The Health Benefits and Drawbacks of Coffee

One of the reasons we love Care2 so much is their consistency in producing informative, balanced content that focuses just as much on the benefits as it does the drawbacks. That being said, we were very interested to learn about the health benefits and drawbacks of something that millions of us enjoy and at times depend on to get us through our day.

Coffee is the cattle prod of beverages. The very aroma is enough to coax most people out of bed in the morning, and millions of Americans rely on java’s jolt to ramp up their energy and propel them through the workday. Collectively, we drink an astounding 350 million cups of coffee a day in this country.

Coffee presents a conundrum for the body, however.

On one hand, the brew brims with free-radical-fighting antioxidants, which helps explain its protective, anti-inflammatory effect against everything from type 2 diabetes to heart disease. Caffeine itself, which is a nervous-system stimulant, leads to sharper focus and enhanced concentration, and it can brighten a bad mood.

“For some individuals, caffeine is something of a miracle drug,” says Daniel Evatt, PhD, a researcher in the department of psychiatry at the Johns Hopkins University School of Medicine in Baltimore. “These individuals report several benefits with minimal negative effects. However, other caffeine users can develop a bad relationship with it, consisting of unpleasant withdrawal symptoms and other problems, such as sleep difficulties and anxiety.”

That’s the catch. Coffee came by the nickname “jitter juice” honestly. Ingest too much caffeine and a pleasant buzz can nosedive into restlessness, nervousness, insomnia and even muscle twitching. The effect is so reliable, says Laura Juliano, PhD, a caffeine researcher at American University in Washington, D.C., that researchers who study anxiety use caffeinated coffee to incite feelings of anxiousness in study participants.

But not everyone responds the same. A small cup of coffee leaves some people feeling twitchy while others can down a pot without batting an eye. Body weight, age, gender and even genetics may factor in to how the body metabolizes caffeine, says Evatt. Which is why coffee’s vice-and-virtue story is comparable with red wine and chocolate — satisfying substances that are healthy and that attract enthusiasts, but require sensible consumption.

Here’s what the experts say about squeezing the health benefits from the bean without getting burned:

Antioxidant Elixir

Coffee is the single greatest source of antioxidants in the American diet. Ounce-for-ounce, other foods, such as blueberries, pecans and even cinnamon, pack more antioxidants than coffee, but they aren’t nearly as popular.

On average, coffee drinkers down 3.4 cups a day, gleaning 40 percent of their daily antioxidants from the brew. (In comparison, fruits and vegetables account for just 23 percent.) The number is high partly because people drink so much coffee, but it’s also because the beverage is brimming with polyphenols, a type of antioxidant found in many vegetables and berries.

Polyphenols confer some serious health benefits. In particular, they destroy free radicals, which are rogue molecules that create inflammation. Unchecked inflammation underlies many chronic illnesses, such as heart disease and type 2 diabetes.

The more antioxidants in the diet, the less inflammation in the body, says John Hibbs, ND, a senior clinician at Bastyr University in Kenmore, Wash. “A cell that can control intracellular inflammatory processes is going to survive better under the duress of daily living.” (For people who prefer “unleaded” java, the good news is that decaf coffee has just as many antioxidants as the “leaded” version.)

Deter Diabetes

New data reveals that one of coffee’s unexpected benefits may be helping to prevent type 2 diabetes, a disease predicted to affect one in three Americans by 2050, according to estimates from the Centers for Disease Control and Prevention.

Rob van Dam, PhD, a nutritionist at the Harvard School of Public Health, led one of the largest research projects to date — a meta-analysis of nine cohort studies with nearly 200,000 participants — and found that subjects who drank six or more cups of coffee a day lowered their risk of developing type 2 diabetes by 35 percent. Granted, that’s a lot of coffee, potentially enough to trigger negative side effects in some. But those who drank between four and six cups daily still had a 28 percent risk reduction, and other studies have shown a significant benefit with just one cup a day. “The important point is that when all the evidence is weighed, the benefit isn’t restricted to those who drink the most,” van Dam says.

It’s worth noting that caffeine is not the magic ingredient here, since decaf drinkers enjoy the same diabetes-thwarting benefit. At this point, the mechanism of that benefit isn’t clear. Some think a substance in coffee called chlorogenic acid slows the release of glucose into the bloodstream. Others hypothesize that it’s the beverage’s antioxidants that help regulate the body’s sensitivity to insulin. “It’s all a bit speculative at this point,” says van Dam.

Keep in mind, too, that studies showing health benefits for type 2 diabetes and beyond are based on coffee that’s black or with only a little milk or sugar — a far cry from the frothy, milky, super-sweet concoctions sold in many cafés today. “People may not realize that having a beverage like that could lead to weight gain,” says van Dam, “which could in turn increase the risk of type 2 diabetes, and that’s a major concern.”

Rustproof Your Heart

Like wine, coffee confers heart benefits. When researchers looked at more than 27,000 women in the Iowa Women’s Health Study, they found that coffee drinkers (one to three cups a day) lowered their risk of heart disease by 24 percent compared with their non-coffee-drinking peers. Women who drank four to five cups a day were 33 percent less likely to die from any inflammatory disease.

Again, the beneficial ingredient is most likely the antioxidants. The foundation of heart disease is inflammation of the blood vessels, which is instigated and propagated by free radicals. And nothing combats free radicals better than antioxidants.

“Coffee delivers a whole host of antioxidants that essentially prevent you from rusting from the inside out,” says James O’Keefe, MD, a cardiologist at Saint Luke’s Hospital in Kansas City, Mo.

