What is Avocado? Avocado (
Persea americana) which is also called alligator pear is an evergreen tree of the family Lauraceae. It usually reaches a height of up to 20 meters. It is native to tropical and subtropical regions of Central and South America.
Avocado fruits are buttery which holds rich, nutty flavor and have greenish or yellowish flesh. Mashed avocado is the prime ingredient of guacamole, a typical appetizer in Mexican cuisine. Avocados provide thiamin, riboflavin, and vitamin A, and in some varieties, the flesh contains as much as 25 percent unsaturated oil(
Britannica 2018).
An oil; estragol is produced in the leaves of avocado tree which has cosmetic benefits along with insecticidal properties. Besides containing high amounts of vitamins and minerals avocados contain high amounts of calories than any other fruits. In addition, it is a good source of mono-unsaturated fat and soluble and insoluble fibers. In the past, it was known as “poor man’s butter”. It is eaten fresh, mostly in salads, desserts and as a sauce.
Avocado - Superfood: Avocado is quoted by the Guinness Book of records as being “the most nutritious fruit known to man”: International Tropical Fruits Network. Due to the high-fat content of avocados, many people avoid them but nowadays it is very popular among health-conscious people. It is also referred to as a superfood due to its surprising health benefits.
Avocado has many nutritional benefits such as reducing arthritis, decreasing the side effect of chemotherapy and cholesterol management (
DiNubile 2010;
Paul, Kulkarni et al. 2011).
High fiber, carotenoids, minerals, vitamins, phenolics, fatty acid, etc. are some of the main compounds found in avocado. Avocado - Why is it a superfood? Monounsaturated fats Avocado is rich in monounsaturated fats. It is the healthiest form of fat. Monosaturated fats are believed to increase the good cholesterol (HDL) in the body and reduce the bad cholesterol (LDL). It can decrease the risk of heart disease by improving the cholesterol levels. It can also benefit the brain activity and movement of joints.
Tip: Avocados are high in monounsaturated fats that are believed to increase your good cholesterol.
Vitamin E Avocado contains a high amount of vitamin E which is a powerful antioxidant. Antioxidants protect the body tissue from free radical damage. When taken with salad and salsa it increases the absorption of carotenoid (1). Vitamin E helps in the formation of red blood cell which carries the oxygen to different parts of the body.
Vitamin B6 Vitamin is also known as pyridoxine which helps the body in the formation of glycogen which is backup energy stored in muscles and liver. It also promotes the healthy skin by moisturizing it.
Vitamin K Avocado is also loaded with vitamin K which ensures the proper growth and proper maintenance of bone density as by age.
Carotenoids Avocado increases the absorption of carotenoids when taken with other carotenoids rich fruits and vegetables (
Unlu, Bohn et al. 2005). Carotenoids are rich in Vitamin A which is associated with reducing the risk of cancer, heart disease and eye deterioration (
Carranco, Calvo et al. 2011).
Potassium Avocado is also high in potassium. It contains twice the amount of potassium than a banana. Potassium prevents from major risk factors like heart attack, strokes and kidney failure by reducing hypertension (Aburto, Hanson et al. 2013).
Fiber Unlike most of the foods avocado contains both soluble and insoluble fiber. Insoluble fiber works as natural digestive aid, while soluble fiber is useful for appetite control.
Side Effects
Over consumption of avocados may cause mouth allergy like itching and swelling of the tongue.
Avocado increases the level of serum IgE. People who are sensitive to latex can have an allergic reaction by eating avocados.
Aburto, N. J., S. Hanson, et al. (2013). "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses."
Bmj346: f1378.
BONE, R. A., J. T. LANDRUM, et al. (1997). "Distribution of lutein and zeaxanthin stereoisomers in the human retina."
Experimental eye research64(2): 211-218.
Britannica, T. E. o. E. (2018). "Avocado FRUIT AND TREE."
Butterfield, D. A., T. Koppal, et al. (1999). "Vitamin Ε as an Antioxidant/Free Radical Scavenger Against Amyloid β-Peptide-Induced Oxidative Stress in Neocortical Synaptosomal Membranes and Hippocampal Neurons in Culture: Insights into Alzheimer's Disease."
Reviews in the Neurosciences10(2): 141-150.
Carranco, M. J., L. C. M. Calvo, et al. (2011). "Carotenoids and their antioxidant function: a review."
Archivos latinoamericanos de nutricion61(3): 233-241.
D’Agostini, F., P. Fiallo, et al. (2013). "Chemoprevention of doxorubicin-induced alopecia in mice by dietary administration of L-cystine and vitamin B6."
Archives of dermatological research305(1): 25-34.
