10 Foods High In Minerals That May Support Our Wellbeing

Regularly consuming foods high in minerals is very important in supporting our wellbeing. This is because we use minerals such as magnesium and zinc every day as part of core body functions.

Magnesium has a role in supporting healthy energy production within the body while zinc supports core cellular processes and manages oxidative stress as an antioxidant. Both of these are essential in maintaining the optimal functioning of our bodies.

Phosphorus is another really important mineral in the body which we could not survive without. Healthy intakes of phosphorus support bone health and also energy production within the body.

If you exercise regularly you may find that you require more minerals in comparison to those who are more inactive. This is because our bodies are using a spectrum of minerals constantly to support important cellular processes.

We also lose electrolytic minerals through our sweat and so ensuring we are well supported with minerals or replenished is vital when exercising regularly. This may be one important reason why you are considering improving or supporting your dietary intake of minerals.

10 top foods high in minerals will be listed here to help you to increase your mineral intake and possibly help to support your wellbeing.

Why Minerals Are Important In Supporting Our Wellness

An efficient means to support our nutrient intake of minerals is possibly to add foods to our diet which are high or nutrient dense in various minerals. Nutrient density just means that per 100 grams or homogenous measurable unit of food there is a really condensed amount of nutrients compared to other foods. Foods dense or rich in a spectrum of minerals are more efficient because per meal you are maximizing your mineral intake.

Magnesium And Zinc

Minerals are so important in maintaining our wellness and are often overshadowed by vitamins or phytonutrients. Magnesium is one mineral which is absolutely essential in supporting our wellbeing. This mineral is involved in the process of energy production while magnesium is recognised as being essential in supporting healthy muscle contractions. One recent study determined that many elite athletes may develop a deficiency in magnesium. This most likely because of electrolytic losses through exercise and sweating.

Another important mineral is zinc. Zinc supports various enzymatic processes that drive core functions within the body. This mineral is one of the most abundant found within our brain. As an important antioxidant zinc prevents build ups in oxidative stress within our body. Around half of the population of the world are thought to be at risk of zinc deficiency.

Phosphorus And Calcium

Phosphorus is one of the most important minerals and is found in all of our cells. This mineral is a crucial part of the structure of our DNA while also supporting healthy energy production within the body. Phosphorus is structurally important alongside mineral calcium in supporting optimal bone and teeth health. Phosphorus is not easy to obtain from our diet but there are various foods which are rich in this mineral.

Calcium also functions as an important electrolyte in supporting healthy muscle contractions while having an important role in facilitating signals between and within cells. This allows our bodies to properly coordinate their functioning.

Iron And Manganese

Iron is very important in preventing fatigue within the body. This mineral ensures that sufficient oxygen travels throughout our bodies to support the optimal functioning of our muscles.

Manganese is a trace mineral which the body also needs to support optimal bone health. This mineral is also essential in promoting optimal fat and carbohydrate metabolism. Manganese also promotes superoxide dismutase production within the body. This is an antioxidant enzyme that helps to manage levels of oxidative stress.

There are many more minerals which the body requires. These are just examples of the more well known minerals and why minerals are so important in supporting our wellbeing.

10 Foods High In Minerals

Below is a list containing 10 foods which are really high or nutrient dense in various minerals to consider adding into your diet. These are all foods which you should be able to find in any supermarket or grocery store and also integrate into your weekly diet.

Cashew Nuts

Cashew nuts are a very popular snacking food as they are nutrient dense in many important minerals and other nutrients. They are also very versatile and some meals can easily integrate cashew nuts. This includes some Thai curries and similar dishes.

100 grams of dry roasted cashew nuts is able to provide around 6mg of iron and also 273mg of magnesium. This is about 33% of an average RDA of iron and 65% of a magnesium RDA. The same amount of cashew nuts contains about 5.4mg of zinc or 50% of an average RDA and 2mg of copper too. This is about 200% of the average copper RDA.

In addition this nut is an excellent source of selenium and provides about 20µg of selenium per 100 grams making just under half of an average RDA. There is also about 530mg of phosphorus within cashew nuts per 100 grams which is also just under half of an average RDA.

Altogether this is a seriously nutrient dense nut which you could easily add to your diet to support your nutrient requirements.

Brazil Nuts

Brazil nuts are native to the amazon and are rich in various minerals which our bodies need. One of these is selenium. We require healthy levels of selenium to promote optimal amounts of the antioxidant enzyme glutathione peroxidase which is part of the antioxidant glutathione complex. Selenium also encourages optimal thyroid gland health.

Brazil nuts contain 280µg of selenium per 100 grams which is about 500% of an average RDA. Brazil nuts are also excellent sources of zinc containing up to 4mg of this mineral per 100 grams. This makes about 34% of an average RDA. Brazil nuts also contain an astounding 350mg of magnesium per 100 grams which is about 80% of our RDA. In 100 grams of Brazil nuts you could also find about 700mg of phosphorus which is nearly 60% of an average phosphorus RDA. In addition Brazil nuts contain about 1.7mg of copper per 100 grams which is nearly 200% of an average RDA.

Spirulina

Spirulina powder is one of the most nutrient dense foods available to us. If you are very active you could easily add a small spoon of spirulina powder into your regular protein shake. This may give you an added mineral boost. Spirulina is very exotic as well coming in various colours. There is a blue spirulina powder in addition to the regular green spirulina powder.

There is about 30mg of iron and 6.1mg of copper in 100 grams of green spirulina powder. This makes nearly 600% of the average copper RDA and 150% of the average iron RDA. There is also about 2mg of manganese in 100 grams of spirulina which is nearly the full average RDA of this important mineral. 100 grams of spirulina powder also contains about 2mg of zinc and 195mg o magnesium. This is 20% of an average zinc RDA and nearly half of an average magnesium RDA.

Taken together spirulina is a really nutrient dense food which could possibly support your mineral requirements. This is especially the case if you are more active than average.

Spinach

Spinach is an extremely nutrient dense food in some important minerals which vegans or vegetarians really struggle to consume a lot of. This food is very easy to cook with and integrate into your weekly diet.

Spinach an excellent source of naturally bioavailable mineral iron. 100 grams of cooked spinach contains about 3.6mg of iron and this is about 20% of an average RDA. Other minerals you find in high amounts in spinach include manganese and copper. In 100 grams of spinach there is about 1mg of manganese which is about 40% of an average RDA. There is roughly 0.17mg of copper per 100 grams of spinach which is about 20% of an average RDA.

Spinach makes a nice addition to any dish to support extra mineral needs and is very easy to cook as well.

Sardines

Sardines are a delicious seafood which is usually grilled and is very popular in the Mediterranean. In terms of maximising nutrient intake you could look to eat sardines with bones. This ensures that you are eating a nutrient dense source of phosphorus in addition to a wealth of other minerals.

100 grams of cooked sardines contains about 490mg of phosphorus which is about 40% of an average phosphorus RDA. The same amount of sardines also contains about 380mg of calcium which is about 30% of the calcium RDA. 100 grams of cooked sardines also has about 50µg of selenium and this is about 100% of an average RDA. Sardines also contain a rich iron content and you could obtain about 3mg of iron from 100 grams of sardines. This is about 20% of an average RDA.

Altogether sardines offer a highly nutrient dense food in various minerals which could support your mineral needs.

Kidney Beans

Beans are rich sources of minerals and other nutrients. Kidney beans in particular are nutrient dense in various minerals.

In 100 grams of cooked kidney beans there is 0.22mg of copper and 0.43mg of manganese. These are two of the most nutrient dense minerals which could be found within kidney beans and represents about 20% of an average copper RDA and 20% of an average manganese RDA. In 100 grams of kidney beans you could also find 2.2mg of iron and 405mg of potassium. This is about 12% of your iron RDA and 10% of your potassium RDA.

Black Beans

Black beans are another mineral dense bean which is easy to integrate into your diet. A portion of black beans go well with spicy or rich based dishes.

In 100 grams of black beans there is about 2mg of iron and 70mg of magnesium. This is about 11% of an average iron RDA and 16% of a magnesium RDA. The same amount of black beans may also provide around 1.1mg of zinc which is about 10% of our RDA.

There is also about 0.2mg of copper and 0.44mg of manganese in 100 grams of black beans. This provides us with 20% of the average RDAs of these minerals. There is also additionally about 350mg of potassium within 100 grams of black beans which is about 8% of an average RDA.

Lima Beans

Lima beans provide an excellent source of various nutrients. They are easily used to make pasta dishes and also spicy Mexican cuisines.

Lima beans provide about 0.24mg of copper and 0.52mg of manganese per 100 grams. This is about 20% of an average RDA of both minerals. Lima beans also provide about 43mg of magnesium or 10% of an average RDA per 100 grams. You may also obtain about 2.4mg of iron or 13% of an average RDA and 508mg of potassium or 10% of an average RDA per 100 grams.

Liver

Animal liver meat is very mineral dense but not as popular as a cut of meat in modern society. Liver can be produced into a more palatable liver parfait which contains very significant amounts of liver.

100 grams of a standard chicken liver parfait contains about 46µg of selenium. This is about 90% of an average RDA. The same amount of chicken liver parfait contains 0.18mg of copper or 20% of an average RDA and 9.2mg iron or about 50% of an average RDA.

In addition 100 grams of chicken liver parfait has 2.1mg of zinc or about 20% of an average RDA. The same amount of chicken liver parfait also contains 14% of our phosphorus RDA or 175mg of phosphorus.

Liver is a really well known mineral dense food which could further enrich your diet with essential minerals.

Apricots

Apricots are a sweet fruit and also very nutrient dense in some important minerals.

100 grams of dried apricots contains 0.34 grams of copper or about 30% of an average RDA and 1162mg of potassium or 25% of an average RDA per 100 grams. There is also about 0.24mg of manganese and 2.7mg of iron per 100 grams of dried apricots. This is about 10% of an average manganese RDA and 15% of an iron RDA. Dried apricots are nutrient dense in these minerals and so could support your required intake of minerals.

Overall some of the most mineral rich or dense foods easily available to us include spirulina power and cashew nuts. These foods could provide extra support of your mineral needs especially if you have an active lifestyle.

Summary

Consuming foods rich in minerals is important in ensuring our wellbeing is well supported. We use minerals everyday to support vital functions such as muscle movements and energy production.

Minerals are often overshadowed by vitamins but are just as important in supporting our wellbeing. Without phosphorus we would not be able to produce DNA which is essential to support life.

Other important minerals include zinc. This is an antioxidant mineral which manages levels of oxidative stress within the body. Magnesium is essential in supporting proper energy production while manganese also supports the optimal functioning of our metabolism. Iron is also an important mineral which is preventative of fatigue.

People who are very active may require more minerals than those who are less active. These may all be reasons why you may want to support your diet with extra minerals.

Some foods which are really high or rich in minerals include cashew nuts and spirulina. These are two of the most mineral rich foods listed here. Other mineral rich foods include liver parfait and Brazil nuts which are very nutrient dense too.

Beans such as black beans are also nutrient dense sources of minerals. Additionally you could look to add more dried apricots or also sardines into your weekly diet to support your intake of minerals.

Overall there are various nutrient rich foods as listed here which could support a healthy mineral intake.

You can find more interesting articles below.

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Benefits Of Eating Tuna Fish

The humble tuna fish is very rich in various nutrients such as phosphorus and so eating this food may provide us with many possible benefits as part of a healthy diet.

Other nutrient dense body building blocks found within tuna fish include various amino acids and omega 3 fatty acids. These could support healthy muscle recovery and cardiovascular health.

Tuna fish is also a very convenient food especially if you are on the go and is not so expensive to buy either. Tuna fish works well as a main and goes with various sides including pasta and also salad. Some reported health benefits of regularly eating fish such as tuna include reduction in risk of obesity and cardiovascular disease.

The possible benefits of the available nutrients from eating tuna fish will be considered here to show how including this fish in your diet could positively influence your wellness.

Top Nutrients Within Tuna Fish

Tuna is a fish and is more sustainable than many other fish foods are such as cod. As an animal food tuna is naturally rich in various amino acids. Tuna provides a nutrient dense source of some of the more essential amino acids. Tuna fish is also rich in omega 3 fatty acids which are very popular in terms of promoting wellness.

These are just some of the top nutrients available from tuna fish which provide possible benefits. There are many more as you can see below. Only the most nutrient dense nutrients available from tuna fish are included here. The RDA values given right here are the suggested intakes of adults and children over 4 years according to the FDA.

Amino Acids And Protein

Amino acids make our body proteins and are vital nutrients which we must consume on a day to day basis in order to support our wellbeing. Tuna fish is an excellent source of many different amino acids and this is one of the main possible benefits of eating tuna fish.

There is about 23 grams of protein in 100 grams of tuna fish which is highly significant compared to other foods. A diet rich in amino acids is very important in supporting very active lifestyles and encourages healthy recovery from intensive exercise. Diets rich in protein are linked to improved athletic recovery and ability. This is largely because our muscles require amino acids to properly recover and grow.

DNA level muscle building signals such as mTOR are also active in the presence of certain branched type amino acids. Some of the most nutrient dense amino acids in tuna fish include isoleucine and leucine which are both branched chain amino acids that may encourage muscle growth.

Other amino acids found in high amounts within tuna fish include arginine and methionine. There is about 1396mg of arginine in 100 grams of tuna fish. This amino acid is important in stimulating protein synthesis and may promote growth hormone production. Arginine also seems to support aspects of our circulatory system such as body oxygen intake and blood volume as well as small blood vessel growth. Methionine is an amino acid found at the beginning of our proteins and because of this is rate limiting on muscle growth. Without this amino acid we could not build our proteins so methionine is very important. You could look to obtain about 690mg of methionine in 100 grams of tuna fish.

