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Showing posts with label cardiovascular. Show all posts

10 Reasons You Should Be Eating Olives Daily

Image: www.oliveoiltop.com
by John Summerly | Prevent Disease

Even though more attention is usually given to their delicious oil than the whole food itself, olives are one of the world’s most widely enjoyed fruits. Yes, they are fruits even though most of us think of them as zesty vegetables. Here are 10 reasons why you should be eating these little delicacies every day.

1. Cardiovascular Benefits

When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

2. Weight Loss

It appears that monounsaturated fats, the kind found in olives, when replacing saturated fats, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

3. Cancer Prevention

The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

4. Less Pain

Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Skin and Hair Health

Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

6. Less Allergies

New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.

7. Digestive Tract Health

Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

8. Good Source of Iron

Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health

One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Increases Blood Levels of Glutathione

Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

How to Select Olives

While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an “olive bar”). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffed with either peppers, garlic or almonds. If you purchase olives in bulk, make sure that the store has a good turnover and keeps their olives immersed in brine for freshness and to retain moistness. Some grocers will also use genetically modified oils such as Canola which should be avoided.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

When selecting olives, beware of the label description, “hand-picked.” This description does not necessarily tell you anything helpful about the olive harvesting. Many olives are hand-picked, even though the product label makes no mention of this fact. Conversely, olives with have been mechanically harvested with a hand-held pneumatic rake are sometimes labeled as “hand-picked.”

As far olive oils go, the best processing comes from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils’ nutritive and healing potential and to staking claim as one of the world’s only RAW producers of olive oil. Taste the distinct refreshing taste!

Source: preventdisease.com

8 Amazing Health Benefits of Peaches

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When it comes to improving brain power, choosing the right foods is essential. The nutrients you ingest, day in, day out, will help you use your brain more efficiently. The more you are using your brain, the more it will grow new connections, new cells, and improve your ability to problem-solve and store memories.

Making sure you eat fresh, local organic produce is also crucial. This will get your brain functioning at its peak, because these foods are much closer to their natural state and have a much higher availability of phytonutrients, vitamins and minerals. Consuming highly processed foods that are filled with numerous chemicals are not nutritious, and can actually slow the connections and neuronal firing in your brain.

I should also mention that drinking plenty of water (at least 2 litres or more a day) is very important to help the brain function properly and to hel Tis the season for peaches! Now is the time to get in as many organic peaches as you can, to help nourish your body and invite it with as many vitamins, minerals and phytonutrients as possible! It is important to purchase organic peaches because conventional peaches are sprayed with nasty pesticides and herbicides which will eradicate any beneficial components in the peach. Read on to learn about the 8 incredible benefits of the amazing peach!

Eye Health
Peaches are a great source of beta carotene (a compound that is converted to vitamin A in the body, and which is crucial to the health of our retinas). Individuals with sight problems are often deficient in beta carotene, so consuming peaches will help up your beta carotene levels and nourish the health of your eyes. This compound also helps prevent night blindness and age-related macular degeneration.

Protection Against Toxins
Peaches are a great way to cleanse out toxins from your colon, kidneys, stomach and liver. The high fibre content pushes out any toxic excess waste matter from your colon, and helps protect against colon cancer. Peaches are also rich in potassium which reduces kidney related diseases and reduces your chance of developing ulcers.

Aids in Weight Loss
Including lots of fresh ripe juicy fruit in your diet is a great way to help control your hunger and lose weight. Peaches contain natural fruit sugars, so they do not raise your blood sugar or insulin levels (only processed sugary foods do this – refined & artificial sugars which deposit as fat in your body). The sweetness of this fruit also controls any food cravings you may have, so it is a win-win situation!

Fights Cancer
Peaches are incredibly high in antioxidants. Particularly, they contain an antioxidant called chlorogenic acid (concentrated in the skin and flesh of the peach) which is known to protect the body from cancer and other chronic diseases. This antioxidant is also responsible for reducing inflammation in the body (helping those suffering from arthritis) and helps slow the aging process.

Cardiovascular Health
Peaches are high in iron and vitamin K which are two important substances for keeping the heart healthy. Vitamin K prevents the blood from clotting and protects against a myriad of heart diseases. Iron keeps the blood healthy and strong and prevents against iron-deficiency anemia. The lycopene and lutein in peaches also significantly reduce your risk of developing heart disease. Do your cardiovascular system a favour and go eat some peaches!

Kidney Cleansing
The potassium in peaches are great for reducing kidney related diseases and helps to cleanse your bladder. The concentration of potassium and other vitamins in this amazing little fruit allows your body to maintain normal kidney and liver function. Eating peaches will help prevent nephritis and a variety of other kidney diseases as well as help eliminate kidney stones.

