indiheritage.com

Tag: wellness tips

  • Capsicum to improve your cardiovascular health

    Capsicum is known for its antioxidant, anti-inflammatory, and antimicrobial activities. It also helps to reduce the prevalence of type 2 diabetes and obesity. Capsicum has role in reducing cholesterol and hence cardiovascular diseases.

    Generally peppers belong to the genus Capsicum. Some commercially grown species of capsicum include C. annuum, C. frutescens, C. chinense, C. pubescenes, and C. baccatum . Among these C. annuum is grown most extensively worldwide.

    Capsicums  are an excellent source of phytochemicals, such as anthocyanins, vitamins, phenolic acids, flavonoids, carotenoids, and capsaicinoids

    Nutritional value

    Capsicum contains many valuable nutrients and phytochemicals

    It has been found that vitamin C, an effective antioxidant, is high in red peppers , while vitamin E is high in dried chili peppers.

    The capsicums contain fiber and some minerals such as:

    iron

    calcium

    copper

    manganese

    molybdenum

    amino acids such as:

    tryptophan

    phenylalanine

    lysine

    Health benefits of capsicum

    Capsicum can be found as an integral part of Mediterranean and continental foods. It is also used in Asia and middle East countries widely. However, many people are not aware of the health benefits capsicum provides.

    It is rich in nutrients and antioxidants.  Therefore, capsicum has protective effect on your heart , brain and immune system. It helps to reduce the impact of lifestyle diseases on your health including heart attack, diabetes, stroke &obesity.

    •          Anti-inflammatory properties

      Capsicum helps to reduce inflammation due the presence numerous antioxidants and phytochemicals within it.

    •          Antibacterial properties

    Capsicum is effective against microbes, particularly against bacteria. One research study show inhibitory effect of the extract of Capsicum annuum bell pepper type was evaluated against Salmonella typhimurium and Pseudomonas aeruginosa. The study shows that capsicum extracts kill bacteriae [2].

    • Helps to reduce blood sugar; anti-diabetic effect.

    Studies suggest capsaicin has several actions that have an anti-diabetic effect. This is achieved by reducing insulin resistance, which makes it easier for blood glucose to get inside cells from the bloodstream.

     Capsaicin also helps prevent obesity, which predisposes for diabetes.

    • Helps to reduce cholesterol

    A few studies suggest capsaicin can decrease total cholesterol, triglycerides, and low-density lipoproteins, known as “bad cholesterol.”

    It has been also found that capsicum can increase high-density lipoproteins, known as “good cholesterol.”

    • Reduces blood pressure

     Studies show capsaicin reduces high blood pressure through several benefits. These include releasing substances that dilate blood vessels, suppressing an enzyme that narrows blood vessels, and stimulating increased urination, which reduces blood pressure by helping remove excess fluid.

    References

    1. Anti-inflammatory effects of red pepper (Capsicum baccatum) on carrageenan- and antigen-induced inflammation

    Fernando Spiller 1, Márcia K Alves et al. Journal of Pharmacy and Pharmacology, Volume 60, Issue 4, April 2008, Pages 473–478, https://doi.org/10.1211/jpp.60.4.0010

    • Antibacterial activity of Capsicum extract against Salmonella typhimurium and Pseudomonas aeruginosa inoculated in raw beef meat

    Mónica Careaga 1, Elizabeth Fernández, Lidia Dorantes, Lydia etal.

    PMID: 12745238 DOI: 10.1016/s0168-1605(02)00382-3

    • https://pmc.ncbi.nlm.nih.gov/articles/PMC6770197/
    • https://www.freepik.com/free-photo/close-up-portrait-beautiful-woman-smiling-showing-yellow-pepper-vegetarian-girl-making-dinner_76274720.htm#fromView=search&page=1&position=1&uuid=b4d91212-e03c-4aff-bf8a-e5ef074413d2&query=Capsicum+eating+woman

  •  Mindful eating helps your hormonal rhythm

    Does mindful eating help in improving your overall health? Does it have any advantage over binge eating? Research studies are ongoing on this topic as the role of mind in impacting physical health is becoming prominent day by day.

        Mindfulness is an ancient practice in which one’s thoughts, emotions, and physical sensations are directed at the present moment. It is becoming more aware of, rather than reacting to, one’s situation and choices.

    Mindfulness is neither focusing to improve concentration nor it is meditative process. Instead it is a feeling of awareness. Being “aware of the present moment “ is mindfulness.

       Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. In short it is listening to your food, its taste, aesthetic appeal, in the process of eating or chewing it.

            Health benefits of mindful eating  

    • Improved gut health

     Mindful eating helps to reduce bloating and gas as you enjoy food here and take enough time to chew it. Chewing helps to mix food with saliva and other gastric juices facilitating proper digestion. Therefore, the amount of undigested food in your gut will be reduced and fermentation process will be reduced. So bloating do not happen. Most of do hasty eating without proper chewing and digestion is delayed.

     It also helps to reduce constipation, diarrhoea, reflux and IBS like symptoms.

    • Proper absorption of nutrients

     Good digestion helps absorption of nutrients in the intestine and proper absorption of food aid in improving health of organs and body in general.

    • Helps weight loss

    Research studies have shown that mindful eating helps you eat less and feel more full.

    • Increased appreciation of food

    Only  if you love your food taking time it is appreciated well.

    Once  you start loving food  it makes your meal or dinner or snacking an enjoyable experience in your thoughts .

    • Stress reduction and hormonal well- being :

        When you slow down while eating and enjoy it as if in mindful eating ,you are naturally reducing your cortisol (stress hormone). This may help your body to protect itself from bad effects of stress like hormonal and autoimmune diseases, migraine, fertility issues and sexual dysfunctions.

    Some studies suggest that mindful eating helps to maintain a balanced hormonal rhythm.

    How to eat mindfully?

    ·       Take a few deep breaths and think how hungry you are.

    ·       As you cook food, notice its texture, smells and the sounds generated by the food prepared.

    ·       Put only the needed amount of food on your plate to satisfy your hunger.

    ·       Taste your food chewing it slowly and know the real taste, how it feels in your mouth, and how much you are enjoying it.

    ·       Try to note your hunger cues along the way.

    ·        Are you really still hungry after eating a quarter or half of your meal? Enjoy the meal but do not eat in such a way that your stomach is full.

    ·       Stop eating when you feel enough for quenching hunger, no matter how much food is left. Keep away the plate away from you.

    ·       Eating too much till the stomach is full is against mindfulness.it may affect digestion badly. For proper digestion to happen leave some empty space in your stomach .

    Reference

    1.https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/

    2.https://pubmed.ncbi.nlm.nih.gov/36045097/

    3. https://www.freepik.com/free-photo/medium-shot-smiley-vegetarian-woman_13153038.htm#fromView=search&page=1&position=43&uuid=72b8f52f-f1c0-4676-aff8-fe841daad71a&query=woman+eating+healthy+food