Benefits of Coffee

• Caffeine is the principal ingredient of coffee with psychoactive properties and acts by blocking the adenosine receptor activation. The activation of the adenosine receptor causes drowsiness by releasing an inhibitory neuromodulator, adenosine. Therefore, drinking coffee provides the central nervous system with stimulatory effects. 
• Phenolic compounds present in coffee have antioxidant property, which helps to balance the oxidant-antioxidant ratio in the body and assist to normalize metabolic functioning. Intake of such natural antioxidants also improves the antioxidant enzyme functioning in our body.  
• Coffee has a preventive effect against multiple chronic conditions. Health researchers reported prolonged coffee drinking can reduce the risk of type 2 diabetes development. 
• A scientific journal published a report, in which it is mentioned that coffee has a hepato-preventive effect and provides a protective effect against the development of hepatic injury, liver cirrhosis, and hepatocellular carcinoma in people with higher risk factors.  
• Coffee drinking inversely reduces the risk of developing Parkinson’s disease in men. Women also get this benefit who do not expose to postmenopausal estrogen. 
• Caffeine has Alzheimer’s disease preventive effect. Regular caffeine drinking through coffee is one of the effective ways to reduce Alzheimer’s disease risk.  
• Physical endurance enhancement is significant after drinking coffee beverages.
• The research study evidence shows that the suicidal tendency has also been reduced by 13 percent by increasing the consumption of coffee regularly. 
• The cancer risk-reducing effect of coffee is significant, especially in liver cancer and colorectum cancer. However, the exact mechanism of action of coffee against cancer is unknown. [1]

Side Effects of Coffee

Coffee ingestion has some significant side effects. These are as follows:

• Coffee has direct adverse effects on the cardiovascular system. It has been observed that excessive coffee intake can stimulate cardiac functioning and the outcome of this leads to increased heart rate (tachycardia), hypertension (increase blood pressure than normal), and sporadic arrhythmic (abnormal cardiac rhythm) conditions. The sudden changes in cardiac functioning are noticeable immediately after the intake of coffee. Coffee intake can induce arrhythmia and therefore, a doctor usually does not recommend coffee as a beverage for the cardiac patient. Individuals with frequent coffee-drinking habits often have high blood pressure complaints. Cardiac patients have strict restrictions on coffee drinking because it can increase the risk of cardiac arrhythmia. [1]
• Low-density lipoprotein (LDL) and cholesterol level enhancement are the major cause of cardiac disorders because the rise in LDL and cholesterol level influences plaque formation. Plaque can develop in any type of blood vessel and often causes obstruction in the blood vessel by stimulating blood clotting. The clot can be dislodged to another site by circulating through the systemic circulation. This phenomenon is termed thrombo-embolism. Thrombotic complications in the brain, pancreas, and ovary are often associated with cancer. Plaque disruption is one of the major cause of coronary thrombosis and emboli formation and trigger atherosclerosis. [2] Cafestol and kahweol are two diterpenes present in coffee and coffee containing these diterpenes is responsible for increasing cholesterol-level in the blood. [1]
• Calcium is an essential mineral for bone health. But, it has been found that coffee drinking can cause hindrance of calcium absorption in the gastrointestinal tract. Therefore, elderly people who have developed a risk of osteoporosis should avoid 2–3 cups of coffee consumption per day and also require to increase their consumption of vitamin D and calcium supplements for preventing frequent fractures. [1]
• Caffeine, the bioactive compound of coffee can cross the placental barrier and can reach the fetus, which can cause impaired development of the fetus. Caffeine has the potential to cause spontaneous abortion also. Therefore, pregnant women should limit caffeine-containing coffee drinking during the gestation period. [1]
• Restricted intake of coffee is also necessary for children because it has been observed that exceeding the upper limit of caffeine can trigger altered behavior in children. They often have a complaint of anxiety or nervousness with increasing consumption of coffee. [1]

How many cups are right? 

Although it is easy to understand how many cups are right for coffee intake, it is difficult to estimate the standard coffee intake per day measured through the cup because the volume of a coffee cup can vary. In the United States, the cup measurement used for nutrition labeling is 240 ml, whereas, 1 Canadian cup = 227.3045 milliliters. [3] In addition, the quantity of coffee intake per day varies depending upon several individual factors including body weight, age, and the physical condition of a particular person. However, the following are some evidence-based recommendations:

• Experts estimated that pregnant women should not intake more than 300 mg/day of coffee during the gestation period. [1]
• Federal Department of Health, Ottawa, Ontario, Canada estimated the upper limit of coffee for children. According to this, the consumption of coffee by children should not exceed 2.5 mg/kg body weight/day. [1]
• Experts also recommended filtered coffee for individuals who have a tendency to develop high serum levels because unfiltered coffee contains a significant amount of diterpenes. However, diterpenes can be removed through a filtration process. Filtered coffee consumption is an alternative option to reduce the risk of elevation of serum cholesterol. [1]
• Caffeine energy drinks become popular beverages in Western countries. Excessive drinking of this beverage causes anxiety, sleep disturbances, and cardiac disorders including tachycardia, jitteriness, and gastrointestinal problems. It has also been reported that excessive intake of this can cause seizures and even death in rare cases. To limit these events, Health Canada recommends the dose of caffeine intake. According to this guideline, the upper intake of caffeine for healthy adults is 400 mg/ day; and for adolescents (more than 13 years of age), the calculation depends upon the body weight of an individual. The calculated value of caffeine is 2.5 mg/kg body weight. [1]
• In the Canadian market, a single serving of energy drinks typically contains 80 mg to 180 mg of caffeine (depending on size). Health Canada allows a maximum limit of caffeine per serving is 180 mg /container and 200mg to 400 mg per liter of the drink. [4]
• It is also important to check the product label of the caffeine-containing drink. Health Canada also advises both quantitative and qualitative statements about the declaration of caffeine required to mention in the product label, which is “Do not consume more than (X) container(s)/serving(s) daily” or “Usage: (X) container(s)/serving(s) maximum daily.” The X may be 1 or 2, which depends on the vitamin and mineral content of the product. [4] 