For people with high cholesterol, however, there is a caveat. Coffee contains two oily substances — cafestol and kahweol — that can raise blood levels of low-density lipoprotein (LDL, the “bad” cholesterol). The oils are released when beans are brewed, and they easily pass through the metal filters used in French press and stovetop espresso pots. Paper filters, on the other hand, which are used in drip coffee machines, trap the substances before they hit the cup, virtually eliminating any risk of an uptick in cholesterol.

Buffer Your Brain

The caffeine in coffee could also safeguard your noggin. Consider coffee’s impact on depression — a scourge that affects millions of Americans. Data from the Nurses’ Health Study shows that rates of depression lower in lockstep with the amount of coffee consumed. Compared with those who drank no more than one cup of coffee a week, women who drank four or more daily cups experienced depression 20 percent less often.

Since drinkers of decaf suffered from the blues just as often as people who didn’t drink coffee at all, scientists suspect caffeine is the blues buster.

Exactly how the substance fights depression is not well understood, but it is known that when it enters the brain, caffeine changes levels of chemical messengers such as serotonin and dopamine, which are linked to feelings of joy and enthusiasm, says Michel Lucas, PhD, RD, a research fellow at Harvard School of Public Health. “Caffeine increases your energy levels and feelings of wellness, two things that can have an impact on depression.”

Studies also show a 30 percent reduced risk of developing Parkinson’s disease among coffee drinkers, for similar reasons. That’s because Parkinson’s is caused by the loss of brain cells that make dopamine, a chemical instrumental in movement and fine motor control.

Caffeine Overload

Regardless of the benefits, of course, you can drink too much of a good thing. Caffeine, like nicotine and amphetamines, can be highly addictive. Regularly drinking 100 milligrams (the amount in 6 ounces of drip coffee) is enough to create a physical dependence. “It acts on the motivational brain mechanisms that make you want to use more, regardless of how it makes you feel,” says Evatt.

If you’ve ever overindulged in caffeine, you know that it can make you feel pretty crummy. That’s because excess caffeine goads the adrenal glands into releasing stress hormones, like adrenaline and cortisol, that can put the brain and body into a panic-like state.

That’s not just unpleasant, it’s unhealthy. “The more caffeine you have onboard, the more often you trigger the body’s emergency response system,” says Jacob Teitelbaum, MD, a board-certified internist and author of Beat Sugar Addiction Now! (Fairwinds Press, 2010). “And, if I keep setting off the siren every 10 minutes, I’m going to burn out.”

Caffeine’s artificial energy boost can also distance people from their natural energy rhythms, says Elson Haas, MD, founder and director of the Preventive Medical Center Marin in San Rafael, Calif., and coauthor of The Detox Diet, Third Edition (Ten Speed Press, 2012). Caffeine’s false-energy effect can encourage people to overdo, and dissuade them from taking recovery breaks when they should. “Pretty soon you’re both wired and tired,” he says.

Over time, the adrenal glands may not make enough cortisol to maintain a baseline of energy, a condition referred to as adrenal fatigue. “You are pushing on an organ that doesn’t have the reserves to respond to the stimulant anymore,” Haas says. (For more on adrenal fatigue, see ELmag.com/adrenal2011.)

Decaf seems like an obvious way to deal with jitters, but the safety of the standard decaffeination process worries some health-conscious consumers. To strip the caffeine from the bean, most coffee companies use chemical solvents, such as methylene chloride or ethyl acetate. The solvents are rinsed away at the end of the process, but if you are concerned about chemical residue, look for companies selling coffee decaffeinated via the Swiss Water Process, which uses water instead of chemicals. (For more on decaf, see “Pass the Decaf,” below.)

The best way to avoid long-term complications is to experiment with how you can enjoy caffeine without overdoing it. People metabolize caffeine differently, notes Hibbs. “Constitutionally, we are all different,” he says, “and certain people are more susceptible to the negative effects than others.”

So, if you’re not a fan of the brew, don’t feel compelled to join the coffee club. Although their exact compounds vary, green and black teas also have high levels of antioxidants.

If you really enjoy your java, though, don’t fret. In tandem with healthy sources of energy, such as nutritious food, regular exercise and restful sleep, you can enjoy that caffeine boost.

“Feed your body, use your body, rest your body and do things you love” is Teitelbaum’s mantra. “And, if you need a little boost,” he adds, “a cup of coffee is perfectly reasonable.”

One Hot Energy Drink

In athletes, caffeine is one of the few legal drugs scientifically proven to boost performance. It mobilizes fat stores, freeing up energy for hard-working muscles. It also draws more calcium into muscles, thereby strengthening their contraction. And it triggers the brain to release endorphins, which raises a person’s pain threshold. If you’re worried about dehydration, don’t be. The notion that caffeine causes the body to lose precious water stores has been widely refuted by studies showing caffeine has no negative impact on hydration.

