Vitamin Deficiencies That Cause Gray Hair

Rather than trying to avoid the gray hairs by using color from a bottle, look to your diet. Those who are deficient in some vitamins can find their hair turning gray sooner than they had ever anticipated or wanted. These vitamins are found in foods you should already be eating, so start stocking your refrigerator and pantry.

The reality is that there are no proven vitamins or supplements to prevent graying. But certain vitamins may temporarily delay the process, and the lack of some vitamins may lead to earlier graying.

1. Folic Acid
If you have a folic acid deficiency, you might get gray hair. Folic acid, also called vitamin B9, is one of the B vitamins. It helps the body use proteins, produce DNA and form red blood cells. Folic acid is manufactured. You can get folate, the naturally occurring substance, by eating beans, legumes, citrus fruits, whole grains, green vegetables, chicken, pork, liver and shellfish. If you have a deficiency, you can take a folic acid supplement. If you take too much folic acid, your body typically removes it through the urine.

2. Pantothenic Acid
People take pantothenic acid, also called vitamin B5, for gray hair. You can get this vitamin though vegetables, meat, grains, eggs, legumes and milk. You can also take pantothenic acid in a vitamin B complex that includes vitamin B5. Although fighting gray hair is on the list of maladies pantothenic acid can help, there is insufficient evidence as to its effectiveness for preventing gray hair, according to MedlinePlus.

3. Selenium
People use selenium for gray hair. You can take selenium as a supplement, or you can get it from food. The amount of selenium in food can depend on the soil from which the food is grown. For example, the Pacific Northwest and the Eastern Coastal Plain have low selenium levels, so people who live in those areas may not be getting as much selenium as people who live in the Rocky Mountain states, where the selenium levels are higher. Selenium is in chicken, wheat, fish, liver and crab. Although preventing gray hair is on the list of selenium benefits, there is insufficient evidence to indicate that selenium helps prevent gray hair, according to MedlinePlus. In addition, too much selenium intake, more than 400 micrograms, can be harmful, causing vomiting, nausea, energy loss and irritability. The effects of too much selenium are similar to the effects of arsenic poisoning.

4. Vitamin B6

As one of the B-complex of vitamins, vitamin B6, which is found in proteins such as liver, egg yolk, organ meats, vegetables and in whole grain cereals, can help keep your hair from graying. If you don't eat sufficient amounts of the foods that are rich in vitamin B6, your hair will lose its natural color. This vitamin assists a cell inside the hair follicle to produce melanin, which gives your hair its color, according to the World of Hair website.

If you choose, you can also increase your intake of vitamin B6 by taking 1.6 mg daily. Make sure to get sufficient quantities of this vitamin from natural sources: Look for cereals that contain high amounts of whole grains, eat five servings daily of vegetables rich in B6 and add brewer's yeast--also high in B6--to your food. The vegetables rich in B6 include spinach, avocado, asparagus, potatoes, peas, cauliflower, red bell pepper, broccoli and carrots

About Graying Hair

You have color in your hair because of melanin. As you age, your hair follicles produce less melanin, which results in gray and eventually white hair. Your genes typically determine how young you are when you begin to gray. For example, Caucasians tend to gray earlier than Asians, according to MedlinePlus. Sometimes, a vitamin deficiency causes gray hair, which is the theory behind taking certain vitamins to help prevent or delay the graying process.

 Source: www.livestrong.com  and  www.voices.yahoo.com

Screen (E-mail) Apnea

When we’re sedentary, our skeletal muscles, especially in our lower limbs, do not contract, thus requiring less fuel. I would further postulate that lymph and blood are more stagnant. Which is why standing and treadmill desks, and looking for opportunities to stand or walk during the course of the day, can contribute to supporting a healthier digital lifestyle.

But the negative impact of sitting is just the tip of the iceberg. Screen time also feeds into a vicious cycle of chronic stress in a way that most of us don’t realize.

In February 2008, after seven months of research, I wrote about a phenomenon I call e-mail apnea or screen apnea. Screen apnea is the temporary cessation of breath or shallow breathing while sitting in front of a screen, whether a computer, a mobile device, or a television.

To find out how widespread screen apnea was, I observed over two hundred people using computers and smartphones in offices, homes, and cafes. The vast majority of them were holding their breath, or breathing very shallowly, especially when responding to e-mail. What’s more, their posture while seated at a computer was often compromised, which only further contributed to restricted breathing.

“To explore the impact of this behavior, I called Dr. Margaret Chesney and Dr. David Anderson, then of the National Institutes of Health (NIH). Research conducted by Chesney and Anderson demonstrated that breath-holding contributed significantly to stress-related diseases. The body becomes acidic; the kidneys begin to reabsorb sodium; and the oxygen, carbon dioxide, and nitric oxide balance is undetermined, which throws off our biochemistry.

“It turns out that nitric oxide, not to be confused with the nitrous oxide used in dental offices, plays an important role in our health. In a briefing document prepared for the Royal Society and Association of British Science writers, Pierce Wright writes, “The immune system uses nitric oxide in fighting viral, bacterial, and parasitic infections, and tumors. Nitric oxide transmits messages between nerve cells and is associated with the processes of learning, memory, sleeping, feeling pain, and, probably, depression.” It is also a mediator in inflammation, which is a contributor to obesity.

“As I researched the literature and spoke with physicians and researchers about breath-holding, a relationship to the vagus nerve also emerged. The vagus nerve is one of the major cranial nerves, whose primary job is to mediate the autonomic nervous system, which includes the sympathetic (“fight-or-flight”) and parasympathetic (“rest-and-digest”) nervous systems.

Deep and regular breathing, also referred to as diaphragmatic breathing, helps to quiet the sympathetic nervous system and allows the parasympathetic nervous system — which governs our sense of hunger and satiety, the relaxation response, and many aspects of healthy organ function — to become more dominant.

Conversely, shallow breathing, breath-holding, and hyperventilating trigger the sympathetic nervous system toward a fight-or-flight state. In this state, our heart rate increases, our sense of satiety is compromised, and our bodies gear up for the physical activity that, historically, accompanied a fight-or-flight response. But when the only physical activity is sitting and responding to e-mail, we’re sort of “all dressed up with nowhere to go.

Our bodies are tuned to be impulsive and compulsive when we’re in fight-or-flight. We also become tuned to over-consume. In this state, we’re less aware of when we’re hungry and when we’re sated. We reach for every available resource, from food to information, as if it’s our last opportunity — pulling out our smartphones again and again to check for e-mail, texts, and messages.

Research from the Life and Health Sciences Research Institute in Portugal suggests a possible explanation: sustained stress causes us to fall back on familiar routines. The part of our brain associated with decision-making and goal-directed behaviors shrinks and the brain regions associated with habit formation grow when we’re under chronic stress.

Keep in mind: it’s not the “what,” the technology, that is the core issue here. It’s the “how” — how are we using that technology?

A beginning musician is awkward with an instrument and doesn’t yet know how to properly breathe, sit, or stand while playing. An experienced musician has learned how to use breath and posture to properly control the instrument. During my investigations in 2008, I noticed that musicians, dancers, athletes, and military test pilots — those who had learned breathing techniques for performance — did not have screen apnea.