Omega 3 Fatty Acids

Tuna fish is a very rich source of omega 3 fatty acids and you could obtain about 1.3 grams of omega 3 fatty acids in total from 100 grams of tuna fish. This comes in the form of DHA at about 0.9 grams and EPA at about 0.3 grams per 100 grams. Tuna fish also contains about 0.215 grams of DPA per 100 grams. As you can see there is a wide range of omega 3 fatty acids within tuna fish.

Current research suggests that a diet rich in omega 3 fatty acids could be beneficial to our overall health and wellbeing. Studies show they could have profound influences on our wellness from cardiovascular health to cancer risk. One study showed that fish oil supplements containing 650mg of EPA and 450mg of DHA significantly lowered the risk of cardiovascular disease. They may lower the risks of inflammation and atherosclerosis which contribute to cardiovascular disease. The American Heart Association recommends patients with cardiovascular disease take at least 1 gram of omega 3 fatty acid supplements a day.

Omega 3 fatty acids are vulnerable to oxidative damage but are essential in our diets. Fatty acids such as omega 3 fatty acids are essential parts of brain tissue and cell membranes providing vital structural support to our body tissues. Our bodies also use fatty acids to make our hormones. 800mg of DHA per day could very significantly support improvements in cognitive functioning in elderly patients as found by one study.

Phosphorus

The phosphorus RDA of an average adult and child over the age of 4 is 1250mg a day. In 100 grams of tuna fish you could look to obtain about 254mg of phosphorus. This is about 20% of your phosphorus RDA. Tuna fish could significantly contribute to your daily requirements of this important mineral.

We need phosphorus to make our DNA and is the second most abundant mineral in the body. Phosphorus supports optimal bone health while also contributing to healthy energy levels within the body. Phosphorus is used to make ATP which is our energy molecule. ATP supports healthy bodily functioning including that of our muscles. Higher levels of ATP may improve muscle power in trained athletes.

Research shows that phosphorus could support muscular development and recovery after intensive exercise. High levels of phosphorus support improvements in bone density. A high bone density is also very important in supporting our limbs during high impact sports. This could also improve athletic ability.

Supplemental phosphorus is limited to about 10% of the suggested RDA. This emphasises the importance of eating foods such as tuna fish in maintaining an optimal intake of phosphorus. Research shows that many diets are lacking in this important mineral.

Vitamin D

We need about 20µg of vitamin D a day according to the FDA suggested RDA guideline. You could obtain about 5.7mg of vitamin D from 100 grams of tuna fish which provides around 29% of your suggested RDA. This is a fat soluble vitamin and needs to be absorbed with some source of healthy fat. Tuna fish naturally contains healthy levels of omega 3 fatty acids to assist with this.

Vitamin D is an important vitamin with a regulatory role in some important bodily processes. Vitamin D also encourages calcium absorption into the body which supports optimal bone health and muscle contractions. This is because calcium is an important part of our bones and teeth while also having a role as an electrolyte.

Vitamin D is very important in the production of melatonin. Vitamin D is classed as a prohormone because of an important role as a starter molecules in producing other hormones. This hormone is very important in maintaining healthy sleep cycles. Melatonin encourages us to fall asleep at the end of the day.

Vitamin D is also important in regulating insulin production which is how our bodies access sugar to produce energy. This vitamin also plays a role in encouraging immunity and removing cancerous cells through increasing numbers of T killer white blood cells. These cells circulate our blood stream and identify cells which need to be destroyed.

Because tuna fish is so rich in this vitamin these are some of the main possible benefits of eating tuna fish regularly.

Vitamin A

The suggested daily intake or RDA of vitamin A is around 900µg a day in average adult and child over the age of 4. Within 100 grams of tuna fish you could intake around 655µg of vitamin A and retinoic acid equivalents. This is a significant amount of vitamin A and is about 70% of our suggested RDA.

Like vitamin D this vitamin is fat soluble. Retinoic acid is the active vitamin A molecule made by activating retinol. Vitamin A is also found in the body as retinal which converts to retinol or compounds with retinoic acid equivalent biological activity such as beta carotene.

Vitamin A is an antioxidant and is one of the more underappreciated vitamins. As this vitamin is fat soluble vitamin A is able to shield fatty acids from lipid peroxidation and oxidative stress. Vitamin A is used mainly within the eyes to support our vision. One symptom of vitamin A deficiency includes night blindness. We need sufficient vitamin A to support colour and low light vision. Vitamin A is very important in protecting our eyes from macular degeneration or deterioration as we age. Vitamin A also supports fertility in both males and females.

Niacin Or Vitamin B3

According to the suggested RDA of niacin we need about 16mg of this nutrient per day. You could look to obtain around 9mg of niacin from 100 grams of tuna fish or about 60% of our suggested daily intake. This is a very significant amount of natural source niacin.

Niacin is a water soluble B vitamin which naturally supports healthy energy levels. This means some water is needed to properly intake this vitamin. Our mitochondria are constantly making energy as ATP to support all of our critical body functions. Niacin is central to this process. Obtaining healthy amounts of niacin from our diet is one of the main benefits of eating tuna fish.

Vitamin B12

The suggested vitamin B12 RDA is 2.4µg per day. From tuna fish you could obtain a massive 9.4µg per 100 grams. This works out to be about 400% of our suggested RDA of this vitamin.

Vitamin B12 is another essential B complex vitamin which is also water soluble. Vitamin B12 is needed in DNA synthesis and mitochondrial metabolism. There are not many sources of this vitamin available to us and tuna fish is one of the most nutrient dense sources of natural vitamin B12. Support of healthy amounts of systemic vitamin B12 is one of the top benefits of regularly eating tuna fish.

Our bodies use vitamin B12 in various processes and one of the main deficiency symptoms of a lack of vitamin B12 is anaemia. This is when the body is not making sufficient red blood cells over a course of time and the body becomes severely fatigued. Patients with B12 deficiencies sometimes also suffer from limb tingling or paraesthesia.

Choline

We need about 550mg of choline a day according to the suggested RDA. As an animal food tuna is a really good source of choline. In 100 grams of tuna you could look to obtain about 65mg of choline or 12% of your suggested daily intake of this nutrient. This is very significant relative to other foods and supporting a healthy choline intake is one of the possible benefits from eating tuna fish.

Choline is not a vitamin or mineral but is an essential building block which the body needs to support itself. Choline provides our tissues with internal structural stability as part of cell membranes in addition to being a core part of the blood brain barrier structure. This prevents unwanted toxins and drugs from entering the brain. This nutrient also makes acetylcholine which is an important brain neurotransmitter.

Selenium

We need about 55µg of selenium a day as part of a healthy diet. Selenium is an important nutrient because we need a regular intake of this mineral to produce selenoproteins. One of the most important selenoproteins is glutathione peroxidase which makes a complex with glutathione to provide antioxidant support throughout the body. This is possibly the most important antioxidant complex within the body. Selenium also promotes thyroid gland stability through antioxidant functioning and thyroid hormone metabolism.

Tuna fish provides around 66% of our RDA of this important mineral per 100 grams. There is about 36.5mg of selenium in 100 grams of tuna fish making this one of the most nutrient dense food sources of selenium available. Eating tuna fish could then provide us with possible benefits in supporting our systemic antioxidant systems.

Iodine

The suggested iodine RDA is about 150µg a day. Within tuna fish there is roughly 18µg of iodine available per 100 grams or 12% of our daily intake of iodine. This is a significant amount of our daily intake of this important mineral.

Our bodies require and store iodine in the thyroid gland to produce thyroid hormones. These hormones are essential in helping to maintain optimal growth and development. Low levels of iodine are linked to lower brain activity and also lower IQs in children. Maintaining healthy levels of iodine could be one of the possible benefits of regularly eating tuna fish.

Overall tuna fish is rich in various nutrients such as phosphorus and various amino acids which could support our wellbeing. Other nutrients found in tuna fish include omega 3 fatty acids which may support cognitive health and cardiovascular health.

Summary

Tuna fish could provide many possible benefits to our overall wellbeing as a result of a high nutrient density. Eating nutrients found within tuna fish such as omega 3 fatty acids could have benefits to our cardiovascular and brain health. You also find high amounts of amino acids within tuna fish which may positively contribute to protein production and muscle building.

Tuna fish also provides us with a lot of phosphorus. There is about 20% of our RDA in 100 grams. This nutrient is also important in sustaining muscle growth. Phosphorus forms an important part of DNA and ATP. Research shows that phosphorus rich diets could have positive influences on bone density and ATP levels which may influence athletic ability.

Tuna fish contains about 29% of our vitamin D and 70% of our vitamin A RDA per 100 grams. Vitamin D is important in helping us to regulate sleep patterns and vitamin A is important in encouraging optimal fertility as well as eye health.

Tuna fish also contains 60% of our niacin intake and 400% of our vitamin B12 intake per 100 grams. These B vitamins help to encourage or support our energy levels throughout the day while vitamin B12 is important in preventing anaemia. There is also about 66% of our RDA of selenium and 12% of our RDA of iodine within 100 grams of tuna fish. Selenium supports our antioxidant systems and iodine helps to maintain healthy levels of important thyroid hormones.

Overall there are many possible benefits of eating tuna fish due to the presence of important nutrients such as phosphorus and omega 3 fatty acids.

You can find more interesting articles below.

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Health Benefits Of Eating Thyme

Thyme is a naturally growing herb and regularly eating thyme may offer various health benefits because of concentrated bioactive compounds.

This plant originates from the Mediterranean and is used to spice up many different dishes. This is largely because of an effect on food flavor or aroma. Thyme is available in many grocery stores both as a fresh herb and sometimes as a cold pressed oil. Some studies have found that thyme is able to reduce oxidation of some frying oils from heating and preserve oil tocopherols. One popular culinary use of thyme is alongside oregano within a fresh salad.

Thyme has been used in many different cultures as part of medicinal preparations throughout the years and is a wild medicinal plant. The Ancient Sumerians and Egyptians both used thyme as a medicinal. Some example applications include for bronchitis and coughs partly because of mild expectorant effects. Thyme is also a mild antiseptic and has been used historically for gastrointestinal issues.

This herb is also known for immune system regulating effects and possible suppression of inflammation. Thyme could also protect DNA from damage within the body and could have Alzheimer’s preventative effects too. These possible health benefits of consuming fresh thyme may result from various nutrients and phenolics.

Here the known research on thyme will be condensed to clearly show how thyme could influence your health and provide possible benefits when eaten regularly.

How Thyme Offers Health Benefits

Thyme is considered to be one of the most important medicinal plants in the world. Thyme is considered to be rich in phenolic compounds which are known for antimicrobial effects and also sulfur compounds.

This herb seems to be rich in antioxidant phenolics but is not as nutrient dense as other foods or herbs in raw vitamins and minerals. There are a couple of very strong bioactive compounds within thyme including thymol and carvacrol. Thyme oils contain up to 50% thymol and carvacrol. Thyme extracts also contain other bioactives such as luteolin, p-cymene, linalool, γ-terpinene, ortho-cymene and apigenin.

Core Nutrients Within Fresh Thyme

Nutrients are considered to be central to the medicinal or health supporting benefits of any medicinal herb or food. Thyme has a reasonable nutrient density and nutrient profile. Thyme is thought to contain high amounts of iron, vitamin C, folate and zinc. These could contribute to possible health benefits of eating fresh thyme.

Vitamin C

Vitamin C is a core nutrient present in many herbs which are thought to promote wellness. Within thyme there is 160 mg of vitamin C per 100 grams. 100 grams is a lot of thyme but this is a high nutrient density of vitamin C per gram of food which could improve dietary nutritional quality. Our RDA for vitamin C is also 90mg. Per gram thyme really adds to this RDA and vitamin C should form a large part of possible health benefits from eating thyme.

Vitamin C is an antioxidant vitamin which reduces total oxidative stress within the body and supports healthy immune system functioning. This vitamin may reduce the appearance of skin of aging and research suggests vitamin C is cancer preventative.

Beta Carotene And Vitamin A

2850 µg of beta carotene and this converts to 4750 IU of vitamin A per 100 grams of fresh thyme. This supports our vitamin A RDA of 900µg.

Beta carotene is used independently in the body but also converts to vitamin A. Vitamin A is an antioxidant which supports optimal eye health and fertility. This vitamin is also linked to optimal brain functioning. Beta carotene is a natural antioxidant and contributes to reducing systemic oxidative stress. This compound may stimulate immune cell production and be preventative of cancer.

Folate

Folate is an interesting B complex vitamin. There is 45 µg of folate per 100 grams of thyme which contributes to our RDA of 400 µg.

Healthy level of folate are needed for healthy growth and development. This is because of a role in amino acid metabolism and DNA synthesis. Folate also contributes to myelin formation and neurotransmitter production. These are important for optimal brain health and development as we age.

Iron

Thyme contains an incredible 17.4 mg of natural source iron per 100 grams which is over 100% of our iron RDA. Support of healthy iron status is therefore a core part of the possible health benefits of eating fresh thyme. The high vitamin C content of thyme also helps to improve iron load into the body for an added iron boost.

The iron content of thyme could support a reduced risk of anaemia. This is because iron is essential for healthy red blood cell formation and maintains oxygen status throughout the body. Iron supports healthy blood flow to our muscle and brain providing vital nutrients to our organs.

