I spent some time with my 8-year old nephew the other day and as usual, kids ask the darndest questions: “How many calories does a serve of french fries contain?”, he asked. I quickly hit search and discovered that one small little packet of fried potatoes contained 230cals!! That’s about the same amount you would lose if you ran 5kms. Imagine that. His eyes lit up, as though he had an epiphany. Little did he know, his aunt was on that journey already!
So it ignited my curiosity and I started researching about calorie intake and output. Here’s a snapshot of my findings.
Typical Malaysian breakfast
*1 bowl of rice=207 calories
Serving
Calories
Fried vermicelli noodles (meehoon)
1 plate
510
Curry Laksa
1 bowl
589
Nasi Lemak with gravy
1 plate
644
Roti canai and dhal
1 serve
360
Typical Australian breakfast
*2 bread rolls=114 calories
Serving
Calories
Eggs benedict; poached chicken egg, bacon or ham & hollandaise sauce with bread or English muffin
1 serve
238
Breakfast cereal with milk
1 bowl
72
Toast bread with butter and Vegemite
2 slices
319
Bowl of fruit (mango, bananas, blueberries and kiwi fruit salad)
1 bowl
107
What’s our typical daily calorie intake?
Typically, an average person would consume up to 2000 calories per day. However, if you intend to lose off some weight, then you’ll need to consume under that average coupled with exercise to burn off.
Bear this in mind.
3500 calories = 0.5 kg
Safe and practical weight loss programs recommend that we should aim for no more than 0.5kg loss per week. Any more and you could put your health at risk. That means you’re looking at a reduction of 3500 calories from your weekly intake – or, 500 calories reduction (or burnt off) per day. This brings your daily caloric budget to 1500. However, such a low caloric budget per day may not give you the sufficient nutrients you require. There are no shortcuts to it, and one sure way to lose weight is via physical exercise. There are so many ways to incorporate fitness training – speak to your fitness coach and get your goals set together.
Ever wondered what’s your daily calorie burn rate?
A typical white collar office executive would be considered sedentary whilst someone working in retail or F&B, who’s constantly on their feet would be considered someone who has Activity Level 1. Take a look:
*females
Duration
Calories
Standing up at work
1 hour
136
10,000 steps^
1 day
500
Average number of calories expended in a day (sedentary)
1 day
1800
Average number of calories expended in a day (Active level 1)
1 day
2000
The calorie burn rate differs depending on a person’s height, weight and gender. Males would burn an additional 30-40% extra in comparison to women.
^Shape-up America! is a non-profit that tries to combat obesity by encouraging and recommending people take 10,000 steps per day. Likewise at Asia Fitness Today, we aim to make an impact by encouraging co-workers at the workplace to be aware, be conscious about their health and start MOVING. Take the stairs. Park further away from the office and walk – saving you money, and burning you calories. Gather a few colleagues, grab a bike-share and ride to a new spot for lunch.
So, no matter what your fitness goals may be, a good start is to understand your own daily consumption habits, the calorie content of your favourite foods, then adjusting your lifestyle towards achieving those goals.
I once cooked with Nyonya homecook Pearly Kee in Penang and she took me through her garden – a true testament and labour of love. What I learned from Pearly, is that Superfoods have been in the diets of our ancestors for as long as one can trace. If you’re a Penang Assam Laksa fan, you’d be delighted to know that the dish itself is made up of some amazing ingredients, many of which fall under the superfoods category.
Superfoods aren’t that elusive after all, and you certainly won’t need to buy imported goodness from the Andes if you’re in fact living in Asia. Go local, go to the markets and speak to the traders. Superfoods are foods with the essential nutrients, vitamins, minerals, antioxidants, good fats, healthy enzymes and are mostly plant-based. But yes, for the omnivorous – fish like salmon, lean meats and dairy also join the fray.
1. Turmeric root or powder
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The turmeric root is a common sight in Asian markets. You’ll find it in curry recipes, and is bright yellow because it contains curcumin. Commonly used for ailments such as arthritis, joint or stomach pain, the spice is also used for centuries to sooth intestinal gas, loss of appetite, Helicobacter pylori (H. pylori) infection, stomach ulcers, irritable bowel syndrome (IBS), high cholesterol, skin condition lichen planus, skin inflammation from radiation treatment, and fatigue. There are side effects too, so if you have diabetes or going in for surgery, do check with your MD as “medications that slow blood clotting (Anticoagulant / Antiplatelet drugs) interacts with TURMERIC”. Source: WebMD
2. Eggs
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Eggs are the most efficient superfoods that offer a compact source of calcium, vitamin-D and protein. It’s one of the most inexpensive high quality protein packed with vitamin B2. The egg whites are also rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Source: LiveStrong and BBCGoodFood
One of my favourite breakfast combinations, is having two eggs scrambled or poached with a splatter of turmeric powder, pepper and a pinch of salt.
3. Chick peas (Garbanzo beans)
Trying to lose weight? These “slimming beans” are a great source of fibre, protein, and healthy fats. You can boil it with some salt for flavouring and eat it like popcorn, or have it in a broth or soup. The South Indians make a great curry while the Middle Eastern community make hummus out of the chickpeas, or an amazing chicken and chickpea stew, or serve it in their salads. Rich in calcium, iron, manganese, phosphorous, potassium and folic acid, chick peas also contain folates which help in reducing amino acid and homocysteine, has a low glycemic index and are gluten-free! On that note, I’m off now to try out a chick-pea salad recipe!
The benefits of dates include relief from constipation, intestinal disorders, heartproblems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates are also good for gaining weight. They are rich in several vitamins,minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron,potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet.
The massive health benefits of dates have made them one of the best ingredients for muscle development. People consume dates in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.
According to a modern medical survey, it is now accepted that dates are useful in preventing abdominal cancer. Muslims break their fast by eating dates and water according to their cultural traditions. Breaking fast by eating dates helps avoid overeating offood once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified. Also, the nervous system can get a lot of help from consuming dates, since they have significant amounts of potassium.