Source: from the book "Manage your Day to Day", by Linda Stone

Grains - Health Benefits 

Whole grains are an important part of healthy nutrition. There are numerous products available today which are either 100% whole grains or contain traces of various grains. However, not too many of us are aware of the health benefits that this particular food group has to offer. We all know that we should be consuming more of it, but do we know why?

Whole grains are beneficial because they are rich in protein, fiber, antioxidants, b-vitamins, and trace minerals (such as: iron, zinc, copper, magnesium). By consuming more of this product we can reduce the risk of heart disease, type 2 diabetes, obesity, and certain cancers. Consuming whole grains can also help you lose weight. Not only will your bowel movements improve but you will also promote the growth of healthy bacteria in the colon. Furthermore, replacing products such as white bread with whole grain products will help you feel lighter and more energized.

With all of these health benefits it is surprising that more people are not consuming the recommended daily dosage of this food group. It is recommended that the average adult eat at least three servings daily. Doing so will not only improve your health, but it will also improve your energy levels and your weight. Eating a healthy diet, exercising, and even taking all natural diet pills can help you attain quick weight loss. Eating whole grains can be a major part of achieving your ideal weight while at the same time improving your health. Since it is strongly recommended to consume more protein and fiber in order to attain weight loss (and whole grains are rich in fiber and protein), eating more whole grains makes complete sense.

Barley

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.

Health Benefits of Barley

• Promote healthy blood sugar: The fiber content in barley will prevent blood sugar levels from rising too high. Those suffering from Type 2 diabetes should consume more barley.
• Reduce cholesterol: Beta-glucan from barley's soluble fiber is responsible for lowering cholesterol.
• Lower the risk of some types of cancer: Barley is rich in selenium and together with fiber it helps prevent colon cancer and breast cancer.
• Heart friendly: Regular consumption of barley reduces heart disease. In 2005 the Food and Drug Administration (FDA) announced that whole grain barley and barley -containing products are allowed to claim that they reduce the risk of coronary heart disease. It is a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors.
• Weight management: Barley is good for the control of weight and obesity as it is rich in beta-glucan soluble fiber. Eating fiber-rich foods may help increase satiety or a feeling of fullness.
• Protection against childhood asthma: Consumption of barley could help reduce the risk of childhood asthma by about 50%.

According to the religion of Islam, the Prophet Muhammad prescribed barley, known as "At-Talbina" in Arabic, for seven diseases:

• high cholesterol
• heart disease
• cancer
• diabetes
• hypertension
• soothing and calming effects for the bowel
• Slowing of age

Brown Rice

Brown rice is also called 'unpolished rice' and is brown in color. It is actually how all rice would look before it goes through the entire process of polishing. Every rice grain has an outer layer of a slightly stiff cover called the 'hull' or husk. The husk is always removed from the seed for both white and brown rice. Under this layer is a thin brownish layer called the 'bran' layer. This brownish layer on the rice seed clings to the seed and is removed through a polishing process. In the case of brown rice, the brownish bran layer is left intact and only the top stiff cover is removed. Brown rice is believed to be more nutritious as compared to white rice as, there are many nutrients in the brown layer that normally get taken off in the polishing process.

Health Benefits of Brown Rice

• Helps lower cholesterol - The oil in whole brown rice, not its fiber, lowers cholesterol.
• Helps prevent atherosclerosis - the fiber in rice has been shown to help prevent atherosclerosis.
• Helps to maintain a normal body weight - A study published in November 2003 of the America Journal of Clinic Nutrition cites the importance of having a diet rich in whole grains vs. refined grains as a means to help maintain a normal body weight.
• Reduces risk of metabolic syndrome - The latest research shows that refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more whole grain foods is being shown to protect against all these ills.

Common features of the metabolic syndrome include visceral obesity (the "apple shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.

Cinnamon  

Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Health Benefits of Cinnamon

• Lowers Cholesterol: Studies have shown that just 1/2 teaspoon of cinnamon included in a daily diet can lower cholesterol.
  Also Cinnamon may significantly lower LDL "bad" cholesterol, and triglycerides (fatty acids in the blood) and total cholesterol.
• Reduces blood sugar levels and treating Type 2 Diabetes: Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as ½ teaspoon of cinnamon per day. Improving insulin resistance can help in weight control as well as decreasing the risk for heart disease.
• Heart Disease: Cinnamon strengthens the cardiovascular system thereby shielding the body from heart related disorders. It is believed that the calcium and fiber present in cinnamon provides protection against heart diseases. Including a little cinnamon in the food helps those suffering from coronary artery disease and high blood pressure.
• Fights Cancer : A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. Besides, the combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
• Tooth decay and mouth freshener: Cinnamon has traditionally been used to treat toothache and fight bad breath. Small pieces of cinnamon can be chewed, or gargled with cinnamon water which serves as a good mouth freshener.
• Cures Respiratory Problems: Cinnamon is very useful home remedy for common or severe colds. A person suffering should take one tablespoon of honey with 1/4 teaspoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses. Cinnamon also found to cure flu, influenza, sore throat and congestion.
• Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks and increases one's alertness and concentration.
• Infections: Due to its antifungal, antibacterial, antiviral, anti-parasitic and antiseptic properties, it is effective on external as well as internal infections. Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.
• Eases menstruation cycles: Cinnamon has also been found useful for women's health as it helps in providing relief from menstrual cramping and other feminine discomforts.
• Birth Control: Cinnamon also helps in natural birth control. Regular consumption of cinnamon after child birth delays menstruation and thus helps in avoiding conception.
• Breastfeeding: It is also believed that cinnamon aids in the secretion of breast milk.
• Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month
• Digestive Tonic: Cinnamon should be added to most recipes. Apart from adding flavor to the food, it also aids in digestion. Cinnamon is very effective for indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence. It is very helpful in removing gas from the stomach and intestines. It also removes acidity, diarrhea and morning sickness. It is often referred to as a digestive tonic.
• Reduces Urinary tract infections: People who eat cinnamon on a regular basis report a lower incidence of urinary tract infections. Cinnamon is diuretic in nature and helps in secretion and discharge of urine.
• Anti clotting Actions: A compound found in Cinnamon called as cinnamaldehyde has been well-researched for its effects on blood platelets. [Platelets are constituents of blood that are meant to clump together under emergency circumstances (like physical injury) as a way to stop bleeding, but under normal circumstances, they can make the blood flow inadequate if they clump together too much]. The cinnamaldehyde in cinnamon helps prevent unwanted clumping of blood platelets.
• Natural Food Preserver: When added to food, it prevents bacterial growth and food spoilage, making it a natural food preservative.
• Headaches and migraine: Headache due to the exposure to cold wind is readily cured by applying a thin paste of powdered cinnamon mixed in water on the temples & forehead.
• Pimples and Blackheads: Cinnamon helps in removing blood impurities. Therefore it is often recommended for pimples.
• Also external application of paste of cinnamon powder with a few drops of fresh lemon juice over pimples & black heads would give beneficial result.
• Thinning of the blood and improves blood circulation: Cinnamon is a blood thinning agent which also acts to increase circulation. This blood circulation helps significantly in removing pain. Good blood circulation also ensures oxygen supply to the body cells leading to higher metabolic activity. You significantly reduce the chance of getting a heart attack by regularly consuming cinnamon.
• Toning of tissues: Considerable anecdotal evidence exists to suggest that cinnamon may have the ability to tone and constrict tissues in the body.
• Muscle and joint pain relief: Those who eat cinnamon on a regular basis often report that their muscle and joint pain, as well as stiffness, is reduced or even eliminated.
• Immune System: Honey and cinnamon paste is good for boosting the immune system, removing regular fatigue and increasing the longevity of an individual. It is also known to have anti-aging properties.
• Itching: Paste of honey and cinnamon is often used to treat insect bites.
• It is a great source of manganese, fiber, iron, and calcium.
• Healing: Cinnamon helps in stopping bleeding. Therefore it facilitates the healing process.

