Is Instant Coffee Good or Bad?

Posted on May 25, 2019 by admin

I am quite a coffee lover but due to time constraint, only consume instant coffee. Drinking regular coffee is linked to many health benefits (1, 2, 3) The question is – do these benefits apply to instant coffee as well?

For those of you who need your quick fix of cup of joe every morning, have you ever wondered how instant coffee is made?

Instant coffee is in fact made from real coffee. Whole beans are roasted, ground and brewed before they start their journey to becoming instant. What makes coffee instant is when all the water is removed from the brewed product, leaving behind dehydrated crystals of coffee. To make it coffee again, simply add water.

There are two ways to make instant coffee: spray drying and freeze drying. Spray drying is achieved by spraying liquid coffee concentrate as a fine mist into very hot, dry air (we’re talking about 480 degrees F). When the coffee hits the ground, the water has been evaporated and it has dried into small, round crystals.

Freeze drying coffee involves a few steps. First, the coffee is cooked down into an extract. The coffee extract is chilled at about 20 degrees F into a coffee slushie. The coffee slushie is then further chilled on a belt, drum or tray to -40 degrees F until it forms slabs of coffee ice. The coffee ice is broken into granules. They’re then sent to a drying vacuum, where the ice vaporizes and leaves behind instant coffee granules.

So, is instant coffee healthy? Or does only freshly ground coffee contain all the health benefits?

Instant Coffee Contains Antioxidants and Nutrients

Coffee is the single biggest source of antioxidants in the modern diet (4, 5, 6, 7).

This high antioxidant content is believed to be responsible for many of the health benefits linked to drinking coffee. Like regular coffee, instant coffee contains many powerful antioxidants (8, 9).

According to one study, instant coffee may contain even more of certain antioxidants than other types, due to the way it is processed (10).

One standard cup of instant coffee contains only 4 calories, and provides small amounts of potassium, magnesium and niacin (vitamin B3). Moreover, instant coffee generally contains slightly less caffeine than regular coffee. For those who are trying to cut back on caffeine but can’t live without their daily cup of joe, instant coffee may be a better choice.

Instant Coffee Contains More Acrylamide
Acrylamide is a potentially harmful chemical that forms when coffee beans are roasted. This chemical is also commonly found in a wide range of foods, smoke, household items and personal care products. Instant coffee may contain up to twice as much acrylamide as fresh, roasted coffee. Overexposure to acrylamide may damage the nervous system and increase the risk of cancer.

However, the amount of acrylamide you’re exposed to through diet and coffee is much lower than the doses that have been shown to be harmful. Therefore, drinking instant coffee should not cause concern regarding acrylamide exposure. Always exercise moderation in your coffee consumption, as with other foods.

Instant Coffee and Cholesterol
Instant coffee has less cafestol than coffee made in a French press or Turkish coffee, according to Dr. Rob van Dam, assistant professor in the Department of Nutrition at Harvard School of Public Health. Cafestol is a substance that can elevate cholesterol. Both instant coffee and filtered coffee prepared in an automatic coffeemaker contain very small amounts of cafestol. If you already have high cholesterol or a family history of heart disease, instant coffee is a better choice than French-press or Turkish coffee.

Instant Coffee May Have Several Health Benefits

Given that instant coffee contains the same antioxidants and nutrients as regular coffee, it should have most of the same health effects.

Drinking instant coffee may:

1 Enhance brain function: The caffeine can improve brain function.

2 Boost metabolism: The caffeine may increase metabolism and help you burn more fat.

3 Reduce disease risk: Coffee may reduce the risk of neuro degenerative diseases, such as Alzheimer’s and Parkinson’s.

4 Decrease diabetes risk: Coffee may help reduce the risk of developing type 2 diabetes (11)

5 Improve liver health: Coffee and caffeine may reduce the risk of liver diseases like cirrhosis and liver cancer (12 13 , 14)

6 Improve mental health: Coffee may help lower the risk of depression and suicide.

7 Promote longevity: Drinking coffee may help you live longer.

Coffee contains a complex array of bioactive compounds. The chemical processes used to create instant coffee alter or remove some of its nutrients. Common sense dictates that this processing should lower the nutrient value of coffee. However, research has not confirmed this. In fact, as mentioned earlier, instant coffees may be richer in some nutrients.

