Category: Nutrition

Chives: Top 14 Health Benefits, Uses, and Side Effects

Chives are an onion-family herbaceous plant commonly used as a culinary herb due to its mild onion-like flavor and attractive appearance. It also contains vitamins A and C and minerals like calcium and iron. In addition, chives have traditionally been used for medicinal purposes, such as treating colds, reducing inflammation, aiding digestion, and their culinary uses. 

Chive is the only Allium genus and Alliaceae family species native to both the Old and New Worlds. It is a monocot, a small perennial herb that grows in clumps from seed or divisions of 2 to 3 bulbs. Alliums, the scientific name for the plant family that includes chives, scallions, and leeks, thrive worldwide.

Chinese chives are also called “garlic chives” because they taste like garlic and have flat, fragrant leaves and white flowers.

Green onions, also known as scallions, are frequently confused with them.

Nutritional Benefits of Chives 

Chives are high in nutrients like vitamin C, K, and folate. Vitamin C boosts the immune system and promotes healthy skin, whereas vitamin K aids blood clotting and bone health. Folate promotes cell development and growth. One tablespoon contains:

  • 0.9 calories.
  • 6.38 micrograms of vitamin K.
  • 1.74 milligrams of vitamin C.
  • 1.3 international units of vitamin A.
  • 3.2 micrograms of folate.
  • 0.1 milligrams of manganese.

Chives contain calcium (3 mg), phosphorus (1.7 mg), and potassium (8.9 mg). Vitamins found in chives include vitamin A (3% of your RDA), vitamin C (3%), and vitamin K (1%).

Health Benefits

1. Boost bone strength.

Chives are well-known for their high vitamin K content, essential for bone health and strength. According to research, vitamin K may improve bone mineral density and reduce the risk of fractures. Chives work best with other vitamin K-rich foods like leafy greens, scallions, Brussels sprouts, cabbage, broccoli, and cucumbers. Vitamin K is essential for bone mineral density and bone integrity, and it can aid in the production of osteocalcin, which is necessary for bone mineral density maintenance. 

Vitamin K is recommended for infants and young children to improve bone density throughout life, and foods high in vitamin A, like chives, may help prevent osteoporosis later in life.

2. Promotes hair growth

Chives extract is a home remedy for promoting hair growth because of its antimicrobial properties, which can treat scalp infections and promote the formation of new hair follicles. It also nourishes the scalp and fortifies the hair follicles, increasing hair growth.”

3. Contain substances that fight cancer.

Chives are thought to have potent anticancer properties, and regular consumption of allium vegetables has been linked to a lower risk of certain types of cancer. Organosulfur compounds found in chives seeds are thought to be responsible for their cancer-fighting properties, as they can alter the effects of certain detoxification enzymes, slowing the growth and spread of cancer cells.

In addition, certain compounds found in chives, such as sulfur, have been shown in studies to deter cancerous cells from growing or spreading throughout the body, suggesting that alliums, including chives, may help prevent or fight cancer.

4. Reduce inflammation.

Chives are high in antioxidants and compounds that help reduce inflammation. An in vitro study discovered that the chive plant’s leaves reduced oxidative stress and had potent anti-inflammatory properties. However, no studies have linked chives to inflammation, but a 2015 study found that garlic may reduce inflammation in the body. Inflammation has been linked to various health problems, including heart disease and cancer.

5. Might detoxify the body

Chives are a great way to detoxify the body because they have mild diuretic and free-radical scavenging properties. They can help the body eliminate toxins, salts, water, and fat by stimulating urination, keeping organ systems running smoothly, and clearing out dangerous substances.

6. Beneficial during pregnancy

Chives are nutritious and contain folate, a B vitamin that helps prevent congenital disabilities and aids in DNA synthesis and cell division. In addition, they are high in vitamin C, which is required to develop immunity during pregnancy. However, they must be thoroughly cleaned and washed before eating them.

 7. Antimicrobial Properties

Chives have powerful antimicrobial properties that can protect us from seasonal viral infections and harmful microbes. They inhibit virus growth, combat foreign pathogens, and boost immunity. According to one study, chives have the most potent antibacterial activity against food-borne pathogens, making them an effective treatment for yeast and viral infections.

8. Aid in Disease Prevention

According to research, chives can help prevent chronic diseases such as heart disease, diabetes, and cancer. They contain organic sulfur compounds, quercetin, flavonoids, saponins, and other compounds with anticancer, cardiovascular, and heart disease prevention, anti-inflammation, anti-obesity, diabetes prevention, antioxidants, antimicrobial activity, neuroprotective, and immunological effects. They also contain vitamin C, a water-soluble vitamin that acts as an antioxidant, protects the immune system, helps fight against infections, and has a therapeutic effect on various diseases and disorders. They can be combined with other fruits and vegetables to increase your intake of this vital micronutrient.

9. A Good Source of Choline

Chives are high in choline, an essential nutrient that many people do not get enough of. It synthesizes neurotransmitters, cell structure, metabolism, liver health, brain function, and fetal development. Eggs, wild-caught salmon, quinoa, chicken, cauliflower, and wheat germ are also high in choline.