Flaxseeds 

Flaxseeds are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown depending upon whether the flax is of the golden or brown variety. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed. 

Health Benefits of Flaxseeds

•  Richest source of omega fatty acids and lignans (potent cancer fighters) known in nature. The immune-enhancing omega fatty acids 3, 6, and 9 are balanced in the combination your body requires for optimal health. Also loaded with vitamins and phytonutrients, and an excellent source of protein and fiber, flaxseed is nature's gift to health!
• Provides improved Immune Function - Immunity is the body's ability to defend itself successfully against foreign substances. The alpha linolenic acid, as well as the lignans, decreases inflammation and promotes healthy functioning of the immune system. Flax seed may be useful to manage autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
• Weight Management - research indicates that including flaxseed in your daily diet can help you manage your weight. Besides stabilizing your sugar levels, flax expands five times in bulk when ingested. Flax taken half an hour before meals will help you eat less, so you will lose weight while simultaneously strengthening your immune system.
• Affect on Hormone Levels - Flax seed, with its high concentration of lignans, is a great choice for all women, whether younger, middle-aged, or older, as a natural way to normalize the menstrual cycle, manage menopause, and lower the risk of osteoporosis, cancer and heart disease. Intake of flaxseed on a daily basis results in hormonal changes that are beneficial to women of all ages. In menstruating women who consumed 10 grams (about 2 teaspoons) of flax seed on a daily basis, significant hormonal changes have resulted. These changes are similar to those seen after consumption of soy isoflavones. Positive effects included fewer cycle changes, along with a reduction in ovarian dysfunction. This, in turn, may decrease the development of breast and other cancers. As women reach menopause, the level of estrogens in their body decreases. This not only gives rise to menopausal symptoms, but also increases the risk of disease, including cardiovascular disease and osteoporosis. In post-menopausal women the protective effects of lignans is due primarily to their estrogenic activity. Lignans have even been proposed as an alternative to hormone-replacement therapy in post-menopausal women.
• Protection against bone loss - Daily dietary intake of flaxseed offers protection against bone loss, may increase bone density, and reduces the risk of osteoporosis.
• Flax seeds have Anti-cancer Effects - Extensive studies on both breast and colon cancer indicate that flax seed may play an important role in cancer treatment, as well as prevention. A breast cancer prevention program done at the Princess Margaret Hospital and the Toronto Hospital, involving 50 women diagnosed with breast cancer revealed that- while waiting for surgery, half of the women received muffins containing 25 grams of milled flax seed daily while the other half received ordinary muffins. The women who received the flax seed muffins had slower-growing tumors compared to the other group.
• Flax seeds help Reduce the Risk of Cardiovascular Disease - It aids in decreasing the so-called "bad" cholesterol. Increase the "good" cholesterol, decrease blood pressure, suppressed the development of atherosclerosis and inflammation, and enhances blood vessel tone. Researchers at the University of Toronto found that total blood cholesterol levels dropped by 9% and LDL ("bad" cholesterol) decreased by 18% when a group of nine healthy women added flax seeds to their regular diets. The women ate 50 grams of milled flax seed a day for four weeks
• Seed for Fiber - The benefits of flaxseed in its whole seed form far surpass those of flax oil because freshly ground seed includes the fiber content that is so vital to maintaining digestive health. The insoluble fiber in flax seed is helpful in regulating bowel movements, increasing the frequency of bowel movements, and preventing or treating bowel irregularities and constipation. Soluble fibre is helpful in lowering blood cholesterol levels as well as lowering blood sugar levels (important for people suffering from diabetes).
• Flavor enhancer - The light, nutty taste of flax seed enhances the flavor of food, and adds nutritional value to your diet. Flax seed may be eaten on its own, sprinkled on cereal, popcorn, and salads, or added to oatmeal, yogurt, and blender drinks. Adding flax seed to baked goods adds flavor, extra texture, and good nutrition. Milled flax seed may be baked into a variety of products including breads, pancakes, bagels, muffins, and cookies. 

Oats

Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.

Health Benefits of Oats

Cholesterol and Heart
Benefits of eating oats on cholesterol and heart
Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Here's how it works. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as cholesterol-rich bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL). Oats and grains are also one of the best sources of compounds called tocotrienols. These are antioxidants which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol. The accumulation of cholesterol is implicated in many types of cardiovascular disease.

Oats, like all cholesterol-lowering agents, are most effective when consumed as part of a low-fat, high-fiber diet taken together with plenty of exercise. The beneficial health effects of oats are best if ½-1 cup (1½-3 ounces) of oats are eaten every day. One study found that the 1/10th ounce (3 grams) of soluble fiber from this amount of oatmeal decreased total cholesterol by approximately 2%, which correlates to a 4% decrease in coronary artery disease. Another study showed 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months. Another study found that a 6-8 week diet of 1½-3 ounces (43-85 grams) of oat bran daily lowered total cholesterol by 20% and bad cholesterol (LDL) by as much as 25%. Another study found 3.5 ounces (100 grams) of oat bran (one-third of a cup of oat bran eaten twice a day) lowered cholesterol up to 15%. New research has also discovered that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. So in other words, eat a cup of oats a day and you'll be okay!
Blood Sugars
Benefits of eating oats on blood sugars
Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. Here's how it works. As the beta-glucan in the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. This in turn slows down digestion and prolongs the absorption of carbohydrates into the bloodstream. This means dramatic changes in blood sugar levels are avoided. Other sources of soluble fiber are grains, fresh fuit and vegetables.
Anti Cancer
Benefits of eating oats on anti cancer
Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person's risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer. Most of the research has been focused on breast cancer, but similar effects are expected on other hormone-related cancers such as prostate, endometrium and ovarian cancer. International research has shown that women with a higher intake of dietary fibre have lower circulating oestrogen levels, a factor associated with a lower risk of breast cancer. The insoluble fibers in oats are also thought to reduce carcinogens in the gastrointestinal tract.
Blood Pressure
Benefits of eating oats on blood pressure
A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.
Bowel Function
Benefits of eating oats on bowel function
Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.
Weight Control
Benefits of eating oats on weight control
As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.
Athletic Performance
Benefits of eating oats on athletic performance
Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity. This website's author swears by them!
General Health and Longevity
Benefits of eating oats on general health and longevity
Oats have a higher concentration of well-balanced protein than other cereals. Oats contain phytochemicals (plant chemicals) which have been associated with protection from chronic disease such as cancer. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Amino acids are essential proteins that help facilitate optimum functioning of the body. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium. Oat beta glucan also appears to help speed up response to infection, which may result in faster healing. According to a new study, it was discovered that beta glucan can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing. So don't delay and start eating more oats today!

