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  • Indian Gooseberry- health benefits

    Indian gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.

    Goosberries are part of Indian cuisines and the ancestral memories of every Indians as a sweet and bitter fruit. It is known for its nutritious potential since antiquity. Gooseberries are linked to in Indian history as a fruit which is revered in ancient texts like Charaka Samhita (800 BCE) and Sushruta Samhita (600 BCE). It is referred as a supreme rejuvenating herb for hair, skin, and overall vitality in ancient texts.

    Indian gooseberry is commonly known as Amla. Its scientific name is Phyllanthus emblica and belongs to Euphorbiaceae family.

      The gooseberry tree commonly grows to a height of 1–8 metres. The tree may grow with abundant light green leaves and greenish yellow flowers. The fruit is nearly spherical, light greenish–yello. It may be smooth and hard on appearance, with six vertical stripes or furrows. The fruit is up to 26 millimetres in diameter.

    Nutritional facts

    Indian gooseberry is a rich source of vitamin C and full of various other types of antioxidants as well.

    Gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.

     Generally, gooseberries are low in calories and fat and thus safe to include as part of diet for obese people also. It contains carbohydrates [70 g/100 g dry weight] and fibers[7.2–16.5 g/100 g DW].

    Indian gooseberries are abundant source of antioxidants such as phenolic compounds, flavonoids and vitamin C.

    They contain minerals iron, calcium and phosphorous. Many studies show the presence of ellagitannins, which includes chebulinic acid, chebulagic acid, corilagin, emblicanin A and B, geraniin, isocorilagin, pedunculagin, phyllanemblinins A–F, and punigluconin in gooseberries.

    Health benefits of Indian gooseberries

    •      Anti-ageing properties

    Vitamin C an effective antioxidant as well as collagen improving agent is abundant in gooseberries. It helps to prevent wrinkles on skin and helps to maintain the tone and strength of skin.

    •      Antioxidant properties

      Polyphenol and vitamin C antioxidants of gooseberries help in free radical scavenging and thus prevent the threat of serious morbidities to vital organs.

    • improves digestive health &immunity

    The antioxidants such as gallic acid, ascorbic acid and phenolic compounds of gooseberries boost the body’s immune system as well as digestive processes.

    •Protects heart and cardiovascular system

    Owing to the anti- cholesterol and antiatherogenic properties gooseberries boost cardiovascular system health in human body. It helps to prevent heart attacks and stroke preventing clot formation within blood vessels.

    •Protects nervous system

    The polyphenols of gooseberry have antioxidative potential and neuro protective properties.

    • Lowers blood sugar

    The antioxidant compounds in gooseberries help to reduce blood sugar level.

    • Improves hair health

    Vitamin C and antioxidants of gooseberries boost hair growth and imparts strength to hair strands.

    •Anticancer potential

    The polyphenols prevent oxidative stress to cells of human body. They also produce pro-inflammatory chemicals, prevent DNA damage, and increase apoptosis or cell death of worn out and abnormal cells. This apoptosis process is crucial in preventing morbid as well as normal cell growth uncontrollably in cancer. Therefore, eating gooseberries are very beneficial in mitigating the cancer risks.

    Research updates about Indian gooseberry

    •      Experimental studies indicate that gooseberry and some of its phytochemicals such as gallic acid, ellagic acid, pyrogallol, some norsesquiterpenoids, corilagin, geraniin, elaeocarpusin, and prodelphinidins B1 and B2 also possess anticancer effects.

    It helps free radical scavenging, antioxidant, anti-inflammatory activities which reduce cancer risks in the population.

    •      According to a study at human level, a 500 mg gooseberry extract intake (twice a day) for three months reduced the highly sensitive C-reactive protein (CRP), total cholesterol, and LDL levels in Class I obese subjects. This may have a cardioprotective effect reducing heart attacks and other diseases.

    •      As per data from yet another study ellagic acid and ascorbic acid could reduce the activity of key enzymes involved in glucose digestion and therefore possess antidiabetic properties.

    •polyphenols have been indicated to protect gastrointestinal organs.  Gooseberries have the potential for inhibition of clarithromycin-resistant Helicobacter pylori strains in vitro, since this microorganism is a known cause of gastric ulcers

    How to include gooseberry include gooseberries in your daily foods?

    It is an edible fruit as such. However, to make it more palatable it can be used for making various types of:

    •      Jellies

    •      Salad ingredient

    •      Wine

    •      dessert

    •      Jams

    Safety &caution

    No adverse side effects have been reported if gooseberries are consumed in adequate amounts. Excessive usage may affect lowering the blood sugar in patients who are already under diabetic medications.

    Gooseberries are good source of vitamin C. excessive intake is not recommended as vitamin C is an important micronutrient helping metabolism. Consume only one gooseberry per day.

    written by dr sanjana p

    References

    1. European journal of cancer prevention  2011 May;20(3):225-39. doi: 10.1097/CEJ.0b013e32834473f4  PMID: 21317655 DOI: 10.1097/CEJ.0b013e32834473f4  https://pubmed.ncbi.nlm.nih.gov/21317655/
    • 6. Kapoor M.P., Suzuki K., Derek T., Ozeki M., Okubo T. Clinical evaluation of Emblica officinalis Gatertn (Amla) in healthy human subjects: Health benefits and safety results from a randomized, double-blind, crossover placebo-controlled study. Contemp. Clin. Trials Commun. 2020;17:100499. doi: 10.1016/j.conctc.2019.100499   https://pubmed.ncbi.nlm.nih.gov/31890983/
    • M.M., Joshi M.K. Influence of Emblica officinalis aqueous extract on growth and antioxidant defense system of human hepatoma cell line (HepG2) Pharm. Biol. 2012;50:497–505. doi: 10.3109/13880209.2011.618501. https://pubmed.ncbi.nlm.nih.gov/22133060/
    • Bharathi M.D., Thenmozhi A.J. Attenuation of Aluminum-Induced Neurotoxicity by Tannoid Principles of Emblica officinalis in Wistar Rats. Int. J. Nutr. Pharmacol. Neurol. Dis. 2018;8:35. doi: 10.4103/IJNPND.IJNPND_23_18  google scholar https://scholar.google.com/scholar_lookup?journal=Int.+J.+Nutr.+Pharmacol.+Neurol.+Dis.&title=Attenuation+of+Aluminum-Induced+Neurotoxicity+by+Tannoid+Principles+of+Emblica+officinalis+in+Wistar+Rats&author=M.D.+Bharathi&author=A.J.+Thenmozhi&volume=8&publication_year=2018&pages=35&doi=10.4103/IJNPND.IJNPND_23_18& 
    • Khanna S., Das A., Spieldenner J., Rink C., Roy S. Supplementatihttps://pubmed.ncbi.nlm.nih.gov/25756303/
    •  Nampoothiri S.V., Prathapan A., Cherian O.L., Raghu K.G., Venugopalan V.V., . Food Chem. Toxicol. 2011;49:125–131. doi: 10.1016/j.fct.2010.10.006   https://pubmed.ncbi.nlm.nih.gov/24418077/
    • image courtesy https://www.freepik.com/search?format=search&last_filter=query&last_value=indian+amla&query=indian+amla

  • Serotonin neurotransmitter – health implications beyond mental wellness

     It is a well-known fact that serotonin is one of the most essential neurotransmitter molecules that contributes to happiness or sensation of mental well-being in human beings along with dopamine. However, further research studies have found that serotonin plays multiple other important roles in human body. Let us have a glimpse at it.

