Thursday, January 18, 2018

Super Food – Raspberry Is A Star In Cancer Preventing, Weight Loss And Beauty Maintaining



The raspberry belongs to numerous plant species in the rose family. It is a perennial fruit, and the plant has woody stems. Given their rich color and juicy taste (and the wonderful benefits, obviously), raspberries are one of the most consumed fruits on the planet.

For many, eating a bowl of fresh raspberries is one of the summer's tasty pleasures. Vividly colored and refreshingly sweet, juicy and satisfying to eat, raspberries also offer a bounty of health benefits, from helping control weight to possibly help prevent cancer. What makes the raspberry so great? It starts with the phytochemicals present in this delicious fruit, which are responsible for the dark color in raspberries. These phytochemicals provide useful phytonutrients that make raspberry nutrition so beneficial. Also, it has dense nutrient content that includes antioxidants, fiber, iron, magnesium, potassium, zinc, etc.

Amongst the nutrients, Raspberry has the highest proportion of Vitamin C on the scale of our body’s daily requirement of nutrients. 100g berries provide about 44% of Vitamin C required by us.

Let’s take a look at just how beneficial these delicious berries can be.

1. HELP PREVENT CANCER

The incidences of the Cancer is increasing but now with new advancements and studies on it, this condition may not spell doom for you anymore.

The researchers on food and nutrition for controlling cancer and preventing it are showing a lot of promise. One such elaborate study has been done by Dr. Daniel Nixon of Hollings Cancer Institute.

The black raspberry has some powerful characteristics that may offer cancer prevention. They contain high levels of ellagic acid, a compound that naturally occurs in raspberries as well as strawberries and walnuts, called a tannin. A cup of Raspberries contains about 40 mg of this acid. When consumed in moderate quantities, it prevents the occurrence of cancers. [3,4]. Laboratory studies shared by the Memorial Sloan Kettering Cancer Center shows that ellagic acid that was consumed before and during exposure to cancer-causing carcinogens developed fewer liver tumors than a diet without the ellagic acid. Similar results were shown with lung cancer. [5]

Another study conducted at the Ohio State University Comprehensive Cancer Center showed that the anthocyanins in black raspberries may reduce tumors. Diets containing freeze-dried black raspberries suppressed the development of tumors in the esophagus of the studied subjects, and the results indicate that the anthocyanins may have chemopreventive properties. [6]

If Cancer patients increase the concentration of this acid by increasing the daily intake of raspberries, then they may be able to destroy the cancerous growths through a process called Apoptosis. [7]

Apoptosis in layman’s language means programmed cell death owing to a biochemical reaction. The acid in Raspberries triggers this process.

It has been found to be effective in most of the cancers including that of the breast, colon, pancreas, Esophagus, skin, prostate and amongst others. [8,9]

The best part is that this process does not hurt or damage normal cells and slow down the cancer growth significantly.

Apart from a significant contribution from Ellagic acid, the antioxidant properties of Raspberries also help in aiding cancer prevention and growth.

Antioxidants neutralize these free radicals and protect from cancer. ORAC value (Oxygen Radiance Absorption Capacity) of raspberry is 4900 micromoles per 100 grams. So it is useful in protecting against cancer and tumor.

These studies show that raspberries are some of the most promising cancer-fighting foods you can consume.

2. BOOST HEART HEALTH

We know that most berries provide tons of benefits, and raspberries are no exception. In fact, raspberry nutrition is known to boost heart health.

A study published in Scientific Reports was conducted to review immune responses and the efficacy of reducing chronic diseases of red raspberries. The results revealed that the anthocyanin found in raspberries provided anti-inflammatory benefits that may help the heart. Specifically, the study showed that raspberries had the highest efficiency of releasing nitric oxide, which helps improve blood flow. [10]

Additionally, the polyphenols in raspberries has been shown to hold beneficial effects for people with peripheral artery disease, a narrowing of the peripheral arteries to the legs, stomach, arms and head. [11] Given the anti-inflammatory capabilities along with the polyphenol content, raspberry nutrition may help reduce the risk of coronary heart disease as well and overall boost heart health.