DiNubile, N. A. (2010). "A potential role for avocado-and soybean-based nutritional supplements in the management of osteoarthritis: a review."
The Physician and sportsmedicine38(2): 71-81.
Dreher, M. L. and A. J. Davenport (2013). "Hass avocado composition and potential health effects."
Critical reviews in food science and nutrition53(7): 738-750.
Mustad, V. A., T. D. Etherton, et al. (1997). "Reducing saturated fat intake is associated with increased levels of LDL receptors on mononuclear cells in healthy men and women."
Journal of lipid research38(3): 459-468.
Paul, R., P. Kulkarni, et al. (2011). "Avocado fruit (Persea americana Mill) exhibits chemo-protective potentiality against cyclophosphamide induced genotoxicity in human lymphocyte culture."
J Exp Ther Oncol9(3): 221-230.
Sartorius, T., C. Ketterer, et al. (2012). "Monounsaturated fatty acids prevent the aversive effects of obesity on locomotion, brain activity, and sleep behavior."
Diabetes: DB_111521.
Stanley, W. C., E. R. Dabkowski, et al. (2012). "Dietary fat and heart failure: moving from lipotoxicity to lipoprotection."
Circulation research110(5): 764-776.
Unlu, N. Z., T. Bohn, et al. (2005). "Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil."
The Journal of nutrition135(3): 431-436.
van Zelst, B. D. and R. de Jonge (2012). "A stable isotope dilution LC–ESI-MS/MS method for the quantification of pyridoxal-5′-phosphate in whole blood."
Journal of Chromatography B903: 134-141.
What is processed food? Any food that has been converted in some way from its real existing state is “processed food”: The Academy of Nutrition and Dietetics. Processed food is usually prepared by mixing in many ingredients. In order to preserve and to change the real food to processed food a sequence of mechanical and chemical operations are undertaken (
SIDNEY FRY, 2015). Food like jarred pasta sauces (with added preservatives and spices) sweets, frozen prepared foods, packaged snack foods, sugary drinks, bagged spinach, packaged meats along with frozen microwave dinners fall into this category (
Johannah Sakimura, 2017).
On one hand, most of the processed foods are relatively less nutritious and hold low nutritional value and is usually not healthy for your body. Mostly processed foods have large amounts of sodium, sugar and fat which is not beneficial for the human body (
Shereen Lehman, 2018a). However, practically today it has become hard to completely eradicate processed foods from our daily life.
On the other hand some processed foods like Greek yogurt, organic stock, precooked whole grains, frozen fruits and vegetables, tofu, etc. can be very nutritious for you (
SIDNEY FRY, 2015).
Some examples of processed foods are store bought Mayonnaise, microwaveable meals, savory snacks, sodas, candies, noodles and the list can go on and on. Will processed foods kill you? Food processing is not a new technique to preserve food as it has been in use for centuries. It helps to preserve nutrients that would otherwise be lost during storage. The foods we eat every day as breakfast, lunch, dinner and supper undergo some process although we eat at home or a restaurant. Some food is considered unhealthy or unsafe to eat without being processed example raw meat, raw cereal, raw or unpasteurized milk, etc. Raw or undercooked meat drives the risk of being infected with salmonella (
Bruso, 2018). Food processing may sometimes improve the nutrition and digestibility of the food. For example, raw beans are not consumable however on boiling or cooking them it makes them consumable and easily digestible. Similarly, boiling vegetables destroys the vitamins C that it contains, however boiling carrots may also break down the plant cell walls which helps to release beneficial compounds like beta-carotene which would otherwise be less available when eaten raw (
Henry and Chapman, 2002,
MacEvilly and Peltola, 2003).
Tip: Boiling carrots helps release beta-carotene which would otherwise be less available when eaten raw.
Food is processed so that it could be safe, more tasty, edible or storable. In large-scale food manufacturing, food is processed through scientific and technological principles to make it storable and last longer during shipping times to storage warehouses and then finally sitting on shelves in the supermarket stores. For food to stay healthy for human consumption many preservatives are added so they can survive for months and years in supermarket shelves before it is finally consumed by the end consumer. For unprocessed food, we must depend on the climate for its availability and may not meet the need and demand of population while food processing helps to endure the need of the growing population. It greatly facilitates the provision of safe food to populations around the globe (
Henry and Chapman, 2002).
Processed food isn’t bad because of the way it is processed in fact it’s the ingredients which makes consumption of such foods harmful to our bodies in the long run. The quality and nutrition of processed foods rely on those chemical ingredients (
Shereen Lehman, 2018a). Therefore, you can take advantage of processed foods simply by avoiding the foods that have low nutritional value and foods that have high sugar, sodium, fat and calories (
Shereen Lehman, 2018a) and ingredients that you don’t understand.