Quinoa

We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black. Although often difficult to find in the marketplace, the leaves of the quinoa plant are edible, with a taste similar to its green-leafed relatives, spinach, chard and beets.

Health Benefits of Quinoa

• Migraines and hypertension: Riboflavin and magnesium are the natural aids in Quinoa for bad headaches. They are known to help relax the blood vessels, which reduces constriction and so eases tension. Basically they help the body to function better which in turn eases the stress the body experiences when circumstances make it over work. While no one claims it makes headaches go away, it can help and is known to reduce the frequency of migraine attacks.
• Childhood Asthma: Many allergies are connected with grass seeds but Quinoa is not a grass. It is a plant but is not known to produce serious allergic reactions in people. Asthma is the result of breathing difficulties that are made worse by tension. It is known to have triggers and often there is a family history of asthma. It is known to have got worse over the years and many experts point to our modern living conditions as making it more prevalent. While not all asthma attacks are caused by allergies which may or may not be avoidable, it is known that Quinoa helps to reduce body stress and helps to keep the airways open. It is recommended that children with asthma eat a whole food diet. Many of the nutrients that we need are in Quinoa such as Magnesium which naturally helps to reduce spasms in the bronchial tubes. We know that many asthma sufferers are short of vitamin b, minerals like magnesium, zinc and iron all of which can be found in Quinoa. Why not check out some of the recipes and see which ones are easiest to include in your child's diet.
• Gallstones: This is another surprising area where Quinoa is known to be useful. It may not get rid of gallstones but it can help protect their development. Indeed this is another case where a wholesome diet rich in fiber can aid in the digestion of foodstuffs. As it is a soluble fiber it speeds through the intestines and reduces the need of increased bile production. Too much bile production helps to develop gallstones so this is another natural remedy for our bodies.
• Type 2 Diabetes: Quinoa is rich in magnesium which is a mineral that is essential in the body's ability to deal with glucose and insulin. Yet again there is evidence that Quinoa, as part of a whole food diets aids in the digestion of foods. It is also known to increase Insulin sensitivity while reducing triglycerides (blood fats which need to be kept low in diabetics).
• Heart Disease: Quinoa is known to prevent the clogging of arteries and veins which in turn helps to relieve stresses on the heart. The fat in Quinoa is good fat in that is low in cholesterol and can help reduce blood pressure thanks to the presence of potassium and magnesium. In other words it is a good source of protein without the drawbacks of too much saturated fat and cholesterol.
• Pregnant Mums: Quinoa is known to be an endurance food which gives energy. It is also known to be a good source of Iron which pregnant mums are always advised to increase in their diet. It is good for tissue repair and development of teeth and bones. Along with the other benefits of Quinoa, it is a useful source of goodness that forming babies will demand in plenty as they grow. It is also good for Mums when they are feeding as it will improve the quality of milk for new-born infants.
• Cataracts: Quinoa is thought to help prevent cataracts and may aid those with the condition. Studies have shown that people who absorb about 99 grams of protein were only half as likely to develop nuclear cataracts(light is difficult to pass through the centre of the eye) while those with the greater polyunsaturated fats about 17 grams a day were 30 percent likely not to develop problems with the outer lens(corticular cataracts).

Split Peas

While most of us are familiar with split pea soup, there is a lot behind those little peas. Did you know that dried peas have been a staple of the human diet since prehistoric times? Peas have been found in archeological digs in Egypt, Asia, and Rome. 

Health Benefits of Split Peas

Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome and diverticulosis. A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. They also provide a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones, which are helpful in reducing the risk of breast and prostate cancer.

If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the VLDL (Very Low Density Lipoprotein) by a considerable amount.

Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.

Turmeric

Turmeric is member of ginger family. It is most popular Indian cooking spice. Turmeric is known as one of the most powerful natural healers. It is East-Indian herb that is used in curry dishes. The turmeric extract contains the powerful active ingredient curcumin, which contains the therapeutic values. Curcumin is an anti- inflammatory that has many health benefits.

Health Benefits of Turmeric

Cancer guard Turmeric is known as the guard, which protects us from the cancer. Many studies conclude that turmeric is able to neutralize free radicals and chemicals that could damage the cells. It can also protect us from tumor growth and affects of cancer. It is also helpful in preventing breast cancer by spreading to the lungs in mice.

Alzheimer Disease Turmeric may slower down or prevent the progression of Alzheimer disease by removing amyloidal plaque that buildup in the brain.

Cholesterol Level Studies of China concludes that consumption of turmeric as food seasoning can help to lower down the cholesterol level of a person.

Immune System Scientists have discovered that lipopolysacharide which is a unique substance in turmeric shown the ability to heighten the activity and effectiveness of the immune system.

Promote General Health Turmeric extract contains powerful antioxidants, which can help boost the body's immune system and protect against illness and disease. It is helpful to support liver health.

Painkiller Turmeric is known as natural painkiller and it is given to the patient because of its healing benefits.

Affects on Women Health Turmeric is helpful in supporting specific women's health issues such as PMS, breast health, heart health, mood and hot flashes, etc. turmeric also helps in vitamins and co-factors, essential minerals, amino acids, standardized herbal extracts, digestive enzymes, specialty nutrients and immunity support ingredients.

High Blood Pressure Turmeric is helpful in curing high blood pressure. It is also good for improving the blood flow and it strengthens the blood vessels as well.

Source: www.naturalfoodbenefits.com

Nuts - Health Benefits

It wasn’t very long ago that nuts were feared. – They were considered a dieting disaster, with far too high a fat and calorie content to be anything but bad for you! Recently though, extensive studies have shown that the opposite is actually the case. – Nuts are incredible for the human body. Recently there have been many health discoveries showing that nuts are a wonderful protein source that are great for everyone, and should be added to our diets.

Yes – nuts contain a lot of fat, and they are relatively loaded with calories considering that they are a plant food. Our understanding of fat has changed, however, and we now know that most of the fat in nuts is polyunsaturated or monounsaturated. These fats aren’t nearly as bad for you as others, aren’t as prone to causing weight gain, and most important of all, actually have the ability to lower your LDL cholesterol
levels. In fact, nuts have actually been shown to be extremely good for your heart – modern studies have concluded that a proper daily amount of nuts can lower your chance for developing heart disease by as much as 35%. - Astounding news for a food that was once feared for it’s possible weight gain and destructive cardiovascular effects.

