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Regular Peanut Consumption May Enhance Memory And Stress Response In Young Population

by Vaishali Sharma
written by Vaishali Sharma

According to a new study, daily consumption of peanuts may improve cognitive performance and stress reactivity in young and healthy people. In a healthy young population, regular eating of peanuts and peanut butter may improve cognitive performance and stress reactivity. These effects appear to be linked to the ingestion of polyphenols present in peanuts, as well as elevated levels of faecal SCFAs and plasma and faecal VLCSFAs.

The study has been published in the journal Clinical NutritionThe peanut (Arachi hypoagea) is a leguminous plant from South America which was introduced in Europe in the 18th century. It produces a fruit of great nutritional interest, rich in fatty acids, proteins, fiber, polyphenol and other bioactive compounds of potential interest for our health.The study was carried out with a group of 63 healthy people aged between 19 and 33, who included a regular portion of peanut products in their daily intake. “Most nutritional intervention studies have been done in a population with obesity, metabolic syndrome or who are at risk of chronic metabolic disease. In this population that is at risk, it is easier to observe a beneficial effect changing the food pattern or introducing a healthy food in their habitual diet”, notes lecturer Rosa M. Lamuela.

However, ─she continues─ in the study we observed the beneficial effect of the daily intake of peanut products on the improvement of the cognitive function and stress response in a young and health population, a group in which any health effect is more difficult to observe”.

The team analysed the potential health effects of the consumption of peanuts through a broad battery of cognitive tests and analytical tests related to biochemical indicators of stress response (such as cortisol).The results also revealed an increase in the faecal short chain fatty acids ─from the microbiota─, apart from specific biomarkers of this nut, long chain saturated fatty acids and certain polyphenols, all of which are bioactive compounds related to many health benefits.

According to the conclusions, the compounds that could contribute to the health effects described by the team are some bioactive compounds such as resveratrol and p-coumaric acid, as well as short-chain fatty acids and peanut-specific long-chain saturated fatty acids.The researchers did not find significant differences between the consumption of peanut butter and peanuts and cognitive function or stress response biomarker. Moreover, everything suggests that the age variable did not influence the statistical analyses since there were no changes due to age differences. “This is another element of interest in the study, since many nutritional studies show significative differences in patients or subjects with a high risk of suffering diseases, especially the elderly”, note the experts.

The team analysed whether the introduction of peanut products in a healthy diet could have a positive impact on the microbiota gut-brain axis and therefore contribute to the prevention of future diseases. “There is evidence suggesting a bidirectional relationship between phenolic compounds and gut microbiota, and some authors have observed an improvement of brain and general health after a polyphenol-rich intervention. The prebiotic substances present in peanuts ─such as polyphenols─ can affect cognition and the mood indirectly through interactions with the gut microbiota and enhance microbiota gut-brain axis”, notes researcher Sara Hurtado (UB-INSA-CIBEROBN).To confirm these results of the nutritional study, the team included a control group in the study and gave the group a placebo with a peanut-based oil and the same composition of macronutrients of peanut butter but without prebiotic substances, observing it did not have the same beneficial effect.

“The high content of prebiotic fiber and polyphenols in peanuts could explain its beneficial effects on the gut microbiota. Due to its poor absorption, fiber and most polyphenols directly reach the colon, where they are metabolized by the microbiota and can modulate the brain biochemistry by acting as neurotransmitters in the central nervous system” says Sara Hurtado. “Short-chain fatty acids ─such as acetic, propionic, and butyric acids, are the main metabolites produced by gut microbiota, and they seem to have effects against various diseases, including depression and neurodegenerative diseases”.The Research Group on the Analysis Natural Polyphenols and other bioactive compounds present in foods led by Rosa M. Lamuela has a distinguished research experience in the study of polyphenols in food and biological samples, and has taken part in international projects such as PREDIMED, a multicentre clinical trial on the Mediterranean diet and health, in the field of nutritional epidemiology

This study shows promising results that require confirmation in studies carried out with a larger group of people. Regarding future studies, the team wants to broaden the research on the effects of the consumption of peanut products and its bioactive compounds on the microbiota through microbial composition, microbiome, lipidomic and transcriptomic analyses. Researchers want to look for more explanations in the study of the mechanisms that are involved in the microbiota gut-brain axis after the consumption of peanut products.The paper published in the journal Clinical Nutrition has been carried out within the framework of the ARISTOTLE project, an initiative to analyse the prebiotic and postbiotic effects of the consumption of peanut products driven by The Peanut Institute (United States). The study also counted on the support from businesses linked to the food sector that did not take part in the experimental design nor the research protocol of the study.