Processed foods like milk, oats, yogurt, frozen fruits and vegetables, vegetable juice, frozen fish, etc. are nutritious and healthy. However, you should always check the ingredient list to make sure that it is free of any preservatives, additives and sugars. Be sure to check the date of expiry of the product as well. Be careful when buying yogurt as they are sold with added sugars to improve its taste but the best yogurt you can have is one which is made of milk that is organic and free of any added sugars. It may not taste the best, but you can always add blueberries, oats and honey to make a guilt free breakfast that is delicious and nutritious.
Tip: You should avoid processed foods which have low nutritional value and are sitting on shelves for months with preservatives and ingredients you have never heard of.
To kill bacteria and to separate the fat from milk, it is pasteurized, and pasteurization makes milk processed food. Fat-free or low-fat milk is good for those who are looking to cut down on caloric intake.
Frozen fruits and vegetables with no added sauce, sugar, etc. are one of best-processed foods as freezing conserves most vitamins and minerals, therefore, we can store it and consume these fruits and vegetables all year round (
Shereen Lehman, 2018a). Also, frozen fruits and vegetables are immediately frozen when they are ripe and seal the most nutritional value when frozen.
Adding oats in our morning diet along with fruits, protein, carbohydrate and dairy product (milk, yogurt, etc.) makes our breakfast more nutritious and healthier. However, you must make sure that the oats you are picking from the grocery store is natural and not processed with any added additives. Shredded wheat, puffed wheat, bran cereals and oat cereals are high fiber cereals. We can take advantage of high fiber from these cereals. Avoid the cereal with more sugar as it contains relatively less fiber. While minimum recommended fiber per serving is 3grams, sugary cereals typically have only about 1 gram fiber per serving. So, select a breakfast cereal which meets the minimum fiber requirements (
Shereen Lehman, 2018b).
Drawbacks of Processed Foods
HIGH FRUCTOSE CORN SYRUP High fructose corn syrup is a sweetener made from corn starch. With table sugar being expensive because of import tariffs HFCS has become a cheaper alternative to sucrose(table sugar) for the food industry. Sugar is similar to HFCS and both sweeteners contain the same amount of calories. To stay healthy cut down on all forms of sweeteners from your diet. HIGH SODIUM & SUGARS
In processed foods sodium is added to prevent spoilage, enhance flavor and improve the texture of the foods. The high amount of sodium intake may increase the risk of a heart disease. Processed foods with added sugar can also increase the risk of heart disease, obesity, cavities and type 2 diabetes. TRANS-FATS Some commercially processed food such as margarine, desserts, frozen pizza, baked items, coffee creamers, etc. sometimes contain trans-fats which are the unhealthiest forms of fat that increase the risk of high cholesterol, heart disease, and stroke. CHEMICALS & PRESERVATIVES Although the preservatives and other food additives used in many processed foods are generally recognized as safe, a few may cause problems for some individuals, including sulfites, artificial sweeteners, artificial colors and flavors, sodium nitrate, BHA and BHT, olestra, caffeine and monosodium glutamate. FAT STORAGE Our body requires less energy to digest the processed food which may assist to retain more of the calories they contain (Food & Nutrition Research 2010). Storage of more calories induces to weight gain and many illnesses like hypertension, diabetes mellitus, coronary heart disease and also increase the risk of death due to excess fat (
Kawachi, 1999).
Conclusion Processed food has both advantages and disadvantages. Processed foods are less nutritious and less healthy than whole foods. Processed foods may be less healthy but not life-threatening unless eaten on a daily basis. An occasional snack or two is usually fine but the majority of your diet should consist of nutritious whole foods that the nature has given to all of us. References: BRUSO, J. 2018. What Are the Consequences of Eating Rare Meat? HENRY, C. & CHAPMAN, C. 2002.
The nutrition handbook for food processors, Elsevier.
JOHANNAH SAKIMURA, R. 2017. What Are Processed Foods and Which You Should Be Eating. KAWACHI, I. 1999. Physical and psychological consequences of weight gain.
The Journal of clinical psychiatry.
MACEVILLY, C. & PELTOLA, K. 2003. The effect of agronomy, storage, processing and cooking on bioactive substances in food.
Plants: Diet and Health: The Report of a British Nutrition Foundation Task Force, 226-239.
SHEREEN LEHMAN, M. 2018a. Are All Processed Foods Unhealthy? SHEREEN LEHMAN, M. 2018b. How to Choose a Breakfast Cereal Look for high fiber, whole grains, and less sugar. SIDNEY FRY, M., RD 2015. What Is a “Processed” Food? WEAVER, C. M., DWYER, J., FULGONI III, V. L., KING, J. C., LEVEILLE, G. A., MACDONALD, R. S., ORDOVAS, J. & SCHNAKENBERG, D. 2014. Processed foods: contributions to nutrition.
