According
to International Diabetes Federation, diabetes affects more than 62
million Indians. Moreover, the World Health Organization claims that it
will be the seventh leading cause of death by 2030. Dubbed as a silent
killer by experts worldwide, diabetes mellitus (Type 2 diabetes), or
simply diabetes, is one of the four major non-communicable diseases in
India, the other three being cardiovascular disease, cancer and chronic obstructive pulmonary disease.
Diabetes exists in two forms. Type 1 diabetes occurs when the body
destroys the insulin-producing cells of the pancreas. Insulin is a
hormone responsible for breaking down glucose in the body for its
utilization. In case of Type 2 diabetes, the body stops responding to
insulin or produces less of it.
Researchers found that a
phytochemical (plant-derived compound) from the leaves of Sthalpadma or
land-lotus (scientifically known as Hibiscus mutabilis and commonly
called Confederate rose) restored insulin sensitivity of cells and
thereby helped in lowering blood sugar levels in diabetic rats.
"We found that ferulic acid (FRL), belonging to the polyphenols,
extracted from leaves of the plant, has the potential to be a better
therapeutic agent for diabetes," said Samir Bhattacharya, Emeritus
Professor, School of Life Sciences (Zoology Department) at Visva-Bharati
in Shanti Niketan.
The findings were published in the Journal
Biochemical and Biophysical Research Communications which states that
ferulic acid (FRL) helped in the improvement of glucose (sugar) levels
in diabetic rats within 15 days when administered orally.
Hibiscus is a flowering plant found across India and is known for its
cottony colour-changing blossoms and medicinal properties. In Ayurveda,
the leaves and flowers of the shrubby Hibiscus mutabilis are used to
treat swellings, skin infections, hair loss and hair greying.
"The hibiscus flower is known as the prayer flower in Bengal and offered
to Durga. It is great for hair loss and its leaves and flowers have
thereuptic properties. It has been used in ayurvedic preparations for
years. We use it in our Basil Hair tonic that helps promote hair growth
and prevents scalp infections and alopecia."
For the study,
samples of hibiscus leaves were collected from the scenic northeast
region. Alak Kumar Buragohain, a Professor at Department of Molecular
Biology and Biotechnology in Tezpur University, explains that a type of
polyphenol found in the plant removes blockages and enables insulin to
perform its normal function of clearing glucose (blood sugar) from the
bloodstream.
"In diabetes, insulin sensitivity is retarded. The
isolated compound can restore sensitivity and, therefore, cells can
sense the presence of insulin," says Buragohain, Vice Chancellor at
Dibrugarh University in Assam.
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No time to read food labels and assess how much fiber you are getting?
Well, at some point, your body is sure to send you warning signals that
it needs more. Look out for them, and let them alert you to the need for
upping your fiber intake:
Your cholesterol is high: one of the reasons this happens is lack of adequate soluble fiber in your diet. Found in foods
such as oats, peas, beans, apples, citrus fruits, carrots, barley and
psyllium, soluble fiber dissolves in water to form a gel like material
that binds up harmful substances such as bile, cholesterol and other
toxins. An oft-quoted meta study published in the American Journal of
Clinical Nutrition concluded that high intakes of soluble fiber were
associated with significant decreases in total and LDL cholesterol in
60–70% of the trials that they put to test.
You’re gaining
weight. Why does one slice of whole wheat bread feel more “satisfying”
than two slices of white bread? The reason is fiber, which is removed
with the outer coating of the grain during the milling process of white
bread. Whole wheat bread, on the other hand, contains fiber-dense bran
and wheat germ, which provide a more constant source of energy. As a
result, you feel full faster and longer. Other fiber-rich foods such as
brown rice and legumes have the same satiating effect, making it less
likely that you would indulge in impulsive snacking. The happy result:
you don’t gain weight! A review of several studies linking high fiber
intake with weight loss, published in the Nutrition Review, concluded
that an increase in either soluble or insoluble fiber intake increases
postmeal satiety and decreases subsequent hunger. So, if lately, the
scales have been moving up, it might be time to up your fiber intake.