In social activities, coffee drinking is one of the most convenient and safe beverages. It also improves performance and provides a feeling of well-being at the workplace and also in the leisure period. 

The restricted intake of coffee provides several health benefits, but if anyone develops habitual addiction and crosses the upper limit, then it can provide an adverse effect. So, it is advisable to keep drinking coffee within the limit. 

References

1. https://www.sciencedirect.com/science/article/pii/S2213422014000456
2. https://www.ncbi.nlm.nih.gov/pubmed/17903843
3. https://ipfs.io/ipfs/QmXoypizjW3WknFiJnKLwHCnL72vedxjQkDDP1mXWo6uco/wiki/Cup_(unit).html
4. https://www.sciencedirect.com/science/article/pii/S2211335516301450

Diet is considering the meals containing a variety of foodstuffs instead of secluded food or nutrients. Intake of meals has accountability for complex interactions between nutrients and non-nutrients. 

Why have plant-based food recommendations become highlighted?

Plant-based diet plans usually uplift whole, plant-based foods and dissuade refined and processed foods, meats, eggs, and even dairy products. Plant-based diets are considered a regimen in many folk medicinal practices may due to their contribution to the risk reduction of some chronic conditions like cardiovascular diseases by promoting lower BMI, cholesterol levels, blood pressure, and HbA1C.

The consumption of a plant-based diet may also decrease the number of prescribed medications required to treat chronic medical conditions and reduce the incidence rate of ischemic heart disease and related mortality rates. Currently, many naturopathy doctors recommend a plant-based diet to their patients, primarily those with high blood pressure, cardiovascular disease, diabetes, or obesity. A plant-based diet has a chemo-preventive role in cancer development. 

A healthy plant-based diet highlights nutrient-dense plant foods and subsequently decreases the intake of processed foods, oil, and animal-based foods (including dairy products, animal fats, and eggs). It encourages having plenty of fruits, raw or cooked vegetables, beans, whole grains, peas, legumes, lentils, soybeans, seeds, and nuts with low-fat content. 

Different diet plans have already been established that limit or omit animal-based food items. But lack of a clear idea of these diet specifications often creates confusion among users. NitaNaturale has published this article to provide a transitory summary of distinctive diets that limit animal products. Multiple research findings agree that a plant-based diet has substantial health benefits. 

What are the different types of plant-based diets?

The terms vegetarian and vegan are often used interchangeably for describing a plant-based diet. Both vegetarian and vegan diets have ethical or religious explanations that may or may not justify their health benefits. It is necessary to differentiate different plant-based diet plans by precisely defining them. Various plant-based diets are distinct because of the variety of compositions that also explains their health value.

• Vegan (or total vegetarian): Eliminates all animal foodstuffs, particularly meat, poultry, eggs, seafood, and dairy products. This diet plan does not restrict to intake of whole foods or limit fat or refined grains.
• Raw food vegan: Same elimination as veganism and the rejection of all foodstuffs prepared at temperatures more than 118°F.
• Lacto-vegetarian Eliminates meat, poultry, eggs, and seafood but includes dairy products.
• Ovo-vegetarian Eliminates meat, poultry, seafood, and milk products but includes eggs.
• Lacto-Ovo vegetarian: Eliminates meat, poultry, and seafood and includes dairy products and eggs.
• Mediterranean: maximum inclusion of whole foods obtained from different plant sources and extensive use of fatty fish and olive oil with limited intake of dairy products, eggs, chicken, and red meat once or twice per month. This diet plant recognizes Omega-3 fatty acids-containing foods.
• Whole foods, plant-based, low-fat: Includes plant foods in their whole form, especially fruits, vegetables, seeds, legumes, and nuts (in lesser amounts). Animal foods are restricted with limited use of fat to obtain ultimate health assistance from this diet. 

Healthy diet tips with multiple alternative options

It is essential to maintain the required calorie level. The appropriate calorie varies from individual to individual. The various factors which interfere with the calorie requirement are age, physical activity, and body weight. The required calorie can be maintained by proper consumption of mixed nutrients and should avoid fulfilling the calorie by taking a few high-calorie foods and beverages. These types of food habits do not provide adequate nutrients. They are usually the source of saturated fats, trans fats, triglycerides, or high glycemic index that increase the risk factors for several chronic diseases. For reference, Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health acknowledged that diet has undoubtedly provided an impact on cardiovascular disease. The following dietary recommendations are preventive measures against various plaque-forming diseases like cardiac disorders, diabetes, obesity, cancer, and dementia.

