Eat your greens raw for mental health benefits

New research has suggested that if you want to boost your mental health, eating raw fruit and vegetables could be more beneficial than cooked, canned and processed options.

Carried out by the University of Otago, New Zealand, the study set out to see if how we ate our fruit and vegetables could be just as important, if not more so, as how many we ate.

Although many public health campaigns have pushed the idea of aiming for five portions of fruit and vegetables a day in any form, the new findings suggest it could also be important to consider in what way produce was prepared and consumed, especially for mental health benefits.

For the study, the team looked at 422 participants aged 18 to 25 and living in New Zealand and the United States. They chose to focus on this age group as young adults typically have the lowest consumption of fruit and vegetables and are at a high risk for mental health disorders.

Participants were surveyed on their consumption of raw, cooked, and processed fruits and vegetables, as well as their negative and positive mental health, and lifestyle and demographic factors which could affect mental health such as exercise, sleep, unhealthy diet, chronic health conditions, socioeconomic status, ethnicity, and gender.

The team found that eating raw fruit and vegetables was associated with fewer depressive symptoms, higher positive mood, higher life satisfaction, and higher flourishing, which is a feeling of being engaged in your work and daily life and having a sense of purpose.

These mental health benefits were significantly reduced for cooked, canned, and processed fruits and vegetables, with eating processed fruit and vegetables associated only with a higher positive mood.

Lead author Dr Tamlin Conner believes raw food could be more beneficial for mental health as cooking and processing fruit and vegetables can diminish nutrient levels.

“This likely limits the delivery of nutrients that are essential for optimal emotional functioning,” she explains, adding that, “This research is increasingly vital as lifestyle approaches such as dietary change may provide an accessible, safe, and adjuvant approach to improving mental health.”

The top 10 raw foods related to better mental health were carrots, bananas, apples, dark leafy greens such as spinach, grapefruit, lettuce, citrus fruits, fresh berries, cucumber, and kiwifruit.

The results can be found published online in the journal Frontiers in Psychology. – AFP Relaxnews

 

Absorb These 14 Health Benefits of Vitamin C

You’ve been told many times by parents and doctors to get your Vitamin C… but why, exactly? Turns out it’s for more than fighting off colds, although that is reportedly 1-of the benefits.

When you consume Vitamin C from natural sources such as oranges, or take it with meals as a supplement, you’re giving your body a boost in many other ways. Let’s take a look at 14 health reasons to get your C…

1. An Iron-Clad Benefit

AuthorityDiet.com explains that taking Vitamin C can actually help you absorb iron better, which “plays a key role in forming hemoglobin, and also supports muscle and brain function.” It also helps you avoid anemia and feeling fatigued, it adds.

It cites a study that shows 280-mg of Vitamin C taken at breakfast will nearby double the amount of iron that your body absorbs on a daily basis.

2. A Solid Choice for Bones

When you think of bone health, you probably think about calcium first – and while it’s true that calcium is beneficial for bones and teeth, it’s not the only thing. WebMD published an article that says Vitamin C is good to the bone, in older men in particular.

The source cites a study that shows “a high intake of Vitamin C” may help reduce bone loss – the research uncovered higher bone density in the hips of men, but not the same benefit for women. This effect for men was most prominent at around 314-mg of Vitamin C from food or supplements (high above the recommended daily levels of 90-mg a day for men), it adds.

3. A Friend to Calcium

Speaking of calcium, apparently Vitamin C can also help your body absorb this essential element as well. Livestrong.com notes that consuming certain vitamins and minerals can have an adverse effect on the absorption of others, the opposite may be true when it comes to calcium and C.

The source says for that reason, you should blend your calcium supplements with a source of Vitamin C. “By drinking calcium-fortified orange juice, for example, you may be able to maximize your intake of both of these important compounds,” it notes. 

4. Giving Colds the Cold Shoulder

This is likely the benefit most associated with Vitamin C consumption, although as WebMD points out, “it may not be a cure.” However, that doesn’t mean you shouldn’t load up on C if you’ve already got the sniffles.

The source points out that some studies have shown consumption of the antioxidant vitamin can help prevent complications from a cold or flu, including developing pneumonia or lung infections.

