Nature as Medicine

Why you should start eating chia seeds?

By NaturalBelieverJuly 13, 2018No comments

Chia seeds are considered one of the oldest and highly nutritious plant products on earth. From time immemorial, it is grown and consumed in the South American continent mainly by the Aztecs and Mayans in Mexico and Guatemala. Today it is consumed all over the world in different forms either cooked, raw or added in sprinkles in juices, salads, smoothies or in any other form providing huge benefits to the overall health of humans.

What are chia seeds?

Chia seeds are seeds obtained from the minty plant, Salvia hispanica, they are tiny in nature but loaded with lots of nutrients(1)such as the B-vitamins, calcium, iron, fiber, zinc, phosphorous, manganese, magnesium, omega-3 fatty acids,proteins, andmany others at very substantial amounts to effects changes in a body system when consumed regularly.

The benefits of these seeds have been made evident from ancient times hence the spread of its popularity. The nutritional, as well as the health benefits of these seeds like most natural products, are traced to its composition. The following are some of these benefits which have been proven by scientific research findings:

Chia seeds aid digestion

Due to its high fiber content, chia seeds have been proven to enhance digestive health
(2).It is stomach friendly and regularizes the bowels making stooling quite easy.

According to studies, it is noted to absorb lots of water forming a gel due to the presence of high soluble fiber(3), this enables it to function as a prebiotic encouraging the growth of probiotics in the intestines.

Reduces the risk of cancer

Chia contains lots of antioxidants which are very effective in minimizing the effects of damages caused by free radicals which could trigger the malignant growth of cells (4)(5). Furthermore, the ability of the seeds to mitigate the growth of cancer cells in the breast and cervix have been demonstrated in a study(6). This anti-cancer activity has been linked to the high concentration of omega-3 fatty acids as well as Alpha Lipoic Acid (ALA). Based on these findings chia seeds are just ideal for women who are predisposed to any type of cancer as the component of chia seeds could distinguish between normal cells and cancer cells and effectively limit the growth of cancer cells in the affected areas.

Prevent diseases associated with the bones and teeth

Individuals who consume chia seeds are less likely to have issues with their joints, bones as well as teeth. Studies (7) (8)have shown that just an ounce of chia seeds contains lots of nutrients such as calcium, zinc, phosphorous, vitamin A, boron which reduces maintains the strength of the bones and teeth and minimizes the chances of suffering from bone diseases like osteoporosis (9) and a host of others at concentration very close to the Recommended Daily intake. Due to the presence of zinc, boron and also phosphorous, chia seeds are also effective against the formation of dental caries, dental plaque as well as the formation of bad breath. (10)(11)

Enhances cardiovascular health

Chia enhances cardiovascular health due to its anti-inflammatory properties, ability to regulate cholesterol as well as lower the blood pressure (12).These seeds exhibit these properties due to the high concentration of omega-3 fatty acids which is very vital for the assimilation of fat-soluble vitamins by the body. A report from a study carried out involving human and non – human subjects show that apart from reducing the risk of developing atherosclerosis, chia seeds on regular consumption reduces the risk of cardiovascular heart diseases, high blood pressures, angina, hormonal disorders and heart attacks (13). In addition to that, it counters the effects of inflammation on blood vessels.

Effective in the treatment of Type 1 diabetes

This is considered one of the most important benefits of the chia seeds. Proven by research, consumption of chia seeds have been shown to be effective in decreasing the sugar level as well as enhancing the health indicators of diabetic patients (14). Some researchers trace the improvement it brings in diabetic patients to its high fiber content and low carbohydrate content. However, some studies suggest that chia seeds due to the synergistic effects of the presence of alpha-linolenic acid and fiber are effective against the accumulation of fats in the blood and insulin resistance which are basic physiological factors that precede diabetes. This is seen in a rat study (15) in Argentina which showed that chia seed is capable of reversing the high sugar levels in the blood of diabetic patients and also could reduce the adipose tissues in individuals.

Provides lots of energy

Chia seeds have been noted to enhance athletic performance; they could serve as a replacement for sugary energy drinks.This is proven via a research study (16) involving two groups of individuals undergoing a workout session. One group consumed only gatorade while the other group consumed half of gatorade and half a chia drink. It was observed that the latter group were more active yet they consumed less sugar. This shows that chia seeds could boost energy rapidly without spiking blood sugar levels.

