Cordyceps and its Benefits

Cordyceps is a type of fungus that grows on the larva of caterpillars. It has been used for centuries in traditional Chinese medicine (TCM) to improve fatigue, cough, sexual desire, kidney function, and weakness after a severe illness.

One study examined the effects of a mushroom blend containing Cordyceps militaris on high-intensity exercise after one and three weeks.

Researchers found that one week of supplementation did not significantly improve exercise performance compared to a placebo. However, three weeks of daily supplementation led to significant improvements in maximal oxygen intake (VO2 max), suggesting that chronic supplementation of cordyceps may increase training intensity and delay fatigue.

However, research supporting its effectiveness remains mixed. Other studies have shown no benefit in well-trained athletes, even after long periods of
My he supplementation.Today, dietary supplements and other products containing lab-made cordyceps are advertised to help with everything from athletic performance and blood sugar control to immunity. However, research is limited to animal models, test tubes, and small clinical trials.

Here's everything you need to know about cordyceps, including its potential benefits, risks, and healthy ways to incorporate it into your diet.

May Improve Athletic Performance
Cordyceps supplements are popular among athletes. The fungus is believed to benefit athletic performance by improving blood flow, increasing oxygenation no utilization, and functioning as an antioxidant.

Today, dietary supplements and other products containing lab-made cordyceps are advertised to help with everything from athletic performance and blood sugar control to immunity. However, research is limited to animal models, test tubes, and small clinical trials.

Here's everything you need to know about cordyceps, including its potential benefits, risks, and healthy ways to incorporate it into your diet.

May Improve Athletic Performance
Cordyceps supplements are popular among athletes. The fungus is believed to benefit athletic performance by improving blood flow, increasing oxygen utilization, and functioning as an antioxidant.

One study examined the effects of a mushroom blend containing Cordyceps militaris on high-intensity exercise after one and three weeks.

Researchers found that one week of supplementation did not significantly improve exercise performance compared to a placebo. However, three weeks of daily supplementation led to significant improvements in maximal oxygen intake (VO2 max), suggesting that chronic supplementation of cordyceps may increase training intensity and delay fatigue.2

However, research supporting its effectiveness remains mixed. Other studies have shown no benefit in well-trained athletes, even after long periods of supplementation.

Cordyceps seems to be most beneficial for improving aerobic performance in well-trained athletes when combined with other plant extracts like Rhodiola crenulata.

May Benefit Heart Health

Cordyceps may benefit heart health by improving blood lipid (fat) levels and treating arrhythmia (irregular heartbeat).

High levels of fats in the blood, also known as hyperlipidemia, is a key risk factor for heart disease.3

A 2020 review of studies found that cordycepin, the main bioactive compound in cordyceps, can reduce the accumulation of low-density lipoprotein (LDL) cholesterol, total cholesterol, and triglycerides in animals.4

Another 2021 study found that CM1, a polysaccharide from Cordyceps militaris, was effective at lowing blood lipid levels in hamsters.5

Polysaccharides are major water-soluble components in the fungus that are thought to have anti-inflammatory and antioxidant properties.

However, these studies should be interpreted with caution, as the results of animal research may not be relevant to human health.
A 2022 review of nineteen trials that included 1,805 patients found cordyceps effective at adjusting the heart rate to a normal level in patients with arrhythmia.6

Note that all of the trials in the review had a small sample size and were conducted in China, which raises concern for geographical bias.

Further studies are needed to determine whether cordyceps can benefit human heart health.

May Help Manage Diabetes
Diabetes is a health condition that occurs when your blood sugar is too high. It is the eighth leading cause of death in the U.S.7

Animal studies have shown that Cordyceps militaris extract may help decrease blood sugar levels by improving glucose metabolism, or how efficiently the body processes sugar from foods we eat. It may also help protect against nerve damage caused by diabetes.4

In addition, a 2023 study found that Cordyceps militaris and cordycepin may help regulate blood sugar levels in mice with diabetes by improving the balance of bacteria in the gut.
May Reduce Inflammation
Inflammation is a normal response to injury or infection and a necessary part of the healing progress. But chronic inflammation that lasts for months or years can lead to several chronic health conditions, including:10

Heart disease
Autoimmune diseases like rheumatoid arthritis
Irritable bowel disease
Diabetes
Depression
Certain types of cancer
Asthma
Neurodegenerative diseases like Parkinson's disease
In fact, chronic diseases related to inflammation account for more than half of deaths worldwide.10

A 2020 review of studies found cordycepin regulates specific pathways involved in inflammation, suggesting its potential to protect against chronic inflammatory diseases. Cordycepin may also help boost immunity and prevent the replication of viral RNA, thereby protecting against viral infections.11

Again, human studies are needed to confirm these effects.