5. You Can ‘C’ The Skin Benefits

Many people spend top dollar on skin creams and lotions to keep their skin looking young, and others go the extra mile for laser treatments to erase wrinkles. However, it turns out that just adding more C to your diet can help keep your skin looking supple.

The Telegraph explains Vitamin C was the “most searched” beauty product of 2017 – “widely known for its antioxidant benefits for your body but also your skin, brilliantly boosting collagen while helping to treat UV exposure photo-damage.” However, keep in mind the source touts Vitamin C enriched skin products, so you still might have to shell out some dollars.

6. Easier to Pee with C

We apologize for that headline (not really), but the point is that Vitamin C can help prevent urinary tract infections (UTIs), which can lead to painful urination. “If you have ever suffered from a urinary tract infection, you know it is an experience you never want to repeat,” notes AuthorityDiet.

It notes that doctors may tell patients to drink citrus fruit juices high in C to help acidify urine, which in turn will help limit unfriendly bacteria that causes a UTI in the first place. It may also be useful if you already have a UTI and want to limit the symptoms, it adds.

7. C is For Circulation

DiabetesHealth.com says taking a daily supplement of Vitamin C can be beneficial for healthy blood circulation – especially in patients that have type 2 diabetes, adds the source. “As a result, vitamin C may prove to be a potent combatant against diabetes-induced vascular disease,” it notes.

These diabetes-related vascular diseases can lead to complications such as retinopathy (which can lead to vision impairment and blindness), nephropathy (kidney problems), and atherosclerosis (causing excessive plaque build-up in the arteries).

8. Take the Vitamin to Heart

Many sources link Vitamin C intake with lowered risk of heart disease, but NaturalHealth365.com has some solid numbers to back up the claim – it cites a study published in Journal of the American College of Nutrition that says men who are in “the highest third of Vitamin C intake” have a whopping 66-percent less chance of developing coronary heart disease.

The exact reason for this heart benefit is unknown, but the source says scientists believe it may be linked to C’s ability to prevent endothelial dysfunction, which is the stiffening of arterial walls that can reduce blood flow – especially in patients that smoke, it adds.

9. Warding Off Alzheimer’s?

The Alzheimer’s Drug Discovery Foundation points out that Vitamin C may be good for more than fighting colds and helping your heart – it may help lower the risk of dementia, which is deadly in the case of Alzheimer’s Disease.

The source says “meta-analyses of observational research” shows diets rich in vitamins C and E are linked to up to a 25-percent lower risk of Alzheimer’s. However, the age and health status of subjects in each study varied, so the jury might still be out on just how much these 2-vitamins protect against dementia, if at all, it explains.

10. Dodging Scurvy

You might only think of scurvy as a disease that affected pirates travelling at sea during the age of discovery, but if not for Vitamin C, you could just as easily fall victim to this condition that causes fatigue, skin lesions, and bleeding gums. As AuthorityDiet notes, it can be lethal if untreated.

“Scurvy is the direct result of a lack of vitamin C, a relationship which is well-documented throughout history,” explains the source. Luckily, it takes about a month or so of little to no C for symptom to manifest, and that’s pretty unlikely to occur in a modern diet – unless you happen to be traveling around on a pirate ship. Those who have scurvy can essentially cure it by eating an orange.

11. ‘C’ The Benefits With Your Own Eyes

The American Optometric Association points out the benefits of Vitamin C relating to eye health, and says that “scientific evidence suggests vitamin C lowers the risk of developing cataracts.” Cataracts cause the clouding of the eye’s lens, which requires surgery to correct.

The source explains that smoking, diabetes and steroid use can all lower levels of Vitamin C in the eye’s lens, which can increase the risk of cataracts. It notes that “taken with other essential nutrients,” C can also help slow down progression of age-related macular degeneration (AMD) and visual acuity loss.

12. Stroke Another Risk Off The List

WebMD says although “research has been conflicting,” at least 1-study in the American Journal of Clinical Nutrition found those with the highest concentrations of Vitamin C in their blood had the lowest risk of suffering a stroke.

The source says the study found those with the highest levels of C have a 42-percent lower stroke risk than those with the lowest concentrations of the vitamin. “The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C,” it adds.

13. Improves Drive in the Bedroom?

If you’re looking to get a little boost in the bedroom, you could try some known aphrodisiacs such as oysters – but it turns out you don’t have to get that fancy, because Vitamin C is “a proven trick” to increase sex drive, according to the Huffington Post.