Dates are one of the best sweet and versatile foods that can regulate the digestive process. It can significantly boost energy levels in people within half an hour of consuming it. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per a day will help you to maintain your eye healthall your life. They are commonly known to be quite effective in guarding against the problem of night blindness.
Nutritional Value Of Dates
Dates are a good source of various vitamins and minerals. Its also a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc can be found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.
Health Benefits Of Dates
Constipation: Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, you should soak some of them in water over night, then consume it in the morning when it becomes like a syrup, to get the most optimal results. Dates have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.
Bone Health and Strength: The significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Date contains selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken. So eat your dates and give a boost to your bones!
Intestinal Disorders: The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.
Anemia: Dates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.
Allergies: One of the most interesting facets of dates is the presence of organic sulfur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefits, including the reduction of allergic reactions and seasonal allergies. According to a study done in 2002, organic sulfur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis), which affects approximately 23 million people in the United States alone. Dates are a great way to somewhat stem the effects of those seasonal allergies through its contributions of sulfur to the diet.
Weight Gain: Dates should be included as a part of a healthy diet. They consist of sugar, proteins and many essential vitamins. If dates are consumed with cucumber paste, you can keep your weight at a normal, balanced level, rather than over-slimming. One kilogram of dates contains almost 3,000 calories, and the calories in dates are sufficient to meet the daily requirements for a human body. Of course, you should not eat just dates throughout the day. If you are thin and slim and want to increase your weight, or if you are trying to build your muscles to impress some girl, or you have become weak due to a serious medical problem – you need to eat dates!
Energy Booster: Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish. Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted, chewing few dates at such times helps you regain your energy immediately.
Nervous System Health: The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity. Therefore, dates are a wonderful food source for people as they begin to age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.
Healthy Heart: Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. Dates are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor of heart attacks, heart disease, and stroke. Therefore, when taken twice a week, dates can seriously improve the overall health of the heart.
Sexual Weakness: Studies have shown that dates are even beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk over night, then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders. The science behind this phenomenon is largely due to traditional usage which stimulated formal research. In 2006, Bahmanpour studied the effects of date palms and their oil on sexual functioning and found that the high levels of estradiol and flavonoid components of dates are what increase sperm count and motility, as well as promoting increased testes size and weight. So, if you are looking for a masculine boost, eat some dates, because they are a great natural aphrodisiac!
Night Blindness: The benefits of dates are extensive, and are commonly employed to fight off various conditions affecting the ear, nose, and throat. When the leaves of the date palm are ground into a paste and rubbed on and around the eyes, or when dates are ingested orally, it has been shown to reduce the frequency of night blindness, and this solution is commonly used in rural areas where dates grow as an alternative medicine.
Intoxication: Dates are commonly used as a remedy for alcoholic intoxication. Dates provide quick relief and have a sobering effect in case you feel as though have consumed an uncomfortable amount of alcohol. They can also be used the following morning to prevent severe hangovers. Again, they should be rubbed and soaked overnight for the best results.
Diarrhea: Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea. The soluble fiber in dates can also help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.
Abdominal Cancer: Research has pointed towards dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines, and are natural, so they don’t have any negative side effects on the human body. They can be quickly and easily digested for a quick boost of energy.
Although dates carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which often attracts various impurities. Therefore, you should only consume dates that are processed and packaged properly. Also, make sure to wash them thoroughly before you eat them, as this will help remove the impurities present on the surface.
Orthosiphon stamineus or Misai Kucing (Malay for “Cat’s Whiskers”) is a traditional herb that is widely grown in tropical areas. The two general species, Orthosiphon stamineus “purple” and Orthosiphon stamineus “white” are traditionally used to treat diabetes, kidney and urinary disorders, high blood pressure and bone or muscular pain.
Also known as Java tea, it was possibly introduced to the west in early 20th century. Misai Kucing is popularly consumed as a herbal tea. The brewing of Java tea is similar to that for other teas. It is soaked in hot boiling water for about three minutes, before being added with honey or milk. It can be easily prepared as garden tea from the dried leaves. There are quite a number of commercial products derived from Misai Kucing.
A group of researchers from Universiti Sains Malaysia here succeeded in producing standardised “Misai Kucing” (Orthosiphon Stamineus) herbal extract for the treatment of cancer.
The group from the School of Pharmaceutical Sciences and headed by lecturer Dr Amin Malik Shah Abdul Majid, found that Misai Kuching (literally meaning, Cat’s Whiskers), has high anti-oxidant content that could prevent and control the growth of cancer cells.
Dr Amin said the Misai Kucing extract named “Canssufive” was tested on animals and found to retard blood vessel development, thus preventing the cancel cells from spreading to tissues and other organs.
“At this point, our research involves cell culture study and on animals, and we plan to do clinical study on the effectiveness of “Canssufive” on humans by the end of next year.”
He said at the moment, chemotherapy was the common treatment for cancer, using powerful drugs to kill the fast-growing cancer cells, while Misai Kucing could naturally stop the growth of tumour cells in the blood vessels.
According to Dr Amin, any element that threatened the oxygen-carrying capacity of the human body would promote cancer growth, while Misai Kucing extract was not only safe, but could also provide additional nutrients.
He said the use of the herbal extract as an anti-angiogenic agent was cheaper than using drugs in treating cancer.
The two-year research costing RM1.5 million found Misai Kucing extract in the capsule and pill form to have higher anti-oxidant content than in the liquid form.
Dr Amin said for the research, USM used Misai Kuching plants from a plantation in Perlis which employed good farm practices to produce quality plants.
USM is currently in negotiation with several companies to produce and market “Canssufive” .
“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Andrew Weil, M.D.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each of these breathing techniques and see how they affect your stress and anxiety levels.
Exercise 1:
The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from yogic breathing techniques. Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Exercise 2:
The 4-7-8 (or Relaxing Breath) Exercise
The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.
Exercise 3:
Breath Counting
If you want to get a feel for this challenging work, try your hand atbreath counting, a deceptively simple breathing technique much used in Zen practice.
Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
To begin the exercise, count “one” to yourself as you exhale.
The next time you exhale, count “two,” and so on up to “five.”