    An overview of serotonin- its structure & functions

    Serotonin is a chemical compound that functions primarily as a neurotransmitter and it is found in the brain, gut, and platelets. Low levels of serotonin are linked to depression, while both low and high levels can lead to other physical and psychological health issues, such as serotonin syndrome if there is an excess production or intake of serotonin owing to drug overdosage.

    In addition to its role as a neuro signalling molecule it regulates several important bodily functions, including mood, sleep, gastric motility, blood clotting, sexual and urinary functions.

    The scientific name of serotonin is 5-hydroxytryptamine [5-HT]. Serotonin is produced in brain and intestine and regulates sleep wake cycles, appetite, mood, and inhibits pain. Serotonin is produced in the raphe nuclei of the brainstem and the enterochromaffin cells of the intestinal mucosa.

      The production of serotonin (5-HT) starts in human body using the essential amino acid tryptophan, which undergoes hydroxylation (an oxidation reaction) to 5-hydroxy-L-tryptophan (5-HTP) and decarboxylation to 5-hydroxytryptamine (5-HT). The hydroxylation reaction requires tryptophan hydroxylase, which is considered the rate-limiting enzyme of serotonin production.

    Tryptophan hydroxylase is primarily localized to the raphe nuclei of brain and enterochromaffin cells of the intestinal mucosa, which are the main sites of serotonin production.

    serotonin production is metabolically dependent on vitamin B6 or pyridoxine also.

    Serotonin activity is regulated by its rate of production, release, and metabolism.

    Serotonin is popular as a molecule produced by nervous system which can regulate your mood. But serotonin also plays crucial roles in regulating memory, anger, fear, appetite, stress, addiction, sexual pleasure, sleep, pain perception, cerebral vascular tone, and central respiratory drive.

    This article explores the extra roles played by serotonin in human body functioning.

    Functions of serotonin

    • on brain & nervous system

    Mood and cognition: Helps regulate mood, anxiety, learning, memory, and executive function.

    Sleep and wakefulness: Influences sleep-wake cycles and circadian rhythms.

    •  On digestive system

    Serotonin increases gastric emptying, gut motility, intestinal secretion, and colonic tone. This is very important for proper digestion, absorption and waste removal from gut.

    • promoting insulin secretion
    •  lipogenesis or fat deposition in liver and body parts.
    • Action on lung blood vessels.

          increases pulmonary vascular resistance, and may induce remodelling of the pulmonary vasculature.

    • Act on female reproductive system &urinary functions.

    Serotonin has control over urinary functions, uterine blood vessels constriction, uterine muscle tone, maturation of cells of ovary.

    • Blood clotting:

     Causes blood vessels to narrow (vasoconstriction) at the site of a wound to help form clots and heal wounds & injuries.

    • serotonin is also involved in bone metabolism, liver regeneration, and cell division.

    Serotonin production in human body-Role of gut

     The nutrients received through the foods you consume everyday have pivotal role in regulating your brain functions and thus in contributing to mental & physical health. Your brain produces many types of neurotransmitters or chemicals for its proper functioning through the help of dietary nutrients. These nutrients help the production and functioning of neurotransmitters and nerve cells of brain.

     About 95% of serotonin is produced in the gastrointestinal tract, and the gastrointestinal tract is lined with a hundred million nerve cells, or neurons. It is very clear from this fact that digestive system not only helps to digest food, but also guide the emotions. Therefore, our gastrointestinal tract or gut is considered as our second brain. Problem with gut production and processing of serotonin affect the mood and mental wellbeing.

    The production of serotonin is helped by good gut bacteria of intestinal microbiome. These bacteriae play crucial roles in the health, protecting the linings of intestines.

    Serotonin deficiency and health impacts

    Low serotonin levels are associated with conditions like major depressive disorder, anxiety disorders, and obsessive-compulsive disorder. The detailed list of disorders includes:

    • Depression and other mood problems.
    • Anxiety.
    • Sleep problems.
    • Digestive problems.
    • Suicidal behavior.
    • Obsessive-compulsive disorder.
    • Post-traumatic stress disorder.
    • Panic disorders.
    • Schizophrenia.
    • Phobias[fears].

    Although we are aware only about a few functions of serotonin in human body at present, this neurotransmitter is potentiated to have many other unclear and vague effects on human body. Further extensive research is needed to unravel  the role of serotonin in the body in physiological state as well as in disease.

    What is serotonin syndrome?

    Excessive serotonin activity can cause several pathologic symptoms.It usually happen with drug over intake for managing depression..The symptoms include

    shivering

    Vomiting

    diarrhoea

    Arrhythmias or irregular heart beats

    Agitation

    Excitement

    Increased sweating

    sleeplessness

    Confusion

    Anxiety

    Increased serotonin levels in the body may lead to a potentially life-threatening condition called serotonin syndrome. It is manifested with symptoms ranging from mild shivering, diarrhea, vomiting to severe muscle rigidity, fever, seizures etc..

    How to improve your serotonin levels naturally?

    • Physical exercise

    In order to boost serotonin optimally in your body regular physical exercise is recommended in moderate level.

    Regular exercise definitely helps to boost serotonin levels. Thirty minutes of aerobic exercise five times a week plus two strength-training sessions per week may be adequate to improve the mood problems due to serotonin deficiency.

    • Exposure to sunlight

    Getting exposed to sunlight for around 10 to 15 minutes every day may help to boost not only serotonin levels but vitamin D levels too.

    • Diet

    Eating foods rich in tryptophan, such as nuts, cheese, and red meat, can help the body produce serotonin.

    • Medical treatment

     For people with clinically low levels of serotonin medications are prescribed.

    • Dietary supplements

     Tryptophan, probiotics and SAMe.

            Herbal supplements: These can include ginseng, St. John’s wort, Syrian rue and nutmeg. Further extensive research is needed regarding herbal supplements.

    written by dr sanjana p souparnika

    References for further reading

    1. The expanded biology of serotonin

    Miles Berger 1, John A Gray, Bryan L RothAffiliations ExpandPMID: 19630576 PMCID: PMC5864293 DOI: 10.1146/annurev.med.60.042307.110802https://pubmed.ncbi.nlm.nih.gov/19630576/

    • Yabut JM, Crane JD, Green AE, Keating DJ, Khan WI, Steinberg GR. Emerging Roles for Serotonin in Regulating Metabolism: New Implications for an Ancient Molecule. Endocr Rev. 2019 Aug 01;40(4):1092-1107 https://pubmed.ncbi.nlm.nih.gov/30901029/
    • image courtesy https://www.freepik.com/free-photo/cute-young-sportswoman-giving-advices-how-stay-fit-smiling-joyfully-gazing-friendly-pointing-t-shirt-belly-standing-delighted-pleased-with-happy-look-grey-wall_10152248.htm#fromView=search&page=1&position=31&uuid=6f8f3e9c-8fad-4934-aa0e-3052890e47bc&query=aman+happy+with+better+gut+health

  • Impact of plate tectonics on biogeography

    Plate tectonics is defined as gliding over of tectonic plates of earth’s crust over its semi fluid asthenosphere. This movement of plates accounts for the formation of biogeography of earth with mountains, earthquakes, volcanoes, and the distribution of continents and oceans over millions of years.  