10. Improve Memory

Chives contain choline and folate, which are linked to improved memory function. Adults who consume more choline-rich foods perform better on cognitive tests, while those who consume less choline are at a higher risk of developing Alzheimer’s. Folic acid has been researched for mental and mood disorders. The combination of choline and folate in chives may aid memory and prevent the development of conditions such as dementia and Alzheimer’s.

11. Sleep and mood

Chives contain a trace amount of choline, an essential nutrient that aids in the structure of cellular membranes and other brain and nervous system functions. Adult males require 550 mg of choline daily, while adult females require 425 mg daily. Chives contain 0.16 mg of choline per tbsp, and a person would need to consume a large amount of chives and other choline-containing foods to meet the recommended AI. Folic acid is also known for stimulating the production of serotonin and dopamine, two hormones associated with mood elevation.

12. Eye health

Chives contain the carotenoids lutein and zeaxanthin, which help prevent age-related macular degeneration. Eating foods high in these compounds may benefit eyesight by reducing oxidative stress in the visual system and delaying the onset of cataracts. They also aid in slowing or preventing macular degeneration, keeping eyes healthy well into old age.

13. It May improve heart health

Chives contain allicin, which is linked to lower LDL cholesterol and better heart health. It is also linked to blood pressure reduction. When combined with potassium, this herb can significantly reduce cardiovascular strain. Quercetin has also been linked to lowering cholesterol levels and artery plaque, preventing atherosclerosis, and lowering the risk of stroke and heart attacks.

14. It May boost immunity

Chives are high in vitamin C, which supports the immune system by stimulating the production of white blood cells and collagen, which is required to form new blood vessels, cells, tissues, and muscles. Organic compounds are important, but so are traditional nutrients.

Culinary uses of chive

Chives have a distinct, spicy flavor similar to garlic and onions. The best way to eat chives is to slice them into tiny pieces and sprinkle them as a garnish on cooked food. Chives, on the other hand, can be eaten raw or cooked in larger quantities.

Spraying chives on garlic bread, dicing and cooking them with hamburger meat, sprinkling them on baked potatoes, swirling them into homemade butter, and tossing them in a fresh salad are all simple ways to incorporate more chives into your diet. Ideally, add raw chives to dishes after they’ve been cooked to avoid overheating them and losing their distinctive color and flavor.

Growing, harvesting, and storing chive

Growing

Growing chives in your garden is a great way to reap this plant’s many benefits. They are simple to grow in a home garden or a pot on a windowsill, making them a handy and inexpensive ingredient to have on hand. Plant them in early spring in moist, rich, well-draining soil. If you’re growing chives in pots, ensure they get at least 5 to 7 hours of sunlight daily. Full-grown plants require little attention but must be watered regularly throughout the growing season.

Harvesting

Chives can reach a height of 12–24 inches and be harvested before or after flowering. The most basic method is to snip at the base, just a few inches from the soil, with scissors. In the first year, harvest chives three to four times; in subsequent years, harvest chives monthly.

Storing

Chives are a versatile herb with medicinal properties that can be used in various dishes. The best ways to store them for later use are to freeze them in an airtight container or to dry them in a cool, dark place. To freeze them for long-term storage:

  1. Thoroughly wash and dry them before chopping them into tiny pieces and placing them in a resealable plastic bag.
  2. Remove the desired chives from the pack and add them directly to your recipe when ready.
  3. Store the distinct flavor and texture in a cool, dry place, and use them fresh if possible.

Side Effects

Chives are not typically considered allergenic, but excess can cause stomach discomfort. If you are allergic to other members of the Allium genus, talk to your doctor before including them in your diet. They must be cooked briefly to retain their flavor, and too much of them can cause stomach discomfort, gas, bloating, and acid reflux. Furthermore, chives can cause an increase in inorganic selenium and cadmium accumulation in humans. Chives, on the other hand, can be a healthy alternative to other allium vegetables.

Conclusion

Chives are edible plants related to other species, such as garlic and onions. Although they are frequently used interchangeably, there are several distinctions between chives and green onions. First, the flavor difference between chives and green onions is significant. They are high in vitamins C, A, and K, as well as antioxidants, and may help reduce inflammation, boost bone strength, fight cancer cells, and protect against chronic disease.

They can be found dried or fresh in most supermarkets, or you can grow them at home and add them to your favorite dishes. The bottom line is that chives are high in plant-based antioxidants and nutrients, which have anticancer properties, support pregnancy, improve the sleep cycle, and prevent plaque accumulation.

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LINKS TO RESEARCH REFERENCES

Green Tea: Health Benefits and Uses

With numerous potential health advantages, green tea is hailed as one of the world’s healthiest beverages. It is the second most popular beverage in the world, right behind water, according to a report from the International Institute of Sustainable Development. According to studies, green tea may benefit skin health, aid in weight loss, and lower the risk of cardiovascular disease. In addition, the least processed type of green tea is produced from unoxidized leaves and has the highest concentration of polyphenols and antioxidants.

Here are 13 Fantastic Green Tea Health Benefits

1. Nutrition Information

Green tea leaves numerous compounds, nutrients, vitamins, and minerals that are greatly diluted in a single cup of tea. Eight fluid ounces of green tea contain calories, protein, fat, carbohydrates, fiber, and sugar, among other nutrients. Although there aren’t many vitamins and minerals in steeped green tea, some can be found in appreciable amounts. In addition, green tea contains polyphenols, an antioxidant, which is also relatively high in caffeine—about one-fourth the amount found in coffee.

