Superfoods – Nita Naturale

Enhance your mood with tricolor smoothie

Nita — Sun, 14 Aug 2022 06:05:58 +0000

Fruit and vegetables are abundant sources of essential vitamins and minerals. Studies found that increased intake of fruit and vegetable could increase psychological wellbeing and reduce depression.

What is the connection between brain health and nutritional deficiency?

Feed your brain with a proper nutritional combination of essential fatty acids, amino acids, vitamins, and minerals for a good start to your day. Specific micronutrients deficiencies like vitamin C and carotenoids negatively impact mental function and might be one of the hidden reasons for depression, fatigue, and irritability. A study showed that scurvy patients became more irritated than normal individuals. The study findings concluded that vitamin C deficiency could be an essential nutrient for mental health.

Many individuals with attention deficit-hyperactivity disorder, bipolar disorder, or highly stressed have started taking supplementations of multivitamin and mineral formulas to improve or stabilize their moods. Even apparently many healthy individuals are also improving their mood by taking supplements with micronutrient-loaded formulations. Thus, it is expected that nutrient inadequacy can be a cause of low mood. [1]

How can we resolve brain health nutritional deficiency in an easier way?

Smoothie is a non-fire recipe that can prepare by any health conscious adult without giving much effort. Different fresh fruits and vegetables, nuts, probiotics, and prebiotics can easily blend in a blending jar within a few minutes to prepare a smoothie. The fiber contents present in smoothie preparations give satiety and no feeling of hunger for a prolonged time.

In this blog NitaNaturale shares a tricolor, tasty and healthy breakfast smoothie recipe prepare with kiwi, banana, and grapefruit that can boost and stabilize your mood throughout the day.

Why tricolor combination selected for the brain-healthy smoothie recipe?

A combination of green, white, and orange color fruits contains all the essential brain-healthy nutrients.

Kiwifruit

Kiwi is a vitamin C-loaded fruit with multiple other essential micronutrients like B, E, and K vitamins, carotenoids, and copper and magnesium minerals. Kiwi has mood-enhancing properties due to many of the micronutrients present in kiwi can improve emotional wellbeing. Vitamin C acts as a neuromodulator by up-surging happy hormone, dopamine and excitatory neurotransmitter through glutamate-mediated neurotransmission. Vitamin C present in kiwi is potentially beneficial against depression. Vitamin C also depletes depressive symptoms by activating other neurotransmitters like noradrenaline and tyrosine enzyme. Vitamin C also takes part in the release of oxytocin which has mood-enhancing effects. A combination of vitamin C and vitamin E present in Kiwi fruits prevents central nervous system damage.

Iron absorption from dietary sources in our gut is also enhanced by kiwifruit ingestion. Iron plays a vital role in blood circulation which is essential for good mood and effective brain functioning. Sufficient kiwi ingestion daily can also enhance circulatory 25-hydroxyvitamin D3 level. Vitamin D level has a direct relation with mood and depression.

However, the benefit is dose-dependent means how much quantity of kiwi you add to your daily diet is an important consideration to achieve psychological wellbeing. The study result has shown that two kiwis per day could give effective results compared with half a kiwi per day. [1]

Banana

High antioxidant properties with different brain active compounds like dopamine, N-acetyl serotonin, and polyphenols are accumulated in bananas. [2] Banana also contains very high levels of antioxidants, viz. vitamin-A, vitamin-C, vitamin E, carotenoids, catechins, flavonoids, niacin, sterols, threonine, thiamine, tryptamine, and tryptophan.

Banana contains hypoglycemic agents such as sterylacyl glycoside (sitoindosides I and II) and diacylglycerols in addition to several other bioactive compounds. [2] Some research experts expected that banana has hypoglycemic activity, acid neutralizing capacity, and a diuretic effect.

Memory impairment often has a correlation with the reduction of brain and plasma antioxidants due to the scarcity of antioxidant enzyme activities. Bananas can significantly reduce oxidative stress due to their antioxidant activity. Acute stress significantly reduces acetylcholinesterase activity. Acetylcholinesterase activity and memory function are also interlinked.

Banana enhances antioxidant enzyme activity and increases the acetylcholinesterase activity to regulate brain neurotransmitter levels. Phenolic phytochemicals in banana can reduce neurotoxicity and increase learning and memory ability. Researchers expected that bananas containing phenolic phytochemicals could be promising nutraceuticals against Alzheimer’s disease. Banana is a natural remedy to enable the individual ability to deal with daily exposure to stress. [3] Researchers also found that banana fruit has potent anti-depressant properties. [4]

Low blood sugar level often causes irritability and mood swings. Ingestion of banana allows stabilizing blood sugar level that controls better mood. One large banana gives you 16 grams of sugar and 3.5 grams of fiber. The risk of sudden upsurge of blood sugar after banana ingestion cannot take place because sugar present in bananas can release slowly due to the presence of fiber content in it.

Vitamin B6 present in bananas also helps in synthesizing feel-good neurotransmitters like dopamine and serotonin. Beside these,

the banana feeds gut-friendly bacteria because of its outstanding source of prebiotics. A healthy gut microbiome is responsible for the reduction of mood disorders. [5]

Grapefruit

Grapefruit is also a rich source of healthy bioactive compounds like vitamins, carotenoids, fiber, and phenolic compounds. Citrus flavonoids present in Grapefruit may exert neuroprotective effects. Grapefruit containing citrus flavonoids can modulate neuronal activities and brain plasticity. This entire biological phenomenon has a direct connection with mental health by improving behavior, mood, depression, and cognition.

Hesperidin and naringin are brain-healthy phytonutrients present in grapefruit. Hesperidin can protect neurons against many neurodegenerative diseases. Naringin is a potent anti-inflammatory action and exerts neuroprotective activity on the dopaminergic neurons. Preclinical studies showed that naringin can reduce the risk of Parkinson’s disease. [6]

It is necessary to mention that grapefruits may not be a good option for individuals under certain medications like specific kinds of statins, antihistamines, calcium channel blockers, pain medications, and immunosuppressants due to the drug-food interaction risk. In such cases, replace grapefruit with orange.

Natural phytochemicals present in these three fruits are an effective remedy against low mood and keep you energetic throughout the day without causing side effects.

How to prepare a tricolor smoothie?

Ingredients

Kiwi fruits – 2
Banana – 1 (large)
Grapefruit – 1 whole
Chia seeds – 1tsp
Flaxseed – 1tsp
Honey – 1tsp (optional)
Blueberry – 1

Preparation

Peeled off Kiwi fruits and cut into pieces. Add the kiwifruit pieces into a blender with chia seeds and flax seeds. Blend together and pour into a glass. After that you clean the blender jar. Put banana pieces and a few ice cubes to blend them properly. Gradually pour the white layer over a green layer. Subsequently repeat the step with grapefruit slices with some ice cubes and honey to mask the tangy taste. Pour slowly over the white layer. Decorate the drink with a blueberry.

Enjoy this healthy, tasty tricolor smoothie every morning and celebrate the freedom from melancholy and other stress-related issues. This particular recipe can solve deficiency of the essential brain healthy nutrients to uplift the mood of individuals with low daily fruit and vegetable intakes.