Coffee Bean Primer

Coffee drinkers used to have one decision to make: regular or decaf. But the rise in gourmet and specialty coffees demands that we all become coffee connoisseurs. When faced with a choice of beans, here are a few basics to keep in mind:

• Bean: The two most commonly used coffee-plant varieties are arabica and robusta. Arabica beans are considered by many to be more flavorful; hence they are more expensive and often used in gourmet coffees. The less expensive robusta beans are used primarily to make instant coffee and have roughly twice the caffeine as arabica.
• Roast: Darker roasts, like French, contain less caffeine than lighter roasts because some of the caffeine burns off during the roasting process. Roasting also degrades the polyphenol antioxidants. So, if you are looking for a bigger kick, choose a lighter roast.
• Grind: Generally, the finer the grind, the more caffeine you will extract. Whether you want a fine or coarse grind, though, depends on how long the water will be in contact with the beans. If it’s just a few seconds, like espresso, a finer grind maximizes contact between water and the surface area of the beans. If it’s a few minutes, like a French press, a coarser grind ensures a smooth, mellow cup. Espresso packs less caffeine per serving than drip coffee, but espresso will give you a quicker buzz if you drink it in one or two gulps, like many do.
• Aroma: Coffee’s aroma is both distinctive and alluring. In one study, just the smell of coffee was enough to increase people’s typing speed. Roasted coffee beans contain roughly 800 aromatic compounds. As with wine, coffee’s aromatic compounds — and, therefore, its flavor — are heavily influenced by geography. Elevation, moisture and temperature are just three examples of what makes coffee grown in Central America taste different from coffee grown in East Africa.
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Pass the Decaf

Not everyone can tolerate caffeine. The jolt to the central nervous system can exacerbate stress, anxiety and insomnia. Caffeine also amps up the stomach’s production of gastric juices, so coffee can cause heartburn or worsen symptoms of irritable bowel disease. Babies lack an enzyme needed to metabolize caffeine, so lactating women are advised to nix the habit.

Some research even links caffeine to an increased risk of miscarriage, so pregnant women are also advised to take a pass. The good news is that decaf coffee contains most of the same health properties as regular. The bad news is that it’s not completely caffeine-free. In the United States, 97 percent of the caffeine must be eliminated for coffee beans to be labeled decaffeinated. Drink enough decaf, and you’ll still get a little buzz. If you do choose decaf, be sure to opt for one that has been decaffeinated without chemical solvents.

One Cup at a Time 

Health benefits notwithstanding, it’s important to remember that coffee can be addictive. Most coffee drinkers ingest an average of 300 to 400 mg. of caffeine a day. “For many people, the daily use of caffeine is fueled by a desire to avoid withdrawal,” says Laura Juliano, PhD, a caffeine expert at American University in Washington, D.C. “Once you are dependent on it, you may be in pretty bad shape without it.”

The most common complaint of caffeine withdrawal is headaches. Inside the brain, caffeine plugs into receptors meant for the neurotransmitter adenosine. When adenosine is unfettered, the body relaxes, as widening blood vessels up the flow of oxygen to cells. When caffeine elbows adenosine out of the way, blood vessels constrict and you feel wired. Worse, once you are addicted, if you deprive your brain of caffeine, the blood vessels in your head will dilate and the rush of blood to the brain causes a pounding headache. The misery can last anywhere from 24 hours to nine days.

Other signs of caffeine withdrawal include fatigue, irritability, trouble concentrating and flulike symptoms. To lower the likelihood and severity of withdrawal symptoms, cut back gradually by curbing your intake 10 to 25 percent every few days.

Chickpeas are Chock Full of Antioxidants

Chickpeas or Garbanzo Beans are a legume many of us are familiar with, in fact they are the most widely consumed legume in the world, but do you know the many nutritional benefits they have?

Originating in the Middle East, chickpeas have a firm texture with a flavor somewhere between chestnuts and walnuts. Like most beans, they are rich in fiber; both soluble fiber, which helps to eliminate cholesterol from the body, and insoluble which acts like a “broom” in the intestinal tract (more on insoluble fiber later). They are a rich source of folate, vitamin E, potassium, iron, manganese, tryptophan, copper, zinc and calcium. As a high-potassium, low-sodium food they may help reduce blood pressure.

Chickpeas are the basis for hummus, the bean spread spiked with garlic and olive oil, great for a healthy satisfying snack. They're an imperfect round, and beige in color, and give a nut-like flavor and firm texture. More on health...

Full of Fiber!
Recent studies have demonstrated that the fiber in chickpeas can be metabolized by bacteria in the colon to produce short chain fatty acids (SCFAs). SCFAs provide fuel to the cells that line your intestinal wall, helping to lower your risk of colon problems, including possibly lowering your risk of colon cancer. The soluble fiber in garbanzo beans also helps with blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Two cups provide nearly 25 grams of fiber! Introducing new fiber rich foods to your diet can cause gas and bloating, so start off slow!

Curb your appetite: a recent study reported more satisfaction with foods when garbanzo beans were included; less calories and processed foods were also consumed.

Full of Antioxidants!
Researchers have recently found that many of the antioxidants present in garbanzo beans are especially concentrated in the outer seed coat that gives the beans their distinctive color. Darker-colored "desi-type" garbanzo beans appear to have greater concentrations of antioxidants than the cream-colored garbanzos, the "kabuli-type" that are regularly found at salad bars and in canned products. Antioxidants are found in both types as well as many minerals and other health promoting nutrients mentioned above. If you have previously stayed away from darker-colored or irregularly-shaped garbanzo beans, now’s the time to try them!

Garbanzo beans can be purchased dried or canned and sometimes fresh. Always rinse canned beans before using and dried beans should be soaked for at least 4 hours before cooking. Read package specific labeling for further details. There are also chickpea snacks on the market, that will leave you feeling full and satisfied – check labels for allergens, etc.

