to say that if you want to keep your blood sugar level on the check, then cinnamon needs to be added to your diet.

Although research has not established an exact connection between cinnamon and weight loss, however with all its effectiveness as regards maintaining blood sugar and curbing inflammation, it can be said that cinnamon is a sure bet to weight loss.

2. CINNAMON REDUCES BLOOD PRESSURE
Reports from animal studies have shown that cinnamon has the capacity to maintain blood pressure levels. Cinnamon’s precise blood pressure lowering device is yet to be known, however studies show that it can be accredited to peripheral vasodilation, which means the expansion of blood vessel to increase the passage of blood.
3. CINNAMON ACTS AS AN ANTI-MICROBIAL AGENT
According to studies carried out, cinnamon has the capacity to combat several pathogens such as fungi, parasites and bacteria. Cinnamon defends the body from both gram-positive and gram-negative strains.

It also terminates the candida albicans yeast and hinders fungi toxic like ochratoxin; which causes enormous health issues suffered by humans. These fungi toxic may arise from the excessive intake of cereals, wheat and corns. Also, cinnamon has been verified to possess the capacity to kill a mosquito.

4. IMPROVES SENSITIVITY TO THE HORMONE(INSULIN)
Insulin is one of the vital hormones in the body. This hormone controls metabolism and the use of energy; it also transports blood sugar from the blood streams to the body cell.

However, most people’s body system tends to oppose the activities of insulin; this situation is termed ‘insulin resistance’ and it is
a characteristic of severe health complications such as metabolic syndrome and type 2 diabetes.

It is relieving to be aware that cinnamon can significantly decrease the degree of insulin resistance in the body; by assisting this useful hormone (insulin) carry out its normal responsibilities.

An increase in insulin sensitivity also gives cinnamon the capability to lessen the level of blood sugar in the body.

5. ANTI-INFLAMMATORY PROPERTIES
Inflammation is important in the body, as it signals the body about potential dangers, thereby combating infections and fixing tissues that are damaged.

Inflammation is necessary, whereas severe inflammation is harmful; because it is often directed against the body tissues. Nevertheless, science has proven the cinnamon has antioxidants that are powerful anti-inflammatory properties.

6. CINNAMON IMPROVES MEMORY AND COGNITION
In-vivo and in-vitro researches undertaken in both animals and humans have revealed the value of cinnamon as regards improvement of the brain’s cognitive functions.

Owing to the fact that cinnamon lessens insulin resistance; which is likely to cause memory impairment, it is stated to assist in the improvement of cognitive functions.

7. HELPS TO COMBAT BACTERIAL AND FUNGI INFECTIONS
One of the functioning constituents of cinnamon is cinnamaldehyde; a compound which assists in defending the body against different kinds of infections.

Cinnamon oil has also been revealed to be effectual in the management of infections that are caused by fungi.

Although claims are limited because of lack of concrete proves regarding cinnamon’s ability to reduce infections in other parts of the body; it has been stated the cinnamon prevents the development of several bacteria such as salmonella and listeria.

Furthermore the antimicrobial effects influence of cinnamon prevents tooth decay and also remedies bad breath.

8. COMBATS NEURODEGENERATIVE DISEASES
Neurodegenerative diseases are diseases associated with progressive damage to the activities of brain cells. Examples of such diseases are Parkinson’s and Alzheimer’s disease.

In mice study with Parkinson disease, it was observed that cinnamon assisted in securing neurons, improving motor performance, and normalizing neurotransmitter level.

Also, certain compounds in cinnamon tend to impede the buildup of a protein known as tau in the brain. Tau development of tau in the brain is one of the causes of Alzheimer’s disease.

9. REDUCE HEART DISEASE RISK
Researches have shown that 1gram or half a teaspoon of cinnamon daily tend to be of tremendous the benefit to the blood marks of an individual suffering from type 2 diabetes.

It decreases the rate of total cholesterol, LDL (bad cholesterol) and triglycerides in the body, and also balances HDL (good cholesterol).