Makes weight loss easier

Chia seeds are one of the biggest sources of plant proteins. Based on its composition by weight, protein accounts for about 14% (19). It also contains lots of essential amino acids in very balanced proportions.

Against this backdrop, research has proven that consumption of foods of high protein content decreases unhealthy thoughts of foods and bedtime snacking by 60% and 50% respectively (17). Also, chia seeds contain lots of fiber, they give a filling effect as they easily absorb lots of water even when consumed in small amounts (18). Through this means, water is retained more in the stomach and consumption of high-calorie foods and other unhealthy foods that could lead to obesity is greatly minimized and lots of weight is lost.

Furthermore, chia seeds contain lots of zinc which increase the level of leptin in the body. Leptin is a hormone that regulates appetite as well as energy. It is also responsible for the development and increase of stamina as well as muscular strength of an individual. With chia seeds as a major part of your daily meal, you can be sure to stay fit and healthy always.

References

Get acne free skin with Black African Soap

By NaturalBelieverJuly 13, 2018No comments

Just as the name suggests, the African black soap originates from the western region of Africa. Commonly known as black soap, it is locally known as “alata samina” or “anago samina” by the Ghanaians and also ose dudu by the Yorubas in south-west Nigeria [1]. The production of this black soap is ancient art that is passed down from one generation to another.

What is African Black Soap?

The African black is a 100% natural product made by drying, cooking or roasting plant materials such as plantain peels, shea tree, and cocoa pod. The ash obtained from this process is mixed with natural oils like coconut oils, shea butter, and palm oil to produce a black soap. The ingredients used in the production might differ just as the tribes differ but the effect, potency is very similar. The color of African black soap ranges from beige to dark brown some can be grey or black which is very popular, but the color is influenced by the procedures of production.

Composition of African black soaps

The beneficial effects of African black soap can be traced to its composition. The following are the core raw materials used in the production of African black soap as well as their beneficial contributions to the finished product.

Cocoa Pods

African black soap contains cocoa pods, which is proven to contain bioactive compounds which are anti-inflammatory. These compounds have been implicated in enhancing the radiance and health of the skin. [2]

Palm tree leaves

Studies [3] have shown that extracts from the leaves of the palm tree could hasten the healing process. Also, its ashes have been reported to be potent and effective against infections of the skin. Since it is part of the raw materials for the production of black soap it accounts for some of its beneficial properties.

Palm oil

From scientific studies [ 4 ][5 ], palm oil is known to contain fatty acids, palmitic acids which moisturizes the skin as well as protects the skin. It is also known to encourage the synthesis of collagen [ 6], which is a major skin protein.

Plantain peels

Plantain peels are great sources of nutrients and antioxidants in African black soap. Extract from these organic materials can exert anti-microbial effects on skin pathogens [ 7]

Coconut oil

Apart from palm oil, coconut oil also enhances the production of collagen on the skin [ 8]. It also alleviates the symptoms of dermatitis and protects all skin types from external effects.

Shea butter

Shea butter is a major component of most African black soaps and its benefits are enormous on the skin. It moisturizes the skin due to its high fatty acid content and also has anti-inflammatory properties [ 9]

BENEFITS OF AFRICAN BLACK SOAPS

The African black soaps have huge benefits for the body surfaces it makes contact with, which includes the face, skin and the hair. Some of these benefits are as follows:

Enhances the health and radiance of the hair

Through research findings [ 10 ]African black soap is known to be a natural hair conditioner and moisturizer as it contains lots of fatty acids such as lauric acid, cinnamic acid, stearic, palmitic, linoleic, myristic as well as arachidic acids due to the presence of coconut oil, shea butter which has been implicated in enhancing the health of the hair. It maintains the radiance of the hair due to the high concentration of Vitamin E, D, C,[ 11 ] and studies[ 12 ] have shown that it eliminates dandruff and dermatitis, prevents itchy scalp. It also keeps the scalp healthy by preventing hair infections due to its anti-fungal properties.

Effective against acne, scars, and blemishes

The black soap is very skin friendly as it cleans and lathers easily, mopping up excess oil that is secreted by the gland of the sebaceous gland which could cause acne. Also, due to its anti-bacterial properties, it is potent against the activities of acne-causing bacteria like Propionobacteruim acne and other microorganisms. This also has been verified by a good percentage of its users [ 13 ].