You feel hungry. A lot.: For the same reason that fiber makes you feel
full, lack of it makes you feel hungry. This does not help if you are
trying to control your weight. The most common culprits here are foods
made with plain white flour, which has been stripped of most of its
fiber. So, white rice, pancakes, pasta—notice how you tend to eat more
of these as compared to whole wheat versions. If those hunger pangs have
been hitting too soon after a “meal,” it is time to turn to fiber-rich
foods!
You’re moving slow: Perhaps one of the surest signs
that you need more fiber is trouble with bowel movement. If chronic
constipation is an issue, more fiber is in order, particularly insoluble
fiber which holds on to water and helps form softer, bulkier stools to
regulate bowel movement. According to experts at The Harvard School of
Medical Health, “the fiber from wheat bran and oat bran seems to be more
effective in relief from constipation than similar amounts of fiber
from fruits and vegetables.” They add a cautionary note—don’t up your
fiber intake suddenly. Gradual increase is best.
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Iron
Iron is one of the components of hemoglobin, the substance in red blood
cells that helps blood carry oxygen throughout the body. It’s also
essential for the proper function of several chemical reactions in
several of the body’s cells and tissues. There are times when
supplementing with iron is beneficial, like during pregnancy, or when a
deficiency has been identified. However,
its accumulation over time may be detrimental because it generates
oxidative stress, a byproduct of energy production, which contributes to
chronic diseases — specifically cardiovascular disease and brain
disorders like Alzheimer’s disease. Stick to food sources for your daily
iron intake unless a medical condition warrants supplementing.
Excessive red meat consumption can lead to a harmful excess of this
nutrient.
The iron in food comes from two sources: animals and
plants. Iron from animal sources is known as heme iron, and is found in
some meats and fish. Iron from plants is known as nonheme iron, and is
found in certain vegetables and in iron-fortified foods like breakfast
cereals. Heme iron is better absorbed by the body than nonheme iron.
Food sources: Excellent plant food sources of iron are white beans, raw
cacao, popcorn, spinach, fortified cereal, oatmeal, beans and lentils.
It’s a good idea to combine nonheme iron foods with vitamin C to
increase the absorption of iron. Heme iron is found in some meats and
fish.
Vitamin K
Often referred to as “the forgotten
vitamin” Vitamin K is a fat-soluble vitamin that is only recently being
recognized for it’s critical role in our health. There are 3 basic forms
of vitamin K: K1, K2, and K3, but there are subtypes as well. K1 is
preferentially used by the liver to activate blood clotting proteins. K1
is most well known for the important role it plays in blood clotting.
You’re most likely getting K1 from your leafy green vegetables, though
national data suggests that only about one in four Americans meets the
goal for vitamin K intake from food. This puts K2 deficiency at about
the same level as vitamin D deficiency. Eat more kale, lettuce, spinach,
and broccoli to boost your K1 intake.
Studies show that K2 is
preferentially used by other tissues to deposit calcium in appropriate
locations, such as in the bones and teeth, and prevent it from
depositing in locations where it does not belong, such as the soft
tissues, including the pineal gland which can be overly calcified
without the addition of K2 in the diet. A calcified pineal gland can
affect melatonin production as well as wake/sleep schedules of the body.
Vitamin K2 is absolutely essential to building strong bones, and
studies suggest it may help prevent osteoporosis. K2 (spcifically
menaquinone 7 or M7, one of the subtypes of K2) may help reduce the risk
of prostate cancer and heart disease as well as crucial parts of other
bodily processes.
Supplementing your Vitamin K2 is highly
recommended. Although K2 is still being investigated, it is thought that
the average person needs 180 to 200 micrograms of K2 daily. Vitamin K2
is found in fermented veggies like sauerkraut and is most prevalent in a
popular Japanese dish called Natto. Hard and soft cheese as well as raw
butter from grass fed cows are also on the short list of foods high in
the beneficial M-7 subtype of K2.