Instant coffee is quick, easy and doesn’t require a coffee maker. It also has a very long shelf life and is cheaper than regular coffee.

Overall, instant coffee is a healthy, low-calorie beverage that is linked to the same health benefits as other types of coffee. But do exercise moderation in your instant coffee consumption.

Why We Should Eat Yoghurt Everyday

Posted on May 22, 2019 by admin

Fermented dairy products have long been considered to benefit digestive health and yogurt has even been associated with lower risk of obesity and cardiometabolic risk in both children and adults.

Yogurt can be a fantastic addition to a healthy and well-balanced diet, as long as you choose the right kind, and don’t suffer from an allergy, intolerance or condition that might be worsened by consuming dairy.

Yogurt is rich in nutrients, calcium and protein and may boost your health when consumed regularly. It may help reduce the risk of some diseases, while also benefiting digestive health and weight control.

1. Yogurt is the perfect immune system booster. The lactic acid in yogurt have important effects in preventing cancer, infections, gastrointestinal diseases and asthma.

2. The lactic acid bacteria in yogurt kills the malicious bacteria in our bowel, preventing diarrhea and helps to create a healthy inner bowel environment.

3. As yogurt is a rich source of conjugated linoleic acid, it is a protective food against colon and breast cancers. Furthermore, conjugated linoleic acid which is one of the most important compounds for boosting the immune system is more useful when it is taken from yogurt instead of pills.

Homemade Plain Yogurt

4. Some types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome (IBS), which is a common disorder that affects the colon (1, 2, 3, 4.)

5. Probiotics have been shown to reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders (5, 6, 7, 8).

6. Research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength (9)

7. Some studies have suggested that four weeks of regularly eating probiotic yoghurt is good for the brain, while another large study credited the healthy bacteria in yoghurt for lowering risk of heart attack and stroke among people who ate just two servings a week.

plain yogurt

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

Caveat:
While yoghurt is beneficial to our health, stick to sugar-free ones with no added food additives and artificial flavorings. Avoid any yogurt that claims to taste like a dessert, especially one that says it is fat-free but tastes like ice-cream or strawberry pudding. The reason these yogurts taste ‘good’ is that they have been packed full of sugars, and/or sweeteners and artificial flavorings.

Be wary of yogurts purporting to be flavoured with ‘real fruit. This often comes from concentrated fruit sources which still represent a significant amount of sugar. Watch out for the other names for sugar such as dextrose, maltose, and barley malt, to name a few.

Human Ears And Nose Continue To Grow Throughout The Entire Lifetime

Posted on May 10, 2019 by admin

Do you think you stopped growing at age 16 or 18? Yes we may have stopped growing vertically at the end of puberty but did you know that some parts of your body continue to grow after the rest of your body is fully grown?

My youngest daughter keeps commenting that my ears seem to grow longer and longer each time she observes them intently. I didn’t believe her and did a search on whether ears grow with age and bingo, they do! It’s confirmed by the US National Library of Medicine, National Institutes of Health in this article. And I learned something new because of my 11-year old daughter’s curiosity 🙂

Bones, stop growing after puberty and muscle and fat cells also stop dividing. But cartilage – that’s the plastic-like stuff in ears and noses – cartilage continues to grow until the day you die. Not only does cartilage grow, but the earlobes elongate from gravity. And that makes ears look even larger.

Like the nose, the ears are composed of cartilage and will continue to get bigger through your lifetime. In a study published in the December 1995 British Medical Journal, the width of participants’ ears did not increase over time, but the length did — by as much as 0.22 millimeters (0.0087 inches) a year [source: Juan].