Zinc

Thyme supports health zinc levels with the body as this herb provides 1.81mg of zinc per 100 grams of thyme. Our zinc RDA is 11mg.

Zinc is another important mineral which adds to the antioxidant capacity of the body. Healthy levels of zinc also support immune status and infection resistance. Zinc is heavily linked to testosterone levels and fertility. Zinc may also offer some neuroprotective ability in the correct concentration within the brain.

Manganese

Manganese is an important mineral for our bodily antioxidant systems and supports healthy blood glucose levels.

There is 1.72mg of manganese per 100 grams of thyme which supports healthy antioxidant status and may also support optimal athletic performance. Our RDA for manganese is around 2.3mg. Therefore support of healthy manganese levels could contribute to the overall possible healthy benefits of eating fresh thyme.

Potassium

Potassium is an essential electrolyte within our bodies that encourages healthy muscle movements and nerve signalling.

There is about 609 mg of potassium per 100 grams of thyme which contributes to our recommended intake of 4,700mg per day. Healthy potassium levels are linked to heavily reduced risks of strokes.

Dietary Fibre

Thyme is particularly rich in dietary fibre and contains 14 grams of dietary fibre per 100 grams. Thyme is thought to contain high amounts of cellulose, lignin an hemicellulose fibres.

Dietary fibres are complex carbohydrates or sugars is not digestible to humans but our gut bacteria thrive on them. Health promoting gut bacteria are becoming more recognised for their influences on our health. They supress the growth of pathogenic bacteria and may also provide us with health supporting compounds.

Pathogenic gut bacteria or microbes can cause systemic inflammation. They may disturb balances within our body and cause inflammatory skin conditions. Some microbes can cause acne from skin sebum production. Through the provision of dietary fibre thyme could provide possible health benefits such as improvements in skin or gut health.

Thyme And Gut Health

Interestingly thyme and carvacrol rich water has been used as a traditional medicine to aid digestive disorders. Modern research has found strong evidence to support these claims.

One study found that individuals consuming thyme extracts had higher levels of specifically characterised health supportive gut bacteria. They also had improvements in gastrointestinal symptoms. Gut health is also thought to influence obesity risk and this is another possible health benefit of eating fresh thyme.

Thyme dietary fibre may encourage the growth of health promoting gut bacteria while reducing the amounts of pathogenic microbes via bioactives like thymol or carvacrol. Some studies believe thyme could be similar in strength to some antibiotics. Thyme antioxidants may also support gut health.

This herb may also have powerful anti fungal effects against some Aspergillus and candida fungi which could be because of specific thyme phenols. Thyme and thymol both supress the growth of some nasty bacteria including Staphylococcus aureus, Salmonella typhimurium and Helicobacter pylori.

Other studies have shown that thyme extracts could have effects against HSV-1 Herpes. Thyme extracts are also a part of products used to treat skin conditions such as acne and anti aging formulations. There is also a skin photoprotective element to thyme as revealed by research.

Thyme And Brain Health

Some studies show that thyme may be preventative of or supportive for individuals with Alzheimer’s disease. In Alzheimer’s disease large amounts of oxidative stress build up within specific brain areas. According to recent studies thyme carvacrol may protect against Alzheimer’s disease.

Antioxidants such as carvacrol which is found in thyme support our health and provide possible benefits in their ability to cleanse the body of harmfully reactive compounds.

Research shows that fresh thyme has a strong antioxidant capacity. Thyme is in an exclusive group of tested herbs as being extremely potent in antioxidant content. There may be up to 30 times more antioxidants in thyme than garlic and 2.8 more than ginger. This antioxidant activity has been measured as being powerful enough to protect DNA from damage. Thyme may also be preventative of some cancers because of compounds like salvianolic acid, carvacrol, rosmarinic acid and p-cymene which are very strong antioxidants.

Carvacrol is a potent antioxidant which is found in large amounts within thyme in addition to other phenolic antioxidants. Thyme carvacrol could support more optimal brain health through oxidative stress cleansing. Other strong thyme antioxidants may include thymol as this thyme compound is thought to be able to cleanse free radicals in oils.

Our mitochondria in particular produce reactive oxygen species which create large amounts of oxidative stress. Carvacrol or other thyme antioxidants could cleanse stress inducing compounds which form within the brain and other body organs to support our health.

Thyme And Inflammation

Antioxidant capacity within the body and systemic inflammation are usually very closely related. This means that plant extracts containing strong antioxidant compounds should in theory assist with reductions in inflammation. Some herbs have extremely powerful effects in comparison to others.

Research has observed that thyme could suppress the inflammatory responses from some cells and therefore suppress systemic inflammation. Thyme extracts seemed to reduce the secretion of systemic inflammatory compounds such as IL-6 and IL-1β cytokines. This is thought to be due to compounds such as carvacrol.

Other studies have shown that thyme could reduce the oxidation of LDL and this could support cardiovascular health or reduce risks of stokes. In fact there are various studies supporting possible health benefits of eating thyme or thyme extracts for reducing risks of diabetes and inflammatory cardiovascular diseases.

This may be due to various nutrients or bioactives which are supportive of cellular structure or antioxidant status. Thyme extracts have been shown to be able to support healthy blood insulin and glucose levels which are implicated in diabetes risk.

Fresh Thyme And Immune System Benefits

Some of the inflammation suppressing effects of thyme are thought to extend to immune cells such as macrophages. These are important cells within our immune system. Macrophages digest circulating pathogens as part of the immune response to protect the body from infections. Downregulating immune inflammation would support immune system health and could provide various possible health benefits as a result.

Various studies support the immune system boosting effects of fresh thyme extracts. Thyme extracts may increase total circulating amounts of various immunoglobulins. These are antibodies which intercept pathogens and alert immune cells to their presence in the body. This is vital to protecting the body from infection.

The same studies show reductions in CRP which is an indicative marker of oxidative stress and inflammatory cytokines. Some studies also show that thyme may have effects against influenza viruses. The rich vitamin C and zinc content of thyme may also contribute to natural immune resistance against infections. Thyme may also downregulate inflammatory responses linked to allergies within the body. Eating fresh thyme could therefore have possible benefits in supporting immune system health and inflammation reduction.

Overall thyme presents many possible health benefits from gut health support to reduced cardiovascular disease risk as a result of inflammation suppressing compounds.

Summary

Thyme is a herb which has been used for many years as a health supportive extract and food because of bioactive compounds specific to thyme. Extracts of thyme were used by the ancient Sumerians and Egyptians. Thyme extract is a traditional cough and bronchitis remedy too.

This herb is very popular in food dishes and could be used alongside oregano in a fresh salad. Thyme is able to reduce the oxidation of some frying oils from heating too.

There is a rich pool of antioxidants within thyme and thyme oils. Thyme is one of the strongest antioxidant herbs gram for gram. There may be 30 times more antioxidants in thyme than garlic. The antioxidant prowess of thyme is so great that thyme bioactive compounds and vitamins could support reductions in systemic inflammation while reducing DNA damage.

The main thyme bioactive compounds are thought to be thymol and carvacrol. Thyme also contains compounds such as rosmarinic acid and p-cymene which form part of a unique bioactives profile. The core health supportive nutrients or more dense nutrients of thyme are thought to be vitamin C, zinc, iron, dietary fibres, manganese and beta carotene. These are able to support our gut health, immunity and systemic antioxidant levels. A strong iron content could be preventative of anaemia.

Thyme dietary fibres may support the growth of health promoting gut bacteria while thyme compounds like thymol suppress the growth of nasty gut bacteria. Some thyme compounds may be as strong as antibiotics.

Some of the core researched health promoting effects of thyme extracts may include reductions in pathogenic bacterial content, healthy gut bacterial support, support of optimal brain functioning and reductions in unhealthy systemic inflammation which could lead to cardiovascular diseases.

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Flax Seeds Benefits For Brain Health

Flax seeds may have benefits for brain health because of their rich fatty acid content. Our brains are very nutrient hungry. Brain tissue requires a constant stream of cellular health supportive nutrients. Not just energy supporting molecule but structural parts too.

Fat forms an important part of brain tissue which supports the brain both structurally and functionally. Brain tissues contain a high amount of fat relative to other parts of the body. Maybe the most other than fat deposits. There is a very high amount of omega 3 and omega 6 polyunsaturated fatty acids within the nervous system along with other fats too.

Flax seeds are a rich source of bioactive compounds such as polyunsaturated fatty acids. These are able to integrate into brain or nerve cell membranes. Flax seeds contain high amounts of an omega 3 fatty acid known as alpha linolenic acid. This also converts into other omega 3 fatty acids and is why alpha linolenic acid is a possible brain health supportive nutrient.

Flax seeds are one of the most nutrient dense sources of fatty acids such as alpha linolenic acid on the planet. This makes flax seeds of interest to people who would like to support brain health. Fats have a really bad reputation in health and wellness communities but they are needed as part of a healthy diet.

Here the possible benefits of flax seeds for the optimal health our brain will be outlined to show why you may wish to add more of this food to your diet.

Flax Seed ALA And Brain Health

You may have heard of DHA or EPA omega 3 fatty acids. ALA or alpha linolenic acids is another omega 3 fatty acid which you can find in plants. This omega 3 fatty acid also converts to DHA and EPA within the body.

Flax seeds are one of the richest source of alpha linolenic acid on the planet. Research suggests that alpha linolenic acid may have a strong functional significance in the brain.

Diets rich in flax seeds may improve brain weight and density of brain fatty acids. This includes flax seed omega 3 fatty acids such as alpha linolenic acid or DHA. Omega 3 fatty acid deficient diets may reduce the total omega 3 fatty acid content of forebrain. Research also suggests that omega 3 supplements may improve omega 3 levels by 50% within the brain.

This is not a surprise considering the significant structural and functional role of fatty acids in brain functioning. Brain and nerve cells wrap themselves in layers of fat tissue. This fat tissue is called myelin. Myelin assists with speeding up the process of nerve transmission. Speed of nerve transmission is essential for optimal cognition and responsiveness to environmental changes.

Flax Seeds And Thinking Speed

Brain neurotransmitter levels have been shown to improve with flax seed intake and this is also influential on the health of the brain. Neurotransmitters are important for ensuring signals within the brain are sent efficiently for optimal brain functioning and responsiveness.

Initial research with DHA suggests that this omega 3 fatty acid is associated with more optimal learning ability and spatial awareness. This could be due to the role of essential fatty acids in myelin and brain or nerve cell transmission. Another clinical study found that the regular consumption of flax seeds improved verbal fluency and cognition in older adults.

Neuroprotection

Fatty acids like our bodies are very prone to oxidative damage. Research suggests that flax seeds could be protective of brain development in unborn babies and some studies show they support improvements in sex hormone levels.

Flax seeds may also have mild neuroprotective abilities in some cases because of an antioxidant characteristic. This may also raise the protective antioxidant levels in the brain to reduce oxidative stress within the brain. Antioxidants also preserve fatty acid health promoting status and prevent them going rancid.

Some conditions create ammonia toxicity within the body. Flax seed oil is thought to have some capacity to protect nerve cells from ammonia caused stress damage and maintain healthy cognition. The linoleic acid and alpha linolenic acid content of flax seeds could contribute to this. The regular consumption of flax seeds could also protect the energy levels of the brain to prevent mental fatigue.

Flax Seeds And Nervous System Stresses

Dietary flax seed may also reduce risk of brain or nervous system stress and associated disorders. This may be because of the supportive functions of fatty acids such as alpha linolenic acid or DHA.

Depression is a mood disorder which influences daily performance. Depressed individuals seem to have low EPA and DHA levels in many cases. Clinical studies have also shown that flax seed supplements could also reduce symptoms of depression. Other studies have found that flax seed supplements may be able to modulate anxiety too.

One study found observable improvements in brain signalling from flax seed consumption in depressed people. Research suggests this is attributable to the high ALA or alpha linolenic acid content of flax seeds. ALA is able to cause neurogenesis or nerve growth within important brain areas via brain growth factor release. Brain growth factor is linked to improvements in cognitive ability.

This therefore presents flax seeds as being supportive of optimal brain health. Flax seeds may reduce nervous system stresses or disorders such as depression. Oils from flax seeds have been shown to support the mental health of children with bipolar disorders.

Flax Seed Oils And Brain Inflammation

Omega 3 fatty acids such as those obtainable from flax seeds seem to be calming on systemic inflammation within the body and this could also positively influence brain health too.

Reductions in pro inflammatory cytokines have been observed with omega 3 fatty acid use and this may be an influencing factor in depression. Omega 3 fatty acids also support cell membrane fluidity and structure which are all factors which could reduce symptoms of depression.

Some studies show that the inclusion of some healthy fat sources in our diet such as flax seeds may contribute to reducing the risks of neurodegeneration and neurodegenerative diseases. Fatty acids within flax seeds may also strengthen the blood brain barrier to further support the health of the brain.

Flax Seed Antioxidants And Brain Health

Flax seeds also contain various bioactive compounds which act as antioxidants within the body.

Lignan is polyphenol produced by flax seeds which humans and gut bacteria are able to digest. Some studies suggest that this compound is able to improve cognition because of antioxidant properties which may lower inflammation. Lignan digestion products from gut microbes may also reduce systemic inflammation within the brain. Flax seeds also contain healthy levels of antioxidant tocopherols or vitamin E which may contribute to lowered risk of Alzheimer’s disease.

Antioxidant compounds such as lignan and tocopherols may therefore contribute to the inflammation lowering qualities of flax seeds and support more optimal brain health.

