Food

14 evidence-based health benefits of blueberry

Published

1 year ago

February 7, 2023

admin

Table of Contents

1. Reduces the risk of cancer
2. It is anti-inflammatory
3. Rejuvenate
4. Prevents neurodegenerative diseases
5. Prevents DNA damage
6. Helps fight diabetes
7. Promotes the presence of good cholesterol
8. Lowers blood pressure
9. Improves cognitive functions and memory
10. Improve eyesight
11. Helps reduce fat
12. Helps to have better intimate relationships
13. Improves hair health
14. Take care of the skin
- Related
- Discover the 14 evidence-based health benefits of blueberry.
  
  The blueberry is one of the healthiest foods with the highest content of vitamins and antioxidants, that is why it is considered a “superfruit”.
  
  In addition to its great taste, consuming blueberries becomes a great ally for your body: it helps prevent diseases, rejuvenates and is even ideal for a low-fat diet.
  
  If you want to know what are the health benefits of blueberry juice, in the following lines you can find the most important ones.
  
  1. Reduces the risk of cancer
  
  Cancer is one of the diseases most feared by humans, and in recent decades the number of cases of individuals with cancer has increased.
  
  According to estimates by the Spanish Society of Medical Oncology (SEOM), in 2015 220,000 cancer patients were diagnosed in the Spanish territory.
  
  Some studies have concluded that the consumption of this fruit can help combat the risk of proliferation of cancer cells when these are few and, also, they do so without damaging other cells.
  
  This is because blueberries contain gallic acid and resveratrol, two important compounds that help reduce the negative impact of cancer.
  
  2. It is anti-inflammatory
  
  Blueberries contain a large number of antioxidants, one of the most important being proanthocyanidins.
  
  These chemicals are known to be powerful anti-inflammatory agents. In this way, they reduce some pathologies since inflammation is one of the most common causes of diseases such as muscle stiffness or pain, fibromyalgia.
  
  3. Rejuvenate
  
  Proanthocyanidins, present in this food, are also important for the body because they have a great capacity to combat other phenomena and to improve health.
  
  Additionally, they appear to help reverse the ageing process in several ways, including scavenging free radicals in the skin and other organs, to make the skin look healthy and youthful.
  
  4. Prevents neurodegenerative diseases
  
  Blueberries have substances that act as neuroprotective agents, largely due to their massive antioxidant content, which has already been discussed in the previous points.
  
  Gallic acid plays a very important role in terms of neuronal function, as it prevents cognitive deterioration and the development of certain degenerative diseases such as Alzheimer’s and Parkinson’s, by preventing the oxidation of cells in the brain, making it degenerate more slowly.
  
  5. Prevents DNA damage
  
  Oxidative damage can occur in our cells daily, and this oxidation is one of the reasons why humans age. This is why antioxidants are so important.
  
  But oxidation can also affect DNA, and in this way, mutations can occur, which in turn increase the risk of cancer. Research shows that consuming blueberries daily decreases oxidative DNA damage by up to 20%.
  
  6. Helps fight diabetes
  
  A study published in 2010 in the Nutrition Journal states that consuming this fruit improves insulin sensitivity in obese people resistant to this hormone.
  
  Therefore, consuming blueberries can help fight diabetes. Insulin is a hormone produced in the pancreas, which helps the body metabolize carbohydrates properly, and prevents blood sugar from rising excessively.
  
  7. Promotes the presence of good cholesterol
  
  As stated by the United States Department of Agriculture, the blueberry is the fruit with the highest amount of antioxidants, and it is considered one of the best foods to fight cholesterol.
  
  Blueberries increase the hepatic synthesis of good cholesterol or HDL and inhibit the formation of bad cholesterol or LDL.
  
  8. Lowers blood pressure
  
  Blueberries help lower and regulate blood pressure, in large part because they cause a greater flow of antioxidants and nutrients in the body, which prevents the build-up of cholesterol, and generally, this helps the body function better.
  
  Blueberries can also prevent blood glucose spikes by enhancing the body’s response to insulin. This means that the body transports nutrients better and the blood circulates smoothly.
  
  Also, a recent study from the University of Florida concludes that the daily consumption of blueberries could be key to reducing blood pressure.
  
  9. Improves cognitive functions and memory
  
  Blueberries have been shown to increase cognitive function in rats and humans. Blueberries have also been shown to improve memory.
  
  For one study, a group was asked to drink blueberry juice daily and a control group was asked to consume a placebo drink.
  