Anti-Aging Properties
Oxidative stress—the imbalance between free radicals and antioxidants in the body—plays a significant role in aging and the development of age-related diseases, including dementia, arthritis, and cancer.12

Several compounds in cordyceps, including cordycepin and polysaccharides, are thought to have potent antioxidant properties.4

Antioxidants interact with and neutralize free radicals, protecting the body from oxidative stress.
Anti-Aging Properties
Oxidative stress—the imbalance between free radicals and antioxidants in the body—plays a significant role in aging and the development of age-related diseases, including dementia, arthritis, and cancer.12

Several compounds in cordyceps, including cordycepin and polysaccharides, are thought to have potent antioxidan not properties.4

Antioxidants interact with and neutralize free radicals, protecting the body from oxidative stress.

Cordyceps are also high in polysaccharides, accounting for 3–8% of their overall weight, and nucleosides like cordycepin and adenosine, which are believed to contribute to most of their health benefits.

Studies recommend people with auto-immune diseases like lupus, multiple sclerosis, or rheumatoid arthritis avoid cordyceps unless otherwise advised by a healthcare provider.4

Furthermore, there have been several reports of lead poisoning caused by contaminated cordyceps powder.

Consumption of cordyceps supplements in children or while pregnant or breastfeeding is not recommended due to a lack of research on its side effects.

To ensure you get a quality supplement free of potentially harmful ingredients, it's best to purchase from a reputable brand that utilizes third-party testing. Some supplement manufacturers hire third-party labs to test their products for purity and potency, which helps improve supplement safety. Whenever possible, purchase supplements from brands certified by organizations like UL, USP, and NSF International.

How Much Cordyceps Should I Consume?

Due to a lack of human research, there's no official recommended dose for cordyceps. However, if you decide to try a cordyceps supplement, you'll want to follow the dosage recommendations and instructions provided on the product label. Taking too much may increase the risk of side effects.

A Quick Review

Cordyceps is a fungus used in traditional Chinese medicine for years to treat everything from sexual dysfunction to fatigue. It seems most promising to improve athletic performance by improving oxygen utilization and energy.

There is also some evidence in animals and test tubes that the fungus may help improve heart health, blood sugar, inflammation, aging, and cancer outcomes. However, we cannot say these effects will be seen in humans.

If you are considering taking cordyceps supplements, check with your healthcare provider to ensure it's safe for you and won't interact with any medications you're taking. 

Source : Health.com

Olive oil life saver

 

Blog • March 16, 2022

Olive Oil Consumption and Reduced Risk of Death

Category: Food

There’s no question that olive oil consumption is clearly associated with a markedly reduced risk for cardiovascular disease. That finding, in and of itself would certainly support the notion of adding olive oil to your diet. Beyond cardiovascular disease, there has been an increasing pursuit to determine if there is a meaningful association between olive oil consumption and risk of death as it relates not just to cardiovascular disease, but other causes as well including neurodegenerative diseases, cancer, respiratory disease, and even death from any cause – called all cause mortality.

To explore this relationship, Harvard researchers looked at data that followed close to 100,000 people for 28 years. These participants were free of cardiovascular disease or cancer at the beginning of the study and completed a food frequency questionnaire every four years. This is basically a tool in which each the participants recount, as best they can, the types and frequency that they consume various foods.

During the 28-year follow-up period, approximately 37,000 of the participants died. And here’s how the risk of death was modified in comparing those consuming the most olive oil with those consuming the least:

Cause of Death	Risk Reduction (death)
Any cause	19%
Cardiovascular disease	19%
Cancer	17%
Neurodegenerative disease	29%
Respiratory Disease	18%

These findings are profound. Seeing an almost 30% reduction in risk for death from neurodegenerative disease for example, is certainly compelling. Especially when we recognize that there is, as yet, no meaningful pharmaceutical treatment for Alzheimer’s disease specifically.