3. HELP WITH WEIGHT LOSS

If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option. First things first, raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer. The water content of raspberry at 95% protects you from dehydration owing to heavy exercises. The entire composition of trace metals including manganese, potassium, and phosphorus restore the lost balance of electrolyte in the body weight loss

It is a low-calorie fruit which keeps you light and makes for a good before and after workout snack. They also contain amazing phytonutrients, these little powerhouses of nutrition that can help increase metabolism.

Raspberry ketones are natural phenolic compounds and specific nutrients called rheosmin that may be responsible for this amazing benefit, not to mention the high fiber content. By supplementing with raspberries, studies indicate that weight gain through the accumulation of fat can be reduced, and evidence suggests that treatment with raspberries decreased the size of fat cells. [12]

In one particular study conducted by the Center for Applied Health Sciences in Ohio and published in the Journal of the International Society of Sports Nutrition, 70 obese but otherwise healthy participants were randomly assigned to supplementing with raspberry ketone, caffeine, capsaicin, garlic, ginger and citrus aurantium or a placebo in a double-blind experiment. After eight weeks of supplementation, exercise training and a calorie-restricted diet, those who supplemented saw improvements in hip girth, waist girth, and body composition.

Those who took the placebo also experienced beneficial weight loss, but the group who supplemented with the raspberry ketone mix saw slightly better results. [13]

See more about losing weight with red smoothie detox, click here

4. CAN HELP MANAGE DIABETES

Raspberries are very low on the glycemic index ranking as a 3 in glycemic load. Low-glycemic foods, such as raspberries, have little impact on blood sugar, ultimately helping stabilize it. Overall, it makes this low-sugar and high-fiber food option a great choice to include in any diabetic diet plan. [14]

Raspberry contains 2 main nutrients that make it perfect for diabetes. Tiliroside and rheosmin bonus pack of raspberry:

- Rheosmin for Obesity-related benefits.

- Tiliroside for Diabetes related benefits.

It is found that Adiponectin is not produced in sufficient amount in obese people.

Tiliroside stimulates the body to produce an Adiponectin to maintain sugar and insulin level in type 2 Diabetes patients. Adiponectin plays a key role in the regulation of blood sugar and blood fats.

Adiponectin is a protein that is responsible for glucose breakdown in our body. The synthesis of glucose leads to its absorption and prevents high levels of undigested sugar being circulated in the blood. [15]

Thus, it prevents the spike of blood sugar level in diabetes patient and prevents complications due to sugar level spike in obese people.

Wheres, Rheosmin benefits by increasing metabolism in our fat. It increases oxygen consumption, enzyme activity and heat production in fat cells.

Further, the natural sugar in Raspberries called fructose does not need insulin for metabolism. Therefore, diabetics with Type 2 diabetes do not have to worry about the elevated sugar levels in the blood after consuming them.

The Glycemic index of the fruit which reflects its ability to increase the glucose in blood is below 40 for raspberries making them extremely healthy and ideal for diabetics.

You can see more about diabetes diet here.

5. EASE ARTHRITIS PAIN

Raspberries have amazing anti-inflammatory properties that may alleviate symptoms of arthritis. That’s why raspberries make a great addition to any arthritis diet plan.

In repairing and reducing pain, raspberries have been found to contain the severity of arthritis. They control the bone resorption that releases the minerals from bone into the bloodstream.

An excessive uncontrolled resorption in arthritis patients make their bones brittle, soft and lowers its density. It also inhibits the cartilage damage and thereby reduces the inflammation of bones and joints.