So it’s really true. Older people do have larger noses and ears!

Health Benefits Of Activated Nuts

Posted on May 2, 2019 by admin

I’ve recently jumped into the activated nut milk bandwagon and am loving it!

Whilst some may think that activated nuts sounds like a modern fad, most traditional cultures soak, sprout and ferment nuts and grains and this has been in practice for centuries. It’s not that it’s been invented, rather it’s being re-discovered.

Activating nuts and seeds is the process of soaking raw nuts and seeds in salt water for a period of time that is long enough to start the nuts and seeds germinating. This process is believed to breakdown the Phytic Acid in the nuts and seeds and in turn you get what raw foodies call a “live” nut full of accessible nutrients that beforehand where bonded up in the Phytic Acid.

Phytic acid binds with minerals and stops our bodies from absorbing these major nutrients properly. Enzyme inhibitors in the nuts can also interfere with our natural digestive enzymes, further reducing our ability to digest and uptake nutrients.

Whilst phytic acid and enzyme inhibitors naturally occur within growing nuts, they are not so compatible with the human body. Whilst a moderate intake of phytates may be associated with lowered cancer risk, an excessive intake may interfere with our bodies’ digestion and absorption.

As nuts have loads of goodness, we want to extract all their rich benefits when we eat them. However, much of this goodness is essentially ‘locked up’ by enzyme inhibitors and phytic acid, preventing our body from absorbing nuts’ nutrients fully. So what can we do about it? We activate them!

Activation stimulates the early germination and sprouting process within the nut and seed. This has a twofold benefit; firstly, enzyme inhibitors are disarmed so that the plant can begin its next stage of growth. At the same time, phytic acid levels drop as the nut taps into this energy store in preparation for its impending growth spurt.

Soaking and sprouting mimics germination, essentially waking up the nut or seed so that we can absorb the highest amount of nutrition it has to offer.

The good news? The substances which block nutrient absorption are disabled, whilst the other beneficial nutrients remain intact. We end up with a delicious, nutritious snack that our bodies can easily digest and absorb!

Are Activated Nuts better for you?
Activated nuts are not only great because they don’t contain enzyme inhibitors and phytic acid. They’re also great because they contain more readily available nutrients.

The process of activating causes the levels of proteins and essential vitamins to increase above those of un-activated nuts. They’re easier to digest, gentler on tummies and because they’ve started to sprout, they’re alive again and chock-full of nutrients! There are many reports of people who couldn’t eat nuts before, but who can now tolerate eating nuts and seeds that have been activated.

How To Consume Activated Nuts
Once the nuts have been soaked for 7-12 hours in warm water and salt, they are then rinsed, drained and dehydrated in a very low temperature oven or dehydrator. The dried nuts are then stored in an airtight container.

Activated nuts can also be pulverized with water using cold press method, poured through a nut milk bag, cheesecloth or other fine mesh strainer to separate the pulp from the liquid. Sweeteners like maple syrup, honey or coconut nectar can be added. Nut milk is indeed a very refreshing and wholesome beverage for the whole family, except for children below 2 years of age and those who are allergic to tree nuts.

Cold Air Sinus

Posted on April 15, 2019 by admin

Your nose gets dribbling wet when the temperature drops, but why do sniffly noses and winter or just being in a very cold air-conditioned place just seem to go together?

The cold air seems to trigger nervous system reflexes in the nose that cause glands in the nasal membranes to produce mucus; the problem may be particularly common in those with allergies.

sneeze

How the nose responds to cold air

When cold air enters the nose, it stimulates the sensory nerves within the nasal cavity to activate a process via a cholinergic reflex or pathway. It causes the vessels in the nasal cavity to expand and become engorged, leading to congestion and mucus secretion which produces a runny nose. It’s a compensatory mechanism that’s trying to maintain ideal conditions inside the nose by adding humidity and warmth while filtering the air.