Why might olive oil consumption show this dramatic relationship across this spectrum of seemingly diverse disease categories? Well, it turns out that these diseases may well share a host of mechanisms that underlie their production. We now have robust research indicating that mechanisms like disturbances of the gut microbiome, oxidative stress, loss of insulin sensitivity, elevated blood pressure, decreased function of the lining of blood vessels (the endothelium), and threatening changes in blood lipids have negative implications throughout the body. And, as the authors of this study point out, the monounsaturated fats, phenolic compounds, and specific derivatives of fat found in olive oil work in concert to target this entire panel of negative inputs.

Olive oil has been a mainstay of my dietary program for many years. My goal is to consume at least a full liter of high quality, extra virgin olive oil each week. This adds to other important goals like keeping blood glucose and uric acid levels under control as it relates to targeting the very mechanisms underlying chronic degenerative diseases that are mentioned above. Courtesy: Dr David  Perlmutter M.D

HiBiscus drink for Hypertension

 Recent studies show that hibiscus tea can lower blood pressure as effectively as some standard hypertension drugs can. Hibiscus is widely consumed around the world as a ruby-colored, lemony beverage (it’s the main ingredient in Red Zinger tea). Hibiscus is safe and, unlike most blood pressure drugs, rarely causes side effects. Plus, hibiscus plants can be grown in much of the United States, so you can actually grow your own blood pressure medicine.

Hibiscus (Hibiscus sabdariffa) has been used to treat high blood pressure in both African and Asian traditional medicine. In 1996, researchers in Nigeria confirmed this age-old wisdom by showing that hibiscus flowers reduced blood pressure in laboratory animals. Soon after, researchers in Iran showed the same benefit in people. After measuring the blood pressure of 54 hypertensive adults, the researchers gave them 10 ounces of either black tea or hibiscus tea for 12 days. Average blood pressure decreased slightly in the black tea group, but decreased a significant 10 percent in the hibiscus group.

Since then, several additional studies have confirmed this effect, including two that tested hibiscus head-to-head against standard blood pressure medications:

• Scientists in Mexico gave 75 hypertensive adults either captopril (Capoten; 25 milligrams twice a day) or hibiscus tea (brewed from 10 grams of crushed dried flowers — about 5 teaspoons per 1 to 2 cups water — once a day). After four weeks, the herb had worked as well as the drug, with both groups showing an 11 percent drop in blood pressure.
• In another study, the same researchers gave 193 people either lisinopril, (Zestril, Prinivil; 10 milligrams per day) or hibiscus (250 milligrams in the form of a capsule). After four weeks, the herb had worked almost as well as the drug: Blood pressure decreased 15 percent among those on the drug, and 12 percent among those taking hibiscus.

How does hibiscus lower blood pressure? Recent research suggests a combination of reasons: It has diuretic properties, it opens the arteries, and it appears to act as a natural angiotensin-converting enzyme (ACE) inhibitor, which means it slows the release of hormones that constrict blood vessels. In addition, hibiscus boosts immune function and provides valuable anti oxidant.

Dose recommendations vary from about 1 teaspoon of dried “flowers” (technically, the calyxes surrounding the flowers) per cup of boiling water up to the 5 teaspoons used in one of the Mexican studies. Steep five to 10 minutes. If you have high blood pressure, you should own a home blood pressure monitor. Take readings before different doses and retest an hour later to see what works best for you. Check with your doctor prior to taking hibiscus if you’re currently on medication to lower blood pressure — often a combination of an herb and a lower dose of a pharmaceutical provides the same benefit.

As with all medications, allergic reactions or other side effects are possible. If you experience symptoms shortly after ingesting hibiscus, stop taking it until you talk to your doctor.

Source:  Mother Earth news

Benefits of Rosella Sadariffa Tea Genus: Hibiscus ( Arabic: Karkade)

 Hibiscus tea has been known to prevent hypertension, lower blood pressure, reduce blood sugar levels, keep your liver healthy, help with menstrual cramps, help with depression, aid digestion and help with weight management. Its rich in Vitamin C, contains minerals such as flavonoids and has laxative properties.

Medicinal Effects of Rosella hibiscus Tea

Hibiscus tea is that the infusion manufactured from the calyces (sepals) of the hibiscus flower, a tea drink consumed every hot and cold by people around the world. it's together remarked as rosella (another common name for the shrub flower), jamaica in geographical region, karkady at intervals the countryside, bissap in geographical region, mallow at intervals the Caribbean, and various names in various regions. shrub tea includes a tart, cranberry-like flavor, and sugar is sometimes supplemental to sweeten the drink. The tea contains vitamin C and minerals and is used traditionally as a mild medication.