[via Supermarket Guru]

The Best and Worst Ways to Cook Vegetables

Think a raw-veggie diet is the best way to go for optimal nutrition? Think again. Cooking vegetables helps to soften their tough fibrous exteriors and loosen up all the nutritional good stuff that lies inside. In fact, some vegetables, such as tomatoes, are actually more healthful if you eat them cooked, because the process of cooking them boosts their levels of the potent antioxidant lycopene. The only problem is, not all cooking methods are the same. Some boost nutrient content; some take it away. Some add unwanted fat, while others add the crucial amount for your body to absorb all the nutrients in vegetables.

Here’s what you need to know about cooking your veggies for optimum nutrition:

1. Microwaving

When in doubt, microwave your veggies for maximum antioxidant preservation. According to a Spanish study of how various cooking methods impact vegetable antioxidant capacity, microwaves reign supreme in prepping vegetables to retain their nutrients. Exception: Keep cauliflower out of the microwave; it loses more than 50 percent of its antioxidants if nuked.       

2. Griddling

Beets, celery, onions, Swiss chard, and green beans cook particularly well on the griddle—yes, that pan you pull out only for Sunday-morning pancakes. Griddles allow vegetables to retain as many antioxidants as microwaving, according to the Spanish researchers. Word of caution: Griddles are often coated in nonstick chemicals that make cooking and cleaning convenient but may contain toxins linked to cancer. Shop for one without the coating, or use a thick frying pan with no oil.
     

4. Baking

Baking, or roasting, is hit-or-miss. Based on the study results, bake your artichokes, asparagus, broccoli, and peppers, all of which retained their antioxidant values, but not your carrots, Brussels sprouts, leeks, cauliflower, peas, zucchini, onions, beans, celery, beets, and garlic, which all saw decreases in nutrient levels. Where baking really shines is with green beans, eggplant, corn, Swiss chard, and spinach, all of which saw their antioxidant levels increase after baking. Toss a handful of those veggies into your next casserole. 

4. Frying

It’s probably no surprise that this method fails the test when it comes to antioxidants and nutrition levels. In addition to adding way too much fat to your meal, it caused a loss of between 5 and 50 percent of each vegetable’s nutrients.

5. Pressure cooking and boiling

Generally speaking, don’t use these methods if you want to retain antioxidants in your vegetables. “In short, water is not the cook’s best friend when it comes to preparing vegetables,” says lead researcher A.M. Jimenez-Monreal. Peas, cauliflower, and zucchini are particularly susceptible to losing nutrients through boiling. If you do need to boil your vegetables, save the nutrient-rich boiling water and use it the next time you make a soup or sauce.

Of course there are always exceptions, and in this case, it’s carrots. A 2008 study from Italy found that boiling carrots boosted their carotenoid content more so than steaming or frying them.

6. Steaming

Those same Italian researchers found that steaming is the best method for preserving antioxidants found in broccoli and zucchini. But contrary to what you may think, this may not be the healthiest way to prep vegetables anyway. Many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat. If you prefer steaming your vegetables, toss them with a small amount of olive oil before serving to boost nutrient absorption.

7. Sautéing

None of the studies on nutrient levels and cooking techniques have included sautéing vegetables over high heat in a little bit of oil. However, the process of sautéing is similar to that of microwaving: cooking your vegetables over high heat in a short amount of time. That minimizes nutrient loss, and the oil in which you’re sautéing them helps your body absorb more of the nutrients.

[via Organic Gardening]

Breakfast Boosters: 14 Foods to Fight Off a Cold

Kiwi

Kiwis contain between 90 and 110 milligrams of vitamin C — more than an average orange. They are a good source of potassium, an important mineral for strong muscles and nerves, plus immune-boosting vitamin E. They are also packed with flavonoids and carotenoids — antioxidants that promote respiratory health, heart health and optimum well-being, says Suki Hertz, M.S., R.D., nutrition professor at the Culinary Institute of America. Cut kiwis in half and scoop out the flesh for a fruit salad or mash up and stir into plain yogurt.

Papaya

Papayas are praised for their anti-inflammatory properties. They're also an excellent source of vitamin C—one medium papaya supplies 313 percent of your daily requirement, explains Hertz. Additionally, they are a great source of beta-carotene, a phytonutrient that gets converted to vitamin A in your body and keeps eyes, skin and mucous membranes moist. Have a few slices for breakfast in the morning or blend some with orange juice for a tropical smoothie.

Ginger

If you feel a cold coming on ward it off with ginger, which can alleviate cold symptoms and clear nasal passages. It also promotes digestive health, reduces gas pains and relaxes the intestinal tract, explains Hertz. If you find yourself battling a stomach bug or winter cold, try steeping slices of fresh ginger in hot water for a soothing and healthy morning drink.

Pumpkin Seeds

Pumpkin seeds are packed with vitamins, amino acids and minerals, including zinc. Zinc helps the immune system by acting as an antioxidant and minimizing damage to cell membranes from free radicals, explains Hertz. Pumpkin seeds are delicious alone or sprinkled in yogurt, oatmeal or cereal. For a sweet and spicy breakfast on the go, try this energy mix.

Wheat Germ

Full of essential vitamins and fats, wheat germ, the nutrient source of the wheat grain, can help give your immune system a boost. It's also high in vitamin E, an antioxidant that helps fight inflammation, says Hertz. Sprinkle wheat germ in yogurt, oatmeal or cold cereal.

Beets

Give your morning glass of orange juice a boost by blending it with cooked beets — just remember to strain it before serving. Packed with antioxidants and magnesium, a mineral that assists with nerve and muscle function, beets are also especially rich in folate. This B vitamin helps prevent serious birth defects and is important for women of childbearing age and for heart health, explains Hertz.