Do you want to manage your stress through hormonal management, gut health strategies, and complete detoxification so that happy hormonal flow helps to transform you to achieve a happy and productive life? Let’s jump on a call to understand if I can be of help

References

Stress management with superfood MCT oil

Nita — Tue, 09 Aug 2022 07:44:49 +0000

Stress is an unavoidable condition in our daily life. Our body and mind react to the situation depending upon level of stress. We need to relieve our day-to-day stress levels. Otherwise, it will be pilling up and cause distressing conditions. MCT oil acts as a stress-reliever. [1] You can use natural MCT oil from organic sources as a stress-relieve supplement to manage your stress level.

Table of Content

1. Why should we take care of our day-to-day stress?

2. Evidential support for stress relieving the effect of MCT oil

2.1 MCT oil treatment could prevent depression

2.2 MCT oil treatment balances oxidation and antioxidant enzyme

2.3 MCT-rich coconut oil can prevent the rise of blood sugar levels and blood cholesterol levels

Why should we take care of our day-to-day stress?

Long-term stress level is harmful to our health. Stress can cause sleep disturbance, gastrointestinal disorders that suppress our immune system, and reproductive issues. Reluctant attitude to the initial stress build up can be a caused of chronic health problem. [2]

Although we are human beings, our physiological conditions and mental status differ from each other. Every individual reacts differently to a stressed condition. Their physiological response also varies. You may have digestion issues, and others may complain of sleep disturbance. However, an irritable mood is a common symptom of a stressed person.

You may know that the central nervous system (CNS) controls most of the physiological and psychological functioning. CNS acts differently due to altering the functioning of neurotransmitters, biochemical changes, and oxidative status modifications during stress generation and continuing the situation. [1]

Stomach ache and anorexia due to delayed gastric emptying are common gastrointestinal symptoms. Sometimes diarrhea may also be associated with the stressed condition.

Some individuals activate hunger. Overeating during stressed moments causes obesity.

Frequent incidence of cold and infection are common in people who have suppressed immune functioning due to chronic stressed conditions.

Depression, anxiety, insomnia, impaired memory, confusion, difficulty in decision making, and mental clouding are certain nervous system-related issues associated with excessive stress conditions.

Blood pressure fluctuation, cholesterol level, and blood glucose level due to stress build-up increase the risk of heart disease. [3]

Evidential support for stress relieving the effect of MCT oil

There are multiple research findings that support the stress-relieving effect of MCT.

MCT oil treatment prevents depression

Stressed-induced depression leads to fatigue and immobility. Affected individuals do their work through forceful action. A forced swim test model result reported that MCT oil treatment could prevent depression and associated immobility compared with the untreated condition or treated with diazepam. [1]

Figure 1 A: This graphical representation showed that treatment with MCT oil product (VCO) requires much less immobility time.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

In 2013, a published article in the Journal of Functional Food reported that dietary intake of MCT oil-containing products has a significant preventive effect against stress-induced depression. [4]

MCT oil treatment balances oxidation and antioxidant enzyme

Neurological problems are associated with chronic stress conditions. Chronic stress condition causes an imbalance between oxidation and antioxidant enzyme functioning. Prolonged untreated imbalance can cause free radicals burden in different tissues, including the brain. MCT oil treatment balances oxidation and antioxidant enzyme functioning by reducing lipid peroxidation and increasing antioxidant enzyme functioning. Thus MCT oil prevents neurological damage by maintaining antioxidant levels in the brain. [1]

Figure 1B: This graphical representation showed that treatment with MCT oil product (VCO) able to create a balance between oxidation (MDA) and antioxidant enzyme (SOD).

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/

MCT-rich coconut oil can prevent the rise of blood sugar levels and blood cholesterol levels

Another research article reported that MCT-rich coconut oil can re-establish the 5-HT levels in the brain. It also restores serum biochemical profiles and helps to prevent the rise of blood sugar levels and blood cholesterol levels. Restoring 5-HT in the brain also controls psychological balance. [1]

Read more mental health related blogs

Understanding the connection of body, mind, and spirit can relieve anxiety

How to deal with screen addiction during Covid19 lockdown to bring back family happiness?

Don’t ignore sleep problem during COVID-19 lockdown

References

Bitter Melon health benefits

Nita — Tue, 10 May 2022 11:40:40 +0000

English Name: Bitter melon is also known as bitter gourd or balsam-pear

Latin Name: Momordica charantia

Description

Bitter melon belongs to the Cucurbitaceae family and grows in the tropical and subtropical regions. Fruits of this plant have a bitter taste, which may the reason the plant is named bitter melon. The plant is classified under climbers. This plant has branches with a green hairy or hairless stem. The bitter melon plant is an annual, but it can be perennial also. The leaves of this plant have an unpleasant smell during crushing. The bitter melon plant bears both male and female flowers. The fruits are an egg-shaped outer covering of the bitter melon having longitudinal ridges and warts. Unripe bitter melon fruits have whitish pulp with white seeds; with maturity, the pulp becomes yellowish color with radish seeds.

The native places of bitter melon are Australia and Africa. In America bitter melon plant is cultivated. [1]

History-story

The actual origin of bitter melon may be in China and India; however, there was no evidence. West African slaves might introduce bitter melon to America. The US National Herbarium mentioned that Bitter melon was first brought to Puerto Rico in 1885. In the latter half of the nineteenth century, Asian people, who resided in America initiated Bitter melon cultivation in the tropical region and southern part of the USA. [1]

Traditionally, bitter melon is used as a culinary vegetable in India and Bangladesh. Bitter melon takes its place in folk medicine due to its anti-diabetic effect. Folk medicine of many developing countries like Bangladesh, Brazil, Cuba, Colombia, Ghana, Haiti, Malaya, Mexico, Nicaragua, Peru, and Panama use bitter melon for treating different diseases like dysmenorrhea, emmenagogue, eczema, gout, galactagogue, jaundice, kidney stone, leucorrhea, leprosy, pneumonia, piles, psoriasis, rheumatism, and scabies.[2]

Main constituents

Bitter melon contains glycosides, alkaloids, saponins, triterpenes, steroids, proteins, and fixed oils. Other specific bioactive phytochemicals are Phenolic and Flavonoids Compounds. Bitter melon is also a rich source of several essential micro and macronutrients. Interesting facts are about bitter melon are:

It contains two times greater β-carotene than broccoli
It contains two times greater calcium content than spinach
It contains two times greater potassium content than bananas. [3]

Benefits backed with scientific evidence

Research evidence obtained from different sources showed the following health benefits of bitter melon:

Weight management

Animal study evidence indicated that bitter melon has an anti-obesity effect, as it prevents fat diet-induced fat mass accumulation and related weight gain in rats in the laboratory. Bitter melon may stimulate fatty acid oxidation, which influences fat burning in the body and leads to weight loss.

In addition, bitter melon also efficiently works in the liver, pancreas, and fat cells to control weight gain.