Hibiscus tea contains 15-30% organic acids, further as acid, acid, and acid. It together contains acidic polysaccharides and flavonoid glycosides, like cyanidin and delphinidin, that gives it its characteristic ruby color.


Medicinal Uses:

In India, continent and North American nation, all above-ground elements of the hibiscus plant unit valued in native medication. Infusions of the leaves or calyces unit thought to be drug, cholerectic, febrifugal and hypotensive, decreasing the consistency of the blood and stimulating organ activity. Pharmacognosists in African country recommend hibiscus extract for lowering sign. In 1962, Sharaf confirmed the hypotensive activity of the calyces and settled them antispasmodic agent, anthelmintic and drugs equally. In 1964, the compound extract was found effective against genus Ascaris gallinarum in poultry. three years later, Sharaf and associates showed that every the compound extract and additionally the coloring matter of the calyces unit fatal to tubercle bacillus. In experiments with bird, thusrrel|roselle|rozelle|sorrel|red sorrel|Jamaica sorrel|Hibiscus sabdariffa|hibiscus} extract attenuated the speed of absorption of alcohol so lessened its impact on the system. In Central yankee nation, hibiscus “ade” may well be a favourite remedy for the aftereffects of drunkenness.

In East Africa, the whorl infusion, called “Sudan tea”, is taken to alleviate coughs. hibiscus juice, with salt, pepper, plant product and sweetening, is taken as a remedy for biliousness.

Several studies have shown shrub tea to be helpful in lowering sign and can management steroid.

Hibiscus tea contains degree macromolecule substance that blocks the assembly of catalyst. catalyst is degree macromolecule that breaks down sophisticated sugars and starches. Drinking a cup of shrub tea once meals will reduce the absorption of dietary carbohydrates and may assist in weight loss.

Hibiscus tea is formed in vitamin C and makes a good looking flavouring remedy to rebuff colds and infections by strengthening the system.

Other blessings of shrub tea embrace preventing bladder infections and constipation if taken typically.

Curtesy Weebly.com

Seven Healthy Spices

Do we ever think   the benefits of the spices that we use in our daily food. Our ancestors have used them as flavoring agents and add different taste to food.

Here are 7 healthy spices that you need to know about

Ginger:

For centuries, ginger has been used as a natural way to remedy nausea and is commonly consumed to ease things like indigestion and motion sickness. Ginger is also very cleansing and is thought to even to contain some anti-cancer properties! Try making a fresh pot of ginger tea or adding fresh ginger to soups and vegetable stews for a powerful immune boost.

Garlic:

Garlic, one of the most  commonly consumed culinary spices contains some pretty impressive health benefits. One of the most well documents health benefits of garlic is its natural ability to regulate high blood pressure. Garlic is also used to help fight off cancer and has a natural ability to fight off germs. Next time you feel a cold or flu coming on, amp up your garlic intake for a natural way to keep germs at bay.

 Turmeric:

Turmeric, the world’s most well-known superfood spice ranks very high on the list of the world’s healthiest spices. Turmeric has been known for its anti-inflammatory properties; however, it has also been known for its ability to help fight depression, and its ability act as an antiseptic and cancer-fighting agent. There isn’t too much turmeric isn’t known to do! Try adding this robust spice to things like soups, and smoothies for a powerful health kick.

Cinnamon:

Cinnamon is a delicious spice loved by most, and most people would just think cinnamon is a flavor enhancer, however, what’s not as well-known is its ability to help regulate blood sugar levels. Cinnamon is also another cleansing spice and has anti-inflammatory properties as well. Try adding this spice to things like oatmeal and smoothies for a delicious and healthy addition to any recipe. 

Fenugreek:

A less commonly consumed spice which is often overlooked. Fenugreek has been known to assist those who have diabetes as well as improve digestion, and reduce inflammation. Be brave and add this unusual spice to your next vegan dish for some unique health benefits.

Cayenne Pepper:

Cayenne pepper is commonly used to add heat to a recipe, and is commonly enjoyed among those who love things spicy. What’s not as well-known is its ability to improve circulation, cleanse the body, and believe it or not calm digestion! It may be a little counterintuitive to think of this spice as a digestive aide due to its spicy nature, but cayenne pepper has been regarded as a digestive soothing spice. Another great way to enjoy cayenne pepper is in a freshly pressed apple and lemon juice when battling a cold. The spiciness from the pepper with open up your sinus cavities and help clear up an infection at the same time.