The American journal of clinical nutrition, 99
, 1525-1542.
Garlic is one of our main ingredients in the kitchen often used in our food for a good flavor and aroma. Besides providing a good taste there are many other health benefits of garlic. Garlic is one of the oldest medicinal plants. It not only helps us to fight off the cold, but also in fighting heart diseases and to control hypertension. It also plays a vital role in lowering the cholesterol and also prevents you from having a stroke by preventing clots from forming (
Bayan et al., 2014,
Gebreyohannes and Gebreyohannes, 2013).
The aroma for which garlic is mostly preferred is due to the presence of sulfur in it. And sulfur helps you to fight off all major illnesses. The sulfur in a fresh garlic is about 1000 times more effective as antioxidants. Because of this, garlic has the ability to reduce the radicals present in the body (
Török et al., 1994).
Tip: Consuming garlic regularly can prevent cold or flu, premature aging and heart disease.
BENEFITS OF GARLIC CAN PREVENT ALZHEIMER'S The antioxidants present in garlic may help prevent brain diseases like Alzheimer’s and dementia (
Mattison, 2018).
ANTICANCER The organosulfur compound from garlic has shown anticancer activity both in vitro and in vivo studies (
Bayan et al., 2014). One study found that garlic prevents the development of stomach cancer: Dutch Research (
Dorant et al., 1996). Garlic also reduces the risk of prostate cancer (
Gebreyohannes and Gebreyohannes, 2013).
REGULATES BLOOD GLUCOSE Similarly, the presence of a volatile sulfur compound in garlic has shown to have a suppressive effect on diabetes mellitus (
Bayan et al., 2014).
PREVENTS HEART ATTACK Platelets and fibrin play a vital role in blood clotting, however, an excess of fibrin in the blood may lead to a heart attack. Garlic has an ability to reduce excess amounts of fibrin and its production than aspirin (
Fukao et al., 2007).
BOOST IMMUNE SYSTEM An abundant amount of sulfur, amino acid along with other compounds in garlic help to boost the immune system (
BH, 1991). TREATS HAIR LOSS Allicin a sulfur compound, one of the effective compounds to treat hair loss is found in high amounts in garlic which may help to control hair fall. PREVENT ACNE Besides sulfur and allicin garlic is rich in zinc, and calcium which is beneficial for healthy skin and can be used as a natural remedy to banish the blemishes on the skin. The antioxidants in garlic can kill bacteria and prevent acne. ANTI-FUNGAL Another active compound found in garlic is Ajoene which is an effective topical antifungal agent (
Ledezma and Apitz-Castro, 2006). Garlic hinders the growth of fungal diseases as equally as the drug ketoconazole (
Shams-Ghahfarokhi et al., 2006).
PAIN-KILLER Garlic also works as a painkiller, especially for the joints. However, taking it on regular basic serves as a natural remedy for chronic pain. WEIGHT LOSS Garlic is a thermogenic substance which means that it produces heat in your body. In order to normalize the body temperature, our body requires energy. In this process, it burns some calories from your body and as a result it can result in weight loss (
Mattison, 2018).
Side Effects of Garlic Garlic is likely safe for most people. And no severe side effects were observed however, it is associated with minimal side effects (
Bayan et al., 2014).
Skin Irritation: Raw garlic is possibly unsafe when applied to the skin because it may cause skin irritation. Foul Odor: Garlic has a strong smell due to the presence of sulfur. It causes bad breath. Skin Rashes: Garlic contains an enzyme called alliinase, which usually causes skin rashes. Headache: Consumption of raw garlic may trigger a headache. Vomiting and heartburn: Consumption of abundant amounts of raw garlic may lead to vomiting and heartburn. Bleeding disorder: Garlic reduces the excess amount of fibrin which may increase the risk of bleeding. Garlic might also interfere with blood pressure. Due to this reason, you must stop garlic consumption at least two weeks before any surgery. Stomach or digestion problem: Raw garlic can irritate the gastrointestinal tract and may upset your stomach. Therefore, you should avoid eating garlic if you have any digestion or stomach problems.
REFERENCES BAYAN, L., KOULIVAND, P. H. & GORJI, A. 2014. Garlic: a review of potential therapeutic effects.
Avicenna journal of phytomedicine, 4
, 1.
BH, L. 1991. Effect of odor modified garlic preparation on blood lipids. Nutr. BOND, O. 2017. Garlic Treatment for Warts. DORANT, E., VAN DEN BRANDT, P. A. & GOLDBOHM, R. A. 1996. A prospective cohort study on the relationship between onion and leek consumption, garlic supplement use and the risk of colorectal carcinoma in The Netherlands.