Bitter melon reduces fatty acid synthesis and decreases fat production in the liver.

Bitter melon activates both PPAR-α and PPAR-γ receptors present in the pancreas to reduce triglyceride levels and insulin sensitization.

In fat cells, bitter melon juice activates lipolysis and decreases visceral fat mass. A human study report also showed a significant reduction in waist circumference with supplementation of bitter melon.[2]

Diabetes management

Traditional folk medicine suggested bitter melon juice for controlling hyperglycemia (blood glucose level enhancement). Blood glucose level enhancement is the primary sign of diabetic patients. Bitter melon controls diabetes by regulating pancreas functioning. Animal study and laboratory test reports showed that bitter melon juice increases insulin secretion. It also helps in the steady production of insulin by protecting the pancreatic beta cells of Langerhans. Bitter melon also influences the functioning of PPAR-γ and reduces insulin sensitization.

The animal model test reported that Bitter melon juice could lower blood glucose levels within three weeks of treatment. The anti-diabetic effect of bitter melon is due to several other reasons like improvement of glucose tolerance, insulin sensitivity, and insulin signaling. These effects are achieved as bitter melon may have the following mechanism of action:

decreases glucose absorption in the gastrointestinal tract
the utilization of glucose in the tissues become enhances
increases metabolism of glucose
promotes insulin-like action
increase pancreatic beta cell functioning [2]

Two case studies conducted on diabetic patients showed a significant reduction in both fasting and postprandial glucose levels. It has been reported that bitter melon has a synergistic action with other hypoglycemic medications. [4,5]

Cholesterol level management

Bitter melon is effective to manage cholesterol levels in the blood. Increased cholesterol level due to overproduction is one of the primary causes of dyslipidemia. The other features of dyslipidemia are the excess production of lipoprotein and abnormal lipoprotein metabolism etc. All these factors also influence obesity. In diabetic patients, high cholesterol, triglycerides, and fatty acids are common problems. Animal study data showed that bitter melon fruit juice could lower hepatic production of cholesterol and triglycerides. Bitter melon effectively lowers LDL (bad cholesterol) levels and increases HDL (good cholesterol) levels in the body. [2]

Improves cardiovascular dysfunctions

Hypertension and other vascular dysfunctions are common metabolic disorders associated with obese and diabetic patients and cause heart diseases. An animal study reported that whole plant parts of bitter melon normalize blood pressure. Bitter melon controls hypertension by regulating the acetylcholine pathway and limiting the activities of angiotensin-converting enzymes. [2]

Hepatoprotective effect

The liver is a primary organ that participates in different metabolic functions and affects overall health. Bitter melon is a potent antioxidant and provides a hepatoprotective effect. Bitter melon prevents the accumulation of fats in the liver and also reduces fatty diet-induced steatosis in the liver. Thus bitter melon is effective to treat fatty liver.[2]

Antioxidant effect

Bitter melon has an excellent antioxidant property, as it prevents free radical synthesis, and lipid peroxidation and enhances chelating activity. Bitter melon leaves and fruit juice can act as a scavenger of free radicals. The anti-oxidant property of bitter melon is evaluated through animal study.[2]

Anticancer

The cytotoxic effect of bitter melon is effective against different types of cancer cells. A potent antioxidant effect also influences the anti-mutagenic effect that prevents unwanted cell growth. Research study findings support that supplementation of bitter melon prevents breast cancer. [6]

Anti-microbial effect

Bitter melon is effective to treat bacterial infections, which are specifically caused by E. coli, S. aureus, Salmonella, Staphylococcus, Streptobacillus, and Pseudomonas. An article published in PubMed mentioned that bitter melon has a broad-spectrum antibacterial effect.[6] The anthelmintic property of Bitter melon effectively treats malaria. The anti-viral effect of bitter melon seed extract inhibits HIV. [3]

Beauty enhancing effect

Bitter melon fruit juice with yogurt is a natural hair shine enhancer. The application of bitter melon juice on the scalp can solve dandruff problems, reduce grey hair growth, and decrease hair-splitting. It also improves skin complexion, removes acne, and provides flawless skin. [3]

Indications and use

The following are the most usual indications and uses of bitter melon:

Anti-diabetic
Anti-obesity
Anti-hypertensive
Treating dyslipidemia
Immunity booster
Anti-microbial effect
Cancer preventive action
Digestive disorders
Menstrual problems

How to use Bitter melon as healing and food at home

Regular consumption of fresh bitter melon juice has many health benefits, especially for diabetic patients by reducing blood glucose levels. In the market, bitter melon supplementation formulation is available. You can also easily extract the juice of the fruits at home for regular consumption. The recommended dose of fresh juice is 50-100 mL/day. [7]

Most of all may not prefer bitter melon juice incorporation into our daily diet chart due to its unpleasant bitter taste. Bitter melon can be used as a culinary vegetable also. Many tasty recipes can be prepared from bitter melon. One such recipe is as follows:

Recipe: Bitter Melon Smoothie

Ingredients

Chopped bitter melon – 100 gm (without seeds)
Orange – 2 (whole)
Water melon- 8 – 10 dice (medium sized)

Direction

In a blender, add chopped bitter melon and blend it. Then add orange and watermelon into the blender jar. Blend all the ingredients. No need to put extra water to prepare this tasty smoothie. [8]

References

http://www.cabi.org/isc/datasheet/34678
Md Ashraful Alam, Riaz Uddin, Nusrat Subhan, Md Mahbubur Rahman, Preeti Jain, Hasan Mahmud Reza. Beneficial Role of Bitter Melon Supplementation in Obesity and Related Complications in Metabolic Syndrome. Hindawi Publishing Corporation. Journal of Lipids. Volume 2015, Article ID 496169, 18 pages. http://dx.doi.org/10.1155/2015/496169. Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4306384/
Bina Rani, Dr Bhanwar Lal Jat , Manoj Pandey, Jayant Malhotra, Lalit mohan, Prem Singh Bugasara, Raaz K Maheshwari. Dietetic Corollary of Momordica Charantia for Vivaciousness and Sanguinity. International Journal of Pharmaceutical Research and Bio-Science. Online available at http://www.ijprbs.com/issuedocs/2014/4/IJPRBS%20602.pdf
Ahmad, M. R. Hassan, H. Halder, and K. S. Bennoor, “Effect of Momordica charantia (Karolla) extracts on fasting and postprandial serum glucose levels in NIDDM patients,” Bangladesh Medical Research Council Bulletin, vol. 25, no. 1, pp. 11–13, 1999.
Tongia, S. K. Tongia, and M. Dave, “Phytochemical determination and extraction of Momordica charantia fruit and its hypoglycemic potentiation of oral hypoglycemic drugs in diabetes mellitus (NIDDM),” Indian Journal of Physiology and Pharmacology, vol. 48, no. 2, pp. 241–244, 2004.
Baby Joseph, D Jini. Antidiabetic effects of Momordica charantia(bitter melon) and its medicinal potency. Asian Pac J Trop Dis. 2013 Apr; 3(2): 93–102. doi: 1016/S2222-1808(13)60052-3. Online available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027280/
Tori Hudson. Bitter Melon: A review of its indications, efficacy and safety. Online available at http://cdn.naturaldispensary.com/downloads/A%20Research%20Review%20of%20Bitter%20Melon.pdf
https://www.youtube.com/watch?v=Unq-X7kHr6k

Moringa against Obesity

Nita — Tue, 02 Nov 2021 11:09:26 +0000

Moringa, the dark green leafy plant is revered as the ‘Tree of life or a ‘Miracle Tree’ for its immense healing power and rich diet source. Let us see some remarkable benefits that moringa can render us:

Low glycemic index and does not spike blood glucose level, as it provides slow, steady digestion.
Low-calorie content in moringa is easy to burn and easy to reduce calorie intake without creating hunger.
A sufficient amount of vitamins and minerals help to proper digestion of foods and speed up metabolism.
Moringa does not block the appetite, but the rich source of fibers can help to reduce food cravings and reduce the likelihood of reaching for junk food. Fibers also help to maintain the proper functioning of the digestive system (1).