     Of late tectonic plates movements and the impact on biogeography is researched with unprecedented significance. Tectonic plates and their movement have pivotal role in the evolution of species including mankind. How?

    The planet earth has tectonic plates over its surface and which are in constant motion. Their movement and collisions are associated with significant transformations in earth’s geological and oceanographic structures.

    What are tectonic plates?

    Tectonic plates are large, fragmented sections of Earth’s upper mantle and crust that cover the entire globe.These tectonic plates are in continuous movement and the movements and collisions lead to formation of huge mountains, and ocean trenches and various other geological features. These activity of tectonic plate happens at different intervals reshaping global geography over millions of years.

    The term plate tectonics is derived from Latin word  tectonicus or from Ancient Greek word tektonikos  meaning ‘pertaining to building’

    The tectonic plates on the surface of Earth on Lithosphere have been slowly moving since 3–4 billion years ago.Earth’s lithosphere, the rigid outer shell including the crust and upper mantle, is fractured into seven or eight major plates and many minor plates or “platelets”. The relative movement of the plates typically ranges from zero to 10 cm annually.

    Tectonic plates are composed of the oceanic lithosphere and the thicker continental lithosphere, each topped by its own kind of crust.

    What are plate boundaries?

    Plate boundaries are formed by movement of different types of tectonic plates relative to each other. Tectonic plate movement range from 10 to 40 millimetres per year (0.4 to 1.6 in/year). Where the plates meet, their relative motion determines the type of plate boundary as convergent, divergent, or transform.

    Three types of plate boundaries exist, characterized by the way the plates move relative to each other.

    They are associated with different types of geomorphological changes& climate change.

    1.Divergent boundaries (constructive boundaries or extensional boundaries).

     These are boundaries where two plates slide apart from each other.  This rifting may lead to the formation of new ocean basin.

    At zones of ocean-to-ocean rifting, divergent boundaries form by seafloor spreading, allowing for the formation of new ocean basin.

    2.Convergent boundaries (destructive boundaries or active margins)

    These boundaries occur where two plates slide toward each other. The convergent boundaries may form either a subduction zone (one plate moving underneath the other) or a continental collision.

    Subduction zones :

    1.ocean-to-continent subduction, where the dense oceanic lithosphere plunges beneath the less dense continent plate.

    2. ocean to ocean subduction

    here older denser oceanic crust slips beneath less dense ocean

    associated with subduction zones, and the basins that develop along the active boundary are often called “foreland basins”.

    At zones of ocean-to-ocean subduction a deep trench forms in an arc shape. The upper mantle of the subducted plate then heats and magma rises to form curving chains of volcanic islands e.g. the Aleutian Islands, the Mariana Islands, the Japanese island arc.

    At zones of ocean-to-continent subduction mountain ranges form, e.g. the Andes, the Cascade Range.

    Continental collision zones:

    At continental collision zones  two masses of continental lithospheres are converging. As they are of similar density, neither is subducted.

    The plate edges are compressed, folded, and uplifted forming mountain ranges, e.g. Himalayas and Alps. Closure of ocean basins can occur at continent-to-continent boundaries.

    3.Transform boundary

    Transform boundaries (conservative boundaries or strike-slip boundaries) occur where plates are neither created nor destroyed. Instead, two plates slide, or precisely they grind past each other, along transform faults.

    Strong earthquakes may happen along a fault. The San Andreas Fault in California is an example of a transform boundary exhibiting dextral motion.

    In addition to these three boundaries other plate boundary zones occur where the effects of the interactions are not very clear.

    Geomorphological consequences of tectonic plate movements

    It is intriguing to understand that plate tectonics affects climate patterns, ocean currents, and the evolution of species.

     The boundaries where tectonic plates interact are risky zones of increased volcanic and seismic activity. Volcanic eruptions and earthquakes are common in these zones.

     Earthquakes do occur when tectonic plates slip past each other, while volcanoes form where plates collide and one dives under the other (subduction), or where plates pull apart (divergent movement).

    Along convergent plate boundaries,as the process of subduction carries the edge of one plate down under the other plate and into the mantle there is reduction in the total surface area (crust) of Earth. The lost surface at one boundary is balanced by the formation of new oceanic crust along divergent margins by seafloor spreading[ divergence] and thus keeping the total surface area constant in a tectonic “conveyor belt”.

    The mankind has always amazed at the formation of huge mountain ranges since time immemorial. Study of tectonic plate movements unraveled this mystery to man a few decades ago. The tectonic plates can collide with each other and the forceful collision cause the land to be forced upward, creating mountain ranges. Similarly, divergence when happens on oceanic plates it leads to formation of new ocean basin. ocean-to-ocean subduction leads to the formation of deep marine trenches typically.

    Impact of plate tectonics on global climate

    Over millions of years, the continents have drifted apart and have come together, creating new oceans and continents.

    These movements of tectonic plates affect global climate by influencing ocean currents, which distribute heat around the planet. Mountains formed by tectonics can also affect regional climates and function as important sinks for carbon dioxide.

     Impact of tectonic plate movement on evolution

      The separation and collision of continents compel species to adapt to new environments created.

    This can lead to new evolutionary paths or extinctions.

    Impact on marine environment

     The formation of new ocean ridges may happen from plate tectonics. The subsequent cooling and sinking of oceanic crust can displace seawater, causing global sea levels to rise.

    Beyond earthquakes and volcanoes, plate tectonics can contribute to tsunamis and landslides.

    According to a hypothesis proposed by Robert Stern and Taras Gerya, plate tectonics are a necessary criterion for a planet to be able to sustain complex life as they play a key role in regulating the carbon cycle.

    Continental drift theory helps biogeographers to explain the disjunct biogeographic distribution of present-day life found on different continents.

  • Hazel nuts to boost cardiovascular health

    Recently hazelnut has garnered attention of fitness enthusiasts in western countries and Europe due to its potential s to prevent heart attack and stroke. They are rich in vitamin E too.

    Hazelnuts are popular snack ingredient of fitness lovers as it aids in losing weight also. Furthermore, this nut has properties for preventing cardiac diseases and for improving gut health.

    Botanical information

    Hazel nuts are nutrients rich nuts of the hazel tree (Corylus avellana). It is the fruit of the hazel tree and therefore includes any of the nuts deriving from species of the genus corylus especially the nuts of the species corylus avellana.

    A hazelnut cob is roughly spherical to oval in shape and it is about 15–25 millimetres long and 10–15 mm in diameter,. It has an outer fibrous husk surrounding a smooth shell, while a filbert is more elongated.

