Consumption Of Peanuts And Walnuts May Reduce Frailty Risk

One assessment of the consumption of small servings of peanuts and walnuts over many years found that there was a reduction in frailty risk to older women. The results from the study suggest that regular peanut and consumption could preserve the health and wellbeing of older women.

Peanuts are considered to be a wonder food to some cultures. They are especially revered in China for their health promoting qualities. Both peanuts and walnuts are rich in essential trace minerals. They are also sources of amino acids from which we produce our bodily proteins.

These nutrients are able to encourage the growth of important tissues such as muscle and bone which support reductions in frailty risk. Measures of frailty risk include things like fatigue and reduced strength.

The elderly are at particular risk of injuries such as hip damage because of frailty. Severe hip damage is also a very surprising indicator of mortality risk and emphasises the importance of maintaining a healthy lifestyle as we age.

Here researched evidence that peanuts and walnuts may reduce frailty risk will be considered to show how they could support your overall wellbeing.

Frailty And Our Health

Frailty affects the vulnerable in society and we experience an increase in frailty risk as we age. You could describe frailty as susceptibility to injury or illness. Frailty is defined by some as a vulnerability to stresses due to a depletion in body reserves and occurs naturally with age. Frailty is able to greatly diminish quality of life.

Some measurable characteristics of frailty include feelings of fatigue, significant weight loss, reduced strength or aerobic capacity and an accumulation of chronic conditions. These are all indicators of frailness.

One study suggests that just 5 small servings of peanuts and walnuts a week could reduce risk of frailty in women. The reduction in frailty risk was strong and very consistent over the years of the study. This study was completed as an assessment of the dietary habits of tens of thousands of women over a vast number of years. In total the dietary assessment spanned from 1990 to 2016 to provide some context as to how in depth this study was.

This study therefore suggests that regularly eating peanuts and walnuts over many years could risk overall risks of frailty to preserve the wellbeing of older women.

Other studies support this finding. They show that the regular consumption of nuts could be constructive in reducing the risks of frailty in elderly adults over 60. This reduction is risk was also dose responsive. This means that as nut intake increased so did the reduction in risk of frailty.

One study provides an astounding figure of around just an ounce of nuts a day to improve the quality of life in elderly adults. This is something which is very much achievable.

How Peanuts And Walnuts May Reduce Frailty Risk

Finding a link within research is one thing. Actually identifying root causes of possible health outcomes is something else entirely. There are various ways in which peanuts and walnuts could reduce risk of frailty.

For one peanuts and walnuts are excellent sources of amino acids. Peanuts contain around 23 grams of protein per 100 grams and walnuts contain 14.6 grams of protein per 100 grams. Our bodies use amino acids to make proteins. Proteins help to form the overall structure of bodies such as muscle and bone tissue. This could therefore be a very important contributing factor to the reduction of frailty risk in older women as shown by this study.

Muscle Mass

Peanuts are an excellent source of branched chain amino acids and walnuts also contain moderate amounts of them. Walnuts contain about 2 grams of BCAAs per 100 grams and peanuts contain about 3.6 grams of BCAAs per 100 grams.

Branched chain amino acids such as isoleucine and valine could promote muscle mass formation. Some studies have found around 5 grams of BCAAs supports protein synthesis and muscle growth. They could also reduce risk of muscle atrophy which would support both the maintenance of strength and a healthy body weight. These are both core contributors to measurable frailty. Studies have also found that peanut protein may to contribute to muscle mass maintenance and formation.

Walnuts and peanut also contain high amounts of magnesium which is important in the production of body proteins. Magnesium is also linked to the maintenance of muscle mass and muscular performance. Walnuts and peanuts both contain about 150mg of magnesium per 100 grams. The RDA for magnesium is thought to be around 420mg per day.

Immunity

Susceptibility to illnesses is also a massive factor which could affect frailty. A bad illness has the capacity to deplete large amounts of body reserves.

A sustained consumption of protein such as that from peanuts and walnuts may improve immune antibody protein production. There may then be a minor improvement in immunity from regular peanut and walnut consumption from an increase in circulating antibody levels.

Branched chain amino acids such as those found in peanuts and walnuts are considered to be an influencing factor on antibody production.

Bone Density

Research indicates that a higher amino acid intake could also improve bone growth and mass. Bone mass is a really important influencer on how frail someone is and low bone density could increase fracture risk. This is therefore another means as to how peanuts and walnuts could reduce frailty in older women as a healthy source of amino acids.

An improvement in collagen production influences bone matrix formation as does a higher level of branched chain amino acids. As rich sources of collagen precursors such as proline and BCAAs these are other ways in which peanuts and walnuts could reduce frailty.

Both peanuts and walnuts also provide a source of essential minerals which are used by the body to improve or support bone mass. Some of these include phosphorus or calcium which are able to provide bone with added strength.

Peanuts contain about 92mg of calcium and walnuts have about 88mg of calcium per 100 grams. Walnuts and peanuts also contain about 370mg of phosphorus each per 100 grams. Our phosphorus RDA is thought to be about 700mg per day. Peanuts are also a source of boron which could strengthen bones and reduce frailty.

Source Of Healthy Omega 3 And 6 Fatty Acids

Both peanuts and walnuts contain moderate levels of omega 3 and 6 fatty acids. These can provide a dense source of energy for the body to use. Research suggests that nuts could prevent undernutrition and unintended weight loss as is often seen in the elderly. These are factors which influence frailty.

Walnuts are rich in ALA or alpha linolenic acid which is an omega 3 fatty acid. A very in depth study found that grip strength could improve with ALA and omega 3 fatty acid intake. Lower grip strength is a marker of frailty.

Fatty acids form important structural elements of our cells and tissues which provide added support against frailty. Omega 3 fatty acid intake is also associated with lower levels of inflammation. Their integration into cell membranes may also increase muscle strength to reduce frailty.

Antioxidant Vitamins And Polyphenols

Both peanuts and walnuts are sources of antioxidants. These include vitamins such as vitamin E and also unique polyphenols. Oxidative stress aggravates the healing capacity of the body and can increase the risks of muscle wasting for example. Oxidative stress is therefore able to influence risk of frailty.

Antioxidants cleanse the body of oxidative stress and this also reduces inflammation within the body. Systemic inflammation is linked with frailty. Oxidative stress and systemic inflammation also increases risk of bone loss. These two examples show clearly how antioxidants from peanuts and walnuts are able to influence frailty.

Dietary Fibre

As a source of dietary fibre peanuts and walnuts could be considered to be additionally anti inflammatory alongside natural polyphenolic antioxidants. Peanuts contain about 8.5 grams of dietary fibre and walnuts contain about 5 grams per 100 grams.

Prebiotic dietary fibres promote healthy gut microbe growth and may suppress inflammation causing bacterial growths. Lower levels of systemic inflammation and healthy gut bacteria may also support optimal immunity. A strengthened immune system reduces risks of frailty through reduced risk of diseases.

Overall the studies show that regularly consuming peanuts and walnuts may be preventative of frailty in older women through health supporting nutrients.

Summary

One extensive study analysing the consumption of peanuts and walnuts over many years found a reduction in frailty risk to older women. Some cultures consider peanuts to be a wonder food. Both peanuts and walnuts are known for their rich nutritional content. They are both rich in amino acids and minerals which could support our health.

As we age we become more vulnerable to frailty. Characteristics of frailty include things like fatigue, significant weight loss and reduced strength. Frailty is a concern into old age because this can leave us susceptible to life threatening hip injuries or other diseases.

One study showed that 5 small servings of peanuts and walnuts a week could reduce risk of frailty in women. Other studies support this as well showing about an ounce of nuts a day could improve quality of life in the elderly.

Peanuts and walnuts are excellent sources of amino acids which could support muscle and bone mass. They have a particularly high branched chain amino acid content which is linked with muscle mass maintenance. Amino acids may also support antibody production and improved immunity.

Peanuts and walnuts also have a high magnesium content. Magnesium is supportive of protein production and muscle mass. Other minerals such as phosphorus and calcium protect bone density. These are all nutrients supported by the consumption of peanuts and walnuts which could influence overall frailty risk. Other nutritional factors which may influence risk of frailty may include a rich healthy fatty acid content and also antioxidants. In addition to these prebiotic dietary fibre could also reduce systemic inflammation. Reductions in inflammation from eating walnuts and peanuts may also reduce frailty risk.

Overall the research supports the regular consumption of peanuts and walnuts to reduce frailty risk in older women.

For more interesting articles see the main articles page.

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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.

For more interesting articles see the main articles page below.

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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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Chlorogenic Acid Health Benefits And Supplement Credentials

Chlorogenic acid health benefits are really well known to nutritional researchers. This plant compound is a polyphenol which is structurally related to caffeic acid and quinic acid. This plant compound is a non flavonoid polyphenol. Phenolics such as chlorogenic acid are gaining a reputation in nutritional research and the natural wellness sector because of their various potential medicinal effects.

Chlorogenic acid is a natural polyphenol present in high amounts in various foods that you may eat every day. Some of these include foods such as cherries, apples, kiwis, artichokes, eggplants, plums and coffee. Within plants chlorogenic acid may have a role as an immune or pathogen preventative compound.

Chlorogenic acid is an antioxidative phenolic compound and so can assist with cleansing the body of accumulated oxidative stress. Accumulative oxidative stress is the root cause of many chronic diseases. Without antioxidant compounds key parts of cells can become badly damaged. This can lead to diseases such as cancer or the chronic inflammation of joints.

Research with chlorogenic acid shows that this compound may have cardioprotective, brain health preserving, anti microorganism and anti tumor effects. Various attributes of chlorogenic acid mean this may be a health promoting compound that could provide further health benefits in supplement doses. Chlorogenic acid supplements are usually marketed as a green coffee bean extract and chlorogenic acid isolate supplements don’t really exist. Chlorogenic acid has also been shown to be readily absorbed by the body.

In this article the potential health benefits of chlorogenic acid will be considered.

Heart Health Benefits

Chlorogenic acid has been shown to cleanse the body of dangerously high energy molecules and oxidative stress. This is because of the natural antioxidant attributes chlorogenic acid as a polyphenolic compound. Some antioxidant compounds like chlorogenic acid have been shown to assist with improving cardiovascular health.

The antioxidant attributes of chlorogenic acid help to lower overall blood pressure within our blood carrying vessels. Research suggests that chlorogenic acid reduces blood pressure via improved blood vessel endothelial function and nitric oxide signalling.

One study showed that chlorogenic acid was able to reduce systolic blood pressure and diastolic blood pressure. Chlorogenic acid could also have anti inflammatory effects in blood vessel endothelial cells via promoting calming cell signals.

Chlorogenic acid seems to have these anti inflammatory blood vessel health benefits because of a release of oxidative pressure or stress. The prevention of hydrogen peroxide or radical formation via chlorogenic acid provoked nitric oxide signals and antioxidant effects prevents blood vessel dysfunction. This can also prevent premature cell death of blood vessel cells.

Various studies have shown that one key attribute that forms the potential health benefits of chlorogenic acid is the prevention of cell death. This can have benefits for heart health through conserving heart cells stress induced deaths. Chlorogenic acid may also promote new blood vessel formation.