Flax Seed Dietary Fibre And Brain Health

Around 40% of the total flax seed nutritional contents is dietary fibre. These are tough or complex sugar chains which humans can not naturally digest themselves but our gut microbes can. Dietary fibre can consist of cellulose or lignin which you find in plant cells. These compounds maintain the overall robustness of plants.

Healthy amounts of dietary fibre in our diet promotes gut health and could also protect us against some diseases. The gut brain axis is an important contributor to mood disorders such as anxiety or depression throughout our life.

Some harmful bacteria produce mild toxins in the body which increase systemic inflammatory responses and oxidative stress. Healthy gut bacteria prevent these from growing in the body and reduce risks of systemic inflammation. This includes the brain and is one means as to which flax seeds could influence brain health through gut microbes. Lowered levels of inflammation are more supportive of higher cognitive abilities.

Some studies suggest that individuals with depression could benefit from flaxseeds. This is because they may reduce the growth of bacteria which could worsen factors that influence depressive symptom risk such as inflammation.

Flax seed fatty acids such as alpha linolenic acid are also able to influence the growth of gut microbes. Studies show that flax seeds may enhance growth of health supportive gut bacteria because of bioactive compounds.

They may also tighten gaps between gut cells to prevent leaky gut and further inflammatory damage from health harming bacteria. Our gut bacteria produce small fatty acids from their own digestion which are thought to influence brain health via anti inflammatory effects within the body.

Fatty acids like alpha linolenic acid and gut bacteria supportive compounds provide flax seeds with possible brain health supportive benefits.

Summary

Flax seeds are rich in nutrients which could have benefits for the health of our brain. Brain tissue contains a large amount of fatty acids and these are important both functionally and structurally.

Flax seeds provide a source of these being rich in alpha linolenic acid which is able to convert into other omega 3 fatty acids for the body to use. Flax seeds may cause an accumulation of omega 3 fatty acids in the forebrain.

Fatty acids play an important role in myelin sheath formation. This is responsible for speed of nerve transmission. Flax seed intake may improve cognitive functioning and learning. There are also significant increases in neurotransmitter levels with flax seed consumption which support the optimal functioning of the brain.

Clinical studies show that flax seed supplements could reduce symptoms of depression or anxiety. The high alpha linolenic acid content of flax seeds is thought to be the reason for this. Alpha linolenic acid may stimulate brain growth factor release which is linked to healthy cognitive functioning.

Flax seeds could also reduce levels of inflammation within the brain and support higher antioxidant levels to offer neuroprotective benefits. They may strengthen the blood brain barrier too. Excessive oxidative stress and inflammation can cause damage to nerve and brain cells. Flax seed antioxidants may play a large part in this alongside the fatty acids within flax seeds. Lignan and tocopherols have been identified as core antioxidants of flax seeds.

Flax seeds are also able to influence brain health through gut microbes. Health promoting gut microbes reduce systemic inflammation and flax seeds promote the growth of these. Flax seeds may also reduce leaky gut. This could lower the risks of depression or anxiety.

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Flax Seeds Benefits For Skin Health

Flax seeds or linseed may have benefits for skin health when regularly eaten in our diet. This food is rich in natural and healthy oils that can contribute to the wellbeing of the skin. Flax seeds are also sometimes called alsi seeds.

Flax seeds accumulate oils in their seeds as part of their growing or developmental process. This is one of the main reasons for consuming this food as part of your diet. Flax seeds are easy to integrate into various dishes and may actually improve the visual appearance of some of your dishes too. A healthy addition of flax seeds may also add depth in texture to a meal.

A rich fraction of healthy fatty acids can contribute to the nutritional needs of the skin which is hungry for healthy fats and hormone production too. Recent research reveals how important flax seeds could be for our health and dietary polyunsaturated fatty acids may modulate skin properties.

Nutritional deficiencies in fatty acids can lead to skin conditions such as eczema. Maintaining healthy skin is very important in the production of our internal body systems from external damage.

Here the possible benefits of flax seeds for skin health will be considered to identify whether this is a food you would consider adding to your diet.

How Flax Seeds Or Linseed Benefit Skin Health

Our body is contains layers of membranes which are rich in fatty acids and proteins. The skin is an external representation of these inner cell membranes and surrounds the outer body in layers. Our skin is considered to be one of the largest organs in the body.

Our skin forms a protective barrier to external stresses that would otherwise cause damage to important parts of the body and limit survival. This includes rays from the sun and damage from environmental toxins or also pathogenic bacteria.

The health of the skin is overlooked but is important for overall wellness and also for maintaining a youthful appearance into old age. The composition of the skin is approximately 60% fatty acids. This emphasizes how important fatty acids are for skin health. The high fatty acid content of the skin is mostly due to phospholipid bilayers. Phospholipids are a mix of lipids or fat and phosphorus as phosphate.

Such a rich percentage of fatty acids is why maintaining a healthy dietary intake of healthy fats is so important. Fats are also a limiting factor in the production of some hormones such as steroid hormones and a healthy dietary balance of fat is very important for our wellness. Deficiencies in fat intake can lead to eczema like skin conditions or skin scaling.

As a source of healthy fatty acids or fats flax seeds offer possible health benefits for the overall health and wellbeing of our skin.

Flax Seed Fatty Acids And Skin Health

Flax seeds are rich in specific fatty acids which can be integrated into cell membranes once they have been digested. The oil fraction of flax seeds contains alpha linolenic acid and linoleic acid. These are considered to be healthy fatty acids because they are polyunsaturated. Flax seeds are one of the richest sources of alpha linolenic acid and polyunsaturated omega 3 fatty acids available.

About 50% of the total flax seed oil fraction is alpha linolenic acid and this fatty acid makes up about 22% of the whole flax seed content. Linoleic acid has been shown to be a main fraction of skin fatty acids along with oleic acid in living skin layers.

How Alpha Linolenic Acid And Linoleic Acid Benefit Skin Health

Alpha linolenic acid is an essential fatty acid and must be acquired in our diet via foods like flax seeds. Alpha linolenic acid is a precursor of the polyunsaturated omega 3 fatty acids EPA and DHA. Linoleic acid is also an essential fatty acid and converts to other polyunsaturated fatty acids in the body as they are needed.

Research shows that dietary fatty acids could influence skin function and characteristics of the skin. Especially polyunsaturated fatty acids such as those found in flax seeds. EPA and DHA have been shown to have some effect in improving symptoms of dermatitis and acne. These fatty acids seem to have inflammation reducing effects.

Deficiencies in linoleic acid are linked to skin lesions and diets rich in alpha linolenic acid are linked with improvements in skin traits associated with skin wellness. Clinical deficiencies in alpha linolenic acid cause scaly dermatitis and skin atrophy. Alpha linolenic acid may have overall inflammation suppressing effects on the skin via reducing levels of systemic inflammatory cytokines.

Research has also found that linoleic acid may be heavily implicated in skin diseases such as acne or atopic dermatitis. Linoleic acid may have inflammation reducing effects and could assist wound healing. Linoleic acid is also used in cosmetic skin products for skin moisturizing and barrier repair properties. Initial research shows that linoleic acid could have photoprotective effects. Linoleic acid and alpha linolenic acid may have anti wrinkle properties through skin collagen production or skin hydration.

Alpha Linolenic Acid And Gut Microbes

Some fatty acids such as alpha linolenic acid are able to modulate gut microbial growth and this could also have benefits for skin health. Some pathogenic microbes are able to change the skin environment and cause skin diseases such as acne or eczema.

Our more health supportive gut or skin microbes are able to support skin health via exchanging nutrients and preventing harmful pathogens from thriving. This could be another more indirect means as to how healthy fatty acids like alpha linolenic acid support skin wellness.

Flax seeds are also a source of prebiotic dietary fibre which can improve gut microbe health. About 28% of flaxseeds by weight is dietary fibre.

Flax Seed Antioxidants And Skin Health

Flax seeds are also a source of antioxidant tocopherols, beta carotene, polyphenols and plant sterols. Fat soluble antioxidants such as those found in flax seeds are important for stabilising fatty acids and may prevent oil rancidity.

They could assist with supporting skin health via reductions in oxidative stress and inflammation within the skin. Via reductions in oxidative stress or damage flax seed antioxidants could prevent skin damage.

Antioxidants are also important for preventing cancers such as skin cancer from oxidative damage or radiation. Some fatty acids which are found in flax seed oil have also been shown to have possible effects against cancer in preclinical tests.

Researched Benefits Of Flax Seeds For Skin Health

Studies show that omega 3 and 6 polyunsaturated fatty acids such as those found in flax seeds are digested as triglycerides and absorbed as fatty acids. Some studies show that flax seeds may have favourable influences on blood triglyceride or fatty acid levels.

The consumption of flax seeds may also reduce skin sensitivity and improve skin barrier function. Other noticeable effects were reductions in skin roughness, scaling and there was an associated increase in skin hydration. Via improvements in these skin characteristics flax seeds and flax seed oil may have benefits to skin health.

Alpha linolenic acid is considered to be the main active for these effects on skin health and aging. Flax seeds may also influence skin aging through reductions in inflammatory oxylipins. Supplemental flax seed oil may have stronger effects in protecting the functioning of the skin than dietary flax seeds. Preclinical tests with an innovative flax seed topical gel shows promise as a skin rejuvenating or enhancing cosmetical product.

Trials with flax seed oil supplements found they were able to reduce the size of foot ulcers and assist with wound healing. Similar studies have also concluded that flax seeds could influence wound healing because of antioxidant plant compounds and fatty acids. Flax seeds seem to suppress skin cell inflammatory cytokines as part of this process. This would add to the associated benefits of flax seeds for promoting skin health because the skin is often replenishing from wounds.

Other trials also suggest that flax seeds could reduce risk of cancers like skin cancer because of influences on anti tumor responses. Research suggests that this may be due to alpha linolenic acid.

Overall flax seeds and flax seed oil may have benefits to skin health via modifying skin characteristics or supporting skin structure.

Summary

Flax seeds may have benefits for skin health as a supplement or when eaten in our diet. The oil of flax seeds is responsible for most of the possible benefits of flax seeds discovered through research.

Our skin forms a protective barrier to external stresses and is largely made of fatty acids. Regular intake of healthy fatty acids supports the maintenance of the skin. Deficiencies in fatty acids or fat can lead to skin conditions.

Flax seeds are rich in specific fatty acids which can be integrated into skin cells once digested. Flax seeds contain high levels of the essential fatty acids alpha linolenic acid and linoleic acid which must be consumed in our diet.

Some polyunsaturated fatty acids could influence skin function and skin characteristics. EPA and DHA have been shown to be able to effect dermatitis and acne. Linoleic acid and alpha linolenic acid may have anti wrinkle properties through skin collagen production or skin hydration.

Research with flax seeds shows that they regular consumption may reduce skin roughness, scaling and could improve skin barrier function. Topical flax seed gel may be an effective and innovative skin rejuvenating product.

Flax seeds could influence wound healing because of antioxidant plant compounds and fatty acids. They may also reduce systemic inflammation and factors that influence skin aging.

Prebiotic dietary fibre from flax seeds may improve gut microbe health and improve skin health through reducing numbers of pathogenic microbes. These can influence skin diseases such as acne or eczema.

Research suggests that flax seeds and flax seed oil may have benefits to skin health via modifying skin characteristics or supporting skin structure.

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Swiss Chard Health Benefits : How Healthy Is Swiss Chard

Swiss chard is a healthy food that is rich in various essential nutrients that could provide us with many different health benefits. Research shows that Swiss chard leaves have high amounts of potassium and magnesium. These are two minerals which are lacking in more acidic modern diets. Swiss chard is also rich in some vitamins like vitamin K or vitamin C.

The leaves of Swiss chard are a source of many different bioactive plant compounds with possible health promoting benefits. This includes antioxidant pigments and phenolics which you find specifically within Swiss chard.

Some green leaves are toxic or contain deterrents like spikes but Swiss chard leaves are very edible. Swiss chard is a very close relative of beet greens or beetroot and share similar looking leaves. They can be included together in a healthy microgreens and nut salad for example.

If you would like to read about the possible health benefits of regularly eating beet greens or beetroot leaves then you can do so in the link below.

Swiss chard shares a similar antioxidant strength to beet greens. The regular consumption of antioxidant rich foods is thought to be preventative of many chronic inflammatory diseases. The leaves of Swiss chard may be healthy for us as they could prevent diseases such as cardiovascular disease and cancer. Swiss chard may also contain natural antifungals and antibacterial compounds.

In this article the possible health benefits of eating Swiss chard and their nutrient contents are considered to confirm how healthy this foods is for us.

Swiss Chard Nutrient Contents And Health Benefits

Swiss chard could be considered to be healthy because of a rich nutritional content. This relative of beet greens or sugar beet contains high amounts of beta carotene and zeaxanthin which are strong antioxidants.

Antioxidants are considered to offer possible health benefits because of their ability to reduce risks of some chronic diseases. The leaves of Swiss chard are a traditional remedy for some kidney and liver diseases. They are also used as an immune system stimulant. Current research suggests that Swiss chard has a nutritional profile suitable to include in modern diets.

The nutritional contents of Swiss chard are listed below as amount of nutrient per 100 grams. This gives you an idea of the nutrient density of Swiss chard and why this food is worthwhile including in your diet or why Swiss chard could provide health benefits.