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Nutrition NewsSexual health

Infertility? These superfood can help!

by Pragati Singh
written by Pragati Singh

Foods high in antioxidants, fibre, or fatty acids that are thought to be beneficial to human health, such as salmon, broccoli, or blueberries, are considered superfoods. Antioxidants are thought to have cancer-fighting properties. They’re also high in healthy fats, which may help prevent heart disease. They can also aid in fertility!

Phytochemicals are plant-derived chemicals that produce dark colours and odours and have a variety of health benefits. Fibre is thought to aid in the prevention of diabetes and digestive problems.

During the coronavirus pandemic, switching to a plant-based diet is recommended since it is an effective strategy to extend life, protect the environment, and reduce disease risk. As a result, diet is critical in preserving your general health and nutrition, particularly as we combat this infection.

Vegetables, fruits, whole grains, seeds, herbs, minimally processed spices, and no animal products, such as red meat, poultry, fish, eggs, or dairy, are all part of a herb diet.

However, there is no definitive definition of superfoods from a scientific standpoint. It simply means that it is a food that has high quantities of essential nutrients and is linked to improving health and personal well-being or preventing diseases. The concept of designating a serving of food as a superfood seems to align with a desire to encourage a balanced diet rich in fruits, vegetables, lean meats, and whole grains.

FOR WOMEN AND MEN, THE TOP 5 FERTILITY SUPERFOOD

A healthy diet, according to fertility specialists, can have a substantial impact on fertility. A well-balanced, vitamin- and nutrient-rich diet can aid in improving oocyte and egg quality, as well as sperm integrity. Eggs can be harmed by increased stress levels or lifestyle changes, so nutrients like omega-3 and antioxidants like vitamin C and co-enzyme Q can help. Folic acid is an essential vitamin that helps to prevent embryonic defects when present in sufficient concentrations in the bloodstream.

LEAFY GREEN VEGETABLES

They’re abundant in folic acid and vitamin C, two substances that aid in the process of ovulation. During pregnancy, it reduces the chance of miscarriage and chromosomal abnormalities. Include veggies like spinach, broccoli, kale, and fenugreek in your diet for the best results. By the way, green vegetables have been demonstrated to aid in the creation of high-quality sperm.

DRIED FRUITS AND NUTS

Protein, vitamins, and minerals are abundant in nuts and dried fruits. Walnuts are high in selenium, which can help eggs with chromosomal problems. The presence of selenium will aid to boost fertility by reducing harm. This antioxidant protects the human body from free radicals and boosts egg production. To increase your fertility, eat a handful of nuts and dried fruits every day.

 

QUINOA

It is vital that the expecting mother consumes at least half of her daily grain intake as whole grains. Substituting plant-based proteins like quinoa for animal-based proteins increases the likelihood of conception. This also aids in the regulation of the menstrual cycle as well as the control of blood sugar levels. Quinoa also has a high fibre content.

SEEDS FROM PUMPKINS

Pumpkin seeds aid in the development of mature cells. They’re also high in zinc, which aids in the production of testosterone and sperm. Furthermore, pumpkin seeds can increase blood flow to all reproductive organs, which helps to support and control a healthy reproductive system. Pumpkin seeds are high in energy and nutrients, and they are good for everyone to eat.

BANANAS

Vitamin B6 is abundant in bananas, and it supports zygote formation by regulating hormones involved in the ovulation process. It also has a high potassium and vitamin C content. Because a lack of potassium and vitamin B6 causes poor egg and sperm quality, it is recommended that parents who are trying to conceive eat bananas for breakfast.

 

 

 

 

 

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Experts speakNutrition News

Why Food Waste May Be One of The Most Pressing Climate Concerns

by Dr Meena Mahajan
written by Dr Meena Mahajan

By Dr Meena Mahajan, Spiritual Life Coach & Founder- Siddhi

Our challenge today should not be to grow more food but to feed more people while taking care that what we already produce does not get wasted. From delivering leftovers to those in need to freezing food and shopping smarter, there are plenty of actions we can take as consumers to make a big change. As per reports, an estimated one-third of all food produced in the world goes to waste. As per a Food and Agriculture Organisation (FAO) of the United Nations report, an estimated 1.3 billion tons of food including fruits, vegetables, meat and dairy get lost or spoiled during distribution or thrown away at restaurants, schools or social events. Surprisingly, this could be calories to feed every undernourished or starved person on the planet. However, food waste today is not just a humanitarian concern but an environmental one too.

Wasted food produces greenhouse gases responsible for global warming

Did you know that the food that goes to the landfill and rots produces methane — a greenhouse gas even more potent than carbon dioxide? When we waste food, we not only deprive a starving human of a meal but also waste all the energy, labour and water it takes to grow, harvest, transport and package it. Apart from the US, India is also one of the countries where a lot of food is wasted in lavish weddings or festivals. This is an alarming concern for a country whose population continues to rise and problems of malnutrition of undernourishment still persist. According to a 2011 FAO assessment, global food losses and waste also means a missed opportunity for the economy and food security, apart from the wastage of all natural resources used for growing food.