  The group that consumed the blueberry juice showed positive increases in partner learning and word recall.
  
  10. Improve eyesight
  
  The retina of the eyeball can also suffer oxidative damage, as it is a vulnerable tissue and can be easily damaged by inflammation or infection.
  
  Damaging the retina means that vision damage occurs, so keeping the retina healthy is essential for maintaining vision in old age.
  
  Fortunately, blueberries contain a large number of antioxidants called anthocyanins, which prevent eye damage.
  
  11. Helps reduce fat
  
  Blueberries are ideal for a healthy diet and weight loss, as they contain a large amount of fibre and a low caloric value.
  
  This makes this fruit a healthy alternative, which helps regulate intestinal function and helps you feel more satiated thanks to the fiber.
  
  Also, several investigations affirm that blueberries stabilize blood sugar levels and prevent the accumulation of fat.
  
  12. Helps to have better intimate relationships
  
  Blueberries help increase endogenous nitric oxide production, which is often associated with a lower risk of heart disease.
  
  But not only that, but nitric oxide intervenes in the erection of the penis. The active ingredient in Viagra, sildenafil, increases nitric oxide levels in the body to produce its effect. If you want to know how this happens, you can read this article: ” Nitric oxide (neurotransmitter): definition and functions “.
  
  13. Improves hair health
  
  Blueberries improve hair health. Vitamin B is good for increasing hair growth, because it improves oxygenation and blood circulation in the body, particularly in the scalp. Furthermore, lowering cholesterol is also positive in this regard, and anthocyanins help stimulate hair growth.
  
  14. Take care of the skin
  
  Antioxidants fight the presence of free radicals in the skin, which can cause severe damage in this area of the body. The phytochemicals and antioxidants present in blueberry make the skin look smoother and more youthful. Besides, it is possible to use this fruit as a mask to combat acne.
  
  We hope that the article on 14 evidence-based health benefits of blueberry has been of help to you.

Up Next

8 Benefits of aloe vera on face overnight

Don't Miss

25 benefits of coconut water and side effects

Food

6 Benefits of eating catfish and side effects

Published

2 months ago

March 9, 2024

admin

able of Contents

What is catfish?
Nutritional values of catfish
6 health benefits of Catfish during pregnancy
Healthy catfish recipe for a happy mother
- Catfish fillet with jalapeño and pineapple sauce
Side Effects of Catfish
Consuming catfish during pregnancy is highly recommended by specialists since according to several studies this food from the sea contains many nutrients that can guarantee health during the pregnancy process.
As we all know during pregnancy, it is highly recommended to consume healthy foods with a high content of nutrients.

It is because during pregnancy it is not only the mothers who need all the nutrients but also the baby that grows inside the uterus.

Deficiencies in some essential compounds can be truly fatal, such as babies born with birth defects or even premature birth.
Fish is one of the sources of some important essential compounds during pregnancy and catfish is among the fish whose benefits are surprising to mothers during pregnancy.
Table of Contents
Toggle
What is catfish?

Catfish is one of the freshwater fish whose species can be found in almost every corner of the world.

Therefore, it is not an expensive fish, easy to find, healthy and the health benefits of catfish during pregnancy is no longer something to be doubted.

In addition, catfish is also super tasty and you can cook whatever you want because during pregnancy mothers can sometimes be very picky when it comes to food.

Nutritional values of catfish

Since it is a freshwater fish, you cannot expect this type of fish to be super-rich in the health benefits of omega 3 fatty acids, like saltwater fish, but it is quite rich in omega 6 fatty acids.

Furthermore, catfish is also rich in vitamin D and various vitamin B complexes, including folic acid, which is very important for mothers during pregnancy.

To find out more about all the amazing things about catfish, the list of benefits of catfish during pregnancy below will give you more details.

6 health benefits of Catfish during pregnancy

Here are the health benefits of eating catfish during pregnancy:

1.- Low in calories

Compared to other types of foods that are recommended to consume during pregnancy, catfish is excellent because it is low in calories.

Calories are enough to provide energy, especially when eaten with rice, which is rich in carbohydrates.

However, the amount is not enough for mothers to gain excess weight because some obesity could be dangerous for the mother during pregnancy.

2.- Excellent source of healthy fats

One of the health benefits of fish during pregnancy is that fish is an excellent source of healthy fats such as omega 3 and omega 6 fatty acids.