    As it ripens the nut falls out of the husk. It happens about seven to eight months after pollination. The seed is edible and  can be consumed raw or it can be roasted or ground into a paste.

    Health benefits of hazel nuts

    1.improves digestion

    Hazelnuts are a good source of dietary fiber which helps bowel motility and improves bowel health preventing constipation.

    2. antioxidant potential

    These nuts are rich in vitamin E and the antioxidant help to improve the health of your skin, hair and nervous system.

    3.improves cardiovascular health

    Hazel nuts help to reduce cholesterol and blood sugar level. A few research studies suggest that they are potentiated to reduce insulin resistance.

    Hazel nuts help to reduce the risk for cardiovascular diseases reducing the impact of these risk factors.

    4. used for weight loss

    The role of hazel nuts in obesity reduction is not confirmed. However a few studies with small sample size suggests its role in in weight reduction.

    Hazel nuts as a part of your diet

    It is a nutritious nut that can be included to all your snacks and confectionaries in moderate amounts.You may use hazel nuts with breakfast cereals and salad dressings.

    Caution & safety in consuming hazel nuts

     Generally hazel nuts are very nutritious nuts consumed by the global population. However, there is a caution for use by people having allergy to hazel nuts.

    Written by dr sanjana p

    References

    1.https://pubmed.ncbi.nlm.nih.gov/23415431/

    2.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188407/

    4.https://www.britannica.com/plant/hazelnut

  •  How to boost your happy mood with  serotonin uplifting foods & habits ?

    Human body needs optimum production of happy hormones like dopamine and serotonin for feeling good and happy. Serotonin production is influenced by the food you consume everyday.

    What is serotonin?

    Serotonin is a neurotransmitter which has crucial role in determining your mental health &physical health. It is a chemical compound produced in human body and acts as a neurotransmitter which controls the feeling of well-being and happiness. 

     Serotonin is found in the brain, gut, and platelets. It regulates various bodily functions, including mood, sleep, appetite, and blood clotting.

     Serotonin is 5-hydroxytryptamine [5-HT] is a neurotransmitter, which helps to transmit impulses between nerve cells and control many physical and mental functions of your body.

    Serotonin is produced in brain and intestine. However, 95 %of serotonin is produced by the gut only5-10% production occur in brain. The gut or gastrointestinal tract is lined with a hundred million nerve cells, or neurons. Gut bacteria help the production of serotonin. This factor clearly elucidates that gut is your second brain. Apart from the function of digestion of food gastrointestinal tract neurons regulates emotions and behavior. Low serotonin levels are also associated with constipation and digestive disturbances along with depression.

    Functions of serotonin in human body:

    • regulates sleep wake cycles
    • controls appetite
    • influences mood
    • inhibits pain
    •  regulate mood, anxiety,
    • affect learning, memory, and executive function.
    •  Plays a major role in the digestive system.
    • Blood clotting
    •  bone metabolism
    • liver regeneration
    •  cell division.

    Impact of low serotonin levels in the body

      Serotonin neurotransmitter production if get reduced, it can have adverse impacts on the body and mind. Low serotonin levels in the body are associated with depressive disorder, anxiety disorders, and obsessive-compulsive disorder, sleep problems, suicidal behavior, post-traumatic stress disorder, panic disorders, schizophrenia, phobias etc. Chiefly it presents as depression and feeling of anxiety on chest. Apart from mental health problems it affects physical health  eventually leading to osteoporosis and digestive problems.

    Read more about happy hormones

    How to boost serotonin in your body?

    Serotonin is produced from an amino acid tryptophan through a complicated process. Tryptophan is found in many foods. Consuming tryptophan rich foods may help to boost serotonin production.

    • Serotonin boosting foods
    • Poultry
    • Eggs
    • Fish
    • Dairy
    • Nuts &seeds
    • Tofu
    • Pine apple
    • Dark chocolates
    • Green leafy vegetables
    • Probiotics
    • Sunlight to boost your mood

    Yet another way to induce serotonin production in the body is exposure to sunlight for 10-15 minutes every day.

    • Exercising help, you feel good instantly

    Exercise and physical activity may enhance serotonin production to a great extent. Physical exercise may give you other health benefits too including prevention of cardiovascular diseases. Do moderate physical exercise everyday for 30 minutes.

     To enhance serotonin healthcare providers may prescribe some supplements of tryptophan.

    Serotonin in optimum levels is good to body as well as mind as it sustains happy mood and improve focus and well-being.

    Caution while using anti- depressants

    In people with depression, anxiety, schizophrenia and other psychiatric disorders antidepressants and other serotonin increasing drugs are prescribed. Exert a little caution while using these drugs regularly for a prolonged time. High levels of serotonin retaining in the body is associated life-threatening situations with fever, shivering, sweating, high bp, seizure, muscle rigidity. This condition is called serotonin syndrome. Avoid overdosing of such psychiatric drugs to increase serotonin.

    Conclusion

    Naturally uplift your happy hormones and feel good. Just follow three things in life

    1. Focus on your diet. Include eggs, fish , poultry, green leafy vegetables, probiotics and pineapple in your diet.
    2. Do exercise daily for at least 30minutes.
    3. Expose yourself to sun for 10-15 minutes a day.

         Furthermore, follow mind body practices, yoga, meditation &ensure a good sound sleep for 6- 8 hours every day.

    Stay adherent to this routine and enjoy the bliss of life. You can escape from depressive spells and anxiety if you pay heed to these micro habits. Begin your journey towards happiness today, from this moment.

    written by dr sanjana p

    References for further reading

    o   https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection#:~:text=A%20troubled%20intestine%20can%20send,GI)%20system%20are%20intimately%20connected.

    o  https://medlineplus.gov/ency/article/003211.htm#:~:text=Stress%20is%20a%20feeling%20of,danger%20or%20meet%20a%20deadline.

    o   https://www.nimh.nih.gov/health/topics/depression

    https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

  •  Solutions for preventing Mild cognitive impairment

     Cognition is a terminology that often come across in our everyday discussions& readings related to thinking and brain functions. What is cognition? How cognitive impairment do occur and what are the ways to prevent cognitive impairment?

     

    Cognition simply refers to any process related to perceiving, thinking, understanding, reasoning and comprehending. According to American psychological association cognition is defined as all forms of knowing and awareness, such as perceiving, conceiving, remembering, reasoning, judging, imagining, and problem solving. Along with affect and conation, it is one of the three traditionally identified components of mind. An individual percept, idea, memory, or the like.

        Cognitive impairment is a condition related to reduced brain functions related to memory, understanding and comprehension. It is a term used for indicating problems with thinking, memory, and judgment, ranging from mild to severe.

     It may eventually affect the quality of life if left untreated. Mild cognitive impairment can often be managed with lifestyle changes and a few simple medications. However, more severe cognitive impairment may impact a person’s ability to perform daily activities. It may present as:

    • Difficulty with thinking and memory &in concentrating, learning new things, or remembering past events.
    • Language and communication also affected. Difficulty in finding the right words or following conversations.

