Tag: health

The lesser known benefits of Oranges

Todays post is all about Oranges.

We have an orange tree in our garden and this winter we harvested several buckets of oranges. So for a while, we are able to enjoy some lovely fresh fruit or juice every day.

Most of us are aware that this fruit is an abundant source of vitamin C. The average medium orange will provide an adult with the recommended daily dose.

However, studies in both animals and humans indicate that regular consumption of oranges is associated with various health benefits.

 The other health benefits.

Oranges also contain health-promoting compounds known as flavanones. Research suggests that these flavanones help support the body, protecting it from conditions such as heart disease and cancer. These compounds also have some anti-inflammatory, antiviral and antimicrobial benefits.

One antioxidant compound found in oranges, called hesperidin, may be beneficial in helping to lower high blood pressure and cholesterol. Clinical studies have found that daily intake of orange juice actually has a blood-thinning effect.

This fruit is also a good source of fibre, B vitamins, vitamin A, calcium and potassium. The main fibres found in oranges are pectin, cellulose, hemicellulose and lignin. Studies have also found that these citrus fibres also play a part in decreased blood cholesterol levels.

Oranges, and other fruits of the citrus family, are high in citric acid and citrates, which contribute to the taste. Research indicates that citric acid and citrates from oranges may help prevent kidney stone formation. Both vitamin C and citric acid can increase the absorption of iron from the digestive tract Therefore, when eaten with foods rich in iron, oranges can help reduce the risk of anemia.

Oranges also contain choline, and carotenoids such as lutein and zeaxanthin. Choline is nutrient that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

 Oranges and the eyes

Lutein and zeaxanthin are carotenoid pigments that give the yellow or orange colour to various foods. Numerous studies have identified these carotenoids to be essential components for eye health.

They constitute the main pigments found in the yellow spot of the human retina, which protect the macula from damage by blue light, improve visual acuity and scavenge harmful reactive oxygen species. Lutein and zeaxanthin have also been linked with reduced risk of age-related macular degeneration and cataracts.

A 15yr study has shown that people who regularly eat oranges are less likely to develop macular degeneration than people who do not eat oranges. Lead Researcher Associate Professor Bamini Gopinath from the University of Sydney said the data showed that flavonoids in oranges appear to help prevent against the eye disease. “Even eating an orange once a week seems to offer significant benefits.”

 Eating oranges is generally healthier than just drinking the juice. One cup of orange juice has a similar amount of natural sugar, as two whole oranges, without the fibre.

Interestingly, the peel actually contains higher amounts of certain nutrients than the flesh, so using recipes that incorporate the zest of an orange will give your diet an extra boost.

I wonder if oranges are going to be called the next ‘super food’?

Till the next post,

Live clean n prosper

Cold Water Therapy

Today’s topic is Cold Water Therapy.

A friend of mine commented that after reading my post on the Brain – Body connection and Set Point theory, he had started using ‘Cold Water Therapy’ to reset his metabolism.

I had not heard of Cold Water Therapy being used in this way. So it was time for some Internet research.

I was amazed at what I learned.

Hydrotherapy (the use of water for treatment) has been around for thousands of years. It is one of the most basic forms of treatment used in natural medicine. It has many names – such as water therapy, aquatic therapy, pool therapy, and balneotherapy.

According to a research article published on the US National Library of Medicine site, the use of water in various forms and temperatures can produce different effects on different system of the body. Cold water immersion induces significant physiological and biochemical changes in the body such as increase in heart rate, blood pressure and metabolism.

Here are the most researched benefits for cold-water therapy.

Cold water for sore muscles

Researchers did find that cold-water baths were better than resting or doing nothing, reducing muscle soreness by about 20%. This is because the cold water lowers the damaged tissue’s temperature and constricts the blood vessels. This helps reduce the swelling and inflammation, and even numbs the nerve endings to bring immediate relief to any pain.

Improved Immune system

Cold-water immersion causes your lymph vessels to contract, forcing your lymphatic system to pump lymph fluids throughout your body, flushing the waste out of the area.