Precautions: “If you are
pregnant or nursing, you should avoid vitamin K2 supplementation higher
than the RDA (65 mcg) unless specifically recommended and monitored by
your physician. If you have experienced stroke, cardiac arrest, or are
prone to blood clotting, you should not take vitamin K2 without first
consulting your physician,” warns Dr. Mercola.
Vitamin K3
(menadione) is a potent synthetic (man-made) form of vitamin K that is
not generally used in humans, though some alternative medical
practitioners claim that vitamin K3 is also an anti-cancer agent.
Food sources: Kale, lettuce, spinach, and broccoli, mustard greens,
Brussels sprouts, and sauerkraut, fermented vegetables for Vitamin
Magnesium
Magnesium is critical for energy production. It contributes to the
structural development of bone and is required for vital things like the
synthesis of DNA. Magnesium also plays a role in the active transport
of calcium and potassium ions across cell membranes, a process that is
important to nerve impulse conduction, muscle contraction, and normal
heart rhythm. Magnesium also helps to lower blood pressure, which is
vital in the prevention of heart disease. Magnesium is an abundant
mineral in the body and is naturally present in many foods. It’s also
added to other food products, and available as a dietary supplement.
Zinc
Zinc is an essential mineral required by the body for keeping a healthy
immune system, building proteins, triggering approximately 100 enzymes,
maintaining a sense of smell, and creating DNA. It can also help the
cells in your body communicate by functioning as a neurotransmitter.
A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system.
Food sources: Fortified breakfast cereals, chickpeas, wheat germ, cashews, pumpkin seeds, sesame seeds and oysters.
Recommended daily dosage: 8 mg for women -11 mg for men
Check with your doctor before adding new supplements to your diet.
Remember it’s always best to get these nutrients from food whenever
possible. Let food be thy medicine.
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One of the easiest and most effective ways to promote good health and
to help protect against cancer is with your diet. The American Cancer
society estimates that one third of all American cancer deaths might be
diet-related. The conclusion is really pretty simple: kick cancer-loving
food to the curb; embrace healthful food. The foods on this list,
prepared by the Cancer Cure Foundation,
have the ability to help stave off cancer and some can even help inhibit
cancer cell growth or reduce tumor size. The list is not complete–there
are other anti-cancer edibles–but this features the all-stars and is an
excellent starting point. (Click through to the last page for a
printable quick-list.)
Broccoli, cabbage, and cauliflower have a
chemical component called indole-3-carbinol that can combat breast
cancer by converting a cancer-promoting estrogen into a more protective
variety. Broccoli, especially sprouts, also have the phytochemical
sulforaphane, a product of glucoraphanin–believed to aid in preventing
some types of cancer, like colon and rectal cancer. Sulforaphane induces
the production of certain enzymes that can deactivate free radicals and
carcinogens. The enzymes have been shown to inhibit the growth of
tumors in tests. However, be aware that the Agriculture Department
studied 71 types of broccoli plants and found a 30-fold difference in
the amounts of glucoraphanin. It appears that the more bitter the
broccoli is, the more glucoraphanin it has. Broccoli sprouts have been
developed under the trade name BroccoSprouts that have a consistent
level of sulforaphane–as much as 20 times higher than the levels found
in mature heads of broccoli.
.
Kale has indoles, nitrogen
compounds which may help stop the conversion of certain lesions to
cancerous cells in estrogen-sensitive tissues. In addition,
isothiocyanates, phytochemicals found in kale, are thought to suppress
tumor growth and block cancer-causing substances from reaching their
targets.
Mushrooms: Shiitake, maitake, reishi, Agaricus blazei
Murill, and Coriolus Versicolor appear to help the body fight cancer and
build the immune system. These mushrooms contain polysaccharides,
especially Lentinan, powerful compounds that help in building immunity.
