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  • Cherries – Antioxidants to boost cardiovascular& brain health

    Cherries are small, sweet and tart reddish to maroon-coloured edible fruits that belong to the genus Prunus and family Rosaceae. It is a delicious & nutritious fruit consumed by all people across the globe irrespective of their age. Cherries provide numerous health benefits due to their antioxidant potential

    Cherries are part of various cuisines including salads, desserts, salads etc. There are various species of cherries.  Commercially cherries are produced worldwide and they include both sour cherries (Prunus cerasus) and sweet cherries (P. avium). Sour cherries can be frozen or canned and used in the preparation of sauces and pastries, while sweet cherries are eaten afresh or preserved.

    The cherries are fruits with a fleshy drupe (stone fruit) that is generally heart-shaped to nearly globular, measures about 2 cm (1 inch) in diameter, and varies in colour from yellow through red to nearly black.

    Drupe is a fruit having thin skin, a fleshy body, a hard stone, and an inner seed. Therefore, cherry drupes are often referred to as “stone fruits” due to the presence of a hard stone in the middle.

    Major commercial production of cherries occur in Europe and countries of Mediterranean region. It is also produced in America and Australia too.

    History of the origin of cherries

    According to historical data the Greeks were the first Europeans to start cultivating cherries and later the Romans continued to expand its production to far-flung regions.

    It is believed that sweet cherries were cultivated during the ancient times in Asia Minor[ Turkey] between the Black and Caspian seas and it spread to Europe through migratory birds consuming the fruits.

     It is an amazing fact that the stones of wild cherries have been found in deposits at bronze age settlements of entire Europe. It was Persians and the Romans who brought cherries into Britain many years before the 1st century AD. In Britain, cherry cultivation was promoted by the royals in the sixteenth century, particularly by Henry VIII.

     In the American subcontinent, Massachusetts colonists planted the first sour cherry, ‘Kentish Red’, when they  migrated to the region.

    Nutritional value of cherries

    Cherries are nutritious fruits packed with several kinds of nutrients vital to the body.

    Sweet cherries contain 82% water, 16% carbohydrates, 1% protein, and negligible amount of fat. It is also enriched with vitamin C. Sour cherries contain more vitamin C and beta carotenes having antioxidant properties. They are good source of fibers also.

    Health benefits of cherries

    • Fruits with low calories

    The cherries are highly recommended fruits with relatively low caloric content and can be consumed even by obese people in moderate doses.

    • Rich source of antioxidants

    Cherries contain polyphenols and vitamin C having anti-oxidant properties.  Chiefly sweet cherries, are enriched with anthocyanins, quercetin, hydroxycinnamates, potassium, fiber, vitamin C & carotenoids.

    Cherries prevent cancers, cardiovascular disease, diabetes, inflammatory diseases, and Alzheimer’s disease  most probably due to their high antioxidant activity.

    Cyanidin-3-glucoside and cyanidine-3-rutinoside are the major anthocyanins in cherries.

    • Improves mental health & brain health

    Cherries are abundant source of tryphtophan amino acid & neurotransmitter precursors for brain health. The cherries contain tryptophan, serotonin, and melatonin. Tryptophan is the precursor for neurotransmitters controlling mood.

    • Anti-inflammatory properties

    Cherries may reduce the risk of several chronic inflammatory diseases including, arthritis. Polyphenols, melatonin, carotenoids, and vitamins E and C all contribute to the antioxidant and anti-inflammatory properties of cherries.

    •  Helps to achieve sound sleep

    Insomnia or sleeplessness is a common problem in this digital era. Research studies state that consumption of cherries may help to improve sleep.

    • Cherries may improve cognitive function
    • Some animal and cell culture studies show that cherries improve cognitive function. Further studies are required to confirm the potential to enhance the cognitive function and mental abilities in humans. 
    •  Reduces muscle pains

    Muscle aches are common after strenuous exercise. Exercise-induced   muscle damage may lead to  reduced muscle function from mechanical and immune stressors. This stress is mainly due to inflammation and increased oxidative stress. Studies point out that daily consumption of cherries may attenuate inflammatory and oxidative responses to  exercise induced muscle damage.

    • Reduces hypertension

    Cherries can also reduce high blood pressure.

    Safety &caution

    The cherry kernels are toxic as they contain the compound amygdalin. One can reach the the inner kernal part of cherries while chewing or breaking the hard-shelled cherry pits, which contain amygdalin. It is a chemical that releases the toxic compound hydrogen cyanide when ingested.

    How to include cherries in your diet?

    Cherries are delicious fruits that could be included as part of various types of desserts, salads and smoothies.