     Therefore, it is crucial to prevent risk factors leading to cognitive impairment. It is not possible to prevent totally, some dementia or severe cognitive impairment causing factors. However, the risk can be considerably reduced by paying some attention to our daily routine and habits.

    Some modifiable risk factors & solutions to prevent cognitive impairment

           Cognitive functioning of brain is dependent on several factors related to our daily lives.

     A few factors leading to cognitive impairment are listed here:

    1] Sleep

     Sleeping for 6-8 hours is crucial for proper functioning and repair of nervous system. Sleep deprivation has detrimental impact on nervous system functioning. How does sleep benefits us in improving the health of nervous system?

    • Sleep plays a crucial role in reducing mental fatigue and helping memory and recall. Studies have proven that lack of sleep affects long-term memory, working memory, attention, higher order executive function, and various decision-making processes. Sleep deprivation can impair memory, recall functions of the brain. Furthermore, it may elevate your stress levels.
    • Sleep is essential for regenerating certain areas of brain

    It is important for brain to continue the regenerative processes within neurons for ensuring proper functioning of brain and nervous system. It happens during sleep hours. Sleep deprivation hampers the regenerative processes.

    • During sleep beta amyloid fibrils are removed by CSF.

      According to research studies during sleep, the cerebrospinal fluid removes the beta-amyloid metabolite in the brain which are harmful to brain functions as they have been implicated in the disease pathology of Alzheimer’s disease. Beta amyloid metabolite is notorious for causing Alzheimer’s disease. That means, sleep deprivation may enhance the risk of Alzheimer’s disease increasing beta amyloid fibril deposition.

    • Brain cell damage is repaired during sleep

    It is during sleep that certain enzymes repair brain cell damage caused by free radicals. Sleep deprivation prevents this repairing process. It is a fact that the brain functions normally because of the neurotransmitters, and neurons that are unable to rest or regenerate.

     Studies have shown that sleep [particularly NREM sleep]is important for turning off the norepinephrine, serotonin and histamine neurotransmitters, which is the time available for receptors to “rest” and regain sensitivity to be more effective at naturally produced levels again.

     Each phase of the sleep cycle has critical role in restoring restores and rejuvenating the brain for optimal function. Normally the glymphatic system of brain eliminate toxins building up with in the nervous system and brain during sleep. It cannot eliminate these toxins that can build up, and negatively affects cognitive abilities, behaviour, and judgment if there is lack of sleep.

    • Lack of sleep also affects your linguistic capacity.

    Temporal lobe of brain is linked with language processing. Sleep deprivation affects it very adversely. Lack of sleep may cause slurred speech due to the brain’s incapacity to process the neuronal signal at optimum levels during waking hours.

    2] Physical activity & exercise to strengthen neuroplasticity potential of brain

    Have you heard about the unique potential of human brain neuroplasticity?  Neuroplasticity is the term referring to the brain’s ability to change, reorganize, or grow neuronal networks. This can involve functional changes due to brain damage or structural changes due to learning. Exercise and physical activity may help to boost it.

    Regular moderate aerobic exercise is an effective solution for improving neuronal health and functional abilities. It is assumed that exercise-induced memory improvement is probably mediated through neurotrophic factors, and exerkines.

     Exerkines are defined as signalling molecules released in response to acute and/or chronic exercise, which exert their effects through various pathways.

     Many organs, cells and tissues release these factors, including skeletal muscle (myokines), the heart (cardiokines), liver (hepatokines), white adipose [fat]tissue (adipokines), brown adipose tissue (baptokines) and neurons (neurokines). Exerkines have potential roles in improving cardiovascular, metabolic, immune and neurological health. Thus, exercising helps your brain power.

       Some brain exercises to improve cognition & memory

    Brain exercises modify neuronal activity in such a way that they may help improvement in memory, cognitive functions or mental abilities.

    Practise the following things to improve cognition:

    • Learning new and complex skills

      Eg: playing instruments, games

    • Solving problems in mathematics
    •  Learning a new language
    •  Recall what you have read
    •  Cooking
    •  Visualization of words, things etc.
    •  Eye- hand coordination activities such as playing tennis, chess etc.
    • Sports games
    • yoga
    •  Meditation
    •  Completing a jigsaw puzzle
    •  Socializing
    •  Increasing vocabulary or word power
    •  Listening to music

    conclusion

    Mild cognitive impairment may affect quality of life overtime or it may progress to more serious forms if not addressed on time with adequate lifestyle changes and some simple medications for a short period of time in cases requiring them.

     In order to prevent this mental catastrophe, make a change or modification in your habits from the very early age.

    Never forget to do physical exercise in your routine; practice brain exercise and ensure that you get adequate sleep.

     It is crucial to understand that erratic sleep may disrupt your memory and other brain functions even if you exercise every day. Therefore, ensure that you sleep for at least 6-8 hours a day.

    Furthermore, yoga & meditation may help to improve health of brain and nervous system.

    Nutrition has pivotal role in maintaining the health of nervous system. Eat healthy follow balanced diet preferably, Mediterranean diet.

    Just include some micro habits to your routine for a big positive change. Enjoy this beautiful world with your senses and maintain your cognitive powers intact!

    References

    1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/

    2.     https://pubmed.ncbi.nlm.nih.gov/16251949/

    3.  image courtesy : https://www.freepik.com/free-photo/sleeping-young-woman-lies-bed-with-eyes-closed_7728966.htm#fromView=search&page=1&position=7&uuid=b12c4cae-4833-432d-91a0-9d6f652d3a6e&query=sleeping+woman

  • Tangerine

    Tangerines are nutrtious fruits rich in vitamin C , low in calories and fats.& a good source of fiber and important minerals. Have a glimpse into the health benefits of tangerines.

    Do you love to have fresh yummy tangerines? The fruit with sweet to tart taste grow on small trees or shrubs with spiny shoots and evergreen leaves. Tangerines have flowers too. Comparing with oranges, the skin of some varieties of tangerines tends to be loose and peels off more easily. Furthermore, the taste is sourer, or tart, than that of an orange.

     It is easy to recognize good quality tangerines. They will be firm to slightly hard, heavy for their size, and pebbly-skinned with no deep grooves & reddish-orange in color.

    The tangerine are usually cultivated in tropical and subtropical areas. The tree is more tolerant to drought than the fruit. The tree is easily damaged by cold or winter.

    Nutritional facts about tangerines

     These fruits are rich in vitamin C and low in calories and fats. It also a good source of fiber and minerals such as sodium, potassium , calcium and magnesium also. Therefore, tangerines can be a good addition to your healthy diet plan.

    Tangerines also contain antioxidants flavonoids and phenolics. Antioxidants can protect your body against free radicals and many serious illnesses.

    Health benefits of Tangerines

    • Antioxidants to prevent free radical damage to cells

    Tangerines are rich source of vitamin C antioxidant and several other antioxidants which fights against free radicals induced oxidative stress to your body. It is very notorious that free radicals are the morbidity causing agents . They are generated by human body as byproducts of metabolism and a few free radicals reach human body from exposure to environmental toxins. Tangerine antioxidants are potent enough to manage oxidative stress occuring to body. Oxidative stress induced by free radicals is the major cause of many grave chronic diseases.