Nuts are an incredible source of protein. – Protein is very important for our bodies, but unfortunately in a lot of places that it’s commonly found (Such as red meats), getting our recommended protein amounts can have negative side effects on our hearts. This makes nuts wonderful, because you can get a lot of protein from them without worrying about hurting your precious heart. They are especially great for vegetarian diets, as vegetarians can have a hard time meeting the recommended amount of protein their bodies need.

Nuts are terrific sources of energy. Protein is an important ingredient for energy, and when combined with the other minerals in nuts make them perfect for providing longer, more constant energy levels. In addition to proteins, nuts also happen to rich in the powerful antioxidants selenium and vitamin E. Anti-oxidants have recently been identified as having powerful anti-aging effects on the body due to their ability to block the damage caused by free-radicals, substances that contribute to early aging.

On studies involving nuts in daily diet, results showed that nearly all forms of nuts had similar effects, though the most beneficial nuts today are generally considered to be peanuts, almonds, and cashews. These studies also suggest that a good daily dosage of nuts be between 1 to 2 ounces to see receive the best benefit. While they are very healthy, nuts can be a rather addicting snack, and combined with their elevated levels of calories can cause weight gain if you don’t exercise a little discipline with your snacking. Fortunately, nuts also satisfy hunger very well.

Overall, nuts are a powerful food that is packed with surprising and astounding benefits. Their ability to reduce the risk of heart disease while protecting against aging and providing solid energy levels makes them a highly desired health food, as long as a person keeps their intake levels low. They are still loaded with calories, and can contribute to weight gain if high levels are consumed on a regular basis. If you keep your intake down, however, you’ll notice remarkable improvements in your health, and you can rest easier at night knowing that you are helping your heart and bettering your chances at escaping cardiovascular disease.

Almonds 

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut. 

Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. dulcis) and bitter (Prunus amygdalu var. amara).

Sweet almonds are the type that is eaten. They are oval in shape, usually malleable in texture and wonderfully buttery in taste. They are available in the market either still in their shell or with their shell removed. Shelled almonds are available whole, sliced or slivered in either their natural form, with their skin, or blanched, with their skin removed.

Health Benefits of Almonds

• Almonds contain monounsaturated fats and some polyunsaturated fats and hence they help to lower the low-density lipoprotein (LDL) or the bad cholesterol, while maintaining healthy high-density lipoproteins or good cholesterol levels.
• Almonds have great health benefits in terms of healthy skin. Almonds prevent premature appearance of wrinkles, black heads, pimples and dry skin as well. A regular massage with almond oil will help you to get a glowing and flawless complexion.
• Almond oil is also used to treat black circles around the eyes, since almond oil helps to re-vitalize the fatigues cells and improve the blood flow.
• Almond oil is extremely useful for treating all sorts of hair problems as well. Almond oil helps as a cure for treating hair-fall, dandruff and avoids untimely graying of hair as well.
• Almonds have an extremely high nutritive value since they contain copper, iron and vitamins and are hence used as a remedy for anemia.
• Almonds are also beneficial in treatment of constipation since they increase the fiber content of the food as well.
• Almonds are also used in the pharmaceutical industry. Sweet almond oil is used as a carrier for injectable drugs, which deteriorate in water-based carriers.
• Almonds decrease the after-meal rises in blood sugar and are hence help in maintaining a healthy blood sugar level.
• Almonds also have antioxidant properties and are hence very beneficial for the health.
• Almond oil is also considered as one of the most popular choice of massage oils, which rejuvenates the body and replenishes the skin. It is also known to relieve the stress.
• Babies who have lactose intolerance, can be given a mixture of powdered almonds mixed with warm water, which provides as much if not more nutrition as milk.
• Almonds contain Alpha-tocopherol, which is a major source of Vitamin E and is hence really great for healthy hair and skin.
• Almonds also increase the blood flow to the vital organs and are also used as aphrodisiacs.
• Almonds provide nutrients that help to increase the bone mineral density, which helps to strengthen the skeletal system. Owing to this it can also be considered as a remedy to cope up with osteoporosis in the elderly.
• Aromatherapy also makes use of sweet almond oil, which is one of the essential oils in aromatherapy and is frequently used as carrier oil.
• Almond oil also possesses laxative properties and helps to produce soft stools and avoid any other problems of the digestive system

Black Seeds

One of the most intriguing seeds is the black cumin seeds. Its health benefits have remained a mystery for many years and now scientists are beginning to recognize them. This seed originally comes from Egypt. They grow in a small pod and to get them out water must be poured over it. So why is this so called black cumin a fascinating spice? The reason for this is that it contains a substance called crystalline nigellone. It also has 100 other chemicals which help your body in many other ways. Here is a list of some of the many things that black seed can do.

Health Benefits of Black Seed

The black seed helps against all types of cold ailments and helps introduce the effective ingredients of cold medications to the areas affected by hot and dry ailments, as it helps the body absorb the medicine quickly when taken in small dosages.

Black seed is hot and dry in the third degree, eliminates, flatulence, extracts the helminthes (worm), relieves leprosy and phlegm fevers, opens clogs, decomposes accumulating gas and excess moisture in the stomach.

When it is ground, blended with honey and drunk with some warm water, it will dissolve the stones that appear in the kidney and the prostate and it is also diuretic.

It increases the flow during menstruation and the production of milk

When it is heated with vinegar and placed on the stomach, it will eliminate helminthes (worms) and when it is blended with wet or cooked colocynth water, it is more effective in removing worms.

It also cleans up, decomposes and relieves cold symptoms when it is ground in a rag and inhaled through the nose on a regular basis until the ailment is cured.

Black seeds oil helps against snakebites, hemorrhoids and spots. When around 25grams of it is drunk with water it will help against gasping and hard breathing.

When the black seeds are cooked in vinegar and then one rinses his mouth with it, it will relieve toothache resulting from sensitivity to cold. When one inhales powered black seed, it will help against water that accumulates in the eye. When it is used in a bandage while blended with vinegar, it heals spots and exposed skin ulcers and decomposes the acute mucus tumors and also hard tumors.

The oil of black seed also helps against facial paralysis when administered by the nose. When one drinks about 25grams of its oil, it helps against spider bite. When it is ground finely and blended with the oil of the green seed and used as ear drops, only up to three drops, it helps against symptoms, flatulence and various clogs.

When the Black Seed is fried and finely ground, soaked in oil and then drops are administered in the nose, it will help against cold conditions accompanied by intensive sneezing.

When it is burned and mixed with melted wax along with henna or iris oil, it helps remove the ulcers that appear on the skin of the legs, after washing the skin with vinegar.

When the black seeds are crushed in vinegar and laid on leprous skin, the skin affected by black pigmentation and on the head that is affected by dandruff, it helps relieve these aliments.

When the Black Seeds are ground finely and one swallows around 25grams of it each day with cold water, it instantly helps against the bit of rabid dogs, and might prevent death as a result of hydrophobia.

Brazil Nuts

Brazil nuts are the seeds of Bertholletia excelsa, a large tree that is grown in various parts of world, not just Brazil. The nuts, in groups of 12 to 25 much like the sections of an orange, form the globular fruit of the tree.