Then begin a new cycle, counting “one” on the next exhalation.
Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
According to research conducted at Harvard University, omega-3 fatty acid deficiency is officially one of the top 10 causes of death in America, claiming the lives of up to 96,000 people each year. Out of the 12 dietary, lifestyle and metabolic risk factors examined in the study, omega-3 fatty acid deficiency ranked as the sixth highest killer of Americans. (1) These deaths are considered preventable since getting enough omega 3-fatty acids in your diet can ward off this now common cause of death, and fish oil benefits omega-3 intake as a potent omega-3 source.
The fish oil benefits include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema. (2) Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Prescription fish oil has even been approved by the FDA to lower unhealthy high triglyceride levels. (3)
Most of the fish oil benefits are because it’s one of nature’s richest sources of omega-3 fatty acids. While fish oil benefits are numerous, there are some false claims on how to use this incredible supplement, but in this article I go over the proven scientific evidence to demonstrate the true benefits of fish oil.
What Is Fish Oil?
Fish oil comes from the tissues of oily fish. The best sources are cold-water, fatty fish. When it comes to human consumption of fish oil, you can get it from fish themselves or from a fish oil supplement.
Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are polyunsaturated fatty acids, or PUFAs. Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.
Fish oil contains two very important omega-3 PUFAs. I’m talking about docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the marine omega-3s because they mainly come from fish. Some of the best fish to eat to obtain fish oil from in your diet include wild-caught salmon, herring, white fish, sardines and anchovies.
Top 13 Fish Oil Benefits
There are so many fish oil benefits. These are just some of the top scientifically proven fish oil benefits I want to make you aware of.
1. ADHD
Many members of the medical community, like myself, believe that suboptimal levels of omega-3 fatty acids may contribute to symptoms of ADHD and related developmental problems as well as many other mental health problems over one’s lifetime. (4)
A 2012 study involved children from 6 to 12 years of age with ADHD who were being treated with methylphenidate and standard behavior therapy for more than six months. The parents of these children reported no improvement in behavior and academic learning using these standard treatments. The researchers randomly gave some of the children an omega-3 and omega-6 supplement or a placebo. They found “statistically significant improvement” for the omega group in the following categories: restlessness, aggressiveness, completing work and academic performance. (5)
Another study found that increasing omega-3 intake, specifically DHA, may improve literacy and behavior in children with ADHD. (6) Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60 percent of the brain is composed of fats. (7)
2. Alzheimer’s Disease
For several years now, the fish oil and Alzheimer’s disease connection has been studied with consistent results. The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults. A study published in the FASEB Journal looked at the health effects of four- to 17-month supplementation with omega-3 fatty acids and antioxidants. The findings once again confirm the potential for fish oil to be used as a weapon to fend off the onset of cognitive decline and Alzheimer’s disease. (8)
Another study conducted by researchers at Rhode Island Hospital examined the relationship between fish oil supplementation and indicators of cognitive decline. The subjects of the study were older adults: 229 cognitively normal individuals, 397 patients with mild cognitive impairment and 193 patients with Alzheimer’s disease. They were assessed with neuropsychological tests and brain magnetic resonance imaging every six months while taking fish oil supplements. The study found that the adults taking fish oil (who had not yet developed Alzheimer’s and did not have genetic risk factor for developing Alzheimer’s known as APOE ε4) experienced significantly less cognitive decline and brain shrinkage than adults not taking fish oil. (9)
3. Anxiety
The European Journal of Neuroscience published a study in 2013 showing that fish oilreversed all anxiety-like and depression-like behavior changes induced in rats. This is an interesting study because it stresses the importance of supplementing with fish oil at “critical periods of brain development.” (10) This is exactly why I recommend giving fish oil to our kids from early on to help them so they won’t develop anxiety or depression later in life.
4. Arthritis
An 18-month study was published in 2014 that evaluated how borage seed oil — rich in GLA — and fish oil rich fared against each other in treating patients with rheumatoid arthritis. It was discovered that all three groups (one taking fish oil, one taking borage oil and one taking a combination of the two) “exhibited significant reductions” in disease activity, and no therapy outperformed the others. For all three, “meaningful clinical responses” were the same after nine months. (11)
This is great news for both fish and borage oil when it comes to arthritis patients, but it’s critical to emphasize that the results were the same because taking too many supplements is simply a waste of money.
Another study also showed that omega-3 fish oil supplements worked just as well asNSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs. (12)
5. Cancer
Scientific studies have found that fish oil can help to prevent and kill various cancers, including colon, prostate and breast. (13) Not only has research proven that it makes conventional cancer drugs more effective, but it’s also an effective stand-alone therapy innatural cancer treatment.