Flax Seeds

Flax seeds are chock-full of important nutrients and minerals, including vitamin E, an antioxidant that keeps cells healthy, and alpha-linolenic acid, a vegetarian source of omega-3 fatty acids. To obtain these healthy fats, flax seeds must be ground first, explains Hertz. A coffee grinder works perfectly for this.
Famous for their nutty flavor, flax seeds can be sprinkled on yogurt, oatmeal or cold cereal. Flax oil is another option and a good way to add important nutrients to smoothies. Both flax seeds and flax oil are highly perishable and should be kept in the refrigerator for up to three months.

Lemons

Besides being packed with vitamin C, lemons promote healthy bacteria, rather than the type that can cause viruses and colds. Hertz suggests using lemon in place of sugar and salt, both of which can weaken the immune system. In the morning, try squeezing some on fresh fruit instead of sprinkling with sugar. 

Blueberries

It's no wonder blueberries are called a superfood — they have more antioxidants than any other fruit or vegetable. They are also one of the highest-ranking foods in anthocyanidins (cancer-fighting antioxidants) and are excellent sources of vitamin C, manganese and fiber, says Hertz. Start your morning with this Greek yogurt parfait, a beautiful dish that delivers a healthy mix of berries.

Eggs

Egg yolks are a good source of selenium, a powerful mineral that supports a healthy immune system. Research on eggs is proving they are not the heart-disease villains they were once thought to be, explains Hertz. The protein in the whites is of the highest value, and the yolks, although high in dietary cholesterol, are relatively low in saturated fat.

Tofu

People who don't eat enough protein tend to load up on carbs, which can increase blood sugar levels and weaken the immune system. Tofu is a complete protein and a good source of calcium and omega-3 fatty acids, all of which can strengthen the immune system, says Hertz. For a high-protein drink that's good on the go, try this quick smoothie.

Quinoa

Quinoa (pronounced keen-wa) is commonly referred to as a grain, but it's actually a seed that can be cooked. A super food, quinoa is one of the few "complete proteins" of the plant world, meaning it supplies all of the essential amino acids that are found in meat, poultry or fish, such as lysine, which helps with tissue repair, says Hertz. In the morning, swap white or whole-wheat bread with a multigrain loaf that's loaded with quinoa, bulgur and millet.

Grapefruit and Oranges

Everyone knows that citrus is chock-full of vitamin C, and it's also packed with powerful antioxidants and is low in calories, says Hertz. For a healthy breakfast that's sure to strengthen your immune system, try a fruit salad that combines three types.

Cottage Cheese

Cottage cheese contains selenium, a powerful antioxidant that can strengthen the immune system, says Hertz. To give your immune system a boost, try this breakfast parfait which combines cottage cheese with vitamin C-rich papaya and wheat germ.

A Guide to Best Organic Health Foods

Are you jaded with quick fix weight loss diets that don’t work or are you unable to eat healthy food owing to your busy work schedule? Due to our hectic life styles, we often make the mistake of compromising on our diets. This makes it increasingly difficult to shed weight or maintain good health. How often have we resorted to miracle diets and potions, albeit to no avail? Well there is no cause for concern as we are about to introduce to you a natural and effective alternative that will end all your dietary woes.

Organic health foods popularly known as ‘super foods’ are all the rage today and here’s why: grown organically, super foods are packed with all the essential vitamins, minerals and nutrients that promote good health and help you stay in shape. In this article we shall discuss some of the best organic health foods that are available in the market today:

Quinoa

Once called “the gold of the Incas,” and known to increase the stamina of Inca warriors this grain is steadily gaining popularity as health food in the world. This is due to that fact that it is high in protein, and not only high protein, but it supplies the complete protein, which includes all nine essential amino acids. Besides this, it is a very good source of manganese also a good source of magnesium, phosphorus, and folate this grain ensures benefits for persons with diabetes, migraine headaches, and atherosclerosis.

Goji Berries

The Gojii Berry is a much-revered fruit in East Asia, due to its myriad medicinal properties. Also known as wolfberry, this natural super food is believed to bolster the immune system, improve circulation, enhance fertility and improve the eyesight. Goji berries can be eaten raw, made into wine or brewed into herbal tea.

Kiwi Fruit

Kiwi is one of the only fruits that contain Vitamin E, which nourishes the skin and prevents aging. The Kiwi fruit is packed with vitamins including vitamin A and vitamin C and is also a veritable source of antioxidants. What’s more, the Kiwi is also a delectable choice for various salads and deserts. Due to its high fiber content, the kiwi fruit can also be used as a mild laxative to promote regular bowel movement.

Broccoli

America’s favorite vegetable, Broccoli has become synonymous with the organic health food market. This super food is packed with a whole host of vitamins and minerals including vitamin A, vitamin C and most importantly vitamin K, which is responsible for building a strong bone structure. Due to its high fiber content, Broccoli acts as mucilage and is a definitive choice for dieters and weight watchers.

Berries

Berries are a great choice for those with a sweet tooth. Not only do they taste great, but also come packed with a variety of nutrients that are required by the body. Berries are a rich source of antioxidants and phytonutrients and can be safely eaten by weight watchers as they are very low in calories. Besides, berries have a high content of water and fiber that helps to maintain blood sugar levels in the body. Berries add a delectable flavor to a variety of dishes, salads and cereals, making them a versatile choice for dieters.