Health Benefits of Brazil Nuts

Brazil nuts contain many helpful nutrients including protein, fiber, selenium, magnesium, phosphorous, vitamin E and thiamine. The Brazil nut contains about 14% protein,11% carbohydrates, and 67% fat.

Brazil nuts have “complete” protein which means that the Brazil nut has all of the necessary amino acids to help foster optimal growth in humans. Organic Brazil nuts can be a good source of protein for people who are vegetarians.

Selenium, found in brazil nuts, is a powerful antioxidant linked to lower rates of cancer and heart disease and also helps boost the immune system along with possibly discouraging the aging process.

Magnesium, also found in brazil nuts, aids the release of energy from foods to assist nerve and muscle function and keep bones healthy. Zinc helps strengthen the immune system as well and Vitamin E can help prevent heart disease.

Cashew Nuts

Cashew nuts are actually seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. Cashew apples, while not known in the U.S., are regarded as delicacies in Brazil and the Carribean. The seed we know as the kidney-shaped cashew "nut" is delicate in flavor and firm, but slightly spongy, in texture. 

Health Benefits of Cashew Nuts

• Good body builder
• Cashew has no cholesterol.
• Cashew helps maintain healthy gums and teeth.
• Cashew is an energizing food.
• Cashew contains healthy monounsaturated fat that promotes good cardiovascular health, because monounsaturated fats reduce high triglyceride levels which are associated with increased risk for heart disease.
• Cashew is rich in antioxidants that help in the elimination of free radicals that may cause some cancer
• Magnesium works with calcium to support healthy muscles and bones in the body. It also helps promote normal sleep patterns in menopausal women.
• Cashew nuts have a high energy density and high amount of dietary fiber, both have been attributed to a beneficial effect on weight management, but only when eaten in moderation
• Cashew's has high copper content is vital in energy production, greater flexibility in blood vessels, bones and joints.
• Cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

Chestnuts 

Chestnuts are different from other nuts in that they are low in fat and have high starch content. They have a crumbly texture and a sweet, mild flavor. Chestnut are usually eaten boiled or roasted and are often added to stuffing or soups, or served as a side dish. It can also be ground into flour and used for baking. Chestnut is most abundant during winter season but canned and bottled peeled chestnuts are available year-round.

Health Benefits of Chestnuts

• Chestnut is a good body builder food and recommended in cases of emaciation (wasting away of body tissues).
• Chestnut aids in the care of the teeth and treatment of pyorrhea.
• The leaves are used as remedy in fever.
• Chestnut is use in convulsive cough such as whooping cough and in other condition of the respiratory organ.
• Chestnut can help repair microscopic holes and leaks in blood vessels and capillaries; it can also help make the vein wall elastic therefore preventing swelling and damage.

Chia Seeds 

Chia has been around for thousands of years. Technically known as Salvia Hispanica L., chia is native to Mexico, Central and South America. The Aztecs utilized this amazingly nutritious seed for centuries. It was so prized in the Aztec culture that it was even used to pay taxes. Known as 'Indian Running Food' for it's ability to provide quick energy, chia was used as a major food source in the Aztec diet, as well as for medicinal purposes.

Health Benefits of Chia Seed

• According to study, Chia possesses the highest percentage of the polyunsaturated fatty acids(linolenic and linoleic) of all crops. Chia seed contain 60% omega 3 fatty acids.
• The protein
  content of Chia is higher that other nutritional grains. Unlike other grains, it is a complete protein, meaning that it has the appropriate balance of all essential amino acids. About 19 to 23% of chia seed weight is protein.
• Chia seed is high in fiber, a 15 gm serving of chia seeds will provide 4 to 5 gm of fiber. Our body requires at least 35 gm of fiber a day to stay healthy.
• Chia seed contain boron which is essential for bone health.
• Chia seed is rich in calcium, about 2 oz of chia seeds contains 600 mg of Calcium, as compared to 120 mg for a cup of milk.
• Chia seeds has 2 times more potassium than banana.
• Chia seeds has 3 times more antioxidants than blueberries.

Hazelnuts  

Hazelnuts are valued for their ultra indulgent flavor and upscale appeal, but don’t let their rich flavor fool you. They are also one of the most nutritious nuts. Hazelnuts are an excellent source of vitamin E, dietary fiber, magnesium, and heart healthy B vitamins. Recent research also shows that hazelnuts are one of the highest natural sources of antioxidants.

Health Benefits of Hazelnuts

Heart Health & Good Fats
Hazelnuts are a rich source of nutrients that have cardioprotective benefits. These nutrients include vitamin E, folate, B vitamins and arginine (an amino acid that relaxes blood vessels).

Hazelnuts also have one the lowest percentages of saturated fat (along with pinenuts and almonds) and one of the best nut sources of heart healthy mono- and polyunsaturated fats. Numerous studies have shown unsaturated fats can lower blood cholesterol and help decrease the risk of cardiovascular disease. The favorable fatty acid profile is another reason why hazelnuts are great heart-smart snacks.

Vitamin E
Vitamin E has been touted as an important antioxidant that may have cardioprotective benefits. Consumers have high awareness of vitamin E, placing it among the top-selling vitamin supplements in the United States. The newly revised food guidance system, known as MyPyramid, specifically lists hazelnuts as one of the richest sources of vitamin E and the guidelines suggest choosing hazelnuts more often to help meet vitamin E recommendations.

Antioxidants
Hazelnuts are one of the highest natural sources of antioxidants among “superfoods” and are one of the most antioxidant-rich nuts. Foods rich in antioxidant content mop-up free radicals in the blood stream that can eventually lead to serious diseases.

Hazelnuts also have one of the highest Proanthocyanidin (PAC) contents among ”superfoods” and the second highest among nuts. PACs are known to have antioxidant capabilities 20 times more powerful than vitamin C and 50 times more potent than vitamin E. The antioxidants found in PACs may have t¬he ability to strengthen blood vessels, suppress platelet stickiness in arteries, reduce the risk of cardiovascular disease, delay the onset of dementia and lower blood pressure.

Macadamia

Macadamia nuts are rich, flavorful nuts native to the continent of Australia, although they are also cultivated in Hawaii. These nuts made an important traditional food source for native Australians, who called them Jindilli or Kindal Kindal nuts.

Health Benefits of Macadamia

• Can help lower a raised cholesterol level
• May reduce the incidence of coronary heart disease
• Contain an exceptionally high proportion of monounsaturated fats and an unusually low percentage of saturated and polyunsaturated fats
• Contain significant levels of protein, comprising essential and non-essential amino acids. Macadamias contain all of the essential amino acids, with most present at optimum levels
• Have a high dietary fibre content of approximately 7%
• Contain no cholesterol
• Are a good source of vitamins and minerals essential in a healthy diet. These include potassium (410mg per 100g), phosphorus (200mg per 100g), magnesium (120mg per 100g) and calcium (64mg per 100g). Smaller amounts of selenium, iron, manganese, copper and zinc are present. Macadamias contain small but significant amounts of a range of vitamins including Vitamins E, B1 (thiamine), B5 (pantothenic acid), B6, B2 (riboflavin), niacin and folate (folic acid.)
• Contain antioxidant phytochemicals known as polyphenols
• Contains phytosterols (plant sterols)

Mustard Seeds

Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage. While there are approximately forty different varieties of mustard plants, there are three principal types used to make mustard seeds: black mustard (Brassica nigra), white mustard (Brassica alba) and brown mustard (Brassica juncea). Black mustard seeds have the most pungent taste, while white mustard seeds, which are actually yellow in color, are the most mild and are the ones used to make American yellow mustard. Brown mustard, which is actually dark yellow in color, has a pungent acrid taste and is the type used to make Dijon mustard. 