Studies show that chlorogenic acid may protect mitochondrial function or streamline mitochondrial energy production because of its ability to cleanse high energy molecules. This would also provide potential health benefits for the health of heart cells and our heart.

One study has shown that regular consumption of chlorogenic acid rich coffee improves cardiovascular health through improvements in antioxidant capacity, heart rate and blood pressure.

Research with chlorogenic acid therefore shows that this polyphenol may provide various cardiovascular health benefits.

Chlorogenic Acid And Diabetes

Diabetes and heart health are also very much linked. This is mainly through accumulative inflammation and obesity. Diabetics can suffer from heart complications that chlorogenic acid may have a protective effect against. Chlorogenic acid may also have actions against the risk of developing diabetes.

Anti diabetic and anti obesity properties of chlorogenic acid may be because of influences on glucose metabolism. Reductions in body weight and glucose intake have been shown with chlorogenic acid intake. Chlorogenic acid could have a blood glucose suppressing effect.

One study revealed that chlorogenic acid could prevent fat accumulation by reducing total cholesterol levels and LDL cholesterol. Chlorogenic acid also increased the levels of HDL.

Improvements in liver fat metabolism and adiponectin activity prevent liver injuries and promote healthy insulin signalling. Improving glucose and lipid metabolism can also improve metabolic health complications.

These are key effects from chlorogenic acid in the body that provide potential health benefits and can reduce risks of developing metabolic conditions like diabetes.

Chlorogenic Acid And Liver Health

Chlorogenic acid has other liver protective activities in addition to fat metabolism or adiponectin activity related injury prevention.

One important study has shown that chlorogenic acid is able to support liver health through improvements in antioxidant enzyme production. This includes superoxide dismutase and glutathione. These suppress oxidative stress in the liver and protect its healthy functioning. Chlorogenic acid may also protect liver tissue from premature cell death. Overall studies show an improvement in liver tissue health from toxin caused damage with chlorogenic acid use.

Brain Detoxification And Protection

Protecting or preventing brain cell toxicity is essential for optimal brain health and wellness. The blood brain barrier does protect the brain from toxins but some do enter the brain occasionally.

Chlorogenic acid prevented arsenic caused oxidative stress and nerve cell toxicity. This resulted in reductions in toxin induced inflammation and apoptosis. Similar effects were observed with chlorogenic acid and aluminium caused cell toxicity. Chlorogenic acid also improved the physical state of nerve cells and actually encourage axon growth. Improvements in glutathione peroxidase production may be responsible for this.

Because of this various studies suggest that chlorogenic acid may be a neuroprotective and central nervous system stimulator.

Chlorogenic acid influences various inflammatory signalling pathways because of an oxidative stress reducing ability. Neurological inflammation from oxidative stress plays an important role in various brain diseases. Supplements containing chlorogenic acid may therefore protect the body against neurological degeneration and inflammatory diseases associated with oxidative stress in the brain. Chlorogenic acid may also reduce inflammation in knee joints via lowered inflammatory cytokine production.

Chlorogenic Acid And Anti Tumor Effects

Research suggests that chlorogenic acid may have anti tumor effects as a result of natural influences on oxidative stress and inflammation. Chlorogenic acid seems to reduce colon cancer cell growth and this may occur through supporting more natural cell cycles or controlled cell death of malfunctioning cells.

Antioxidants are also really important in preventing new cancer or tumor events and chlorogenic acid may also delay cellular aging. Chlorogenic acid has been observed to prevent DNA damage and mutagenesis. Chlorogenic acid may also inhibit the metastasis or spread of cancer cells. An inhibition of cancer self renewal genes may be responsible for some of this anti tumor or cancer activity.

Chlorogenic Acid Anti Microorganism Effects

As a polyphenol chlorogenic acid possesses natural anti microorganismal effects. Studies have found that chlorogenic acid may have various effects against harmful microorganisms. This includes S. aureus, Salmonella and Listeria monocytogenes.

Chlorogenic acid seems to influence the cell membranes of some microorganisms to restrict their growth. This polyphenol may attach to bacterial cell membranes and cause them to slowly leak or burst. Chlorogenic acid has also been shown to disrupt the cross communication between pathogenic bacteria. Chlorogenic acid inhibits biofilm formation which is a key virulence factor. This activity and chlorogenic acid microorganismal membrane disruption also support mild anti fungal activity.

Some research indicates that chlorogenic acid is a natural fungicide for plants. Studies support anti fungal actions against the highly pathogenic Candida albicans fungus. Chlorogenic acid may also have potential health benefits as an anti viral compound that can help to support our immune system. This plant polyphenol may also have effects against influenza and hepatitis. Chlorogenic acid may enhance T cell production and boost the function of the immune system against influenza. Research clearly indicates that chlorogenic acid has effects on harmful microorganisms.

Overall chlorogenic acid has various potential health benefits and could positively influence our wellbeing.

Chlorogenic Acid

Chlorogenic acid may reduce cancer risk through the protection of DNA

This antioxidative plant polyphenolic cleanses dangerously high energy molecules

Chlorogenic acid may influence obesity and diabetes risk via changes in glucose metabolism

Chlorogenic acid could have anti viral activity and boost responses to flu viruses

Summary

The are many health benefits associated with chlorogenic acid. Chlorogenic acid is a polyphenol and can be found in many different foods. Supplements usually come in the form of green coffee extract.

Chlorogenic acid is an antioxidative phenolic compound that is easily absorbed by the body. This means chlorogenic acid can support our wellbeing by cleansing the body of dangerously high energy molecules and oxidative stress.

Chlorogenic acid reduces oxidative stress which can influence key aspects of our overall health or wellbeing. This includes blood pressure levels and mitochondrial or metabolic health. Chlorogenic acid may also reduce cancer risk through the protection of DNA and prevention of tumor spreading.

This polyphenol may also reduce the risk of developing diabetes through modulation of glucose intake and use. Initial research shows this could influence healthy weight loss. Chlorogenic acid could help to protect the health of the liver because of improvements in antioxidant enzyme production. Some studies support a neuroprotective role too. Studies have found that chlorogenic acid prevents arsenic and aluminium toxin damage to cells.

Research shows that chlorogenic acid could have anti microorganism activity. This includes effects against some harmful bacteria and fungi. Chlorogenic acid could have anti viral activity and boost responses to influenza or flu viruses.

Chlorogenic acid has various potential health benefits and this compound could support many key functions throughout the body.

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Fennel Health Benefits

Fennel is a popular herb often used in cooking to provide a little bit of depth to ones food, while it also has many health benefits and effects within the body that many people are not aware of.

The fennel herb is a bushy, aromatic and perennial herb originally native to the mediterranean. Fennel is really easy to grow in your garden and is quite hardy. Nutritionally, fennel doesn’t offer nutrients like fruits or vegetables might, but it does offer unique phytochemicals and minerals. Especially in its seeds.

Our ancestors noticed that this plant had some medicinal properties and this is how fennel became so wide spread. It is one of the world’s oldest spice plants. Fennel is considered to have antioxidant, anti-allergy and anti-microorganismal activity, being preventative against viruses, fungi or bacteria.

It has also been used to relieve anxiety, depression and may be useful for healthy weight management. Fennel seeds have also been used to treat eye disorders. Their specific plant compounds are also thought to provide the mouth with a freshening effect. The most nutritionally active part of fennel is the seed, which is also the part most used in cooking.

In this article we will look at the key health benefits of fennel and how it can assist with encouraging more optimal wellness in your life.

Nutritional Profile Of Fennel And Fennel Seeds

Fennel seeds are packed with specific nutrients, such as dietary fibres and minerals, while they contain bioactive fennel specific molecules with potential health benefits. Fennel bulbs and fonds are not as nutritious as fennel seeds. Loose fennel bulbs are only really rich in vitamin A, dietary fibre, vitamin K and potassium. They are very low in trace minerals.

Dietary Fibre

For dietary fibre, fennel seeds are one of the best foods you can add to your diet. Per 100 grams of fennel seeds, you can obtain around 40 grams of dietary fibre. In comparison, fennel bulbs only contain 3.1 grams of dietary fibre per 100 grams in comparison.

Dietary fibre is complex carbohydrates that our body can’t easily digest but our gut bacteria really love to consume. This is why they are a prebiotic. Dietary fibres are usually long chain sugars. They support an improved relationship between healthy or beneficial gut bacteria and ourselves.

A huge issue with western diets, rich in processed foods, are that they cause a lot of inflammatory issues within the body. Poor diets are low in vital nutrients and may lack prebiotic fibres. These nutrients are essential for the growth of beneficial microbes, while deficiencies can lead to gut dysbiosis and systemic inflammation. Gut dysbiosis is where there is an imbalance of beneficial to harmful gut microbes in the gut. These contribute to skin conditions such as eczema or acne, cause big increases in skin sebum production.

Research suggests that healthy foods like fennel could help people suffering from gut inflammation, especially through encouraging more beneficial gut bacteria to develop in the gut. Fennel seeds seem to be very powerful in this regard, also because of their specific bioactive plant compounds.

Beneficial gut bacteria can improve immune responses, lower inflammation in the gut and support brain health. Unhealthy gut microbes may also drive intestinal inflammatory responses through activating the immune system and inflammatory cytokines. This can trigger skin diseases or other inflammatory conditions, while this can also lead to leaky gut.

Consuming a small amount of fennel seeds may therefore really support our health through its gut health promoting benefits.

Mineral Content Of Fennel Seeds And Benefits

Fennel seeds are rich in many essential minerals that the body really needs on a day to day basis. For pure bioavailable minerals, fennel seeds are really nutrient dense. They are rich in important electrolytes such as calcium and also offers important growth supporting minerals such as phosphorus.

Calcium, Potassium And Magnesium

The fennel herb contains essential electrolytic minerals such as calcium, potassium and magnesium in high quantities. Fennel seeds contain 1200mg of calcium, 385mg of magnesium and 1690mg of potassium in 100 grams of fennel seeds. 100 grams is a sizable amount of fennel seeds. You would maybe want to eat just a handful of fennel seeds to support a healthy nutritional depth or content within your food. Alternatively, you could add a significant amount of fennel seeds to a healthy juice.

Our calcium RDA is 1000mg a day, so a handful of fennel seeds can support our calcium RDA. Calcium is essential as an electrolyte and supports bone formation. Higher bone density could contribute to improved gym results.

We need around 300mg or 400mg a day of magnesium. This essential mineral supports healthy energy, protein and DNA production in the body. Magnesium is an essential electrolyte, it is found in a balance with other electrolytes within the body. Magnesium is very important for optimal muscle relaxation and movement. This mineral also regulates nerve transmitter production, including serotonin.

Our RDA for potassium is between 2,500 and 3,500mg a day, so again a good serving of fennel seeds does support optimal levels of this essential electrolyte. In comparison, fennel bulb contains 414mg of potassium per 100 grams.

Potassium is needed across the body. Healthy levels of potassium are important and support healthy muscular movements and nerve transmissions. Improved potassium status reduces risks of strokes and is thought to lower blood pressure.

