Food
10 serious side effects of turmeric
Food
5 Benefits of sumac and side effects
Table of Contents
- What is sumac?
- Health Benefits of sumac
- Uses and nutritional value of Sumac
- Where to find Sumac
- Side effects of sumac
- With its tangy lemon flavor and vibrant red hue, sumac is a star ingredient that deserves a place in every spice cabinet.
As well as adding a zipper of flavor and color to dishes, this powerful spice has also been associated with a broad set of benefits.
Thanks to its rich content of polyphenols and flavonoids, adding a pinch of sumac to your diet can help lower cholesterol levels, stabilize blood sugar, and even reduce bone loss.
So what is sumac, and why should you start stocking up on this potent spice?
Let’s take a closer look at some of the health benefits of sumac.
What is sumac?
Sumac refers to any flowering plant that belongs to the genus Rhus or the family Anacardiaceae, which often consists of small sumac shrubs and trees that produce bright red fruits known as drupes.
These plants are grown throughout the world but are especially common in East Asia, Africa, and North America.
Some other popular variations include staghorn sumac, African sumac, smooth sumac, and fragrant sumac.
The sumac spice, however, is derived from the dried, ground berries of a specific type of plant.
This bright and flavorful spice is often added to other spice blends, including za’atar.
It is also a common ingredient in traditional Middle Eastern cuisine and is used in everything from meat dishes to salads.
So what does this rich spice taste like? – has a unique flavor typically described as sour and slightly fruity, a bit like lemon.
But in addition to bringing a distinctive flavor to dishes, it also has a long list of impressive benefits.
Recent research suggests that this spice could have a powerful effect on blood sugar control, heart health, disease prevention, and even pain relief.
Health Benefits of sumac
Among the main benefits of this interesting spice we can find the following:
1.- Benefits of sumac for diabetes
High blood sugar can take a real toll on many aspects of your health.
In the short term, it can cause symptoms such as fatigue, headaches, frequent urination, and increased thirst.
Over time, maintaining high blood sugar levels has even more serious consequences, including nerve damage, kidney problems, and impaired wound healing.
Some research shows that sumac can help maintain normal blood sugar levels.
Besides, it has the power to help with the prevention of insulin resistance.
Insulin is the hormone responsible for transporting sugar from the bloodstream to the tissues, so when blood sugar levels are consistently high, insulin levels remain high.
This makes the body resistant to its effects, resulting in impaired blood sugar control.
It can be effective in lowering insulin levels to prevent insulin resistance and stabilize blood sugar.
2.- Reduces and regulates cholesterol
One of the main risks for heart disease is cholesterol.
Cholesterol can build up inside the arteries, causing them to narrow and harden, putting pressure on the heart muscle and making it difficult for blood to pass.
Although research is currently limited primarily to animal models, studies suggest that sumac benefits heart health by lowering cholesterol to reducing the risk of heart disease.
According to one study, sumac was able to reduce triglyceride and cholesterol levels in rats fed a high-cholesterol diet.
Another study had similar findings, showing that giving chickens a combination of sumac and ginger caused a significant decrease in cholesterol levels.
3.- High in antioxidants that fight diseases
Antioxidants are powerful compounds that help fight free radicals to prevent cell damage and protect against chronic diseases.
Some research even suggests that antioxidants can reduce the risk of serious conditions like heart disease, diabetes, and cancer.
Sumac is a concentrated source of antioxidants that can help neutralize free radicals and keep your body healthy.
Sumac is effective in reducing the complications of diabetes in rats, largely thanks to its antioxidant content.
4.- Benefits of sumac for osteoporosis
Osteoporosis is a common condition characterized by weak and brittle bones caused by bone loss and an increased risk of fracture.
The risk of osteoporosis steadily increases with age, and the Centers for Disease Control and Prevention estimates that nearly 25 percent of women over 65 have osteoporosis in the femur, neck, and lumbar spine.
Although research is still very limited on the potential effects of sumac on bone health, one study found some promising results.
Administration of sumac extract to rats was shown to alter the balance of several specific proteins involved in bone metabolism, resulting in decreased bone loss.
5.- Benefits of sumac for muscle pain
If you suffer from chronic muscle aches and pain, you can change your spice cabinet to help.
One study showed that sumac juice, derived from the same plant as sumac, was able to help reduce muscle pain during aerobic exercise in healthy adults.