    • In salads
    • Include in smoothies with berry
    • prepare chicken salad with cherries
    • Cherry puddings
    • Include in almond and banana smoothie
    • Cherry pan cake
    • Coconut cherry smoothie

    References

    References for further reading

    • https://www.britannica.com/plant/cherry
    • https://pubmed.ncbi.nlm.nih.gov/21229414/
    • https://pubmed.ncbi.nlm.nih.gov/22553424/
    • https://pubmed.ncbi.nlm.nih.gov/21229414/

  • Almond oil antioxidants to rejuvenate your skin

    Almond oil is an amazing rejuvenating ingredient used since time immemorial for enhancing the glow. Almond oil has been enriched with linoleic acid & vitamin E & antioxidants which accentuate the beauty of your skin.

       Almond oil is yellowish oil extracted from the seeds of the Prunus dulcis tree. It belongs to the family Rosaceae. Almonds are edible seed with great nutritive value. They are abundant source of vitamin E antioxidants.

    Almonds are native to southwestern Asia, and grown primarily in Mediterranean climates. California [U.S.A] is the major producer of almonds in the world [ around 80 percent of the global production].

    There are two varieties of almonds:

    sweet almond (P. dulcis, variety dulcis) and bitter almond (P. dulcis, variety amara). Sweet almonds are the edible type consumed as nuts and used in cooking or as a source of almond oil or almond meal.

    Uses of almond oil

    Almond oil is used for various purposes  :

    • Cosmetic use
    • Food preparation
    • Pharmaceutical use
    • Others

    How does almond oil rejuvenate your skin?

    The ageing skin

    Skin ageing happens through the synergistic activity of intrinsic as well as extrinsic factors. The intrinsic factors include genetics, cellular metabolism, hormone and metabolic processes. The extrinsic factors of ageing include chronic light exposure, pollution, ionizing radiation, chemicals, toxins.

    Apart from the factors leading to normal process of ageing exposure to sun is linked with detrimental effects on skin. UV rays of sun cause premature ageing and it is called photo ageing.

      The premature photoaged skin typically shows a thickened epidermis, mottled discoloration, deep wrinkles, laxity, dullness and roughness. Gradual loss of skin elasticity leads to sagging. Slowing of the epidermal turnover rate and cell cycle lengthening worsens aged look of the skin.

    Severe loss of fibrillin-positive structures as well as a reduced content of collagen type VII lead to wrinkles in sun exposed prematurely ageing skin. The sparse distribution and decrease in collagen content in photoaged skin may be due to increased collagen degradation by various matrix metalloproteinases, serine, and other proteases irrespective of the same collagen production.

    Glycosaminoglycans are among the main dermal skin matrix constituents that help in binding water. In photo-aged skin, these constituents may be associated with abnormal elastotic material and their functions on skin are impaired.

     The total hyaluronic acid level in the dermis of skin that age intrinsically remains stable but epidermal Hyaluronic acid diminishes markedly.

     UV-generated reactive oxygen species (ROS) are causing photo damage to skin. Wrinkling and pigmentation are the main visible changes of photo ageing.

    These factors may act conjointly damaging the skin and overtime the skin appears dull, dry, lusterless and parched.

    The primary goal of any skin anti-aging therapy is to achieve a healthy, smooth, blemish-free, translucent and resilient skin. There are various cosmetic procedures and therapies to rejuvenate the skin and repair it. Here we share the natural methods of rejuvenation of skin and in which the potential of almond oil is discussed.

    The role of antioxidants on skin

    The antioxidants can reduce collagen degradation by reducing the concentration of free radicals in the tissues.

    Antioxidants  act by:

    • directly neutralize free radicals
    •  reduce the peroxide concentrations and repair oxidized membranes
    •  quench iron to decrease ROS production
    •  short-chain free fatty acids and cholesteryl esters neutralize ROS through lipid metabolism

    Almond oil in reducing the impact of ageing

    Almond oil is rich in Vitamin E antioxidants and help to rejuvenate the skin and hair follicles of scalp. It can also remove fizziness of hair. Applying almond oil on your skin and hair everyday may help you get glowing radiant skin and hair.

     The antioxidants in almond oil may remove free radical induced damage to your skin. It nourishes skin deeply removing pigmentation and exfoliating the dead tissues.

    The almond oil contains vitamins E and K that help skin regeneration and maintain its elasticity.

    Almond oil is rich in antioxidants, particularly Vitamin E (α-tocopherol) and phenolic compounds, which protect against oxidative stress, reduce lipid peroxidation and enhance antioxidant enzymes.

    Almond oil has emollient and sclerosant properties and, therefore, has been used to improve complexion and skin tone.