    • Anti-inflammatory properties

    Tangerines are rich sources of vitamin C and hence protect the body against infections as well as inflammations.

    • Anti-aging properties

      The antioxidants can delay the signs of ageing preventing oxidative stress to cells on the skin and vital organs caused by the free radicals. Antioxidants, particularly vitamin C helps to boost collagen and reduce fine lines and wrinkleson skin

    • Delays age related degeneration

     The vitamins in this fruit prevents age related degenerative changes to skin and vital organs.

    • Antidiabetic properties

    Tangerines can reduce blood sugar levels if consumed in moderate levels.

    • Boosts immunity

    Tangerines are rich in vitamin C and A and therefore helps to boost immunity.

    • Improves digestion

    Fibers in tangerines help to improve digestion

    • Boosts heart health

    Tangerines contain nobiletin antioxidants that helps to improve cardiac function.

  • Figs

     Figs are edible fruits known to us since antiquity and they are available in nature in greenish purple in colors. Of late figs are consumed by more people understanding its nutritional value and the health benefits they provide to human body.

    When you delve deeper into the origin of figs consumption it may date back to ancient times.It is an integral part of Mediterranean diet since many centuries. Indian systems of medicine also use fig for managing reproductive, hormonal and immunological problems.

    Figs [ Ficus carica L] belong to moraceae family. These lush green purple fruits are mostly cultivated in Asian &Mediterranean regions.  It is an integral part of the diet of people residing near Mediterranean sea.

     There are four types of fig fruits, i.e., Caprifigs, Smyrna, San Pedro, and Common figs. Around 800 different fig varieties cultivated in almost 50 countries all over the world.

      Historical significance

    The figs were one of the principal articles of sustenance among the Greeks.

    It was one of the earliest fruit trees to be cultivated, and its cultivation spread in remote ages over all the districts around the Aegean Sea and throughout the Levant.

     Attic figs became celebrated in the East, and special laws were made to regulate their exportation.; the Spartans especially used it at their public tables

      Figs were consumed since ancient times and has great significance in Roman Empire.

    Figs are mentioned in holy books like the Bible and the Quran.

    Nutritional value of figs – A treasure trove of antioxidants

      Figs are well known for their antioxidant, anti-inflammatory and anticancer properties. Figs contain flavonoids, phenolic acids, carotenoids, and tocopherols antioxidants.

    Polyphenols and carotenoids are the two major categories of phytochemicals found in figs. The major classes of polyphenols in figs include phenolic acids, flavones, flavonones, flavonols, anthocyanins, and proanthocyanidins[3].

    Figs are comparatively low in fat. Fig consumption provides moderate number of calories mostly from carbohydrates. However, it can cause blood sugar spike immediately after eating. That is figs are high glycaemic index foods.

    The minerals potassium and magnesium present in figs are crucial for the health of bones and cardiovascular system.

    Figs are good source of vitamins too. They provide thiamine, vitamin B6 and vitamin K and these vitamins are crucial for the health of nervous system and bones. Vitamin K is essential for blood clotting.

    Figs contain calcium, potassium, phosphorus and iron in considerable amounts.

    Figs are rich in fiber and nutrients, and low in calories and hence good for gut health and reducing blood cholesterol.

    A small to medium sized fig provides around 1- 1.45 grams of fiber.

    Epicatechin is the most abundant phenolic compound in dried fig fruits, with a level of 25.4 mg/100 g DW in cultivar “Bela Petrovka” of Ficus carica. Its content is up to three times that of fresh figs. It is a good antioxidant.

    Fig fruits are a rich source of flavonoids antioxidants.

    The major flavonoids found in figs are quercetin and luteolin, which have a total of 631 and 681 mg/kg, respectively. The fruit skin has more flavonoids than the pulp.

    Health benefits of figs

    Figs offer numerous health benefits due to the presence of antioxidants, vitamins and minerals in them.

    • Figs can improve digestive health

    Figs are rich in fibers and helps digestion. It helps to prevent constipation.

    • Figs are good source of antioxidants.

    Phenolic compounds in figs help to reduce oxidative stress to body cells induced by free radicals.

     Anti-oxidants may help to prevent cancer and neurodegenerative disorders of brain including Alzheimer’s diseases, Parkinson’s disease etc. Phenolic compounds in figs can play a significant role in protecting biological cells from hydrogen peroxide free radical damage [5].

    • Figs help bone and heart health

    Figs contain potassium and magnesium in good amounts; they help to sustain heart & bone health.

    • Antimicrobial and anti-inflammatory properties

    Figs are rich in flavonoids and tannins which help to protect from microbial activity and infections.

    Cautionary warnings for fig consumption

    Generally, figs are highly nutritious fruits beneficial to improve health if consumed in moderation.

    However, it is a fruit rich in vitamin K. Vitamin k is a factor helping in blood clotting. However, there is a cautionary warning for those who are on blood thinner medications for cardiovascular events prevention.

     Anticoagulant medications are blood thinners for preventing clots. Those who are on anticoagulant medications must check their vitamin k levels if they are taking figs regularly.

     Fig allergies are common in some people; particularly those who are allergic to birch pollen may have fig allergy. If so, consume fig only after talking to your healthcare provider.

    Excessive eating of figs may cause burning sensation on tongue.

     Figs in your diet plan

    Fresh fig fruits are edible after washing and peeling its outer skin. Dried figs also are commonly eaten after soaking and softening it in water. It can be added into your diet plan in numerous ways.

    • Figs are used as chief ingredient of dessert and smoothies.
    • Figs in salads
    • Fig toast
    • Fig snack bars
    • Fig rolls

    Fig consumption in moderate amounts may boost your digestive, cardiovascular and bone healths. Enjoy the delicious fruit in many ways at frequent intervals in a month.

    References :

    1.  Sarkhosh A., Andersen P.C. The Fig. UF/IFAS Extension. 1994. https://edis.ifas.ufl.edu [Ref list]

    2.  Arvaniti O.S., Samaras Y., Gatidou G., Thomaidis N.S., Stasinakis A.S. Review on Fresh and Dried Figs: Chemical Analysis and Occurrence of Phytochemical Compounds, Antioxidant Capacity and Health Effects. Food Res. Int. 2019;119:244–267. doi: 10.1016/j.foodres.2019.01.055. https://pubmed.ncbi.nlm.nih.gov/30884655/

    3. Vinson J.A. The Functional Food Properties of Figs. Cereal Foods World. 1999;44:82–87. [Google Scholar] [Ref list]

    4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

    5. https://onlinelibrary.wiley.com/doi/10.1155/2022/6597092

  • Endocrine disruptors – Chemicals from our daily use products disrupt hormonal balance?

    Have you heard about endocrine disruptors and serious health problems consequent to exposure to these compounds? Endocrine disrupting chemicals (EDCs) are compounds accumulating in human body from environment, food products, personal care products etc.