2. Heart Health

A significant Japanese study that followed 40,000 adult participants for 11 years discovered a link between daily green tea consumption and a lower risk of cardiovascular disease death. The study focused on the relationship between cardiovascular diseases and green tea’s polyphenols (antioxidants). Five cups were the bare minimum daily intake needed to reap this benefit.

3. It may improve brain function.

Green tea is a stimulant that can enhance several mental processes, such as mood, alertness, reaction time, and memory. Additionally, it has L-theanine, an amino acid that can penetrate the blood-brain barrier and stimulate the brain’s GABA, dopamine, and alpha waves. According to studies, caffeine, and L-theanine can have synergistic effects, which means that taking the two together can significantly enhance brain function. For example, a 2016 meta-analysis of observational studies found a link between daily tea consumption and a lower risk of cognitive impairment and mild cognitive impairment. In addition, research has shown that green tea can improve working memory and other cognitive functions.

4. Enhances the burning of fat

Due to its ability to increase fat-burning and speed up metabolism, green tea is a well-known fat-burning supplement. In one study, green tea extract raised fat oxidation by 17% and calorie burn by 4%. Additionally, caffeine may improve physical performance. According to studies, green tea can aid in weight loss, especially around the midsection. The green tea group significantly decreased body weight, waist circumference, and body fat percentage throughout a 12-week randomized controlled trial. Additional research is required to confirm this effect. In the short term, green tea can increase metabolic rate, which may aid in the reduction of body fat, especially in the abdominal area.

5. Inflammatory skin conditions

Anti-inflammatory properties are found in green tea. A summary of clinical research on people Epigallocatechin-3-gallate (EGCG), a key component of green tea, has been found to have demonstrable anti-inflammatory effects in a review of human clinical studies and both cellular and animal experiments. This was confirmed by a 2019 analysis of tea extract used in cosmetics. The scientists concluded that topical treatments, including tea extracts, encouraged anti-inflammatory reactions. They also discovered that the affected area’s skin microcirculation had improved.

6. Treatments for genital warts

Applying green tea extract to the skin has been approved by the US Food and Drug Administration to treat genital wart outbreaks. However, only by prescription, this ointment is thought to be effective in treating between 24% and 60% of patients. In addition, sinecatechins (marketed under the name Veregen), a topical ointment that contains green tea leaf extract and is used to treat genital warts, has received FDA approval.

7. It has Antioxidant properties

According to research, green tea compounds have been associated with lower cancer risk, including breast, prostate, colon, and colorectal cancer. Avoid putting milk in your tea to get the most health advantages. Green tea consumption has not been consistently linked to a lower risk of cancer in humans, but topical application of green tea polyphenol extracts may help shield the skin from UVB rays. Studies on cells in test tubes and animals have indicated some beneficial effects on the following cancer types. However, numerous human studies have produced mixed results, and there is only weak evidence that drinking green tea lowers the risk of cancer in general.

8. It may protect the brain from aging.

It may lower the risk of dementia because it has many properties that protect the brain. In 2011, a test tube cell study examined how colon-available green tea extract (CAGTE), a part of green tea, affected an essential protein in Alzheimer’s disease. In the experiments, differentiated PC12 cells were used to represent neuron cells. CAGTE was used to describe green tea phytochemicals that might be available after digestion in the upper GI tract. Scientists found that high concentrations of CAGTE could protect cells from beta-amyloid peptides and free radicals, which may help cause Alzheimer’s disease. But the amount used was much more than what the human body can handle.

9. It might minimize lousy breath.

Green tea catechins have advantages for oral health, including limiting bacterial growth and lowering the risk of infections. In addition, studies have shown that the catechins in tea inhibit Streptococcus mutants, a typical oral bacterium. However, no proof consuming green tea has a similar impact.

10. It might aid in preventing type 2 diabetes.

 Studies show that green tea may make the body more sensitive to insulin and lower blood sugar. One study of Japanese people found that those who drank the most green tea were 42% less likely to get type 2 diabetes. A review of 7 studies with 286,701 people found that people who drank tea had an 18% lower risk of diabetes. Studies have found different things about the link between green tea and diabetes. One study of 17 randomized control trials found a link between drinking green tea and having lower blood sugar and insulin levels when you wake up. A 2017 review of studies on dietary polyphenols found that people who ate as they did in the Mediterranean had a lower risk of type 2 diabetes when they drank green tea.

 11. It might aid in preventing heart disease.

Studies show that green tea may lower total and LDL (bad) cholesterol levels, two of the most significant risk factors for heart disease. It also gives the blood more antioxidants, protecting LDL particles from oxidizing. As a result, green tea drinkers can cut their chance of dying from heart disease by up to 31%.

12. It may help you live longer.

Over 11 years, researchers examined 40,530 Japanese adults. They discovered that people who consumed the most green tea had a significantly lower risk of passing away during the research period. For example, death from all causes was 23% lower in women than men, while deaths from heart disease were 31%, and strokes were 42% lower in women than men. Furthermore, according to a second study involving 14,001 elderly Japanese people, those who drank the most green tea were 76% less likely to pass away throughout the study’s six-year duration. This implies that green tea drinkers may live longer than non-drinkers.