Recently, a review study was completed and it was established that the intake of 120mg of cinnamon daily enables the above mentioned health benefits.

It studies also established that cinnamon increases good cholesterol rate, and reduces blood pressure. The combination of all these goodness creates the link cinnamon and the drastic reduction of risk of heart disease.

10. CINNAMON MAY PROTECT AGAINST CANCER
Cancer is the world’s deadliest disease. It is characterized by unrestrained growth of body cells. Cinnamon has been broadly examined and has been asserted to be useful for the prevention and management of cancer.

Generally, it is restricted to test-tube and animal studies; which propose that cinnamon extracts have the tendency to fight against cancer, by decreasing the enlargement of cancer cells and the development of blood vessels in tumors.

This operation happens to be toxic to cancer cells and therefore causes the cells to die.

A study in mice with colon cancer showed that cinnamon is a powerful activator of cleansing enzymes in the colon; it therefore protects the body against further cancer growth. These discoveries were backed by test-tube experiments, which showed that cinnamon stimulates protective antioxidant reactions in human colon cells.

However, in further studies, the effects of cinnamon of living humans, requires confirmation.

Cinnamon benefits for skin

The magical cinnamon is essential for glowing skin. From healing acne on the skin, It adds moisture to the skin, helps in the treatment of dry skin, and Eczema.

It can also help to glow the skin, trust me, it is one of the natural ways you can enhance your skin complexion because of its antifungal and antibacterial properties.

Benefits of cinnamon and honey

After you have read different health benefits of cinnamon, you will agree with me that it’s essential for one to have it.

However, the combination of cinnamon and honey combination according to some people is that combining the two is even more beneficial and even more stronger effect.

Although the two have similar health benefits, so the benefits of cinnamon and honey are;

Cinnamon and Honey has the potential reducing the risk of heart disease because both may help reverse several health signs that significantly raise heart diseases risks and

The two also can help reduce inflammation, which is a major factor in the development of heart disease (2, 23, 24).

Cinnamon and Honey will help heal wounds in a very fast way. Cinnamon and Honey have the ability to hold body against bacteria and decrease inflammation.

These are two factors that are very important when it comes to healing the skin, and as you have read earlier, the cinnamon will help glow your skin.

Cinnamon side effects

Like every other food, there are various risks associated with taking cinnamon in excessive amounts. In as much as cinnamon has many health benefits to the body, too much of it may be harmful.

It is therefore also important to be cautious about its intake. Some of the effects of excessive consumption of cinnamon are as follows:

 Risk of liver damage: Studies have shown that the required daily limit for coumarin (highly present in cinnamon) is about 0.1 mg/kg of body weight.

This means that just one to one and a half teaspoons of Cassia cinnamon are enough to be taken daily. Taking more has the potentiality to cause liver problems

 Mouth sore: Cinnamaldehyde is a content found in cinnamon. Studies have shown that quite a number of people are allergic to that content. Therefore taking too much cinnamon oil may lead to allergic reactions like mouth sore.

 Consumption of excess cinnamon may instigate breathing problems. Due to its thin texture, it is simple to breathe in this spice; which may lead to irritation of the throat, gagging and even hard time breathing. It is advised that asthmatic patients should be careful about inhaling this spice.

 Application of cinnamon or cinnamon related product on the skin may result in skin redness and irritation.

 People on diabetes medication are advised to either adjust their treatments or abstain from cinnamon. This because of cinnamon’s capability to reduce blood pressure.

All health benefits of Avocado

Health Benefits of Avocado

There are several health benefits of avocado are so numerous and in this piece, we highlighted all the benefits of avocado as it pertains to your health and well being. But before we talk about the health benefits of avocado let me talk share my prior feeling about the fruit.

As a toddler, I never liked that fruit they call avocado. I guess there was no particular reason for the dislike, other than the way it tasted. Well, I was the type with a sweet tooth, so I only had affections for very sweet things.