    Everybody is aware of the devastating impact of plastics on our ecosystems. The chemicals in plastics and various other consumer products are endangering the health of human beings as well as other organisms in the biosphere. Endocrine disruptors are some of these chemical compounds specifically acting o glands and eventually cause life threatening morbidities and disabilities.

    These chemical compounds are grouped under Endocrine disruptors as the name indicates they disrupt the hormonal rhythm of human body. What are these compounds and how do they reach human body?

    Before delving deep into the nature of these chemical compounds let us have a glimpse into the hormonal [ endocrine] system of human body.

    Endocrine system

     The endocrine system plays a pivotal role in coordinating proper functioning of the human body. Hormones play crucial roles in  co-ordinating several biological processes such as growth, metabolism, fertility, and reproduction in humans.

      Hormones are signaling molecules secreted by glands in human body, but cause significant developmental and biological effects in human body with the slightest variation in their levels.

    The major hormones produced by the human body includes thyroid hormones, insulin, pituitary hormones, sex hormones such as estrogen, progesterone, testosterone etc.

    Apart from these, adrenalin, noradrenalin, cortisol are hormones produced by adrenal glands which play crucial role in the body in managing the stress response.

    What are endocrine disruptors?

     Endocrine disrupting chemicals (EDCs) are compounds accumulating in human body from environment, food products, personal care products etc.

    These substances are detrimental to the body as they interfere with the normal functioning of the hormonal system. EDCs can be natural as well as man-made origin and they reach the organ systems through diet, air, skin, and water.

    The importance for awareness about endocrine disruptors

    Recent research studies focus more on endocrine disrupters as these substances show close connection with several serious health problems in males as well as females. It has been pointed out by several previous studies that EDCs cause infertility, nervous system & respiratory system diseases, cardiovascular diseases etc.  Furthermore, EDCs are linked with obesity, diabetes, learning disabilities and several other grave ailments.

     How do endocrine disruptors cause diseases?

      There are various types of endocrine disruptors .Some EDCs can function as “hormone mimics” and the body misinterpret them as hormones and cause disruption in hormonal rhythm of your body. While  a few  other groups of EDCs block natural hormonal functions in the body. All Hormones have specific functions to do in human body and any slightest error can upset the body functions at various levels.

    Some types of EDCs can affect the level of hormones in your blood as they can affect the production, breaking down, or storage of hormones. Moreover, a few EDCs can change the sensitivity of the body to different hormones.

    Common types of endocrine disrupting chemicals [ EDCs]

      The endocrine disrupters have detrimental impact on human body in myriad ways and  quite often it is grave too. According to the Endocrine Society, around 85,000 human-made chemicals in the world, and 1,000 or more of these substances can work as endocrine disruptors. These include

    • Industrial chemicals and pesticides

     Some well-known examples of this category includes DDT, Chlorpyrifos, Atrazine, 2, 4-D, Glyphosate.

     These pesticides reaching the food chain can cause unpredictably grave adverse impacts to the organ systems of human body.

    Perchlorate is a colorless salt manufactured and used as an industrial chemical to make rockets, explosives, and fireworks. This compound can also be found in some groundwater sources and can cause health hazards.

    • Household chemicals

             Lead, Phthalates, Cadmium are a few toxic chemicals reaching from household items of children. Bisphenol A (BPA), Phthalates, Phenol are found in plastics and food storage materials.

    Bisphenol A (BPA) is used to make polycarbonate plastics and epoxy resins. It is used in manufacturing, food packaging, toys, and other applications. BPA resins may be found in the lining of some canned foods and beverages.

    Phthalates are a large group of compounds used as liquid plasticizers. They are found in some food packaging, cosmetics, fragrances, children’s toys, and medical device tubing.

    Some cosmetics of your daily use are sources of phthalates.These include nail polish, hair spray, aftershave lotion, cleanser, and shampoo.

    • Fabrics treated with flame retardants
    •  Cosmetics

    Cosmeticssuch as lotions, products with fragrance, and anti-bacterial soaps etc. Triclosan is an ingredient that was previously added to some antimicrobial and personal care products, like liquid body wash and soaps.

    • Processed foods
    • Soy-based products

    The phyto estrogens in soy products can mimic oestrogen hormone in women of reproductive age group and act as an endocrine disruptor.

    • Industrial solvents and lubricants contain Polychlorinated biphenyls (PCBs) and Dioxins. Also Brominated Flame Retardants.

     PCBs found in building materials are endocrine disruptors.

    (PCBs) were used to make electrical equipment, such as transformers, and are in hydraulic fluids, heat transfer fluids, lubricants, and plasticizers. PCBs were mass-produced globally until they were banned in 1979.

    Endocrine disruptors [EDCs] and their adverse health effects

    Studies that pertain to the impact of EDCs on human health requires cutting edge research in future as corroborative evidences. However, currently it has been found that EDCs can cause:

    • Neurological and behavioral changes
    • Difficulty with stress response.
    • Impact on metabolism
    • obesity and type 2 diabetes
    •  interfere with thyroid function
    • infertility

    Some classes of EDCs (DDT, BPA, phthalates, PCBs, others) can affect reproductive health by mimicking or blocking the effects of male and female sex hormones

    •  affect growth and development
    • High exposures to EDCs during gestation can lead to low-birth weight in infants and developmental problems.
    • Disrupted sexual development
    • Low immunity
    • Cancer

    Exposure to estrogen or androgen mimicking EDCs can promote breast and prostate cancer growth and/or interfere with hormonal cancer therapy

    • Impact of EDCs on fetuses and children

    High exposure to endocrine disrupting chemicals during gestation or pregnancy can have adverse impact on foetus causing developmental delays and numerous other problems in children as they grow over the years.

    Do endocrine disruptor compounds enhance the risk for breast cancer?

    It has been suggested that EDC exposures may potentially increase the risk of breast cancer. It is a fact that most of EDCs are highly persistent in the environment and bio-accumulative. However, it has to be researched meticulously to assess  the long-term impacts of EDC exposures.

     It is recommended that well-designed exposure assessments of potential EDCs in food and food packing are necessary and their potential link to breast cancer development need to be carefully evaluated.

    Phthalates -an important endocrine disrupting chemical  banned by European countries

      Phthalates are chemicals that are used in a variety of cosmetic and personal care products such as hair care products (hair sprays, mousses, and gels), deodorants (including antiperspirants), nail polishes, lotions , skin cleansers, and baby products (oils, lotions, shampoos and diaper creams). The United States and the European Union are currently regulating several phthalates including DEHP and DnBP in children’s products, and it is known that similar action is underway in Canada also.

      According to studies diethyl phthalate (DEP), dimethyl phthalate (DMP), diisobutyl phthalate (DiBP), di-n-butyl phthalate (DnBP) and di(2-ethylhexyl) phthalate (DEHP) were detected mostly in these products.