13. Drinking green tea could help you be more alert.

The NCCIH lists mental alertness as one of the most well-liked benefits of green tea. The caffeine in green tea is responsible for this immediate effect. Caffeine stimulates the central nervous system, but excessive consumption can have adverse effects. However, green tea’s low caffeine content wakes you up without giving you the jitters and anxiety that higher-caffeine products like coffee can.

How to Prepare and Use Green Tea

1 Prepare green tea with green tea leaves.

To prepare tea with green tea leaves, you will need the following:

  • Green tea leaves—one teaspoon for 1 cup of green tea. You can use green tea pearls.
  • A clean tea strainer
  • A stainless steel pan or glass teapot
  • A glass of water

METHOD

  1. One cup of green tea leaves equals one teaspoon. 
  2. So take the amount corresponding to the number of cups to be made. 
  3. Place the tea leaves in a sieve or strainer. 
  4. In a pot, heat the water to 80–85 °C. Set the strainer or sieve over the cup. 
  5. Fill the cup halfway with hot water. 
  6. Allow the green tea to steep for about 2–3 minutes. 
  7. To begin, take a spoonful every 30-45 seconds to ensure the tea is exactly the right flavor for you. 
  8. Set aside the sieve. 
  9. At this point, you can sweeten your green tea with a spoonful of honey or cinnamon.
  10. However, before adding honey to the tea, let it cool slightly.
  11. Otherwise, honey’s benefits may be lost. Relax with a hot cup of green tea.

2 Prepare green tea with GreenTea bags.

To prepare green tea with tea bags, you will need the following:

  • A stainless steel pot
  • A cup of hot water
  • A high-quality green tea bag 
  • A clay or stainless steel cup
  • A lid to cover the cup

METHOD:

  1. Put a tea bag into the cup. 
  2. Boil the water and pour it into the cup. 
  3. Cover the cup for 4 minutes. 
  4. Remove the lid and the tea bag, and stir the tea. 
  5. The tea is ready!

3 Prepare tea with Green tea powder.

To prepare the tea with powder, you will need the following:

  • 1.5 teaspoons of tea powder, preferably matcha green tea.
  • A glass of water
  • Stainless steel or glass teapot 
  • One teaspoon of honey
  • A strainer

METHOD

  1. Bring the water to a temperature of 80–85 degrees Celsius. 
  2. If it boils, allow it to cool for 30 to 45 seconds. 
  3. To the hot water, add the green tea powder. 
  4. The total steeping time is about 2-3 minutes, but take a sip after 1.5 minutes to determine the appropriate strength and flavor. 
  5. After 3 minutes, the color flavor will turn brown. 
  6. Pour the tea into the cup using the filter. 
  7. Mix in the honey. 
  8. Enjoy a refreshing cup of green tea.

Conclusion

Green tea might enhance fat burning, boost cognitive function, and lessen the risk of mild and cognitive impairment. Additionally, it contains anti-inflammatory compounds like epigallocatechin-3-gallate (EGCG). Green tea catechins have benefits for oral health, including preventing infections and limiting bacterial growth. Due to its potential to improve insulin sensitivity and lower blood sugar, it might help prevent type 2 diabetes. It can speed up your metabolism, lower body fat, and lengthen your life. One of the most well-liked advantages of green tea is increased mental alertness, which is an immediate result of the caffeine in green tea.

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LINKS TO RESEARCH REFERENCES

Green Tea | NCCIH (nih.gov)

Green tea: Health benefits: Journal of Nutritional & Environmental Medicine: Vol 17, No 4 (tandfonline.com)

Probable benefits of green tea with genetic implications – PMC (nih.gov)

Green tea: Health benefits as cancer preventive for humans – Fujiki – 2005 – The Chemical Record – Wiley Online Library

Potential Health Benefits of Green Tea (Camellia sinensis): A Narrative Review – ScienceDirect

Top 18 Immune System Booster Foods You Must Eat

Eating a variety of healthy foods high in vitamins and minerals, such as citrus fruits, garlic, and spinach, can assist in enhancing one’s immune system. The immune system is a complicated network of cells, tissues, and organs that cooperate to defend the body against organisms that attempt to enter it from the outside. 

Therefore, including these powerful immune system booster foods in your meal plan is essential to avoid colds, flu, and other infections.

Overview of 18 Immune-Boosting Foods 

Citrus, garlic, red bell peppers, broccoli, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric, green and black teas, Papayas, Kiwis, Poultry, Shellfish, Dark chocolate, blueberries, fatty fish

1. Citrus

Citrus fruits are high in vitamin C, which aids in developing the immune system and producing white blood cells. Almost all citrus fruits, including lemons, grapefruit, oranges, limes, tangerines, and clementines, are high in vitamin C, making it simple to squeeze some into any meal.

2. Garlic

Garlic is used in almost every cuisine and has anti-inflammatory and antimicrobial properties. 

Early civilizations knew its importance in warding off diseases, and there is some evidence that it can also aid in decreasing the hardening of arteries and reducing blood pressure.

Its immune-boosting properties are attributed to a high concentration of sulfur-containing compounds like allicin.

3. Red bell peppers 

Red bell peppers have nearly three times the vitamin C content of a Florida orange and are high in beta-carotene. Vitamin C has been shown to strengthen the immune system and keep healthy skin, whereas beta carotene, which can be turned into vitamin A, has been shown to enhance the immune system and preserve healthy skin and eyes.