Carcinogenesis, 17
, 477-484.
FUKAO, H., YOSHIDA, H., TAZAWA, Y.-I. & HADA, T. 2007. Antithrombotic effects of odorless garlic powder both in vitro and in vivo.
Bioscience, biotechnology, and biochemistry, 71
, 84-90.
GEBREYOHANNES, G. & GEBREYOHANNES, M. 2013. Medicinal values of garlic: A review.
International Journal of Medicine and Medical Sciences, 5
, 401-408.
LEDEZMA, E. & APITZ-CASTRO, R. 2006. Ajoene the main active compound of garlic (Allium sativum): a new antifungal agent.
Revista iberoamericana de micologia, 23
, 75-80.
MATTISON, L. 2018. Raw Garlic's Health Benefits Prove Hippocrates Was Onto Something. SHAMS-GHAHFAROKHI, M., SHOKOOHAMIRI, M.-R., AMIRRAJAB, N., MOGHADASI, B., GHAJARI, A., ZEINI, F., SADEGHI, G. & RAZZAGHI-ABYANEH, M. 2006. In vitro antifungal activities of Allium cepa, Allium sativum and ketoconazole against some pathogenic yeasts and dermatophytes.
Fitoterapia, 77
, 321-323.
TÖRÖK, B., BELAGYI, J., RIETZ, B. & JACOB, R. 1994. Effectiveness of garlic on the radical activity in radical generating systems.
Arzneimittel-Forschung, 44
, 608-611.
Genus Prunus is commercially very important and various species of it are cultivated worldwide for their fruits. There are over 70 native varieties of plums and prunes in Iran (
Sedaghathoor et al., 2009). Prunes which are known as dried plums are naturally dried up from the breed
Prunus domestica. It is usually oval shaped and is typically dried or made into prune juices. Though all prunes originate from fresh plums, not all plum varieties are considered prunes. The prune fruit comes from a different type of plant than plums (
M., 2011).
A plum which is also a plant of the genus ‘Prunus’ are mostly eaten fresh and it consists of a hard pit which does not easily separate from its flesh while the hard pit of prunes can be separated easily from its flesh. Most varieties of plums have red skins when ripe whereas, prunes have blue or purple skins when ripe (
M., 2011).
Prunes which are also referred to dried plums have unique nutrients and dietary bioactive profile (
Wallace, 2017).
It is not just useful for digestion, in fact this nutrient-rich fruit also serves a number of other potential health benefits, possibly lowering your risk for heart disease, osteoporosis, type 2 diabetes and obesity, according to an article published in "Critical Reviews in Food Science and Nutrition" in 2013 (
Bruso, 2017).
Why you should include prunes in your diet? Yes, prunes are good for our health with little contradictions. The benefits and side effects of prunes are listed below:
Relieves Constipation Prunes consist of a high amount of potassium which is a natural constipation remedy. Within 10 minutes you can prepare a constipation remedy drink; pour hot water over dried prunes and leave it for 10 minutes and here you go, your drink is ready. Eat those prunes and drink the juice in the empty stomach in the morning. This process helps you to get enough potassium in your diet and overcome constipation. Prunes stimulate enzymatic processes as it consists of a high concentration of potassium and vitamin A. Potassium is a powerful source of cleansing, feeding and building your colon walls. Moreover, it also helps to protect cell walls from bacteria, fungus, and other pathogens by creating an alkaline environment inside and outside the cell. Powerful source of Antioxidant Prunes or dried plums are ranked number one food in terms of antioxidant content according to the research: “Tufts University in Boston”. In addition, it is a good source of Vitamin A, manganese, iron, plant phenolics and essential nutrients which holds antioxidant properties. Antioxidants help to protect the cell membranes from free radical damage (
Cao et al., 1998).
Prunes are top ranked as a source of cancer and disease-fighting antioxidants (
Prior, 1999). Vitamin rich Prunes are a great source of vitamins example Vitamin K, B complex and A. One half-cup of prunes contains 65% of vitamin K, 26% of vitamin B complex and 14% of vitamin A (
Gotter, 2017).
Vitamin K helps in blood clotting to reduce excess bleeding. Vitamin B complex helps your body to convert the intake food into energy, form red blood cells, and play an essential role in certain bodily functions. Deficiency of vitamin B complex may lead to irritability, difficulty concentrating, muscle weakness, nervousness, short-term memory loss, depression, etc. (
Cathy Wong, 2018).