They are a source of Beta Glucan. They also have a protein called
lectin, which attacks cancerous cells and prevents them from
multiplying. They also contain Thioproline. These mushrooms can
stimulate the production of interferon in the body.
Seaweed and
other sea vegetables contain beta-carotene, protein, vitamin B12,
fiber, and chlorophyll, as well as chlorophylones–important fatty acids
that may help in the fight against breast cancer. Many sea vegetables
also have high concentrations of the minerals potassium, calcium,
magnesium, iron, and iodine.
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If you’ve read my recent article “The Ugly Truth about Starbucks’
Pumpkin Spice Latte” and are ready for a delicious beverage that’s
packed full of healthy and wholesome ingredients, then my recipe for “A
Better Pumpkin Spice Latte” is for you.
This recipe can be made
with your favorite coffee but I urge you to at least try it with
roasted dandelion. When dandelion root is
roasted it takes on a coffee-like flavor. You may be scoffing at the
thought of a dandelion latte but roasted dandelion root is perhaps the
most overlooked natural superfood available. It grows almost everywhere,
so it is a renewable resource to say the least. It is packed with
health benefits:
It boosts energy and immunity against disease according to a study in the journal Molecules.
It purifies the blood and helps alleviate anemia by significantly
increasing both red and white blood cells, according to a study
published in Advances in Hematology.
If the thought of
pulling up dandelions from your yard doesn’t sound appealing, you can
purchase dandelion root in most health food stores. It is available
roasted or raw.
If you’re using raw dandelion, cut into small
chunks, place in a 200 degree Fahrenheit oven for 1 to 2 hours depending
on light or dark roast preference. Longer roasting times produce a
darker roast taste. Grind in a high-powered blender or coffee grinder.
Store in an air-tight glass jar. Some health food stores sell
pre-roasted and ground dandelion root already prepared. It is often
labelled “coffee substitute.”
If you’re harvesting dandelion
root be sure to choose an area free of pesticides and lawn sprays. I’ve
found it easiest to harvest after a rainfall when the ground is soft.
Super Health-Boosting Pumpkin Spice Latte
This delicious pumpkin spice latte is much lower in sugar and devoid of
artificial ingredients that plague commercial varieties of the
beverage. If you prefer a sweeter drink, simply increase the amount of
coconut sugar used. You can serve it hot or iced, depending on your
preference.
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The term “superfood” has been bandied about quite a bit recently. But
if there is one food that truly deserves the moniker, it’s the mighty
coconut.
For decades, coconut oil was maligned for its high
saturated-fat content. Now, however, it’s becoming the darling of many
health experts.
This is because in the past decade or so, the supposed dangers of saturated fats have been seriously called into question (for more on this, see “A Big Fat Mistake“).
Meanwhile, recent research has also revealed that most of the saturated
fat found in coconuts — lauric acid — is a medium-chain triglyceride
(MCT), a type of fat particularly coveted for its health and fitness
benefits.
“MCTs are fats that digest and absorb more rapidly,” says
Adriane Angarano, CN, a Seattle-based functional and holistic
nutritionist. “They go directly to the liver to be utilized for energy
instead of stored as fat.”
Research shows that eating MCTs helps you
burn more calories, satisfy hunger more quickly, and assist in
regulating weight better than the long-chain triglycerides predominant
in most vegetable oils.
In studies on rats, virgin coconut oil has
been shown to reduce blood serum levels of LDL (“bad”) cholesterol while
raising HDL (“good”) cholesterol. It also appears to help blood
coagulation and improve antioxidant status.
Nutritionists say MCTs
can also play a key role in higher-fat, lower-carb diets, which seem to
help epilepsy, cancer, and Alzheimer’s patients.
Organic,
extra-virgin coconut oil — the gold standard in terms of flavor and
nutrition — also has rich anti-inflammatory, antifungal, antiviral, and
antimicrobial properties.
Plus, it serves an amazing number of
non-edible purposes. In coconut-loving Malaysia, the word for coconut
tree translates as “the tree of a thousand uses.” Here are just a few.