1. Avoidance of simple carbohydrates which have a high glycemic index is essential to prevent the raising of blood sugar levels. Refined grain products such as white bread, pasta, wheat flour, and white rice are examples of simple carbs with high GI. Marked reduction is necessary for sugar and potato-rich foods. Replacement of simple carbohydrate products with complex carbohydrates like whole-grain foods, beans, and nuts is a smart step towards a healthy diet. Whole-grain foods can raise glucose levels very slowly because of the following interconnected reasons:
   • metabolism takes time
   • accelerated insulin secretion is not required
   • the scope of insulin resistance is limited
   • over activity of the pancreas is not required
   • Prevent the damage in the beta cells from where the insulin is secreted 
   • All these limit type 2 diabetes and dyslipidemia. 
2. Reduction or elimination of animal fat consumption specifically beef, pork, and lamb from the diet is another good diet tip. But if anybody cannot follow this rigidity, partial avoidance of red meat (maximum cuts required for pork products) is emphasized. Take necessary precautions during the preparation of the animal products like backed and boiled products must be chosen to avoid much consumption of saturated and trans-fats. 
3. Strict avoidance of hydrogenated or partially hydrogenated vegetable oil is encouraged. These are one of the prime sources of trans fatty acids. One of the steps to avoid partially hydrogenated vegetable oil is to avert the taking of commercially available packed food items and margarine. Use an adequate amount of olive oil, peanut oil, and canola oil. They are the chief source of monounsaturated and polyunsaturated fats. 
4. Add an abundant amount of fruits and vegetables to your daily diet plan. Expert nutritionists praise 6 to 9 servings of fruits and/or vegetables daily.
5. Highly recommended protein and complex carbohydrates are bean curd products such as tofu.
6. Try to be a pescatarian/vegetarian as possible.
7. Animal-food lovers can use seafood as an alternative source of animal products in their diet. Particularly oily fish from northern oceans, for example, salmon, mackerel, tuna, sardines, anchovies, and Alaskan halibut are healthy options. Many animal-food lovers prefer seafood over red and white meat. White meat from chicken and turkey is also a better option than red meat (beef, lamb, and pork) and dark meat from chicken and turkey. Shellfish contain a cholesterol-like substance that does not have much determinantal impact on blood cholesterol. But the amount of saturated animal fat in the diet raises ‘bad’ low-density lipoprotein cholesterol levels in the blood.

Finally, we should be a firm advocate for daily exercise that has enough scientific back-up to improve cardiovascular health. Individuals should exercise for more than 40 minutes per day. Walking, jogging, swimming, and rowing are ideal aerobic exercises with multiple health benefits. Some weight training is also a good idea and can be performed two to three times per week for approximately 30 minutes. If you are not someone who exercises habitually, it would be prudent to consult a physician and a trainer before initiating an exercise program. 

How Do You Get Psoriasis?

Psoriasis is common in adults and is mostly linked to heredity. Some gene factors specifically the Interleukin-23 receptor and IL12B are involved in the generation of psoriasis. Other than these, some factors can trigger the symptoms and or even worsen the condition. These triggering factors include

Skin Laceration

Skin laceration can provoke psoriasis as the site of the wound and surrounding tissues may get affected by psoriasis. Prolonged untreated skin laceration or wound that is not curable within a certain time may increase the chances of psoriasis which is common with a diabetic patient.

Mental Stress

Mental stress due to occupational load or emotional anxiety accelerates the condition. An unbalanced lifestyle like excessive smoking and alcohol consumption aggravates the symptoms.

Environmental Factors

Seasonal changes can cause psoriasis, mainly dry, and less humid weather triggers the condition.

Chronic Infection

The sudden onset of psoriasis in early childhood is due to an infection caused by strep bacteria. A sore throat with a high fever is the symptom of this bacterial attack which initiates psoriasis. The chances of getting psoriasis with HIV positive person is more compared to HIV negative person.

Extensive Daytime Outdoor Activity

Prolonged exposure to sunlight damages the skin tissues. The harmful UV ray increases psoriasis, though morning sunlight is beneficial for treating psoriasis.

Pharmaceutical Products

Pharmaceutical products including painkillers (diclofenac, ibuprofen, and aspirin), sympatholytic medication especially beta-antagonistic medication (adrenalin), lithium (beryllium), calcium channel blockers (verapamil, diltiazem) and anti-malarial (quinidine, mefloquine) may cause psoriasis. Sometimes even withdrawing steroidal drugs worsen the situation.

Natural Cures for Psoriasis

Some natural psoriasis home remedies which are easily available and effective to fight psoriasis are discussed below:

Aloe vera

Mostly, all skin care natural products contain aloe vera. Traditionally aloe vera is used for treating different skin conditions and helps in improving skin health. Aloe vera extract is well established as a psoriasis home remedy and has even been scientifically proven to stop the frequent reoccurrence of psoriasis symptoms, restrict the conversion of mild to moderate or severe psoriasis, and even improve the severe condition.  It is better to obtain fresh aloe vera gel directly from the plant itself. The aloe vera plant is easily available, it is better to plant aloe vera in your garden. Freshly break the Horney leaf of aloe vera and locally apply the gel to the affected area. We already discussed that diabetic patients are more prone to psoriasis. Aloe vera juice help to lower blood sugar level and prevent psoriasis. Commercially, aloe vera gel and juice both are available in the market.