A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects – which means they inhibit cancer cell growth – in cancer cell lines, animal models and humans. In addition, the “direct effects on cancer cells” and indirect anti-inflammatory effects on the immune system fighting the cancer likely contribute to the ability of omega-3 fatty acids to inhibit tumor growth. (14)
A group out of India conducted a study published in Cancer Chemotherapy and Pharmacology based on the premise that “fish oil rich in n-3 polyunsaturated fatty acids has been preferred to chemosensitize tumor cells to anti-cancer drugs.” The study found that using 5-Fluorouracil (5-FU) to treat colorectal cancer along with fish oil increased the survival rate in carcinogen-treated animals. Researchers also found that the fish oil ameliorated hematologic depression, along with gastrointestinal, hepatic and renal toxicity caused by the 5-FU. (15)
A scientific review in 2014 evaluated study findings on omega-3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development. According to this review, there is solid evidence to support the use of omega-3s as “a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses.” (16) Additionally, a 2016 study found that “very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.” (17)
Fish oil also looks to be helpful for another type of cancer experienced by women: endometrial cancer. A scientific study recently published in the American Journal of Clinical Nutrition finds that “long chain omega-3 intake associated with reduced endometrial cancer risk only in normal-weight women.” (18)
6. Cardiovascular Disease
According to the Cardiovascular Research Institute in Maastricht in Netherlands, “Epidemiological studies show that replacing fat with carbohydrates may even be worse [than the Western-type high-fat diet] and that various polyunsaturated fatty acids (FA) have beneficial rather than detrimental effects on CVD (cardiovascular disease) outcome.” This includes fish-oil fatty acids with anti-inflammatory properties, which can help prevent and reverse a plethora of cardiovascular diseases. (19)
Studies have also found that omega-3 fatty acids from fish oil are associated with improved survival rates for heart attack victims. A study published in the medical journalCirculation found that people who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts’ overall functioning and also reduced biomarkers of systemic inflammation. (20)
7. Depression
We’ve already seen that fish oil can help with depression-like symptomsin rats, but what about people? A study published in the journal Nutritional Neuroscience evaluated the effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents with major depressive disorder. Researchers found that there was a 40 percent decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain, specifically, the right dorsolateral prefrontal cortex. (21)
8. Diabetes
A study published in Brain Research shows how far-reaching fish oil can be for people with diabetes. Researches found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed. The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular. (22)
Another recent study shows that fatty fish consumption can cut the risk of eye-diabetes complications. The researches tracked the seafood consumption of about 3,600 diabetic men and women between the ages of 55 and 80 for nearly five years. The researchers found that people who regularly consumed 500 milligrams each day of omega-3 fatty acid in their diets (equal to two servings of fatty fish per week) were 48 percent less likely to develop diabetic retinopathy than those who consumed less. (23)
Combined, this shows consuming fish oil benefits diabetics and that fish oil sources should be included as part of a diabetic diet plan.
9. Eye Disorders
There’s more good news when it comes to fish oil and eye health, and it’s just not just for diabetic this time. Fish oil has been shown to reverse age-related eye disorders. In March 2014, French researchers evaluated 290 patients with age-relatedmacular degeneration (AMD), and they discovered that dietary oil fish and seafood intake were significantly lower in AMD patients. Due to the high EPA and DHA levels in fish oil, it was concluded that this kind of nutritional intervention could especially benefit those at high risk for neovascular age-related macular degeneration. (24)
A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.
10. Immune System Function
An animal study revealed that when the antioxidant astaxanthin is combined with fish oil, the immune-boosting power is multiplied. The researchers believe that the results of this study are definitely applicable to human health. They conclude that the study reinforces the health-promoting effects of habitual fish consumption. (25)
Salmon is a fish that naturally contains both fish oil and astaxanthin. I also recommending buying a fish oil supplement that contains astaxanthin.
11.Skin and Hair
The health benefits of fish oil can be incredible for the body’s largest organ, the skin. This source of essential fats improves the health and beauty of human skin in several ways. Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and works against the aging process.
The deficiency of EPA and DHA in diet contributes to skin conditions, such as dandruff,thinning hair, eczema and psoriasis, as well as age spots and sun spots. Without the essential fatty acids, too much moisture leaves the skin. The truth is your internal health can appear on your skin, and taking fish oil internally as a supplement may be as good as or better than applying conventional moisturizers.
In one study, individuals taking fish oil equivalent to 1.8 grams of EPA had a significant reduction in symptoms of eczema after 12 weeks. Researchers believe that these effects may be due to fish oil’s ability to reduce leukotriene B4, an inflammatory substance that plays a role in eczema. (26)
According to the National Psoriasis Foundation, fish oil can aid in preventing or slowing heart disease, which is especially great for psoriasis and psoriatic arthritis sufferers who are at a higher risk of developing heart disease. (27) When it comes to using fish oil supplements for the alleviation of psoriasis symptoms, studies have been mixed with some showing improvement but others showing no effect. If you suffer from psoriasis, you may want to try a fish oil supplement, or else I highly recommend that you make sure to have fish rich in omega-3s regularly.
One of the biggest reasons fish oil leads to healthier skin is definitely the fact that it can reduce inflammation. Research has shown that fish oil supplements can even reduce sun-induced inflammation and provide sunburn relief. “The sunburn response is markedly reduced by dietary fish oil rich in omega-3 polyunsaturated fatty acids.” (28)
12. Fertility and Pregnancy
Recent studies have shown that the consumption of fish oil (or, more specifically, the omega-3 fatty acids found in fish oil) can improve fertility in both men and women. DHA, which is a byproduct of omega-3 fatty acids, plays a key role in the mobility of sperm and health of sperm in men. Low blood levels of DHA have been linked to decreased fertility. Animal studies have found that the DHA in fish is vital to changing dysfunctional round-headed sperm into strong swimmers with cone-shaped heads packed with egg-opening proteins. (29)
Fish oil has also been shown to increase fertility in women by reducing inflammation,balancing hormones and regulating their cycles. Also, fish oil has been found effective in treating conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.
Fish oil is also extremely beneficial for pregnant women and their children. Throughoutpregnancy and also while breastfeeding, a woman’s omega-3 needs are even higher than usual. According to the American Pregnancy Association, most U.S. women are deficient in EPA and especially DHA going into pregnancy and get even more depleted during pregnancy, as the placenta supplies the fetus with DHA from the mother’s tissue. Omega-3 DHA is a critical building block of the fetal brain, eyes and nervous system. Once the baby is born, omega-3s continue to be vital to healthy brain development and immune function. (30)
Omega-3 fatty acids also seem to reduce the chance of premature delivery. (31) EPA and DHA intake can help support healthy labor and delivery outcomes. This omega-3 duo also helps normalize mood and overall well-being in the mother after giving birth.
13. Weight Loss
Australian researchers published results of a study examining the effects of fish oil onweight loss in combination with diet and exercise in the May 2007 issue of American Journal of Clinical Nutrition. The results show that a combination of fish oil supplements and regular exercise can reduce body fat while also improving heart and metabolic health. The fish supplementation group had lowered triglycerides, increased HDL cholesterol and improved blood flow. Overall, adding fish oil to a current exercise program (and a overall healthy lifestyle) looks like it can decrease body fat as well as cardiovascular disease risk. (32)
Another small study had all volunteers consume the same exact control diet and substituted fish oil for visible fats (things like butter and cream). The volunteers consumed six grams of fish oil each day for three weeks. They found that body fat mass decreased with the intake of fish oil. The researchers conclude that dietary fish oil reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults. (33)
If you’ve been wondering, “What does fish oil do?” hopefully you now have a better idea of the very large array of possible fish oil benefits!