The source says that Biological Psychiatry found that “high doses” of time-released Vitamin C resulted in more “activity” (ahem), up from 4 to 14-times a month for most participants. Maybe there’s a reason those chocolate strawberries work so well – they are quite high in C (the chocolate is optional).

14. Muscling in On Aches

Here’s a pretty good reason to consume more Vitamin C, especially if you’re advancing in age and getting a lot more muscle pains than you used to, or you’ve been training for a marathon. Livestrong.com explains the vitamin “may contribute to reducing and relieving sore muscles.”

In particular, it talks about the benefits related to delayed onset muscle soreness from intense exercise that shows up 8-hours or more after activity. The pain is from damaged muscle tissue, and the duration of the pain is from healing of torn muscle fibers, it adds. However, the source says it’s most beneficial to take C supplements a short time before and after exercise, as regular supplements may not have any effect – and may even “prevent your body from adapting to exercise.”

How a High Salt Diet is Assaulting Your Arteries

If you put people on a low-salt diet, meaning only getting twice as much sodium as they need, as opposed to a usual salt diet where they’re getting five times more, you get a significant improvement in artery function. Lower salt begets better arterial function, suggesting heart-protective effects beyond just blood pressure reduction. Now, this was after dropping people’s salt intake by about a teaspoon a day for two weeks.

What if you only dropped salt intake by a half teaspoon or so a day? You still get a significant improvement in artery function, and it happens within just two days of reducing one’s salt intake—or, even after a single meal. A high-salt meal, which is to say just a “typical amount of salt consumed in a commonly eaten meal, can significantly suppress [artery function] within 30 [minutes].” In my video Sodium and Arterial Function: A-Salting Our Endothelium, I show what happens 30, 60, 90, and 120 minutes after consuming a meal with just a pinch of salt in it versus eating the same meal, but made with a quarter teaspoon of salt rather than a pinch: a significant suppression of arterial function. Now, is this in addition to the spike in blood pressure from salt or because of the spike in blood pressure? 

If you take people with normal blood pressure and give them a bowl of soup containing the amount of salt a regular meal might contain, their blood pressure goes up over the next three hours compared to the same soup with no added salt. Now, this doesn’t happen to everyone; this is just the average response. Some people are resistant to the effects of salt on their blood pressure. So what if you repeated the artery function experiment on them? You get a paper entitled (*spoiler alert*): “High dietary sodium intake impairs endothelium-dependent dilation in healthy salt-resistant humans.” Indeed, even in people whose blood pressure is unresponsive to salt intake, they still suffersignificant suppression of their artery function. So, independent of any effects on blood pressure, salt hurts our arteries, and that harm begins within minutes of consumption for our major arteries and even our tiny blood vessels.

Using something called laser Doppler flowmetry, you can measure blood flow in the tiny vessels in our skin. In the video, you can see the measurement of blood flow at baseline. Now, to get the blood vessels to open up, they warmed the skin. The reason we may turn pink when we get into a hot bath is that the blood vessels in our skin are opening up, and that’s what happened: a big increase in blood flow with the warming. That was on the low-salt diet, however. A high-salt diet starts out the same, but after the same warming, there’s significantly less blood flow. The arteries just don’t seem to open up as well on a high-salt diet, unless you inject vitamin C into the skin. That seems to reverse the salt-induced suppression of blood vessel function. So if an antioxidant reverses the salt effect, then the way salt may be damaging our artery function is through oxidative stress, the formation of free radicals in our blood stream. But, how?

There’s an enzyme in our body that can detoxify a million free radicals per second, 24 hours a day, 7 days a week. But, compared to a low-salt diet, if we consume a normal-salt diet, we suppress the activity of this detoxifying powerhouse of an enzyme. That may help explain why our artery function is much lower on salt. With our antioxidant enzymes crippled by the salt, all the excess free radicals may be crippling our arteries. Mop up those extra free radicals by infusing vitamin C into the bloodstream, however, and artery function returns to normal. In contrast, on a low-salt diet, if you drip vitamin C into people’s veins, nothing happens because our antioxidant enzymes are already taking care of business and haven’t been shackled by the sodium of a normal-salt diet.