4. Broccoli

Consuming broccoli is equivalent to eating one of the healthiest veggies available. However, if you want to keep its medicinal value, cook it as little as possible. Research indicates that steaming food is the most effective method for retaining nutrients.

5. Ginger

Many people turn to ginger when sick because it can help reduce inflammation, soothe sore throats, and alleviate nausea. It also contains gingerol, a close relative of capsaicin. In addition, it may have cholesterol-lowering properties and help with common cold symptoms.

6. Spinach

Spinach contains many vitamins and minerals, as well as antioxidants and beta-carotene. It is healthiest when cooked as little as possible to preserve its nutrients, but light cooking also improves the absorption of vitamin A and releases other nutrients from oxalic acid.

7. Yogurt 

Yogurt can be a good source of vitamin D, so look for brands fortified with this vitamin. This vitamin aids in regulating the immune system and enhancing our bodies natural defenses against disease. Vitamin D is also present in probiotic properties, which helps to strengthen bones and teeth. Yogurt is also high in probiotics, which can help strengthen bones and teeth.

8. Almonds 

Vitamin E is a potent antioxidant required for a strong immune system. In addition, it is a fat-soluble vitamin that must be present to be absorbed appropriately. Almonds, for example, are high in vitamins and contain healthy fats. Adults require 15 mg of vitamin E daily; a half-cup serving of almonds provides 100% of that amount.

9. Sunflower seeds 

Among the nutrients in sunflower seeds are phosphorus, magnesium, and vitamins B-6 and E. The immune system’s regulation and maintenance depend on vitamin E. Sunflower seeds also contain a lot of selenium, which benefits the immune system in two ways. It first alerts the immune system when there is a threat and then instructs it when to slow down, preventing the body from long-term inflammation. Its potential to fight viral infections like the swine flu has been studied (H1N1).

10. Turmeric 

An essential component of curries, turmeric has been used as an anti-inflammatory to treat rheumatoid arthritis and osteoarthritis. In addition, high levels of curcumin, the pigment that gives turmeric its distinctive color, have been shown in studies to lessen the damage that exercise causes to muscles. More research is necessary, but it has potential as an immune system booster and an antiviral.

11. Green and black teas 

Black and green teas contain many flavonoids, but green tea has more epigallocatechin gallate (EGCG). It has been demonstrated that this potent antioxidant improves immune performance. In addition, green tea is steamed rather than fermented, preserving the EGCG, whereas black tea is fermented. L-theanine, abundant in green tea and may help T cells produce antimicrobial compounds, is also a good source of antioxidants.

12. Papayas

Vitamin C, papain, potassium, magnesium, and folate are all abundant in papayas and are suitable for your health. They contain potassium, magnesium, and folate and are anti-inflammatory.

13. Kiwis

Folate, potassium, vitamin K, and vitamin C are abundant in kiwis. This is because the white blood cells are strengthened by vitamin C to fight infection. On the other hand, other nutrients keep the body in good condition. For example, vitamin C may shorten the duration of cold symptoms and enhance immune system performance. 

14. Poultry

Chicken soup may reduce inflammation and lessen cold symptoms. Vitamin B-6, crucial for the body’s chemical processes and producing new, healthy red blood cells, is abundant in poultry, such as chicken and turkey. Gelatin, chondroitin, and additional nutrients benefit gut healing, and immunity can be found in stock or broth made from simmering chicken bones.

15 Shellfish 

The immune system benefits from zinc, which is abundant in shellfish. Shellfish with a high zinc content include oysters, crab, lobster, and mussels. A surplus of zinc, however, can compromise the immune system. Therefore, the daily recommended zinc intake is 8 and 11 mg for most adult women and men, respectively.

16. Dark chocolate

Theobromine, an antioxidant in dark chocolate, may strengthen the immune system by shielding the body’s cells from free radicals. However, it is crucial to eat it in moderation because it is high in calories and saturated fat. In addition, the body’s cells can be harmed by free radicals, which can also make people sick.

17. Blueberries

Anthocyanin, an antioxidant found in blueberries, can strengthen a person’s immune system. As a result, an upper respiratory tract infection, or common cold, was less common in people who consumed foods high in flavonoids in 2016 than in those who did not. This is because the immune defense mechanism of the respiratory tract depends heavily on flavonoids.

18. Fatty fish

Omega-3 fatty acids are abundant in fatty fish and lower the risk of coronary disease, heart failure, and death from heart disease. While flaxseed, walnuts, and chia seeds are plant-based sources of omega-3s, wild salmon, tuna, pilchards, and other oily fish are high in fatty acids. Omega-3 fatty acid consumption over the long term may lower the risk of developing rheumatoid arthritis (RA). This chronic autoimmune disease develops when the immune system mistakenly targets a healthy body part.

Conclusion

You can strengthen your immune system and prevent colds, flu, and other infections by eating a variety of healthy foods high in vitamins and minerals, such as citrus fruits, garlic, red bell peppers, broccoli, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric, green and black teas, papayas, Kiwis, poultry, shellfish, dark chocolate, blueberries, and fatty fish. For example, poultry soup reduces inflammation and eases cold symptoms, while vitamin C shortens the duration of cold symptoms and strengthens the immune system. At the same time, blueberries are rich in flavonoids and omega-3 fatty acids.