Phosphorus

Phosphorus is a bit like calcium, in that it is really essential for many processes in the body. It is one of the most important minerals in our diet. In 100 grams of fennel seeds there is 487mg of phosphorus, with our daily requirement being 700mg RDA for phosphorus. Fennel seeds do contribute in part to our RDA in the right amounts. The mineral phosphorus is essential to DNA formation and supports healthy bone formation too.

Zinc

Zinc is a nutrient that can support optimal fertility, while also providing antioxidant support to the body. Deficiencies in zinc are linked to reduced testosterone levels, which is how zinc influences muscle formation and fertility. Its antioxidant protection could also be important for optimal fertility. Fennel seeds are thought to support the fertility of women more than men, mainly because of phytoestrogens.

100 grams of fennel seeds contains around 4 grams of zinc, which is really significant for a small herb like fennel. Again, you may not want to consume 100 grams of fennel as this is excessive but fennel can contribute to the overall nutrient density of your meals. Our RDA of zinc is around 10 grams a day.

Manganese

Manganese is an essential cofactor needed in many important enzymes linked to optimal growth and antioxidant ability throughout the body. It is a really important mineral that supports healthy metabolic processes. Manganese deficiencies restrict bone formation, glucose tolerance and growth.

Manganese is not easy to obtain from our diet. Fennel seeds offer us micronational support in the form of elevated levels of manganese. Fennel can significantly contribute to our RDA in just a handful. 100 grams of fennel seeds contains around 6.5mg of manganese, while our manganese RDA is 2mg a day.

Copper

Copper is not as difficult to find as manganese in our diets and is found in high amounts in nuts. Fennel seeds also offer a good source of copper, providing 1mg of copper per 100 grams of fennel. Our RDA for copper is between 1.3mg and 1.6mg.

Copper forms key enzymes of your mitochondria. It is also needed to form red blood cells. This means that a copper deficiency can lead to red blood cell deficient anaemia and excessive tiredness. Copper can assist with improved nerve signals between nerve cells.

Iron

The iron content in fennel seeds is very high. Fennel seeds contain around 19mg of iron in 100 grams, which would cover your daily RDA. Iron is a lot like copper in that it supports the production of red blood cells, providing a vital component of their oxygen carrying capacity.

Without sufficient iron you will experience fatigue and this could lead to anaemia. Because of this, iron is also thought to contribute to health brain and muscular functioning.

Niacin

In 100 grams of fennel seeds there is 6mg of niacin, which is around half of your niacin RDA. This B vitamin is really important for energy production within the body and supports more optimal mitochondrial health. Vitamin B3 or niacin supports more optimal growth and DNA repair.

Vitamin A And Vitamin K

Found in abundance in fennel bulb are vitamins A and K. These are both fat soluble vitamins with important roles in the body.

Vitamin A is required mainly for optimal eyesight, while it is required for our colour and low light vision. This vitamin also supports optimal fertility in men and women. Vitamin K is needed for optimal healing of wounds, while it can improve vascular and muscular health.

There is 963 IU or about 300µg of vitamin A per 100 grams of fennel bulb. Our RDA for vitamin A is between 700µg and 900µg, including vitamin A activity equivalents per day. The vitamin K content of fennel bulbs is 63µg per 100 grams, while our RDA is between 90 µg and 120µg. A good serving of fennel bulb contributes significantly to our RDA for both vitamins A and K.

Fennel Seed Amino Acids

Fennel seeds are not really known for their amino acid content and fennel bulb even more so. The glutamic acid content of fennel seeds is 3 grams per 100 grams.

Glutamic acid may improve brain functioning, considering that it is an important brain neurotransmitter, helping signals to be sent across the brain. The aspartic acid content of fennel seeds is also high, at nearly 2 grams per 100 grams. This amino acid may also support improved brain health, encouraging DNA and neurotransmitter production.

Another important amino acid in fennel seeds is glycine, which is used to make glutathione and nucleic acids. It is thought to contribute to optimal neurological function, metabolic regulation and enhance wound healing. Fennel seeds contain about 1 gram of glycine per 100 grams.

Other than this, the amino acid profile of fennel seeds is not interesting and fennel seeds contain about 16 grams of protein per 100 grams.

Fennel Specific Bioactive Compounds

Fennel contains phenolic compounds, flavonoids and glycosides that contribute to its traditional use as a herbal remedy for various ailments or diseases. Some example bioactive compounds include trans-anethole, fenchone, and quercetin.

Antioxidant Ability

Many of the bioactive compounds in fennel are antioxidants which contributes to a lessened risk of developing some diseases. Studies have found fennel seed extract antioxidants to have a strong antioxidant capacity comparable to vitamin A.

Antioxidants can reduce oxidative stress in the body from free radicals, which reduces risks of diseases like cancer and cardiovascular diseases. They can also assist with muscle recovery from exercise. Strong antioxidant compounds, such as the bioactive compounds of fennel seeds can reduce kidney stone build up. Fennel extracts have been shown to reduce body inflammation and supported HDL levels.

Antimicrobial Activity

Fennel compounds such as, 5-hydroxy-furanocoumarin, assist with antibacterial activity against E.coli, S.aureus, Pseudomonas aeruginosa and Salmonella typhi. Fennel seeds are really well known for the antimicrobial activity, inhibiting the growth of many pathogenic bacteria. In addition, fennel seed extracts have strong antifungal properties against different fungi including Candida albicans. Anethole is one fennel compound with very strong antifungal effects.

Anti-Anxiety Effects

Fennel contains estrogen like compounds and is sometimes used to support people suffering from estrogen insufficiency. Because of estrogen like activity in the body, fennel seed extracts are thought to contribute to a calming or anti-anxiety effect.

The antioxidants within fennel seeds are also thought to contribute to healthy memory formation and calming or anti-anxiety effects throughout the body. For example, fennel seed compounds are thought to produce anti-oxidative stress effects in the liver, which supports overall oxidative calmness throughout the body.

Estrogen like compounds can also effect libido, with anethole being a key estrogen like compound found within fennel seeds. Anethole is also a blood vessel relaxant. Fennel does have mild anaesthetic qualities as well, contributing to its calming effect.

Overall, fennel contains some interesting nutrients and fennel specific compounds that contribute to potential health benefits such as anti-inflammatory actions, which could reduce the incidence of certain diseases.

Summary

Fennel is a very popular herb that has recognised potential as a medicinal remedy. It is one of the world’s oldest spice plants. Fennel is aromatic and hardy, offering a unique spectrum of nutrients. While seeds are typically more nutrient rich than the fennel bulbs.

Some of the more recognised benefits of fennel within the body are anti-microbe, antioxidant and anti-inflammatory effects.

Loose fennel bulbs are only really rich in vitamin A, dietary fibre, vitamin K and potassium. They are very low in trace minerals. Most of the health benefits of fennel come from their seeds. The dietary fibre content of the seeds is high. This helps to encourage gut microbes and supports a healthy relationship with our gut. Inflammatory diets can cause our gut microbes a lot of trouble and foods like fennel are thought to support more optimal gut health.

Fennel seeds are rich in many essential minerals that the body needs. Minerals such as calcium, potassium and magnesium are all very important for muscle movement and brain function. Feeds seeds also supply a significant amount of manganese iron and copper. These support healthy growth and blood cell formation. Fennel bulbs contain vitamin A and vitamin K. These nutrients support optimal eye health and promote healthy wound healing.

Fennel contains specific bioactive compounds that are important for their health effects. For example, anethole has antimicrobial and anti-anxiety effects. There are many compounds within fennel that support oxidative calmness throughout the body and lower the risk of inflammatory diseases.

Consuming a small amount of fennel seeds or fennel may therefore really support our health, providing nutritional health benefits and support against certain diseases.

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Spinach Juice Benefits

Spinach is a leafy green vegetable with many potential health benefits and can easily be turned into a juice or smoothie. A spinach juice is made from raw spinach leaves. Often raw foods contain a lot more nutrients than cooked foods, because of heat degradation of nutrients.

Spinach is rich in various minerals, vitamins and antioxidants that we need for optimal health. Spinach juice contains high amounts of manganese, potassium, biotin, iron and vitamin C, which all contribute to ensuring that the body stays in good health. Because of its high concentration of nutrients, spinach is considered to be a superfood.

Maintaining good nutrition is really important, especially if you are exercising regularly or in an intensive job. The body needs to replenish, or revitalize, itself with vital nutrients constantly to maintain a healthy and disease free state.

In this article we will cover how spinach juice could help your body to maintain more optimal health, providing potential benefits to various aspects of your life.

Nutrients In Spinach Juice

Spinach juice is rich in many essential nutrients. The good thing about spinach juice is that it has been condensed down through the mechanical juicing process. Eating the same portion of cooked spinach would require the body to go through the mechanical digestion process itself. With juicing this process has already been completed.

This means that it is more nutrient dense per portion, or offers more access for the body to absorb its vital nutrients. Some of the key nutrients available in spinach and spinach juice include alpha lipoic acid, vitamin C and iron.

Manganese

Spinach contains around 0.49mg of manganese per 100 grams. Your RDA for manganese is between 2mg and 2.6mg a day, so spinach covers a significant amount of this RDA. The manganese content of spinach is quite high relative to many other foods. This is most likely because of the amount of photosynthesis that spinach does.

Manganese plays a really important role in the body, supporting many metabolic processes. It does this through its involvement in enzyme activity, being a key regulating factor for the production of many enzymes throughout the body. Because of this, manganese also has a key role in the regulation of growth. Manganese status affects things like bone formation, neurotransmitter synthesis, hormone production and can also affect blood glucose levels.

The powerful antioxidant enzyme, superoxide dismutase, contains manganese and is preventative of oxidative damage from free radicals. This can lead to cancers and manganese status is therefore linked to cancer risk.

Because of these health benefits and actions within the body, manganese could also improve athletic performance. This is therefore a potential health benefit of eating spinach in the right amounts.

Potassium

100 grams of raw spinach juice contains 582mg of potassium. Our RDA for potassium is between 2,500 and 3,500mg a day. Spinach juice is therefore a good source of this essential electrolyte.

Potassium is required across the body. Healthy levels of potassium are important and support healthy muscular movements and nerve transmissions. Elevated potassium levels are also linked with much reduced risks of strokes and is thought to lower blood pressure. Spinach juice therefore has potential health benefits in supporting optimal muscle and nervous system functioning.

Magnesium

Spinach also contains very significant levels of magnesium. Our RDA is recommended to be around 300mg or 400mg a day. Considering that spinach contains around 90mg of magnesium per 100 grams, spinach juice provides a significant amount of magnesium and offers potential health benefits from magnesium sufficiency.

Magnesium is an essential electrolyte and found in a balance with other electrolytes within the body. Magnesium is very important for optimal muscle relaxation and movement, regulating the production of nerve transmitters such as serotonin. This essential mineral supports healthy energy, protein and DNA production in the body.

Iron

Spinach is a good source of iron, providing 1.26mg of iron per 100 grams of spinach juice. Our RDA is between 11 and 15mg for most people, which means spinach juice could contribute nicely to our RDA. There are high levels of iron in spinach, because of its photosynthetic activity.