Cold air affects an important defense mechanism called mucus transport. The entire respiratory system is coated with a very thin mucus blanket. Cold air stimulates an increase in mucus production. In addition, mucus (like other substances) becomes thicker in colder temperatures.

In addition to the congestion, the mucus in the nose increases and becomes thicker. This happens more in some people than in others. Thus cold air, by itself, can produce both nasal congestion and stuffiness. These can be treated with decongestants and/or antihistamines.

Are some people more sensitive to changes in air temperature?

Our bodies are designed to acclimatize to changes in air temperature. Some people are predisposed to being more sensitive to this reflex and may have stronger reactions.

You Could Be Having Skier’s Nose If Your Nose Runs When Exposed To Cold Air
A 1991 study published in the journal Annals of Allergy, Asthma and Immunology found that nearly 100 percent of skiers complained about runny noses while participating in their sport. This syndrome is called Skier’s Nose.

While a runny nose is annoying in just about any season, it’s not harmful. If you’re really bothered by your runny nose caused by cold air, try taking an over-the-counter decongestant or avoid being exposed to very cold air, if possible.

And you can always follow mom’s advice: Before you go out in the cold, cover your nose and mouth with a scarf! I cover my nose and mouth with a thin blanket when I sleep in my air-conditioned room and this helps with preventing the sniffles in the morning. Air breathed through fabric will be warmer and more moist, which can cut down on those annoying drips.

Why Drinking Too Much Tea Makes You Sick

Posted on April 8, 2019 by admin

I am a tea lover. My favorite tea varieties are green tea, Osmanthus tea, Jasmine tea, Oolong tea, just to name a few. Much as I love tea, I cannot drink too much of it, or drink it on an empty stomach. The repercussions are often extremely uncomfortable with such side effects as nausea, dizziness, feeling light-headed, stomach discomfort, heart palpitations and not to mention, insomnia. Thus, I always avoid drinking tea in the evening.

A woman's hands plucking tea leaves

How can excessive tea drinking cause adverse effects? It is common knowledge that wine and other alcoholic drinks can make someone drunk; unknown to some, though, this same effect can occur from overindulging in tea, causing repercussions similar to what comes from consuming too much alcohol: some of the most common effects of overindulgence in tea may be heart palpitations, irregular heart beats, tinnitus, which is a persistent ringing in the ears, or a feeling of bloating or nausea from drinking tea on an empty stomach.

How Can Excessive Consumption of Tea Cause Adverse Effects

1. Drinking tea, especially stronger varieties, on an empty stomach can cause nausea and dizziness, similar to being drunk.
2. Tea can aggravate digestive or stomach problems such as ulcers or acid reflux.
3. People used to drinking higher-fermented teas such as black, oolong, and pu-erh can experience these effects in greater amounts when they switch to tea of a much lower fermentation level, such as green or white.
4. Freshly picked tea leaves can make these effects stronger, and if you are not used to drinking tea, you might be more sensitive to these effects as well. No matter what, if you drink a large amount of tea in a short period of time, you can possibly get “tea drunk”.

cup of green tea

How to Reduce ‘Tea Drunkenness”

1. Never drink tea on an empty stomach
This dilutes your natural gastric acid, preventing you from digesting food as well, and the high absorbance rate of water in the tea will also cause your body to absorb caffeine more easily, causing dizziness, stress, and even weakness or tingling in your hands or feet. If you are prone to tea-drunkenness, always consume something with a high sugar content or meat before drinking tea.

2. Avoid freshly-picked teas
First-flush tea leaves picked during the spring are usually the highest grade and therefore best quality of leaf. Because these leaves have been stored for less than a month, they often contain a much higher concentration of caffeine, active alkaloids, and other such aromatic substances than older teas might. This heightened chemical load can stimulate the central nervous system and stomach, which can cause that feeling of inebriation or illness. tBecause of this, it might be better to let the tea age for at least half a month before drinking it.