Turmeric

For improving skin complexion, turmeric is an age-old recipe. Evidence from different clinical studies and a specific publication reported in the journal ‘Advances in Experimental Medicine and Biology’ stated that turmeric is a better treatment for psoriasis. Turmeric can reduce skin cell proliferation and restrict unwanted skin tissue development which is the prime cause of psoriasis. Turmeric has anti-inflammatory and antiseptic properties due to the presence of curcumin, which is the active constituent of turmeric. Curcumin naturally boosts wound healing capacity by antagonizing the NF-kB which causes inflammation. For treating psoriasis, make a turmeric paste by thoroughly mixing it with water and thinly apply to the affected area. Cover the area with a piece of cloth and leave it overnight. In the morning, wash it with warm water. It is also advisable to add turmeric to your diet; if possible, consuming raw turmeric or turmeric juice gives better results. Turmeric is one of the most popular psoriasis home remedies.

ACV (Apple Cider Vinegar)

ACV is a good psoriasis treatment, as it alters the Ph level of the blood. The amazing fact about ACV is that though it is acidic by metabolism, it increases the Ph level and turns to alkaline. It is always preferable to eat alkaline food in case of a psoriasis attack. Drink apple cider vinegar which acts against the scaly skin of psoriasis. Topical application also reduces the itching symptoms. Direct application of ACV at the affected area with hot condensation is useful, as the acidic solution counteracts the itching.

Sandalwood Pack

From ancient times sandalwood is an effective treatment for skin problems. Psoriasis symptoms can be controlled by a sandalwood pack. To prepare this pack, you have to take one teaspoonful of sandalwood and one teaspoonful of camphor powder. Mix both these powders with rose water and prepare a consistent pack that is easily applicable to the skin. Topical application at the affected site gives a cooling and soothing effect and reduces irritation. This is one of the exclusive psoriasis home remedies.

Chili Peppers 

In psoriasis, the blood vessel inside the skin’s cutaneous layer becomes dilated. Chili pepper contains capsaicin which makes chili hot. Capsaicin constricts the blood vessels and it also blocks neurological transmission by constricting the nerve endings. Both these mechanisms help to reduce the redness and pain or itching sensation in the affected area.  The use of capsaicin in dermatology is scientifically proven.  Several ointments and creams containing capsaicin are now available in drug stores for treating psoriasis.

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

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153016/
2. https://www.researchgate.net/publication/304539483_Anti-Depressant_Potential_of_Banana_Fruit
3. https://www.researchgate.net/publication/317563658_Banana_fruit_pulp_and_peel_involved_in_antianxiety_and_antidepressant_effects_while_invigorate_memory_performance_in_male_mice_Possible_role_of_potential_antioxidants
4. https://www.researchgate.net/publication/304539483_Anti-Depressant_Potential_of_Banana_Fruit
5. https://economictimes.indiatimes.com/magazines/panache/world-mental-health-day-feeling-low-oats-bananas-berries-amp-nuts-can-keep-anxiety-amp-depression-at-bay/go-bananas-over-bananas/slideshow/86862371.cms
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745316/

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]

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

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

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/
2. https://www.nimh.nih.gov/health/publications/stress/index.shtml
3. https://academic.oup.com/jcem/article/91/2/E2/2843213
4. https://www.sciencedirect.com/science/article/abs/pii/S1756464613000029?via%3Dihub

Regular meal management & lifestyle measures

• You need to start your day with physical exercise. Both high-intensity aerobic exercise and resistance exercise control free fatty acid synthesis and lipogenesis. Obesity is one of the primary reasons for non-alcoholic fatty liver disease. Daily physical exercise can control obesity and reduce the risk of fatty liver symptoms.
•  Avoid drinking artificial beverages drinking habit during and after the completion of the exercise. You can drink lots of homemade lemon water. Lemon water is the simplest way to get the benefits of lemon. You cut two lemons. Put them into a jug of water, and drink this at a regular interval. The antioxidant property of lemon helps to reduce oxidative damage. Flavonoids present in lemon have a protective effect on the liver.   
• You should drink herbal tea made up of 5gm black seed (kalonji) powder with 5 gm of Lemon Balm leaf (Melissa officinalis) instead of tea and coffee. This is an effective way to reduce non-alcoholic fatty liver symptoms. A randomized clinical trial result reported Thymoquinone is a phytochemical of the black seed that can reduce lipid profile and liver enzyme. Lemon balm also has a hypolipidemic effect. Both of these therapeutic effects are beneficial for a fatty liver condition. You can prepare this herbal tea in your own kitchen. For this, you need to prepare a tea bag with require amount of kalonji and Lemon Balm leaf and store these tea bags in an airtight container. You need to boil 250ml water and put off the flame. Add one tea bag to the boiled water and put the lead wait for 10 minutes and enjoy healthy herbal tea.  
• Turmeric is a common kitchen spice in India and an effective regimen for fatty liver. Raw turmeric rhizome is readily available in vegetable shops. Drinking raw turmeric juice every morning on an empty stomach provides great help to control fatty liver conditions.  A randomized double-blind placebo-controlled human trial showed curcumin, a phytochemical present in turmeric could improve non-alcoholic fatty liver conditions. Different human research studies recommended that 600 mg/ day or 0.6 ml turmeric powder or turmeric oil three times per day is safe and effective to provide medicinal value. Simply, you add raw turmeric juice to fruit juice. Fruit juice masks the pungent taste of turmeric without impacting its benefit.
• Oatmeal is a great alternative to rice and wheat for patients with fatty liver. You can introduce this whole grain to your breakfast and dinner. Oatmeal can reduce body weight. It also limits the risk of diabetes. Both obesity and diabetes are commonly associated with fatty liver. The newspaper Hindustan Times published an article on 28th October 2017 that reported fatty liver was a leading cause of the higher prevalence of diabetes in India.
• If you have an advanced stage of fatty liver with swelling of the liver, then omega-3 fatty acids help to reduce the progression of the condition. The omega-3 fatty acid has an anti-inflammatory effect that reduces liver inflammation. It controls other underlying triggering factors including hypertriglyceridemia. A meta-analysis reported by observing ultrasound diagnosis that omega-3 fatty acid supplements significantly reduce liver fat amount. 
• Include β-carotene, vitamins C, and E-rich food items in the diet. Certain natural food sources are effective against non-alcoholic fatty liver condition. Such as

