11 Health Benefits of Spinach

It is difficult to overestimate the nutritional powerhouse that is spinach. Here are eleven reasons why spinach should find its way into your grocery bag.
Diet
One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Cancer
Flavonoids -- a phytonutrient with anti-cancer properties abundant in spinach -- have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.

Anti-Inflammatory
Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.

Antioxidants
The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
Blood Pressure
By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure.

Vision
Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.

Immunity
One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens "entry points" into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.

Skin
The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.

Bones
One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.

Calcification
Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.

Brain and Nervous Function
The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.

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11 Health Benefits of Pomegranate Juice

omegranate juice has become popular in the past few years, but does it really live up to the hype? It looks like it.
Several recent studies have shown significant potential health benefits from drinking pomegranate juice. Here are eleven:
Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.
Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.
Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.
Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.
Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.
Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.
Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better. Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).
Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.
Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

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How to Keep Your Sight for Life

Most Americans report that, of all disabilities, loss of eyesight would have the greatest impact on their daily life, according to a recent survey by the NIH's National Eye Institute (NEI). Vision loss ranks ahead of loss of memory, speech, arm or leg, and hearing. After all, 80 percent of the sensory information the brain receives comes from our eyes.
Still, it may be surprising to learn that losing eyesight is not a normal part of aging. What's more, the NEI reports that most cases of blindness can be prevented through early detection and treatment of eye diseases.
This year marks the 40th anniversary of the National Eye Institute (NEI). Its research and funding have helped prevent and treat eye diseases and vision disorders and enabled great strides in the understanding of eye health. Still, tens of millions of people of all ages suffer vision loss from very common, correctable conditions because they don't understand their own eyes.
Blindness or low vision affects 3.3 million Americans age 40 and over. That's one person in 28, according to one recent NEI-funded study. This figure is projected to reach 5.5 million by the year 2020. Low vision and blindness increase significantly with age, particularly in people over age 65. People 80 years of age and older currently make up 8 percent of the population, but account for 69 percent of blindness.
"As vision research advances, we are finding newer and better ways to detect and treat eye diseases," says NEI Director Paul A. Sieving, M.D., Ph.D. "Programs that educate people about early detection and treatment will become even more important."

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Onions are Beneficial for Your Health

What would life be like without onions? The onion has been used as an ingredient in various dishes for thousands of years by many cultures around the world. World onion production is steadily increasing so that onion is now the second most important horticultural crop after tomatoes.

There are many different varieties of onion, red, yellow, white, and green, each with their own unique flavor, from very strong to mildly sweet. Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes.

Onions (Allium cepa) belong to the lily family, the same family as garlic, leeks, chives, scallions and shallots.There are over 600 species of Allium, distributed all over Europe, North America, Northern Africa and Asia. The plants can be used as ornamentals, vegetables, spices, or as medicine. There are over 120 different documented uses of the Alliums.

Onion and other Allium vegetables are characterized by their rich content of thiosulfinates, sulfides, sulfoxides, and other odoriferous sulfur compounds. The cysteine sulfoxides are primarily responsible for the onion flavor and produce the eye-irritating compounds that induce lacrimation. The thiosulfinates exhibit antimicrobial properties. Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. coli. Onion is not as potent as garlic since the sulfur compounds in onion are only about one-quarter the level found in garlic.

The Value of Onions

Onions have a variety of medicinal effects. Early American settlers used wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs, bacterial infections, and breathing problems.

The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. In addition, onion extracts are recognized by WHO for providing relief in the treatment of coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms. An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients.

Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon. In addition, they can reduce the risk of tumors developing in the colon.

Cardiovascular Help

Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. In India, communities that never consumed onions or garlic had blood cholesterol and triglyceride levels substantially higher, and blood clotting times shorter, than the communities that ate liberal amounts of garlic and onions. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anticlotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. The anticlotting effect of onions closely correlates with their sulfur content.

Cancer Prevention

Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth. In central Georgia where Vidalia onions are grown, mortality rates from stomach cancer are about one-half the average level for the United States. Studies in Greece have shown a high consumption of onions, garlic and other allium herbs to be protective against stomach cancer.

Chinese with the highest intake of onions, garlic, and other Allium vegetables have a risk of stomach cancer 40 percent less than those with the lowest intake. Elderly Dutch men and women with the highest onion consumption (at least one-half onion/day) had one-half the level of stomach cancer compared with those consuming no onions at all.

Western Yellow, New York Bold, and Northern Red onions have the richest concentration of flavonoids and phenolics, providing them with the greatest antioxidant and anti-proliferative activity of 10 onions tested. The mild-tasting Western White and Vidalia onions had the lowest antioxidant content and lowest anti-proliferative activity. The consumer trend to increasingly purchase the less pungent, milder onion varieties may not be the best, since the onions with a stronger flavor and higher astringency appear to have superior health-promoting properties.

Use and Safety

Onions have a universal appeal. They are safely consumed by most people. However, consuming large quantities of onions can lead to stomach distress and gastrointestinal irritation that may result in nausea and diarrhea. There are no known interactions with drugs except that they can potentiate the action of anticoagulants.