But then, reaching the stage where I had to learn and unlearn somethings; I understood how this one fruit I never liked, was of great importance to human health. On the other hand, many people appreciate the delicious flavor of avocado but are afraid of consuming them for (wrong) dietary reasons.

They, therefore, avoid avocados or eat less than they could have, because of incomplete or erroneous nutritional information. It seems worthwhile, therefore, to share several scientific findings concerning the avocado.

Colloquially known by some as the ‘alligator pear,’ avocados are fruits of the Persea Americana, a tall evergreen tree which flourishes in tropical and subtropical climates. While dozens of varieties of avocados have been identified, they predominantly fall into three categories – Guatemalan, Mexican, and West Indian species.

Majority of avocados consumed worldwide are Hass avocados (Persea Americana). Hass avocado is a medium-sized fruit with a pleasant, creamy, smooth texture (*Hmmm… Yummy!!!*) The avocado is a medium energy dense (1.7 kcal/g) fruit because it contains about 80% water and dietary fiber.

The Avocado, honorably bestowed with various titles such as “major tropical fruit” “only fruit that is a complete food” and “the energetic fruit” is one fruit that should never be taken without a smile on one face.

For it is the only fruit which after numerous tests and analyses, have been found not lacking in close to 25 essential nutrients.

Health benefits of avocado

The exceptional protein, the fat-soluble vitamins (Vit A, D, E, K), the highly needed Vitamins B and C, the ever important minerals (iron, copper, calcium, potassium, magnesium, phosphorus), nine essential amino acids, the healthy monounsaturated fatty acids (oleic and linoleic acid), the omega fatty acids, Beta-carotene, phytosterols, tocopherols, beneficial phytochemicals are all present in this One fruit.

AVOCADO OIL
Numerous studies have long shown that fried foods have undesirable effects on health status. However olive oil and avocado oil are oils that do not affect human health when used to fry. This is because the avocado oil is predominantly monounsaturated, a property which has been said to confer distinct health benefits. Apart from this property, the avocado as a refined cooking oil has additional advantages:
(i) it is unusually light, so it mixes well with other foods
(ii) it has a mild, delicate flavour, which enhances and brings out the flavour of other foods, instead of dominating them unlike other oils.
(iii) avocado oil withstands a high cooking temperature before breaking down, i.e., its smoke point is about 255°C (490°F), which is much higher than that of olive oil.

HEALTH BENEFITS OF AVOCADO

Apart from the benefits that come with consumption of the oil gotten from avocado, the numerous benefits that come from the consumption of the whole fruit pulp cannot be over-emphasized. The whole fruit pulp is by far the most important human use of the avocado.

In cases where you spread mashed avocado on your bread or toast or probably those cracker biscuits and munch on it; it could even be that you choose to take the avocado alone, the benefits attached to it include:

Stroke prevention.
Another health benefits of avocado according to studies showed that is can prevent stroke. Studies have shown that heart disease, cancer, and stroke are three leading causes of death. Additionally, stroke can cause many years of partial or total incapacitation and tragic crippling.

The results of a 12-year study of stroke titled “Potassium was the key conducted jointly by the Schools of Medicine of the University of California San Diego and Cambridge University in England. A 40% reduction in stroke risk was associated with an average daily increase in potassium consumption of about 400 mg, the amount supplied by less than half an avocado!

Moreover, blood pressure, a stroke factor, was linked in the same article to potassium-sodium imbalance, specifically a sodium excess. The avocado has about 52 times as much potassium as sodium.

Finally, avocado oil is very high in monounsaturated fats, while being comparatively low in both polyunsaturated and saturated fats. Studies have shown that monounsaturated and polyunsaturated fat is associated with lower blood cholesterol as compared with saturated; only monounsaturated fat is associated with lower blood pressure.

Avocado consumption provides enough potassium to help prevent stroke and lower blood pressure.

Monounsaturated fat which is found in avocado oil will also help lower blood cholesterol and lower blood pressure.