A study conducted by the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island’s College of Pharmacy and published in the Journal of Agricultural and Food Chemistry revealed that the red raspberry fruit and raspberry extracts, which contain the polyphenols, anthocyanins and ellagitannins, provided anti-inflammatory properties protecting the cartilage in subjects with arthritis — perhaps because there was a decrease in the degradation of the protein, proteoglycan and type II collagen. The treated subjects had a lower occurrence rate and less severity of arthritis when compared to control subjects. There was way less inflammation, pannus formation, cartilage damage, and bone resorption. (9)

This suggests that red raspberry polyphenols may help reduce the symptoms and severity of arthritis, which is no surprise since raspberries are potent anti-inflammatory foods.

6. FIGHT AGING

Vitamin C are water-soluble vitamins that are essential for your body. They need to be restored and regularly replenished as they are not stored in our body cells. [17]

As mentioned earlier, Raspberry is a rich source Vitamin C. Vitamin C increases general immunity to fight colds, flu, infections and such other common diseases and conditions. [18]

Vitamin C is a rich antioxidant agent and highly effective in purifying and cleaning our blood and cells that make the immune function strong.

Antioxidants gets rid of the free radicals produced in our body by certain molecules on exposure to oxygen. These radicals can damage the cells and our DNA structure if not controlled and cleaned out. [19, 20] The formation of free radicals is natural and is taken care of by the antioxidants produced in the body by the food that we consume.

Additionally, Vitamin C is typically found at high levels in the skin, but aging causes a decline in vitamin C content in both the epidermis and dermis. Excessive exposures to UV light or pollutants, such as cigarette smoke, may also lower vitamin C content in the epidermis. Thus, it makes sense that eating vitamin C-rich raspberries may give your skin the glow you’ve always wanted. [21]

Other than Vitamin C, the antioxidant property of Raspberries is owing to phenols and anthocyanins in them. The antioxidants can help reduce the signs of aging by fighting free radicals found throughout the body. Raspberries contain the well-known potent vitamin C as well as antioxidant carotenoids and quercetin.

Early aging is common due to increasing pollution, exposure to UV rays, unhealthy lifestyle and persistent stress. But raspberries are rich in antioxidants that neutralize these free radicals.

Raspberries have been rated as high in antioxidants on the ORAC scale, putting them up there with the famous blueberry, which is well-known for its antioxidants. With all those antioxidants, good skin can be a great result from eating raspberries. [22, 23]

Discover how to maintain your beauty, click here

7. MAINTAINS EYE HEALTH

Eating raspberry improves vision and prevents the eye and retina from infections and other damages.

Since raspberry is rich in antioxidants, it protects the eye retina from oxidative stress. So it is effective in preventing the loss of eye vision in the form of cataract or age-related degenerative eye disease macular degeneration. (24)

The combination of antioxidants like Vitamin C, Vitamin A and phenols ward off disease and safeguard the membranes of the eye that produce the watery fluid thereby cleaning and protecting the eye from “Dry Eye” syndrome. (25)

It reduces the risk of pannus formation that is a layer of granulation tissue which forms on the cornea.

The Ellagic acid has also been found highly active in the upkeep of eye health and vision.

They reduce the production of active oxygen in the body which has been associated with an increase in the formation of free radicals. These free radicals can damage the vision beyond repairs in more severe and advance cases.

CAUTION

In most cases, raspberries are a healthy and safe choice, but always consult your physician before taking a supplement, such as raspberry ketone, or trying any natural remedy for the treatment or prevention of cancer. It’s been suggested that pregnant women should avoid black raspberry supplements because they may induce labor.

References

[25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4329711/

 Related Article: Healthy Fruit - Berries For Your Health 
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Monday, January 15, 2018

Super Food – Goji Berry Is A Star In Antioxidants, Anti-Inflammatory And Skin Health


You might have heard of goji berries and their health benefits. But do they live up these claims? Goji is not only used as food and medicine in China, but also in Asian countries such as Korea, Japan, and Vietnam. The whole plant, including the berries, leaves, roots, and root bark, has been used for medicinal purposes. In traditional medicine, goji berries were used to cure liver diseases, infertility, abdominal pain, dry cough, fatigue, and headaches. It was considered to be a tonic that increased longevity. These festive red berries have a sweet, slightly-sour taste and often come in dried form, like raisins

Goji berries are native to Asia, particularly China where they’re grown in both the northern and southern regions. Two primary types of goji berry plants are grown today: L. chinense is grown in the south of China and L. barbarum is grown in the north. The plant is a member of the nightshade family, which includes tomatoes and peppers.