Health Benefits of Mustard Seeds

Phytonutrient Compounds Protective Against Gastrointestinal CancerLike other Brassicas, mustard seeds contain plentiful amounts of phytonutrients called glucosinolates. The seeds also contain myrosinase enzymes that can break apart the glucosinolates into other phytonutrients called isothiocyanates. The isothiocyanates in mustard seed (and other Brassicas) have been repeatedly studied for their anti-cancer effects. In animal studies - and particularly in studies involving the gastrointestinal tract and colorectal cancer - intake of isothiocyanates has been shown to inhibit growth of existing cancer cells and to be protective against the formation of such cells.
Anti-Inflammatory Effects from Selenium and MagnesiumMustard seeds emerged from our food ranking system as a very good source of selenium a nutrient which has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They also qualified as a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
Mustard seeds also qualified as a very good source of omega-3 fatty acids as well as a good source of iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber.

Peanuts 

Peanuts are available in various forms- raw or roasted, shelled or unshelled, and salted or unsalted. They are enjoyed regularly at baseball games, at circuses, and as snacks on short airplane flights. It's probably enjoyed most when it's turned into a gooey butter and paired up with jelly in between two slices of bread. Approximately one hundred million jars of peanut butter are bought every year!

Health Benefits of Peanuts

• Whole peanuts contains high amount of protein, which makes it a preferred diet of those people engaged in body-building and those people who are weak and underweight. The raw peanut butter with crushed skin contains much higher amounts of nutrient than refined "nut-only" butter.
• Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries.
• Peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid. Roasting peanuts increases its p-coumaric acid levels, boosting it overall antioxidant content by as much as 22%. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.
• Unsalted peanuts are good for your arteries. One quarter cup of peanuts contains as much monunsaturated fat as a tablespoon of olive oil. Monounsaturated fats have been shown to lower blood cholesterol.
• Peanuts' high niacin content helps in the recovery of cell damage provides protection against Alzheimer's disease and age-related cognitive problem.
• Peanut contain vitamin E, a powerful antioxidant that is shown to significantly reduce the risk of cancer and cardiovascular diseases.
• Peanut contain iron which is essential for the correct functioning of red blood cells.
• Peanut is rich in calcium which helps promotes healthy bones.
• Peanut has higher bioflavonoid resveratrol content than grapes. This bioflavonoid is believed to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke. Study showed that by adding even small amounts of peanut products to the diet can reduce LDL (bad) cholesterol by 14%.
• Peanuts' fiber content helps lower the risk of colon cancer, an ounce of peanuts contains 2 grams of fiber.
• Peanut helps to accelerate the growth of male and female hormones.

Pecan

Pecans are as nutritious to eat as they are delicious. These delicate nuts are excellent sources of protein and contain energy producing nutrients ? carbohydrates. The fat found in pecans is mostly polyunsaturated and contains no cholesterol. Pecans add fiber to your diet and contain iron, calcium, vitamins A, B, and C, potassium and phosphorous. Pecans also add flavor and a delighted crunchiness to a variety of foods. Adding ten large pecan halves to your salads, toppings, vegetables, meat dishes and desserts will add 65 nutritious calories to your diet.

Health Benefits of Pecans

Medical researchers give pecans the thumbs-up for their ability to lower cholesterol when small amounts are included in the diet on a regular basis. Scientists exploring the beneficial properties of pecans discovered they are a concentrated source of plant sterols known to lower cholesterol.
In addition, pecans contain phytochemicals that offer antioxidant protection from many diseases such as heart disease, diabetes, and cancer.

Because pecans contain mostly monounsaturated fatty acids, they are touted by the American Heart Association that advises Americans to"substitute grains and unsaturated fatty acids from fish, vegetables, legumes and nuts" and limit their intake of saturated fats. Pecans are sodium-free and contain more than19 different vitamins and minerals, making them an ideal nutritious alternative to animal-based foods. Oleic acid is the main monounsaturated acid in most nuts, including pecans, and is credited with lowering LDL cholesterol while not affecting the HDL. Many studies reveal that a high ratio of monounsaturates to polyunsaturates is helpful in reducing risk of heart disease. Essential oil from the pecan is used as an inhalant as well as topical oil. Putting 2 or 3 drops on a handkerchief and breathing the oil stimulates the body to make antibodies, endorphins, and neurotransmitters that help build a strong immune system. Benefits can also be derived from putting the oil into the bathtub, a diffuser, or even a footbath. Pecans are high in zinc, a mineral that helps the body to generate testosterone. Both men and women benefit from good levels of testosterone, a hormone responsible for sparking sexual desire.

Blood Pressure. While eating pecans and other nuts can’t cure high blood pressure, they are an important part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, developed by the National Institutes of Health. The DASH diet also falls right in line with the new 2005 U.S. Dietary Guidelines for healthy eating issued by the Department of Health and Human Services and the Department of Agriculture. Research has shown that following the DASH diet is an effective way to lower blood pressure, while supercharging your diet with much needed nutrients. One part of the DASH dietary prescription? Eat 4 to 5 servings (1 1⁄2 oz each) of pecans a week.

Heart Health. Researchers from Loma Linda University in California and New Mexico State University in Las Cruces, New Mexico, have confirmed that when pecans are part of the daily diet, levels of “bad” cholesterol in the blood drop. Pecans get their cholesterol-lowering ability from both the type of fat they contain and the presence of beta-sitosterol, a natural cholesterol-lowering compound. Eating 1 1⁄2 ounces of pecans a day (27 to 30 pecan halves), when its part of a heart-healthy diet, can reduce the risk of heart disease.

Breast Cancer. Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. Researchers from Northwestern University in Chicago recently found in laboratory tests that oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer. While this area of study is still in its early stages, the researchers say it could eventually translate into a recommendation to eat more foods rich in oleic acid, like pecans and olive oil. A one-ounce serving of pecans provides about 25% more oleic acid than a one-tablespoon serving of olive oil.

Weight Control. Contrary to the widely held, but mistaken belief that “nuts are fattening,” several population studies found that as nut consumption increased, body fat actually decreased. And clinical studies have confirmed that conclusion, finding that eating nuts actually resulted in lower weights. One study from Harvard School of Public Health discovered that people following a weight-loss diet that contained 35% of calories from fat, including pecans as a fat source, were able to keep weight off longer than people following a traditionally recommended lower fat diet. With their super nutrition profile and low-carb content, pecans also make a perfect choice for people following low-carb weight-loss plans.