    Almond oil is extensively used in the cosmetic industry, particularly in dry skin creams, anti-wrinkle and anti-aging products.

    Almond oil works as a good moisturizer for your skin and hair. It brings back the supple look of your skin through intense nourishing.

    • Almond oil used in aroma therapy

    Almond oil is one of the best essential oils used in aromatherapy and massage therapy as it helps to remove dryness of skin easily and it helps to rejuvenate body and mind due to its nice aroma.

    Recommendations

    For better results in your anti-ageing journey eat a handful of almonds daily. The nutritive value of almonds is very high as they are enriched with vitamin E and other antioxidants.

    Written by dr sanjana p

    References for further reading

    1. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/almond-oil
    2. https://www.researchgate.net/publication/332957892_Almond_Prunus_dulcis_oil
    3. https://pubmed.ncbi.nlm.nih.gov/20129403/
    4. https://www.databridgemarketresearch.com/reports/global-almond-oil-market#:~:text=Market%20Analysis%20and%20Size&text=Data%20Bridge%20Market%20Research%20analyses,forecast%20period%20of%202022%2D2029.

  • 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

  • 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

  • Star anise antioxidants to prevent lifestyle diseases & obesity

    Star anise one of the flavouring agents of Indian cuisines,has the potential to prevent life style diseases and obesity being the rich source of bioactive compounds.

    Star anise -an overview

    Star anise is familiar to Indian kitchens as one of the key spice ingredients adding flavors to Indian cuisines. It is a fragrant licorice smelling spice used chiefly in cooking Biriyanis and delicious seafood reciipes since antiquity. Star anise is popularly known as “chakra phool” due to its wheel like shape.

    Star anise [illicium verum] is a medium sized evergreen tree native to South east Asian countries, particularly China. The Chinese star anise is well known for its quality and comparatively low propensity to trigger allergy. It is a safe variety of star anise to consume.

    The leaves of the tree are fragrant and the tree yields pink to red flowers also. This spice seed is taken from the fruits of the tree. The fruit is a capsule-like follicetum, star-shaped, reddish-brown, and contains six to eight follicles arranged in a whorl.

    Star anise as a food ingredient provides numerous health benefits. The spice is a treasure-trove of numerous biologically active compounds which protect against various lifestyle diseases afflicting the mankind.

    According to recent medical research studies, this flavoring ingredient offers great health benefits due to the presence of antioxidant compounds within it. Let us have a glimpse at the health benefits star anise provides.

    Health benefits of star anise

    • Antioxidant property

    Star anise contains several types of polyphenols and flavanoids. Phenolic compounds in star anise include p-coumeric acid, gallic aid, cinamic acid, chlorogenic acid and ferulic acid. Catechin and rutin are the major flavonoids. Antioxidants protect against oxidative stress related diseases to body organs such as lifestyle diseases, cancer etc.

    • Antimicrobial &anti-inflammatory properties

     Apart from the antioxidant property to remove oxidative stress to cells of human body, star anise has anti-microbial and anti-inflammatory properties owing to the presence of these compounds in it :

    Linalool

    Quercetin

    Anethole

    Shikimic acid

    Gallic acid

    Limonene.

    Shikimic acid imparts it the antiviral property to fight against viral infections.

     The flavonoid anethole provides it antifungal properties.

    Star anise has the potential to inhibit the production of pro-inflammatory cytokines (Tumor necrosis factor alpha (TNF-α) and interleukin-1 beta (IL-1β)). It also helps to reduce oxidative stress.

    In a nutshell, star anise protects your body against microorganisms causing inflammations and infectious diseases.

    • Obesity & cholesterol reducing potential

    A study [2] showed that star anise tea consumption significantly reduced the overweight  and BMI. Furthermore, it significantly lowered the levels of serum total cholesterol, triglyceride, LDL and VLDL were observed in the study. It is a hopeful news that star anise helps to decrease bad cholesterol and fat accumulation within the body and prevent heart attacks and strokes chiefly along with other complications of obesity.

    Culinary use of star anise:

    It is used in Indian subcontinent chiefly as a flavoring agent added mostly to various types of Biriyanis and Masala chais. It has an equal significance in Chinese cuisines also as one of the quintessential flavoring ingredients commonly known as”the five spice powder”.