Iron is vital for red blood cell formation, improving oxygen status throughout the body. Iron therefore supports healthy blood flow, providing the brain and muscles with vital nutrients. Vitamin C, which is also high in spinach, assists with improved iron intake. Spinach juice could have additional benefits for brain and muscle activity through improved iron levels.

Biotin

In 100 grams of spinach there is 1.66µg of biotin. You may have heard of biotin, or vitamin B7, because of how it is linked in many studies to optimal hair and nail health. While there is not an RDA, some studies recommended that you consume at least 30µg of biotin a day.

Biotin is an energy supporting B vitamin, fundamental to assisting with the tasks we do throughout our lives. Basically, this vitamin helps with fatty acid and glucose production for energy, while assisting branched chain amino acid production. This ensures that the body has the essential building blocks needed for supporting growth. BCAAs in particular are important for healthy growth and can trigger or regulate protein production.

If you are an athlete this nutrient is also vital, as it supports healthy muscle metabolism, growth and recovery. Biotin is also important for optimal brain health and ensures that the brain has enough energy for our daily tasks.

Vitamin C

Spinach is quite rich in antioxidants. This includes one of the most important antioxidant vitamins, known as vitamin C. Your RDA for vitamin C is between 75mg and 90mg.

Per 100 grams of spinach, there is around 27mg of vitamin C which is about one third of your RDA. Antioxidants neutralize free radicals which are looking to disrupt the DNA or other molecules within cells. The high energy dissipation from free radicals can cause cancers through DNA changes.

Vitamin C is really important for optimal immune system functioning, wound healing and connective tissue production. Elevated vitamin C promotes collagen production, which is an important part of muscle and collagen is also thought to promote more youthful looks.

Vitamin A

The vitamin A content in spinach is high, containing around 283µg of vitamin A and 3400µg of beta carotene. Beta carotene can be converted into vitamin A. Research suggests that spinach can significantly contribute to our vitamin A requirements. Our RDA for vitamin A is between 700µg and 900µg, including vitamin A activity equivalents per day.

Beta carotene is a strong antioxidant, protecting from DNA damage, while retinol, or pure vitamin A, is also an antioxidant. Vitamin A supports optimal eye health and is required for our colour and low light vision. Sufficiency in vitamin A also supports  optimal fertility in men and women.

Lutein

There is thought to be around 6,500µg of lutein per 100 grams of cooked spinach.

Lutein is an antioxidant compound that has been identified to be essential for optimal eye health but can’t form vitamin A. It is a carotenoid pigment found in the eyes which protects the macula from blue light damage. Oxidative damage to the macula is a leading cause of blindness which can manifest with age.

The general US population eats around 1mg or 3mg of lutein per day, with 3mg of lutein per day considered to be protective against the risks of developing certain eye diseases.Spinach juice contains a very high lutein content and can provide benefits against the risks of degenerative eye diseases.

Alpha Lipoic Acid

Alpha lipoic acid, sometimes called ALA, is a strong antioxidant. It is able to absorb the damaging energy from cancer causing free radical molecules.

Spinach juice contains a naturally occurring and bioactive form of alpha lipoic acid called lipoyllysine. Spinach has been assessed to 3.15µg of alpha lipoic acid per gram of dried spinach leaves. Relative to other alpha lipoic acid rich foods, this food is one of the highest in alpha lipoic acid.

Some health benefits of alpha lipoic acid, found in rich amounts in spinach juice include healthy growth promotion, immune system stimulation and reductions in oxidative cell stress. Alpha lipoic acid is also able to replenish other antioxidants in the body.

It therefore supports whole body system destressing. In fact, alpha lipoic acid may encourage higher overall antioxidant levels in the liver, such as glutathione, which supports healthy body detoxification. Alpha lipoic acid also supports elevated levels of vitamin C and E. A

LA or alpha lipoic acid could also help to support the stability of fatty acids in the brain, supporting more optimal brain health.

Through spinach juice consumption, you could potentially gain some of these potential health benefits too.

Spinach As A Prebiotic

As a plant food, spinach has another health benefit in that it can provide a small amount of dietary fibre. Spinach is thought to contain high amounts of prebiotic dietary fibre compared to other foods. There is around 1.6 grams of dietary fibre within 100 grams of spinach.

Dietary fibres are long chain sugars that our body can’t really digest that well. This is why they are a prebiotic, as they can offer food for our gut bacteria. Gut bacteria really like these beta-glucose sugars, often found in leafy greens, promoting different microbial complexes in the digestive tract. Prebiotic dietary fibres encourage beneficial gut bacteria to develop, supporting optimal gut health.

Beneficial gut bacteria can improve immune responses, lowering inflammation in the gut and supporting brain health. Unhealthy gut microbes may drive intestinal inflammatory responses through activating the immune system. Consuming spinach juice may therefore support our health through its benefits on promoting healthy gut bacteria.

Clinical Studies With Spinach And Spinach Juice

Clinical studies with spinach juice support the suggested health benefits of regular spinach juice consumption. For example, red spinach juice was shown to be comparable to iron supplements in supporting haemoglobin levels in women with anaemia.

Supplements with spinach extract also improved athletic performance, measures of power and speed, while also lowering overall blood pressure. This is consistent with the nutritional profile of spinach and supports its potential health benefits. These effects were also observed in a study with elderly participants who had improved muscle strength from regularly consuming spinach extract.

Another study outlined the spinach juice could have anti-inflammatory effects within the body, specifically within blood vessels. This may be as a result of its antioxidant content. This again is solid researched support for the potential benefits of spinach juice. Other studies support this, showing that spinach supports anti-inflammatory responses within the body from intensive anaerobic exercise. Levels of the antioxidant enzyme, superoxide dismutase, were also higher after eating spinach.

Studies with spinach also suggest that they promote improved gut biodiversity and reduce risks of obesity.

Summary

Spinach juice benefits various aspects of our health. As a raw vegetable, spinach juice is more nutrient dense than it when it is cooked. Spinach is a nutrient dense plant food full of minerals such as potassium, iron, magnesium and manganese, while it also contains a lot of health supporting antioxidants. Due to a high concentration of nutrients, spinach is considered to be a superfood.

The manganese content of spinach juice supports the regulation of growth, bone formation and hormone synthesis. It also supports antioxidant activities within the body through superoxide dismutase. Spinach could therefore support healthy and more optimal athletic performance. Spinach juice also provides electrolyte support, through elevated levels of potassium and magnesium, for healthy muscle activity.

The iron content in spinach is high because of its photosynthetic capacity, which supports healthy cognitive and muscle performance via improved oxygen status. The healthy levels of biotin in spinach support healthy growth in the body, promoting improved hair and nail health.

Spinach juice also contains high levels of the antioxidant vitamin C which supports collagen production. Vitamin C also helps to support the immune system. Spinach juice could have real potential benefits, such as protecting eye health or supporting detoxification, through its antioxidants such as vitamin A, lutein and alpha lipoic acid. Consuming spinach juice may also support our health through promoting healthy gut bacteria.

The health benefits from consuming spinach juice are really clear, influencingbeneficial gut bacteria, higher antioxidant levels and red blood cell formation within the body.

For more interesting articles, see the main articles page below.

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Foods High In Manganese

If you have read our article on manganese and hair health, you may appreciate how important consuming foods high in manganese could be for you health. You can read that article about manganese and its benefits for hair here.

Manganese is a mineral and an essential element that is needed for many different processes throughout the body. Because of how our bodies interact with manganese and its chemistry in our cells, manganese has been shown to be important in preventing osteoporosis, encouraging improved bone density, fertility and blood sugar level regulation.

Manganese consumption has declined in modern societies, mainly because of how many diets have shifted towards more processed foods. Processed food contains a lot less manganese than organic and traditionally produced foods. While excess manganese also can cause issues, most people could possibly benefit from a higher intake of manganese.

Interestingly, manganese levels in a blood test may not match up with dietary intakes. Our bodies store manganese really well, which means it is easy to get your levels of manganese back on track.

In this article we will look at some foods high in manganese, or manganese superfoods, that could encourage improved manganese levels and support our health.

Manganese

Manganese is an essential mineral needed throughout the body.

It regulates growth and repair, forming many enzymes.

It is needed in bone formation, neurotransmitter and hormone production.

Low levels of manganese are linked to slowed hair and nail growth.

Top Benefits Of Manganese Rich Diets

Manganese is essential for many lifeforms to grow and develop normally, playing an ancestral role in many different processes.

This mineral plays a very important part in our metabolism, so it has a regulatory role on growth and repair. Manganese does this through being part of various enzymes, which are important parts and regulators of optimal metabolism within the body. Through its role in amino acid, sugar and fatty acid metabolism, manganese influences energy production. Studies have linked low levels of manganese to slowed hair and nail growth, as well as dermatitis.

Manganese has been shown to have a dual role, one in metabolic regulation and one as a core part of the antioxidant superoxide dismutase. Antioxidants, such as superoxide dismutase, are key to preventing build ups of oxidative stress which can cause serious damage to the body. For example, superoxide radicals can attack our DNA and cause cancer or accelerate cell ageing. Antioxidants protect the body from damage and support healthy growth. Superoxide dismutase plays an important role in our mitochondria, where it supports healthy metabolism and energy production.

This mineral has been shown to be involved in bone formation, brain neurotransmitter production and sex hormone synthesis. Our sex hormones can also affect our growth and fertility. The brain seems to be quite hungry for manganese because of its importance in neurotransmitter and energy production. This is one of the reasons why our bodies need a constant supply of foods rich in manganese, consumed as part of a healthy diet.

Top 9 Foods High In Manganese

Many plant foods are high in manganese because of how central a role manganese plays in photosynthesis. 100 grams of popular animal foods, such as beef or chicken, can contain between 0.2mg and 0.65mg of manganese. This does not fully cover our daily requirements.

You need at least 2.3mg of manganese a day if you are male and 1.8mg if female. The upper limit is 11mg per day, which is when there is a risk of harmful side effects, although this is unlikely. That gives you an idea of how much manganese to aim for as part of your daily intake.

Examples of some foods high in manganese, or manganese superfoods, include granola, white beans, cashew nuts, spirulina, peanuts, pineapple, green peas, sweet potatoes and banana. By considering how much manganese there is in these manganese superfoods, you can identify ways to improve your manganese status in your diet each day.

Granola

Granola is typically a breakfast food, snack or desert containing cereals such as rolled oats, nuts, seeds and honey. They can also contain fresh dried fruits. Because of the varied content of granola, the manganese content can vary. However, in 100 grams of granola there can be up to 4mg of manganese. Other manganese reference values, for snack bars, can contain around 1.78mg of manganese. Granola can easily be integrated into your diet plan as part of a healthy snack or dessert.

White Beans

White beans are sources of various minerals and are considered to be a manganese superfood. In 100 grams of white beans there is 2.07mg of manganese.

White beans also contain high amounts of iron, phosphorus, zinc, potassium and are a rich in amino acids. These beans do need to be cooked through. White beans are very popular as part of stews or hot chilli dishes.

Cashew Nuts

Cashew nuts are very popular sources of amino acids and healthy fatty acids. They are really versatile and can be integrated into many different dishes. Cashew nuts contain 1.95mg of manganese per 100 grams.