Pine Nuts

Pine nuts are not botanically referred to as nuts, but as seeds, since they are the seedlings of pinecones. Pine nuts are actually one of the higher fat nuts, and are often used in rich foods such as pesto. But don't let their small size fool you -- pine nuts are very nutrient dense, and full of vitamins A, C and D.

Health Benefits of Pine Nuts

Nutritional powerhouses
A single serving of the lowly pine nut can provide you with up to fourteen grams of protein per serving, depending upon the species. Pine nuts are anywhere from ten to thirty-four percent protein. They’re also an excellent source of fiber as well as vitamins E, K, and niacin. In terms of minerals, they’re an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.

Curb your appetite
It may surprise you to learn that pine nuts can be a potent appetite suppressor. Why? They’re a good source of a polyunsaturated fat known as pinolenic acid. When you eat a handful of pine nuts, the pinolenic acid stimulates the secretion of a hormone produced by the intestines known as CCK. CCK sends the signal to your brain that you’re full which turns off your appetite. It also helps to slow down the rate at which your stomach empties so you feel full and satisfied longer. Who would have dreamed these tiny seeds from the pinecone could zap your appetite?

Heart healthy
Pine nuts are high in monounsaturated fats, the same “heart healthy” fats that make nuts and olive oil so beneficial. These fats have not only been shown to reduce blood cholesterol levels but also help to protect the arteries from damage which can lead to a heart attack. Because of their high content, they can go rancid quickly when you buy them already shelled. Their shelf life can be prolonged by refrigeration.

Antioxidant protection
Pine nuts are also high in antioxidants which help to protect the cells of your body from free radical damage. Pine nut oil can also be bought at some natural food markets to help you deliver even more antioxidant power to your salads.

Pistachios

You may find pistachios to be a little odd on account of their unusual greenish color and their distinctive shells. But pistachios are very tasty and undeniably healthy for you, which is the best of both worlds to say the least!

Health Benefits of Pistachios

• One serving of pistachios is 49 nuts, more than any other tree nut.
• Pistachios are a naturally cholesterol-free snack.
• They are a great source of protein. A single serving provides the same amount of protein in one ounce of soybeans.
• Pistachios contain more than 10 percent of the Daily Value of dietary fiber and essential vitamins and minerals.
• One serving of pistachios has as much potassium as half a small banana.
• Pistachios contain monounsaturated fat that has been linked with lowering cholesterol levels and the risk of heart disease.
• Scientific evidence suggests that eating 1.5 ounces per day of most nuts, such as pistachios, may reduce the risk of heart disease.
• Pistachios can lower or help maintain already-low blood sugar levels, an important factor in preventing diabetes.

Pumpkin Seeds

Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

Health Benefits of Pumpkin Seeds

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites
They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.

Sesame Seeds

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year. 

Sesame seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They are highly valued for their oil which is exceptionally resistant to rancidity. 'Open sesame,' the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Health Benefits of Sesame Seeds

• Sesame seeds contain sesamin and sesamolin, substances that is believed to prevent high blood pressure and protect the liver against damage.
• Sesame seed is a good source of Vitamin E, that is why it can help strengthen the heart and the nervous system.
• Sesame oil can help remove wrinkles and other skin diseases when applied externally.
• The oil is also used to remove the milk like crust form on the face and head of an infant.
• A large amount of sesame seed can help in increasing weight because it is high in calories.
• Half cup of sesame seeds contains 3 times more calcium than half cup of whole milk.
• It is valuable in removing intestinal worm and removing pus formation in the body.

Sunflower Seeds

Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded center. The flower produces grayish-green or black seeds encased in tear-dropped shaped gray or black shells that oftentimes feature black and white stripes. Since these seeds have a very high oil content, they are one of the main sources of polyunsaturated oil. 

Health Benefits of Sunflower Seeds

A Rich Source Of Vitamin E
Vitamin E is an essential component of your daily nutrition. It's an antioxidant that stops the rampant spread of free radicals within your body. Because free radicals can cause cellular damage, having a source of Vitamin E is critical. Sunflower seeds are rich in Vitamin E and can help your circulatory system function properly. It also allows your blood to clot more readily when your body sustains external wounds, aiding the healing process. Other benefits include a lower risk of developing heart disease and diabetes.

Dietary Fiber For Easy Digestion
Sunflower seeds are a bountiful source of dietary fiber. A deficiency in daily fiber consumption leads to a host of health problems. While the recommended amount of fiber is approximately 30 grams per day, most people fail to consume more than 15 grams per day. This can cause digestive problems which leads to increasing toxicity within your intestines. By eating sunflower seeds, you can take advantage of a powerful supply of the dietary fiber your body needs. Doing so can reduce the likelihood of cancer, lower your cholesterol levels and aid your body's elimination process.

Protein, Carbohydrates And More
One of the reasons why many athletes enjoy eating sunflower seeds is that they provide a supply of protein and carbohydrates. Both are important for maintaining energy levels while training or competing. The seeds can also stimulate the liver to release glycogen into the bloodstream. Because glycogen is a form of sugar, this provides an additional boost of quick energy.

Your body also requires a store of minerals in order to function properly. Sunflower seeds are a heavily-laden resource of magnesium, potassium, selenium, zinc and iron. Each of these has inherent health benefits. While magnesium lowers your blood pressure (and thereby, reduces the chances of a heart attack), selenium can aid in repairing cellular damage while slowing the spread of cancerous cells. Meanwhile, iron helps to distribute oxygen to your muscles and zinc provides your immune system with the boost it needs to defend against common colds.

Sunflower Seeds For The Brain
Most people don't realize that sunflower seeds can actually have a calming effect on your brain. This is due to high levels of tryptophan contained within the seeds. When you consume foods that have tryptophan, it effectively increases your brain's production of serotonin (a neurotransmitter). High levels of serotonin reduce tension which creates a relaxing effect.

Enjoying Sunflower Seeds For Long-Term Health
The trend toward fast foods and meals that are heavy with unhealthy ingredients can have a lasting impact on your health. Many of these foods don't provide a source of protein, carbohydrates and essential nutrients. A deficiency in dietary fiber aggravates the problem. By eating sunflower seeds regularly, your body can enjoy a rich source of the minerals, nutrients and fiber that it needs to function properly. If you've been looking for a convenient snack that's tasty, healthy and can provide a quick jolt of energy, consider adding sunflower seeds to your diet.

Walnut

It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard. 

Health Benefits of Walnut

• Walnut is a good source of all important omega-3 fatty acids. Omega-3 fatty acids has a lot of health benefits ranging from cardiovascular protection, better mental function, anti-inflammatory benefits in asthma, rheumatoid arthritis and inflammatory diseases like eczema and psoriasis.
• Walnut contain ellagic acid, an antioxidant compound that helps supports the immune system and contain several anticancer properties.
• Walnut has a mild laxative effect, it is beneficial in cases of constipation.
• It contains vitamins and minerals thus making it an excellent food for body and muscle building.
• Walnut helps improve body's metabolism.
• Walnut is recommended for patients with liver ailments

 Source: www.naturalfoodbenefits.com