LINKS TO RESEARCH REFERENCES

PMC {nih.gov}

Science Direct

Dietary Selenium in Adjuvant Therapy of Viral and Bacterial Infections – ScienceDirect

Molecules | Free Full-Text | Immunomodulators Inspired by Nature: A Review on Curcumin and Echinacea (mdpi.com)

Regulation Of Innate Immune Recognition Of Viral Infection By Epigallocatechin Gallate – Journal of Allergy and Clinical Immunology (jacionline.org)

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Top 19 Foods to Lower Blood Sugar & Lose Weight Naturally

People with prediabetes, diabetes, or other conditions that affect blood sugar levels need to eat well to keep their blood sugar levels in balance. To lower blood sugar, it’s important to eat foods low on the glycemic index, which won’t cause blood sugar levels to rise and give your body the nutrients it needs to stay healthy. Blood sugar control also depends on your body weight, how active you are, how stressed you are, and your genes, but eating healthy is the most important thing you can do to keep your blood sugar stable.

                               

Top 19 Foods to Lower Blood Sugar & Lose Weight Naturally

1. Citrus fruits

Citrus fruits have a low glycemic index and are full of fiber and anti-diabetic plant compounds like naringenin. As a result, eating them often improves your body’s response to insulin, lowers your HbA1c level, and prevents type 2 diabetes. They are also a good source of fiber, vitamin C, minerals, and antioxidants, and they can help control blood sugar levels.                                   

2. Berries 

Researchers have found a link between eating berries and better blood sugar control. A 2019 study found that adults with prediabetes who consumed 2 cups (250 grams) of red raspberries with a high-carb meal had much less insulin and blood sugar after the meal than a control group. Also, strawberries, blueberries, and blackberries may help control blood sugar by making insulin more sensitive and making it easier for glucose to leave the blood. In addition, berries are one of the best places to get powerful antioxidants called flavonoids. They are also high in fiber, vitamins, minerals, and antioxidants.                                                                    

3. Pumpkin and pumpkin seeds

Polysaccharides, which have been studied for their ability to help control blood sugar, are found in high amounts in pumpkin. A study from 2018 found that eating 2 ounces of pumpkin seeds with a meal cut blood sugar by up to 35% after the meal. In addition, pumpkin puree is low in calories and carbs and high in fiber and vitamins A and C. People with diabetes in places like Mexico and Iran even eat pumpkins as medicine.                                         

4. Nuts and nut butter 

Researchers have found that eating nuts can help control how much sugar is in the blood. In a study of 25 people with type 2 diabetes, eating peanuts and almonds throughout the day lowered their blood sugar levels before and after a meal. When people ate an average of 2 ounces (56 grams) of tree nuts daily, their fasting blood sugar and HbA1c decreased significantly. Almonds, pistachios, and walnuts are great for lowering blood sugar because they are high in fiber and have healthy fats. Therefore, you should eat 1.5 ounces of nuts or seeds daily.                                              

 5. Okra

Okra is a fruit that is high in polysaccharides and flavonoid antioxidants. Because of how well it lowers blood sugar, it has been used as a natural treatment for diabetes. It also has two flavonoids called isoquercitrin and quercetin 3-O-gentiobioside. These flavonoids stop enzymes from working, which helps reduce blood sugar. Human research is required to validate these properties.                               

6. Flax seeds 

Flax seeds are good for you because they contain fiber and healthy fats. In an 8-week study of 57 people with type 2 diabetes, those who ate 7 ounces of 2.5% fat yogurt with 1 ounce of flaxseed daily had much lower HbA1c levels than those who ate plain yogurt. Blood sugar control also improved when whole flax seeds were used. Flaxseeds are excellent for people with diabetes because they help control their blood sugar. Putting a tablespoon of it in your yogurt, smoothie, oatmeal, or salad every day can make a difference              

7. Beans and lentils 

There are a lot of nutrients in beans and lentils that can help lower blood sugar. Studies have shown that eating beans and lentils can help control your blood sugar and may even help protect you from getting diabetes. You can add beans to your diet by sprinkling them on salads, making hummus, putting beans in soups, or sautéing them with vegetables. Beans can also help lower cholesterol and improve heart health, which is important for people with diabetes because heart disease is the leading cause of death.                                    

8. Kimchi and sauerkraut  

Fermented foods like kimchi and sauerkraut can improve blood sugar and insulin sensitivity. For example, a study of 21 people with prediabetes found that eating fermented kimchi for eight weeks improved glucose tolerance. In addition, a traditional Korean diet for 12 weeks led to bigger drops in HbA1c than a control diet.                         

9. Chia seeds 

Blood sugar levels can decrease, and insulin sensitivity can increase if you eat chia seeds. A 2020 review of 17 studies on animals found that chia seeds may help improve insulin sensitivity, control blood sugar, and lower the risk of disease. For example, in a study with 15 healthy adults, giving 1 ounce of ground chia seeds and 2 ounces of a sugar solution together led to a 39% drop in blood sugar.                                        

10. Kale

Because it has compounds that may help lower blood sugar, kale is called a “superfood.” For example, a study showed that eating foods with 7–14 grams of kale with a high-carb meal reduced blood sugar levels after the meal. In addition, antioxidants in kale called flavonoids, like quercetin and kaempferol, help lower blood sugar and improve insulin. Some ways to eat more kale are to cook chicken sausage, toss it with olive oil, salt, and pepper, or roast it in a hot oven.                                