Conclusion

Onions, and other Allium species, are highly valued herbs possessing culinary and medicinal value. Some of their beneficial properties are seen after long-term usage. Onion may be a useful herb for the prevention of cardiovascular disease, especially since they diminish the risk of blood clots. Onion also protects against stomach and other cancers, as well as protecting against certain infections. Onion can improve lung function, especially in asthmatics. The more pungent varieties of onion appear to possess the greatest concentration of health-promoting phytochemicals.

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Bell Pepper Benefits

Bell pepper, also referred to as sweet pepper, is available in a wide array of colors and flavors. Bell peppers are native to Mexico and some parts of South America.

The color and flavor of a bell pepper depends on the variety of the pepper plant and the stage of ripeness. As a bell pepper ages, its flavor becomes sweeter and milder. The fruit is frequently consumed in the unripe form, when the bell pepper is still green.

Benefits of Bell Peppers

Bell peppers offer extensive health benefits. Bell peppers are nutrient-rich and contain nutrients like Vitamin A, Vitamin C, folic acid, beta-carotene, lutein and zeaxanthin. The various health benefits of bell peppers are often linked to metabolism, insulin levels, pain control, weight loss, natural cold remedies and endorphin levels.

Prevention of Cataracts and Heart Problems

The Vitamin C and beta-carotene in bell peppers help prevent cataracts and several other vision-related diseases. Elderly people can thus benefit from consuming bell peppers.

Bell peppers also contain capsaicin and flavonoids, which prevent blood clots and reduce cholesterol levels. The combined action of the two elements greatly reduces the risk of strokes and heart attacks.

Cancer and Heart Diseases

While all varieties of bell pepper are rich in nutrients and good for health, red bell peppers pack the biggest health punch. Red bell peppers are known to be more beneficial because of their higher nutrient content. They are particularly helpful in preventing most cancers and heart problems.

Antioxidant Benefits

Bell peppers contain antioxidants that enable better blood circulation, promote optimal health and reduce the risks of cardiovascular disease. Bell peppers are enriched with Vitamin A and they promote lung health, while building immunity against smoking and pollution. The Vitamin C in bell peppers helps fight rheumatoid arthritis by making the joints strong and flexible.

Intake

Less than 4 ounces of raw bell pepper can provide an adult body with significant amounts of Vitamin A, Vitamin C, Vitamin K, thiamine and folic acid.

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:: Benefits of Fish Oil

All the Health Benefits of Fish Oil

Some people wonder, as this writer once did, what is the purpose of fish oil?

You have seen it in the vitamin aisles, standing among dozens of other herbal vitamin and mineral supplements. But you know nothing about fish oil. Does it have any benefits?

Much research has been conducted on this subject. Fish oil contains omega-3 fatty acids, which offer several benefits. Many people do not get the required daily amount of these fatty acids in their diet. They would definitely benefit from increased intake. Among other things, the benefits of fish oil include maintaining a healthy heart.

Omega-3 fatty acids are essential for our bodies. However, they must be derived from a food source. Enter fish oil!

Linolenic acid can be obtained by consuming fats, oils, nuts and soybeans. Two other omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be created by the body when linolenic acid is present. Both of these can be derived from seafood. These acids are very important for the development of brain and nervous system functions as well as eyesight.

These acids are also believed to be beneficial in reducing the risk of arthritis, high blood pressure, some cancers and heart disease.

There is currently no recommended daily allowance (RDA) for omega-3 fatty acids, but it is believed that 200 mg a day will help you reap the benefits of fish oil; more so, if fish does not feature on your diet too often.

Understanding the benefits of fish oil and incorporating it into your diet will keep your heart and body healthy, especially as you become older more susceptible to heart disease.

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Palm Oil Benefits

Palm fruit oil is edible oil extracted from the pulp of the oil palm (elaeis guineensuis). Historically, the oil was used extensively in Southeast Asia and tropical Africa. It is semi-solid at room temperature and a good replacement for partially hydrogenated oils.

There are many reasons for its popularity. Palm oil has zero trans-fat. It is tasteless and odorless, and hence, a good choice for cooking and baking. It is a rich source of antioxidants and beta-carotenoids. Recent studies show that palm oil increases good cholesterol without raising overall cholesterol levels. It also reduces the plasma levels of LDL cholesterol that is linked to heart disease.

Palm oil contains medium chain triglycerides (MCTs). MCTs are very easily digestible fats that provide increased energy. The oil also contains essential fatty acids required for bone, joint and skin health.

You can use palm oil in various cooking applications including greasing, shortening and frying. There are no known allergies caused by palm oil. The oil does not contain the protein allergen. It does not contain any proteins.

Despite negative publicity about so-called "tropical oils", recent research has not substantiated any negative claims. Palm oil is also beneficial to farmers for it gives the highest yield per hectare of cultivation. It is also a relatively inexpensive option for consumers.

Affordability and culinary potential make palm oil an attractive alternative for the food industry. Baked goods, baby formula, cake mixes and instant noodles, all have palm oil as an ingredient. The oil is used to manufacture candles, cleaning products, body oils, skin care products, shampoos and lotions. Palm oil also contains high levels of glycerides, a natural hair softener and conditioner.

Remember, packaged products may be different from the palm oils used in research. Be cautious and read the packaging for any additives to which you may not react well.

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