African black soap boosts collagen production which helps the cells of the skin to naturally regrow on their own. Through this process, the healing process is greatly enhanced and scars minimized. Studies [ 14 ] indicate that shea oil as one of its constituent supplies large amounts of antioxidants which destroys free radicals, increasing the moisture content of your skin, smoothens the face and removes blemishes.

Natural cleanser and clears skin pores

Research [15] has shown that the African black soap has great cleansing abilities. Lots of dirt, dust particles that could accumulate on the skin, can be cleansed from the skin naturally. It also keeps the skin well moisturized. It protects the skin from the effects of pollutants and other forms of irritants. Furthermore, it removes blackheads that could form on the skin due to the clusters of dead cells. It also enhances the complexion of the skin, as it exfoliates the skin, preventing the incidence of pimples or infection of the pustules.

Anti-inflammatory properties

African black soap exerts anti-inflammatory effects on the skin regardless of its type [ 16 ]. This has been proven by studies and it is linked to the presence of shea butter and plantain peels which contain phytochemicals [ 17] that are effective against skin inflammation, itching or redness either due to insect bites or the activity of enzymes.

Anti-microbial effects on the skin

This property could be a major reason you should consider using African black soap. Even as a natural product, it is proven [ 18 ][ 19 ] to be a potent anti-microbial remedy against skin pathogens ranging from fungal pathogens like Candida albicans, Tinea versicolor etc to bacterial skin infections caused by Staphylococcus aureus, Propionibacterium acne and a host of others. It also brings relief to skin rashes, eczema and itchiness and soothes very sensitive skin.

Enhances the uniform tone of the skin

Using African black soap ensures your skin has a uniform, unvarying skin tone, as it eliminates dark patches on different areas of the skin that could be caused by the excessive exposures to the sun, inflammation or excessive activity of tyrosinase enzyme which is responsible for the production of melanin. Scientific reports [ 20]show that African black soap exerts such effects on the skin due the presence of cocoa pods which regulates the activity of tyrosinase, thereby giving the skin an unvarying lighter tone, as well as offering it more protection from external influences.

Prevents premature aging

Due to the presence of cocoa pods and plantain peels which are natural deposits of vitamins as well as tannins, gallic acids, flavonoids, saponins, quercetin and many other antioxidants which neutralize the effects of damage from free radicals. Research [ 21 ] has proven that they are helpful in removing lines, wrinkles and other symptoms of premature aging.

Just as listed above, the benefits of African black soap are enormous, so if you are thinking of getting one for yourself, get the ones that are purely natural, without chemical additives. This natural product is perfect for all skin types and you will have no regrets using them.

References

Is stevia a safe sugar substitute?

By NaturalBelieverJuly 10, 2018antigingivitis, antiplaque, mouth-rinse, stevia, sugar substitute, weight lossNo comments

Stevia is a natural sweetener that is widely and safely consumed in many countries around the world. Its high-purity stevia leaf extract, is being used globally to reduce energy and added sugar content in foods and beverages.

The input and output of calories consumed by an average individual has become imbalanced due to various factors, one of them being excessive consumption of foods high in sugar and fats. The other contributing factor is the lack of physical activity leading to higher risks of obesity. In order to adopt a healthier attitude people are shifting their focus towards low-calorie products.

Traditionally, it has been used in the treatment of diabetes . Stevia extract has also been used widely for lowering blood glucose [1].

Stevia Rebaudiana

Stevia is derived from Stevia Rebaudiana, a South American plant, and it has been used for centuries to sweeten beverages and make tea in the plant's native Paraguay [2]. It is a wild herb which belongs to the Chrysanthemum family.

Stevia has a very low acute toxicity, and no allergic reactions to it seem to exist [3].

Out of 11 major steviol glycosides in stevia Stevioside and Rebaudioside A are responsible for the sweet taste.

Stevia may give some people a bitter aftertaste due to presence of essential oils, tannins and flavonoids. Stevioside, the main sweet component in the leaves of this plant, is approximately 300 times sweeter tasting than sucrose.

Safe Dosage

US Food and Drug Administration (FDA) have only declared rebaudioside A as GRAS (Generally Recognized as Safe) for use as a general purpose sweetener in foods and beverages, excluding meat and poultry. Stevia is generally considered safe to use worldwide.