    Caution regarding consumption of star anise :-

    Consume only a very small amount of this spice. Chinese variety is generally safe. Excess intake may cause allergy,

     Copyrighted Dr sanjana p (Dr sanjana vb)

    References

    1. https://biomedpharmajournal.org/vol15no2/antioxidant-and-anti-inflammatory-activity-of-star-anise-illicium-verum-in-murine-model/  Antioxidant and Anti-Inflammatory Activity of Star Anise (Illicium Verum) in Murine Model,Ibrahim S Majal.Department of medical laboratory sciences, Mu’tah University, Karak Jordan
    2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9686881/

  • Walnuts help to prevent Alzheimer’s disease & other cognitive impairment from brain cell damage.

    Dr.Sanjana p Souparnika

    Daily consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease

    Are you concerned about your cognitive abilities declining with the ageing process? Sometimes, people suffer from progressive reduction in comprehension, understanding and memory even before other changes of ageing set in apparently. It is a red signal or a cautionary warning that most probably, it could be the beginning of mild cognitive impairment.

    Cognition is the terminology that denotes the mental process of thinking, learning, and understanding. It involves a number of interacting skills, including attention, language, memory, and perception.

    Cognitive impairment is much more severe than the age-related declining memory and difficulties of comprehension. Of late it is discussed with enhanced significance  by the global population due to the spike in its incidence. Ageing as well as some hereditary and environmental factors accelerate the nerve cell degeneration within the brain and cause cognitive impairment or decline.

      Nowadays there is a global spike in the occurrence of Alzheimer’s disease which is considered as the major cognitive impairment.  Alzheimer’s runs in families, however it has been detected in people with no positive family history of the disease. Therefore, the impact of free radicals on brain cells came into the view as the most probable cause of the nerve degeneration and it was researched meticulously across the globe. It has been confirmed that Cognitive impairment occurs as a result of free radical attack on brain cells.

    How is Alzheimer’s disease linked with free radicals?

    Amyloid beta protein (Aβ) is the main component of amyloid plaques in the brains of people with Alzheimer’s disease. Several studies suggest that Aβ stimulates the production of free radicals in nerve cells, which leads to oxidative damage and cell death.

     Free radicals are various types of chemicals which either reach human body from outside through numerous sources or they are generated as byproducts of metabolism of the body. Free radicals cause oxidative stress to body cells. Nerve cells or neurons are not exempted from this damage, instead, they suffer more intensely.

    Aβ can also induce neuroinflammation by increasing pro-inflammatory cytokines and enzymes.

     Oxidative stress and neuroinflammation have important roles in the aging process, mild cognitive impairment (MCI), Alzheimer’s disease (AD), and other brain disorders.

    Currently the only solution that has been emerged to fight against free radical damage is antioxidants.

    What are antioxidants?

    These compounds are effective warriors against the free radical attack and consequent damage to cells and tissues. Antioxidants prevent damage to nerve cells or neurons also. Thus, the antioxidants may function as very potent compounds against cognitive decline or impairment resulting from nerve cell damage or degeneration.

    We may get the advantage of antioxidant protection by consuming various kinds of vegetables, fruits, seeds and nuts.

     Among the potent antioxidant foods walnuts play a pivotal role in protecting the nervous system and brain from free radical damage. Many research studies corroborate the good effects of walnuts on the brain and nervous system

    Walnuts

    Walnuts are nutritious seeds native to North and South America, southern Europe, Asia, and the West Indies. Walnut is the common name for any of the large, deciduous trees comprising the genus Juglans of the flowering plant family Juglandaceae.

    The word “walnut” derives from Old English wealhhnutu, literally “foreign nut,” with wealh meaning “foreign.” Walnuts are used for their edible fruit, their wood, and their ornamental purposes. There are many  species of walnuts. The nuts of all the species are edible, but the walnuts commonly available in stores are from the Persian walnut, the only species that has a large nut and thin shell, with the edible portion most easily separated from the shell.

    These seeds have immense potential to improve brain & cardiovascular health. Walnuts may be effective in improving chronic inflammation and neurodegeneration of brain.

    Walnuts are also great immunity boosting foods. A study [1] shows that walnut could significantly improve humoral and cell-mediated immunity. Walnut proteins boost the immune system and perform their immunomodulatory functions.

    Walnuts also helps to reduce blood sugar levels. A large study of 83,818 women (age: 34–59 years) showed that dietary supplementation of 1 oz of nuts, such as walnuts, five times or more per week decreased the risk of developing type 2 diabetes [5].

    Nutritional value of walnuts:

    According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:

    Energy: 200 calories

    Carbohydrate 3.89 grams (g)

    Sugar: 1 g

    Fiber: 2 g

    Protein: 5 g

    Fat: 20 g

    Calcium: 20 milligrams (mg)

    Iron: 0.72 mg

    Sodium: 0 mg

    Walnuts also provide minerals such as:

    manganese

    copper

    magnesium

    phosphorus

    vitamin B6

    iron

    Walnuts – Great source of omega fatty acids to boost brain health

    Walnuts contain a lot of polyunsaturated fatty acids, which can improve heart and brain functions. Walnuts contain alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy and reduce bad blood cholesterol.