Due to its rich antioxidant content, it can also help reduce inflammation to provide even greater pain relief.
Inflammation not only contributes to the development of the disease and plays a central role in various autoimmune diseases, but studies also show that inflammation may also be involved in the regulation of pain.
Benefits of sumac for weight loss
Sumac tea when taken daily may induce weight loss as it may boost the activity of the anti-lipase that prevents the absorption of fats in the small intestine.
Uses and nutritional value of Sumac
Like other healing herbs and spices, the essence of this spice is low in calories but high in vitamin C and provides a burst of important antioxidants to help fight disease and optimize health.
In particular, sumac is rich in polyphenols and flavonoids, such as gallic acid, methyl gallate, kaempferol, and quercetin.
It also contains tannins, which act as antioxidants and may even have anti-cancer properties.
The medicinal properties of this spice have been recognized for thousands of years, particularly in regions such as South Asia and the Middle East, where sumac was commonly grown.
In holistic medicine, it has been used to treat a variety of ailments, ranging from asthma to diarrhea to colds.
The fruit is also sometimes used as a natural diuretic to help promote proper elimination and detoxification.
Where to find Sumac
It can usually be found in the spice section of many grocery stores and is also common in specialty markets in the Middle East.
If you’re having trouble, you can find it online too, sometimes at an even lower price.
If you can get some berries from this spice, you can also try making it at home.
There are many tutorials online on how to make sumac, but it usually involves simply drying and roughly grinding the berries into a spice and then enjoying your favorite recipes.
So how do you start adding this spice to your diet to reap all the delicious benefits it has to offer?
This versatile spice can be used in everything from dressings to marinades.
It is a staple ingredient in Fattoush Salad and also works well with grilled meat and fish.
You can also add a pinch of sumac over cooked vegetables or garnishes for a little more color and flavor.
Side effects of sumac
Note that the essence of sumac is different from poison sumac, a plant that is closely related to poison ivy.
Poison sumac contains a compound called urushiol, which can irritate the skin and cause serious side effects that can even be fatal.
In turn, the sumac spice, on the other hand, belongs to a different genus of plants and can be safely consumed by most people.
Adverse side effects of consuming sumac spices are very rare but possible.
It also belongs to the same plant family as cashew nuts and mango, so you may want to check with your doctor before trying sumac if you have a food allergy to any of these ingredients.
If you experience any negative symptoms like itching, swelling, or hives after eating sumac, stop using it and speak to a trusted healthcare professional.
If you take any medications to help lower blood sugar or cholesterol levels, be sure to keep your intake in moderation and consider talking to your doctor.
Because sumac has been shown to lower blood sugar and lower cholesterol, it can interact with these medications.
Food
25 benefits of tiger nuts and side effects
Table of Contents
- Nutrition Facts for Tiger Nuts
- 25 Health benefits of tiger nuts
- 1.- Anti-aging agent
- 2.- Benefits of tiger nuts for blood pressure
- 3.- Benefits of tiger nuts for headaches
- 4.- Prevents heart disease
- 5.- Benefits of tiger nuts for digestion
- 6.- Protect from cancer
- 7.- Keeps cholesterol low
- 8.- Benefits of tiger nuts for diabetes
- 9.- Benefits of tiger nuts for liver
- 10.- Helps against bacterial infection
- 11.- Boost the immune system
- 12.- Benefits of tiger nuts for diarrhea
- 13.- Avoid swelling
- 14.- Helps to solve the problem of insomnia
- 15.- Relieves stress
- 16.- Benefits of tiger nuts for skin
- 17.- Benefits of tiger nuts for eyes
- 18.- Substitute for milk
- 19.- It serves to prevent anemia
- 20.- Helps to strengthen the muscle
- 21.- Strengthens bones and teeth
- 22.- Good to heal ulcers of the mouth and gums
- 23.- Fight against malnutrition
- 24.- Benefits of tiger nuts sexually
- 25.- Tiger nut and fertility
- Side effects of tiger nuts
- Recommendations
- Tiger nuts are also known as Nigerian tiger nuts, yellow coquille, or walnut herb. Although people call them “nuts,” they are commonly found as wild herbs in Africa, the Middle East, Asia, the Mediterranean, and South America.
