These Foods can Reverse Aging

Introduction

Aging is a complex process characterized by a progressive decline in physiological function, followed by dysfunction, and ultimately, death. Skin aging is a major concern for many people, as it is the external manifestation of aging people are more distressed about it. There are extrinsic and intrinsic processes that induce skin aging. Extrinsic aging develops due to environmental factors, such as exposure to ultraviolet (UV) radiation, alcohol intake, pollution, and severe physical stress [1]. While intrinsic skin aging occurs because of cumulative endogenous damage due to continual formation of reactive oxygen species [2].

Anti-Aging

Many recent studies have focused on maintaining a healthy life by preventing and/or postponing the aging process. Numerous studies have reported that continuous exposure to reactive oxygen species can stimulate skin aging and that excessive accumulation of fat can cause an impaired skin barrier and tissue structure alterations. Thus, the maintenance of antioxidant homeostasis and the suppression of adipose accumulation are important strategies for skin anti-aging. 

Growth and aging can be affected by various factors, such as disease, injury, nutrition, exercise, stress, and numerous environmental factors.

Foods for Prevention of Aging

Antioxidant sources containing a variety of bio-active components from natural sources have been recommended for aging prevention [3].

Vitamins, carotenoids, flavonoids and a variety of plant extracts have been reported to possess potent anti-oxidant properties.

Isoflavone

Foods that contain high amounts of isoflavones include soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

The release of growth and sex hormones is known to be profoundly associated with aging [4]. Symptoms related to aging develop rapidly in women at menopause such as, an increase of body fat, a change in body fat distribution, loss of muscle mass, skin thickness and others.

Isoflavone, a compound found in soybeans, is chemically similar to estrogen that lowers cholesterol level, prevents cardiovascular disease, prevents cancer and osteoporosis.
A study found that soybeans consumption boosts antioxidant effects and has positive effects on anti-aging in post-menopausal women [5]. Soybeans intake on a regular basis are expected to be beneficial in planning anti-aging strategies to maintain good health.

Tip: Eat foods like soy, peanuts, chick peas, alfalfa, fava beans, and kudzu.

Resveratrol

Resveratrol is a naturally occurring stilbene endowed with multiple health-promoting effects. It is produced by certain plants including several dietary sources such as grapes, apples, raspberries, blueberries, plums, peanuts and products derived therefrom e.g., wine [6].

This compound has shown beneficial effects for cardiovascular, inflammatory, neurodegenerative, metabolic, and age-related diseases [6].

A study showed that Resveratrol supplementation showed to prolong lifespan in approximately 60% of the studies conducted in model organisms, but this life prolonging effect was more prominent in non-human species [7].

Tip: Grapes, apples, raspberries, blueberries, plums, peanuts and red wine are rich in Resveratrol.

Vitamin C

The richest natural sources of vitamin C are fresh fruits and vegetables such as citrus fruits, camu camu, blackcurrant, rose hip, guava, chili pepper or parsley. 

Topically vitamin C, is used in various cosmetic products, for example in lightening of skin dyspigmentation, anti-aging and sun protection formulations. One of the major contributions to skin photoageing and diseases is oxidative stress, caused by UV radiation inducing reactive oxygen and nitrogen species. A study shows that vitamin C due to its antioxidants can help prevent skin aging due to oxidative stress [8].

Vitamin E

Higher amounts of vitamin E are available in vegetables, vegetable oils like wheat germ oil, sunflower oil, safflower oil and seeds, corn, soy and some forms of meat.

Tocopherol is a fat-soluble membrane bound antioxidant and consequently a free-radical scavenger especially of highly reactive singlet oxygen. The vitamin E complex is a group of 8 compounds called tocopherols [9]. 

The intake of natural vitamin E products helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin [9].

Beta Carotenes

Carrots, pumpkin, sweet potatoes, mangos and papaya are some examples of β-carotene containing fruits and vegetables. Beta carotene is an antioxidant and mixtures of carotenoids can increase their activity against free radicals hence helps with anti-aging process.

A study showed that the mutations caused in mitochondria due to photoaging can be protected by beta-carotene supplementation [10]. 

Flavonoids

Flavonoids can be found in the onions, potatoes, tomatoes, cereals, chocolate and dry legume fruits such as pear apple, cherry etc.

A study conducted on yeast showed that flavonoids caused life extension as well as potentially anti-aging effects for mammalian cells [11]. They also have antioxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties which makes them quite suitable for adopting a healthier lifestyle, hence prolonging the lifespan of a person.

Chlorophyll

Chlorophyll’s anti-oxidant properties are speculated to play a role in reducing wrinkles, epidermal DNA damage, and apoptosis.

A study showed that drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo [12]. Wheatgrass juice is an example of drink that is rich in chlorophyll.

Red Ginseng

Red ginseng shows antioxidant, immunostimulatory, and anti-aging activity. A red ginseng extract-containing Torilus fructus and Corni fructus mixture improves facial wrinkles, a clinical sign of photoaging, and this improvement is associated with biochemical and histological evidence of increased collagen synthesis in the dermis [13].

Omega 3 fatty acids

Omega-3 fatty acids are found in fish like salmon and mackerel, algae, krill, and certain plants and nut oils. 