Gojis are known in pharmacological studies and referenced as “Lycii fructus,” but around the world, they go by many names, such as wolfberries or Tibetan goji.

These berries contain all 8 essential amino acids. A single 4-ounce serving provides nearly 10 percent of your daily value for protein. For fruit, this is a surprising amount of protein.

Goji berries have many important health benefits. Let us discuss them in detail below.

1. PROVIDE HIGH LEVELS OF ANTIOXIDANTS AND NUTRIENTS

Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of inflammation since they fight free radical damage. In terms of the quantity of antioxidants present in goji berries, they have a high ORAC value along with other beneficial berries, which indicates their exceptional ability to reduce oxidative stress.

One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein per serving and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach nutrition, which makes them a great source to help stave off iron deficiency! [1]

2. IMPROVE IMMUNE FUNCTION AND FIGHT CANCER

Goji berries are similar to other berries — like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key to building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.

Early testing in laboratories shows that goji berries help enhance the effectiveness of flu vaccinations in aged mice. This is important because the flu vaccine doesn’t always provide adequate protection against the virus.

The study suggests that goji berries may prevent subsequent infections for older adults who’ve received a flu vaccine. But remember, goji berries aren’t a replacement protection against the flu. Be sure that you and your family members get your flu shot every year.

Of the antioxidants present among goji berry benefits, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.

Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract. Did you know you could help fight skin cancer with food? Gojis are reported to have anti-aging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis. [2]

3. PROMOTE HEALTHY SKIN

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment.

Ultraviolet radiation is one of the threats that we are all facing, due to the depletion of the ozone layer in several parts of the world. The exposure of the skin to UV radiation can result in skin damage and even skin cancer in extreme cases. We can reduce this risk by consuming goji berries. In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photoimmune protection. [3]

The results show that drinking juice made from goji berries increases your protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.

4. PROTECT EYE HEALTH

Goji berry benefits also include the ability to protect eyes from age-related diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress by protecting cells against breaking down.

One study published in the American Academy of Optometry’s Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increases plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula. [4] Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells so gojis’ antioxidants act as a natural treatment for glaucoma. [5]

5. HELP STABILIZE BLOOD SUGAR AND PREVENT DIABETES

Diabetes has emerged as one of the major diseases in the world in modern times. Controlling or preventing diabetes is absolutely necessary, as it can lead to the development of several other diseases such as obesity, heart diseases, cardiovascular diseases, stroke, and ocular diseases. One of the major health benefits of consuming goji berries is that it can help in controlling diabetes. Goji berries benefits help control the release of sugar into the bloodstream, which prevents spikes and dips due to problems balancing glucose levels. Evidence shows that gojis exhibit significant hypoglycemic effects and insulin-sensitizing activity by increasing glucose responsiveness. As part of a healthy diet, a natural diabetes remedy and a way to increase insulin sensitivity, goji berries are one of the best choices for those with trouble balancing blood glucose levels and its effects.

Reducing sugar intake and increasing responsiveness to insulin is extremely important for the growing number of diabetes cases in the U.S. and other developed nations today, so goji berries make a much better snack alternative and sweetener to high-sugar packaged goods and sugar additives.

Talk to your doctor before you start adding goji berries to your diet, especially if you already have low blood sugar. If you do start eating them regularly, you may want to check your blood sugar more often.

6. DETOXIFY THE LIVER

The liver is one of the most resilient organs in our body and it can protect itself from chemical, free radical, and physical damages. Goji berry has been used traditionally in Chinese medicine to treat liver diseases. The extracts of goji berry showed free radical scavenging and other protective properties in terms of maintaining liver health.