Fish Oil Nutritional Background
The main nutritional value of fish oil is its high fatty acid content. As I just mentioned, fish oil benefits come from the fact that it’s rich in the omega-3 fatty acids known as DHA and EPA.
Wondering about the specifics of fish oil nutrition? One teaspoon (four grams) of fish oil from sardines, for example, contains approximately: (34)
40.6 calories
4.5 grams fat (1.5 grams saturated fat)
0 milligrams sodium
0 grams fiber
0 grams sugar
0 grams protein
14.9 international units vitamin D (4 percent DV)
1,084 milligrams omega-3 fatty acids (DV varies by age and gender)
90.6 milligrams omega-6 fatty acids (DV varies by age and gender)
Nutritional information varies by product and fish source. Check supplement labeling for specific details.
Omega-3 Deficiency Side Effects
Many of Americans’ health problems can be traced back to having an imbalance of omega-3 and omega-6 fats. Omega-6 fats aren’t necessarily bad for you, but if they’re consumed in large amounts without omega-3s they cause inflammation, which leads to chronic illness.
Today, the average American has a 20:1 ratio of omega-6 to omega-3 fats, when a healthy ratio is more ideally around 2:1. Put in other numerical terms, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. (35) This shows just how deficient most of us are and why supplementing with fish oil is so beneficial.
The biggest cause of omega-3 deficiency is the overconsumption of foods high in omega-6 fatty acids. Omega-6 comes from things like fried foods, fast foods and boxed foods that contain vegetables oils like soybean oil, canola oil, sunflower oil, cottonseed oil and corn oil. When you consume too much omega-6, it can decrease your body’s ability to metabolize healthy omega-3 fatty acids. (36)
Research has shown that having a lower ratio of omega-6/omega-3 fatty acids can reduce the risk of many common chronic diseases. Getting enough omega-3, which means having a proper balance of omega-3 and omega-6, has been shown in hundreds of studies to possibly provide benefits to many inflammatory diseases, including: (37)
It’s also important to know that even though certain other foods like flaxseeds and grass-fed beef contain omega-3 fats, those omegas are ALA and not EPA/DHA like what’s found in fish oil. According to the medical research, there are far more health benefits in fish oil (EPA/DHA) than flax oil (ALA) for most people.
It’s also important to note that omega-6 fatty acids aren’t bad for you. In fact, if your diet contains too many omega-3 fatty acids, your immune system wouldn’t work very well. It’s all about the balance of these two essential fatty acids.
How to Take Fish Oil Supplements
Your best way to achieve a good balance of omega-3 and omega-6 is by getting your fish oil from wild-caught fish like salmon. However, I still think it is beneficial for some to supplement with a high quality omega 3 fish oil or cold liver oil. Plus, cold water fish are frequently contaminated with mercury and pesticide residues, making it very difficult to safely achieve recommended levels.
Therefore, supplementing your diet with pure anti-oxidant rich fish oil can be one of the best ways to get your omega 3s. The types of fish which are most commonly used in fish oil supplements are salmon, cod liver, mackerel, sardines, halibut, pollock and herring.
Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams daily depending on whom you ask. How easy is it to get these recommended amounts? To give you an idea, there are more than 500 milligrams of total omega-3s in one can of tuna fish and one small serving of wild-caught salmon.
When taking fish oil, more is not always better. Remember that you want it to stay in a balanced ratio with omega-6 fats. For most people, I recommend a 1,000-milligram dose of fish oil daily as a good amount and the most scientifically studied dosage. I highly recommend not taking more than that unless directed to under the supervision of a doctor.
Also, not all fish oils are created equal. Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid. For that reason, you want to buy a fish oil in triglyceride form that also contains antioxidants to preserve them like astaxanthin or essential oils.
To improve the health of your heart, brain, skin, hair, body and much, much more, consider adding fish oil to your daily supplement regime or consume wild-caught fish daily. If you’re adverse to fish oil pills, make sure to get at least two servings of fatty fish each week to fulfill your omega-3 needs and provide your body with fish oil benefits. This is a recommendation also encouraged by the American Heart Association. (38)
Does Fish Oil Cause Prostate Cancer?!
Back in 2013, a study came out that made a lot of people concerned about fish oil supplements and cancer. The study, published in the Journal of the National Cancer Institute, showed that men who consume the largest amount of fish oil had a 71 percent higher risk of high-grade prostate cancer and a 43 percent increase in all types of prostate cancer. The study was conducted on 2,227 men, of which 38 percent of the men already had prostate cancer. (39)
According to researcher Theodore Brasky from the Ohio State University Medical Center, “These fish oil supplements in which some men getting mega, mega doses… in our opinion that is probably a little bit dangerous.” (40)
What is a “mega dose”? The American Heart Association considers taking up to three grams of fish oil per day “safe.” It advises that “patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care.” (41) Most physicians would say that taking 2+ grams (or 2,000+ milligrams) daily is a mega dose.
So do I think you should stop taking your fish oil immediately because of this study? No. But should you take a look at how much fish oil you take and what brand you take? Yes, definitely.
The reason why fish oil could increase a man’s risk of prostate cancer is IMBALANCE. Like I said earlier, omega-6 fatty acids aren’t bad for you. In fact, if your diet contains too many omega-3 fatty acids, your immune system wouldn’t work very well because omega-3 and omega-6 fatty acids are meant to work in a system of checks and balances. Omega-3 fatty acids suppress inflammation, and omega-6 fatty acids promote inflammation, which actually supports your body’s natural system of defense like activating your white blood cells.
So, if you consume too many omega-3 fats (EPA/DHA) you can actually weaken your immune system, which would encourage rather than ward off cancer. So I take this study to be a very good example of why more is not more when it comes to supplements, and you should be cautious not to overdo it with fish oil or any other supplement.