The ADI (Acceptable Daily Intake) is 4 mg/kg of body weight according to JECFA. (Joint FAO/WHO Expert Committee on Food Additives)

Benefits of Stevia

Multiple benefits have been observed of Stevia through research still it should be noted that any long term data on clinical outcomes with Stevia is lacking.

Dental Benefits

Dental Carries is a common problem that both, children and adults are susceptible to.

Stevia has the potential to inhibit the growth and reproduction of oral bacteria and other infectious organism. It has reported an improvement to bleeding gum problems.

In a study conducted for 6 months on 12-15 years old showed that Stevia as a mouthrinser was very effective in showing antiplaque and antigingivitis properties [4].

Zero Calories

High-purity stevia leaf extract is not metabolized, so it provides zero calories [5]. The steviol glycoside is composed of steviol backbone with glucose molecules on them, which vary according to different sweet compounds found in stevia. The bacteria in the colon hydrolyze steviol glycosides into steviol by snipping off their glucose units. Steviol backbone is metabolized by liver into steviol glucuronide which is excreted in the urine. Stevia cannot be broken down into its metabolites under normal gastric conditions.

According to a research it does not accumulate in the body, the energy from fermentation of glucose is so low that stevia is said to provide zero calories [6].

Effect on Blood Glucose and Insulin Levels

According to a research conducted, excessive high calorie food consumption and high glycemic food can increase glucose and insulin levels after meal consumption. This can potentially cause metabolic and hormonal imbalances that further cause weight gain by increasing the appetite and fat storage [7].

A study conducted on rodents showed that stevia increases insulin sensitivity in them [8]. Also, it regulates blood glucose and insulin levels in humans [9]. Therefore, they can prove quite helpful to Type 2 Diabetes patients as stevia can stimulate secretion of insulin.

Weight Management

Due to the zero calories stevia proves quite effective in weight management. It is generally believed to suppress hunger which helps one in controlling body weight and managing cardio metabolic activity.

A research conducted on this showed that low or no calorie alternatives used in place of caloric sweeteners can result in modest weight loss and can act as a useful dietary tool for continuation with weight loss and weight maintenance plans [10].

Anti-Cancer Properties

Initially stevia usage was banned due to development of skin cancer in mice but later it was declared GRAS after thorough research. A study indicates that stevia is completely safe, and rebaudioside A, has been found to be nontoxic and nongenotoxic [11].

In fact stevia can have anti-oncogenic properties too. Several laboratories conducted in vitro research which showed that various S. Rebaudiana extracts have anti-proliferative and pro-apoptotic properties on cancer cell lines [12].

In a research, it has shown to have anti-breast cancer affects too [13].

Stevia is an Effective Antioxidant

Stevia leaf extract exhibits a high degree of antioxidant activity.

The antioxidant activity of stevia leaf extract has been attributed to the scavenging of free radical electrons and superoxides. A recent study assessing the In vitro potential of ethanolic leaf extract of Stevia Rebaudiana indicates S. Rebaudiana has significant potential for use as a natural antioxidant agent [14].

Skin benefits

Stevia is made a part of a lot of commercial products such as facial masks which are thought to help smooth and rejuvenate the skin.

It has also been used for treating other skin disorders, such as acne, eczema and dermatitis.

Side Effects of Stevia

Stevia is natural substance but that does not ensure that it is free of any side effects. Research on it is still in its initial stages.

A study was conducted on rats which showed that its high dosage can reduce sperm production and increase cell proliferation in their testicles, which could cause infertility or other problems [15].

Research conducted has showed that extensive use (>1680 mg/day) of non-nutritive sweeteners which includes stevia leads to an increased bladder cancer risk in humans [16].

Conclusion

Stevia products that are made of rebaudioside A are generally recognized as safe ("GRAS") by FDA and non-toxic and beneficial to a large extent although studies on it are still being conducted but it has shown positive results. It can also be used by people suffering with hypertension [17 ]. It has shown antifungal and antibacterial properties towards various pathogenic bacteria [18].

Stevia can be used safely and effectively as a substitute for sugar in all recipes where sugar and low calorie sweeteners would normally be used. It can be used in beverages and confectionery products. Stevia promises to show improvement in the health of its consumers.

References

[1] J. E. Brandle , A. N. Starratt , and M. Gijzen , "Stevia rebaudiana: Its agricultural, biological, and chemical properties," Canadian Journal of Plant Science, pp. 527-536, 1998.