- Well, tiger nuts are the tuber of a weed plant. Because they have the “nutty taste”, and are also the size of a walnut, people recognize them as a kind of nut.
In Spain, tiger nuts are well known for being the main ingredient in horchata, a kind of sweet milk made from tiger nuts.
In addition to processing into sweet drinks like horchata, people commonly consume tiger nuts as dried fruit or flour.
Nutrition Facts for Tiger Nuts
Like the other nuts that are beneficial for health, such as hazelnut health benefits and pregnancy benefits of peanuts, tiger nuts also have many benefits such as the valuable nutrition that it contains. Based on research, every 1 ounce or about a handful of nuts contain:
• Protein 2gr
• Carbohydrates 9 gr
• Dietary fiber 10gr
• Fat 1gr and other valuable contents such as vitamins and minerals, including magnesium, iron, and zinc.
25 Health benefits of tiger nuts
As already mentioned, tiger nut has many health benefits. So, here are the 25 health benefits of tiger nuts:
1.- Anti-aging agent
• As mentioned above, tiger nuts have many nutritional components, they also act as a source of antioxidants.
• The vitamin E in tiger nuts plays its role as an antioxidant agent that can slow down aging.
2.- Benefits of tiger nuts for blood pressure
• Tiger nuts contain many beneficial minerals, such as potassium.
• Potassium is said to be very helpful in lowering blood pressure.
• In addition to potassium, the magnesium in these wrinkled skin tubers is also capable of regulating the heart rate and maintaining normal blood pressure levels.
3.- Benefits of tiger nuts for headaches
• In addition to the minerals contained in tiger nuts, such as magnesium and potassium, which are good for human blood, the soluble fiber in tiger nuts is also beneficial for the blood.
• It can maintain blood circulation well. Therefore, diseases related to blood vessels, such as headaches due to inflamed blood vessels, can be avoided.
4.- Prevents heart disease
• The fact that the potassium in tiger nuts is capable of regulating blood pressure also reduces heart disease.
• Plus, they also contain vitamin E, which has also been shown to reduce the risk of coronary heart disease.
5.- Benefits of tiger nuts for digestion
• More than 30% of tiger nuts contain dietary fiber that can make you feel fuller for quite a long time.
• This is how tiger nuts can maintain our body weight. Dietary fiber is also good for our digestive system.
• In addition to dietary fiber, they also have enzymes that aid digestion, such as amylase, lipase, and catalase. The good state of the digestive system allows us to have a good excretion system and eliminate toxins and waste from our body.
6.- Protect from cancer
• Like the other plants that can protect us from cancer benefits like cancer pomegranate, the nutritional value of tiger nuts can also protect us from cancer.
• Vitamin E helps protect our bodies from damage caused by free radicals.
7.- Keeps cholesterol low
• About 80% of tiger nuts are made from fat. However, only 18% of these contain saturated fat.
• In other words, like the health benefits of olive oil, the fats contained in tiger nut oil are the fats that are beneficial for health, especially for lowering cholesterol.
8.- Benefits of tiger nuts for diabetes
• These super tubers can also prevent diabetes with the dietary fiber they contain.
• Fiber is a type of carbohydrate that cannot be easily digested, so it will not easily raise your blood sugar level.
9.- Benefits of tiger nuts for liver
• In some countries like China, tiger nuts are used as a liver tonic.
• It is believed that the beneficial nutrients contained in tiger nuts can strengthen liver function.
10.- Helps against bacterial infection
• One of the health benefits of tiger nuts is that it is capable of fighting bacteria in the human body.
• One study found that tiger nuts can be used to fight bacterial infections like E. Coli and Salmonella, especially for those that have been resistant to antibiotics.
• The ability of tiger nuts to fight bacterial infections helps cure infections such as those found in Streptococcal Bacterial Infection Symptoms.
11.- Boost the immune system
• The ability to fight destructive bacteria while helping good bacteria produce tiger nuts can enhance the immune system.
• Besides bacteria, it can also fight viruses.
12.- Benefits of tiger nuts for diarrhea
• As tiger nuts can act as probiotics, they can get rid of bacteria in your digestive organ, especially the colon.
• Hence, tiger nuts can help us cure digestive diseases such as diarrhea.
13.- Avoid swelling
• The probiotic contained in tiger nuts can serve as the energy source for the good bacteria in your digestive system.