Fish Oil Side Effects, Interactions and Precautions
If you’re not able to get enough fish oil benefits through your diet, fish oil supplements can be a good option. Fish oil side effects can include belching, bad breath, heartburn, nausea, loose stools, rash and nosebleeds, but in my experience, taking a high-quality fish oil supplement can reduce the likelihood of any unwanted side effects. It’s also a good idea to take fish oil with meals to reduce side effects.
Before taking fish oil, you should speak with your doctor if you currently take any medication or have any ongoing health concerns. You should also speak to your doctor before taking fish oil if you have a known fish or shellfish allergy.
If you have a bleeding disorder, bruise easily or take blood-thinning medications, you should use fish oil supplements with extra caution since large doses of omega-3 fatty acids can increase bleeding risk. This bleeding risk also applies to people with no history of bleeding disorders or current medication usage. If you have type 2 diabetes, you should only use fish oil supplements under your doctor’s supervision. Individuals with type 2 diabetes can experience increases in fasting blood sugar levels while taking fish oil supplements.
My estimate is that close to 90 percent of fish oils on the market today may contain mercury and pesticide residues plus hydrogenated oils. Of course, this is my opinion based on my own research from visiting different manufacturing plants, interviewing companies, and studying the research and the listed ingredients of typical fish oils. I would stay away from ALL fish oils that do not have antioxidants like astaxanthin, which help stabilize the oil from going rancid. I always look for astaxanthin as part of any high-quality fish oil supplement.
To avoid fish oil supplements containing mercury or other harmful contaminants, purchase supplements from a reputable source that clearly tests for these health-hazardous contaminants in its products. These tests should be ideally conducted by a third-party, and a certificate of analysis should indicate the levels of purity from environmental toxins.
Final Thoughts on Fish Oil Benefits
Omega-3 fatty acids are essential to our health, but our bodies cannot make them so we must get them from diet. If diet is not enough to meet our needs, then a high-quality fish oil supplement is the next best option.
The best fish oil supplement always ones manufactured under strict standards with thorough testing for health-hazardous contaminants like mercury.
Post-supplementation “fish burps” can be avoided by consuming fish oil with food.
Fish oils can be used as prevention to health problems as well as a treatment.
Scientific studies have and continue to back up all of the incredible fish oil benefits ranging from eczema and fertility to heart disease and many types of cancer.
“A new study has shown for the first time how limonoids, natural compounds present in lemons and other citrus fruit, impede both ER+ and ER- breast cancer cell growth. This sheds new light on the importance of citrus fruit for breast cancer prevention and supports past studies which showed fruit consumption may lower breast cancer risk.(1)”
All kinds of people are saying that the entire lemon should be used with nothing wasted. Not only for the obvious health benefits but also for the amazing taste! How? Simple, take an ORGANIC lemon, wash it and then put it in the freezer. Once it is frozen you get whatever is necessary to grate or shred the whole lemon without even peeling it first. Then sprinkle it on your salad, ice cream, soup, cereals, noodles, spaghetti sauce, or whatever. No holds barred. What you will experience is that whatever you sprinkle it on will take on a taste you may never have experienced before.
Why would I do this? Because the lemon peel contains 5 to 10 times more vitamins than the lemon juice itself and the peel is the part that is usually wasted. Not only that, but the peel helps to get rid of toxins in the body. But wait, there’s more. Lemon is effective in killing cancer cells because it is allegedly 10,000 stronger than chemotherapy. This has not been revealed because there are people out there that want to make a synthetic, toxic version that will bring them huge profits. Shades of Monsanto. The good news is that the taste of lemon is pleasant and does not deliver the horrific effects of chemotherapy. What’s bizarre is that people are closely guarding this fact so as to not jeopardize the income to those that profit from other’s illnesses. Another interesting aspect of the lemon is that it has a remarkable effect on cysts and tumors.
Some say the lemon is a proven remedy against all types of cancer. It doesn’t end there. It has an anti-microbial effect against bacterial infections and fungi; it is effective against internal parasites and worms; it regulates blood pressure, which is too high; it acts as an anti-depressant; it combats stress and nervous disorders. The source of this information, although not specifically named, is one of the largest drug manufacturers in the world. They further say that after more than 20 laboratory tests since 1970, the extracts revealed that it destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas and that the compounds of the lemon tree were 10,000 times more effective than the product Adriamycin, which is a drug normally used chemotherapeutically in the world to slow the growth of cancer cells.
Even more, this type of therapy with lemon extract only destroys malignant cancer cells and does not affect healthy cells. The process is simple: buy an ORGANIC lemon, wash it, freeze it, grate it, and put it on everything you eat. It’s not rocket science. Nature has put stuff on the planet to keep the body healthy. The corporations hide this information and create synthetics to treat disease.
The synthetic chemical creates other symptoms from its ingestion requiring another drug to combat these symptoms. And so the cycle continues, which equates to enormous profits coming from an overt intention to keep a body ill and suppressing natural healing foods, minerals and modalities, all withheld by the mainstream media to not jeopardize their advertising dollar income, and payoffs to the politicians to not pass laws that will greatly benefit the people. If we do not take responsibility for ourselves and go against the mainstream grain, we will inevitably remain a “trick” our whole life.
Aloha!…
P.S. There are doctors who published studies and experiments in the 1940’s using liquid Vitamin C for the treatment of Cancer, and found that 40-60,000 units of liquid Vitamin C administered intravenously not only cured the big “C”, but also left behind none of the side effects that chemotherapy does. The “frozen lemon” idea works on this same principal. You’re not likely to find too many Oncologists who are practicing the Vitamin C therapy due to two things: 1- the lack of knowledge of the natural world and how it pertains to our health, and, 2- there’s not a lot of income in the use of Lemons or Vitamin C in the treatment of Cancer.Look up Linus Pauling or Gerson Therapy (Dr. Max Gerson and the Gerson Institute, San Diego, CA. His daughter Charlotte has carried on her father’s legacy), and I’m sure you will eventually find what you are looking for. They did a lot of research with vitamin C during their lives.