An abnormal increase in weight due to the accumulation of excess body fat causes a very negative effect on health. Medically, this condition is featured as obesity. A data published in World Health Organization in 2014 stated that about 13% of the world’s adult population (11% of men and 15% of women) were obese and 39% of adults aged 18 years and over (38% of men and 40% of women) were overweight. In developed countries, the leading cause of death is cardiovascular disease. Any heart disease and risk of stroke are higher in association with obesity.

The world is moving towards the right selection of natural anti-obesity substitutes that may be a great alternative strategy for developing cost-effective, potential, safe anti-obesity drugs.

Common Causes of Obesity

Obesity is estimated by the ratio of weight over height, the most commonly used anthropometric index being the body mass index (BMI) expressed in kilograms per meter square (2).

The imbalance between the energy content of food eaten and energy spent by the body leads to weight gain. Performing physical work is a fundamental principle of bodyweight reduction (3). Our ancestors performed a high level of physical activity. Therefore, the risk of energy imbalance was minimal for them. But sedentary lifestyle in the current era is a primary culprit for the imbalance of energy intake and release that leads to weight gain. (4)

How is moringa helpful for an obese individual?

Ayurveda, the traditional Indian medicinal system referred to Moringa as an anti-diabetic agent. The leaves of moringa oleifera (MO) are used as hypocholesterolemic and hypoglycemic agents (5).

The high nutritional value of Moringa is combating obesity due to its low-fat content (6).
Moringa leaves are a rich source of vitamin B, which helps in food digestion. Thus, ingested food items produce energy rather than storing them as fat (6).

In this regard, the following research statements also support that the moringa leaves can be beneficial in weight management:

Clinical Study Evidence

Sufficient clinical trials are yet to require conduction on moringa. However, the following are some human trials that support the anti-obesity benefits of moringa:

A study from 2012 titled “Efficacy and tolerability of a novel herbal formulation for weight management in obese subjects: a randomized double-blind placebo-controlled clinical study” provided the data of the weight loss effects of a compound called “LI85008F” (also called Adipromin) in 25 overweight people. The LI85008F compound is composed of Moringa oleifera, Murraya koenigi, and Curcuma longa (7), though this study did not signify the weight loss capacity of moringa alone.
An experience shared by a person on the website (8). Lose-Weight-With-Moringa, also claims that the participant was personally benefited from consuming moringa tea. He lost thirteen pounds after two months of using moringa tea in the morning without any additional measures (9).

Nutrients present in Moringa

Several studies have been conducted with the extract of Moringa oleifera in the laboratory those revealed that Moringa extract contains an abundance of phytochemicals, micro, and macronutrients:

high concentration of various antioxidants (ascorbic acid, flavonoids, phenolics, and carotenoids),
vitamins(A, B and C),
minerals (iron; calcium; phosphorus; copper),
protein and more importantly,
Essential amino acids like cysteine, methionine, tryptophan, lysine, isoleucine, leucine, and alanine.
Vitamin B1 (Thiamine) helps fuel the body by converting blood sugar into energy.
Vitamin B2 (Riboflavin) requires a wide variety of cellular processes. Like the other B vitamins, vitamin B2 plays a key role in fats, ketone bodies, carbohydrates, and proteins metabolism.
Vitamin B7(Biotin) has vital metabolic functions. Biotin can help address high blood glucose levels in people with type-2 diabetes, and decreasing insulin resistance, and improve glucose tolerance. It plays a role in energy metabolism.
Isoleucine builds proteins and enzymes. It provides ingredients used to create other essential biochemical components in the body, some of which promote energy and stimulate the brain to maintain a state of alertness.
Leucine conjugation with isoleucine takes part in proteins and enzymes synthesis. It enhances the energy level in the body along with activating mental alertness.
Alanine supplies energy to the brain, muscle tissue, and spine. It strengthens immune functioning by producing antibodies. Alanine also helps in the healthy metabolism of sugars and organic acids in the body (10).

The presence of all these nutrients makes Moringa(specifically its leaves and pods) an almost ideal dietary supplement. Aida C. Mallillin, Trinidad P. Trinidad established that Moringa has a high content of dietary fibers, both insoluble (approximately 19.6g/ 100g) and soluble fibers (approximately 3.1g/ 100g). Fiber fills you up by providing bulk to your diet without adding extra calories. Thus, it acts as a natural appetite suppressant. Experts agree that fiber is a remarkable weight loss aid, as it can help you lose weight is not one, but six ways (11):

It makes you eat slower
Since it provides bulk in your intestines, fiber makes you feel “full,” so you’ll want to eat less.
It triggers the release of cholecystokinin hormone for suppressing the appetite naturally.
By helping your body transport fat and calories through your digestive system, fiber increases the number of calories you excrete in your feces. The fewer calories you let in, the fewer calories you put on your body as fat.
Soluble fiber coats your intestinal tract, reducing the amount of fat your body absorbs without the embarrassing side effects.
Soluble fiber slows down the release of glucose, so you feel hungry less often.

Three important essential amino acids – Phenylalanine, Tyrosine, and Tryptophan are abundantly present in moringa leaf (12). They act as appetite suppressants. Phenylalanine needs to form another amino acid called tyrosine, which your thyroid gland needs to produce the hormones that control metabolism. If you are deficient in phenylalanine, then you are most likely deficient in tyrosine, which means your metabolism—the rate that your body converts calories to energy—is not operating as it should, and unburned calories equal stored body fat.

Mark Mayell, the author of ‘Off the Shelf Natural Health’ mentioned that Tyrosine has a link in the production of certain neurotransmitters such as dopamine, noradrenaline, and adrenaline. He suspected that the production of neurotransmitters plays role in controlling appetite. Additionally, phenylalanine also triggers the release of cholecystokinin (CCK) that emphasizes the feeling of fullness. Thus, one stops eating. In Off the Shelf Natural Health, it has mentioned that tryptophan both directly and indirectly works to decrease appetite and helps to keep the body weight under control.