11. Seafood

Seafood is a good source of protein, healthy fats, vitamins, minerals, and antioxidants, which may help control blood sugar levels. Protein slows digestion and keeps blood sugar from going up after a meal, while fatty fish like salmon and sardines have been shown to help control blood sugar. Some ways to eat more fish are to serve it with brown rice and vegetables, put cooked fish in salads, grill fish on a grill, or make “fish burgers.”                                                  

12. Avocados 

Avocados are full of healthy fats, fiber, vitamins, and minerals, which can help lower blood sugar and protect against metabolic syndrome. You can put avocado in salads and soups, spread it on whole-grain bread, or make guacamole with avocado, lime, onion, cilantro, and garlic.                                        

13. Oats and oat bran 

It has been shown that oats and oat bran can help lower blood sugar in a big way. A look at 16 studies showed that eating oats reduced HbA1c and fasting blood sugar levels. In a small study, people who drank 7 ounces of water mixed with 1 ounce of oat bran before eating white bread had much lower blood sugar levels after the meal. Oats are whole grains with a low glycemic index. They also contain beta-glucan, which helps to lower how the body responds to glucose and insulin. You can eat more oats by making warm oatmeal, making your granola, soaking oats in plain yogurt and milk, or substituting oats for breadcrumbs in recipes.                                            

14. Broccoli and broccoli sprouts

Sulforaphane is a chemical found in plants that lower blood sugar. It is made when glucoraphanin and the enzyme myrosinase react when broccoli is chopped or chewed. Studies with test tubes, animals, and people have shown that broccoli extract high in sulforaphane can help people with diabetes. Broccoli sprouts have a lot of glucosinolates and have been shown to help people with type 2 diabetes make insulin work better and lower their blood sugar levels. People who eat cruciferous vegetables are less likely to get type 2 diabetes.                                               

15. Kefir and yogurt 

Fermented dairy products like kefir and yogurt have been linked to better blood sugar control. A study of 60 people with type 2 diabetes that lasted eight weeks found that drinking 20 ounces of kefir daily greatly cut their fasting blood sugar and HbA1c levels. In a 4-week study with 32 adults, eating 5 ounces of yogurt daily improved insulin and blood sugar levels after a meal. Yogurt is a fermented food made from milk and active bacteria cultures. If it doesn’t have added sugars, it can help keep blood sugar levels stable and prevent diabetes.                          

16. Eggs

Eggs are very healthy because they have a lot of protein, healthy fats, vitamins, minerals, and antioxidants. Studies have shown that eating eggs can help you control your blood sugar better. For example, eating one large egg daily can lower your fasting blood sugar by 4.4% and improve your insulin. Eggs can help you build muscle, make you feel full, and do not need as much insulin, but they often get a bad rap because they have cholesterol. However, they can be part of a healthy diet and help control blood sugar when eaten in small amounts.                    

17. Apples

The most important fact is that soluble fiber and plant compounds can help lower blood sugar and protect against diabetes. Blueberries, grapes, and apples are also good for reducing blood sugar and lowering the chance of getting diabetes. Spinach is good for you because it has vitamins, minerals, and phytochemicals that help your body work well. Some ways to eat more spinach are to sauté it, add it to soups, stews, pasta, stir-fries, and salads, or mix it into sauces.                            

18. Lentils

Lentils are a great way to keep blood sugar levels down. Studies show that putting lentils on the side instead of high-starch foods like rice can lower blood sugar by 20%. They also have a lot of protein, fiber, iron, potassium, and other vitamins and minerals. You can eat more lentils by putting them in soups, making veggie burgers or meatballs without meat by pureeing lentils, putting lentils in salads, or making your dal.                                    

19. Cinnamon

Cinnamon is good for your health, like helping you control your blood sugar and lowering your risk of type 2 diabetes. It is easy to eat and doesn’t require much thought. You can add cinnamon to your diet by making tasty dishes, adding it to winter stews to make them warmer, or putting it on fresh fruit.

Conclusion

Eat foods that lower blood sugar levels and provide nutrients to support a healthy body, such as broccoli, seafood, fish, nuts, nut butter, okra, flax seeds, beans, lentils, kimchi, sauerkraut, and fermented foods. Follow a healthy dietary pattern for optimal blood sugar control.

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Top 20 Foods to Clear Your Arteries

Definition of “artery-clearing” foods

Certain foods can help prevent clogged arteries and lower the risk of heart disease. These include berries, beans, tomatoes, fish, oats, leafy greens, and more. Atherosclerosis is a chronic inflammatory disease with multiple risk factors, including diabetes, high blood pressure, high LDL (bad) cholesterol, smoking tobacco, high blood pressure, diabetes, a family history of atherosclerosis, obesity, a poor diet, and a sedentary lifestyle. So, it has been shown that having a lot of vegetables, fruits, and fish can lower the risk of atherosclerosis and heart disease. 

Foods that unclog arteries can help prevent or clean clogged arteries, and this article lists 20 artery-clearing foods that may help.