Walnuts – 30 gm per day

Blackcurrants – 100 g

Parsley leaves – 100gm

Red Capsicum – 100 gm

Horseradish – 100gm

Wheat germ -100gm

Carrot – 100 gm

Dried apricot -100gm

Onion leaves – 100 gm

Mushrooms

Apples

Oranges

Green leafy vegetables

Green tea instead of milk tea or black tea and coffee

Tofu instead of Paneer

Soy milk

Yogurt

Chicken

Fish like Katla, Hisla, Chapila, Morola etc.

Eggs (less than two eggs per week)

Food should be boiled, steamed, or baked without added oil, butter, and ghee as much as possible.

Cooking oil must be extra virgin olive oil.

Meal intake instructions

• Break your overall daily intake into 4–5 meals; give 2 to 3 hourly maximum breaks between meals.
• At least 3 hours gap requires between last meal intake and before sleeping
• Slowly intake your meal and do proper chewing before swallowing
• Finish your eating even before the feeling of satiety, as satiety often feels after 15 minutes of completing eating

4 Inexpensive nutritional supplements

• Turmeric Powder or crushed raw turmeric (1 teaspoon) and a pinch of black pepper powder- mix with hot water. Drink it every morning on an empty stomach.
• Raw garlic –2 bulbs daily with morning meal
• Cod liver oil capsules –twice daily after meal
• Nutrilite Milk Thistle with Dandelion supplement (Amway India) – one tablet twice a day along with your meals

Right exercise habit

At least 30 minutes of daily exercise in the morning hours (between 6 am to 9 am) in sunlight to get natural vitamin D.

Periodic diagnostic tests recommendation

• Liver function tests
• Vitamin D level
• USG (with GP recommendation)

Restrictions for progressive fatty liver

• No alcohol
• No smoking

Follow the above-mentioned regimens for at least three months to get an effective result. But necessarily you need to go for periodic diagnosis to check the progression of the condition.   

Diet is considering the meals containing a variety of foodstuffs instead of secluded food or nutrients. Intake of meals has accountability for complex interactions between nutrients and non-nutrients.

Why have plant-based food recommendations become highlighted?

Plant-based diet plans usually uplift whole, plant-based foods and dissuade refined and processed foods, meats, eggs, and even dairy products. Plant-based diets are considered a regimen in many folk medicinal practices may due to their contribution to the risk reduction of some chronic conditions like cardiovascular diseases by promoting lower BMI, cholesterol levels, blood pressure, and HbA1C. The consumption of a plant-based diet may also decrease the number of prescribed medications required to treat chronic medical conditions and reduce the incidence rate of ischemic heart disease and related mortality rates. Currently, many naturopathy doctors recommend a plant-based diet to their patients, primarily those with high blood pressure, cardiovascular disease, diabetes, or obesity. A plant-based diet has a chemo-preventive role in cancer development.

A healthy plant-based diet highlights nutrient-dense plant foods and subsequently decreases the intake of processed foods, oil, and animal-based foods (including dairy products, animal fats, and eggs). It encourages having plenty of fruits, raw or cooked vegetables, beans, whole grains, peas, legumes, lentils, soybeans, seeds, and nuts with low-fat content.

Different diet plans have already been established that limit or omit animal-based food items. But lack of a clear idea of these diet specifications often creates confusion among users. NitaNaturale has published this article to provide a transitory summary of distinctive diets that limit animal products. Multiple research findings agree that a plant-based diet has substantial health benefits.

What are the different types of plant-based diets?

The terms vegetarian and vegan are often used interchangeably for describing a plant-based diet. Both vegetarian and vegan diets have ethical or religious explanations that may or may not justify their health benefits. It is necessary to differentiate different plant-based diet plans by precisely defining them. Various plant-based diets are distinct because of the variety of compositions that also explains their health value.

• Vegan (or total vegetarian): Eliminates all animal foodstuffs, particularly meat, poultry, eggs, seafood, and dairy products. This diet plan does not restrict to intake of whole foods or limit fat or refined grains.
• Raw food vegan: Same elimination as veganism and the rejection of all foodstuffs prepared at temperatures more than 118°F.
• Lacto-vegetarian Eliminates meat, poultry, eggs, and seafood but includes dairy products.
• Ovo-vegetarian Eliminates meat, poultry, seafood, and milk products but includes eggs.
• Lacto-Ovo vegetarian: Eliminates meat, poultry, and seafood and includes dairy products and eggs.
• Mediterranean: maximum inclusion of whole foods obtained from different plant sources and extensive use of fatty fish and olive oil with limited intake of dairy products, eggs, chicken, and red meat once or twice per month. This diet plant recognizes Omega-3 fatty acids-containing foods.
• Whole foods, plant-based, low-fat: Includes plant foods in their whole form, especially fruits, vegetables, seeds, legumes, and nuts (in lesser amounts). Animal foods are restricted with limited use of fat to obtain ultimate health assistance from this diet.