Skin Health
The levels of vitamin C in peaches are very high! Vitamin C is an essential ingredient that benefits the youthfulness of our skin (and also helps keep our immune system high!). Peaches help slow the aging process so they reduce the formation of fine lines and wrinkles on the skin (thanks to the antioxidants like vitamin C and chlorogenic acid). Rubbing some peach on your skin as a temporary mask is another great way to slough away dead skin and to allow the peach enzymes to nourish and refreshen your skin.

Antioxidants
As we have seen throughout the previous seven points, peaches are very high in antioxidants, ranging from lycopene to vitamin C to chlorogenic acid. All of these antioxidants serve to keep your body healthy and in tip-top shape. Antioxidants help scavenge free radicals in the body which would normally cause life-threatening diseases and illnesses like cancer, auto-immune diseases and a variety of other illnesses. Providing your body with a diet rich in seasonally-ripe fruit is the best way to ensure you are getting more than enough antioxidants.
p you feel more alert. After all, your water constitutes over 85% of your brain’s weight. 

8 Foods that Boost your Brain Power

Berries (blueberries, blackberries, cranberries, strawberries, raspberries, red grapes, goji berries, mulberries, seabuckthorn, golden berries, boysenberries, saskatoons, etc.)
Berries are a great food for increasing brain power because of their high antioxidant content. They have been shown to prevent nerve-related degeneration and decline in both cognitive and motor function because they reduce inflammation and improve neuronal cell longevity. The polyphenolic compounds in berries also protect against neurological disorders like Alzheimer’s and Parkinson’s disease as well as depression.

Asparagus (and other foods rich in folic acid like okra, spinach, collards, sunflower seeds, romaine lettuce and beans)
Why are foods that are high in folic acid great for the brain? This vitamin has been found to improve memory and cognition in healthy adults aged 50-70 years old. Folic acid is a water-soluble B vitamin which improves cognitive functioning, especially with respect to memory and information processing speed. Consuming foods rich in folic acid like asparagus and spinach will help your brain tremendously!

Avocados
Avocados are a great healthy fat to include in your diet and they are high in vitamin E. They contain essential fatty acids which are necessary for maximum brain power as well as supporting proper brain growth and development. Omega fatty acids help reduce the risk of developing Alzheimer’s disease and help boost your memory and ability to learn new things!

Carrots (and other foods rich in beta carotene and vitamin C like mangos, oranges, broccoli, tomato, cantaloupe, peppers, and rainbow chard)
Beta carotene rich foods may reduce the risk of cognitive decline. Beta carotene is an antioxidant that prevents oxidative stress in the brain which normally damages brain cells leading to rapid brain aging and associated cognitive decline. In studies with groups of individuals taking beta carotene and comparing them to controls (no beta carotene), it was found that the brain was able to function much more efficiently, particularly with respect to verbal memory.

Hemp Seeds (and other healthy nuts & seeds like chia seeds, walnuts, almonds, pistachios, cashews, sunflower seeds and pumpkin seeds)
Hemp seeds are high in omega fatty acids which are anti-inflammatory and help protect the nervous system. How do they do this? To put it simply, they “feed” and repair the myelin sheaths that protect our nerves, which if not protected, can lead to serious health issues like multiple sclerosis (a disease caused by myelin sheath damage). Omega fatty acids in hemp seeds and other nuts and seeds also help lift depression and those suffering from Alzheimer’s disease, and can reduce the harmful effects of chronic stress.

Dark Green Leafy Vegetables (think collards, kale, swiss card, beet greens, green & red leaf lettuce, dandelion greens, and dark green herbs like basil, mint, parsley, cilantro, dill, arugula, and watercress)
Dark leafy green vegetables are known for their ability to keep the brain sharp through aging. These greens are rich in folate (a B vitamin, as mentioned earlier) and can protect against cognitive decline in older adults. Folate helps reduce blood levels of homocysteine (a blood marker of cardiovascular disease), which when high, have been linked to lower cognitive test scores. Leafy green vegetables are also very mineral and vitamin dense, which help keep our brain sharp, and our thoughts clearer.

Bananas
Bananas are a great brain food. For one, they help lift depression due to their high tryptophan content (a protein that the body converts into serotonin), which helps you relax and improve mood. Secondly, they are remarkably high in potassium (same with medjool dates!) which is a mineral that helps send oxygen to the brain and thus makes you feel more alert. They are also rich in B vitamins which are very important in calming the nervous system and protecting the myelin sheath around our nerves.

Watermelon (and other water rich foods like melon, zucchini, cucumbers and celery)

Ensuring you stay hydrated is a great way to keep your memory sharp, moods balanced and motivation strong. If you are dehydrated (which more than 95% of the population normally is), you reduce oxygen flow to the brain and could temporarily shrink neurons. Consuming water rich foods like watermelon, cucumbers and celery will prevent this from happening and can help you focus better on the tasks at hand.