Compared to omega 3 fatty acids, omega 6 fatty acid is not as popular.

However, this fatty acid is also essential to help optimize child development, although further study is still required on this topic.

3.-Protein source

Protein is essential during pregnancy because it can help optimize the baby’s brain development.

As for mothers, a sufficient amount of protein during pregnancy can help reduce the risk of postpartum depression, which is also known as a light blue syndrome.

4.- low in mercury

There are many health benefits of fish during pregnancy, but mercury is one of the reasons why pregnant mothers need to be very careful when choosing the type of fish they eat.

As a freshwater fish, catfish is low in mercury, making it quite safe to be consumed by mothers during pregnancy.

5.- Source of Vitamin B Complex

Vitamin B is essential for mothers during pregnancy. Vitamin B9, also known as folic acid, is good for optimizing the baby’s brain development and nervous system in the womb.

Furthermore, the health benefits of folic acids are also preventing the baby from being born with birth defects.

In addition to vitamin B9, catfish are also rich in vitamin B12 which helps optimize energy production from the food you eat.

6.- Source of vitamin D

During pregnancy, ensuring that vitamin D intake is met is super essential because it helps to strengthen the immune system.

During pregnancy, even the common cold or flu can be super annoying because mothers can’t just take medicine.

Therefore, the only way for mothers to protect themselves and their babies are to prevent disease by improving the immune system.

Healthy catfish recipe for a happy mother

During pregnancy at some point, it is not easy for mothers to control their appetite.

Some of the mothers have to deal with severe morning sickness, which is why eating sounds like torture, while others cannot even stop eating.

Every mother is unique, but whatever is consuming healthy food is mandatory during pregnancy to ensure that the fetus grows healthy within the womb.

As mentioned above, there are some essential benefits of catfish during pregnancy, and below is the best catfish recipe, a Caribbean-inspired meal that every mother can make at home.

Catfish fillet with jalapeño and pineapple sauce

Ingredients:

Fish

1 pound catfish fillet

½ teaspoon of salt

½ teaspoon ground white pepper

½ cup all-purpose flour

1 tablespoon of virgin olive oil

sauce

1 small ripe pineapple

¼ cup chives, chopped

3 tablespoons minced fresh coriander

3 tablespoons lemon juice

2 tablespoons minced fresh jalapeño

1 tablespoon canola oil

¼ teaspoon salt

Preparation:

For Sauce:

Finely dice the pineapple and place the chopped pineapple in a medium bowl. Add the chives, cilantro, lemon juice, jalapeño, and canola oil. Mix them by adding salt. Cool them for 1 hour.

For the fish:

Mix in the all-purpose flour, salt, and ground white pepper. Trace the catfish fillet well and make sure all sides are covered with flour.

Heat the virgin olive oil in the pan over medium heat. Cook the fish until all sides are lightly browned and the fish flakes easily with a fork.

How to serve:

Serve each serving of catfish with about ¼ cup of jalapeño pineapple sauce.

The sauce is a great touch for the mother during pregnancy, as it will improve the appetite and reduce the symptoms of morning sickness.

Also, the combination of healthy catfish, fresh ingredients like pineapple, and healthy herbs like coriander and chives are a great combination for the mother during pregnancy.

Also, the benefits of vitamin C contained in pineapple and lemon juice are excellent for protecting the mother’s immune system during pregnancy.

Side Effects of Catfish

Catfish comprises omega-6 fatty acids. If omega 6 is more in the body, it can increase the risk of blood clots, arthritis, inflammatory bowel disease.

Catfish comprises omega-6 fatty acids of 337 mg. Exaggerated eating of catfish can add bad fats and high cholesterol in the body.

Food

7 Benefits of sencha tea and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Health benefits of Sencha Tea
How to Make Sencha Tea
Side effects of sencha tea
Sencha tea is packed with great health benefits such as the ability to reduce cancer risk, prevent chronic disease, lower blood pressure, balance cholesterol levels, aid in weight loss, protect the immune system, increase energy and stimulate cognitive activity.
There are very few side effects of drinking this tea, although some people have reported nausea and irritability, as well as anxiety, after consuming an unusually large amount of sencha tea, to learn more about the great benefits of sencha tea better let’s keep reading this guide.

This popular form of green tea makes up about 80% of the tea produced in Japan, a major tea-drinking nation.

Unlike matcha tea, which is made from a green tea powder, sencha tea is made from whole leaves, giving the tea several impressive health benefits and a delicious, relaxing taste.