Nuts

Although nuts may have a high fat content, their nutritional benefits far outweigh their high calorie count. When consumed in small portions, nuts are a very good source of protein. Including nuts into your diet would help you lower cholesterol levels and help you lose weight. Nuts also contain a high amount of fiber and antioxidants, which are so beneficial for the body. Not only do they taste great but are also quite filling, which make them a healthy portable snack for those on the move.

Low fat Yogurt

Low fat yogurt is a very healthy and nutritious alternative for people who are lactose intolerant. In  fact, this super food has higher calcium content than most dairy products and comes packed with a powerhouse of other vital nutrients. The presence of probiotics in yogurt promotes a healthy digestive system as it creates a healthy balance of bacteria in the intestine.

Avocado

Natures very own gift to mankind, the Avocado is a rich source of oleic acid. This monosaturated fat present in the fruit helps to reduce cholesterol in the body. According to a recent study conducted on people with high cholesterol levels, individuals who included avocados in their diet showed a marked decrease in their cholesterol levels. This is due to the high potassium content in avocado, which helps to regulate blood pressure and prevents the onset of heart diseases. Further research has indicated that avocado contains a high concentrate of the carotenoid known as lutein. The presence of carotenoids and tocopherols (better known as vitamin E) in avocado has been found to stem the growth of prostate cancer cells. Given its enormous nutritional value, including slices of avocado in your diet would greatly help your body to absorb the carotenoids from the vegetables and fruits that you consume daily.

In this day and age of packaged foods and adulteration, organic super foods are undoubtedly the healthiest alternative. Not only do they taste great and are free of chemicals and fertilizers, organic super foods contain a gamut of vitamins, antioxidants and healthy fats. Super foods are thus a viable alternative to packaged foods that ensures that you live a healthy disease free life.

[via Organic Health Foods]

Top 10 Healthiest Seeds on Earth

They come in all different sizes, shapes and colours. The seed is an embryonic plant itself and the origin of nutrition. A plant goes to great lengths to produce each seed and fill it with high concentrations of vitamins, minerals, proteins, essential oils and dormant enzymes. If you're looking for a high quality, nutritious and filling snack, seeds are tough to beat. Let's look at the ten healthiest seeds on Earth and how to consume them.

A seed is life. It is a living food. It is impossible to eat a raw seed and not derive nutrition.

Many seeds are edible and the majority of human calories come from seeds, especially from legumes and nuts. Seeds also provide most cooking oils, many beverages and spices and some important food additives.

In different seeds the seed embryo or the endosperm dominates and provides most of the nutrients. The storage proteins of the embryo and endosperm differ in their amino acid content and physical properties.

How to Eat Seeds

There is only one way to derive nutrition from seeds and that is to eat them raw. Once they are exposed to heat, they produce toxic substances and the vitamin, mineral and essential oil profiles are denatured. By roasting a seed, its classification moves from a living food to a dead food. There is no seed on earth that can withstand roasting or heating without breaking down its nutritional components. Always remember, eat seeds naturally...eat them raw. This also means they can be soaked, ground or mashed (i.e. tahini), especially if a seed's shell or coat is too difficult to pierce with the teeth.

• Choose raw and unsalted seeds
• Avoid coated or roasted seeds
• Avoid sugar coated seeds

The 10 Healthiest Seeds on Earth

Chia Seeds 

Serving Size = 1 Tsp

Consider these facts about Chia seeds:

• 2.5 times more protein than kidney beans
• 3 times the antioxidant strength of blueberries
• 3 times more iron than spinach
• 6 times more calcium than milk
• 7 times more vitamin C than oranges
• 8 times more omega-3 than salmon
• 10 times more fiber than rice
• 15 times more magnesium than broccoli

The seeds are loaded with vitamins and minerals, are an excellent source of fiber, protein and antioxidants, and are the richest plant source of omega-3 fatty acids. Consumption of chia seeds could help reduce joint pain, aid in weight loss, deliver an energy boost and protect against serious ailments such as diabetes and heart disease. The seeds are gluten-free, which also makes them appealing to people with celiac disease or an aversion to gluten.

Consumption of chia seeds may increase blood levels of the long chain omega-3 EPA by 30%, says a new study from the Appalachian State University and the University of North Carolina.
Chia seeds are a source of alpha-linolenic acid (ALA), a type of “short-chain” omega-3 fatty acid, whereas fish is a source of the “long-chain” fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While growing research has linked consumption of EPA and DHA to heart health, improved brain function and possible other health benefits such as improvement in depression or rheumatoid arthritis, studies are now suggesting that ALA may bring about redistribution associated with heart and liver protection.

Consumption of chia seeds as a source of alpha-linolenic acid (ALA) may bring about redistribution associated with heart and liver protection. The top benefits of chia seeds are far reaching and as far as superfoods go, this is undeniably one of the top ten.

Hemp Seeds

Serving Size = 1 Tbsp

More people are discovering the nutritional benefits of hemp seed, nut and oil.

Hemp contains:

• All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.
• A high protein percentage of the simple proteins that strengthen immunity and fend off toxins.
• Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3
• Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.
• A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid -- for cardiovascular health and general strengthening of the immune system.
• A superior vegetarian source of protein considered easily digestible.
• A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.
• The richest known source of polyunsaturated essential fatty acids.

According to the hemp growers industry, industrial hemp grown for food, fuel and natural fibers contains virtually no THC (less than .3%).