Healthy diet tips with multiple alternative options

It is essential to maintain the required calorie level. The appropriate calorie varies from individual to individual. The various factors which interfere with the calorie requirement are age, physical activity, and body weight. The required calorie can be maintained by proper consumption of mixed nutrients and should avoid fulfilling the calorie by taking a few high-calorie foods and beverages. These types of food habits do not provide adequate nutrients. They are usually the source of saturated fats, trans fats, triglycerides, or high glycemic index that increase the risk factors for several chronic diseases. For reference, Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard School of Public Health acknowledged that diet has undoubtedly provided an impact on cardiovascular disease.

The following dietary recommendations are preventive measures against various plaque-forming diseases like cardiac disorders, diabetes, obesity, cancer, and dementia.

1. Avoidance of simple carbohydrates which have a high glycemic index is essential to prevent the raising of blood sugar levels. Refined grain products such as white bread, pasta, wheat flour, and white rice are examples of simple carbs with high GI. Marked reduction is necessary for sugar and potato-rich foods. Replacement of simple carbohydrate products with complex carbohydrates like whole-grain foods, beans, and nuts is a smart step towards a healthy diet. Whole-grain foods can raise glucose levels very slowly because of the following interconnected reasons:

• metabolism takes time
• accelerated insulin secretion is not required
• the scope of insulin resistance is limited
• over activity of the pancreas is not required
• Prevent the damage in the beta cells from where the insulin is secreted
• All these limit type 2 diabetes and dyslipidemia. Reduction or elimination of animal fat consumption specifically beef, pork, and lamb from the diet is another good diet tip. But if anybody cannot follow this rigidity, partial avoidance of red meat (maximum cuts required for pork products) is emphasized. Take necessary precautions during the preparation of the animal products like backed and boiled products must be chosen to avoid much consumption of saturated and trans-fats.
  2. Strict avoidance of hydrogenated or partially hydrogenated vegetable oil is encouraged. These are one of the prime sources of transfatty acids. One of the steps to avoid partially hydrogenated vegetable oil is to avert the taking of commercially available packed food items and margarine. Use an adequate amount of olive oil, peanut oil, and canola oil. They are the chief source of monounsaturated and polyunsaturated fats.
  3. Add an abundant amount of fruits and vegetables to your daily diet plan. Expert nutritionists praise 6 to 9 servings of fruits and/or vegetables daily.
  4. Highly recommended protein and complex carbohydrates are bean curd products such as tofu.
  5. Try to be a pescetarian/vegetarian as possible.
  6. Animal-food lovers can use seafood as an alternative source of animal products in their diet. Particularly oily fish from northern oceans, for example, salmon, mackerel, tuna, sardines, anchovies, and Alaskan halibut are healthy options. Many animal-food lovers prefer seafood over red and white meat. White meat from chicken and turkey is also a better option than red meat (beef, lamb, and pork) and dark meat from chicken and turkey. Shellfish contain a cholesterol-like substance that does not have much determinantal impact on blood cholesterol. But the amount of saturated animal fat in the diet raises ‘bad’ low-density lipoprotein cholesterol levels in the blood.

Finally, we should be a firm advocate for daily exercise that has enough scientific back-up to improve cardiovascular health. Individuals should exercise for more than 40 minutes per day. Walking, jogging, swimming, and rowing are ideal aerobic exercises with multiple health benefits. Some weight training is also a good idea and can be performed two to three times per week for approximately 30 minutes. If you are not someone who exercises habitually, it would be prudent to consult a physician and a trainer before initiating an exercise program.

References

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

http://www.health.harvard.edu/heart-health/halt-heart-disease-with-a-plant-based-oil-free-diet-

https://www.ahajournals.org/doi/full/10.1161/circulationaha.111.019828

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

1. http://www.cabi.org/isc/datasheet/34678
2. 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/
3. 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
4. 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.
5. 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.
6. 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/
7. 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
8. https://www.youtube.com/watch?v=Unq-X7kHr6k

Acne

Aloe vera has an anti-acne effect and is clinically used to treat acne vulgaris. [1] The application of aloe vera clears acne and associated spot marks. Clinical experts recommend aloe vera also to other skin problems like skin allergy, spot marks, and skin blemishes treatment to get clearer skin. [3] 

Sunburn

The mucilaginous gel obtained from Aloe vera leaves is an effective treatment for sunburn. The effectiveness of Aloe vera gel has evidentially proven to cure sunburn. [4] Aloe vera gel application can reduce burning sensation and inflammation, relieve pain, and speed up wound healing at the skin burn. Aloe vera gel is an effective remedy for sunburn and effective in mild burn treatment. [3]

Moisturizer

Moisturizer is an integral part of our regular skincare regimen. Aloe vera improves skin hydration and is considered an excellent skin Moisturizer. [3] A human trial result found that aloe vera topically applied for two weeks could increase the moisture content of the outer layer (stratum corneum) of the skin surface. Experts recommend that individuals with dry skin can also apply freeze-dried Aloe vera extract for better results. [5]

Anti-aging

Skin wrinkle is a prominent symptom of skin aging and occurs due to loss of skin hydration. Aloe vera helps to retain moisture content on the skin layers. Aloe vera containing different anti-wrinkle skin creams is available on the market. [3] This herb also effectively alters the collagen content by increasing collagen production to hold skin integrity.[6] Altogether these mechanisms can prevent skin aging and associated symptoms.