Vitamin A is essential for healthy vision. Deficiency of Vitamin A may cause night blindness, dry eyes, macular degeneration, and cataracts. Healthy Heart Potassium is one of the very important minerals that our body requires. Prunes contain a high amount of potassium. One half-cup of prunes contains 637 milligrams of potassium which is nearly 14 percent of your daily recommended amount (
Gotter, 2017). This mineral not only helps in digestion, but it also ensures the proper functioning of the heart and nerve response throughout the body according to National Heart Institute.
Regular intake of potassium reduces the risk of problems such as heart disease, heart attack, dizziness, and stroke and helps to lower blood pressure. In a study, it was reported that blood pressure was reduced in groups that were given prunes on a daily basis (
Gotter, 2017). Bones and Muscles Dried prunes are an important source of the mineral boron along with potassium which can help build strong muscles and bones. Prunes may also help with muscle coordination along with improving mental acuity. 100 grams of prunes fulfills the daily recommended dosage for boron and potassium for a healthy human being. A study demonstrated that prunes have a potential as a treatment for osteoporosis. In the study among two groups of post-menopausal woman one group who were served with 100 grams of prunes daily for three months had improved bone formation compared to another group who were served with 75 grams of dried apples (
Arjmandi, 2007).
In addition, Prunes also have anti-inflammatory properties and are highly recommended for people suffering from arthritis. Good source of Iron Prunes have an abundant amount of iron which is very important for red blood cell formation. A half-cup of Prunes and a half cup of prune juice contains 0.81 milligrams and 3 milligrams of iron (
Gotter, 2017). Deficiency of iron lowers the formation of red blood cells resulting in anemia and can also cause muscles and organs to sag and lack tone. Healthy Hair Prunes contain several vital vitamins and minerals like iron, vitamin A, B and C. These nutrients strengthen your hair from the roots and prevent breakage and damage. Iron produce hemoglobin in the blood. Hemoglobin carries oxygen for the growth and repair of all body cells including the cells that makeup hair follicles. Iron deficiency can lead to hair loss, dryness and discoloration of hair. Vitamin A helps in producing sebum (oil on the scalp), which keeps the hair from drying out and breaking. Vitamin B helps in the growth and development of healthier hair. Vitamin B is widely used as a supplement for faster hair growth and has become quite popular in the recent past for its various benefits. Vitamin B is water soluble vitamin so the body cannot store it as it excretes unused vitamin. Therefore, we need to make sure that we are receiving enough vitamin B every day from our daily diet or supplement. Vitamin C is a powerful antioxidant which helps the body in collagen synthesis. Healthy Skin Prunes are rich in vital vitamins and minerals which maintain a healthy skin. It slows down the aging process as it has antioxidants that fights free radicals that damage body tissue and it also produces collagen to retain the elasticity of the skin. The minerals present in prunes also give you a glowing skin. Weight Loss Prunes contain high fiber content which is slow to digest. This will make you feel satiated for a longer time and help you in losing weight. On the other hand, due to the low glycemic index, prunes raise the glucose (sugar) levels in your blood slowly rather than spiking up with other sugary foods or drinks. One study illustrates that eating dried plums as a snack can suppress hunger for longer than eating a low-fat cookie (
Gotter, 2017).
Side Effects of Prunes
It is recommended to drink plenty of water or fluids if you increase your fiber intake otherwise you could end up feeling constipated.
Consuming too many prunes can cause gastrointestinal distress due to excessive sorbitol and fiber.
Pregnant woman, especially the one with any kidney disease and those who are on any type of drugs are suggested not to take potassium supplements without consulting with a doctor.
Prune and prune juice helps to reduce weight, however over consuming can lead to weight gain.
References: ARJMANDI, B. H. 2007. FSU study: Can prunes reverse bone loss after menopause? BRUSO, J. 2017. What Are the Benefits of Eating Prunes? CAO, G., BOOTH, S. L., SADOWSKI, J. A. & PRIOR, R. L. 1998. Increases in human plasma antioxidant capacity after consumption of controlled diets high in fruit and vegetables.
The American journal of clinical nutrition, 68
, 1081-1087.
CATHY WONG, N. 2018. The Benefits of B Complex Vitamins. GOTTER, S. F. A. A. 2017. The Top Health Benefits of Prunes and Prune Juice. M., E. 2011. Difference Between Prune and Plum. PRIOR, R., JOSEPH, J., CAO, G. AND SHUKITT-HALE, B. 1999. Can Foods Forestall Aging. SEDAGHATHOOR, S., ANSARI, R., ALLAHYARI, M. & NASIRI, E. 2009. Comparison of morphological characteristics of some plum and prune cultivars of Iran.
Scientific Research and Essays, 4
, 992-996.
WALLACE, T. C. 2017. Dried Plums, Prunes and Bone Health: A Comprehensive Review.