• Hence, it can keep your digestive system running smoothly.
• This condition will prevent you from stomach pain due to bloating.
14.- Helps to solve the problem of insomnia
• Consuming horchata or tiger nut milk is believed to satisfy the body’s nutrient needs.
• Also, it can help us in relaxation and solve the problem of insomnia.
15.- Relieves stress
• Tiger nuts have the quality to help us to be relaxed.
• One of the nutrient values of tiger nuts is vitamin B1, which is capable of controlling the nervous system to relieve stress.
• Therefore, in addition to solving the problem of insomnia, a relaxed state of mind will relieve our stress.
16.- Benefits of tiger nuts for skin
• Tiger nuts contain vitamin C and E, which are very good for skin health.
• Also, tiger nuts contain oil that helps moisturize the skin, maintain skin elasticity, and maintaining skin youthfulness.
17.- Benefits of tiger nuts for eyes
• Tiger nuts can be used as eye compresses to alleviate dry eyes after working in front of the computer screen.
• The omega 3 in tiger nuts acts as an anti-inflammatory that can maintain the health of the eyes.
18.- Substitute for milk
• Some people are allergic to the lactose in cow’s milk, and ultimately cannot meet their need for the nutrition in cow’s milk.
• But do not worry; we can substitute dairy milk with tiger nut milk.
• Tiger nut milk is high in calcium but low in lactose and fat.
19.- It serves to prevent anemia
• People call tiger nuts a superfood as they contain important nutrients that are very helpful to the human body.
• One of these, iron, is capable of improving the level of hemoglobin.
• Normal hemoglobin will prevent anemia.
20.- Helps to strengthen the muscle
• From tiger nuts you will also get natural magnesium which is very good for muscle and nerve function.
• Also, the plant protein in tiger nuts is one of the non-meat proteins that are beneficial for building muscle.
21.- Strengthens bones and teeth
• In addition to the magnesium in tiger nuts which is capable of strengthening muscles, it can also strengthen bones and teeth.
• Also, the high level of calcium contained in these Nigerian tiger nuts is supported by strong bones and teeth.
22.- Good to heal ulcers of the mouth and gums
• Vitamin C and omega 3 from tiger nuts are the best solutions to solve moth problems, such as gum sores.
• The anti-inflammatory agent will help the healing process quickly.
23.- Fight against malnutrition
• In underdeveloped nations, people cannot access highly nutritious food.
• On the other hand, tiger nuts can be the solution to that problem.
• These little golden tubers are very rich in nutrients like carbohydrates, fat, fiber, calcium, sodium, magnesium, phosphorus, iron, copper, iron, and zinc.
• They also contain many beneficial vitamins that are adequate to meet nutritional needs.
• Fortunately, tiger nuts are easily found in underdeveloped countries struggling with malnutrition, such as Africa.
24.- Benefits of tiger nuts sexually
• According to a 2015 study, consuming tiger nuts can improve sexual performance, especially for men.
• It allows men to have shorter break times and an elevated level of testosterone.
25.- Tiger nut and fertility
• As mentioned above, tiger nuts are a good source of vitamin E.
• In addition to its ability to prevent cancer and aging, vitamin E also plays an important role in human fertility.
• For women, it will also help control menstruation.
Side effects of tiger nuts
• Nigerian tiger nuts were mentioned as a good source of dietary fiber.
• However, consuming an excessive amount of tiger nuts will lead to digestion problems like bloating and diarrhea.
• It is also mentioned that tiger nuts are not low-calorie foods.
• As a Harvard Medical School study concluded, the high level of fat in tiger nuts means the high calories it contains.
• Therefore, although they can be used for your diet, they must be supplemented with other healthy nutritious foods if you do not want to gain weight.
• Also, make sure to ensure the hygiene of the nuts and soak it in water for about 12 hours to make sure it is edible.
Recommendations
• In addition to the health benefits of tiger nuts, they can be used as many types of food.
• You can simply consume the roasted dried tiger nuts as a snack, drink the sweet milk of the tigers, or use the tiger nut flour for your cake and cookies.
• However, to avoid the side effect, it is suggested that we consume the proper amount of them.
• One of the recommendations for the beginner is to start with 10-20 walnuts to see if you are resistant.