Avocados Health Benefits

Weight Control
Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. Its high-fat content gives a quicker feeling of satiation (fullness), thus helping to reduce overeating.

Its high-fat content also makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.

Finally, Its rich supply of vitamins and minerals makes the diet more wholesome and satisfying and thus
more conducive to overall health and moderation in consumption.

High nutritional density.
More important than a foods calorie content is its total nutritional contribution to human needs. A good measure is nutrients per calorie.

The data from a detailed publication indicates that half of an avocado (about 80 g edible fruit), provides a substantial percentage of the daily nutritional needs of a child aged 7 to 10 (Calories – 7%; Vit. A – 18%; Vit. C – 17%; Vit. E – 13%; Folate – 16%; Niacin – 13%; Vit B6 – 15%; Iron – 15%; Magnesium – 20%).

The avocado contains little vitamin B 12 and calcium, limited zinc and modest phosphorus. It is half-a-fruit quota of riboflavin and thiamine for children is about 9.5 and 8%, respectively, hence about equal to its relative calorie contribution. It is interesting to know that the health benefits of avocado.

But the striking thing is that no less than eight essential nutrients are present. Nor is that all; three additional nutrients, potassium, copper and pantothenic acid, are also estimated to be present in avocado at about twice the calorie content.

Vitamin B6 (pyridoxine) is important for the nervous system, red blood cells, teeth, and gums. A report explains that avocado has three times as much B6 per g as a banana. The avocado is indeed remarkably nutritious.

Antioxidants and free radicals: cancer, cataracts, and aging.

Highly reactive free radicals are inevitable by-products of the role of oxygen for human cellular energy and for life.

These unstable troublemakers can affect various cell constituents; could be artery walls or LDL cholesterol advancing coronary heart disease; eye lens tissue causing cataracts; a critical gene leading to cancer; perhaps arthritis; or DNA (the genetic material) causing gradual deterioration and aging.

The human body has two main defenses against these free radicals: enzymes and other blood compounds that depend on trace minerals and proper general nutrition and three potent antioxidants vitamins C, E, and beta carotene (vitamin A precursor).

The avocado provides about twice as high a proportion of our daily needs for the top three antioxidant vitamins as its calorie proportion. It is also important to remember that the avocado is rich in copper and iron, two mineral constituents of antioxidant enzymes.

Thus, eating avocados could be an enjoyable way to help protect ourselves against cancer, heart disease, arthritis, and eye cataracts; it may even delay the processes of aging.

Fiber
A review paper noted that thread has emerged as a leading dietary component in chronic disease prevention. High fiber intake lowers the risk for cardiovascular disease, some cancers, hypertension (high blood pressure), diabetes, and obesity.

For fiber therapeutic treatment of some disorders, a mixture of both soluble and insoluble fiber appears to be most beneficial.

A study compared the fiber content of 16 fruits and 18 vegetables. Of the 34 food sources, only the avocado had large amounts of both soluble and insoluble fiber (it had, respectively, 2.1 % and 2.7% by fresh weight).

A frequent recommendation is that fiber intake should be doubled. The avocado would be a very pleasant means toward that end.

Those are some of the incredible health benefits of avocado.

HOW DO I SELECT MY AVOCADO?
A ripe, ready-to-eat avocado is slightly soft but should have no dark sunken spots or cracks. Avoid Fruits with skin that is too light and bright.

If the avocado has a slight neck, rather than being rounded on top, it is likely to have been tree-ripened and will be more flavoursome.

HOW DO I STORE MY AVOCADO?

A firmer, less mature fruit can be ripened at home in a paper bag or in a fruit bowl at room temperature.
As the fruit ripens, the skin will turn darker.

Avocados should not be refrigerated until they are fully ripe. At this stage, they can be stored in the
fridge for up to a week – provided they have not been sliced.

The natural darkening of the avocado flesh that occurs with exposure to air can be prevented by a little
a sprinkling of lemon juice or vinegar.