The tea itself is yellow and is produced from the top buds and leaves of tea plants.

Green tea refers to a type of tea that is not treated or processed in any way, allowing it to retain the vast majority of its nutrients and active ingredients, leading to the many health benefits detailed below.

Health benefits of Sencha Tea

The health benefits of sencha-derived tea are largely due to the catechins, vitamin C, beta-carotene, folic acid, saponins, potassium, calcium, and phosphorous found within these nutrient-dense leaves.

1.- Cancer

Like most types of green tea, sencha tea is rich in antioxidants, which search for free radicals and help prevent oxidative stress in the body.

This is also great for cancer prevention, as free radicals can stimulate cell mutation and tumor growth.

A great deal of research has linked green tea to reduce the risk of cancer, particularly prostate cancer.

2.- Fat burning

Caffeinated drinks are very good at boosting metabolism, which can enhance passive fat burning in the body.

Sencha tea do not have as much caffeine as a cup of coffee, but it does have more caffeine than most varieties of tea out there.

3.- Increased energy

The rich combination of vitamins, minerals, and antioxidants found in this variety of green tea, along with a large amount of caffeine, makes it very effective as an energy booster.

If you want to increase productivity with a clear mind and a lower risk of caffeine drop, the benefit of sencha tea is a great option.

4.- High blood pressure

Studies have shown that despite having a significant amount of caffeine, the benefits of sencha tea can lower blood pressure and prevent excess stress on the heart.

This can be beneficial for people at high risk for atherosclerosis, heart attack, stroke, or cardiovascular disease.

5.- Stimulates the mind

Sencha tea has long been considered a brain stimulant, and the antioxidants found in this tea are capable of stimulating neural pathways and preventing oxidative stress in the brain, resulting in plaque deposition.

This tea helps keep your mind sharp and focused, even as you age, and it lowers your risk of developing Alzheimer’s and dementia.

6.- Reduce general cholesterol

In addition to reducing blood pressure, sencha tea is also capable of reducing cholesterol levels.

This can increase metabolism, stimulate weight loss, and protect you from several cardiovascular complications.

7.- Immune system

High levels of vitamin C and a large number of antioxidants make this tea a perfect defender of the immune system.

It can stimulate white blood cell production and prevent infection while speeding up healing if you suffer from common colds or the flu.

How to Make Sencha Tea

You can easily make your sencha tea at home, although you’ll have to search for the leaves first!

This tea is rarely found outside of Japan, but the leaves can be found in certain specialty import stores.

Ingredients:

• 2 teaspoons sencha leaves

• 2 cups of water (filtered)

Step 1: Add the leaves to a cup of tea. You can pack the leaves in a strainer, but in Japan, it is preferable to leave the leaves tilted loosely, which provides a richer flavor to the tea.

Step 2: Heat the water, but don’t bring it to a boil. If the water is too hot, it will make the resulting tea bitter.

Step 3: Pour the water over the tea leaves in the cup and let them steep for 1-2 minutes.

Step 4: Let the tea cool for 1-2 minutes, and then enjoy!

Side effects of sencha tea

There are several possible side effects from drinking Sencha tea, including heart palpitations, upset stomach, nausea, dizziness, headaches, anxiety, or irritability.

These side effects are primarily the result of the caffeine found in this variety of green tea, and generally, only occur if you drink too much of it.

There is less caffeine in green tea than in coffee, but it can still affect the body. There are some other side effects, but they rarely occur.

• Allergic Reaction: While allergies to green tea are rare, they do occur, with side effects such as difficulty breathing, throat swelling, skin irritation, and an upset stomach. If you’ve never tried green tea before, it may be wise to speak to an allergist first.

• Iron deficiency – Some of the antioxidants and polyphenolic compounds found in sencha tea can interfere with the absorption of certain nutrients by the body, namely iron, which can lead to anemia and iron deficiency if you drink a large amount of this tea. Limiting your intake to 1-2 cups per day should help avoid this problem.

• Upset Stomach – Sencha tea is rich in tannins, and while these have antioxidant properties, they can cause stomach irritation, resulting in diarrhea, nausea, cramps, and bloating. This can be avoided by drinking sencha tea with food and limiting its consumption to no more than 2 cups per day.

• Pregnancy: In general, drinking caffeinated beverages during pregnancy is not recommended, although later in pregnancy, consuming small amounts of Sencha tea is appropriate, and the high antioxidant content will do a lot to keep you healthy.