According to a UN report, the household food wasted in India was estimated to be about 68.7 million tonnes a year, while an estimated 931 million tonnes of food were wasted globally in 2019, enough to circle the Earth seven times.

Carbon footprint of global food wastage

A report published in the World Wide Fund for Nature (WWF) saysthat about 6%-8% of all greenhouse gas emissions due to human activity could be reduced if we stop wasting food. Despite meat being a relatively low contributor to global food wastage in terms of volumes (less than 5% of total food wastage) it has a significant impact on climate change, contributing to over 20% of the carbon footprint of total food waste. Meat consumption is responsible for releasing greenhouse gases such as methane, CO2, and nitrous oxide. These gases contribute to climate change, such as global warming. Meat and dairy accounts for around 14.5% of global greenhouse gas emissions, according to the UN’s Food and Agricultural Organization (FAO).This is the reason why the US and China contribute to greenhouse gas emissions due to high consumption of non-vegetarian food.

What can be done at personal level to avoid food waste

First of all, avoid buying too much, always make a shopping list. Plan ahead and buy only what you need. Store the food correctly and use your freezer to avoid food wastage. Be creative with leftovers; there are plenty of recipes to make sumptuous meals using leftover food. Rather than throwing away too ripe fruits and vegetables, you can blend bake or boil them to make sweet smoothies, bread, jams, soups and sauces. They will still taste good!

What the world can do to reduce food wastage

Thankfully, many NGOs and non-profit organisations engaged in humanitarian work are working to achieve zero hunger through zero food wastage, that is in line with the United Nations’ Sustainable Development Goals (SDGs). Apart from that, simple concepts like avoiding overeating can reduce food wastage. There has to be a call for action for reducing food wastage and philanthropic organisations can use their resources in the right direction through awareness campaigns, making best use of social media to achieve the goal of zero hunger.

 

 

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Gastroenterology NewsMedicine NewsNutrition News

Is Your Favorite Spicy Food Causing Stomach Problems?

by Pragati Singh
written by Pragati Singh

Spice can transform an ordinary meal into something far more memorable. However, the signature heat that it produces can have an impact on more than just your taste buds.

Spicy foods were once blamed for causing peptic ulcers, which are sores in the stomach or duodenum (the first part of the small intestine) that cause dull or burning pain. Long-term use of nonsteroidal anti-inflammatory drugs like ibuprofen or aspirin, bacterial infection with Helicobacter pylori (H. pylori), or, in rare cases, tumours are now known to be the root causes of these ulcers.

Similarly, spicy foods do not cause gastroesophageal reflux disease, or GERD, which is a chronic condition in which the contents of the stomach wash back into the oesophagus due to a weak or malfunctioning muscle valve between the two. The stomach acids can then irritate the esophagus and cause heartburn, which feels like a burning sensation in the chest, behind the breastbone, and/or in the throat.

“All foods lead to the reflux of acid,” says Andrew Ippoliti, MD, a gastroenterologist at Keck Medicine of USC and professor of clinical medicine at the Keck School of Medicine of USC.

The stomach secretes acid during meals, and food can buffer the acid while it’s in the stomach. Once the food is digested and empties from the stomach, however, acid secretion continues without any food to neutralize it.

“This is the time when reflux occurs, and regardless of whether you’ve eaten spicy or bland food, the same process takes place.”

The one exception is coffee (both caffeinated and decaffeinated), because it stimulates acid secretion and has no capacity to buffer the acid.

On the other hand, intolerances or sensitivities to certain foods, including spicy foods, may be behind irritable bowel syndrome (IBS), a gastrointestinal condition that comes with symptoms like abdominal pain, diarrhea, constipation or bloating. One study found that people who consumed certain spices more than 10 times a week — chili pepper, curry, ginger, cinnamon and turmeric — were more likely to have IBS than people who never consumed them. If spicy foods trigger IBS symptoms for you, your doctor will probably suggest you take them off your menu.

Less conclusive at the moment is whether spicy food increases the risk for cancer. A recent meta-analysis looked at almost 40 studies and found that eating large amounts of spicy food was associated with an increased risk for gastric cancer. But more research needs to be conducted before there’s conclusive evidence that spicy food is a definitive risk factor for gastric cancer.

When it comes to spicy food and gastrointestinal issues like heartburn, bloating and diarrhea, however, the bottom line is this: “There’s no need to avoid spicy foods unless they regularly lead to symptoms.