3. Drink light/diluted tea
People who seldom drink tea should keep their tea light since the excessive theophylline and caffeine contain in strong tea will both affect your mental state and physical health.

4. Never Overindulge
As with overindulgence of any kind, drinking too much tea can bring adverse consequences. Even though tea is known to have a myriad of health benefits, if you drink more than 10g of tea a day, it can irritate the stomach and esophagus lining. Hot tea presents a greater risk of this, and can also lead to the development of ulcers and acid reflux, and can increase the symptoms of GERD and IBS. Also, drinking tea that’s too hot can increase your risk of esophageal cancer.

a woman holding a cup of tea

Be sure to exercise common sense when drinking tea – don’t drink too much, allow it to cool a little before drinking, don’t drink tea that is too concentrated, and don’t drink tea that may interfere with any medication that you’re taking. Following these simple steps may help ensure that your favorite cup of tea doesn’t cause negative health effects.

If you have some health issues, always check with your healthcare provider to make sure that tea is safe for you, or if you have any questions or concerns about the side effects of tea.

When you drink tea at a proper time and in proper amounts, tea can be one of the best drinks for the health of your body and mind. Tea is extremely low in calories (provided no sugar is added to it) and by following the above guidelines you can reap the full health benefits of tea.

Mushrooms May Reduce The Risk of Mild Brain Decline

Posted on March 21, 2019 by admin

Good news to lovers of mushrooms!

A team from the Department of Psychological Medicine and Department of Biochemistry at the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) has found that seniors who consume more than two standard portions of mushrooms weekly may have 50 per cent reduced odds of having mild cognitive impairment (MCI).

A portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. Two portions would be equivalent to approximately half a plate. While the portion sizes act as a guideline, it was shown that even one small portion of mushrooms a week may still be beneficial to reduce chances of MCI.

The six-year study, which was conducted from 2011 to 2017, collected data from more than 600 Chinese seniors over the age of 60 living in Singapore. The research was carried out with support from the Life Sciences Institute and the Mind Science Centre at NUS, as well as the Singapore Ministry of Health’s National Medical Research Council. The results were published online in the Journal of Alzheimer’s Disease on 12 March 2019.

Six commonly consumed mushrooms in Singapore were referenced in the study. They were golden, oyster, shiitake and white button mushrooms, as well as dried and canned mushrooms. However, it is likely that other mushrooms not referenced would also have beneficial effects.

The researchers believe the reason for the reduced prevalence of MCI in mushroom eaters may be down to a specific compound found in almost all varieties called Ergothioneine (ET).

ET is a unique antioxidant and anti-inflammatory which humans are unable to synthesise on their own. But it can be obtained from dietary sources, one of the main ones being mushrooms. A deficiency in ET may be a risk factor for neurodegeneration, and increasing ET intake through mushroom consumption might possibly promote cognitive health.

Other compounds contained within mushrooms may also be advantageous for decreasing the risk of cognitive decline. Certain hericenones, erinacines, scabronines and dictyophorines may promote the synthesis of nerve growth factors. Bioactive compounds in mushrooms may also protect the brain from neurodegeneration by inhibiting production of beta amyloid and phosphorylated tau, and acetylcholinesterase.

Materials provided by National University of Singapore

Dark Chocolate Could Boost Brain Functions, Immunity And Improve Health

Posted on March 11, 2019 by admin

Fans of dark chocolate, there’s no need to feel guilty now when you indulge on your favorite snack! It looks like you’ll reap a whole lot of health benefits from this superfood, besides boosting your brain health!

New studies shed light on how dark chocolate might improve our brain health and strengthen our immune system.

What is it in dark chocolate that might be beneficial?

Cocoa contains compounds called flavanols which are a type of polyphenol. Polyphenols are naturally produced by plants and so are found in plant foods such as fruit, vegetables, tea, coffee, wine, grains and chocolate.