As we have observed, beyond these negative characteristics, the benefits of sencha tea are excellent when it comes to potentiating the immune system of our body, not in vain, it is one of the most popular and famous beverages in the Asian continent, although lately it has gained ground in the American cone, be that as it may, the benefits of sencha tea are well recommended by the experts of natural medicine, and of course you cannot ignore all the properties that this interesting variation of green tea provides.

Food

Benefits of oatmeal soap and side effects

Published

2 months ago

March 9, 2024

admin

Table of Contents

Oatmeal soap or ground oatmeal as a natural anti-aging exfoliant
Oatmeal to improve skin health as a barrier
Recovers the elasticity and moisture of the skin
Oatmeal soap against burns and UV rays
Warnings in the use of oatmeal soap
Related
Natural cosmetics make available to everyone knowing about the excellent resources to take care of our well-being and our image.
The purer or more natural these products are, the more comprehensive and profound they will provide beneficial effects. Among the most used products for these purposes, we find oatmeal, a very good cereal for the care of our skin.

That is why in this HBO article we are going to explain what oatmeal soap is for and we will give you the appropriate considerations to make its effective use.

One of the main properties of oatmeal soap is its purifying action since it absorbs impurities and oils on the skin as well as helps to balance the pH of the skin, thus helping to reduce the risk of acne on the skin.

For this and other benefits, it is important to gently apply the soap to the skin, making sure that the bar of soap is as natural as possible. This effect occurs without interfering with the effect of many other acne products and without drying out the skin.
Table of Contents
Toggle
Oatmeal soap or ground oatmeal as a natural anti-aging exfoliant

This is a very important alternative for its use since, in addition to absorbing oil from the skin, it cleanses it of many other impurities.

This effect can also be achieved with finely ground oatmeal so that it does not scratch the skin. The exfoliating action would also be maximized by washing the face beforehand and during the process with warm water, thus helping to open the pores and remove impurities from there.

These impurities also include the remains of already dead skin cells that have not been able to be cleaned with regular hygiene. Oatmeal soap can clean these difficult places, preferably doing an intensive cleaning therapy or a day at least once a week with oatmeal soap or mask with water or milk.

Oatmeal to improve skin health as a barrier

Our skin is our main shield against external agents, and within it, we host bacteria and cells that, among other functions, help to face a wide variety of threats.

The benefits of oats include nutrients that balance the pH of the skin and provide (good) fats and essential nutrients that allow better performance of this skin function.

This can reduce the intensity of allergic reactions and, applied with care, can avoid the risk of infection near wounds or burns.

Recovers the elasticity and moisture of the skin

As we already mentioned, oatmeal soap provides beneficial fats for the skin and facilitates the opening of the pores, in such a way that it is easier to achieve the moisturizing effect when bathing, whether it is the body or the skin.

The pH balance achieved with oats favors less wear on skin cells, meaning that the skin will have less water loss and aging, thus reducing wrinkles and maintaining its softness and shine.

Oatmeal soap against burns and UV rays

This product strengthens your skin against the effects of ultraviolet rays from sunlight and artificial light. Oatmeal soap works as an antioxidant and a source of nutrients to replenish the skin and allow it to respond better to sun exposure, as the melanocytes can function more efficiently.

On the other hand, these qualities of oatmeal soap will allow a faster recovery and without unwanted stains from sunburn after a visit to the beach or intense exposure to the sun.

The continuous use of this type of natural soap allows the skin to repair itself more quickly and deeply from the effects of continuous exposure. Oatmeal soap is one of the best remedies for sunburn.

Warnings in the use of oatmeal soap

All the aforementioned benefits are true and easy to verify just by trying it several times. However, you should know that although oatmeal soap is much healthier than many of the common soaps on the market, the excessive or incessant use of any of these soaps, in addition to being unnecessary, is counterproductive:

First of all, they can dry out the skin and damage the barriers (except on the face, palms, soles, face, and armpits).

Secondly, the real solution is to ensure that with your proper nutrition, hydration, and lifestyle, you can maintain healthy skin from the inside.

Finally, as with any product, there is a chance that some people will produce allergic reactions to its application. If you are a person with frequent allergic reactions, you can initially use the soap in areas of little exposure or that do not present dermatitis or rashes. If nothing happens, proceed to use it openly.

This article is merely informative, at HBO we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to go to a doctor in the event of presenting any type of condition or discomfort.