This then triggers the immune system’s white blood cells to attack and destroy any unwanted substance in the fluid. In a way, it’s sort of a domino effect — the cold water affects the lymphatic system, which in turn affects the immune system, which ultimately keeps you healthy.

Improvement in Circulation

Exercise and diet are two well-know ways to improve cardiovascular circulation. However, cold-water immersion can also stimulate blood flow. When you immerse your body in cold water, the blood rushes to surround your vital organs. Your heart then is forced to pump more efficiently, pushing blood through all your vessels and supplying every part of your body with the oxygen and nutrients it needs. Do this on a routine basis and you can help promote healthy blood circulation, and, ultimately, a healthy body.

A way to feel happy

A 2007 research study found that cold showers can help treat depression symptoms, and if used on a routine basis, may be more beneficial than prescription medications. The reason for this is that cold-water triggers more mood-boosting neurotransmitters in the brain, which make you feel happy.

And finally, Cold-water therapy can boost the body’s metabolism.

Cold showers and other types of cold-water or ice therapy may also help boost your fat-burning abilities.

According to a 2009 study, cold water can promote healthy brown fat. Brown fat is the good fat our bodies generate to keep us warm and is activated when exposed to extreme cold, and helps eliminate the white fat. White fat is the body fat that piles up around our waistlines and thighs when we consume too many calories.

Sources : www.ncbi.nlm.nih.gov  & www.tonyrobbins.com

Always use common sense when engaging in cold-water immersion. Listen to your body and work up to the more advanced ice therapy techniques gradually.

Of course, cold-water immersion should not be considered a substitute for diet and exercise, though it would make an excellent addition to our daily routine.

Till the next post,

Live Clean n Prosper

Food Misconceptions – Fruit or Vegetable?

Today I thought I would write about some of the more common food misconceptions. By this I mean incorrect references to some foods, particularly in regards to whether something is a fruit or vegetable. I was talking with some colleagues about this this week and I thought it would be interesting to research and share.

First – Peanuts

Many people regards peanuts as nuts, however they are not. As per Wikipedia – ‘The peanut, also known as the groundnut and the goober and taxonomically classified as Arachis hypogaea, is a legume crop grown mainly for its edible seeds.’ ‘The botanical definition of a “nut” is a fruit whose ovary wall becomes very hard at maturity. Using this criterion, the peanut is not a true nut, but rather a legume. However, for culinary purposes and in common English language usage, peanuts are usually referred to as nuts.’ I’ve often wondered if that is the reason I don’t like them. I like all the other nuts!

Next – fruits and vegetables

Vegetable According to Dictionary.com a vegetable is any plant whose fruit, seeds, roots, tubers, bulbs, stems, leaves, or flower parts are used as food, Fruit Dictionary.com states that fruit is the developed ovary of a seed plant with its contents and accessory parts. Including the edible part of a plant developed from a flower, with any accessory tissues, Using this more specific definition all fruits are considered vegetables but not all vegetables are fruit. Olives, plums, tomatoes, artichokes and cucumbers are fruit. Lettuce, potatoes, celery and beets are not reproductive parts of the plant developed from flowers so are considered vegetables. So with that in mind, a tomato is not a vegetable. Neither is corn, zucchini, pumpkin, green beans and peas. Interestingly, berries are fruits that come from a single plant ovary with multiple seeds. With this in mind, scientifically bananas, grapes and capsicum are actually berries.
More berry facts
Raspberries, blackberries and mulberries are called ‘Aggregate fruits’ because they are actually a bunch of tiny little fruits grown together. Strawberries are also a different kind of fruit called a ‘fleshy receptacle’. This is because the actual fruits are the tiny little seeds stuck to the outside of the strawberry. Wow, who would have thought that there were so many fruits and vegetables that we refer to incorrectly. I will be looking at my fruit and veges in a whole new light now. Till the next post, Live Clean n Prosper.