Rosemary:

A commonly used culinary spice that is known to help keep the immune system strong, and may even be able to help the body fight against acute illness such as the common cold. Rosemary has also been known to help improve circulation and calm an upset tummy. Try adding rosemary to your next batch of vegetable soup to keep your immune system strong.

Spices are more than just flavor enhancers. Some of the world’s healthiest foods fall into the spice category, and the best thing is that a little goes a long way. With just a teaspoon or so of each of these spices, you could be significantly improving your health in no time. Try mixing up your recipes by experimenting with which healthy spices you like the best. Not only will you spice up your recipes, but you’ll boost your health as well.

Courtesy: Purple carrot

Why do you drink Green Tea ? Find more.....

Here are 10 possible health benefits of green tea.

• Contains healthy bioactive compounds. ...
• May improve brain function. ...
• Increases fat burning. ...
• Antioxidants may lower the risk of some cancers. ...
• May protect the brain from aging. ...
• May reduce bad breath. ...
• May help prevent type 2 diabetes. ...
• May help prevent cardiovascular disease.

1. Contains healthy bioactive compounds

Green tea is more than just a hydrating beverage.

The green tea plant contains a range of healthy compounds that make it into the final drink .

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.

Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.

EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its medicinal properties

Green tea also has small amounts of minerals that can benefit your health.

Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride

That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.

SUMMARY

Green tea is loaded with polyphenol antioxidants, including a catechin called EGCG. These antioxidants can have various beneficial effects on health.

2. May improve brain function

Green tea does more than just keep you alert, it may also help boost brain function.

The key active ingredient is caffeine, which is a known stimulant.

It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.

Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine .

Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory .

However, caffeine isn’t the only brain-boosting compound in green tea. It also contains amino acid

 L-theanine, which can cross the blood-brain barrier

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain).

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain .

Because of the L-theanine and the small dose of caffeine, green tea may give you a much milder and different kind of buzz than coffee.

Many people report having more stable energy and being much more productive when they drink green tea, compared with coffee.

SUMMARY

Green tea contains less caffeine than coffee but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.

3. Increases fat burning

If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate 

In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo  

However, some studies on green tea don’t show any increase in metabolism, so the effects may depend on the individual and how the study was set up

Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy  

Two separate review studies reported that caffeine may increase physical performance by approximately 11–12%  

SUMMARY

Green tea may boost metabolic rate and increase fat burning in the short term, although not all studies agree.

4. Antioxidants may lower the risk of some cancers

Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.

Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage .

Green tea is an excellent source of powerful antioxidants.

Research has linked green tea compounds with a reduced risk of cancer, including the following studies:

• Breast cancer. A comprehensive review of observational studies found that women who drank  the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in women.
• Prostate cancer. One study observed that men drinking green tea had a lower risk of advanced prostate cancer.
• Colorectal cancer. An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop     . Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer, but more high quality research is needed to confirm these effects

To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas.

SUMMARY

Green tea has powerful antioxidants that may protect against cancer. Multiple studies show that green tea drinkers have a lower risk of various types of cancer.

5. May protect the brain from aging

Not only can green tea improve brain function in the short term, it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia

SUMMARY

The bioactive compounds in green tea can have various protective effects on the brain. They may reduce the risk of dementia, a common neurodegenerative disorder in older adults.

6. May reduce bad breath

The catechins in green tea also have benefits for oral health.

Test-tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk of

Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.

Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects

However, there’s some evidence that green tea may reduce bad breath

SUMMARY

The catechins in green tea may inhibit the growth of bacteria in the mouth, reducing the risk of bad breath.

7. May help prevent type 2 diabetes

The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Studies show that green tea may improve insulin sensitivity and .

One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of type 2 diabetes

According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of diabetes

SUMMARY

Some controlled studies show that green tea may cause mild reductions in blood sugar levels. It may also lower the risk of type 2 diabetes.

8. May help prevent cardiovascular disease

Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide (

Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL (bad) cholesterol levels

Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease  

Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease  

SUMMARY

Green tea may lower total and LDL (bad) cholesterol, as well as protect the LDL particles from oxidation. Studies show that people who drink green tea have a lower risk of cardiovascular disease.

9. May help you lose weight

Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.

Several studies show that green tea may help reduce body fat, especially in the abdominal area .

One of these studies was a 12-week randomized controlled study involving 240 people with obesity.

In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group (54).

However, some studies don’t show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect.