Instead of butter, fry or scramble your eggs in coconut oil, and try slathering it on toast.
Stir a spoonful in your oatmeal or spread on pancakes for a lower glycemic load.
Making your own granola? Baking treats? Swap in coconut oil instead of typical vegetable oil or shortening.
Whirl into smoothies for longer-lasting energy and an instant hit of cholesterol-improving lauric acid.
Even unrefined coconut oil has a relatively high smoke point,
making it great for higher-temperature cooking, such as stir-frying or
sautéing. Try cooking your dark leafy greens using coconut oil and a
little sea salt.
Make theater-style popcorn by heating kernels
in coconut oil in a heavy kettle. Once popped, drizzle a mixture of
melted coconut oil and butter over the top.
As an alternative to
a latte or coffee with cream, in a blender combine 1 tablespoon coconut
oil, 1 tablespoon unsalted grassfed butter, and 1 cup of coffee until
it’s creamy and no oil is floating on the surface, about 20 to 30
seconds. Spike with vanilla or cinnamon, if desired.
Mash into sweet potatoes or use to cook sweet-potato fries for a rich, nutty flavor.
When making homemade mayo, replace half the olive oil with coconut
oil. Or replace the oil in your favorite homemade salad dressing.
For a quick treat, melt and mix with dark chocolate to make fudge or
bark. Or pour the liquid mixture over a scoop of cold ice cream. It will
harden instantly, like on a classic dipped cone.
Eat it by the spoonful, right out of the jar — a quick supplement and snack combined.
Body Care
Mix a little baking soda with coconut oil for a quick homemade tooth polish.
Make a chemical-free deodorant from solid coconut oil, baking soda,
arrowroot powder or cornstarch, plus a few drops of your favorite
essential oil, such as lavender. (For a recipe, see “Homemade
Deodorant: B.O. No Mo’“.)
The natural analgesic properties of
virgin coconut oil can help take some of the sting out of bug bites,
chicken pox, and poison ivy, and aid skin in healing faster. Coconut oil
is also a natural sunburn soother.
Skip petroleum-based lip balms and create your own from coconut oil, beeswax, and vitamin E. Massage your hair and scalp with coconut oil prior to shampooing to promote hair health.
Use as an all-over body moisturizer to smooth dry skin and add
sheen. Slather on after your shower, or try adding a few tablespoons to
your bath. Great as massage oil, too.
Use as a shaving cream — great for chemically sensitive folks.
New parents use coconut oil to help combat diaper rash. Not only
does it sooth a baby’s bum, it also contains antibacterial agents that
fight infection and promote healing.
General Health
Consider
taking coconut oil as a supportive treatment in preventing and fighting
systemic fungal conditions, including athlete’s foot and vaginal yeast
infections. The oil’s caprylic acid helps degrade the cellular membrane
of theCandida albicans fungus, limiting its ability to colonize.
To help relieve seasonal allergy discomfort and itch, try rubbing a
little oil in your nostrils. It’s also a good immune-system booster and a
strong anti-inflammatory, both of which can help ease allergy symptoms.
For earaches, melt a little bit of coconut oil, cool to room
temperature, place in an eyedropper, and put several drops in the
affected ear. The oil’s antimicrobial qualities can help fight low-grade
infections.
Anti-inflammatory coconut oil can help canker sores and cold sores heal faster.
Allow a tablespoon of coconut oil to melt in your mouth, then swish
it around for 10, ideally 20, minutes to draw out impurities and
moisturize oral tissue. Then spit it out and rinse with water. Known as
“oil pulling,” this ancient practice has grown increasingly popular in
recent years. Research has shown it effectively combats bad breath and
plaque.
Try coconut oil as an acne preventive. A 2009 study
found that lauric acid can kill the bacteria that promote inflammatory
acne. Rub a bit onto vulnerable areas.
Household
Season your
cast-iron pan with solidified coconut oil. Coat interior surface, then
let the pan sit in a 300-degree-F oven for 20 minutes.
