Tag: gut

Gut Health and Strawberries

Today’s post is about Gut Health and Strawberries.

Lately there has been a lot of focus on Strawberries. All scandals aside, these sweet berries are very good for us. In particular, Strawberries are very good for supporting our gut health.

Very early on in my blog, I wrote about how a healthy gut and its ‘microbiome’ is linked to our overall health.

 So, what is the Gut Microbiome?

Our ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in our intestinal tract. These microorganisms live in the digestive system and play a key role in digesting food we eat; they also help with absorbing and synthesising nutrients.

The gut microorganisms are involved in many other important processes that extend beyond the gut. These organisms contribute to metabolism, body weight, immune regulation, as well as brain functions and mood.

Our gut began to populate with bacteria very early in life. As we grow, there continue to be many things that can shape the bacteria that live in our gut. We all live our day-to-day lives in different environments with different combinations of habits and surroundings. Because of this, our microbiome is like a bacterial fingerprint, uniquely individual.

Some things are difficult to change, like genetics, stressful events or illness. There are other factors we can modify or control, such as our lifestyle behaviours – particularly diet.

 What is a ‘Healthy Gut’?

Generally speaking, a healthy gut has a barrier that is effective at keeping the contents of the gut, such as its micro biota, undigested food particles and toxins, from escaping into the bloodstream. Apart from performing all of its usual digestive and regulatory functions, a healthy gut has several other important jobs, including helping to fight off infection.

 What about the Strawberries?

Recent research has found that Strawberries contain ‘anti-inflammatory’ compounds that reduce gut inflammation and increase healthy gut bacteria.

Strawberries are also rich in Potassium, which helps reduce high blood pressure.

The presence of ellagic acids and flavonoids in strawberries protect hearts from bad cholesterol.

Strawberries also contain Fisetin which contain antioxidant and anti-inflammatory properties. Studies have shown that Fisetin could help to protect brain cells against the effects of ageing. The Journal Annals of Neurology published that eating strawberries more than twice a week has been shown to delay cognitive ageing by up to 2.5 years.

 

We have always enjoyed eating Strawberries and it has been great to learn how good they are for us. Not that we needed a reason to eat more of them.

Till the next post,

Live clean n Prosper

All about Oats, are they healthy?

Todays post is all about Oats.

With the cooler weather, many people turn to oats or porridge for breakfast. It has certainly become one of our favourites. There are also many differing opinions regarding how healthy this cereal is. I decided to do my own research and, as usual, share the results.

What are Oats?

The oat (Avena sativa), is a species of cereal grain grown for its seed, which is known by the same name. Oats have been around for a very long time. Researchers have found significant evidence that hunter-gatherers ate oats 25,000 years before the spread of farming.

In Scotland, oats became the staple grain. This is because oats are better suited than wheat to the country’s low temperatures and high humidity. As a result, the cereal grain is held in high esteem, as a mainstay of the national diet.

As a food, oats are most commonly rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also a staple ingredient in cereals such as muesli and granola.

Oats are naturally free of gluten. They do however contain proteins called Avenins, which are similar to Gliadins from wheat. Avenins can trigger celiac disease in a small proportion of people. Other gluten-containing grains, mainly wheat and barley, also frequently contaminate oat products.

 Are oats really healthy?

They are generally considered healthy due to containing several essential nutrients.

A 100-gram serving provides 389 calories and is an excellent source of protein, dietary fibre, several B group vitamins and numerous minerals. Research has proven that the consumption of the whole grain, and oat-based products, significantly reduces total cholesterol concentrations.

Studies have also shown other possible health benefits of this cereal grain. These include reduced risk of coronary artery disease, lowering levels of cholesterol, and reduced risk of colorectal cancer.

A unique type of soluble fibre found in oats called beta-glucan, has numerous benefits. It nourishes and restores healthy gut bacteria and helps reduce blood sugar levels.

A few studies also indicate that oats may boost the immune system, enhancing the body’s ability to fight bacteria, viruses, fungi and parasites

Oats contain a range of molecules that act as antioxidants; this includes avenanthramides, which are polyphenols. Studies have revealed that Avenanthramides may play a role in keeping blood pressure low.

They also have anti-inflammatory and anti-itching properties when applied topically to the skin.

Using oats on the skin.

Oats contain zinc, which is an anti-inflammatory. They also contain compounds called saponins, which are natural cleansers. Oat extracts can also be used to soothe skin conditions, and their emollient properties are used in cosmetics.

It certainly seems that oats are good for us, inside and out.

Till the next post, 

Live clean n prosper