Just a small serving of cashew nuts can make a big contribution to your overall manganese levels. This is great because they can be included in a fresh smoothie or eaten as a light snack. Cashew nuts are also really good sources of magnesium, phosphorus and zinc. This is one of our favourite foods here that is high in manganese and can be easily included in your diet.

Spirulina

Spirulina is a blue-green algae or cyanobacterium. This photosynthesising algae is an ancient ancestor to plants and also considered to be a superfood. Spirulina is rich in many important minerals, including manganese. Interestingly, this cyanobacterium shares many features with mitochondria. This is where a lot of manganese is used as part of the metabolism supporting enzyme superoxide dismutase in our bodies.

Dried spirulina contains 1.9mg of manganese per 100 grams. Gram per gram this is one of the most nutrient dense sources of manganese available. It really is a manganese superfood and can easily be used in a protein shake or included as part of a fresh juice. Other nutrients that are rich in spirulina include iron, potassium, copper, magnesium and vitamin A.

Peanuts

Peanuts are a very popular snack and are rich in many amino acids. Per 100 grams of peanuts there is 1.68mg of manganese. Peanuts are also rich sources of phosphorus, zinc and copper. This is also one of our favourite foods rich in manganese that you can easily include in your diet to support your health.

Pineapple

Pineapple contains 0.866mg of manganese per 100 grams. They are sweet fruits, rich in healthy sugars and also some important vitamins, such as vitamin C. Pineapple can easily be included in breakfasts, desserts, stews and curries. Their sweet flavour makes them mildly flavour enhancing. While pineapple also contains an active protein degrading enzyme known as bromelain that can assist with protein absorption.

Green Peas

Green peas are versatile and can be included in many different dishes. They also contain fairly high amounts of manganese, containing 0.525mg of manganese per 100 grams of garden peas. Green peas also contain good levels of vitamins and some minerals, such as iron. This is because of the chlorophyl content of green peas and their heavy involvement in plant photosynthesis. Green peas are also slightly sweet because of their starch content, which provides a source of energy.

Sweet Potatoes

Sweet potatoes are a source of carbohydrates or sugars so can easily be included in various cuisines very easily. For example, they can be stewed or included in a curry. Because of their sugar content, they can be slightly flavour enhancing.

In raw sweet potatoes there is 0.417mg of manganese per 100 grams. While this is not the highest food in manganese, relative to other foods it is rich in manganese and can easily be included in your diet each week. Sweet potatoes are also high in potassium and contain moderate levels of selenium.

Banana

Banana is a really popular snack and is quite high in some important minerals. Naturally, bananas are quite sweet and high in sugars. They contain high amounts of potassium, manganese and copper. Per 100 grams, banana contains 0.258mg of manganese. Relative to other foods, banana makes our list of foods high in manganese but it is not the highest in manganese.

Summary

Foods high in manganese are rare and difficult to find. Manganese is an essential mineral element that is needed for various processes in the body. It is implicated in many processes in the body because it forms a part of enzymes that are involved in metabolism. Manganese also plays a role in the antioxidant enzyme superoxide dismutase, where it prevents the build-up of oxidative stress in the body.

It is important in preventing osteoporosis, fertility and blood sugar regulation. Deficiencies in manganese are trending because of how many diets have shifted towards more processed foods. These are all reasons why making sure you consume sufficient manganese is important. You need around 1.8mg to 2.3mg of manganese a day. Specific plant foods are really high in manganese because of the central role it has in photosynthesis.

Examples of some foods that are really high in manganese, or manganese superfoods, include granola, white beans, cashew nuts, spirulina, peanuts, pineapple, green peas, sweet potatoes and banana.

Some foods like granola vary in their manganese content, whereas white beans or cashew nuts have quite stable manganese levels. Dried spirulina is considered to be manganese superfood, while it is also rich in other vital minerals. Through these foods high in manganese you can identify ways to improve your manganese status in your diet.

For more interesting articles, see the main page below.

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Chia Seeds Benefits

Chia seeds are a nutrient rich food providing potential health benefits through high levels of healthy fatty acids, minerals, polyphenols and also dietary fibre. Certain nutritional qualities mean that they are gaining popularity in the cosmetic and pharmaceutical industries.

Chia seeds are comparable in terms of nutrition to popular cereals such as corn, wheat and flax. It is mainly the healthy fatty acid content of chia seeds that sets them apart from other seeds or cereals. Because of their fatty acid and antioxidant content, chia seeds are thought to reduce inflammatory stress levels within the body.

Another key benefit to eating chia seeds is their high concentration of specific health promoting proteins. The nutrient density of chia seeds make them a potential nutraceutical and functional food that could be of interest to vegetarians. This is also why they are becoming really popular for consumers. Another benefit to chai seeds is that they are gluten free.

Recent studies suggest that health promoting effects of regularly eating chia seeds may include improved blood pressure control, blood lipid profiles and heart protective functions.

In this short article, we will summarize the potential benefits of chia seeds and how they can support your wellbeing.

Chia Seed Fatty Acids

As seeds, chia provides a rich source of healthy fatty acids to support the nutritional needs of the body. The fatty acid content within chia seeds is about 30% of its total nutritional content. The great thing about chia seeds is how their protective coating, encapsulates fatty acids within the seeds and slows their oxidisation.

Chia seeds could also be considered to be a healthier source of fatty acids than cooked foods, simply because they can be eaten raw. The cooking process creates oxidised fatty acids, which are unhealthy and contribute to the risks of some inflammatory conditions. Elevated levels of antioxidants in chia seeds may preserve its healthy fatty acid content, adding to its nutrient density.

Chia seeds are increasingly popular in cosmetics because of their skin barrier protecting, moisturizing and antiaging effects. This may be because of their richness in specific fatty acids, reducing skin dryness and improving skin hydration in one study. Research has identified that chia seeds may encourage HDL production and improve blood lipid profiles, indirectly preventing excessive weight gain.

Alpha Linoleic Acid

Chia seeds contain approximately 60 grams of ALA per 100 grams of chia seeds. ALA, or alpha linolenic acid, is a health promoting fatty acid in the omega 3 family of fatty acids. This particular omega 3 fatty acid is found in rich quantities in seeds and nuts.

The potential health benefits of omega 3 fatty acids are really well known and this is a massive plus for the benefits of consuming chia seeds. Consuming high levels of omega 3 is associated with a lowered risk of CVD, hypertension, type 2 diabetes, rheumatoid arthritis, autoimmune disorders and cancer. Some of these effects may be because of the anti-inflammatory influences omega 3 fatty acids seem to have. There is evidence that diets rich in alpha linoleic acid and chai seeds may encourage healthy weight loss.

Omega 3 is also linked to lower levels of depression, improved skin health and brain health. Omega 3 fatty acids may improve the speed of nerve cell transmission, by supporting myelin functioning. They are needed for the overall structural integrity of your cell membranes, while they are also essential for our brain cells.

Linoleic Acid

Linoleic acid is another polyunsaturated fatty acid, part of the omega 6 fatty acid family, found in large quantities within chia seeds. As with alpha linolenic acid, the major dietary sources of linoleic acid are found within nuts and seeds.

There is about 19 grams of LA, in 100 grams of chia seeds. This fatty acid can be used as an energy source or to form crucial parts of our body tissues, providing structural stability. This fatty acid is an essential nutrient that cannot be made by the body and deficiencies can result in scaley skin disorders. Some other potential benefits of omega 6 fatty acids may include anti-inflammatory and anti-hypertensive effects within the body.

Oleic Acid

Oleic acid is normally found in really high quantities within olive oil, but this fatty acid is also found in chia seeds. On average 100 grams of chia seeds contain 7 grams of oleic acid per 100 grams of chia seeds. This particular fatty acid may have a calming effect on inflammation and autoimmune responses.

Chia Seed Protein Content

Around 20% of the chia seed is protein, forming another nutritionally beneficial portion of chia seeds. Chia seed proteins have been shown to be very digestible, containing all of the essential amino acids that the body needs at a minimum.

The protein profile of chia seeds is comparable to cereals and is another reason why their popularity has grown so much recently. For example, chia seed flour cookies have twice as much protein as wheat flour cookies. Whole proteins found in chia seeds that make up most of its protein profile, such as albumin and globulin, may have slight antioxidant effects within the body which lower blood pressure. This means that they may prevent oxidative damages to key organs and tissues in the body.

Human protein requirements are quite high and elevated amino acid levels from protein digestion support increased levels of protein production in the body. This contributes to healthy muscle recovery, immune system functioning, blood cell formation and also wound healing. Bioactive peptides such as those in chia seeds are immunostimulatory, encouraging the production of antibodies.

Glutamic Acid, Aspartic Acid, Phenylalanine and Alanine

The dominant amino acid in chia seeds is glutamic acid. Chia seeds contain about 3.5 grams of glutamic acid per 100 grams. This amino acid may improve brain functioning, considering that it is an important brain neurotransmitter. Neurotransmitters are important for sending signals across the brain and coordinating responses to our environment.

Aspartic acid is present in chia seeds in high quantities, about 1.70 grams per 100 grams. Aspartic acid may support brain health, encouraging DNA and neurotransmitter production for optimised nervous system functioning. Chia seeds contain 1.02 grams of phenylalanine per 100 grams and may be linked to more optimal brain health.

There is 1.04 grams of alanine per 100 grams of chai seeds. Alanine may contribute to optimal brain health by supporting the metabolism and glucose regulation.

L Arginine

Chia seeds are also rich in arginine, containing 2.14 grams per 100 grams of chia seeds. Arginine is an amino with various potential benefits if consumed in the right quantities and supports many functions within the body.

At least 2.5 grams of L Arginine are needed each day, so chia seeds have a protein profile that supports this. L Arginine encourages protein synthesis and stimulates muscle growth within the body. This is ideal for people with an athletic lifestyle. 2 grams of L Arginine a day, supplementary to a healthy diet, has been shown to improve athletic performance. L Arginine may support sperm production and fertility too. Research with athletes showed that chia seeds improved their stamina.

Another key effect of elevated L Arginine levels is a nitric oxide response in the blood. This causes blood vessel and collagen formation and may lower blood pressure. L Arginine can also help tissues to sensitise to insulin, which is anti-diabetic.

Serine, Leucine and Lysine

Chai seeds contain around 1.05 grams of serine in 100 grams of chai seeds. Serine has a key role in protein synthesis and neurotransmission, contributing to optimal brain health. There is about 1.37 grams of Leucine in chai seeds, a BCAA that is able to encourage muscle growth and strengthen the blood brain barrier. These proteins provide strong brain health promoting benefits with regular chai seed consumption. Lysine contributes to wound healing and collagen production. You can find around 1 gram of lysine in 100 grams of chai seeds.

Dietary Fibre

Chia seeds are rich is carbohydrates and a significant amount, or most, of this is complex sugars or dietary fibre. Around 20% of chia seeds is complex sugars. Chia seeds contain about 1 gram of starch, an easily digestible sugar, with 38 grams of other more complex carbohydrates per 100 grams.