Create a
quick furniture polish by mixing 3/4 teaspoon coconut oil and 1/4 cup
lemon juice. First remove dust, then rub in coconut mixture with a
clean, soft cloth, and buff to a gleaming shine.
Combine 1/4 cup of coconut oil with 20 drops of citronella oil for a nontoxic bug repellent.
Gum in your hair? Unknown sticky substance on the couch? Combine coconut oil with baking soda and rub.
Use it on your dog to ward off fleas, soothe dry skin, and smooth
fur. (Some pet owners also mix coconut oil into pet food for an extra
boost of nutrients and healthy fats.)
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1. Beans
Beans contain a number of phytochemicals, which have been shown to
prevent or slow genetic damage to cells. While this makes beans
beneficial for helping to reduce your risk of many types of cancer,
specific research has suggested they are especially potent in preventing
prostate cancer. As an added bonus, the high fiber content of beans has
been connected with a lower risk of digestive cancers. Read about cool beans here.
2. Berries
The two most widely studied cancer-fighting compounds in berries are
ellagic acid (richest in strawberries and raspberries) and
anthocyanosides (richest in blueberries). Ellagic acid is believed to
help prevent skin, bladder, lung, and breast cancers, both by acting as
an antioxidant and by slowing the reproduction of cancer cells. The
anthocyanosides in blueberries are currently the most powerful
antioxidants known to scientists and are beneficial in the prevention of
all types of cancer.
3. Cruciferous Vegetables (broccoli, cauliflower, cabbage, kale)
Cruciferous vegetables — like broccoli, cauliflower, cabbage, and kale —
are rich in a variety of compounds that have been shown to slow cancer
growth and development in a number of laboratory studies. Other larger
human studies have shown that cruciferous vegetables can help to reduce
the risk of lung, stomach, colorectal, prostate, and bladder cancers.
4. Dark Green Leafy Vegetables
Leafy-green vegetables — like romaine lettuce, mustard greens, chicory,
and Swiss chard — are rich sources of antioxidants called carotenoids.
These compounds scavenge dangerous free radicals from the body before
they can promote cancer growth. The vegetables are also rich in folate, a
vitamin shown to reduce the risk of lung and breast cancer. Read more
about gorgeous leafy greens!
5. Flaxseed
Flaxseed in
the form of oil and meal contains phytoestrogens believed to reduce the
risk of breast, skin, and lung cancer. Research on the potency of
flaxseed as an anti-cancer food is still underway.
6. Garlic (including onions, scallions, leeks, and chives)
Garlic contains a number of compounds believed to slow or stop the
growth of tumors. One such compound, diallyl disulfide, appears to be
especially potent in protecting against skin, colon, and lung cancer,
though it is not known exactly how it functions.
7. Grapes
Grapes and wine contain a chemical called resveratrol, which has been
shown to be a potent antioxidant and anti-inflammatory agent.
Resveratrol is thought to work by preventing cell damage before it
begins. Red and purple grapes are the richest sources of resveratrol.
8. Green Tea (decaf)
Green tea is a rich source of a class of flavonoids known as catechins.
Laboratory studies have shown that the catechins present in green tea
are able to slow or prevent the development of cancer in colon, liver,
breast, and prostate cells.
9. Tomatoes
The
anti-cancer compound in tomatoes, lycopene, has been shown to be
especially potent in combating prostate cancer. This compound appears to
be more easily absorbed if the tomatoes are eaten in cooked form-either
as tomato sauce, paste, or juice. In addition to preventing prostate
cancer, lycopene may also protect against breast, lung, stomach, and
pancreatic cancer.
10. Whole Grains
Whole grains
contain a variety of anti-cancer compounds, including fiber,
antioxidants, and phytoestrogens. When eaten as part of a balanced diet,
whole grains can help decrease the risk of developing most types of
cancer. For more, see 7 Whole Grains to Add to Your Diet.
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