Whereas potassium, concentrated in fruits and vegetables, softens the cells that line our arteries and increases the release of nitric oxide that allows our arteries to relax, sodium in our blood stiffens the artery lining within minutes and reduces nitric oxide release. The more salt, the less nitric oxide is produced. Consume one salty meal, and not only does our blood pressure go up, but our arteries literally stiffen. That’s why we could figure out four thousand years ago that too much salt was bad for us. Maybe we don’t need a double-blind trial. Maybe we don’t need to follow people around for a decade. We may just have to feed someone a bag of potato chips and take their pulse.

Top 8 Natural Remedies to Help Urinary Tract Infections (UTIs)

Anyone who has experienced a urinary tract infections knows how difficult they can be to effectively treat. There are numerous infectious microbes behind the nasty infections but E. coli and E. faecalis are among the most common.

Fortunately there are many foods and herbs that have proven their effectiveness against these bacteria and other microbes linked to urinary tract infections (UTIs). Here are some of the best ones:

CRANBERRIES AND CRANBERRY JUICE

I’m not referring to the process, sweetened cranberry juice and other products found in most grocery stores. I’m talking about real cranberries—fresh or frozen—as well as 100% cranberry juice that hasn’t been diluted with sweeteners or sweeter juices (like grape or apple). Cranberries contain high levels of proanthocyanidins that help prevent harmful bacteria from attaching to the lining of the urinary tract. Additionally, they contain a compound known as arbutin that can also be helpful in the treatment of urinary tract infections.

A study published in the Journal of Medical Economics found that drinking cranberry juice was an effective strategy to help prevent UTIs. Ideally, drink one to two ounces of cranberry juice diluted in several ounces of water three times daily for a few weeks. 

DANDELION

Those pesky lawn weeds should become one of your best friends if you’re dealing with UTIs. That’s because the leaves are nutrient-packed powerhouses that help boost the health of the urinary tract but also because the leaves act as a diuretic to flush excess fluid from the urinary tract, thereby helping to flush harmful bacteria out as well. And, unlike pharmaceutical diuretics that deplete the body of important minerals like potassium and calcium, dandelion leaves contain them to maintain healthy levels of these nutrients. Of course, stay clear of any dandelions on lawns that have been sprayed or are close to busy roads. Choose small leaves in spring before the leaves become too bitter-tasting.

GREEN TEA

Green tea is one of the best superfoods for its many healing benefits, including fighting brain disease and cancer, but recent research published in the Journal of Traditional and Complementary Medicine shows that natural compounds found in green tea also demonstrate the ability to kill E. coli bacteria in laboratory studies. Green tea contains the potent antioxidant known as epigallocatechin gallate (EGCG) which is most likely responsible for the beverage’s anti-infectious properties as well.

More research needs to be conducted on humans to assess the antibacterial benefits of green tea, but considering the lack of side-effects and the plentiful number of health benefits from regularly drinking green tea, it might be a great addition to your UTI prevention or treatment strategy.

JUNIPER

Often added as a flavor-enhancer and starter in the making of sauerkraut, juniper berries are also helpful in the treatment of UTIs. A study published in the journal Molecules found they demonstrated effectiveness against E. coli bacteria, which are the primary bacterial cause of UTIs. A tablespoon or two of juniper berries are best boiled in a quart (or liter) of pure water in a pot on the stove. After the mixture reaches the boiling point, reduce the heat to simmer and cover for 45 minutes. Strain and drink the tea a few times daily.

OREGANO

I jokingly tell my clients that oregano kills everything in its path except healthy tissue and beneficial bacteria, but it’s almost true. Oregano, particularly the essential oil extracted from the plant, has demonstrated antimicrobial action even when antibiotics fail thanks to the highly potent plant compounds known as carvacrol and rosmarinic acid. Research in the journal Microbial Ecology in Health and Disease showed that oregano was effective against multiple strains of Klebsiella bacteria, which can sometimes be implicated in urinary tract infections. Choose a high potency product specifically designed for internal use and follow package directions.

PROBIOTICS

While the most common advice among health professionals is to take a broad-spectrum probiotic for whatever ails you, that’s simply not effective in dealing with specific health concerns like a urinary tract infection. Most probiotic strains have little to no effectiveness against the infectious microbes implicated with UTIs. It’s a far more effective strategy to supplement with the strains that have been identified in research to demonstrate effectiveness against UTIs. The two main probiotics that have demonstrated their ability to prevent UTI infections in women include: L. rhamnosus and L. reuteri so it is best to make sure your probiotic supplement includes these two strains.