The coatings of chia seeds are rich in these complex sugars, which are not easily digestible by the body. They are therefore called dietary fibres. These complex sugars or carbohydrates are often parts of plant cell walls such as cellulose.

Dietary fibre is prebiotic, encouraging the growth of gut microbes. This supports more optimal gut health and could reduce intestinal inflammation. Dietary fibre is also considered to be preventative of colon cancer and heart diseases. This may be because of the anti-inflammatory activities of beneficial gut microbes. Unfriendly gut microbes also stimulate the immune system and intestinal inflammation.

Your gut microbes are also linked to your brain health, producing compounds that have been shown to support healthy brain activity. While healthy gut microbes may also assist with healthy weight management. Many studies have shown how beneficial gut microbes could reduce weight and encourage lean growth.

Studies have shown that chia seeds could contribute to improving gut health, which is not surprising considering the dietary fibre content. The regular consumption of chia seeds improved intestinal function, intestinal wall cell viability and aspects of nutrient absorption. Consuming chia extracts regularly improved the numbers of beneficial Bifidobacterium and Lactobacillus bacteria within the intestines.

Chia Seed Polyphenols

Chia seeds contain a surprising amount of polyphenols. This includes some powerful phytochemicals such as rosmarinic acid at 80mg per 100 grams, caffeic acid at 6mg per 100 grams and chlorogenic acid at 5mg per 100 grams. Chia seeds also contain catechin and epicatechin.

Polyphenols all have antioxidant activity and this may be why chia seed oils have a high antioxidant activity. They may be able to protect certain foods and oils from oxidising quickly. This may also mean that they could reduce oxidative stress within the body along with risks of developing diseases such as diabetes and heart disease. Antioxidants from chia seeds may protect metabolic processes and prevent premature ageing.

Aspects of chia seed oils may contribute to improvements in glucose use and insulin tolerance, which could be due to antioxidants or fatty acids in chia seed oils. Simply supplementing a diet with around 40 grams of chia seeds a day reduced risks of diabetes and heart diseases, while chia seeds could also encourage weight loss. While eating 50 grams of chia seeds for 30 days was responsible for a small drop in blood pressure.

Energy Supporting Vitamins

There is a significant quantity of energy supporting B vitamins within chia seeds, including 8.68mg of niacin and 14.5µg of biotin. This is about half of your daily Niacin RDA and half of your daily recommended biotin intake.

These B vitamins are really important for supporting our metabolism, which without we would not be able to process a large number of body functions. Biotin and niacin both contribute to the optimal functioning of our bodies, reducing symptoms of fatigue or tiredness.

Vitamin B3 or niacin supports optimal mitochondrial health, DNA repair, and body growth. Biotin plays a supporting role in many energy producing processes and helps with the regulation of oxidative stress.

Electrolyte And Mineral Content Of Chia Seeds

Chia seeds are rich in important minerals, adding to their potential benefits for our health. When compared to other common cereals such as wheat, rice or corn, chia seeds contain higher levels of key minerals such as calcium, phosphorus, potassium and magnesium.

Per 100 grams, chia seeds contain 595mg of calcium, 326mg of magnesium and 642mg of potassium. These are very considerable quantities of these essential minerals providing the body with electrolytic support. In particular, the calcium content of chia seeds is high. The calcium RDA is around 1,000mg per day, so chia seeds cover a significant amount of our calcium requirements.

Chia seeds also cover a significant amount of our magnesium RDA, which is around 300mg to 400mg per day, while proving just over half of our potassium RDA. Potassium is an essential electrolyte, needed for optimal nerve and muscular functioning. Having the right levels of potassium is important and may significantly reduce the risk of strokes, providing a blood pressure lowering effect. Magnesium is also an electrolyte needed to help muscles to relax. Magnesium sufficiency is critical for optimal muscle performance and is needed for healthy energy production.

Phosphorus contributes massively to DNA production and bone formation with mineral calcium. Many people are calcium deficient and this promotes bone loss in the body. Higher bone density could contribute to improved gym results.

Zinc

Zinc is an important mineral for our health and a natural antioxidant. There is 5.56mg of zinc per 100 grams of chia seeds and covers around half of our RDA. This would make chia seeds one of the top vegan sources of zinc.

Its neuroprotective properties may help to prevent dementia, while zinc improves resistance to infections. Deficiencies in zinc are also linked to reduced testosterone levels, so zinc influences muscle formation and fertility.

Iron and Copper

Iron is also important for red blood cell formation, with chai seeds covering about half of an average RDA 6.04mg per 100 grams. This improves tissue oxygen status and encourages healthy blood flow rates. Higher oxygen levels support brain functioning, while also promoting muscle endurance.

You can get your entire RDA for copper in 100 grams of chia seeds. Copper forms key enzymes of your mitochondria and is needed to form red blood cells. Copper deficiency can lead to red blood cell deficient anaemia and excessive tiredness. It is also needed to make the fatty myelin coatings that from around nerve cells, allowing nerve signals to move quicker from cell to cell.

Manganese

In 100 grams of chia seeds there is about 7.5mg of manganese. This means you can obtain well over your RDA of manganese from chia seeds alone, which is about 2mg a day. Chia seeds are therefore a manganese superfood. Manganese is a cofactor needed throughout the body in various metabolic processes and is really essential for optimal health. Manganese deficiencies restrict bone formation, glucose tolerance and growth.

Summary

Chia seeds are really nutrient dense, providing potential health benefits through their high levels of key amino acids, minerals and healthy fatty acids. They are more nutritious than some established cereals and chai seeds are also gluten free.

Central to the health benefits from chai seeds is their fatty acid content. Chai seeds are becoming more popular in cosmetics because of their skin hydrating effects. The omega 3 and omega 6 fatty acids in chai seeds are linked to lower levels of inflammation, reduced risk of heart diseases and chronic inflammatory joint diseases. Regularly eating chai seeds may promote healthy weight loss.

Chia seeds are rich in proteins, containing twice as much protein as wheat and offering a really nutritious amino acid profile. This promotes improved protein synthesis which supports muscle recovery, immune system functioning and blood cell formation. The specific amino acids in chai seeds may also support brain functioning, while L Arginine may support improved athletic performance.

There is an astronomical amount of dietary fibre within chia seeds, which promotes more optimal gut microbe health. Our gut microbes can affect inflammation, immunity and brain health. Chia seeds also seem to improve intestinal cell health.

Chia seeds contain a surprising amount of polyphenols. Polyphenols all have antioxidant activity and this contributes to a reduction in risk of developing diseases. They are also rich in key minerals that could support optimal neuromuscular functioning and bone formation. These could contribute to mild performance enhancement.

Chia seeds could have the potential to improve your diet, being rich in various amino acids, fatty acid and minerals that support essential processes in the body.

For more interesting articles, see the main articles page below.

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Benefits Of Sardines For Our Health

The benefits of sardines for our health are well known to nutritionists. Sardines are a really popular food worldwide, especially in smaller fishing communities. This fish was widely consumed in ancient societies, providing a crucial source of many nutrients.

Sardines are a highly nutrient dense food, possibly one of the best examples of high nutrient density with the Brazil nut. This food is able to support various bodily functions because of their rich nutritional content. Sardines are packed with protein, calcium, phosphorus, iron and iodine.

One huge plus about sardines is that they offer energy supporting fatty acids and proteins, with next to no carbohydrates. This could be beneficial for people looking for healthy weight loss or to support lean muscle mass. Nutrients such as phosphorus and calcium are vital for supporting muscle growth. While they could also contribute to healthy DNA and bone production. Regularly eating sardines could give you a bit of a boost at the gym. Sardines are so easy to include in a healthy meal. They can be lightly grilled or cooked on a barbeque.

In this article we will look at the potential health benefits of eating sardines regularly, including how the nutrients in sardines could affect aspects of your brain or heart health.

Key Nutrients Within Sardines

Sardines are packed with nutrients and optimal nutrition is vital for disease prevention. For example, iron which is found in sardines, is important for red blood cell formation and for avoiding Anaemia. Sardines are also rich in nutrients such as calcium and phosphorus that are needed to promote more optimal bone density. These are vital for the potential health benefits available from regularly eating sardines.

Phosphorus

Phosphorus supports optimal bone health, but it also forms the life supporting backbone to 99.999% of the life on Earth. The mineral phosphorus is essential to DNA formation. Without this mineral you would not be able to survive and this is why phosphorus is probably one of the most important minerals on the planet.

Sardines with bones are rich sources of phosphorus, with the bones being small enough to not cause harm and are easily digested. They may be a healthier source of phosphorus than say bone broth from farmed land animals, which may contain toxins such as mercury or lead. These heavy metal toxins can very seriously interfere with our bodily processes in accumulated amounts. In 100 grams of sardines there is about 500mg of phosphorus, which nearly covers your 700mg RDA for phosphorus.

Phosphorus is so key for so many processes throughout the body and important rate limiting nutrient. This is why improving your phosphorus status could result in bigger muscle mass or improved gym performances. Especially considering its role in DNA production. Phosphorus also binds to mineralized calcium in bone to form strong bones. Higher bone density contributes to improved gym results because of the relationship between improved muscle strength, growth and bone formation. Improving your bone density can also have other health benefits such as reducing incidence of bone breakages and could support your immunity too.

Calcium

Calcium, like phosphorus, is one of the most important nutrients for maintaining optimal bone mass. Your bones are very important, providing structural support for your daily activities. That can include climbing stairs or walking. Around 80% of bone is calcium and phosphorus, with calcium providing bone with hardness.

Many people are calcium deficient and this promotes bone loss in the body. Without enough calcium in the body, you will start to lose bone mass instead of producing bone tissue. This is something that sufferers of osteoporosis would also want to avoid.

Sardines are an incredible source of calcium and can support with more optimal bone health. In 100 grams of sardines there is 382mg of calcium, which is nearly half of your RDA. This is also a non-dairy source of calcium, which is great for those that are lactose or dairy intolerant.

Vitamin D

One huge regulating factor for calcium intake is vitamin D because it helps to drive calcium into the intestinal cells during digestion. In addition to phosphorus and calcium, sardines are also a really good source of vitamin D. This is why the sardine is a great bone health supporting food. Sardines have one of the most nutrient dense amounts of vitamin D of all the fish that we eat. They have a massive 200 IU vitamin D per 100 grams or about 24% NRV.

Vitamin D is also fat soluble and sardines are rich in healthy fats such as omega 3, which synergistically improves vitamin D intake in the intestines. This effect emphasises how good sardines could be for maintaining healthy vitamin D levels.

Vitamin D is an essential nutrient that regulates the production of different hormones and is a prohormone with actions in the body. Our hormones, synthesised from healthy fats, assist with making sure our bodies function properly and also assist with normal growth, which can result in improved or optimal work out performance.

Having sufficient vitamin D is linked to improved muscle strength, while it is associated with reduced risks of some cancers. Deficiencies in vitamin D and calcium, found in high levels in sardines, increase the levels of parathyroid hormone. This can promote bone loss and risk of fractures.

Vitamin D deficiency is therefore as relevant to older adults and it is to younger adults. Globally, vitamin D deficiency is a growing issue. Sardines could have various benefits to our health through improved Vitamin D status, especially muscular, bone and hormonal health.