• As a recommendation, it is good to consume no more than 100gr of tiger nuts since they have already met 40% of our recommendation for daily dietary fiber and 13-17% of the recommended daily dose of magnesium
Food
15 Miraculous Benefits Of Jowar (Sorghum)
Table of Contents
- History of the Jowar (sorghum)
- Nutrient content of Jowar
- Recipes with Jowar
- Health benefits of Jowar (sorghum)
- 1.- High in Fiber
- 2.- Low in Gluten
- 3.- Reduces the level of sugar in the blood
- 4.- Avoid diabetes
- 5.- Rich in nutrients
- 6.- Better metabolism
- 7.- Add more energy
- 8.- Improve the digestive system
- 9.- Avoid fat
- 10.- Reduce weight
- 11.- Manage cholesterol
- 12.- Avoid a heart attack
- 13.- Bone strength
- 14.- Reduce the risks of cancer
- 15.- Avoid anemia
- Jowar side effects
- Grain is one of the most valuable types of food for many people. Therefore, it is no wonder that bread becomes the most favorite food in the world and acceptable to various people in the world as well.
One of these grains is jowar because for centuries the benefits of jowar have been used. Apparently, for thousands of years, this grain has been known to provide many health benefits.
Especially for the Indian people who know him. Even though in other Asian countries the grain can rarely be consumed, but still, it is widely available.
In case you are curious about this grain, below are several general descriptions about the history, nutrient content, how to prepare, and the health benefits of jowar, and the possible side effects of consuming too much war. Let’s take a closer look.
History of the Jowar (sorghum)
When we look at the history of jowar, it is quite simple. Jowar, is a common food consumed in the region of India.
This ingredient is also common to those called sorghum. While sorghum itself has varied species.
Therefore, it is one of the grains that come from the flowering plans that live in Africa and Asia.
For a thousand years, the people living in those countries produced various kinds of jowar food.
Therefore, it is not surprising that jowar is famous as a breakfast meal in those countries.
Since many visitors come to the area, the popularity of jowar is spreading and it is quite famous to this day in many other countries. Including western people who are curious about its taste.
Nutrient content of Jowar
The Jowar is rich in many types of nutrients. Usually, in 200gr of jowar, it will consist of the following nutrient lists.
• 342 calories
• 19 grams of protein
• 1 gram of carbohydrates
• 86 grams of fat
• 5 mg magnesium
• 5 grams of fiber
• 217 mg of phosphorus
• 36 mg vitamin B1
• 03 mg of vitamin B3
• 01 mg of iron
• 6 mcg of vitamin B9
• 19g protein
• 56 mg zinc
• 12 mg vitamin B2
• 3 mg potassium
• 5 mg calcium
• 06 mcg of vitamin A
Recipes with Jowar
There are numerous ways to consume jowar. But the famous way in India is to make it like bread for a daily meal.
Therefore, consuming jowar every day is quite common there. For more ways to consume this grain, here are some of Jowar’s best recipes:
• Jowar traditional roti which is a common food in India. Mix the flour with boiling water and let it cool several times. Then roll the dough into several slices and bake.
• Make a multigrain Jowar bread by mixing the flour with a small amount of salt.
• Create a garlic jowar bread by adding a little garlic to the flour.
Health benefits of Jowar (sorghum)
As we mentioned earlier, this grain has many benefits. Also, the benefit has been around for a thousand years.
If you’re still unsure about this, check out below for the most common health benefits of jowar, especially for people with a certain medical condition.
1.- High in Fiber
Like other grains, jowar also contains high fiber. Hence, it is one of the important contents that generally works to help the digestive system within the body.
In addition, fiber also helps provide fullness for longer. That is why this type of food is suitable for the daily diet for those who need to reduce weight.
2.- Low in Gluten
A surprising fact about this ingredient is that Jowar is very low in gluten and you can even say it is gluten-free.
Therefore, it can benefit people who are gluten intolerant and help optimize by avoiding any possible inflammation. Also, it is good to try to avoid joint pain as well.
3.- Reduces the level of sugar in the blood
Other health benefits of jowar include helping to lower blood sugar. Therefore, it can help the program of the body’s system, such as the kidney, to work effectively to treat various symptoms, such as toxicity and blood sugar content.
4.- Avoid diabetes
Since the grain is gluten-free, it is also good for those who want to avoid the possibility of diabetes.
It will work to manage a stable blood sugar level and control insulin production within the body.
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