Dark chocolate with high concentrations of cacao can have positive effects on stress levels, inflammation, mood, memory and immunity, according to two new studies.

The research presented at the Experimental Biology 2018 annual meeting in San Diego suggests chocolate with a minimum of 70% cacao can support cognitive, endocrine and cardiovascular health.

Lee Berk, main investigator on the studies and an associate dean of research affairs at Loma Linda University’s School of Allied Health Professions, said participants were given a 48-gram bar of dark chocolate at the beginning of one experiment and then ate a piece of dark chocolate every two hours they were awake, for several days.

Blood tests revealed the chocolate influenced gene activity, increased anti-inflammatory agents and increased infection-fighting cells.

The team found that eating the dark chocolate led to a beneficial increase in gamma frequency in the cerebral cortical regions of the brain, which are the areas involved in memory and sensory processing.

The study authors wrote that this superfood of 70 percent cacao enhances neuroplasticity for behavioral and brain health benefits.

Further research by Berk’s team examined how brain activity reacted to dark chocolate consumption. Gamma waves recorded by an electroencephalogram (EEG) suggested the treat could positively impact brain function, such as cognitive function and creativity, even two hours after eating it.

These studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity, and other beneficial effects.

dark chocolate

High in Antioxidants
In another study, it was found that cocoa contained more antioxidants than other fruits they tested, including some antioxidant powerhouses like blueberries and Acai berries!

Dark Chocolate May Help Lower Cholesterol
Studies have shown that consumption of cocoa can reduce levels of “bad” cholesterol (LDL) and raise levels of “good” cholesterol, potentially lowering your risk of cardiovascular disease.

Dark chocolate improves several important risk heart disease risk factors. It lowers lipid profiles and platelet reactivity, lowers the susceptibility of bad LDL to oxidative damage, while increasing good HDL.

Conclusion
Dark chocolate is high in calories (150-170 calories per ounce) and can contribute to weight gain if eaten in excess. Obviously, if you eat tons you won’t be doing any good for your health, but eating chocolate in moderation can have some positive health benefits. To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Unsweetened Cocoa Effective For Cholesterol Improvements

Posted on March 6, 2019 by admin

Good news to cocoa lovers! Consuming cocoa in dark chocolate or cocoa powder is a powerful and delightful way to reduce your risk of heart disease, stroke, and prediabetes. And this is backed by scientific researches.

Chocolate’s polyphenols, particularly its flavanols, act in numerous ways to influence the health of the heart and blood vessels, reducing the risk of heart attacks and strokes and other cardiovascular diseases, lowering blood pressure, and improving cholesterol levels.

cocoa benefits

Cocoa powder is produced by crushing cocoa beans and removing the fat or cocoa butter. Today, cocoa is mostly used in the production of chocolate. Modern research has revealed that it does indeed contain important compounds that can benefit your health.

Cocoa is one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects.

Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate and wine. They have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels.

However, processing and heating cocoa can cause it to lose its beneficial properties. It’s also often treated with alkaline to reduce bitterness, which results in a 60% decrease in flavanol content. So while cocoa is a great source of polyphenols, not all products containing cocoa will provide the same benefits.

In a study conducted by the US National Library of Medicine, National Institutes of Health, it was reported that regular consumption of cocoa powder with milk increases HDL cholesterol and reduces oxidized LDL levels in subjects at high-risk of cardiovascular disease.

Groundbreaking results, published in The American Journal of Clinical Nutrition, confirmed what many studies had previously concluded—that chocolate and cocoa have statistically significant effects on the following risk factors for cardiovascular disease:

- improve the functioning of blood vessels (endothelial function)
- reduce insulin resistance
- reduce blood pressure
- reduce triglycerides
- reduce LDL cholesterol
- increase HDL cholesterol

What Type of Chocolate Offers Cocoa Benefits?

Generally, the darker the chocolate, the greater the health benefits; dark chocolate contains higher levels of flavonoids, which are a class of antioxidants that can protect our cells from damage and reduce inflammation.