Vitamin K

One of the most nutrient dense vitamins found in Swiss chard leaves is vitamin K. There is thought to be around 830µg of vitamin K within Swiss chard leaves. This is nearly double the amount found in beet greens. Our RDA is thought to be 120µg of vitamin K a day. Swiss chard should therefore be considered as an incredible source of vitamin K.  

Vitamin K is a fat soluble vitamin. Phylloquinone or vitamin K is important for our health as part of wound healing and blood clotting. Swiss chard could be healthy for us through improving vitamin K status and may have health benefits in assisting with optimal wound healing.

Vitamin C

There is a very substantial amount of vitamin C in Swiss chard leaves. Research estimates that there is 30mg of vitamin C per 100 grams of Swiss chard and is similar to beet greens. Your RDA for vitamin C is thought to be 90mg. Swiss chard therefore offers a significant amount of dietary vitamin C and is a healthy source of this vitamin.

Vitamin C is very influential on our wellness. This water soluble vitamin prevents oxidative stress build ups within the body on a day to day basis. Chronic oxidative stress leads to excess inflammation and this could also cause damage within the body. Chronic inflammation also leads to chronic diseases and chronic oxidative stress causes cell ageing.

Vitamin C is able to cleanse the cells of oxidative stress and is preventative of these health outcomes. This vitamin may also support healthy collagen production and could reduce appearance of skin aging. This vitamin is really important for optimal wound healing and immune system functioning. Research suggests that vitamin C is also a cancer preventative vitamin.

Swiss chard leaves have been shown to possess a very potent antioxidant capacity and this is due to antioxidants like vitamin C that can be found in Swiss chard.

Regularly eating Swiss chard may be healthy or provide health benefits in reducing risk of some diseases because of improved vitamin C levels.

Vitamin A

The RDA for vitamin A and retinoic acid equivalents is 900µg. Swiss chard provides 306µg of vitamin A and retinoic acid equivalents per 100 grams. Swiss chard could contribute significantly to our daily vitamin A requirements and provide a healthy source of this vitamin.

Vitamin A is an essential antioxidant which supports optimal eye health. Vitamin A sufficiency also supports optimal fertility in men and women. This vitamin could also support optimal brain functioning and development via antioxidant protection.

You can read our articles on the benefits of vitamin A for brain health and male fertility here.

Regularly eating Swiss chard could provide potential health benefits or support our health via protecting fertility and eye health as a healthy source of vitamin A.

Beta Carotene

Swiss chard leaves contain a comparable amount of beta carotene to beet greens and offer a healthy source of this vitamin A form. There is an RDA for vitamin A but not for beta carotene. There is thought to be 3650µg of beta carotene within the leaves of Swiss chard.

Beta carotene is a natural antioxidant that is able to convert into useable vitamin A. This compound is like vitamin C in a similar ability to cleanse the body of free radicals that can cause systemic inflammation. Beta carotene protects cells from DNA damage which is preventative of cancer. This antioxidant may also be an immunostimulant that promotes the production of natural killer cells and lymphocytes.

Regularly consuming Swiss chard will naturally elevate levels of beta carotene and could therefore provide health benefits in supporting healthy cellular conditions throughout the body.

Alpha Carotene

Swiss chard also contains some alpha carotene. Alpha carotene is not an essential nutrient but adds to the total carotenoid content of Swiss chard as part of the carotenoid family. There is thought to be around 45µg of alpha carotene within Swiss chard.

This compound has similar antioxidant activities to beta carotene and can form retinol or vitamin A. Alpha carotene is thought to protect the body from accumulated oxidative stress and risk of cancer due to carotenoid specific antioxidant activity. They are thought to protect fatty acids from oxidative stress damage caused by free radicals. Alpha carotene and beta carotene may associate with LDL to protect cardiovascular health.

Just like vitamin A alpha carotene could influence immunity and the activation of enzymes which remove carcinogenic toxins.

Zeaxanthin And Lutein

The carotenoid family pigments zeaxanthin and lutein are both found in very high concentrations within Swiss chard. There is an estimated 11,000µg of zeaxanthin and lutein within Swiss chard.

These carotenoid family compounds share many similar properties. They are both fat soluble nutrients. They are also very strong antioxidants. Humans can’t produce zeaxanthin or lutein. These carotenoid pigments both accumulate in the skin and eyes.

The potential health benefits of zeaxanthin and lutein centre around antioxidant qualities. These carotenoids can provide intense protection from light or UV damage to the body or eyes. Some studies also suggest that zeaxanthin could be reduce the oxidative stress that influences some neurological conditions. Zeaxanthin may have preventative health benefits against the risks of developing cancer.

Lutein and zeaxanthin are both thought to play roles in the prevention of age related eye diseases. This includes macular degeneration or cataracts. Lutein may improve eye macula density and could also protect some areas of the brain from oxidative stress. Research suggests that lutein could improve memory and reasoning.

Both Lutein and zeaxanthin have also been shown to protect the activity of brown adipose tissues or brown fat. They are able to do this via simultaneously stimulating mitochondrial growth and preservation of the mitochondria.

Betaine

There is estimated to be 0.3mg of betaine in Swiss chard per 100 grams. Betaine is formed from choline and is also bioavailable in our diet. Betaine is thought to have strong antioxidant properties that enable the body to be protected from oxidative stress. Research has found that this protective effect is strong within the liver.

Dietary betaine may also improve vitamin A and glutathione antioxidant levels. There is no recommended daily intake amount for betaine but this is another example of the nutritional support offered by Swiss chard.

Betaine is one of the various carotenoids which play a massive role in the possible health benefits of eating Swiss chard. They form a crucial reason why Swiss chard leaves are so healthy.

Swiss Chard Phenolics

Swiss chard is a source of various bioactive compounds. These include myricitrin, vitexin, p coumaric acid and rosmarinic acid. Myricitrin is a plant flavonoid which may have some antioxidant capacity. P coumaric acid is a phenolic acid that may also have antioxidant capabilities.

Studies suggest that rosmarinic acid may be a very dominant compound in this plant. Rosmarinic acid is a strong antioxidant compound that has been linked to the possible stimulation of hair growth from rosemary extracts. You can also find vitexin in beet greens. This is an antioxidant flavonoid glycoside with tumor preventative properties and may also assist with wound healing.

The leaves of Swiss chard seem to have a mild antimicrobial activity against some pathogenic microbes as well. P coumaric acid seems to possess some antifungal properties which adds to the antipathogen potential of Swiss chard.

Swiss Chard Minerals

An adequate intake of minerals is essential for our wellbeing and Swiss chard is thought to be a really healthy source of these.

Manganese

Swiss chard leaves are believed to be a healthy source of manganese. In Swiss chard leaves there is about 0.366mg of manganese per 100 grams. Our RDA for manganese is 2.3mg. Swiss chard could support a significant portion of our required manganese intake per day as part of a healthy diet.

Manganese is important for our overall metabolism and support healthy blood glucose levels. This mineral also influences growth and the production of some hormones. Manganese is also important for the production of the antioxidant enzyme superoxide dismutase. Current research supports manganese as being supportive of improved athletic performance.

As a source of manganese Swiss chard may contribute to healthy energy production and prevention of antioxidant damage.

Magnesium

Another mineral which you could find in a high nutrient density within Swiss chard is magnesium and could be considered to be a healthy source of this mineral. There is thought to be around 81mg of magnesium per 100 grams of Swiss chard leaves. The RDA for magnesium is 420mg. Swiss chard therefore offers a significant contribution to our magnesium intake.

Magnesium is a very important nutrient for the body. Mineral magnesium supports healthy energy and DNA production in the body. Magnesium also regulates the production of nerve transmitters such as serotonin. This mineral is an essential electrolyte required for healthy muscle relaxation.

Some additional health benefits of eating Swiss chard may therefore be the support of healthy neuromuscular functioning through magnesium intake.

Potassium

Swiss chard is a source of the electrolyte mineral potassium. You can obtain 379mg of potassium per 100 grams of Swiss chard. Our recommended intake of potassium is about 4,700mg of potassium per day.

Potassium is an essential electrolyte which supports healthy muscular movements and nerve transmission. Elevated potassium levels are also linked with a highly reduced risk of strokes.

Regularly eating Swiss chard could be considered to be a healthy source of potassium which contributes significantly to our recommended intake of potassium.

Sodium

Swiss chard contributes to healthy levels of sodium in the body. The leaves of Swiss chard contain 213mg of sodium per 100 grams. Sodium has a bad reputation in excess but sodium is an essential electrolyte within the body. Sodium is used in the regulation of water retention and optimal neuromuscular functioning. Swiss chard seems to have a healthy balance of potassium to sodium too.

Dietary Fibre

Dietary fibre forms a large part of Swiss chard. This is a characteristic shared by most green leafy vegetables. Healthy amounts of dietary fibre are essential to supporting optimal gut health. Swiss chard is thought to contain 1.6g of dietary fibre per 100 grams.

Most of this comes in the form of cellulose. Dietary fibre is essentially beta glucose chains or complex carbohydrates. Our gut microbes digest these and thrive on them. Humans can’t really digest dietary fibres like cellulose.

Dietary fibre is a prebiotic and can support our health promoting gut bacteria. Accumulations of pathogenic bacteria can cause systemic inflammation which has the potential to influence our health. They can disturb balances within our body that effect our skin. This could lead to inflammatory skin conditions. Some microbes can cause acne from skin sebum production.

Beneficial gut bacteria can improve immune responses and lower inflammation in the gut. Some gut microbes may also support improved brain health.

Overall Swiss chard is a nutritionally dense food that could be considered to be a healthy addition to our diet and may provide health benefits such as eye health or fertility support.

Summary

Swiss chard is a healthy vegetable that offers nutrient support and may have various health benefits. Swiss chard is a close relative of beet greens or beetroot leaf.

The rich nutrient profile of Swiss chard emphasises why this leafy vegetable deserves an inclusion in a modern diet. The leaves of Swiss chard would make a nice addition in a salad for example.

Swiss chard has a strong antioxidant capacity which is most likely due to a high quantity of natural plant antioxidants. Swiss chard is a traditional remedy for kidney and liver diseases. The leaves of Swiss chard contain high amounts of vitamin C and vitamin A which contribute to the reduction of oxidative stress within the body.

There is a strong carotenoid family profile in Swiss chard. These have antioxidant activities and add to the possible health promoting benefits of eating Swiss chard. Beta carotene may reduce oxidative damage to DNA. The antioxidant pigments lutein and zeaxanthin may protect the eyes and brain from oxidative stress damage. Antioxidant bioactive compounds such as vitexin and rosmarinic acid may add to the strong antioxidant capacity of Swiss chard leaves.

Vitamin K is present in large amounts in Swiss chard leaves too and this vitamin is very important for wound healing. Swiss chard is one of the most nutrient dense foods for vitamin K.

Swiss chard is a source of minerals such as manganese and magnesium which support optimal energy production within the body. Electrolytic minerals such as potassium and sodium also support neuromuscular functioning.

Overall Swiss chard is a highly nutritionally dense food and should be considered to be a healthy addition to our diet that could offer potential health benefits.

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Pecan Nuts Health Benefits

Pecan nuts have the potential to add some vital nutrients to your diet which could provide you with health benefits. This is backed by nutritional research monitoring individuals who regularly eat pecan nuts. The pecan nut is becoming increasingly more valuable worldwide because of possible health promoting benefits.

There is an association between elevated pecan nut intake and health benefits such as healthy weight management or reduced risk of cardiovascular disease. Obesity is a prevalent issue worldwide and healthy weight loss is a trending topic. If you are looking to reduce your weight naturally then a physical intervention via your diet is certainly something to look at.

Healthy natural foods such as pecan nuts to support improved overall diet and replace highly processed foods are being recommended as a means to assist healthy weight control.

Pecan nuts are tree nuts known for an abundance of bioactive compounds. Pecan nuts are rich in essential nutrients such as magnesium or zinc that support our wellness on a day to day basis. They are also thought to provide a healthy source of lipids that may assist with reducing obesity or helping to manage weight. As with many plant based foods pecan nuts also contain phenolics such as epigallocatechin-3-gallate that may also provide health benefits to support our wellness.

Research suggests that inflammation supressing compounds within pecan nuts could have a role in counteracting the inflammatory nature of the average western diet. Pecan nuts could therefore assist with preventing the worsening of metabolic disorders or inflammatory conditions.

In this article the potential health benefits of eating pecan nuts regularly will be considered with particular attention to the nutritional basis of pecan nuts.

How Eating Pecan Nuts Could Provide Health Benefits

Pecan nuts are a nutrient dense source of various minerals and building blocks that could provide us with potential health benefits in support of our overall wellness. Here the top nutrients you can find in pecan nuts are listed. These nutrient values are listed as a weight of nutrient per 100 grams of pecan nuts. This gives you an idea of the nutrient density of this food.

Manganese

Pecan nuts provide 2.28mg of manganese per 100 grams. This more than covers the suggested RDA of 2.3mg.

Manganese is an essential nutrient that supports our metabolic health. This mineral supports the optimal functioning of various enzymes and is a key factor in growth regulation. Manganese has a direct influence on healthy levels of blood glucose. Manganese supports optimal hormone levels and can promote bone formation.

The core health promoting role of this nutrient is in reducing metabolic stress. Manganese supports the production of superoxide dismutase. This antioxidant enzyme reduces risk of free radical damage and therefore risk of cancer.Research also supports the use of manganese for improving athletic performance.

Through eating pecan nuts regularly you could obtain potential health benefits that are associated with manganese sufficiency.