    The European Union has banned DnBP and DEHP as both are classified in the European Union as category 2 substances to reproduction, which can impair fertility, or if they cause developmental toxicity in humans.

    conclusion 

    It is impossible to avoid or prevent EDCs encroachment into your life and environment as they are part of most of the daily use products; however their impact can be considerably mitigated by deliberate avoidance of those substances which can act as an endocrine disruptor.

    written by dr sanjana p

    References  for further reading:

    1. https://pubmed.ncbi.nlm.nih.gov/33819127/
    2. https://www.sciencedirect.com/science/article/abs/pii/S0013935111000284
    3. Endocrine Society.”Endocrine-Disrupting Chemicals (EDCs) | Endocrine Society.” Endocrine.org, Endocrine Society, 2 February 2024, https://www.endocrine.org/patient-engagement/endocrine-library/edcs
    4. https://pubmed.ncbi.nlm.nih.gov/31719706/
    5. https://pubmed.ncbi.nlm.nih.gov/32903210/
    6. image courtesy-freepik

  • Cinnamon Health benefits

    Are you fond of cinnamon flavour? If so there is a good news about health benefits of cinnamon . Cinnamon may boost your health due to its anti cancer & anti microbial properties

    Cinnamon is an ancient spice ingredient which ruled Indian kitchens and cuisines since time immemorial. Apart from adding flavour to the delicious dishes it is endowed with various health benefits. It is really fantastic to know that beyond its culinary usage as flavouring ingredient to add taste and aroma to Indian foods cinnamon enhances our health at multiple levels.

    The queen of Indian & south Asian cuisines – cinnamon verum

    Cinnamon is known as Cinnamomum verum in the world of botanical science and medicine. It is an evergreen tree that belongs to family Lauraceae .

    Cinnamon used as a spice in Indian kitchens, is derived from its bark. The tree is native to South Asian countries such as India, Sri Lanka and Myanmar (Burma). It is also cultivated in South America and the West Indies. Cinnamon has been known since ancient times. Cinnamomum verum, is native to India, Sri Lanka, Bangladesh and Myanmar. Herodotus, Aristotle and other authors named Arabia as the source of cinnamon.

    The dried inner bark is brown in colour and has a delicately fragrant aroma and a warm sweet flavour. Essential oil of cinnamon is distilled from the bark fragments. Cinnamon oil is used for use in various foods, perfume, and in drugs.

    The main varieties of cinnamon available in Asia include Ceylon cinnamon (Cinnamomum verum), which is chiefly grown in Sri Lanka. It is known as “true” cinnamon. Cassia cinnamon (Cinnamomum aromaticum),is  grown  all over southeastern Asia.

    Cinnamon in the pages of history

    Cinnamon is a  prominent spice used in many rituals & ceremonies  since ancient times. When you turn the pages of ancient world history you may come across several curious facts pertaining to usage of cinnamon. Egyptians used it for embalming and religious practices.

     In medieval Europe many religious rites and rituals were performed using cinnamon as a flavouring agent. During that era cinnamon was a very expensive ingredient in Europe and other parts of the world.

     Cinnamon has an incredible story of inspiring western voyagers like Christopher Columbus and Vasco Da Gama to embark on an expedition to South Asia in quest of this precious spice in 15th century.  It is a fascinating narrative by various travellers of the period that this quest lead to the discovery of new countries and continents.

     Overtime cinnamon conquered the western markets as the most sought after and profitable spice in the Dutch East India Company’s global trade.

    Harvesting & processing of cinnamon

    Cinnamon is an evergreen tree with oval-shaped leaves, thick bark and a berry fruit. While harvesting the spice, the bark and leaves are the main parts of the plant used. The harvesting includes cutting the shoots of the plant close to the ground. In processing, the shoots are first scraped with a semicircular blade and then rubbed with a brass rod to loosen the bark, which is split with a knife and peeled. The peels are telescoped one into another, forming a quill about 107 cm (42 inches) long and filled with trimmings of the same quality bark to maintain a cylindrical shape.

    After this process follows four or five days of drying and the quills are rolled on a board to tighten the filling . Again they are placed in subdued sunlight for further drying for a few days. Finally, they are bleached with sulfur dioxide and sorted into grades.

    Cinnamon is used as an aromatic condiment and flavouring additive in a wide variety of cuisines. The aroma and flavour of cinnamon is due to the presence of essential oil and principal component, cinnamaldehyde.

    Ground cinnamon is 11% water, 81% carbohydrates (including 53% dietary fiber), 4% protein and 1% fat.Since ancient times cinnamon has been in use as part of traditional medicine  primarily in Asian countries.

    Of late many research studies have explored the beneficial effects of cinnamon in Parkinsons, diabetes and neurodegenerative diseases. Cinnamon seems to possess antioxidant, anti-inflammatory, antilipemic, antidiabetic, antimicrobial, and anticancer properties.

    Health benefits of cinnamon

    • Potential to reduce blood glucose levels

    A few small studies suggests that cinnamon helps to lower blood glucose levels. Cinnamon seems to possess an insulin sensitizing action which may help to reduce blood sugar. However, more extensive studies are needed to corroborate these preliminary research findings.

    •      Improves brain health

    The phytochemicals of cinnamon facilitate brain’s ability to utilize glucose.

    Cinnamon helps to limit the Alzheimer induced changes in the brain and modulates the brain insulin signaling also.

    •      Antimicrobial activity

    Cinnamaldehyde in cinnamon possess anti-microbial activity. It can inhibit the growth of Listeria , Escherichia coli, Staphylococcus aureus, fungus like Aspergillus flavus, Mucor plumbeus and yeast species such as Candida lipolytica.

    •      Antioxidant property.

    The antioxidant property is owing to the eugenol component in cinnamon.

    •      Reduces blood pressure

    Cinnamon can reduce high blood pressure.

    •      Anti-cancer effects

    One of the main causations of gastric carcinoma is the gram-negative bacilli Helicobacter pylori (H. pylori).

    Cinnamon extract can decrease the colonization of this  bacteria  in the gut to some extent. However further extensive research is needed in this regard.

    The potential of cinnamon extract to induce apoptosis in tumor cells and also  inhibiting the activity of NFκB accentuate the anti-cancer properties.

    •      Protects from heart diseases

    The  cinnamaldehyde and cinnamic acid protect the heart due to their ability to produce nitric oxide . Also these have anti-inflammatory effect which helps in reducing atherosclerosis or clot and plaque formation within bloodvessels.

     It also helps to prevent high cholesterol.

    Safety & caution

    Cinnamon supplements consumption is safe. Also when cinnamon consumed in small amount generally used in foods as a spice or flavouring agent.

    Excessive consumption or intake for prolonged period of time is associated with side effects such as gastrointestinal problems or allergic reactions.

    Cassia cinnamon contains a chemical called coumarin, which can be harmful to the liver. Huge and prolonged use of cassia cinnamon may cause liver problems.

    written by dr sanjana p

    References

    1.     https://www.britannica.com/plant/cinnamon

    2.     Howard ME, White ND. Potential benefits of cinnamon in type 2 diabetes. Am J Lifestyle Med. 2012;7:23–6. [Google Scholar] [Ref list]

    3.     https://pubmed.ncbi.nlm.nih.gov/24001892/

    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/