Top 20 Foods to Clear Your Arteries

 Berries

  1. Blueberries: These blackberries are high in resveratrol (a potent antioxidant that helps prevent cardiovascular disease) and flavonoids (another antioxidant that may prevent coronary disease). Please put them in oatmeal, a smoothie, or yogurt.
  2. Strawberries: Strawberries are full of nutrients such as vitamin C and have excellent antioxidant capabilities. Strawberries have been demonstrated in studies to help fight free radicals in LDL oxidation and to reduce inflammation. Daily berry consumption is recommended, fresh or frozen.
  3. Raspberries: Raspberries are high in fiber and antioxidants, and a study found that eating three servings a week can reduce the risk of a heart attack by a third in women. In addition, berries’ anthocyanins may help widen blood arteries, making it easier for blood to pass through. 

   Nuts

  1. Almonds: Almonds are high in healthy fats, potassium, vitamin E, and B vitamins. Vitamin E is an antioxidant that can aid in the prevention of LDL oxidation, the reduction of LDL cholesterol levels, and the enhancement of HDL levels. Almonds are excellent school or work snacks. 
  2. Walnuts: Nuts are high in protein, fiber, and healthy fats, and they have been linked to a reduced risk of cardiovascular disease and coronary artery disease. Walnuts contain the highest levels of plant-based omega-3s, and an animal study found a 55% reduction in atherosclerotic plaque development.
  3. Pistachios: Pistachios are an excellent source of MUFA and PUFAs, protein, potassium, and vitamin E, fiber, which makes them great artery-clearing foods
  4. They can help manage blood sugar levels, lower cholesterol levels, lower inflammation, and prevent oxidative stress. They are also great snack options and can be purchased with or without the shells at grocery stores. You can add them to salads, chopped up, and use them as a dessert topping.

Whole Grains

  1. Oats: Oats include both soluble and insoluble dietary fiber. Because it slows digestion in our bellies, soluble fiber is vital for maintaining healthy arteries. It makes us feel fuller for longer and allows us to manage our blood sugar and cholesterol levels better.
  2. Whole wheat: Whole wheat is the wheat that is used to prepare brown bread. Whole grain is essential for being healthy. It reduces your body’s cholesterol level and helps clean up the arteries.
  3. Quinoa: Quinoa hides the cholesterol and fats in the body while reducing the build-out of plaque in arterial walls of the heart, which reduces the risk of heart strokes and many heart problems.

 Fish

  1. Salmon: Because of its high-fat content, salmon is a highly recommended food for boosting heart health. Consuming at least two weekly fish meals is recommended, which delivers 500 mg of EPA and DHA. You can eat salmon in various ways, such as frying, baking, and grilling. 
  2. Tuna: Albacore (white tuna) has more omega-3s than other tuna varieties and can be cooked with dill and lemon. Other sources of omega-3s include mackerel, herring, lake trout, sardines, and anchovies. Choose tuna packed in water to keep it heart-healthy.
  3. Herring: Fish is loaded with essential nutrients, including omega-3 fats, which may help reduce the risk of atherosclerosis. According to research, omega-3 fatty acids can inhibit the expression of cellular adhesion molecules, which are proteins that allow cells to adhere to one another and their surroundings. Herring intake has been associated with a reduced risk of atherosclerosis.

Vegetables

  1. Spinach: Spinach is an excellent green leafy vegetable for heart health. It contains healthy nutrients such as vitamins A and C and minerals such as iron and magnesium. Studies have shown that spinach can help the body make nitric oxide, which allows open arteries and unclog them. It can also lower blood pressure. You can eat raw spinach or add it to salads or smoothies; it is an excellent artery-clearing food.
  2. Broccoli: Broccoli contains quercetin, a flavonoid, and antioxidant, which can lower inflammation, LDL oxidation, and LDL levels. It and other green leafy vegetables are excellent sources of calcium and folate, which help maintain health.
  3. Brussels sprouts: Brussels sprouts contain organosulfur compounds that may reduce the risk of death from atherosclerosis. Further research has found that consuming Brussels sprouts is associated with thinner, healthier carotid artery walls. 

Avocados:

Avocados are heart-healthy due to their mono- and polyunsaturated fats, which help lower bad LDL cholesterol and raise good HDL cholesterol. They are also high in fiber, making them a fantastic choice for heart-healthy meals and artery-clearing food.

 

Garlic: 

Garlic has been shown to help reduce blood pressure, delay atherosclerosis, and prevent heart disease. It is also effective in preventing plaque build-up in the arteries, making it one of the top foods to prevent heart attack. You can add it to soups, rice, or curries.

Dark Chocolate: 

Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. In addition, studies have associated eating chocolate with a lower risk of heart disease, with those who ate chocolate at least five times per week having a 57% lower risk of coronary heart disease and those who ate chocolate at least twice per week have a 32% lower trouble of having calcified plaque in the arteries. Therefore, it is essential to pick high-quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits.

Green Tea: 

Green tea contains high levels of catechins that can help improve blood lipid levels and reduce arterial blockage. It also boosts metabolism, which can help with weight loss and cardiovascular health.

Olive oil

Olive oil contains monounsaturated fatty acids and polyphenol antioxidant compounds that help remove cholesterol and other debris from the arteries. It also helps reduce platelet aggregation and inflammation, which are bad for arteries.

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DISCLAIMER OF MEDICINE

This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.