Magnesium

You can obtain 103mg of magnesium per 100 grams of pecan nuts. The total recommended daily intake for magnesium is 420mg. Pecan nuts therefore add significantly to the total magnesium RDA.

Magnesium is very important for supporting muscle functioning. This electrolyte is required for optimal muscle relaxation. This mineral is also needed for healthy DNA and energy production. Magnesium also has a function in regulating the production of nerve transmitters.

Additional health benefits of eating pecan nuts may therefore include the support of healthy muscle functioning via improved magnesium intake.

Copper

You could absorb 0.906mg of copper per 100 grams of pecan nuts. This fulfils the recommended copper RDA of 0.9mg and copper is one of the most nutrient dense minerals in the pecan nut.

The most essential role of copper in the body is in the formation of red blood cells. Red blood cells assist with the carrying of oxygen. Copper therefore reduces the risk of anaemia and excessive tiredness. Copper is also required to support the production of key energy producing enzymes. Nerve cells use copper to maintain their myelin coating to improve the speed of nerve signalling.

Regularly eating pecan nuts can therefore provide health benefits such as the reduction of fatigue via the support of more optimal copper intake.

Phosphorus

Pecan nuts offer 253mg of phosphorus per 100 grams. Phosphorus is an important rate limiting nutrient. A healthy intake of pecan nuts supports the suggested 1,250mg RDA of phosphorus.

Phosphorus is required for most lifeforms on Earth as an essential part of DNA. This mineral support optimal bone health in addition to calcium and helps the body to make strong bones.

Higher bone density contributes to improved gym resultsand phosphorus has a positive relationship with our immunity too.

Regularly eating pecan nuts may therefore support bone health and our immunity.

Potassium

In 100 grams of pecan nuts you can obtain 360mg of potassium. The suggested intake of potassium per day is around 4,700mg. Regularly eating pecan nuts therefore would contribute to your potassium intake.

Potassium is an electrolyte which is needed in large amounts within the body. This mineral supports healthy muscular movements and nerve transmissions in a similar means to magnesium. Potassium can affect blood pressure and therefore reduces the risks of strokes. Some clinicians recommend pecan nuts for patients with high blood pressure because of the high potassium content.

Eating pecan nuts regularly can therefore support reduced risk of strokes and improved cardiovascular system functioning.

Zinc

There is 3.93mg of zinc per 100 grams of pecan nuts. Pecan nuts therefore support your 11mg RDA of zinc. This mineral is required in high amounts throughout the body. As an antioxidant mineral zinc supports the cleansing of dangerous radical molecules and also improves resistance to infections.

Deficiencies in zinc are linked to reduced testosterone levels. Zinc therefore could influence muscle formation and fertility. Zinc has additional neuroprotective properties which could help to prevent dementia.

Eating pecan nuts regularly can therefore support immune system functioning and fertility via zinc intake.

Thiamin

Within 100 grams of pecan nuts there is thought to be 0.548mg of thiamin. This provides nearly half of the suggested RDA for thiamin.

Thiamin is an energy supporting vitamin. This vitamin supports important reactions in the energy production cycle and therefore could reduce levels of physical fatigue in the correct amount.

An addition to the potential health benefits of pecan nuts could therefore be the support of healthy energy levels.

Arginine

The amino acid arginine is found in high quantities within pecan nuts. Pecan nuts contain 1.36g of arginine per 100 grams.

Arginine is a semi essential amino acid that plays an important role in our overall metabolism. This amino acid naturally stimulates protein synthesis and cell growth. Research has shown that arginine could promote sperm production and wound healing. Deficiency in arginine reduced sperm counts by around 90% after 9 days.

This amino acid also supports nitric oxide production and is important for natural blood vessel dilation under stress. Arginine may also encourage small blood vessel growth with muscle growth.

Pecan nuts could therefore promote healthy wound healing and blood vessel health as a source of arginine.

Glutamic Acid

One of the highest quantity amino acids by weight in pecan nuts is glutamic acid. There is 2.5g of glutamic acid per 100 grams of pecan nuts. Glutamic acid may assist brain functioning. This is because it is an important brain neurotransmitter. Glutamic acid may help signals to be sent across the brain. Pecan nuts could support healthy nerve signalling through an increased glutamic acid intake.

Leucine

There is thought to be about 0.67g of leucine per 100 grams of pecan nuts. Leucine is an important amino acid. This amino acid is a branched chain amino acid which is able to encourage muscle growth through stimulating natural protein synthesis within the body.

Leucine may also strengthen the blood brain barrier. This barrier is very important for preventing harmful toxins or drugs from entering the brain.

The regular consumption of pecan nuts could support a healthy intake of leucine and may therefore encourage recovery of muscle or brain health.

Dietary Fibre

There is considered to be around 5.8g of dietary fibre per 100 grams of pecan nuts. There is not really an RDA for dietary fibre but healthy amounts of dietary fibre are required to support gut health.

Dietary fibre is essentially beta glucose chains or complex carbohydrates such as cellulose which you find in plants. Humans cannot really digest beta glucose but our gut microbes can. Dietary fibre can be considered to be prebiotic. This is because they stimulate the growth of gut microbes.

Prebiotic dietary fibres support our health promoting gut bacteria and an improved relationship with them. A lack of dietary fibre can cause gut dysbiosis or an imbalance of beneficial to harmful gut microbes in the gut. This can be a cause of systemic inflammation which has the potential to influence our health.

Pathogenic gut microbes could make inflammatory skin conditions such as such as eczema or acne worse. This is through skin sebum production. The improved growth of beneficial gut bacteria can improve immune responses and lower inflammation in the gut. Some gut microbes are also thought to be able to support brain health.

Pecan nuts may therefore have health benefits for our skin and brain health.

Tocopherols Or Vitamin E

Pecan nuts contain high amounts of tocopherols or vitamin E. Pecan nuts contain large amounts of gamma tocopherol vitamin E form at about 16,800mg per 100 grams. Alpha tocopherol is the most potent vitamin E form.

Vitamin E is a fat soluble vitamin. Vitamin E is an antioxidant that has strong activity in the outer skin layers. This vitamin operates in cell membranes as a protective antioxidant for cell membrane fatty acids and lipids. Vitamin E essentially helps the body to prevent lipid oxidation and for this reason is preventative of skin cancer events from excessive exposure to the sun. Vitamin E could also help to protect the skin from inflammatory diseases.

Regularly eating pecan nuts could therefore improve antioxidant status via increased vitamin E levels and could have various benefits for preserving skin health.

Unsaturated Fatty Acids

Tree nuts such as pecan nuts are an abundant source of unsaturated fatty acids that the body needs on a day to day basis. There is thought to be around 22.9g of polyunsaturated fatty acids per 100 grams of pecan nuts. This is a very substantial amount of fatty acids and pecan nuts are among the richest in unsaturated fatty acids of many popular nut foods.

The unsaturated fatty acids linoleic acid and oleic acid are thought to form a large part of the total unsaturated fatty acid content of pecan nuts. Both of these fatty acids are associated with lowered risk of type 2 diabetes in uncooked foods such as pecan nuts.

Oleic acid makes up about 50% to 80% of the fatty acid content in pecan nuts. This fatty acid is associated with improvements in cardiovascular health in a natural and stable uncooked form.

Studies have shown that pecan nut consumption improves levels of blood lipids in individuals at risk of cardiovascular disease and could improve vascular function too. There are also phytosterols and phytostanols within pecan nuts which may also support heart health.

Pecan nuts may have health benefits to support our overall wellbeing as a source of fatty acids that are required throughout the body.

Pecan Nut Phenolics

Polyphenols present within pecan nuts are of interest because of possible health benefits. The presence of free radicals within the body leads to the generation of blood vessel plaques because of oxidation of LDL within the blood. This inflammatory process can accelerate and cause cardiovascular disease.

Natural polyphenols within pecan nuts could assist with preventing the risks of cardiovascular disease via antioxidant activity. Natural antioxidant polyphenols are able to cleanse the blood of harmful high energy molecules. Another addition to the health benefits of eating pecan nuts may be a reduction in risk of inflammation within the blood vessels and cardiovascular disease.

Various studies indicate a reduced risk of cardiometabolic disease and insulin resistance with pecan nut consumption. This may be due to pecan nut antioxidants and inflammation reduction.

The antioxidant capacity of pecan nut extracts is one of the highest among popular nuts. This is also comparable to broccoli and tomatoes. Much of this may be due to pecan nut polyphenols. These could lower lipid oxidation and enhance body antioxidant levels. One clinical study showed that postmeal oxidative stress was reduced with a pecan nut rich diet.

One potent polyphenol which is found within pecan nuts is epigallocatechin-3-gallate. This pecan nut polyphenol has researched health benefits in reducing risks of cardiovascular disease, supporting brain health, reducing obesity and risk of cancer.

Research has found that aggregated oxidised proteins, lipids and metals are inhibited when polyphenolic epigallocatechin-3-gallate is introduced. These are markers of cellular aging. Some polyphenols are also able to support the optimal functioning of the immune system and help the body to resist viral infection.

Pecan nuts demonstrate benefits in promoting overall wellbeing through natural antioxidants that can cleanse the body of oxidative stress and minerals that support metabolic functioning.

Summary

Pecan nuts are a food that may have various health benefits within our diet. They could replace processed foods as a means of reducing obesity and have a high nutrient content or nutrient density.

Pecan nuts provide the body with a source of manganese. This mineral supports healthy blood glucose levels and also supports the reduction of oxidative stress via superoxide dismutase.

Pecan nuts are also a source of magnesium. Magnesium supports energy production and neuromuscular functioning. The regular consumption of pecan nuts supports healthy potassium levels. This is another electrolyte that may have health benefits for the cardiovascular system through reduced blood pressure and risk of stroke.

Pecan nuts may also reduce fatigue as source of copper and thiamin. Amino acids found in pecan nuts such as arginine and leucine may support healthy protein synthesis. Pecan nuts contain high amounts of dietary fibre and could support more optimal gut health. Gut microbes can influence systemic inflammation and skin conditions.

Pecan nuts could reduce fatty acid oxidative stress as a source of vitamin E. Pecan nuts are a rich source of unsaturated fatty acids. Unsaturated fatty acids such as linoleic acid and oleic acid are associated with improved vascular health and reductions in risk of diabetes.

Pecan nut specific phenolics may be able to reduce the formation of inflammatory plaques in blood vessels and reduce risk of cardiovascular disease. Pecan nuts have a comparable antioxidant capacity to broccoli and tomatoes. This may be because of pecan nut specific polyphenols.

Pecan nuts demonstrate benefits in promoting overall wellbeing through natural antioxidants that can cleanse the body of oxidative stress and minerals that support metabolic functioning.

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Sugar Beet Leaves Benefits And Overall Effects Of Beet Greens

You may be familiar with sugar beet or beetroot but may not be familiar with the leaves of sugar beet or beet greens and their potential benefits for our health. Beet greens or sugar beet leaves refer to the leafy stem or foliage of the beetroot or sugar beet plant.

Sugar beet or beet greens can be eaten raw. The leaves of sugar beet are rich in some health promoting nutrients that could be included in our diet. Beet greens are also low in anti nutritional compounds such as tannins, phytate and oxalates which can prevent nutrient absorption.

Some very practical ways to introduce sugar beet leaves into our diet include juicing and as a side salad. These are also some of the best ways to integrate key nutrients into your diet without heat caused degradation.

Beet greens or sugar beet leaves may lack protein or energy producing nutrients but they are packed with antioxidant compounds and essential trace nutrients. Some of these include zeaxanthin and manganese. Researched potential health benefits from eating sugar beet leaves or beet greens regularly may include a revitalized antioxidant capacity and so they could support improvements in heart health.

In this article the potential health benefits of sugar beet or beetroot leaves will be considered in relation to their nutrient content.

Nutritional Content And Benefits Of Sugar Beet Leaves

Sugar beet leaves contain really high amounts of some nutrients that could help to support our overall wellbeing and health. The leaves of sugar beet are rich in vitamin A, beta carotene, manganese, iron and zeaxanthin. Sugar beet leaves are also rich in dietary fibres that can support our gut health.

The antioxidant powerhouse of sugar beet leaves is vital to the nutritional health benefits of this food. One study with red beet leaf extract found that sugar beet leaves could improve body antioxidant levels. There is also evidence suggesting that sugar beet leaves may encourage healthy weight loss. Other studies have reported similar things. Including elevated levels of vital antioxidants and an increase in HDL. While beet leaves may also reduce levels of oxidised LDL.

Below the main benefits of beet greens or sugar beet leaves are identified from its unique nutritional content.

Vitamin A

The total vitamin A content of beet greens or sugar beet leaves as compounds with retinol equivalent activity is 316µg per 100 grams. Our RDA for vitamin A is between 700µg and 900µg per day. This means that beet greens or sugar beet leaves provide about 40% of your vitamin A RDA per 100 grams of produce.

Retinol or pure vitamin A is an antioxidant that supports optimal eye health. Vitamin A is also required for our colour and low light vision. Vitamin A sufficiency also supports optimal fertility in men and women. This vitamin A could also support optimal brain functioning and development via antioxidant protection.

You can read our articles on the benefits of vitamin A for brain health and male fertility here.

The regular consumption of beetroot leaves or sugar beet leaves may provide health benefits through vitamin A intake such as improved fertility or support with healthy vision. One study has showed that beetroot leaf or beet greens extracts show promise in protecting testicular tissue from oxidative stress.

Beta Carotene

Beet greens or sugar beet leaves also contain beta carotene. Sugar beet leaves contain 3794µg of beta carotene per 100 gram serving. There is an RDA for vitamin A but there is not really an RDA for beta carotene.

