Versatile – 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

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