The type of chocolate/cocoa used in the studies included cocoa drinks, dark chocolate, and cocoa supplements. The total amount of chocolate and cocoa per day varied considerably between studies. Some of the chocolate and cocoa in the studies were “enriched” with extra flavanols, some was not. Generally, the higher the flavanol levels, the better the outcomes. But at least some studies show that plain dark chocolate is just as effective in terms of blood vessel health as the special chocolate/cocoa enhanced with extra flavanols.

dark chocolate and cocoa beans on a table

So what kinds of or how much dark chocolate or cocoa do you need to consume in order to reap substantial cocoa benefits? At this point, no one knows exactly. But many researchers and clinicians agree that you do not need to buy the special flavanol-enriched chocolate or cocoa. Regular dark chocolate of at least 70 percent cocoa or cocoa powder, preferably organic and fair trade, will likely do just fine. As for how much to eat, around 40 to 50 grams (about 1.5 to 2 ounces) of dark chocolate (70 to 85 percent cocoa) roughly coincides with the amounts associated with therapeutic effects in studies. However, even just a small square of dark chocolate 2 to 3 times a week is beneficial for heart health. Besides dark chocolate, you can also increase your intake of other flavanol-rich foods like tea and berries for additional benefits.

Pistachio Health Benefits

Posted on February 22, 2019 by admin

Pistachios are the colorful nut, owing their green, yellow, and purple-red colors to the antioxidants and polyphenols found in the kernels and skins. It’s easy to spot the good nutrition provided by pistachios: their true colors shine through in their green and yellow kernels, and their purple and red skins.

Pistachio is one of the lowest-fat, lowest-calorie nuts and they have a shell, which helps slow down your snacking.

As the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye-friendliest of snack nuts. They provide lutein and zeaxanthin and also pack in significant amounts of vitamin E. The mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids. In fact, a study found that those who added pistachios to their diet significantly boosted levels of lutein.

Pistachios: all the polyphenols, not all the fat

Here are five reasons why pistachios can boost your health:

1. They have nutrients such as vitamin B6, which promotes blood flow by helping to carry oxygen through the bloodstream to cells. Vitamin B6 also promotes immune and nervous system health.

2. They have plant-based compounds that act as antioxidants, including vitamin E, polyphenols and the carotenoids lutein and zeaxanthin. Two of these antioxidants, not found in other nuts, have been linked to a decrease in the risk of developing macular degeneration.

3. They support healthy cholesterol levels. Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats. Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol This is because of the nut’s high level of monounsaturated fat, which has been shown to reduce the levels of LDL cholesterol.

4. Beneficial for gut health. All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.A type of fiber called prebiotics may also feed the good bacteria in the gut. Feeding the good bacteria helps them multiply and “crowd out” harmful bacteria.

According to a small, 2012 study, eating pistachios may increase the levels of beneficial bacteria in the gut. In the study, volunteers ate a standard diet with either 0 ounces, 1.5 ounces, or 3 ounces of pistachios or almonds.

Researchers collected stool samples and found that people who ate up to 3 ounces of pistachios daily showed an increase in potentially helpful gut bacteria, much more so than those who ate almonds.

5. Good for blood sugar balance. Pistachios have a low glycemic index, so they do not cause a sharp rise in blood sugar after someone has eaten them.In a small study of 10 people, eating pistachios reduced high blood sugar when eaten with a carbohydrate-rich meal, such as white bread. The researchers suggest that this is one of the ways that nuts lower the risk of diabetes.For people with diabetes, another study suggests that eating pistachios as a snack is beneficial for blood sugar levels, blood pressure, obesity, and inflammation markers.

Pistachios are a great-tasting, fun, and healthy snack with protein, fiber, and antioxidants. A naturally cholesterol-free food, 90-percent of the fat in pistachios is the healthy unsaturated type. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. Be sure to color your plate with pistachios!