THYME

While thyme is mainly used in the cooking of meat dishes and stews, it warrants a broader place in our lives, including in the treatment of urinary tract infections. That’s because it is a broad-spectrum natural antibacterial agent that has shown effectiveness against E. coli bacteria.

TURMERIC

Research in the Journal of Agricultural Food Chemistry found that the active ingredient in turmeric—a common curry ingredient—curcumin, is effective at reducing inflammation and damage to urinary tract, including the kidneys. Add a tablespoon of turmeric to your favorite curry or take curcumin supplements (follow package directions for the product you choose).

7 Alternative Flours You May Not Know About

Have you strayed from wheat flour and felt really adventurous by trying rye, garbanzo, or even nut flours such as almond or hazelnut? Well, hold onto your bread maker, because there are some pretty far-out flours you may never have heard about.

We are about to change that for you. I must admit most of them were completely new to me and made me curious about how they taste.

Before we dive into the flours you may not be aware of, here are two notable things to know:

1. Several of the flours share a characteristic: the presence of resistant starch, which is not found in wheat flour. Resistant starch is a substance that resists digestion in the gut. As a result, it offers several health benefits, such as better absorption of nutrients, acting as a prebiotic to support gut health, raising metabolism (which helps weight loss), and lowering cholesterol and triglyceride levels.
2. These flours typically are used along with other flours in baking situations, and you should look for recipes with instructions on how much you can substitute your chosen flour. When used to thicken soups or smoothies, these flours can be used alone. Another note: for the sake of comparison, one tablespoon of whole wheat flour contains two grams protein, one gram fiber, zero percent iron, and zero percent potassium.

ALTERNATIVE FLOURS

1. Banana Flour

Banana flour is a traditional food of Africa and Jamaica but has recently caught on in other parts of the world because it is gluten-free, it can be used in Paleo and primal diet plans, and it is a rich source of resistant starch.

Uncooked banana flour has a banana taste that disappears when it is cooked. The flour is made from green bananas that are peeled, chopped, dried, and then ground.

One tablespoon of banana flour provides 0.8 g protein, 3 g fiber, 278 mg potassium, and 30 mg magnesium. 

2. Cassava Flour

The fibrous cassava root (yuca) is the source of this gluten-free flour. One of the more popular things about cassava flour is its neutral flavor, which means it performs equally well in main dishes as well as in desserts.

It contains a moderate amount of resistant starch and also is easily digestible, which makes it gut-friendly for anyone who has irritable bowel disease or other similar digestive conditions.

One tablespoon contains 0.5 g fiber, 4 percent Daily Value vitamin C, and 0.5 g protein.

3. Coffee Flour

No, coffee flour is not just finely ground up coffee. It actually is a by-product made from drying the outer fruit (cherry) of the coffee plant. Since this material is typically thrown away, coffee flour is a good example of novel food repurposing. When the dehydrated coffee cherries are ground into a powder, the result resembles a flour with a spicy taste.

Coffee flour packs some significant nutrition: gram for gram it has more iron (13 percent Daily Value) than fresh spinach, more fiber (5.2 g) than whole grain wheat flour, more potassium (310 mg) than bananas, and more protein (1.5 g) than fresh kale. Coffee flour also contains as much caffeine as dark chocolate, ounce per ounce.

4. Green Pea Flour

One special feature of green pea flour is that you can use it to make green pea soup with little muss or fuss. Green pea flour is made from whole green peas, is gluten free, and high in protein.

One tablespoon of green pea flour contains no fat, about 2.5 g protein, 2.5 g fiber, and about four percent Daily Value iron.

Along with its uses in baking, soups, smoothies, and sauces, green pea flour is a super addition to guacamole.

5. Sweet Potato Flour

You may be familiar with regular white potato flour, but sweet potato flour is another experience. It has a slight sweetness and holds moisture well in baked goods.

One tablespoon of sweet potato flour can provide a significant amount of vitamin A (60 percent of Daily Value), as well as one gram fiber, a moderate level of resistant starch, and small amounts of protein, vitamin C, iron, and calcium. Since there are about 5,000 different varieties of sweet potatoes in the world, these values can vary.