Goji berries are used along with traditional herbs like licorice, ganoderma, gynostemna and pentaphylla in many liver cleanses. This is one reason they’re commonly used as a tonic ingredient in soups and to make sweet or savory porridges for people who are sick.

They’re thought to be one of the best ingredients for promoting liver and kidney health, according to TCM, since goji berry benefits the body’s liver and kidney meridians to restore vitality, strength and well-being. This makes them a great kidney stone natural remedy as well as a good food for cleansing the blood.

7. KEEP YOUR ENERGY AND MOOD UP

According to a study from the Journal of Alternative and Complementary Medicine, drinking goji berry juice regularly can help increase energy levels, moods and improve digestive health, too. Participants who drank goji juice for two weeks had improvements in terms of their feelings of “general well-being,” increased energy levels and better gastrointestinal function. [6] Try having some gojis as a pre-workout snack to get you going and keep your stamina up.

8. BOOST FERTILITY

Goji berries have a long history tied to sexual fertility. Traditionally, the Chinese believe that goji berry nutrition benefits the reproductive system and offers increased fertility. Goji berries are believed to increase sperm count and the vitality of sperm, shorten erection, capture, and ejaculation response, improved sexual ability. Evidence shows additional goji berry benefits include treating female infertility in patients with premature ovarian failure and the inability to ovulate normally.

Gojis are mainly used in TCM for treating “yin deficiency,” which is believed to be the “female” aspect of the personality and body. Knowing that goji berry benefits include the ability to increase mood, reduce stress and fight inflammation, TCM practitioners prescribe a dose of six to 15 grams daily for balancing yin and restoring hormonal health. [7]

Results from a study done by the College of Public Health at Wuhan University in China showed gojis protect against testicular tissue damage induced by heat exposure, raise antioxidant activity of superoxide dismutase in the reproductive system, raise sexual hormone levels and protect against DNA oxidative damage to testicular cells. These findings support the folk reputation that gojis are effective for fighting infertility. [8]

9. POTENTIAL WEIGHT LOSS AID

Goji berries pack healthy food energy into small servings. Their rich, sweet taste, along with their high fiber content, can help you feel fuller for longer. As a result, it reduces the feeling of hunger, leading to fewer calories consumed. Turn to them for a light snack to prevent overindulgence at mealtime. Add them to your yogurt or salad in the same way you would use raisins. [9]

Their nutrition value as a low-calorie, low-sugar option makes them a perfect substitute for other dried fruits with higher sugar content. A one-ounce serving of goji berries has only 23 calories.

CAUTION AND RISKS

Like all dried fruit, goji berries do contain sugar in a small quantity, so portion control is important — and they’re not necessarily good choices for people with blood sugar imbalances. Like all dried fruit, it can be easy to overdo it!

People who use blood thinners or takes diabetic medications can possibly have a negative reaction eating a lot of goji berries. As far as allergies, gojis are not a common allergen and are suitable for children, too, but if you have a known allergy to other berries, you might want to use caution and clear them with your doctor first. [1]

Goji berries can interact with drugs and may cause bleeding. Warfarin is one of the drugs that is known to be reactive with goji berries. Warfarin is used as an anticoagulant and reactions with goji berries during treatment with warfarin include induced bleeding. Patients undergoing treatment with warfarin, reported epistaxis, bruising, and rectal bleeding after taking goji berry juice. Aside from warfarin, aspirin, heparin, ibuprofen, and naproxen users also shouldn’t consume goji berries. [10]

Goji berries can also react with certain antibiotics, antifungals, antivirals, anticancer drugs, antidepressant drugs, cholesterol-lowering drugs, drugs related to heart and blood vessels, hormonal drugs, immunosuppressants, and drugs for the treatment of osteoporosis. Users of these drugs should not take goji berries, as reactions might occur. Any medical applications of goji berries should be checked with your physician first, just to be safe! [10]

References


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