Wound healing

Aloe vera works excellently in wound healing. Aloe vera promotes wound healing by following three mechanisms of action. Aloe vera acts as an inhibitor of thromboxane. The release of thromboxane delays the wound healing process. Aloe vera also accelerates the wound healing process and reduces inflammation due to its anti-inflammatory effect. This herb inhibits inflammatory mediators like interleukins release and reduces TNF alpha levels and leukocyte adhesion. Aloe vera contains magnesium lactate, which blocks histamine production to stop itching and skin irritation. Aloe vera promotes cytokines synthesis and boosts immunity. [6]

Skin disorders

Aloe vera juice and extract are effective for psoriasis, eczema, seborrheic dermatitis, and wart treatment. Many dermatologists prescribe Aloe vera containing cosmeceuticals to reduce skin rash pads. [3] Aloe vera has antiseptic, antibacterial, and antifungal properties. The antifungal property of Aloe vera is effective against Candida albicans. The antibacterial properties of Aloe vera are also effective against many bacteria, such as Pseudomonas aeruginosa, Streptococcus pyogenes, and Streptococcus faecalis. [7]

Hair health

Both antibacterial and antifungal properties of aloe vera prevent dandruff growth on the scalp. Fungal infection-induced alopecia can also be treatable with the aloe vera plant. [2] Aloe vera gel is also recommended for hair loss treatment. Traditionally, scalp massage with Aloe vera juice mixture with wheat germ oil and coconut milk helps hair re-growth. [3]

Genital disorders

Aloe vera fresh juice is a home remedy for vaginal infections. A human trial result also reported that male genital herpes might be effectively treated with Aloe vera containing hydrophilic cream. [3]

Antiviral effect

Aloe vera has antiviral properties which effectively kill different viruses, such as Herpes simplex virus type 1 and type 2, Varicella zoster virus, pseudorabies virus, and influenza virus. Anthraquinones present in aloe vera leaves, rook, and bark have virucidal activity against both DNA- and RNA-containing enveloped viruses. [7]

Aloe vera also protects our internal organs by increasing white blood cells or macrophages and T cells to modulate immunity. It has potent antioxidant properties because vitamins A, C and E are present in this herb that neutralizes free radicals. Thus it reduces the progression of cancer. [7] Aloe vera juice ingestion often controls blood sugar in diabetic patients. [3] Anthraquinones in Aloe vera gel regulates intestinal peristalsis movement and act as a laxative by increasing intestinal water content that treats constipation. [7] Experts also recommended Aloe vera because of multiple therapeutic potentials like anti-tumor, anticancer, and HIV treatment activities. Heart health benefits can also obtain with Aloe vera juice intake. This herbal remedy can control blood pressure, the accumulation of fats in the blood vessels that prevents blood coagulation within the blood vessels. Thus, Aloe vera normalizes blood circulation within the heart and other organ systems.[3] However, all these benefits are not clinically proven. Different search engines, databases, and trial registries provide these data. [6]

Contraindication

Individuals with aloin hypersensitivity history or who tend to have an allergic reaction should avoid Aloe vera. Aloin is a type of anthraquinone. Pregnant women and lactating mothers should not take Aloe vera, though no evidential genotoxic effect has been proven. [4]

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/
2. https://www.hindawi.com/journals/bmri/2015/714216/
3. http://www.jocpr.com/articles/aloe-vera–a-potential-herb-and-its-medicinal-importance.pdf
4. https://www.naturalmedicinejournal.com/journal/2012-09/aloe-vera-gel-research-review
5. https://pubmed.ncbi.nlm.nih.gov/17026654/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6330525/
7. https://www.hindawi.com/journals/jds/2014/210463/

Is healthy eating sufficient to keep ourselves healthy? It is a very common thought that nutritious foods are healthy. Sometimes, we ignore or forget about cleanliness. Food hygiene or clean eating habit is also a concern to keep ourselves healthy. Both healthy eating and clean eating habits are equally important for utmost health. NitaNaturale gives a brief discussion about healthy eating and clean eating and then continues the discussion on the difference between them. 

What is healthy eating? How do we obtain a healthy eating process?

Understanding the serving size, calorie intake, and calories obtained from the fat content are necessary to understand healthy eating. The calorie requirement varies from individual to individual. In general, the required percent of Daily Value (DV) for particular nutrients is calculated based on a 2000 calorie value. The DV of certain nutrients is less in healthy eating requirements, such as saturated fat, trans-fat, cholesterol, sodium, total carbohydrate, etc. But dietary fibers, vitamins, and protein content have a higher percentage of DV. Less than 5% DV is termed a low nutritional composition and more than 20% DV is considered a high nutritional composition for a particular nutrient. [1] 

Some of the following ingredients provide different health benefits and require adding in healthy eating practices:

• Different natural food sources like whole-grain foods such as oatmeal, brown rice, wheat bran, cereals, fruits & vegetables, nuts & seeds, beans, and peas are the primary sources of dietary fibers. The inclusions of dietary fibers regulate blood glucose level and prevent constipation. Dietary fibers also decrease cardiovascular risk,
• Calcium is an essential mineral for bone health. Almonds, rice, coconut, sea-fish (like salmon and sardines), dairy products, soymilk, fortified cereals, tofu, fruits, and green vegetables (like kale, turnip greens, spinach, and broccoli) are different natural sources of calcium. The deficiency of calcium causes osteoporosis. 
• Vitamin D is essential for calcium absorption in our physiological system. The deficiency of vitamin D is indirectly responsible for calcium deficiency. Different natural food items like eggs, fish, fish liver oil, fortified foods, and soy beverages are good sources of vitamin D. 
• Iron is another essential mineral for blood health. Iron is present in the hemoglobin structure. Hemoglobin is the primary structural moiety of red blood cells that assists in oxygen transportation. The deficiency of iron causes anemia. Dark green leafy vegetables, whole grain cereals, resins, meat, and poultry are rich sources of iron. 
• Vitamin C is essential for the proper absorption of iron. Citrus fruits, tomato, broccoli, kiwi fruit, sprouts are different varieties of healthy foods that contain an abundant amount of vitamin C naturally. [2]

Experts recommend planning your healthy diet in such a way that 100% DV can be obtained from the above-mentioned nutrients on most days of the year. 

Healthy eating practice always prefers limited use of salt, sugar, saturated fat, trans fat, and cholesterol. These food ingredients enhance the risk of cardiac disorders, diabetes, and cancer by increasing the risk of hypertension, metabolic disorders, incorrect hormonal secretion, free radical formation, etc. 

Certain action plan for healthy eating is as follows:

• Consume colorful fresh fruits and vegetables, whole grains, low-fat or fat-free dairy products, and intake a variety of protein-containing food (preferably more amount of plant-based proteins, such as beans, peas, soy products, etc.). 
• Avoid consuming processed food items 
• Try more backed, grilled, and boiled foods instead of fried them to reduce fat intake.
• Liquid oils like olive oil and canola oil are healthier than solid fats like butter.
• Limited use of packed food items 
• Rinse canned fish products before eating. [1]

What is clean eating? Why is it important? How can we obtain a clean eating process?

Clean eating is based on food hygiene that ensures the safety of food from production to consumption. Clean eating is not only restricted to food preparation and eating habits, but it includes harvesting, processing, storage, distribution, and transportation also. [3] Different bacterial growths such as Salmonella, Escherichia coli, and Cyclospora in food items cause food poisoning. Besides these, Bacillus cereus, Clostridium botulinum, Cryptosporidium, Hepatitis A, 

Listeria monocytogenes, Shigella, Staphylococcus aureus, and Vibrio vulnificus are common micro-organism that causes different food-borne diseases with multiple symptomatic features. [4] Untreated conditions or ignorance of these infections can provide a fatal outcome. 

Children, the elderly population, and pregnant women are vulnerable to foodborne infections. A clean eating habit is essential to avoid such infections induced by contaminated food. 

Following are some general tips to obtain a clean eating process at home:

• Hand cleaning and surface cleaning are the most important parameters in clean eating habits. Experts always suggest using soapy water for handwashing. Chopping boards and food counter shelves are the surfaces that need washing and mopping for maintaining cleanliness. Wash hand towel and mopping cloth need to wash regularly with hot water. Properly scrub all the kitchen area and sink with detergent and a brush.
• Raw meat, fish, seafood, and poultry items are susceptible to microbial growth. Store them separately from other food items. Refrigerate them at in properly maintained temperature. Wash properly the plate or bowl in which raw meat, fish, or poultry items are stored before reusing them. 
• Cover the food items properly. 
• Safe internal temperature is essential during cooking and can be measured through a food thermometer. Leftover food items, egg dishes, poultry items, and ground meat require the highest temperature than other food ingredients. 
• Perishable food items, including fruits, and cooked food require freezing within 2 hours of preparation and purchase. The temperature needs to be properly maintained. The freezer temperature requires to be set at 00 F or less. Whereas 400F or less need to maintain in the refrigerator compartment. 
• Safe deforestation process is also required to follow can be possible by keeping the frozen food items in the refrigerator, adding cold water, or microwaving them. Never defrost at room temperature. [5]

The above-mentioned tips are only for household purposes. The food industry also has some responsibility in clean eating practices before it comes to our kitchen. Food industries need to take care of food handling by following all the food safety-related laws. 

What is the difference between healthy eating and clean eating? 

• Healthy eating promotes health and prevents different chronic diseases by providing essential nutrients. Essential nutrients regulate normal physiological functioning, such as hormonal secretion, metabolic process, cellular protein synthesis, cellular energy distribution, free radicals formations, bowel movement and strengthen our immune system to fight against diseases. But clean eating is a process through which we can prevent the entrance of harmful foreign bodies and/or particles into our body compartments. 
• Healthy eating mainly prevents non-infectious diseases, whereas clean eating prevents food born infectious diseases.
• Ignorance of healthy eating practices mainly provides long-term health hazards and the progression of chronic diseases with slow onset of symptoms. But ignorance of clean eating practices provides a quick reaction that provides a sudden outbreak that leads to a fast health hazard. In most cases, infections linked with unhygienic food practices are usually short-term. The outcome of ignorance of both eating habits can lead to serious morbidity and premature mortality.
• Healthy eating habit depends on the biological process, whereas clean eating habit depends on the mechanical process.

References

1. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM497015.pdf
2. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM507495.pdf
3. http://www.who.int/foodsafety/areas_work/food-hygiene/en/
4. https://www.fda.gov/Food/FoodborneIllnessContaminants/FoodborneIllnessesNeedToKnow/default.htm
5. https://www.fda.gov/downloads/Food/ResourcesForYou/HealthCareProfessionals/UCM577498.pdf