Nutrients, 9
, 401.
Even with the fairly recent popularity, the benefits of shea butter particularly as they relate to human health are vital pieces of information that’s still unclear to many people. A good way to start would be by reasonably looking at the question, ‘what is shea butter?’
What is Shea butter? The shea butter in its natural state is a creamy white to yellowish fat
gotten from the nut of the shea tree (Vitellaria paradoxa) mainly
found in sub-Saharan Africa. Shea butter is largely composed of a variety
of fatty acids which include stearic acid, palmitic acid, oleic acid, and
linoleic [1]. The proportions of these fats largely depend on the tree species. Other
important constituents include;
Vitamins; majorly A and E
Phenolic compounds belonging to the catechin group[2]
Health Benefits of Shea Butter Shea butter health benefits range from their effects on the human skin,
hair to those on the human tissues such as the bone as well as other
physiological reactions. Shea Butter Is an Efficient Nose Anti-Congestant One of the common symptoms associated with several diseases such as
rhinitis or common cold the blocking of nasal passage also known as nose
congestion [3].
Shea butter has been found to be very effective in relieving nose
congestions. A recent study has also confirmed shea butter to be a better
option in activity when compared to other decongestants such as the placebo
and xylometazoline [4].
Shea Butter for Eczema Treatment According to the results of a 4-week study carried out on a total of 34
patients with eczema, shea butter extracts constitute natural remedies for
eczema. Again, shea butter oils have been found to reduce itching while
increasing skin hydration [5].
Shea Butter Relieves Symptoms of Arthritis In a 16-week study carried out on 33 patients with knee arthritis, the Shea
nut oil as a natural product was found to be an effective reliever of pain
which is a common symptom associated with the disease. It was also found to
improve muscle control [6].
Shea nut oil can be taken orally in pills.
Shea Butter Has Anti-inflammatory Properties External factors such as allergies, UV radiations, and burns have been
found to cause certain degrees of skin inflammation. Shea butter reduces
skin inflammation due to its vital components such as the lupeol compounds
which help in reducing the concentration of enzymes responsible for
inflammatory responses [7].
Shea Butter Slows Down Skin Aging Skin aging is a natural process which is associated with oxidation of the
skin and deterioration of the tissues. The process has been found to be
accelerated by environmental factors such as diet, UV radiation, stress and
others [8].
However, components of shea butter such as vitamin E and phenolic compounds
are excellent antioxidants which help to prevent skin oxidation and
effectively slow down skin aging process.
Shea Butter helps in Acne Treatment An excessive oil production by the skin has been implicated as the cause of
Acne. So far, a lot of side effects have been associated with the modern
treatment options particularly medicines. However, shea butter helps in the
treatment of Acne as it contains a vital component, Lupeol, which
suppresses excessive skin oil reduces acne formation [9].
Shea Butter Reduces Skin Scarring During the process of wound healing, the original skin is gradually
replaced by another tissue known as the scar. However, most times, the scar
becomes larger leaving a rather rough feeling on the skin. This type of
scar is referred to as the keloid type. [10] Shea butter has been used as a remedy in the treatment of such unpleasant
scars as it reduces the production of keloid connective tissues associated
with the scar formation. [11]
Other benefits
Shea Butter has been proven to Prevent Split Ends in Hair :
This follows a hair study carried out with 3 kinds of butter and 5 oils
which are tested on hair tresses. The number of split ends per gram of hair
was found to be significantly reduced by those containing high
concentrations of palmitic acids, linoleic acids and oleic acids [12].
Shea Butter May Act as Mosquito Deterrents:
Shea butter components such as the palmitic acids, oleic acids, and
linoleic acids have been studied to exert significant repellent effects on
mosquitoes. This is an essential property particularly in most African
regions with a high prevalence of mosquitoes and their associated diseases
[13]. Treatment of stretch marks:
Shea butter has become a common ingredient in products used for the
treatment of stretch marks due to the antioxidant properties of its
components. References:
With its origin from a wild beanlike seed of a plant that grows wild in the
deserts of Mexico, Southern Arizona, and Southern California, Jojoba oil is
a natural product with lots of benefits .It is highly valued than most
over-the-counter products and also in high demand for many purposes ranging
from industrial, pharmaceutical and even medical uses.
What is Jojoba Oil? Jojoba Oil is extracted from a bean-like seed of the jojoba plant ( 1
) that is commonly found in the wild deserts of Mexico. Currently, the
jojoba plant is grown as a commercial plant in Israel and North America.
However, before the first commercial sale of Jojoba oil, there is evidence
that this plant was used by Native Indians to treat wounds and several
other ailments.