6. Teff Flour

Teff is a poppy seed-sized grain that can be ground into a gluten-free flour. If you frequent Ethiopian restaurants, you may find the traditional bread called injera, which is a pancake-like fermented bread made from teff. The plant grows primarily in Ethiopia and Eritrea, and it comes in a variety of colors.

One tablespoon of the flour contains 0.4 mg iron, 1.3 g fiber, and 1.3 g protein, and it also is very high in resistant starch.

7. Wine Flour

The name of this flour is a bit deceptive; it might be accurately be called grape flour. However, wine flour is made from leftover grape skins and seeds from wine makers. Therefore, similar to coffee flour, it is made from byproducts that would otherwise be thrown away or composted.

Currently there are less than half a dozen wine flour producers in the United States, but interest is growing in this gluten-free, high nutrient flour.

One tablespoon contains two grams protein and three grams fiber. Wine flour is a good source of antioxidants and other polyphenols because it is made from grapes.

8 Little-Known Secrets to a Long, Happy Life

Most people want to live a longer life, but a long, happy life filled with vitality and good health is the most rewarding. Like Abraham Lincoln said, “And in the end, it’s not the years in your life that count. It’s the life in your years.”

Let’s take a look at how you can add years to your life and life to your years. How long you live doesn’t just depend on your diet, exercise and genetics. Research shows that other factors like relationships affect longevity and vitality.

8 SECRETS TO A LONG, HAPPY LIFE

Below are some of the things you can do to live a long life full of energy and joy.

1. Build quality relationships.

The people you spend the most time with have a huge impact on your longevity and happiness. According to an eight-decade study conducted by Harvard researchers, people with good social connections are healthier, happier and live longer.

The study findings show that it is not the number of relationships that matters but the quality. Having one or two best friends is better than having ten frenemies.

In fact, a connection to friends, family, and neighbors is a major factor in why people in Sardinia happily live to age 100 and beyond. 

2. Be meticulous.

Don’t let anyone make you feel bad for being careful and keen to detail. This trait can help you live longer than your carefree friends.

According to one of the biggest studies on longevity, people who are well organized, disciplined, persistent, and hardworking live longer than their laidback counterparts. The study explains that meticulous people are more likely to make better diet choices, follow doctor instructions, avoid drugs and choose better marriage partners.

3. Laugh and smile more.

Remember to laugh cheerfully every day for a healthy life. Laughing or smiling doesn’t just boost energy and reduce stress. Research shows that laughter can lower risk of high blood pressure, heart disease, diabetes, and arthritis.

It is important to mention that research hasn’t established a direct link between laughter and longevity.

4. Eat unprocessed foods.

You probably know that diet affects how long we live. Unprocessed foods — such as vegetables, nuts, fruits, and healthy fats like olive oil — can help you live longer.

Add these seven foods to your diet to lengthen your lifespan and keep your heart healthy.

5. Set daily goals.

Having something to look forward to every day will keep you motivated, and purposeful living can reduce chances of being depressed.

In places like Japan where there are many centenarians (a person who lives beyond 100 years), there is a lot of emphasis on living a life of purpose. Try to plan what you will do the next day before going to bed.

6. Walk every day.

I’ve talked about the benefits of walking in my previous articles. Going for a short walk every day can help you lose weight, reduce stress, strengthen your bones and improve heart health.

Even though I haven’t found research directly linking walking to longevity, it is clear that walking is an everyday activity in regions where people live longer. Other light exercises like tai chi, yoga, and stretching can also keep you young.

7. Meditate every day.

You are not doing yourself any good by putting off meditation. Meditating for a few minutes every day can reduce stress, increase energy and boost longevity.

Research shows that meditation can help keep your cells young since it lengthens telomeres. It can even change your genes! Even short sessions of one to five minutes can be beneficial.

8. Fast at least once a month.

Does even the thought of fasting make you feel hungry? The truth, is fasting doesn’t trigger hunger pangs as most people assume. You may feel hungry for the first few hours, but that hunger will soon disappear.

Studies have linked fasting or caloric restriction to healthy aging. People who fast frequently have lower risk of cognitive decline and early death.

28 Interesting General Facts