    How does walnut consumption help to fight against cognitive impairment?

     Walnuts contain several components that have antioxidant and anti-inflammatory effects.

    Animal and human studies suggest that supplementation with walnuts in the diet may improve cognition and reduce the risk and/or progression of Mild cognitive impairment and Alzheimer’s disease [2].

     Walnuts have a high content (3.68 mmol/oz) of antioxidants, including flavonoids, phenolic acid (ellagic acid), melatonin, folate, gamma tocopherol (vitamin E), selenium, juglone, and proanthocyanidins .

    Walnuts also provide protein (4 g/oz), fiber (2 g/oz), phosphorus (10% daily value), and magnesium (11% daily value).

    Walnuts  have mainly polyunsaturated fat (13 g of 18 g total fat per 1 oz walnuts), of which the alpha linolenic acid [ALA] amount is 2.5 g.

    Omega fatty acids in walnuts have anti-inflammatory properties.

     walnuts contain a high amount of n-3 α-linolenic acid (ALA), a plant-based omega-3 fatty acid that has a highly potent anti-inflammatory effect.

    ALA is the precursor for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are known to have anti-inflammatory effects.

    Studies have shown that ALA inhibits inflammation by downregulating iNOS (thus inhibiting NO production), COX-2, and inflammatory cytokines (IL-1β, IL-6, TNF-α)

    In another study with older women, higher long-term intake of walnuts was reported to be associated with better cognitive performance. In this study, 15,467 women (70 years of age or older; mean age: 74 years) participated.

     The National Health and Nutrition Examination Study (NHANES) of an adult population [of age groups 20–59 years; 60 years and older) in the United States also showed better cognition scores with walnut consumption.

    How do walnuts help to prevent cognitive impairment?

    The potential mechanisms by which dietary consumption of walnuts may reduce the risk or slow the progression of age-related cognitive decline, mild cognitive impairment and Alzheimer’s disease include:

    • Walnuts Inhibit Aβ Fibrillization and Solubilize Aβ Fibrils which are important diseases causing deposits of nerve cells in Alzheimer’s disease.
    • Walnuts Decrease alpha beta protein or Aβ-induced Oxidative Stress and Cell Damage. The components of walnuts, such as flavonoids, ellagic acid, gamma tocopherol, and melatonin, are known to have antioxidant and free-radical scavenging properties.

    Parkinsons disease also is a nervous system disease associated with cognitive impairment. Walnut extract has shown to improve symptoms of Parkinson’s Disease (postural balance, motor coordination, and movement), These seeds  have been found to be effective in reducing oxidative stress, and protecting neurons[4].

    Include walnuts in your daily foods for better brain health

    Walnut may be used as ingredients of porridge, cheese sauce, Apple walnut salad, fruit muffins, granola bars and brownie balls.  Walnut cookies& Walnut cakes also are yummy and nutritious disserts.

    Reference

    1. https://www.sciencedirect.com/science/article/pii/S1756464620302929
    2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7071526/
    3. https://pubmed.ncbi.nlm.nih.gov/24886736/
    4. https://pubmed.ncbi.nlm.nih.gov/26784178/
    5. .Jiang R., Manson J.E., Stampfer M.J., Liu S., Willett W.C., Hu F.B. Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA. 2002;288:2554–2560. doi: 10.1001/jama.288.20.2554. [DOI] https://pubmed.ncbi.nlm.nih.gov/12444862/
    6.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994573/
    7.    https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526
    8.    https://www.britannica.com/plant/walnut-tree-and-nut
    9. https://www.newworldencyclopedia.org/entry/Walnut
    10. image courtesy-freepik.com

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    Nuts &seeds

    Nuts are nutrient dense foods, made up of unsaturated fat Omega fatty acids which play significant role in brain ,heart and hair health.

    walnut is the edible seed of any tree of the genus Juglans (family Juglandaceae), particularly the Persian or English walnut, Juglans regia. They are accessory fruit because the outer covering of the fruit is technically an involucre and thus not morphologically part of the carpel; this means it cannot be a drupe but is instead a drupe-like nut.

    After full ripening, the shell is discarded, and the kernel is eaten.

    Walnuts

    Walnuts are a great immunity boosting foods as well as cardiovascular and neuronal health protecting nuts.Include them in your diet to stay

    English walnuts without shells are 4% water, 15% protein, 65% fat, and 14% carbohydrates, including 7% dietary fiber