In fact, when hemp is processed into hemp seed oil and hemp seed milk, for example, it further reduces the minute amount of THC in hemp.

And yet, there's still a stigma due to the long-standing idea that hemp and marijuana are one in the same. Hemp is actually categorized with marijuana as part of the Controlled Substances Act of 1970 and is therefore illegal to grow in the US.

The best way to insure the body has enough amino acid material to make the globulins is to eat foods high in globulin proteins. Since hemp seed protein is 65% globulin edistin, and also includes quantities of albumin, its protein is readily available in a form quite similar to that found in blood plasma.

Eating hemp seeds gives the body all the essential amino acids required to maintain health, and provides the necessary kinds and amounts of amino acids the body needs to make human serum albumin and serum globulins like the immune enhancing gamma globulins. Eating hemp seeds could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed was used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.

Pomegranate Seeds

Serving Size = 1/2 Cup

Pomegranates are a rich source of antioxidants. Therefore, it helps to protect your body's cells from free radicals, which cause premature aging. In simple words, pomegranate juice pumps the level of oxygen in your blood. The antioxidants fight free radicals and prevents blood clots. This eventually helps the blood to flow freely in your body in turn improving the oxygen levels in your blood.

Pomegranates are especially high in polyphenols, a form of antioxidant purported to help reduce the risk of cancer and heart disease. In fact, pomegranate juice, which contains health-boosting tannins, anthocyanins, and ellagic acid, has higher antioxidant activity than green tea and red wine.

The pomegranate, with its edible seeds inside juicy sacs, is high in vitamin C and potassium, low in calories (80 per serving, which is just under one-third of a medium fruit), and a good source of fibre.

The antioxidant properties of a pomegranate prevent low-density lipoprotein cholesterol from oxidizing. This essentially means that pomegranates prevent the hardening of the artery walls with excess fat, leaving your arteries fat free and pumping with antioxidants.

"Mice that drank pomegranate juice were able to significantly reduce the progression of atherosclerosis, [by] at least 30 percent," said study co-author Dr. Claudio Napoli, a professor of medicine and clinical pathology at the University of Naples School of Medicine in Italy.

Pomegranate health benefits run bone deep; it can reduce the damage on the cartilage for those hit with arthritis. This fruit has the ability to lessen the inflammation and fights the enzymes that destroy the cartilage.

Flax Seeds

Serving Size = 1-2 Tsp (ground)

Dietary fiber from flaxseed suppresses rises in blood levels of lipids after a meal and modulate appetite. University of Copenhagen researchers report that flax fiber suppresses appetite and helps support weight loss.

Flax has been cultivated for centuries and has been celebrated for its usefulness all over the world. Hippocrates wrote about using flax for the relief of abdominal pains, and the French Emperor Charlemagne favored flax seed so much that he passed laws requiring its consumption!

The main health benefits of flax seed are due to its rich content of Alpha-Linolenic Acid (ALA), dietary fiber, and lignans.

The essential fatty acid ALA is a powerful anti-inflammatory, decreasing the production of agents that promote inflammation and lowering blood levels of C-Reactive Protein (CRP), a biomarker of inflammation. Through the actions of the ALA and lignans, flax has been shown to block tumor growth in animals and may help reduce cancer risk in humans.

Lignans are phytoestrogens, plant compounds that have estrogen-like effects and antioxidant properties. Phytoestrogens help to stabilize hormonal levels, reducing the symptoms of PMS and menopause, and potentially reducing the risk of developing breast and prostate cancer.

The fiber in flax seed promotes healthy bowel function. One tablespoon of whole flax seed contains as much fiber as half a cup of cooked oat bran. Flax's soluble fibers can lower blood cholesterol levels, helping reduce the risk of heart attack and stroke.

Ground flax seed provides more nutritional benefits than does the whole seed. Grind the seeds at home using a coffee grinder or blender, and add them to cereals, baked goods and smoothies.

Pumpkin Seeds

Serving Size = 1/2 Cup

They are the only seed that is alkaline-forming in this world of highly acidic diets.

Add pumpkin seeds to your list of foods rich in protein. 100 grams of seeds on a daily basis provide 54 percent of the daily requirement in terms of protein. Most of us pop pills to replenish deficiency of vitamin B-complex, try pumpkin seeds next time. Pumpkin seeds are a good source for vitamin B like thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates.

For those who are down in the dumps, pumpkin seeds can help fight through depression. The chemical component L-tryptophan is the secret ingredient to boost your mood. Did you know that pumpkin seeds can prevent kidney stones? Studies suggest that pumpkin seeds can help prevent certain kidney stone formations like calcium oxalate kidney stone.

Pumpkin seeds even hold the secret to fighting parasites, especially tapeworms.

Apricot Seeds

Serving Size = 1/4 Cup

Apricot kernels are, like most nuts and seeds, very nutritious. Among the nutrients they contain is one called amygdalin, which is also known as vitamin B17. This attacks cancer cells, and thus can help prevent cancer from breaking out in our bodies.

Amygdalin (vitamin B17) is contained in many hundreds of foods, but ones that are particularly rich in amygdalin have disappeared to a large extent from our Western diet. People throughout the world who still eat a traditional diet, have been found to be largely free from cancer. These diets are rich in foods containing amygdalin.

Apart from apricot kernels, examples of other amygdalin rich foods are bitter almonds (amygdalin tastes bitter - sweet almonds do not contain it, and apricot kernels that are not bitter do not contain it). Other foods containing amygdalin are apple pips, grape seeds, millet, broad beans, most berries, cassava and many other seeds, beans, pulses and grains - but not ones that have been highly hybridized.