Omega 3

Another of the many benefits of eating sardines is the provision of a healthy source of healthy fatty acids. Because humans are unable to make omega 3 fatty acids, they are a dietary requirement.

Atlantic sardines with bones contain about 1 gram of DHA, EPA and DPA omega 3 fatty acids. They also contain about 0.50 grams of ALA omega 3 form per 100 grams. This is a very significant serving of omega 3.

Eating healthy amounts of healthy fatty acids, such as omega 3 fatty acids, is vital for optimal health. Improved levels of omega 3 is linked to lower levels of depression, lowered risk of cardiovascular diseases, improved skin health and brain health. They are needed for the overall structural integrity of your cell membranes, while they are essential for our brain cells too. Dietary fat is often overlooked and frown upon, however fatty acids do make up a large portion of our bodies and contribute to hormonal health.

Sardine Omega 3 For Brain And Heart Health

Omega 3 fatty acids help to improve the speed of nerve cell transmission, by supporting myelin functioning. This is how healthy dietary fats can support brain health and omega 3 is linked to lowered risk of cognitive declines and Alzheimer’s disease. Communities eating more fish, such as sardines, seem to experience more benefits to their brain health and are at less risk of dementia.

Because omega 3 can support healthy fatty acid levels, they are thought to reduce risk of heart diseases.

The American Heart Association recommends 1 gram of omega 3 fatty acids a day for cardiovascular disease sufferers. Research also shows that taking omega 3 supplements, with about 1.2 grams of DHA, for 6 weeks improved HDL levels in the blood. HDL levels are a risk factor for cardiovascular disease, which is a growing issue in the west. Current research suggests that may be because of the poor nutritional composition of western diets.

Sardines provide healthy sources of nutrients such as omega 3 fatty acids and could have benefits for those with or at risk of CVD. The results of one clinical study support this, suggesting that sardines could reduce cardiovascular disease risk.

Sardine Omega 3 And Skin Health

Because sardines are so rich in omega 3 fatty acids, they have potential health benefits for the skin and may help with some dermatological or skin conditions.

With fat restricted diets one can experience symptoms such as skin itching, hair loss and water loss. Foods high in omega 3, like sardines, seem to have a positive effect on acne. Sebum production is affected by inflammatory chemicals and omega-3 fatty acids may downregulate these inflammatory responses.

Omega 3 may replenish our skin barrier in the right quantities, reducing inflammation, influencing skin diseases such as psoriasis.

Through simple actions in our body, sardines could have significant benefits for our skin health.

Sardine Proteins And Amino Acids

Sardines are packed with protein, containing 14 grams of protein per five small sardines. Eating protein regularly is important for sustaining muscle mass and supporting body strength. Higher levels of protein intake support protein synthesis in the body. That helps to support processes like immune system functioning, red blood cell production and bone formation.

Sardines have an excellent amino acid profile, rich in rate limiting amino acids that can support many different processes.

Methionine for example is a rate limiting amino acid that is crucial for normal protein synthesis and supports improved muscle mass. Sardines contain about 0.70 grams of methionine per 100 grams. Sardines also contain rich amounts of glutamic acid, 3.67 grams per 100 grams, which may improve brain functioning as a brain neurotransmitter. There is about 2.52 grams of aspartic acid in 100 grams of sardines. This amino acid may also support brain health, supporting the production of DNA and neurotransmitters.

Sardines are also a source of L Arginine, containing about 1.47 grams of L Arginine per 100 grams. You need at least 2.5 grams of L Arginine a day. L Arginine supports protein synthesis and stimulates muscle growth. 2 grams of L Arginine a day, complimentary to one’s diet, has been shown to improve athletic performance. L Arginine causes nitric oxide production which stimulates blood vessel and collagen formation. Through these actions sardines can assist with nourishing the skin and benefits muscle recovery from the gym.

This amino acid may also help to sensitise tissues to insulin, while L Arginine may support sperm production and fertility. One clinical study supports this, suggesting that regular sardine consumption could protect against type 2 diabetes. Another study suggests that sardine proteins, because of their richness in certain essential amino acids, may support weight loss.

Sardine BCAAs

Sardines are an excellent source of branched chain amino acids. Many studies support findings that these particular amino acids encourage more optimal muscle growth and can support gym performance. They are also thought improve bone density. 100 grams of sardines has high amounts of BCAAs, containing 2 grams of leucine, 1.13 grams of isoleucine and 1.27 grams of valine.

Sardines And Collagen Production

Collagen is the most abundant protein in mammals. Studies show the uptake of collagen peptides is higher from fish than other animals.

 Sardines are rich in highly bioavailable collagen peptides. Sardine skin contains 80% of its equivalent weight in collagen complex type I, providing a rich source of collagen. In 100g of sardines with bones, there is 0.87g of proline and 1.18g of glycine, two of the main constituents of skin collagen.

Collagen plays a key role in connective tissue formation and is used in the cosmetics industry. The body needs collagen to repair wounds and it is thought to improve the youthfulness of the skin. Because of its role in connective tissue formation, collagen encourages bone formation.

Iodine

Deficiencies in iodine rank among the highest in the world. Diets lacking iodine lead to cretinism, lack of growth, metabolic disorders and also thyroid cancer.

Being a fish, sardines could contribute massively to our iodine intake. Sardines provide of 170µg iodine per 100 grams of sardines. The recommended dietary allowance for iodine is 150µg of iodine every day. This means you can cover your RDA from a small portion of sardines. Iodine from seafood sources is very bioavailable, with up to 90% of the iodine being absorbed per meal.

Iodine is important because our metabolism and resulting growth is directed by iodine levels, also supporting brain health. This mineral could also have an antioxidant function in the body. Our thyroid glands store iodine, with their partner mineral selenium. Together they form a partnership that supports optimal thyroid health.

The iodine present in sardines therefore could many potential benefits for our health, including supporting healthy growth.

Zinc

In 100 grams of sardines with bones, there is roughly 1.30mg of zinc. This is about a tenth of our daily RDA.

Zinc has really strong antioxidant effects and is a co-enzymes that switches certain processes on. Zinc may help to prevent dementia or other brain degenerative diseases. It also stimulates immune cell responses and pathways that improve our resistance to infection.

Deficiencies in zinc reduce testosterone levels. Optimal levels of zinc influence fertility and muscle strength. Zinc can directly influence muscle formation through IGF1 cell signalling.

Potassium

There is approximately 500mg of potassium in 100 grams of sardines. While our RDA for potassium is variable, this serving of sardines covers around half of your RDA for potassium.

Potassium is required in every tissue throughout the body, as an essential electrolyte, needed for optimal nerve and muscular functioning. This electrolyte is thought to significantly reduce the risk of strokes, providing a blood pressure lowering effect. Potassium sufficiency also reduces risk of kidney stones.

These are added effects and potential benefits for our health, particularly heart health, that can result from eating sardines regularly.

Iron

In 100 grams of sardines with bones, there is roughly 3mg of iron. Considering our RDA for iron is between 8mg and 18mg, a serving of sardines does contribute to our RDA.

Iron is mainly used in the body for red blood cell production and because of this improves oxygen status and blood flow rates. This could assist with supporting brain functioning, while also promoting endurance.

Niacin

In 100 grams of sardines there is approximately 5.24mg of niacin and this is about a third of our RDA. Niacin, or vitamin B3, is vital for energy production. Vitamin B3 supports optimal mitochondrial health, DNA repair, and body growth. Optimal niacin levels are essential for healthy metabolism within the body.

Vitamin B12

In 100 grams of sardines there is approximately 8.94µg of vitamin B12 and your RDA is 2.4µg about per day. This is well above the RDA for vitamin B12. Sardines provide a really good source of this essential nutrient and is another benefit of eating sardines.

Cobalamin or vitamin B12 is a vitamin cofactor needed for normal energy production and encourages normal growth in the body. Vitamin B12 is involved in the glutathione cycle, which supports the body with key antioxidant activities. This vitamin may also support more optimal cognitive function, while the metabolic regulation of B12 encourages more optimal immune functioning.

Choline

There is approximately 75mg of choline in 100 grams of sardines. Your RDA for choline is about 425mg per day, so this is about a quarter of your RDA. Choline is a really important nutrient and influences brain health. A higher choline intake over a lifetime improves Alzheimer’s symptoms and offers neuroprotective functions. The blood brain barrier protects the brain from harmful compounds and choline supports optimal blood brain barrier health. Lower choline and phosphatidylcholine levels in the blood are linked to an increased rate of liver damage. While people eating choline rich food sources, such as sardines, had lower levels of inflammation.

Summary

As a food, gram per gram, you won’t find many foods as nutritious as sardines. They are also considered to be no carbohydrate, or very low carbohydrate, instead providing healthy fatty acids as an energy source. Sardines could have real benefits for people looking to achieve healthy weight loss or to support lean muscle mass.

Sardines are rich in nutrients such as phosphorus, calcium and vitamin D which are required to promote optimal bone density. Phosphorus in particular supports growth and muscle recovery. A good portion of sardines can nearly cover your entire RDA for phosphorus. Sardines have a high vitamin D content, which may have benefits including improved muscle strength and bone formation.

Healthy fatty acids are so important for our health and sardines are rich in omega 3. Omega 3 could lower risk of depression, cardiovascular diseases and improve skin health. Omega 3 fatty acids may also support brain functioning and improve the speed of nerve transmission. The choline content in sardines may also support more optimal brain health.

Another one of sardine’s strong health benefits is its protein content. Being rich in methionine, BCAAs and L Arginine, sardines can have benefits for sustaining immune functioning, muscle mass and recovery from the gym. Collagen peptides and L Arginine offer nourishing nutrients for the skin.

Sardines are also rich in minerals such as iodine, zinc and potassium, all of which are critical nutrients required throughout the body. In addition, sardines contain B vitamins that are crucial to supporting metabolism within the body including vitamins B12 and B3.

Sardines are one of the most nutrient dense foods known to us, packed with nutrients such as amino acids, calcium, phosphorus, iron and iodine.

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Health Benefits Of Persimmon Fruit

The persimmon fruit is recognised for its delicious and sweet taste, providing potential health benefits through micronutrient density. Persimmon fruit is also considered to be rich in antioxidants, proving further potential benefits. The leaves of persimmon fruits are also rich in polyphenolic antioxidants, which is usually a good indicator of how strong the antioxidant capacity of the fruit is. Diets rich in exotic fruits and vegetables are linked to reductions in heart diseases and other chronic diseases.

This exotic fruit can easily be turned into a juice or included as part of an antioxidant smoothie with more bitter antioxidant extracts, like ginger root. You could also include this fruit as part of a healthy breakfast. It is easy to see why persimmon fruit, native to Asia,has become one of the fastest growing fruit crops globally.

Eating foods that are nutrient rich and full of bioactive compounds, such as persimmon fruit, are thought to be healthy because of their ability to reduce oxidative stress. Oxidative stress contributes to risk of disease, especially inflammatory diseases. As a fruit, persimmon is also rich in fibre. Healthy levels of dietary fibre from persimmon fruit will encourage beneficial gut microbes to grow, which provides potential health benefits. While dietary fibre is also considered to be preventative of colon cancer and heart diseases.