Directly: Increases serotonin levels. Serotonin helps the hypothalamus signal the sense of fullness, reducing your appetite.
Indirectly: Like phenylalanine, tryptophan signals the intestinal tract to release the hormone CCK into the bloodstream, giving you the sense of being full. Additionally, there is some evidence that CCK signals the pituitary to release a fat-burning hormone. (13)

Hunger suppression and increasing metabolism rate make moringa the most powerful slimming agent. Moringa is a stimulant, as it acts as an energy booster. Stimulants increase your energy and mental alertness, suppress your appetite and help your body burn fat by increasing your metabolism (13). Dr. Oz, the executive producer of Mehmet Oz, Amy Chiaro, Mindy Moore mentioned once on his popular afternoon talk show that Moringa is an energy blaster(14). The abundant source of vitamins, minerals, and other essential nutrients provides a perfectly balanced diet through triggering natural energy production without resulting in side effects like other slimming agents mostly do (15). Another significant impact of Moringa on diet is its property to boost energy without caffeine (4). It is wonderful that even if moringa is taken as a slimming agent, then also no one can feel down or lull, as it maintains energy level.

The fresh green color of Moringa has several benefits. The green color is due to the presence of chlorophyll. Therapeutic properties of chlorophyll can include the following (16):

Stimulating immune system
Benefit against sinusitis, fluid buildup, and skin rashes
Ability to help combat anemia
Eliminating molds in the body
Purifying the blood and the organism, cleaning it of toxins.
Ability to help prevent cancer and is being used in cancer therapy.
Cleaning the intestines
Ability to help to rejuvenate and energize the body
Detoxification of the liver
Ability to normalize blood pressure
Combating bad breath as well as body odor that occurs due to the magnesium salts.

Moringa can boost energy level

Stimulants like caffeine can cause glucose intolerance and increase blood glucose levels. Because Moringa is so nutrient-rich, it slows down the rate at which the body releases sugar into the bloodstream. This means that sugar levels are depleted and less sugar is turned into fat, while energy levels are boosted to burn existing fat. It’s a win-win situation! (17)

The Moringa is packed with nutrients. These vitamins, minerals, and enzymes keep your body balanced to trigger natural energy production. Athletes love Moringa for the boost in energy. On the other hand, Moringa also helps you relax and sleep well. (18)

References

Tricolor superfoods have cancer-preventive action

Nita — Fri, 13 Aug 2021 15:52:49 +0000

We all are well aware of the life-threatening effects of cancer. Health-conscious people often have the concept to use poly-pharmacy to prevent cancer. But NitaNaturale shares with you a new concept poly-farmacy, a new mantra to prevent cancer. Tricolor superfoods i.e. orange, mushroom and broccoli have multiple bioactive compounds that favorably manage your body system to protect you from cancerous growth. These three superfoods you can collect from any organic farm to keep your body fit to fight against cancer.

The American Institute for Cancer Research and World Cancer Research Fund promoted a plant-based diet. Different plant products can reduce cancer risk. This recommendation is based on the increasing trend of scientific research evidence, which reported fruits and vegetables have health protective effects. [1]The foundation of public health recommends the consumption of diets containing 5 to 10 servings of fruits and vegetables per day are helpful to reduce the rate of cancer prevalence. [2]

Medical advancements offer advanced cancer treatments. But still, conventional medical treatment may not be enough to cure certain types of cancers like lungs, pancreas, liver, bones, and in an advanced stage of breast and colon cancer. Moreover, these conventional therapies are expensive and have various side effects.

Employing food as medicines in combination with a healthy lifestyle and diet habits are newer approaches to prevent degenerative diseases like cancer.

Orange

Orange is a fibrous, juicy citrus fruit. But do you know this abundant souse of fiber can protect you from cancer? Pectin, a complex carbohydrate present in citrus fruits is the source of polysaccharide fiber. Pectin can disrupt intercellular communication that encourages metastasis and slow down the process.

Vitamin C and flavonoids combination in orange provide a great antioxidant property. The antioxidant activity of orange juice that is rich in flavonoids prevents oxidative stress in the human lung, diminishes the production of reactive oxygen species (ROS), enhances mitochondrial functionality, and averts oxidative damage of DNA.

Orange juice has anti-inflammatory activity that counteracts cytokine generation and other inflammatory mediator releases. Therefore both antioxidant and anti-inflammatory properties present in orange juice provide desirable benefits against cancerous tumor growth. Not only orange, other citrus fruits like lemon, grapefruit are also good sources of these biochemical compositions. But I am suggesting orange juice as its amazing taste attracts the worldwide population and is even one of the most studied superfoods in terms of its health benefits.

Research scientists had reported that the antiproliferative effect of orange juice is effective against leukemia, breast cancer, and colon tumor. Orange juice can contrary the risk associated with oral and pancreatic cancer. A clinical trial result demonstrated the risk of cancer inversely proportionate with citrus fruit juice like orange juice. [1] An animal study result published in 2020 reported that Orange peel extract and its bioactive compound naringin could be used as an adjuvant therapy with doxorubicin, a chemotherapeutic medicine. The addition of this adjuvant therapy helps to reduce esophageal cancer tumor size and lower down the side effect burden of chemotherapy. [2] Shortly, we expect a clinical trial confirms the efficacy of this non-toxic herbal supplement as an adjuvant for patients undergoing doxorubicin chemotherapy.

Mushroom

Mushrooms have different varieties because of their different genera. Lingzhi or Reishi (Ganoderma), Maitake (Grifolafrondosa,) Lions mane (Hericium erinaceus), puffballs, (Calvatiautriformis), split-gill mushroom (Schizophyllumcommune), winter mushroom (Flammulinavelutipe), birch polypore (Piptoporusbetulinus), and almost all other verities of mushrooms have anticancer property. Anti-tumor, anti-metastasis, and immunomodulating benefits of mushrooms provide cancer-preventive benefits.

Mushrooms contain a variety of bioactive compounds such as different medicinal polysaccharides like ß-glucans, krestin, and polysaccharide peptide lentinan, etc. However, the composition of mushrooms varies from genus to genus. Multiple research studies have been performed to investigate the antitumoral and immunostimulating effects of mushroom containg polysaccharides.

Many clinical trials have been performed to check these substances in conjunction with chemotherapy. These trial results indicate relevant health benefits such as overall disease-free survival of colorectal cancer patients and in improving quality of life among lung cancer patients. In Japan and China, different medicinal mushrooms have been approved as adjuvant therapy with standard cancer treatments. The clinical history of patients has reported safe use as a single agent or in combination with chemotherapy. [3]

Mushrooms exert anticancer activity through apoptotic induction, preventing tumor cell proliferation, inhibiting angiogenesis and protein synthesis inside the tumors. Immunomodulatory benefits obtain from mushrooms modulate the immune functioning of our body to act favorably against cancer growth. In the laboratory, researchers found that mushrooms can significantly inhibit the growth of tumor mass. [4]

Medical industries still have a lack of chemotherapeutic treatments for some forms of cancer, like Hodgkin lymphoma, estrogen receptor-negative human breast cancer, acute lymphocytic leukemia, acute myeloid leukemia, mesothelioma, etc. Pharmaceutical companies are searching for new molecules to make up this gap. A plethora of valuable bioactive compounds present in mushrooms attract the pharmaceutical industry. This gives hope of discovery of new cancer treatment. [4]

Mushroom is easily available in the local market. You must include some mushroom preparations in your weekly cooking planner. It is an organic way to supply multiple anticancer bioactive compounds to prepare your body to fight against cancer.