Sebentar lagi 2016 akan berakhir dan 2017 akan segera tiba. Tahun baru biasanya menimbulkan hal-hal baru yang terkadang menjadi kehebohan tersendiri. Perubahan-perubahan itu juga kemungkinan akan terjadi dalam ragam kuliner.Banyak pihak memperkirakan bahwa tren makanan pada 2017 akan lebih cenderung didominasi makanan alami dan menyehatkan, seperti sayuran ungu. Oleh karena itu, mari kita simak lima makanan yang bakal jadi trendsetter pada 2017.
1.Sarapan Cokelat Hitam
Sarapan pagi biasanya selalu diisi dengan mengambil roti selai, bubur oatmeal, nasi goreng atau mie rebus/goreng. Namun di tahun 2017, sarapan dengan jenis cokelat yang satu ini bakal jadi trend gaya hidup baru.
Sarapan dengan kue atau roti berselai cokelat hitam akan menjadi tren gaya hidup baru di tahun depan. Tampaknya semua orang semakin menyadari pentingnya hidup sehat dan alami, ini terlihat dari preferensi mereka untuk menjadikan cokelat hitam sebagai hidangan wajib saat sarapan di tahun depan.
2.Gula Kelapa akan Gantikan Gula Putih
Nampaknya buah kelapa akan menjadi primadona di tahun 2017. Bukan hanya sekadar minyak kelapa atau air kelapa, orang-orang pada 2017 akan gemar menyantap semua makanan berbahan dasar kelapa mulai dari kue kelapa, tepung kelapa, es krim kelapa, hingga mentega kelapa.
Namun, satu hal yang paling mengejutkan adalah orang-orang akan beralih menggunakan gula kelapa alias gula merah sebagai pengganti gula putih atau gula tebu. Kemungkinannya karena gula kelapa dianggap lebih menyehatkan dibandingkan gula putih.
3.Sayuran Ungu Mendominasi
Tidak hanya kelapa yang diperkirakan akan digandrungi kebanyakan orang. Ternyata, sayuran-sayuran berwarna ungu juga diprediksikan akan menggantikan sayuran hijau sebagai makanan sehat dan alami.
Sayuran-sayuran ungu seperti ubi jalar, brokoli ungu, beras hitam, elderberry, acai dan jagung ungu diperkirakan akan digemari pada 2017.
Kemungkinan alasannya adalah sayuran-sayuran ini dianggap mampu mencegah kanker dan sangat cocok bagi mereka yang ingin menjalani hidup sehat.
4.Acar dan Sayuran Jepang
Makanan Jepang akan menjadi sorotan utama pada 2017, namun bukan lagi sushi ataupun makanan khas negeri sakura lainnya.
Banyak orang akan menggandrungi sejumlah sayuran atau acar contohnya rumput laut kering, wakame, atau sejenis acar lainnya yang selama ini menjadi bahan atau teman pendamping makanan Jepang, seperti sup misho dan sushi.
karena kebanyakan masyarakat sudah menyadari yang masakan jepang sememangnya sedap dan sihat,
sihat dari segi bahan bahan2 makanan dan begitu juga sihat dari pada cara penyajianya.
Pasta Berbahan Kacang-kacangan
Tahun 2017 juga akan menjadi kejutan bagi para penggemar pasta. Yup! Dunia makanan pasta di tahun depan akan diwarnai dengan kemunculan pasta berbahan dasar kacang bukan lagi tepung gandum. Pasta-pasta berbahan dasar kacang arab, kinoa, dan lentil akan digandrungi pada 2017.
Kini sehat – Buah amla atau malaka memiliki manfaat untuk kecantikan dan berkhasiat bagi pengobatan terhadap sejumlah penyakit. Hal ini tentunya disebabkan oleh adanya nutrisi penting dan zat aktif yang ada di dalamnya. Buah malaka termasuk ke dalam golongan buah berry, sehingga dalam bahasa Inggris disebut Indian gooseberry.
Selain malaka, buah amla (Phyllanthus emblica) memiliki nama lain seperti ammalaki, amala, nillika, dan banyak lagi. Hmm, beberapa nama yang cantik, bukan? Sekilas, jika anda melihat pohonnya mungkin anda mengira pohon cerme, tapi lebih besar dan berkelok-kelok. Buahnya juga sangat mirip dengan buah cerme, dan warnanya kuning kecoklatan. Buah malaka rasa yang getir dan masam.
Kandungan buah amla
Hampir setiap bagian dari tanaman malaka memiliki sifat penyembuhan terhadap sejulah penyakit. Mulai dari bunga, daun, akar, buah, dan bijinya sering digunakan dalam pengobatan ala India. Buah amla mengandung banyak tannoids dan tannin tertentu. Di samping itu, di dalam buahnya juga tersimpan berbagai nutrisi penting seperti karbohidrat, vitamin C, protein, lemak, zat gula, polifenol, ascorbic acid dan serat. Tidak hanya itu, buah ini juga dilengkapi dengan sejumlah mineral penting seperti kalsium, kalium, magnesium, natrium, zinc, dan zat besi. Buah malaka mengandung asam askorbat, 160 kali lebih tinggi dari apel. Kandungan mineral dan asam amino di dalamnya juga lebih banyak daripada buah apel. Akar dan daun malaka mengandung flavanoida, sedangkan saponin hanya terdapat pada daunnya.
14 Manfaat Buah Amla untuk Kesehatan Yang Luar Biasa
1. Mencegah Kanker Buah amla memiliki sifat antioksidan yang kuat, sehingga mampu melawan radikal bebas dan menghambat pertumbuhan sel-sel karsinogenik penyebab kanker. Buah malaka yang dikonsumsi secara rutin dapat mencegah kanker kulit, perut, dan hati.
2. Melancarkan kemih Buah amla memiliki sifat diuretik alami, yang membantu untuk mengeluarkan racun dan limbah dari tubuh. Baca juga: Makanan yang memiliki sifat diuretik. 3. Mengurangi kolesterol buruk Buah amla dilengkapi dengan asam amino, pektin, dan vitamin C. Ketiga nutrisi ini bertindak untuk mengurangi kolesterol buruk dan menaikkan kadar kolesterol baik. Ketiga zat penting ini juga bermanfaat untuk mencegah penumpukan lemak dan plak pada pembuluh darah dan arteri.