[2] Kirtida R. Tandel, "Sugar substitutes: Health controversy over perceived benefits," Journal of pharmacology & pharmacotherapeutics, pp. 236–243., 2011.

[3] Geuns JM, "Stevioside.," Phytochemistry, 2003.

[4] Kuna Vandana et al., "Effectiveness of stevia as a mouthrinse among 12–15-year-old schoolchildren in Nellore district, Andhra Pradesh - A randomized controlled trial," Journal of Indian Society of Periodontology, 2017.

[5] Margaret Ashwell, "Stevia, Nature’s Zero-Calorie Sustainable Sweetener A New Player in the Fight Against Obesity," Nutrition Today, 2015.

[6] Gardana C , Simonetti P , Canzi E , Zanchi R , and Pietta P , "Metabolism of stevioside and rebaudioside A from Stevia rebaudiana extracts by human microflora.," Journal of Agricultural and Food Chemistry, 2003.

[7] O'Keefe JH and Bell DS , "Postprandial hyperglycemia/hyperlipidemia (postprandial dysmetabolism) is a cardiovascular risk factor.," The American Journal of cardiology, 2007.

[8] Chang JC , Wu MC , Liu IM , and Cheng JT , "Increase of insulin sensitivity by stevioside in fructose-rich chow-fed rats.," Hormone and Metabolic Research , 2005.

[9] Gregersen S , Jeppesen PB , Holst JJ , and Hermansen K , "Antihyperglycemic effects of stevioside in type 2 diabetic subjects.," Metabolism - Clinical and Experimental, 2004.

[10] Paige E Miller and Vanessa Perez , "Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studie," The American Journal of Clinical Nutrition, 2014.

[11] Williams LD and Burdock GA , "Genotoxicity studies on a high-purity rebaudioside A preparation.," Food and Chemical Toxicology, 2009.

[12] Mann TS et al., "In vitro cytotoxic activity guided essential oil composition of flowering twigs of Stevia rebaudiana.," Natural Product Communications, 2014.

[13] Paul S , Sengupta S , Bandyopadhyay TK , and Bhattacharyya A , "Stevioside induced ROS-mediated apoptosis through mitochondrial pathway in human breast cancer cell line MCF-7.," Nutrition and Cancer, 2012.

[14] Shukla S , Mehta A , Bajpai VK , and Shukla S , "In vitro antioxidant activity and total phenolic content of ethanolic leaf extract of Stevia rebaudiana Bert.," Food and Chemical Toxicology, 2009.

[15] https://cspinet.org/eating-healthy/chemical-cuisine.

[16] Weihrauch MR and Diehl V , "Artificial sweeteners--do they bear a carcinogenic risk?," Annals of Oncology, 2004.

[17] Paul Chan et al., "A double-blind placebo-controlled study of the effectiveness and tolerability of oral stevioside in human hypertension," British Journal of Clinical Pharmacology, 2000.

[18] Tomita T et al., "Bactericidal activity of a fermented hot-water extract from Stevia rebaudiana Bertoni towards enterohemorrhagic Escherichia coli O157:H7 and other food-borne pathogenic bacteria.," Microbiology and Immunology, 1997.

Camu Camu - Vitamic C Powerhouse

By NaturalBelieverJuly 05, 2018anti-oxidant, camu camu, camu camu berry, common cold, enhances immunity, gingivitis, iron deficiency, vitamin CNo comments

What Is Camu Camu?

Camu Camu or technically known as Myrciaria dubia is a shrub and fruit species that grows in swampy or flooded areas of the Amazon rain forests of Peru, Brazil, Venezuela, and Colombia and could be the next promising food. The shrub bears large berries that can look like cherries. The fruit and leaves are used as a medicine. These berries turn out to be one of the rich vitamin C fruit, for they have more of this vitamin in them.

Camu Camu is also used as an antioxidant and immune system stimulant. Camu Camu is used for viral infections including herpes, cold sores, shingles, common cold , cataracts and glaucoma. Other uses include treatment of asthma , “hardening of the arteries” (atherosclerosis), chronic fatigue syndrome, depression , gum disease ( gingivitis ), headaches , and osteoarthritis .

Although this fruit contains powerful flavonoid with health benefits, such as amino acids, gallic acid, ellagic acid, potassium, etc. it comprises more natural Vitamin C than any other known botanical in the world.