When extracted from the seed of the plant Simmondsia chinensi, the
oil is produced in a liquid wax form which gives it a distinctive look.
Research ( 2), has
shown that jojoba oil has a unique feature of being unstable as it contains
lot of triglycerides which explains why they become rancid quickly. Regardless of this feature, they
have been found to be useful in several quarters. Below are some of benefits of using jojoba oil.
Benefits of Jojoba Oil Serves as a natural skin moisturizer Jojoba oil’s texture is very similar to sebum. Sebum is an oily matter
which is secreted by the sebaceous gland to keep the skin oily and healthy.
A reduction in sebum means itchy hair and dry skin. Jojoba oil moisturizes
the skin, by ensuring steady supply of sebum which makes the skin looks
supple and hydrated at all times. Studies show that jojoba oil contains
ceramides and also form a protective covering over the skin that prevents
excessive loss of water from the skin even at high temperatures. They are
known to minimize the effects of skin irritations due to allergies or
reactions and are safe (
3
) to apply to any part of the body. It is also known to encourage the
production of collagen which is very vital for a healthy skin.
Prevents Razor Burn The waxy texture of jojoba oil makes it suitable for use as an aftershave.
Since it contains no additives, unlike other shaving creams, this 100%
natural oil enhances the health of the skin, as it eliminates and hastens
the healing razor cuts or burns without side effects.
Enhances the features of the hair Jojoba oil is used as an ingredient in making products like hair shampoos
and conditioners (4). This
is because this oil contains lots of hair friendly nutrients, it also
enhances the hair textures, replenishes the hair sebum, eliminates frizz,
softens the hair, and makes the hair look radiant. It has been found (5) to
alleviate scalp irritations caused by the use of synthetic hair products
which contain lots of harsh chemicals. Furthermore, it also minimizes
the risk of baldness, as it ensures that the follicles are also free from
any form of blockages due to excessive secretions. Massaging the scalp with
this natural oil ensures an even flow of blood to the scalp as well as
proper nourishment.
Removes wrinkles and prevents premature aging Due to its high vitamin E content, jojoba oil minimizes the effects of
damages caused by free radicals. It enhances the elasticity of the skin,
strengthens the capillary walls, soothes fine lines, wrinkles, slows down signs of aging and enables the body maintain its youthful look. These
features have been proven in research (6) that elucidated the anti-aging
abilities of jojoba oil.
Hastens the healing process of wounds and sunburns Jojoba is packed with Vitamin B and helps activate and speed up the body
metabolism as well as the skin’s ability to heal. Through this means the
new cells formed by the body attains maturity quickly and provides the needed shield. Studies (7) carried out in the Department of
Environment and Life sciences in Italy proves the accelerating effects ,
jojoba oil has on the healing process of the wound and the vital role it
plays in collagen synthesis. In addition to this, due to the high
concentration of vitamin E, it minimizes the effects of sun's ultraviolet radiation on
the skin especially on a sensitive skin.
Effective against skin infections Jojoba oil has antimicrobial properties , due to its high iodine content ,
hence it is effective against skin infections caused by bacteria, fungi
such as eczema, psoriasis, as well as any form of infection or skin
irritants on the skin that could lead to itchiness giving room for entrance
of disease causing microorganisms.
In a 2005 study ( 8
), jojoba oil was proved to have anti-inflammatory and antifungal
properties that can get rid of warts, treat toenail fungus and athlete’s
foot.
Effective against chapped lips Most times to prevent chapped lips, cosmetic products that have petroleum
jelly as the main ingredient are used, these products are sometimes
expensive and could contain lots of extraneous substances. Jojoba oil
present a suitable and more effective alternative against chapped lips and
mouth ulcers due to its waxy nature. You can use it as a natural balm or
blend it with other products like bees wax to keep your lips well
hydrated and protected. (9) In addition to the above listed benefits, jojoba oil is known to be an effective make-up remover and also presents lots of other benefits. If you
really value the health of your skin and hair, this natural product is a
must have for you and you can be sure to get the best from it as you use
it.
References 1.
https://www.jaad.org/article/S0190-9622(82)80372-1/abstract
2.
https://link.springer.com/article/10.1007/BF02678804
3.
http://journals.sagepub.com/doi/abs/10.3109/10915819209141992
4.
http://research.omicsgroup.org/index.php/Jojoba_oil
5.
http://umm.edu/health/medical/altmed/condition/alopecia
6.
http://www.ncbi.nlm.nih.gov/pubmed/21211559
7.
http://www.ncbi.nlm.nih.gov/pubmed/7633944
8.
http://www.livestrong.com/article/87154-jojoba-oil-benefits/
9.
https://www.researchgate.net/publication/9027603_Plants_Used_in_Cosmetics