4. Meningkatkan stamina tubuh Untuk mencegah tubuh mudah lelah, campur 1 sdm jus buah amla dengan madu secukupnya. Minum secara rutin setiap hari. Manfaat lainnya dari jus ini adalah mencegah penyakit jantung.
5. Baik untuk sistem cerna Buah amla mengandung tinggi serat yang meringankan pergerakan usus, sehingga kotoran di saluran cerna mudah dikeluarkan. Buah ini juga mampu menetralkan keasaman dan mendinginkan tubuh.
6. Mengobati penyakit rabun mata Campuran yang terbuat dari jus amla dan madu ternyata efektif untuk mengobati mata rabun, dan mencegah ketegangan intravascular. Dosisnya adalah semangkok jus buah dan madu secukupnya, minum 2 kali dalam sehari.
7. Mengobati disentri Untuk menyembuhkan disentri basiler yang akut, campur jus buah amla dengan air jeruk nipis kemudian minum ramuan alami ini dengan rutin setiap harinya.
8. Mengobati rematik Campur 1sdt bubuk amla dengan 2 sdt tea jiggery, kemudian seduh dengan air panas. Minum dengan teratur, 2 kali dalam sehari selama sebulan.
9. Mencegah sembelit, wasir, dan penyakit kolik Cukup dengan makan buah amla segar secara langsung dapat mencegah sembelit kronis dan penyakit wasir.
10. Menjaga fungsi otak Dengan konsumsi buah malaka secara rutin, berguna untuk meningkatkan daya ingat, intuisi, kewaspadaan, fungsi mental, dan intelektualitas.
11. Mengobati sariawan Tumbuk kulit dan daun amla, gunakan airnya sebagai obat kumur. Cara ini berguna untuk menyembuhkan sariawan. Manfaat Buah Amla Untuk Kecantikan Kulit dan Rambut
12. Menghaluskan kulit Vitamin C yang berlimpah dalam buah amla bersifat sebagai antioksidan yang mencegah tanda-tanda penuaan dini seperti keriput. Selain itu, dengan makan buah malaka secara rutin akan membuat kulit lebih halus, mencegah jerawat, dan mengeluarkan racun dari tubuh anda.
13. Menyuburkan rambut dan mencegah uban Buah amla dapat berguna sebagai penyubur rambut dan mencegah timbulnya uban secara dini. Caranya, rebus secangkir bubuk amla ke dalam 4 cangkir air yang berisi sedikit gula. Biarkan airnya menyusut hingga secangkir saja. Campur dengan air lemon dan kuning telur, kemudian terapkan pada rambut dan kulit kepala anda. Biarkan selama 2 jam, kemudian cuci rambut anda dengan shampo dan air yang mengalir. Minyak darkish adalah minyak rambut yang berguna untuk mencegah uban dini. Minyak yang cukup terkenal di India. Anda dapat membuatnya sendiri di rumah. Caranya, daun amla diiris-iris, kemudian rebus dengan minyak kelapa hingga mengental.
14. Menurunkan berat badan Campur 1 sdm jus buah malaka dengan secangkir jus labu segar. Minum jus ini dengan rutin selama dua bulan berturut-turut untuk mengurangi kadar gula darah bagi penderita diabetes, dan menurunkan berat badan bagi pelaku diet.
Nah, itulah 14 manfaat buah amla bagi kesehatan dan kecantikan.
Rose Otto profile
Rose Otto essential oil is made by extracting Rosa damascena, and researchers have uncovered that it contains several therapeutic compounds known to promote healing in the body.Rose otto, also called attar of roses, is extracted using gentle steam distillation and produces a sticky, pale yellow or olive green oil with a rich and spicy floral scent.
Photo Credit OlgaMiltsova/iStock/Getty Images
Rose Oil Benefits
1. Skin Care
-anti ageing, skin elasticity, mature skin
-mend broken capillaries
-cold sores
-dry skin
-eczema, sensitive skin
-rejuvenation of cells
-scars, wrinkles
-toning, lightening of blemishes
-acne
2. Endocrine System
-menstrual disorder
-PMT
-menopause
-uterine
-libido
Rose oil is very beneficial in curing Eczema, Stress, and Menstrual Problems. It serves like a tonic for the liver, heart, stomach and uterus. For coping with emotional problems, rose essential oil is the best remedy. It is of great use in boosting the circulation of blood in the body.
How to use Rose oil on your face
-Apply one to two drops to face, neck, and décolletage. Follow with the moisturizer of your choice.
How to use Rose oil on your skin or in your diffuser
-Apply one drop directly to skin imperfections twice daily. Rose oils benefits the limbic system when used aromatically. Consider massaging a small amount over the heart daily, inhaling from the hands afterward.
-Diffuse in the morning to promote energy and vitality or as desired, inhale from cupped hands, or massage a diluted drop (or less) into the reflex points of the feet daily for peace and relaxation.
How to use Rose oil for inhalation
-Filling a large bowl with near-boiling water, then place-in 3 to 5 drops of rose oil into the bowl. As the rose oil heats in the water, it will release vapors that can be inhaled to treat your lungs and throat. Rose oil has been used for centuries to treat asthma, coughs, congestion and fever.
How to use Rose oil in your bath
-Filling your bath, water to reach a warm temperature then place-in a few drops of rose oil to your bath water. It’s calming but gently uplifting and it helps with anxiety or nervous tension. Rose oil supports all skin types, so even those with dry, sensitive skin will benefit from its restorative effects.
Overview
Rose oil is used to improve your body’s circulation and boost the immune
system. In aromatherapy, it is used as a natural sedative and to help ease
depression. It’s also used in massage therapy, as it can help soothe muscles
and smooth skin, while it’s sweet scent aids in relaxation. If rose oil interests you
either for aromatherapy or as a treatment, there are several ways you can make
good use of it.