What is vitamin C?

Vitamin C is one of the most well-known vitamins, but do you really know what it is and what it does? Most people associate it with orange juice, assume that it will help you stay healthier, and know little else about this famous and fascinating vitamin. The truth is that Vitamin C is necessary for all humans. It also helps protect other fat-soluble vitamins and fatty acids in the oxidation process. First of all what is Vitamin C? Vitamin C is a water soluble vitamin. Vitamin C is essential for your body to create collagen and it is a powerful antioxidant ( Nobile and Woodhill, 1981 ). Vitamin C is one of the most important nutrients for advancing immune functions and it helps in fighting the pathogens and oxidative stress ( Dr. Victor Marchione, 2016 ). Unlike the oil soluble vitamins such as A and E, Vitamin C cannot be stored by your body. Since Vitamin C is not stored by your body, we need to get it from our diet or from supplements. Your body is unable to manufacture vitamin C, so you should ensure that you get enough from the foods you eat and nutritional supplements.

It also has been used to treat iron deficiency and can present and cure scurvy. So what happens if you don’t consume enough Vitamin C? In extreme cases, it can cause the disease Scurvy. Rarely seen today except in alcoholics who don’t consume many other calories, it causes mobile teeth, bleeding gums, purplish colored wounds, joint pain, muscle deterioration, and a wealth of other problems. Those who think they may not be getting enough Vitamin C, the good news is that it is readily available in the form of many common foods, fruits and supplements.

Sources of vitamin C:

Vitamin C is available from many different sources. Generally, Acerola, acai and oranges are the super foods known for their extremely high vitamin C content, but camu camu contains even more vitamin C.

Vitamin C is a very important nutritional component. Be sure that your body gets enough of it!

Camu Camu as Vitamin C Powerhouse:

Camu Camu fruit contains many nutrients such as fatty acid, protein, beta carotene however it’s considered as the richest source of vitamin C compared to any other food or fruit on the earth even more than the mighty orange. Generally oranges are known for their high vitamin C content. While comparing the amount of vitamin C in a camu camu with an orange: Camu Camu consists 30 times the amount of vitamin C than an orange( Pinedo-Panduro and Penn, 2008 ); this translates to 1,787.5% of the recommended daily amount of vitamin C for every 100 grams of camu camu. Oranges often have 1,000-3000 parts per million of vitamin C whereas, camu camu berry can reach concentrations of up to 50,000 parts per million ( Dr. Edward Group DC, 2013 ).

A tablespoon of camu camu powder can give way more vitamin C we need for the day. This remarkable high amount of vitamin C from camu camu serve us with many health benefits and because of its benefits people are taking camu camu powder instead of regular supplement.

In a study, carried out with 20 male smokers, one group drank camu camu juice and other took vitamin C tablets daily for a week. The research concluded with decrease in some markers for antioxidants and oxidative stress on camu camu group whereas, no changes seen on another group ( Coles, 2014 ).

The relatively high amount of vitamin C in the camu camu berry has evolved very active discussions concerning possible benefits of vitamin C therapy. Indeed one of the most popular advocates in this regard is Dr. James Duke, he has explored large-serving vitamin C therapy and its potential application ( Dr. Edward Group DC, 2013 ).

The natural plant being recorded as the highest source of vitamin C is better choice over synthetic vitamin C to strengthen the immune system, liver, lungs, lymphatic and urinary systems. It has the advantages of being non-irritating to sensitive stomach. One or two grams of camu camu per day is as effective as five to six grams of synthetic vitamin C. No other source of Vitamin C can supports, strengthens and energies the body as much as this natural plant source.

Side Effects of Camu Camu

Very less or little side effect known till date of camu camu. However it may interact with Chemotherpy treatment.

References:

COLES, T. 2014 Camu Camu Benefits: 11 Things You Need To Know About The Fruit.
DR. EDWARD GROUP DC, N., DACBN, DCBCN, DABFM 2013. What Is Camu Camu?
DR. VICTOR MARCHIONE, M. 2016. Camu Camu: Vitamin C -Rich Berry Powder Can Benefit Your Health.
NOBILE, S. & WOODHILL, J. M. 1981. What is vitamin C? Vitamin C. Springer.
PINEDO-PANDURO, M. & PENN, J. 2008. Camu-camu: A sustainable option for agroindustry in the Peruvian Amazon. FAO Non-wood News, 17, 52.