Beta carotene is essentially another form of vitamin A and can be converted into usable vitamin A. Beta carotene is a strong antioxidant just as vitamin A is. This antioxidant compound cleanses the body of energetic free radicals that cause local or systemic inflammation and sustains conditions for life.

Beta carotene protects cells from DNA damage and could also support the detoxification process in the liver. Research also suggests that beta carotene could be an immunostimulant that promotes the production of natural killer cells and lymphocytes.

Beet greens as red beet leaf supplements have also been shown to reduce oxidative damage to key circulating lymphocyte cells.

Zeaxanthin

Zeaxanthin is a nutritional carotenoid and derivative of beta carotene. Humans can’t produce this nutrient and so zeaxanthin must be consumed as part of our diet. Once consumed this pigment can accumulate in the skin and eyes.

You can find zeaxanthin in plant pigments. Zeaxanthin has various potential health benefits that centre around antioxidant qualities. Some of the many reported health effects or benefits of this carotenoid include intense protection from light or UV damage to the body and oxidative stress influenced neurological conditions.

Lutein and zeaxanthin are both thought to play roles in the prevention of age related eye diseases including macular degeneration or cataracts. Zeaxanthin may have preventative benefits against cancer.

There is estimated to be around 1503µg of lutein and zeaxanthin per 100 grams of beet greens. These nutrients are usually determined together and share many similar properties. These are both fat soluble nutrients. So be sure to consume your beet greens with some healthy fats.

Zeaxanthin and lutein are both fat soluble antioxidants. They have been shown to protect the activity of brown adipose tissues via simultaneous mitochondrial growth and preservation.

Elevated levels of zeaxanthin could therefore add to the potential health benefits of eating sugar beet greens or beet greens via skin cancer prevention and eye health support.

Vitamin C

There seems to be an incredible antioxidant content within beet greens and sugar beet leaves. In total there is 30mg of vitamin C per 100 grams of beet greens. This is very phenomenal for a green leafy vegetable. Our suggested RDA is about 80mg or so. That means you can obtain about 30% of your vitamin C intake from 100 grams of sugar beet leaves.

Vitamin C is one of our most important vitamins. This water soluble vitamin ensures that our cells are under minimal oxidative stress on a day to day basis. Chronic oxidative stress leads to excess inflammation. This could cause damage within the body and premature cell ageing. Chronic inflammation also leads to chronic diseases.

Vitamin C is vital for maintaining our overall wellness because of cell stress cleansing actions within the body. Vitamin C is a cancer preventative vitamin. This vitamin is really important for optimal wound healing and immune system functioning. Healthy vitamin C levels also support connective tissue production that is rich in collagen . This could therefore improve appearance of skin ageing.

Vitamin E

Another antioxidant nutrient you can find in this green leafy vegetable is vitamin E. There is about 1.5mg of vitamin E in sugar beet leaves per 100 grams of produce. Your overall day to day requirement of vitamin E is 17mg.

This vitamin is one of the lowest in nutrient density that you can obtain from beet greens. Vitamin E is worth an inclusion because of its nutritional relevance to the other antioxidants in sugar beet leaves. Vitamin E is an essential fat soluble antioxidant vitamin.

This vitamin prevents prevent free radical damage to cells and their fatty acids. Minimising fatty acid oxidative damage is considered to be an important factor in preventing pre mature ageing. Vitamin E is thought to be important for skin health as an antioxidant. This means that one of the nutritional benefits of eating beet greens may be added skin health support.

Healthy levels of vitamin E may assist with reducing blood vessel damage or atherosclerosis from oxidised fatty acid plaques. Eating beet greens could therefore support heart health.

There is also some suggestion that vitamin E could play a role in maintaining hair health. One of the additional nutritional benefits of eating beetroot leaves of beet greens may be hair health support.

Vitamin K

In 100 grams of sugar beet leaves there is 400µg of vitamin K. This is an absolutely massive amount of this fat soluble vitamin. Sugar beet leaves or beet greens really push their credentials here as a vitamin K dense food. This is available for the body to absorb as natural phylloquinone.

Vitamin K is not required in large amounts and is essential for wound healing and blood clotting. Regular consumption of beet greens or beetroot leaves can therefore provide health benefits via supporting the wellbeing of our blood vessels and healing of body tissues.

Beetroot Phenolics

Sugar beet leaves also contain high quantities of antioxidant polyphenols. A compound called vitexin is thought to be the highest in density in beet greens. Vitexin is a flavonoid glycoside. Initial studies with this compound suggest that vitexin is a tumor preventative and shows strong antioxidant potential. Vitexin also has antiviral properties and may assist with skin wound healing in a similar means to vitamin K.

A study with beet greens stalks shows that vitexin shows promise as a calming compound on liver inflammation or oxidative stress and could be of assistance for sufferers of obesity.

Other phenolic compounds identified in sugar beet leaves include gallic acid and ferulic acid. Polyphenols have demonstrated health benefits such as antioxidant, antibacterial and anticancer. Eating beet greens could therefore provide these health benefits. One study has showed that beet greens have a higher antioxidant profile and phenolic value than vegetables such as spinach, broccoli, carrot, onion, and celery.

Betalains

Red beetroots are a rich source betalains. Betalains have antioxidant activity and could protect tissues from free radical related disorders. Beet greens also contain betanin and this adds to the antioxidant benefits of this nutrient dense food. This is the main betacyanin or betalain compound and they are related to anthocyanins.

Studies have found that betanin has antioxidant effects against cell membrane oxidation and LDL oxidation. An inclusion of betanin in the diet from beet greens or beetroot leaves may have benefits in protecting heart health.

Vitamin B2

Vitamin B2 is a mitochondrial supporting compound. This B vitamin supports energy production and healthy growth. Vitamin B2 is essential for healthy metabolism and supports the activities of other enzymes too. Levels of riboflavin are linked to cognitive functioning and fatigue.

There is a decent level of vitamin B2 in sugar beet leaves for a leafy vegetable. The total riboflavin or vitamin B2 content of beet greens is 0.220mg per 100 grams. Our RDA of vitamin B2 is between 1.1mg and 1.3mg a day. Sugar beet leaves therefore offer about 20% of an RDA for Vitamin B2 per 100 grams.

The regular consumption of sugar beet leaves or beetroot leaves may therefore have benefits in promoting healthy brain functioning and supporting energy production.

Riboflavin has also been associated with hair loss. This means that one of the nutritional benefits of eating beet greens or beetroot leaves may be hair health support.

Potassium

There is 762mg of potassium per 100 grams of beet greens. A good serving of sugar beet leaves can therefore cover a very large part of your suggested RDA for potassium. Per 100 grams this is over a third of the suggested potassium intake.

Potassium is an essential electrolyte that is needed in large amounts in the body. This mineral is needed for healthy muscular movements and nerve transmissions. Elevated potassium levels are also linked with a highly reduced risk of strokes.

Manganese

This mineral is very important for our overall metabolism. Manganese supports various enzymes and is a key factor in growth regulation. Manganese supports healthy blood glucose levels, hormone production and bone formation.

This mineral reduces risk of cancer through a role in superoxide dismutase production. This antioxidant enzymes prevents oxidative damage from free radicals. Current research supports findings that manganese could improve athletic performance.

You can obtain 0.391mg of manganese per 100 grams of sugar beet greens. This is a significant amount and covers about 20% of our manganese RDA per 100 grams.

The regular consumption of beet greens or sugar beet leaves could have potential benefits in reducing cancer risk and supporting healthy athletic performance via a healthy intake of manganese.

Magnesium

Magnesium is a very important nutrient for the body. This mineral is an essential electrolyte and is also very important for optimal muscle relaxation. Per 100 grams of sugar beet leaves you can obtain about 70mg of magnesium. This supports about 20% of our RDA per 100 grams of beetroot leaves.

Healthy levels of magnesium are also needed for healthy energy, protein and DNA production in the body. Magnesium regulates the production of nerve transmitters such as serotonin.

Some potential health benefits of sugar beet green consumption may therefore include support of healthy muscle functioning via improved magnesium intake.

Iron

Beet greens provide 2.57mg of iron per 100 grams and this supports about 20% of our RDA per 100 grams.

A healthy and regular iron intake is important for red blood cell formation. Iron maintains healthy levels of oxygen throughout the body. Oxygen is vital for animal life. Optimal levels of iron therefore support healthy blood flow and providing our muscles or brain with vital nutrients.

Beet greens or sugar beet leaves therefore provide potential health benefits for muscle and brain function through iron status.

Copper

There is 0.19mg of copper per 100 grams of sugar beet leaves. This covers about 14% of our RDA per 100 grams.

Copper is needed by the mitochondria to support key energy producing enzymes. This trace mineral is required to form red blood cells.

A deficiency in copper can cause red blood cell deficient anaemia and excessive tiredness. Copper is very important for brain health. Copper is needed to maintain the myelin coatings of nerves that support quick nerve signalling.

Beet green leaves can therefore support our copper intake and provide health benefits such as the reduction of fatigue.

Dietary Fibre

Beet greens or sugar beet leaves contain a large amount of dietary fibre. To put a figure on this there is 3.7grams of dietary fibre per 100 grams of produce.

This high dietary fibre content is because sugar beet leaves are a green leafy vegetable. They are rich in beta glucose based molecules or complex carbohydrates such as cellulose and hemi cellulose. Humans can not digest these molecules but our gut microbes love them. Prebiotic dietary fibres support our health promoting gut bacteria and an improved relationship with them.

A lack of dietary fibre can cause Gut dysbiosis. This is where there is an imbalance of beneficial to harmful gut microbes in the gut and this can lead to systemic inflammation. Gut bacteria therefore have the potential to influence our health in many different ways.

Gut microbes are able to contribute to inflammatory skin conditions such as such as eczema or acne. Some harmful bacteria can cause to huge increases in skin sebum production. Beneficial gut bacteria can improve immune responses, lower inflammation in the gut and support brain health.

Beet greens or edible beetroot leaves therefore have the potential to provide benefits for our skin and brain health through improvements in dietary fibre intake.

While they do not seem to contain nutrients initially a closer examination of beet greens shows they have various nutritional benefits to potential support our overall wellness. Some core benefits of eating sugar beet leaves may include elevated antioxidant or vitamin K levels that may improve fertility and cellular healing.

Summary

Beet greens are the foliage of the beetroot or sugar beet plant and these can be eaten raw in salads or juices. They are a deceptively nutrient dense food.

Beet greens or sugar beet leaves are high in antioxidant compounds and minerals. These nutrients could help to support our overall wellbeing and health.

Sugar beet leaves or beetroot leaves are rich in vitamin A and beta carotene. These powerful antioxidant molecules support optimal eye health and fertility. Antioxidant compounds support our wellbeing via cleansing the body of energetic free radicals that cause local or systemic inflammation. Beta carotene could support the immune cell production and protect the body from DNA damage.

Zeaxanthin is a biochemically similar carotenoid to beta carotene. Sugar beet leaves are a rich source of lutein and zeaxanthin. The fat soluble antioxidant zeaxanthin accumulates in the skin and eyes. Zeaxanthin has reported health benefits such as protecting the skin and eyes from damage. Zeaxanthin may protect brown fat tissue activity through effects on mitochondria.

Sugar beet leaves are rich sources of other important antioxidants such as vitamins C and E. These support reductions in attributes of ageing and may improve heart health.

Beet greens also support healthy intakes of minerals such as manganese and iron. Manganese improves production of the antioxidant enzyme superoxide dismutase and iron supports red blood cell production. Vitamin K is one of the most nutrient dense vitamins in sugar beet leaves and supports wound healing.

Sugar beet leaves contain a large amount of dietary fibre. Through gut microbe enhancement this could provide potential health benefits such as reduced systemic inflammation.

Regularly eating sugar beet leaves may therefore provide various nutritional benefits to support our overall wellness.

For more interesting articles see the main articles page below.

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Chenpi Mandarin Fruit Peel And Liver Health

The health of our liver is essential for supporting our overall wellbeing and health foods like Chenpi or mandarin fruit peel are thought to encourage liver wellness.

Chenpi is normally a dried fruit peel preparation and is also a favourite medicine used in traditional Chinese medicine. Chenpi comes from mandarin fruits and belongs to the citrus group of fruits.

Because the liver is constantly detoxifying harmful substances within the body it can become a target for oxidative stress. When oxidative stress builds regularly you can contract chronic inflammatory conditions. Excessive consumption of alcohol can initiate oxidative stress related damage to the liver for example. This is a social activity but can be the cause of various health conditions.

Foods rich in specific antioxidants such as Chenpi mandarin fruit peel offer potential benefits as a liver protecting fruit. The Chenpi mandarin fruit peel is rich in bioactive flavonoids that are able to support improved antioxidant capacity within the body and guard the health of our liver.

Flavonoids are usually specific to different fruits but they have a specific profile of bioactivity within the body. There is also some evidence to suggest that the Chenpi mandarin fruit peel helps our gut bacteria and can also improve systemic inflammation via our gut microbes.

In this article the overall effects of Chenpi mandarin fruit peel on the health of the liver are considered.

How Chenpi Mandarin Fruit Peel Can Protect Liver Health

Chenpi mandarin fruit peels are regarded as being rich in flavonoids. Flavonoids have a positive reputation due to their multifunctional qualities and a high safety profile. Fruit flavonoids may enhance key aspects of liver health such as alcoholic ethanol metabolism, specific liver anti inflammatory responses and the protection of liver cells from cell death.