These fats are involved in brain biochemistry, physiology and functioning; and thus, in some neuro psychiatric 
diseases and in the cognitive decline of ageing [14]. 

Aloe Vera

Aloe Vera gel is obtained from the pulp of a tropical cactus that belongs to the lily family with purported anti-inflammatory, healing, moisturizing, antibacterial, antifungal, and antiviral properties [15].

Aloe gel significantly improves wrinkles and elasticity in photoaged human skin, with an increase in collagen production and a decrease in the collagen-degrading gene [16].

Conclusion

The foods stated above can help you develop a healthier body, with reduced risk of diseases coupled with the aging process. Many of them are helpful in treatment of various cardiovascular, muscular, skeletal and cognitive diseases.
The best prevention strategy against the harmful action of free radicals, resulting in aging, is a well-regulated lifestyle with caloric restriction, body care and physical exercise for the body, with low stress conditions and a balanced nutritional diet, including anti-oxidative rich food.

References

[1]	C. J. S. J. C. H. L. M. Y. C. R. G. C. K. K. K. P. K. and E. H. , "Modulation of skin collagen metabolism in aged and photoaged human skin in vivo," Journal of Investigative Dermatology, 2001.
[2]	Y. K. and S. H. , "Chemiluminescent detection and imaging of reactive oxygen species in live mouse skin exposed to UVA," Biochemical and Biophysical Research Communications, 2000.
[3]	C. Y. L. Q. S. M. and C. H. , "Antioxidant activity and phenolic compounds of 112 traditional Chinese medicinal plants associated with anticancer," Life Sciences, 2004.
[4]	F. B. . R. B. and . M. J. , "Role of norepinephrine in mediating stress hormone regulation of long-term memory storage: a critical involvement of the amygdala.," Biological Psychiatry, 1999.
[5]	S. Park, . M.-J. Yang, . S.-N. H. and . J.-S. Lee, "Effective Anti-aging Strategies in an Era of Super-aging," Journal of Menopausal Medicine, 2014.
[6]	W. S. and W. R. , "Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?," Advances in Nutrition, 2016.
[7]	P. K. R. G. R. P. C. D. and W. I. , "Resveratrol and Lifespan in Model Organisms.," Current Medicinal Chemistry, 2016.
[8]	G. M. and G. M. , "Main approaches for delivering antioxidant vitamins through the skin to prevent skin ageing.," Expert Opinion on Drug Delivery, 2011.
[9]	S. K. Schagen, V. A. Zampeli, . E. Makrantonaki and C. C. Zouboulis, "Discovering the link between nutrition and skin aging," Dermato-Endocrinology, 2012.
[10]	E. J. . K. V. W. S. . R. G. G. R. K. J. and B. M. , "Betacarotene supplementation protects from photoaging-associated mitochondrial DNA mutation.," Photochemical and Photobiological Sciences, 2003.
[11]	X. L. . S. K. L. J. . W. Y. T. A. . S. Y. and Q. J. , "Anti-aging effects of phloridzin, an apple polyphenol, on yeast via the SOD and Sir2 genes.," Bioscience, Biotechnology, and Biochemistry, 2011.
[12]	C. S. L. D. . W. C. . K. S. K. S. L. S. . L. M. and C. J. , "Drink containing chlorophyll extracts improves signs of photoaging and increases type I procollagen in human skin in vivo," Korean Journal of Dermatology, 2006.
[13]	C. S. W. C. L. D. . L. M. L. S. S. S. . L. S. . K. B. . K. N. and C. J. , "Red ginseng root extract mixed with Torilus fructus and Corni fructus improves facial wrinkles and increases type I procollagen synthesis in human skin: a randomized, double-blind, placebo-controlled study.," Journal of Medicinal Food, 2009.
[14]	B. JM, "Dietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging.," The Journal of Nutrition, Health and Aging, 2005.
[15]	S. Cho, "The Role of Functional Foods in Cutaneous Anti-aging," Journal of Lifestyle Medicine, 2014.
[16]	C. S. L. S. . L. M. L. D. . W. C. K. S. and C. J. , "Dietary Aloe Vera Supplementation Improves Facial Wrinkles and Elasticity and It Increases the Type I Procollagen Gene Expression in Human Skin in vivo.," Annals of Dermatology, 2009.

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Avocado - Why is it a superfood?

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.

References

1. https://www.ncbi.nlm.nih.gov/pubmed/15735074/


Aburto, N. J., S. Hanson, et al. (2013). "Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses." Bmj 346: f1378.

BONE, R. A., J. T. LANDRUM, et al. (1997). "Distribution of lutein and zeaxanthin stereoisomers in the human retina." Experimental eye research 64(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 Neurosciences 10(2): 141-150.

Carranco, M. J., L. C. M. Calvo, et al. (2011). "Carotenoids and their antioxidant function: a review." Archivos latinoamericanos de nutricion 61(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 research 305(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 sportsmedicine 38(2): 71-81.

Dreher, M. L. and A. J. Davenport (2013). "Hass avocado composition and potential health effects." Critical reviews in food science and nutrition 53(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 research 38(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 Oncol 9(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 research 110(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 nutrition 135(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 B 903: 134-141.

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Will processed foods kill you?

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.

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What is Garlic Good For?

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.

You may also like this article: "These foods can reverse aging"

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.

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Prunes - Natural cure for constipation

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.

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