Broccoli

Broccoli is an example of a cruciferous vegetable. Cruciferous vegetables (broccoli, cabbage, cauliflower) contain sulforophane, which has anti-cancer properties. But remember sulforophane originates in the seed and is not made in the plant. [5] We usually prefer to eat the flower part of the broccoli, which is only 30% of the whole broccoli. If you want to take more amount of sulforophane, then include broccoli sprouts in your diet. However, broccoli leaves and stalks have antioxidant properties. [6] Do not through broccoli leave and stalks during the preparation of broccoli. This suggestion not only saves your money but also safe your health by dispensing extra antioxidants.

Epidemiologic studies have found that intake of cruciferous vegetables could reduce cancer incidence. According to these study findings, cruciferous vegetable intake could limit cancer progression at the lung, stomach, colon, rectum, bladder, kidney, breast, and prostate. A prostate cancer screening trial found men who consumed more than 1 serving of broccoli per week had a 45% risk reduction of developing aggressive prostate cancer compared to men consuming less than 1 serving of broccoli per month. [7]

Tricolor Recipe of this month

Orange veggies stir fry

Step 1

Prepare sauce by blending orange juice (1/2 cup), grated orange zest (1 tablespoon), big garlic cloves (2 no.), minced ginger (1 teaspoon), rice vinegar (2 tablespoons), soy sauce (2 tablespoons), and a dash of honey. Then, put the blend in the pan and heat for 5 min. Turn off the flame and separate the sauce in a bowl and keep aside.

Step 2

Boil one cup of broccoli for 5 minutes. But it should not get too soft during boiling. Chop one cup of carrot, one cup of mushroom, and half a cup of onion. Take half a cup of fresh peas for this preparation. Then heat a pan. Add one tablespoonful of olive oil. Cook the onion in olive oil and then add all the vegetables into it. Stir fry the veggies for 3 minutes. Add few drops of sauce between each stir. After all the veggies are cooked properly, turn off the flame. Place Orange veggies stir-fry over hot rice. Now you can enjoy the meal.

References

Garlic: stink well accepted because of its extensive health benefits

Nita — Fri, 09 Oct 2020 16:20:43 +0000

Garlic is a superfood because of phytochemicals present in it have multiple health benefits. Garlic belongs to the Allium genus and is scientifically known as Allium Sativum. Allicin is a distinct phytochemical present in garlic responsible for releasing distinct smell after chewing or cutting. [1] Allicin breakdown and formed four specific compounds in our body after metabolism. Among them, allyl methyl sulfide can stay longer in our body and slowly release through exhale air, sweat, and pee and cause bad breath and body odor. [2]

In different folk medicinal systems, garlic widely used since the sixth century BC. Some ancient history had referred to following traditional therapeutic application of garlic:

Athletes who had participated in the initial Olympics league in Greece used garlic Greece to increase their stamina.
Ancient Indian and Chinese medicinal practices recommended garlic for relieving respiratory distress and digestion problem. And for treating leprosy and parasitic invasions.
A book, ‘Al Qanoon Fil Tib’ was written by Avicenna mentioned garlic as an effective treatment for arthritis, chronic cough, constipation, gynecologic diseases, insect and snake bites, parasitic infestation, toothache, and could act as an antibiotic treatment for treating infectious diseases. [3]

Nutritional value of garlic

The nutritional value of garlic is high due to its macro, micro, and bioactive nutrients. The estimated amount of different nutrients are as follows:

Nutritional Value per 100 gm	Amount
Energy	149 kcal
Carbohydrates	33.06 g
Dietary fiber	2.1g
Sugar	1g
Protein	6.36g
Fat	0.5g
Minerals
Calcium	181 mg
Magnesium	25 mg
Iron	1.7 mg
Phosphorus	153 mg
Manganese	1.672 mg
Sodium	17 mg
Potassium	401 mg
Zinc	1.16 mg
Vitamins
Thiamin (B1)	0.2 mg
Riboflavin (B2)	0.11 mg
Niacin (B3)	0.7 mg
Pantothenic acid (B5)	0.596 µg
Pyridoxin (B6)	1.235 µg
Folate (B9)	3 µg
Vitamin C	31.2 mg
Other Constituents
Selenium	14.2 µg
Water	59 g

Source: https://www.researchgate.net/publication/330761861_Proven_Health_Benefits_of_Garlic-A_Review

However, the nutritional value of garlic is not fixed as 600 different species with characteristic aroma belong to the Allium genus with the different nutritional properties. [4] Apart from this, planting, harvesting, transportation, storage, and other processing factors can also alter this value. [5]

What health-promoting factors are present in Garlic?

Garlic has different subspecies. They can be broadly classified as hard-neck garlic (not easily braided and contains 4 to 12 cloves) and soft-neck garlic (easily braided and contains 10 to 40 cloves). [3,6] Following are multiple health-promoting compounds are loaded in a small garlic clove:

Sulfur compounds

Alliin, allicin, and γ-glutamyl-S-alkyl cysteine are the primary bioactive phytochemicals responsible to make garlic as a superfood. Allicin acts as a sensory nerve stimulator that leads to vasodilatation by activating neuropeptides. Allicin can scavenge free radicals due to its antioxidant property. [7]

Sulfur-free compounds

Not only the sulfur compounds, but sulfur-free compounds present in garlic work together and provide various health benefits. [4]

Phenolic and steroidal compounds

Research findings reported that phenolic and steroidal compounds obtain from garlic also promote the therapeutic value of this superfood. [7]

Diallyl trisulfide

Diallyl trisulfide a flavor component present in garlic exhibits antitumor activity. [4]

Why Garlic is considered as a Superfood?

Garlic has multiple medicinal properties due to a combination of phytonutrients that impart a wide range of health-promoting, disease-preventing, and treating benefits. Not only traditional application but scientific research evidence also supports the health benefits of garlic. In many pharmaceutical stores, garlic supplements get a space in complementary medicinal shelves. The following are scientifically proved different health benefits of garlic. [4]

Natural Antimicrobial

Intake of garlic gives you protection against multiple microbial infections such as bacteria, viruses, fungi, and parasites invasions. The allicin present in garlic suppresses the microbial growth by interacting with the enzymatic function of the microorganisms and thus helps in curing the infection. Garlic can treat multi-drug resistant tuberculosis. It also helps to balance the beneficial intestinal microflora by inhibiting harmful enterobacteria. [3] If you are suffering from frequent unexplained diarrhea, then take a teaspoonful of raw garlic juice twice a day to get relief from such chronic stomach infections. The antimicrobial effect of garlic is effective against Helicobacter pylori and can prevent gastric ulcers. [8] You can also apply garlic juice topically to treat fungal skin infections, as an animal study showed an effective result against S. schencki fungal infections. [9] Garlic has a synergistic action on antibiotic therapy, so I recommend you take garlic as an adjuvant therapy along with antibiotic treatment to get faster relief from bacterial infections. [8] The antimicrobial property of garlic is expected to prevent cold and cough attacks. [10]

Heart-healthy effect

Garlic can take care of your heart. Multiple heart-healthy mechanisms of garlic including LDL lowering effect without hampering HDL, fibrinolytic Inhibitory activity, prevent platelet aggregation, blood pressure-lowering effect, and antiarrhythmic effect. [11] Both animal and human trial results backed these benefits of garlic. Therefore, both cardiac patients and individuals who have a risk of cardiac disease include garlic in your daily diet for better management of the cardiac functioning.