A rich flavonoid profile may influence some of the reported health benefits of Chenpi mandarin fruit peel such as antioxidant, anti inflammatory, cancer preventative and lipid regulation activities.

Chenpi mandarin fruit peel flavonoids are natural antioxidants so may be able to protect liver tissue from oxidative stress induced damage that happens in its day to day functioning. Liver tissue interacts with various substances in the body as part of its central role in our health as a detoxifier. This can lead to high oxidative stress levels. Substances such as alcohol could stress the liver very substantially.

Oxidative stress occurs from free radical or high energy molecules within the body. These molecules have a high internal energy that needs to dissipated. They interact with essential parts of our cells and cause damage. This stresses key organs of the body such as the liver and can lead to health problems. As we age the recovery from this damage is slowed and excessive oxidative stress can lead to premature ageing.

During the breakdown of substances like alcohol there are increases in reactive oxygen species or radical molecules. These cause lipid peroxidation and DNA damage. They can also inactivate antioxidant enzymes to inflict damage on the liver. Alcohol can also change lipid metabolism. This can lead to liver fat accumulation which increases liver inflammation.

Chenpi Mandarin Fruit Peel Flavonoids

Recent research shows that flavonoids can protect liver cells from oxidative stress and reduce risk of liver damage. Flavonoid rich fruits are considered to be a natural means of supporting the liver and preventing liver damage as part of a healthy diet.

Citrus fruits are well known as being high flavonoid fruits and their peels provide a very rich source of fruit flavonoids. The main flavonoids in the Chenpi mandarin fruit peel includes hesperidin, nobiletin and tangeretin. These are really unique to the Chenpi mandarin fruit peel and have also been shown to prevent liver injury. Hesperidin seems to be the main bioactive flavonoid in Chenpi mandarin fruit peel.

Positive results were observed when Chenpi mandarin fruit peel flavonoid extracts were used against alcohol induced liver damage. Big reductions in oxidative stress were shown in liver cells. Chenpi mandarin fruit peel peel assists with enhancing essential antioxidant enzymes such as superoxide dismutase and glutathione peroxidase. This may be a key influencing factor on induced oxidative stress in the liver.

Chenpi mandarin fruit peel also reduced visible alcohol induced liver tissue damage. This suggests that Chenpi mandarin fruit peel flavonoids are able to protect the overall functioning and health of the liver.

This may also include after liver damage has taken place and the liver possess a remarkable ability to recover. That may be due to the overall healing properties associated with Chenpi mandarin fruit peel flavonoids.

Chenpi Mandarin Fruit Peel Gut Microbe Support

One interesting concept is how our gut microbes affect systemic inflammation in the body. Chenpi mandarin fruit peel may encourage more health supportive or prolific gut bacteria. A healthy gut microbe environment may also support more optimal liver health via lowered inflammation.

Our gut microbe environment is thought to be a key influencer in the development of alcoholic induced liver damage. This is because of the relationship between the gut and liver.

How gut microbes influence our health is only just becoming more well understood. This has led to a high interest in gut microbe support and how they could support our wellness.

Chenpi mandarin fruit peel may influence our liver health through enhancing anti inflammatory gut microbe levels in the intestines. Initial studies indicate they encourage Lactobacillus and Bifidobacterium growth. There also seems to be a highly detectable improvement in microbe short-chain fatty acids. These may be key influencing factors in Chenpi mandarin fruit peel prevention of liver damage.

Liver damaging alcohol consumption also disrupts gut microbes and can lead to a decrease in liver health supporting short-chain fatty acids. Through the revitalization of gut microbes Chenpi mandarin fruit peel could offer liver health support via reduced risks of accumulated liver damage.

Chenpi mandarin fruit peel may protect the liver from oxidative stress build ups and associated liver damage to the encourage more optimal liver health.

Summary

The Chenpi mandarin fruit peel is considered to be able to support the health and optimal function of our liver. Our liver is vital to the overall detoxification processes within the body. Chenpi mandarin fruit peels may support optimal liver health through supporting flavonoid antioxidants.

Flavonoids are plant compounds that have general antioxidant properties within the body. Antioxidants are vital for reducing the sorts of oxidative stress levels that the liver is under each day. Alcohol can cause harm to the liver and is a source of oxidative stress.

Research has shown that fruit flavonoids may enhance key aspects of liver health. These include alcoholic ethanol metabolism and the protection of liver cells from cell death. Flavonoids also reduce liver specific inflammation.

Recent research shows that Chenpi mandarin fruit peel could help to protect the liver from oxidative stress and alcohol induced liver damage. Chenpi mandarin fruit peel antioxidant flavonoids and gut microbe support is thought to be central to this. Chenpi mandarin fruit peel also reduced visible alcohol induced liver tissue damage.

Research with Chenpi mandarin fruit peel may protect the liver from oxidative stress build ups. This and the preservation of gut microbe health may prevent liver damage and encourage more optimal liver health.

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Health Benefits Of Kiwi Fruit

There are various health benefits associated with eating kiwi fruit regularly. Whether you choose to consume kiwi fruit as a snack or small desert this fruit is packed with specific nutrients that can help you throughout your day. Something to note is that some people have a kiwi fruit allergy.

If you are looking to get a little healthier and drop the high processed sugars or unhealthy snacks this could be an ideal intermediate food for you. Kiwi fruit contains healthy amounts of natural sugars and vitamin C that could provide you with potential health benefits.

Vitamin C is a really important vitamin that supports various processes within the body and moderate amounts of natural sugars support healthy metabolic function. Kiwi fruit is one of the most nutrient dense foods for vitamin C.

Other potential benefits of kiwi fruit consumption are the maintenance of healthy body antioxidant levels, blood lipid profiles and the prevention of some skin disorders. The kiwi fruit is now grown across the globe and extracts are used in certain medical preparations.

The nutritional antioxidant content and anti inflammatory actions of kiwi fruit has led food researchers to suggest this fruit could have potential health benefits in preventing cardiovascular disease and cancer.

In this article we will look at the potential health benefits of regularly eating kiwi fruit.

Nutritional Content Of Kiwi Fruit

Kiwi fruits possess a unique nutritional content and are very slightly sweet to taste. Some of the key nutrients found within kiwi fruits are vitamin C and potassium. These are crucial for optimal health. Kiwi fruit also has healthy amounts of natural sugars and some gut microbe stimulating dietary fibres.

Vitamin C

There is 92.7mg of vitamin C per 100 grams of kiwi fruit. Fruits are really rich sources of this vitamin and humans can not make vitamin C themselves. Kiwi fruit is one of the highest in gram for gram vitamin C content or vitamin C nutrient density.

Our guideline RDA for vitamin C is between 75mg for women and 90mg for men. Kiwi fruit therefore contributes very significantly to our daily RDA of vitamin C at 92.7mg per 100 grams. Kiwi fruit could provide potential health benefits that you would associate with this vitamin.

Vitamin C is one of our most important vitamins as it ensures that our cells are all under minimal oxidative stress. Excess and consistent oxidative stress leads to excess inflammation. This can cause damage within the body and premature cell ageing. Chronic oxidative stress also increase risks of diabetes or heart disease. Critical oxidative damage to important pancreatic cells can initiate inflammatory diabetes.

As an antioxidant vitamin C clears up energetically dangerous molecules within the body. We regularly produce free radical molecules and also regularly encounter these in our diet or environment via toxin exposure. Vitamin C is vital for maintaining our overall wellness because of these cleansing actions within the body.

Vitamin C is also a cancer preventative vitamin. This is because high energy free radicals can disrupt the DNA or other molecules within cells and vitamin C cleanses the cells of these.

Vitamin C is really important for optimal wound healing and supports the immune system. This vitamin encourages collagen rich connective tissue production and could therefore also slow body ageing. Collagen is an important part of our muscles and skin. Through sufficiency of vitamin C you could gain potential benefits from eating the kiwi fruit.

Kiwi Fruit Phytochemicals And Antioxidants

Kiwi fruit provides a rich source of antioxidants such lutein or other kiwi fruit phytochemicals like zeaxanthin which could also protect the body from oxidative damage. The kiwi fruit also contains phenolics and flavonoids. These all add to the antioxidant capacity of the kiwi fruit.

The total antioxidant content of kiwi fruit is higher than most fruits. This includes apples, grapefruits and pears. Supplementary kiwi fruit showed an association and promise for the prevention of developing cancer. Kiwi fruit phytochemicals show promise as bioactives within the cosmetics industry.

Kiwi fruit phytochemicals or antioxidants may also help to encourage improvements in high density lipoprotein cholesterol, reduce blood platelet aggregation and calm elevated blood pressure. Some researchers suggest that antioxidant rich kiwi fruit could help to reduce the incidence or severity of colds and flu too. Eating kiwi fruit with iron rich meals could improve poor iron status too and this is because the high levels of vitamin C.

These are some additional potential health benefits that could apply to the regular consumption of kiwi fruit.

Vitamin K

One of the most nutrient dense vitamins in kiwi fruit is vitamin K. This vitamin is not required in large amounts but is essential for wound healing and blood clotting. The relatively high amounts of vitamin K present in kiwi fruit mean that these are potential health benefits of regular kiwi consumption.

Vitamin K is needed is only microgram quantities. In 100 grams of kiwi fruit you can find around 40µg of vitamin K. This is also a fat soluble vitamin so must be consumed with a small amount of dietary fat for absorption.

Potassium

Another key nutrient you can find in large amounts in kiwi fruits is potassium. The potassium levels in kiwi fruits are one of the highest found in fruits. This is an essential electrolyte that assists with many functions within our body.

There is 312mg of potassium per 100 grams of kiwi fruit. Our recommended intake of potassium is variable depending on circumstances. The recommended potassium intake per day is around 2,300mg for women and 3,000mg for men.

Regular kiwi fruit consumption supports a healthy intake of this electrolytic mineral and offers potential health benefits that are associated with potassium.

Potassium is needed in large amounts in the body. This electrolytic mineral helps to maintain healthy muscular movements and nerve transmissions. Potassium balances with other key minerals such as sodium within the body. Studies have also linked elevated potassium levels with a massively reduced risk of a stroke. These protective functions on nerve or muscle health add to the potential health benefits of eating kiwi fruit.

Healthy Sugars

Research shows that inflammation promoting western diets are high in processed sugars and don’t support our overall wellbeing. These sorts of diets are high in processed sugars and can lead to obesity or inflammatory conditions such as diabetes.

Moderating sugar intake per day is an issue for a lot of people and so moderating sugar intake or healthy weight loss could be a potential health benefit of eating kiwi fruit. Kiwi fruits contain only moderate amounts of natural sugars that the body can use to support our day to day processes.

In kiwi fruit there is 4.4g of fructose and 4.1g of glucose per 100 grams. This is very moderate. This also means that kiwi fruit can help to support with optimal energy production in the body and provides potential health benefits. Kiwi fruit is a low glycaemic fruit that could provide potential health benefits by supporting healthy blood glucose or sugar level regulation. This is a key risk factor for diabetes.

Dietary Fibre

All plant food contain healthy dietary fibre in the form of indigestible sugars. These sugars are different to the sugars we can use to produce energy in the body. Plants are rich in cellulose, lignin and hemicellulose which are forms of sugars that our body can not digest. These are beta glucose sugars and our gut bacteria really like to use these. Gut microbes have the right enzymes to break down these sugars.

There is an estimated 3g of dietary fibre per 100 grams of kiwi fruit. This is quite substantial. Research shows that regular dietary fibre intake can help to improve the diversity of our gut microbes. These in themselves have effects on our overall wellness. This includes effects on brain health and systemic inflammation.

Accumulations of pathogenic gut bacteria can lead to an aggravated gut or systemic inflammation. This can affect things like skin health and contributes to skin disease like acne or eczema. Some harmful bacteria can also increase skin sebum production and this also worsens some skin diseases. The regular consumption of kiwi fruit may assist with helping the growth of lactobacilli and bifidobacteria in the gut as a prebiotic.

Research shows that kiwi fruit may aid healthy digestion too and reduce symptoms of IBS. This may be due to the natural antioxidant capacity, fibre content and natural protein digesting enzymes present in kiwi fruit. Kiwi fruit contains a specific and very active protein digesting enzyme.

An increase in dietary fibre intake adds to the potential health benefits of eating kiwi fruits each day.

Overall the regular consumption of kiwi fruit may have important potential health benefits. This includes immune system optimisation and support with healthy digestion.

Summary

The kiwi fruit is nutrient dense and is associated with various health benefits. Research considers this to be mainly due to a high vitamin C and antioxidant content.

Kiwi fruits are one of the most nutrient dense foods available for vitamin C. There are so many potential benefits to maintaining vitamin C sufficiency. Vitamin C is needed for optimal immune system functioning, can have antiaging effects and supports healthy connective tissue production. A high vitamin C content means these are all potential health benefits of regular kiwi consumption.

A low glycaemic content means kiwi fruit could be an ideal snack replacement for those looking to get a little healthier. Antioxidants in kiwi fruit also support anti inflammatory outcomes and this could help to lower risks of diabetes or cardiovascular disease. The antioxidants in kiwi fruit may be cancer preventative.

Other nutrients in kiwi fruits include potassium and vitamin K. These help to support the neuromuscular and wound healing functions of the body. Kiwi fruit dietary fibre may also support our wellbeing through promoting health supporting gut microbes.

Overall the regularly eating kiwi fruit may have very important potential health benefits. This could include immune system optimisation and support with healthy digestion.

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