How Intermittent Fasting Can Help with Weight Loss?

By NaturalBelieverJuly 04, 2018intermittent fast, weight lossNo comments

For many individuals, it’s easy to gain weight than to lose weight. It’s especially true for people who are following a sedentary lifestyle. And one of the diets that have become prominent recently is intermittent fasting. (1)

Intermittent fasting includes regular temporary fasts. In here, you won’t eat for brief durations to aid you to consume fewer calories. It also aims to assist you in maximizing your hormones connected to weight control. This weight loss technique can result in weight loss, as long as you don’t consume far more calories throughout the non-fasting durations. You’ll slim down and it’ll help you get rid of stomach fat. (2)

How does Intermittent Fasting Work?

When you don’t consume anything, your body adjusts numerous things to make the stored power more obtainable. It relates to modifications in nervous system task, along with a significant change in a number of critical hormones.

You might assume that it’s all right to avoid a meal in a day and you’ll lose weight. It could be true. However, you need to consider what you eat. If, during your feast hours, you consume 2,400 calories, then don’t expect to lose weight dramatically. Still, if you cut out a whole meal daily, you are still eating fewer calories weekly. It’s highlighted in JAMA research where calorie limited dieters and intermittent fasters shed comparable amounts of weight through the year.

Your body responds to energy intake. As your body becomes more sensitive to insulin, the more chances you’ll make use of the food you take in effectively. Your body is also most sensitive to insulin after fasting. These adjustments to insulin production and level of sensitivity could result in weight loss and muscle development. (3, 4)

Tip: Intermittent Fasting is a type of pattern eating where you fast for long periods of hours before consuming meals. The idea is for your body to break down the stored fat cells in your body and help you in weight loss. It can also help boost your metabolism.

Is It Better than Eating Small Meals a Day?

When consuming small-sized meals, you’re likely to overindulge throughout your regular meals. It’s especially true if you’re battling with portion control. It’s also an issue if you’re not sure how much food you’re consuming. Even if you take control of your eating, you might still find that consuming six times a day is prohibitive and needs a lot of effort. You may even feel you never feel full and you will most likely consume additional calories during each treat.

Not all calories are created equal. Calorie limitation can play the main role in weight loss. When you fast, you’re making it less complicated to limit your complete calorie intake throughout the week. And it can result in regular weight loss and upkeep. It also works because it simplifies your day. As opposed to the need to prepare and eat every two to three hours, you just have to miss a meal and not to stress over consuming food during your eating period. It enables you to delight in bigger portioned meals. As a result, you’re satiating your taste buds and belly while still consuming fewer calories generally. The initial transition from regular eating to intermittent fasting could be a huge adjustment to your system. But once you got through it, your body would adapt and learn to work well.

References:

Can Vitamins Help You Lose Weight?

By NaturalBelieverJuly 04, 2018vitamins, weight lossNo comments

If only there’s a magic pill that you could take to lose weight, then you wouldn’t be spending thousands of money on exercise equipment or starving yourself. As for taking vitamins, scientists could not yet recognize precisely what vitamins offer the greatest impact over cravings and weight control. (1)

Calcium appears to assist. This mineral could increase your body’s fat-burning ability if you consume 1,200 mg daily (2). It showed that this mineral binds to fat in the GI tract and minimizes fat absorption. But this benefit might function best for people who are taking an insufficient amount of this mineral.

Although it’s not fully understood how vitamins could help in weight loss, there’s a probable concept that when the body is short on nutrients, cravings increase. As a result, you’re more likely to consume more to restore the nutrients. When you take sufficient vitamins, it could keep your hunger under control. Even though there’s slim evidence that vitamins could help, here are some you can try.

Vitamin B

It is vital to boost metabolism as its main role is to assist in metabolizing fats, proteins, and carbs. It also helps in utilizing stored energy in food. One type of vitamin B, thiamine, assists the body in converting carbs into energy (3). Having an insufficient amount of it could mean that metabolism might not function well. It could lead to difficulty in losing weight.

Vitamin D

Most people don’t spend a lot of time outdoors making it difficult to obtain vitamin D naturally or through the sunlight. Researchers discovered below normal levels of vitamin D in overweight individuals. The precise duty of this vitamin in weight reduction is vague. But a study released in American Journal of Clinical Nutrition (4) discovered that obese adults who took calcium and vitamin D supplements shed more belly fat than those that aren’t taking these supplements.