Anticarcinogenic agent

In 1958, researchers first discovered that garlic has anti-tumor property. Garlic targets cancer cells by inducing apoptotic cell death and angiogenic activity. It is an effective remedy for gastric cancer, colorectal cancer, and liver cancer protection. [12]

Control blood sugar level

Garlic has a hypoglycemic effect due to enhance serum insulin levels and its antioxidant property. [11] Research experts assumed that garlic could increase insulin secretion by activating the pancreas or release bounded insulin. Diabetic patients who are taking metformin medications can include garlic in their daily diet as adjuvant therapy for better blood sugar control. [3]

Prevent brain aging

Impaired cerebrovascular diseases with increasing of age cause different neurodegenerative diseases like Alzheimer’s Disease, dementia, Parkinson’s Disease, motor neuron disease, and Huntington’s Disease. Garlic has antioxidant properties and prevents cell death and fat deposition in the arteries. The phytochemicals present in garlic can protect neuronal cells against beta-amyloid toxicity and cell death (apoptosis). Beta-amyloid toxicity is a primary reason for Alzheimer’s Disease. [13]

Immune system booster

Immune system disorder leads to the development and progression of several diseases. Garlic can modulate immune system functioning. This superfood modulates cytokine secretion, immunoglobulin production, phagocytosis, and macrophage activation by stimulating different immune cell activities like lymphocytes, macrophages, eosinophils, natural killer (NK) cells, and dendritic cells. [14]

Bone health improvement

Many women are facing bone disorders like bone loss and decrease bone density after menopause. Reduced estrogen level is one of the involve pathophysiology. But daily intake of raw garlic clove is a source of garlic oil that can help to maintain estrogen level by reducing oxidative stress in lymphocytes and macrophages. Garlic is also a natural source of calcium. Therefore, you can use this small superfood as a bone supplement as a prophylactic treatment to prevent bone mass reduction. [15]

Effective against kidney disorders

Chronic hypertension can cause kidney disorders. Hypertension management is an effective treatment to prevent kidney injury. The anti-hypertensive property of garlic is well studied. Allicin, the bioactive phytochemical of Garlic can lower blood pressure in hypertensive patients. Thus it reduces the risk of kidney failure and effective complementary treatment of chronic kidney diseases. [16]

Tips to Include Garlic in your daily diet

The garlic can be stored for several months. Proper ventilation is necessary to store garlic to prevent mold attack. But I recommend you use fresh garlic bulbs with tight peel and fleshy pulps to get maximum active ingredients. Do not use dried, moldy, loose, and frayed garlic, as these are signs of aging. Phytonutrients are degraded with aging and unable to provide adequate health benefits.
The antioxidant property of garlic is not completely damaged even after cutting or on exposure to heat. [7] Chopping or smashing of garlic cloves triggers a chemical reaction to produce allicin and imparting health benefits. You can add crushed garlic in different recipes. However, immediate high heat exposure can reduce the allicin production. Therefore, after chopping the garlic cloves wait for 5 to 10 min to complete the reaction and then cook it in moderate heat. Exposure to high flame heat can decrease the health benefits of garlic. [17]
Hongqixing and Ershuizao are two garlic varieties that have distinct medicinal properties compared with other varieties. If possible, select these two varieties to get the highest health benefits of garlic. [4]
If you worry about garlic stink and avoid intake garlic. Then I suggest munch some mint leaves to prevent the garlicky smell from your breath. This small effort can bring a big change in your health.

What precautionary measure requires to include barley grass in a regular diet?

Moderate intake of garlic does not cause any side effects. I suggest you should intake garlic within 500mg to 1 gm per day. Excessive intake of garlic can cause nausea and other gastrointestinal disorders. Some may experience excessive sweating, dizziness, and headache. Individuals with allergic tendencies should avoid eating garlic preparation. Before including garlic in the daily diet, talk with doctors who have taken prescribed antiplatelet medication. Garlic has an antiplatelet effect and may additively interact with the prescribed medication that leads to hemorrhage. [11]

Note: Write to me if you have any queries regarding the health benefits of garlic by filling the form under the contact section or in the comment box.

References

Versatile ROY-G-VIB: the rainbow in your food platter

Nita — Mon, 28 Sep 2020 08:28:06 +0000

The most beautiful creation of nature is life and we all want to live a colorful life. ROY-G-VIB is the “color-coding” system of nature and has its significance in every aspect of our life. If you consider life is an art, then colorful fruits and vegetables can paint a beautiful picture of health. If you want to live a colorful life then you have to enjoy every color of ROY-G-VIB in your food platter. Eating a full spectrum of colors present in fruits and vegetables ensures our body gets all the essential nutrients that help us to live a longer and healthier life.

Phytonutrients present in fruits and vegetables exert different colors and every color has its health significance. [1] Along with these, Superfoods are a natural source of all the essential vitamins and minerals with an abundant source of fibers.

I suggest to keep yourself healthiest, you need to add five different vegetables and two verities of fruits every day. If you think that how it can be possible, then follow the recommended recipes which you can try in every meal/snack.

Click to watch the video

Significance of every shade of ROY-G-VIB in our health

Radiant Red Superfood

Carotenoid lycopene, ellagic acid, and anthocyanins are primarily responsible for the red coloration of tomatoes, cherries, apples, watermelon, strawberries, cranberries, raspberries and impart strong antioxidant property which can reduce cancer risk and prevent heart disease. [2,3,4]

Recipe ideas

Almost everyone loves the tangy taste of red sauce pasta. You can add a sufficient amount of fresh tomato puree in the recipe not only for giving a red and juicy texture to your pasta, but also to fulfill the red color natural pigment requirement to neutralize oxidative stress due to its great antioxidant property.
I know red sauce pasta is not a regular choice. If you are a fruit lover, then add strawberries, cranberries, or raspberries in your oatmeal to start a radiant day.
During the summer season, take a glass of watermelon juice in the afternoon not only to beat the heat but also to provide essential phytonutrients, vitamins, and minerals.
Apple pie is a good option to include these healthy fruits in your diet. However, I prefer to eat a raw apple every morning.