In this article, we will look at the reasons why regularly eating persimmon fruit could have health benefits and support your overall wellness.

Persimmon Fruit Nutrients

This fruit is rich in nutrients such as vitamin C, potassium and iron. While it is low in fats and contains a considerable amount of natural carbohydrates. Persimmon fruit is measured to contain 4.66 grams of fructose, 6.82 grams of glucose and 1 gram of sucrose per 100 grams, along with some healthy dietary fibres.

A fresh Persimmon fruit juice may be a lot more nutritious and healthier than a regular cola. A standard cola contains up to 10g of processed sugars per 100grams, usually pure sucrose, compared to 12.5 grams of natural total sugars that are in Persimmon fruit. Let’s take a look at some of the key nutrients in persimmon fruit.

Potassium

The persimmon fruit has 310mg of potassium per 100 grams of persimmon fruit, which contributes to your total potassium RDA. Your RDA for potassium is considered to be between 2,500mg and 3,400mg depending on different factors. This is only a guideline minimum intake and potassium is needed by every tissue in the body. It is an essential electrolyte required for optimal nerve and muscular functioning.

Persimmon fruit adds a significant amount of potassium to your RDA for the day. Improved potassium levels are thought to reduce risk of stroke and heart diseases. This can be around a 20% reduced risk of stroke and this is thought to be due to its blood pressure lowering effect. Potassium sufficiency also reduces risk of kidney stones, which can occur from high blood calcium and protein levels. Potassium sufficiency may also contribute to more optimal bone health.

Iron

The persimmon fruit contains 2.5mg of iron per 100 grams of persimmon fruit. The guideline RDA for iron is between 8mg and 18mg depending on different factors. For a fruit, persimmon makes up a significant amount of your RDA for iron.

The main use for mineral iron in the body is for red blood cell production. Iron can also be a brain stimulatory molecule, promoting higher blood flow rates and increasing oxygen levels in the blood. This could assist with supporting brain functioning in mild amounts. Iron influences various bodily processes and promotes physical endurance, reducing likelihood of fatigue.

Riboflavin Or Vitamin B2

Per 100 grams of persimmon there is 2.5mg of vitamin B2. This contributes significantly to your RDA of vitamin B2, which is between 1.1mg and 1.3mg.

This B vitamin is a mitochondrial supporting cofactor that supports energy production and healthy growth. Vitamin B2 is absolutely essential for our metabolism and supports the activity of other enzymes as well.

Because of the high riboflavin content in persimmon, this fruit may have energy supporting and anti-fatigue properties. Levels of riboflavin are also linked to cognitive function, so persimmon may also support optimal brain health.

Dietary Fibre

Persimmon fruits contain about 2 grams of dietary fibre per 100 grams of fruit. Dietary fibres are complex carbohydrates and are often parts of cell walls. Dietary fibres are considered to be a prebiotic, encouraging beneficial gut bacteria to develop, which supports optimal gut health.

Our body doesn’t really digest dietary fibres that well. This means that our gut bacteria can use them as food. That drives beneficial gut bacteria to grow and may support our health through improving immune responses, lowering inflammation in the gut and supporting brain health. Unhealthy gut microbes may drive intestinal inflammatory responses through activating the immune system.

Persimmon Fruit Antioxidants

As with many exotic fruits, persimmon is known for its strong antioxidant content. The leaves of persimmon fruit are thought to be richer in antioxidants than the fruit. These contribute significantly to the potential health benefits from persimmon fruit, simply because higher body antioxidant status is preventative of developing various diseases.

Vitamin A

Persimmon Fruit contains around 80µg of vitamin A per 100 grams of fruit. The current RDA for vitamin A is 700µg for women and 900 µg for men. This means that persimmon fruit contributes significantly to your daily intake of this antioxidant vitamin. It is also the carotenoids the provide this fruit with its characteristic bright orange colouration.

The main use of vitamin A is in the eyes and vitamin A is essential for vision. Vitamin A and vitamin A like molecules may influence diseases such as age-related macular degeneration through antioxidant effects. This is a leading cause of blindness worldwide. Some vitamin A like molecules, which are found in persimmon fruit and also contribute to your vitamin A RDA are lutein and zeaxanthin.

Vitamin C

The persimmon fruit contains approximately 66mg of vitamin C per 100 grams of persimmon fruit, which is about two thirds of your vitamin C RDA for men and nearly meets a woman’s total RDA.

Vitamin C or ascorbic acid is absolutely essential for the body. Vitamin C is one of the body’s core antioxidants, preventing damage from harmful free radical molecules too.

Free radicals create a lot of issues within the body. They damage DNA causing cells to malfunction, which potentially leads to cancers. Free radicals promote inflammation which is a cause of various diseases. Antioxidants, such as vitamin C, intercept these energetic free radical molecules and prevent them from injuring the body.

Vitamin C helps to maintain optimal immune cell production. This includes various white blood cells that prevent you from becoming sick. Some of these cell can also remove cancerous cells from the body. Vitamin C can also help the body to repair itself from wounds, stimulating the production of collagen. Collagen production in the skin is also linked to more youthful looks, it forms a base for connective tissues in the body.  Vitamin C status may improve optimal blood health, through increased iron intake and red blood cell formation.

These are just some of the potential health benefits of regular persimmon fruit consumption and higher vitamin C status.

Persimmon Polyphenols

Fruit polyphenols are massive when it comes to antioxidant ability. They help to protect levels of more crucial antioxidants and vitamins that are used throughout the body. Persimmon is rich in polyphenols such as p-coumaric acid, catechin, epicatechin, epigallocatechin and proanthocyanidins.

Persimmon contains about 15mg of catechin and 640mg of proanthocyanins. Proanthocyanins are condensed tannins. These are the highest quantity bioactive polyphenols in persimmon fruit and will heavily contribute to resulting health benefits.

Free radicals cause oxidative stress within the body and tissue damage. Just like vitamin C, persimmon polyphenols offer protection from free radical damage. This is backed by research which suggests that these polyphenols offer significant free radical protection and may assist in the prevention of certain diseases.

Catechins offer an antioxidant capacity similar to glutathione and vitamin C. Because of their strong antioxidant power, proanthocyanins may help to prevent cancers developing in the intestines and inner organs. Some early studies with persimmon extracts indicate that their bioactive molecules may prevent DNA damage. Persimmon tannins are 20 times more potent than the antioxidant vitamin E.

The only drawback of tannins is that they are also protein binding, so may slightly inhibit protein breakdown. However, some studies indicate they could have anti-viral activities against flu viruses.

Persimmon Fruit Benefits For Heart Health

Persimmon fruit antioxidants are thought to be preventative in the development of cardiovascular diseases. An important preventative feature of persimmon fruit antioxidants is their ability to prevent the oxidation of LDL, which is huge risk factor in the development of cardiovascular diseases. Oxidised LDL creates collects in the blood vessels, creating inflammatory stress, which triggers atherosclerosis.

Atherosclerosis is a big risk factor for heart attacks and strokes. Proanthocyanins from persimmon, for example, may help to prevent LDL oxidisation. This would mean that the Persimmon fruit may have benefits for heart health. Initial studies suggest that persimmon fruits could reduce total cholesterol, in addition to oxidised LDL. Persimmon fruit may initiate mild weight loss. These polyphenols also bind to metal ions, which could further help to prevent oxidative stress in the blood.

Persimmon Fruit Benefits For Diabetes

Research on the bioactive compounds within persimmon fruit, especially proanthocyanidins, suggest that they could provide benefits for diabetes prevention and diabetes risk management. These are antioxidant polyphenols that could help to reduce oxidative stress throughout the body and assist with normal mitochondrial metabolism.

Elevated antioxidant levels are linked to improved glucose use and reduced insulin resistance, which may also support muscle performance at the gym. The antioxidant catechins in persimmon fruit may directly improve glucose use and intake into the muscles. Antioxidants are also crucial for muscle recovery from exercise.

The potassium content of persimmon fruit may also have benefits for reducing risk of diabetes. This is because potassium is required for insulin to be released from the pancreas and reduces risk of glucose intolerance. This is supported by evidence that persimmon fruit could improve glucose levels in the blood of diabetics.

Another benefit of note from persimmon fruit for diabetes is that it contains natural sugars and anti-inflammatory prebiotic fibre, rather than processed sugars or additives that have a higher risk of triggering insulin resistance. That would make this fruit a healthier alternative to processed drinks and foods, full of metabolism supporting antioxidants. In fact, one study recommended persimmon fruit juice as anti-diabetic support for diabetics based on clinical results.

This is supported by studies that show how persimmon extract may improve insulin resistance when regularly consumed for 12 weeks.

Persimmon Fruit Benefits For Skin

The skin is easily damaged by free radicals and the outside environment. Persimmon fruit and leaf extracts may offer protective benefits to the skin.

There hasn’t been much research on the uses of persimmon fruit topically on the skin. Current research is in its infancy and persimmon fruits are used is cosmetic soap products.

However, the high antioxidant content of the leaves and the whole persimmon fruit mean that this food could be used a bioactive skin cream. The antioxidant polyphenols within persimmon extracts could work on the skin to reduce oxidative stress and promote anti-ageing. Antioxidants in fruit and leaf extracts are considered to be anti-inflammatory and could offer photo-protection.

Research indicates that persimmon fruit extracts could encourage more optimal collagen production and provide an anti-wrinkle effect. The leaves of persimmon are treasured for their rich antioxidant content, they are used to treat burns and could also have anti-wrinkle effects. Some studies suggest that persimmon leaf has anti-cancer properties.

While researchers are looking in more detail at how persimmon fruit extracts could benefit the skin, it is clear that persimmon fruit has potential health benefits such as

Summary

Persimmon fruit is nutrient dense, offering many antioxidants, minerals and vitamins that can provide potential health benefits.

This fruit can easily be turned into a fresh and nutrient rich juice that provides a healthier alternative to less nutritious processed drinks. Eating foods that are full of nutrients are thought to be healthy because of their ability to reduce oxidative stress, which contributes greatly to risk of diseases.

Persimmon fruit contains a considerable amount of nutrients including potassium, vitamin C, vitamin A and iron.

Potassium is an essential electrolyte that supports muscular functioning, while it may significantly reduce risk of strokes. There seems to be high levels of iron in persimmon which promotes physical endurance. Persimmon may have additional energy supporting and anti-fatigue properties through high riboflavin levels.

Prebiotic dietary fibre from persimmon fruit helps to support gut microbe health, which support brain health and reduces inflammation.

Persimmon fruit is well known for its rich antioxidant content. Vitamin C is abundant in persimmon, supporting immune system functioning, collagen production, iron intake and protects the body from oxidative stress. Vitamin A supports optimal eye health. Persimmon antioxidant polyphenols, such as proanthocyanins and catechins, offer free radical protection to against factors that cause cancer or cardiovascular diseases.

Research is exploring the use of persimmon extracts topically on the skin because they could have anti-ageing, anti-wrinkle and photoprotective effects.

Because of its nutrient density persimmon fruit has various potential health benefits from assisting with more optimal muscle performance to being a natural preventative for diabetes.

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