SUMMARY

Some studies show that green tea may lead to increased weight loss. It may be particularly effective at reducing the dangerous abdominal fat.

10. May help you live longer

Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could help  you live longer.

In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more cups per day — were significantly less likely to die during the study period):

• Death of all causes: 23% lower in women, 12% lower in men
• Death from heart disease: 31% lower in women, 22% lower in men
• Death from stroke: 42% lower in women, 35% lower in men

Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period.

SUMMARY

Studies show that people who drink green tea may live longer than those who don’t.

Courtesy : Health line.com

Benefits Of Garlic

 Proven Health Benefits of Garlic

• Garlic Contains Compounds With Potent Medicinal Properties. ...
• Garlic Is Highly Nutritious But Has Very Few Calories. ...
• Garlic Can Combat Sickness, Including the Common Cold. ...
• The Active Compounds in Garlic Can Reduce Blood Pressure. ...
• Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease
• 
  
• .What is Garlic?
• Garlic is a plant in the Allium (onion) family.

• It is closely related to onions, shallots and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take.

  1. Garlic Contains Compounds With Potent Medicinal Properties

   Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

  However, throughout ancient history, the main use of garlic was for its health and medicinal properties

  Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese

  Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

  Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it’s been cut or crushed

  Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine

  The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.

  SUMMARY

  Garlic is a plant in the onion family that’s grown for its distinctive taste and health benefits. It contains sulfur compounds, which are believed to bring some of the health benefits.

  2.   Garlic Is Highly Nutritious But Has Very Few Calories

  Calorie for calorie, garlic is incredibly nutritious.

  One clove (3 grams) of raw garlic contains

  • Manganese: 2% of the Daily Value (DV)
  • Vitamin B6: 2% of the DV
  • Vitamin C: 1% of the DV
  • Selenium: 1% of the DV
  • Fiber: 0.06 grams
  • Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

  This comes with 4.5 calories, 0.2 grams of protein and 1 gram of carbs.

  Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything you need.

  SUMMARY

  Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.

  3. Garlic Can Combat Sickness, Including the Common Cold

  Garlic supplements are known to boost the function of the immune system.

  One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo

  The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

  Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61% .

  However, one review concluded that the evidence is insufficient and more research is needed .

  Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds.

  SUMMARY

  Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold.

  4. The Active Compounds in Garlic Can Reduce Blood Pressure

  Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.

  High blood pressure, or hypertension, is one of the most important drivers of these diseases.

  Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure  

  In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period

  Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.

  SUMMARY

  High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications.

  5. Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease

  Garlic can lower total and LDL cholesterol.

  For those with high cholesterol, garlic supplements appear to reduce total and/or LDL cholesterol by about 10–15%

  Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL .

  High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels  

  SUMMARY

  Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

  6.  Garlic Contains Antioxidants That May Help Prevent Alzheimer's     Disease and Dementia

  Oxidative damage from free radicals contributes to the aging process.

  Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage

  High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure .

  The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer's disease and dementia .

  SUMMARY

   Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's disease and dementia.

  7. Garlic May Help You Live Longer

  The potential effects of garlic on longevity are basically impossible to prove in humans.

  But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

  The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

  SUMMARY

  Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

   8.  Athletic Performance Might Be Improved With Garlic Supplements

  Garlic was one of the earliest "performance enhancing" substances.

  It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.

  Most notably, it was given to Olympic athletes in ancient Greece

  Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

  People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity

  However, a study on nine competitive cyclists found no performance benefits

  Other studies suggest that exercise-induced fatigue may be reduced with garlic

  SUMMARY

  Garlic may improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

  9. Eating Garlic May Help Detoxify Heavy Metals in the Body

  At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

  A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure

  Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.

  SUMMARY

  Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

  10. Garlic May Improve Bone Health

  No human studies have measured the effects of garlic on bone loss.

  However, rodent studies have shown that it can minimize bone loss by increasing estrogen in females.

  One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency

  This suggests that this supplement may have beneficial effects on bone health in women.

  Foods like garlic and onions may also have beneficial effects on osteoarthritis

  SUMMARY

  Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

  11. Garlic Is Easy to Include in Your Diet and Tastes Absolutely Delicious

  The last one is not a health benefit, but is still important.

  Garlic is very easy (and delicious) to include in your current diet.

  It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

  Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

  However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

  If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

  A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

  This a healthy and super satisfying dressing.

  SUMMARY

  Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more.

  Courtesy: Health line.com