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Health Benefits of Pineapple

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The bromeliad family of plants very rarely produce edible fruit – with the exception of pineapple, that is. The pineapple is the only available edible bromeliad today! One pineapple is actually made up of individual flowerets that grow and weave together to form the beautiful golden fruit we call a pineapple.

The pineapples lush, sweet, exotic flavour make it a family favourite – but did you know that pineapple is also one of the most healthful foods available today?

Bromelain, a proteolytic enzyme in pineapples, is often used as a supplement itself to help boost health and clear up various health issues. Of course, eating pineapple in itself will deliver these same effects such as better heart and circulatory health, improvement in asthma and other breathing conditions as well as improved immunity, reduced inflammation and suppressed growth of cancer cells.



Anti-inflammatory Benefits
Bromelain possesses anticoagulant properties, and thus slows down the ability of blood to clot. This, combined with bromelain’s anti-inflammatory properties, make it a great nutritional supplement (in pure form – aka. eating a pineapple) for bruise prevention and to reduce swelling and redness from burns or sports injuries. Consuming pineapple after surgery is another way to reduce the trauma associated with incisions or injections.

There are a variety of inflammatory-related conditions, ranging from arthritis to inflammatory bowel disease and sinusitis as well as inflammatory skin conditions like eczema, acne, rosacea, dermatitis and psoriasis. The list doesn’t end there. In fact, many diseases nowadays are caused by a major influx of inflammation in the cells and tissues, whether that be from consuming the wrong foods or living in less-than-optimal environmental conditions (i.e., chemical hazards, smog, pollution, etc.).

Bromelain has been useful in treating all of the above inflammatory disorders. The major mechanism of action of bromelain is proteolytic in nature, and may also involve immunomodulatory and hormone like activity acting via intracellular signalling pathways. It has also been shown that bromelain significantly reduces CD4+T lymphocytes, which are the primary effectors involved in inflammation in the body.

Research also indicates that the pain and discomfort associated with arthritis can be reduced by supplementing with 200 – 400 mg of bromelain per day (or you could just eat lots of pineapple every day and get the same effects – remember, the natural, real form of these enzymes are far better than their modified, synthetic form).

Immunity & Cancer
Research published in the journal Planta Medica, found that the chemotherapy drug, 5-fluorauracil, was incredibly inferior to bromelain when treating cancer in an animal study. Those treated with bromelain survived 263% times more than those treated with 5-fluorauracil, relative to the untreated control. Bromelain caused no external harm to the animals, other than improving their health. Chemotherapy drugs do more harm than good, and actually kill off your healthy cells, and make more chemo resistant and malignant cell types within the tumour (meaning the cancer becomes resistant to the chemo drugs).

In addition, the anti-inflammatory and anti-coagulant effects of bromelain help to boost our immunity. Studies have shown that it may be able to enhance certain immune receptors in the body, and thus enhance the ability of the body to defend against bacteria and viruses at a more efficient rate. Bromelain helps mechanisms that are already in place to work faster, and more efficiently together, and to allow cells to communicate better with one another.

Pineapple is also incredibly rich in vitamin C, which is the body’s primary water-soluble antioxidant. It defends against free radicals that attack and damage normal cells. Vitamin C is essential for proper immune function, and has also been extensively studied by Dr. Ronal Hunninghake (15-year research project called RECNAC), who showed that vitamin C was selectively cytotoxic against cancer cells in cell cultures.

Heart & Circulatory Health and Breathing Conditions
Bromelain, being an anti-coagulant, means that it may allow blood to flow more freely through the circulatory system. Blood that flows more freely is thinner, and is associated with a reduced chance of stroke, heart attack and other circulatory and heart related issues.

Not only does it help with cardiovascular health, but pineapple’s bromelain enzyme also works in such a way that it breaks down mucus and thins its consistency. In conditions like asthma where breathing is often blocked by thick mucus in the lungs, bromelain acts as a mucus thinner, and helps un-clog the bronchial tubes of the lungs, helping patients breathe better.

All parts of the pineapple contain bromelain, however, the core of the pineapple has more concentrated amounts – be sure to stick the core through a juicer to get all the benefits out of your next pineapple feast!


Tochi, B., Wang, Z., Xu, S., & Zhang, W. (2008). Therapeutic application of pineapple protease (bromelain): A review. Pakistan Journal of Nutrition, 7, 513-520.

Gaby, A. (1999). Alternative treatments for rheumatoid arthritis. Altern Med Rev, 4, 392-402.

Maurer, H. (2001) Bromelain: biochemistry, pharmacology, and medical use. Cellular and Molecular Life Sciences CMLS, 58, 1234-1245.


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