Tips

Instead of taking raw tomato, cooked tomato is a better option because experts suggested it helps to ease the absorption of lycopene.
Eat whole raspberries.
Large strawberries contain more amount of water content. Choose small sized strawberries to obtain more amount of phytonutrients. [5]

Bright Orange and Yellow Superfood

Beta cryptothanxin and beta carotene are orange and yellow pigments naturally present in carrots, yellow peppers, pumpkin, oranges, bananas, pineapple, mango, apricots, peaches, corn, and support essential cellular interactions and help in preventing cardiovascular diseases. Beta-carotene is a provitamin and converts to vitamin A after systemic absorption. Vitamin A is essential for hormonal balancing and eye health. A population-based study result reported that vitamin A in combination with vitamins C and E could help prevent the cardiac attack.[2,3,4]

I want to explain that it is not necessary every orange and yellow natural food staff does not contain the same composition. For example, oranges are not a good source of vitamin A, but a rich source of vitamin C due to its citrus composition. Whereas plenty of minerals like iron, potassium, and calcium as well as fiber are present in dry apricots.

Recipe ideas

Carrot has a natural sweet taste and many of us love to add this in our salad preparation. Those who do not prefer to eat a raw carrot, they can try roasted carrot or Glazed Carrots in their snack time. These are not only healthy but the taste of these recipes also satisfies your taste buds.
Banana loaded with potassium is one of the most healthy ready to eat the item, suitable to take any time.
Take orange juice in your breakfast to boost your immunity by loading vitamin C in your physiological system.
Add some dry apricots is your energy bar to make the preparation more nutrient-rich.
You can add mango and peach in your smoothie preparation to make the recipe more fruity.
I used to eat roasted corn during watching movies. You can also try this to pass your leisure moment in a healthy way.

Tips

Excessive vitamin A intake can give toxic effects. Therefore, avoid unnecessary vitamin A tablet intake. Carrot is a good natural source to fulfill the vitamin A requirement in normal health condition. [3]
Limited intake of mango is suggested due to its high fructose content.
Boil whole carrot to intact its phytonutrients. [6]

Fresh Green Superfood

A wide range of superfoods like kale, spinach, broccoli, peas, kiwi fruit, avocado is green in color. Chlorophyll is a green pigment and primarily present in all green fruits and vegetables along with other essential phytonutrients like isocyanate, indoles, sulforaphane, lutein, and zeaxanthin. They altogether protect against aging and associated diseases like cancer, eye disease, and chronic conditions like diabetes, heart problems, etc. Green fruits and vegetables are also good sources of folate, vitamin K which helps to maintain the fluidity and composition of blood. [2,3,4]

Recipe ideas

Peas pulao is a healthy and tasty main course dish and a smart way to intake green protein.
The avocado spread sandwich changes the regular taste and fulfills the requirements of many essential phytonutrients.
Health-conscious individuals can start their day by drinking green smoothies by adding kale, spinach, kiwi fruit in the drink.
Those who do not like broccoli, add it in pizza topping and enjoy green pizza.

Tips

Peas and avocado contain vegan-proteins, which are rich sources of the peptide. These food items can accomplish the requirement of animal protein for vegetarian individuals. Experts reported that vegetable-based meals can satisfy hunger, fulfill necessary energy requirements, and appetizing as a protein-rich animal-based meal. [5]
Add Kiwi fruit at last in the fruit salad recipe, otherwise secreted enzyme from this fruit make soft other added fruit items. [6]
Use lettuce leaf as a bread roll wrapper.

Vivid Violet, Indigo, and Blue

Anthocyanins are present in violet, indigo, and blue colored natural food items like blueberries, elderberries, eggplant, plums, figs, purple cabbage. These superfoods have an anti-aging property and delay the aging process and prevent cell damage due to their antioxidant property. Superfoods within this color spectrum prevent blood clotting and help maintain heart functioning. [2,3,4]

Recipe ideas

Add blueberries in your pancake batter or muffin mix to give a natural blue color to your recipe and enjoy the health benefits of Anthocyanins pigment and other phytonutrients present in it.
Add elderberry syrup in a regular milkshake to change the flavor and color of the recipe.
Adding purple cabbage leaves give a healthy touch to the salad recipe.
Handful plums, figs are a good option for elevenses (a snack around 11 am).
Backed eggplant or roasted eggplant recipes are tasty and healthy. Try once, I am sure you will repeat the recipe frequently.

Tips

In exposure to an alkaline solution, the color of Blueberries changed to green. To avoid this color change, reduce the baking powder amount in the pancake batter or muffin mix. Or use lemon juice or buttermilk to make the medium acidic.
Use sautéed purple cabbage leaves in your salad preparation to retain its nutrients intact.
Hot temperature makes blueberries perishable.
Raw plums are a rich source of vitamin C. [6]

Versatile White or Beige

The superfood with white is versatile, as all the color spectrum blended in it. White and brown colored superfood like leeks, cauliflower, parsnips, daikon radish, mushrooms contains anthoxanthins pigment. However, onion and garlic additionally contain allicin. Phytonutrients like flavonoids, quercetin, and kaempferol present in these Superfoods and have antioxidant properties. This helps to reduce the risk of arthritis and cardiovascular disease. Sulforaphane a phytonutrient present in cauliflower, cabbage, turnip acts against cancer, strengthens bones and maintains healthy blood vessels. [2,3,4]

Recipe ideas

The garlic mushroom recipe is an ideal white superfood recipe. You can also add mushrooms in soup preparation.
Stuffed roasted cauliflower is a delicious dish. You can try it as a vegan party food item.
Backed potato chips can be your family’s favorite past time snack item.
You can try radish carry if you do not want to add it in a salad.

Tips

Steam cauliflower instead of boiling them to intake its phytonutrients
Consume cooled boiled potato to obtain healthy resistant starch from it.
Separately store onions and potato to avoid fast spoilage.
Include raw garlic in your daily diet to get maximum antibacterial benefit from allicin. [6]

Scientific Evidence

Journal of Nutrition and Metabolism published a research paper addressed that the general population often ignore the recommended quantity of fruits and vegetable in their daily diet. This is a major cause of deficiency of many essential nutrients. To solve this issue, the rainbow of healthful food eating concept can be an effective strategy for assisting people in improving their diet. All age groups people can easily understand the importance of getting each color from fruits and vegetables associated with definite health benefits.

A three-year-long study conducted in 1,272 adults reported the colors of fruits and vegetables to reduce the risk of cardiometabolic diseases. Weight management and belly fat reduction is associated with the intake of red/purple fruits and vegetables; whereas lipid parameters can regularize by eating yellow, green, and white fruits and vegetables.
Research conducted in the Netherlands for more than ten years reported that a 25gm increase of apples and pears and other white fruits and vegetables can inverse 9% risk of the stroke incident.
The same research result also found that a 25gm increase of orange fruits and vegetables, especially carrots can significantly reduce coronary heart disease risk.

Food researchers have agreed that different colors of natural plant-based foods have health benefits in specific organ systems or our physiological functioning. Each color category of Superfoods has specific phytonutrient content that confers health benefit(s). [1]

Note: Blogs under NitaNaturale contain some medical terms and concepts, which you may not know in detail. For better understanding, readers can feel free to contact me by filling the consultation form under the contact section.

References