For prevention, however, Dr Ernst T Krebs Jr., the biochemist who first produced laetrile (concentrated amygdalin) in the 1950s, recommended that if a person would eat ten to twelve apricot kernels a day for life, then barring the equivalent of Chernobyl, he is likely to be cancer free.

Sesame Seeds

Serving Size = 1/4 Cup

Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity.

Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Sunflower Seeds

Serving Size = 1/4 Cup

Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol.

Sesame seeds have some of the highest total phytosterol content of seeds. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Cumin Seeds

Serving Size = 1 Tbsp

Cumin is a seed that has been used since antiquity. This traditional herb is known for its health benefits and medicinal uses for hundreds of years. Cumin is useful for digestive disorders and even as an antiseptic. The seeds themselves are rich in iron and help boost the power of the liver.

Cumin also helps relieve symptoms of common cold. If you have a sore throat, try adding some dry ginger to cumin water, to help soothe it. Cumin juice makes for a great tonic for the body even if you don’t have a specific ailment. It is said to increase the heat in the body thus making metabolism more efficient.

It is also considered to be a powerful kidney and liver herb which can help boost the immune system. It’s also believed that black cumin seeds can treat asthma and arthritis.

Grape Seeds

Serving Size = 1-2 Tbsp

Grape seeds have a great concentration of vitamin E, flavonoids, linoleic acid and polyphenols.

Grape seed extract may prevent heart diseases such as high blood pressure and high cholesterol. By limiting lipid oxidation, phenolics in grape seeds may reduce risk of heart disease, such as by inhibiting platelet aggregation and reducing inflammation. A study published in the journal Carcinogenesis shows that grape seed extract (GSE) kills squamous cell carcinoma cells, while leaving healthy cells unharmed.

Grape seeds may even reduce the infectivity of Norovirus surrogates according to research published in Applied and Environmental Microbiology.

Seeds anyone?

[via Prevent Disease] 
[sources: Whole Foods, Wikipedia, Anticancer Info, Ratical, Body Ecology, Chicago Tribune]

Are Organic Vegetables More Nutritious After All?

There may never be an end to arguments over whether organic food is more nutritious. But a new study is the most ambitious attempt so far to resolve the issue — and it concludes that organic fruit and vegetables offer a key benefit.

It's a scientific reply to an analysis that some researchers at Stanford University published two years ago. That paper, which generated lots of media coverage and much controversy, reviewed more than 200 studies of organic and conventional food, and concluded that organic foods do not really offer any significant nutritional benefit.

This new analysis, from a group of scientists mostly based in Europe, crunched data from an even bigger pile of studies: 343 of them, carried out over the past several decades. It will be published Monday in the British Journal of Nutrition.

The new analysis repeats some of the Stanford group's findings. It finds that organic and conventional vegetables offer similar levels of many nutrients, including minerals, vitamin C and vitamin E. Conventional crops are higher in protein. And there are fewer pesticide residues on organic foods, as you'd expect.

But the group found a significant difference in the levels of special compounds called antioxidants. "Across the important antioxidant compounds in fruits and vegetables, organic fruits and vegetables deliver between 20 and 40 percent higher antioxidant activity," says Charles Benbrook, from Washington State University's Center for Sustaining Agriculture and Natural Resources, a co-author of the study.

These antioxidant compounds, which go by names like flavonoids and carotenoids, are getting a lot of attention lately. Their effects remain somewhat murky, but scientists say they can protect cells from the effects of aging, or from the sort of damage that can lead to cancer.

Benbrook says this is a big reason why public health experts want us all to eat more fruits and vegetables: They deliver a good dose of antioxidants. And if organic produce provides more of them, he says, "we think that's a big deal."

Benbrook thinks there are a couple of reasons why they're seeing this result.

First, plants make these compounds to protect themselves when they run into challenges like insects or diseases. And organic crops, because they aren't protected by as many chemical pesticides, have to fight off more hungry bugs. "Plants in an organic field are getting chewed on," he says.

The second reason, Benbrook says, is that organic crops aren't getting as much fertilizer. More heavily fertilized conventional crops may grow faster and get bigger, but as a result, their nutrients may get diluted.

"That's why when you buy these great big juicy apples that are just sweet as sin, it's that extra moisture and carbohydrate that dilutes the vitamin C and the anthocyanins," he says.

This analysis, however, probably isn't the end of this debate.

Jeffrey Blumberg, a professor of nutrition at Tufts University, says attempts to draw conclusions from collections of hundreds of different studies, each one comparing organic and conventional food, are beset by a host of methodological problems. For one thing, there's no single "organic" or "conventional" production system.

Some organic crops get lots of organic fertilizer; some don't. Some are protected with lots of natural pesticides; some are not. Conventional practices vary widely, too. So it's difficult to know, in the end, what you really are comparing. And food that's compared in these studies may not be the same as the food you're buying in the store.

In any case, Blumberg says, the difference in nutritional quality between organic and non-organic fruits and vegetables really isn't that big — especially when you consider the gap between what Americans should eat, and what they really consume.

"Most Americans are getting only a couple of servings of fruits and vegetables every day," he says. "We're recommending that they get up to nine servings."

What really will make a difference in people's health, he says, is just eating more fruits, vegetables and whole grains. If you eat plenty of these foods — whether they're organic or not — you'll get plenty of antioxidants.

[via NPR: All Things Considered]