Magnesium

Magnesium is vital for maintaining a healthy blood pressure. This mineral serves as a co-factor in enzyme systems, which are in charge of a variety of responses in the body, like controlling blood glucose (5). If you’re low in this mineral, you may eat a handful of nuts for fast power boosts or take a magnesium supplement.

Iron

This mineral helps in energy production from nutrients. It aids in transporting oxygen in your body cells, including your muscles. In turn, it can be helpful in burning fats. Insufficient amount of iron in the body could lower physical endurance and reduce athletic performance. In a study, it showed that treating iron deficiency anemia could induce weight loss (6).

Conclusion

Vitamin and mineral supplements might help with your weight reduction goal. However, you’re not likely to shed weight if you don’t exercise, change your diet and get enough sleep. Health professionals concur that the basis for long-lasting weight reduction is adhering to a healthy and balanced eating pattern, lowering calorie intake. Most of all, you should include exercise in your everyday activities.

A lot of your needed vitamins and minerals must be from food. Supplements could aid in filling in the gaps in your diet regimen. However, don’t take huge doses of vitamin or mineral supplements just to lose weight. These supplements could only aid in giving you power that’s essential in handling stress, maintaining a positive state of mind and minimizing fatigue. All of these could help you in controlling your cravings, which could lead to a better weight loss.

References:

Best foods to eat to build muscle

By NaturalBelieverJuly 04, 2018chicken, eggs, muscle building, oysters, protein, quinoa, spinach, wild caught salmonNo comments

Only a few individuals would understand how to build muscle mass. Most people attempt to gain size and get lean at the same time. But it’s an impossible job as the body doesn’t function in this manner. Every bodybuilder understands that the real trick is to substantially boost the quantity of food you consume, the frequency of eating and degree of lifting heavy things. But what are the best foods that can help in building muscle?

Eggs

They are the best protein source. However, their ability to improve lean muscle and stamina isn’t because of the protein alone. Rather, it has something to do with the cholesterol in the yolks. Don’t worry about your cholesterol skyrocketing from consuming the yolks. Cholesterol from eggs could lower the bad cholesterol. ( 1 ) To further build muscle, make sure to consume whole eggs after resistance training. ( 2 )

Skinless Chicken

Chicken is another best source of protein. It is easy to prepare and it contains a high-grade protein, which is vital for muscle repair, healing, and building.

Quinoa

This is an extremely nourishing grain that originates in South America. Quinoa is one of the healthiest foods. Loaded with complete health proteins. Per 100 gram serving of this grain, you can have 14 grams of healthy protein. It also offers nine vital amino acids. It is also high in complex carbs and nutritional fiber. Furthermore, it is free of gluten and your body absorbs it well. It is all loaded with vitamin B6, iron, and magnesium, among other nutrients.

Wild Caught Salmon

It is not only packed with protein but it is also loaded with Vitamin B-6 and Vitamin B-12. With these nutrients, it makes it perfect for muscle builders. Its high amount of amino acid promotes muscle development. Fish also consists of Omega - 3 fatty acids which benefit the heart of healthy people from cardiovascular disease. ( 3 )

Cottage Cheese

It contains a high amount of casein, which is a form of protein. That said, it is gradually digested by the body. The trick here is to eat some of it before you go to sleep. It will help in beating nighttime fast.

Spinach

If you’re a fan of Popeye, you would immediately remember how he got his stamina and massive forearms from. The creators of Popeye were not exaggerating about the benefits of spinach. This vegetable is indeed a leading source of glutamine. It is an amino acid that is vital for lean muscle growth.

Oysters

Oyster contains a high amount of zinc. Per 100 grams of oysters, you can get 78.6 mg of zinc. This mineral is vital for the production of testosterone and protein, as well as improving immune function.

When you eat the same foods every day, your body might get bored. As a result, you would cheat, thereby, affecting your muscle gain goal. However, if you include a different nutrient dense foods, you’ll find it enjoyable to bulk up through dieting. By introducing the right amount of vitamins and minerals to your diet, your body will be healthier. It could result in building muscles faster. Thus, make the change and improve your training progress by including those foods above.

References:

Nature as Medicine

Natural Probiotics

Maca root for fertility

Natural forms of Folic Acid

Apple Cider Vinegar

Coconut Oil