 

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Nutrition News

This Science-Backed Diet Could Help You Improve Your Health

by Pragati Singh
written by Pragati Singh

What the DASH diet lacks in social media buzz, it more than makes up for with a scientifically backed eating plan.

Sure, you’ve probably heard a lot about the benefits of eating “paleo,” and your social media feeds may be flooded with the latest diet trend, but have you heard of the DASH diet? Continue reading to learn the fundamentals.

What does DASH stand for?

DASH stands for Dietary Approaches to Stop Hypertension and is based on a study of the same name from the National Heart, Lung and Blood Institute (NHLBI).

What can you eat on the DASH diet?

Sometimes called the Americanized version of the Mediterranean diet, the DASH diet recommends the following daily servings for a person eating 2,000 calories a day:

  • 6 to 8 servings of whole grains
  • Up to 6 ounces of lean meats, poultry and fish
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of low-fat or nonfat dairy foods
  • 2 to 3 servings of fats and oils

The diet also includes:

  • 4 to 5 servings of nuts, seeds and legumes per week
  • Up to 5 servings of sweets and added sugars per week

What are the benefits of the DASH diet?

Numerous large and well-regarded studies have shown that the DASH diet is effective in lowering blood pressure and cholesterol levels; hypertension and high cholesterol are two risk factors for heart disease.

  • The NHLBI DASH trial, which is the basis of the diet, found that out of 459 people, those who followed the DASH diet or simply added more fruits and vegetables to their regular diet lowered their blood pressure more than people who followed a typical American diet. Follow-up studies found that those on the DASH diet also lowered their low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol.
  • The NHLBI-funded DASH-Sodium Trial included 412 people who followed a typical American diet or the DASH diet and consumed either 3,300 mg, 2,300 mg or 1,500 mg of sodium daily. The study found that people who consumed less sodium had lower blood pressure at 30 days; people who followed the DASH diet and had lower sodium intakes had the lowest blood pressure of all the groups.

The DASH diet is relatively easy to follow, as it doesn’t eliminate entire food groups or require calorie counting or any special foods that you can’t readily find at your regular grocery store.

Will I lose weight on the DASH Diet?

If you’ve been eating chips, fries, burgers, ice cream and other high-calorie foods, you’ll certainly benefit from the DASH diet’s emphasis on high-fiber, more nutrient-dense, lower-calorie foods. While much of the existing research on the DASH diet has focused on cardiovascular health, some studies also suggest that it promotes weight loss. As the NHLBI notes, exercise is an important component for those who want to lose weight on the diet.

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Nutrition News

Coconut water: boon or myth!

by Pragati Singh
written by Pragati Singh

Low calories, naturally without fat and cholesterol, more potassium than four bananas, and hydration are just a few of the many health advantages that America has attributed to its latest craze: cocoa water. The demand is springing up, promoted by famous people and athletes and promises to hydrate the body, and to help with a whole range of conditions, from hawkers to cancer and kidneystones, known as the ‘Mother Nature’ Sports Drink.’

In green coconuts coconut water is made out of clear liquid. The milk that is made from water or flesh inside a mature cocoonut should not be confused with cocoa milk. Water is more than 95% of the cocoa water.

Despite its recent popular explosion, the world’s tropical regions consume cocoa water for centuries. Coconut water supposedly helps digestion, urination and even the production of semen in traditional Ayurvedic medicine. It was traditionally used to treat dehydration and presented in all tropics as ceremonial gifts. Although this may not be a miracle cure, it has many health advantages.

Coconut water is known to sweep the nation for its concentrations of electrolytes, vitamins and minerals. You can buy tropical drink almost everywhere from yoga studios to selling machines.

1. Natural sports drink

Coconut water’s natural electrolytes make it a solid match for traditional sports drinks like Gatorade. Made without added sugar, food coloring, or artificial sweeteners, many people reach for coconut water as a more natural performance drink.

Studies have shown that coconut water can perform just as well as a traditional sport’s drink to keep you hydrated and help replenish fluids after a run. However, coconut water has less sodium, the main electrolyte you lose with sweat, than most sport’s drinks. It also has fewer carbohydrates than many drinks meant for endurance performance. This means it might not give you enough energy for a long bout of exercise (greater than 90 minutes), but it will help you rehydrate afterward.

While coconut water doesn’t help you rehydrate any better than water or traditional sports drinks after exercise, a study found that it was easier to drink enough without causing nausea or an upset stomach. The researchers also recommend avoiding coconut water with added sugars because they prevent proper hydration and add unnecessary calories.

2. Low in calories

With only 45 caloriesTrusted Source in a cup, coconut water is a great substitute for higher calorie drinks like sodas or juice, according to the Academy of Nutrition and Dietetics. Coconut water has less sugar and carbohydrates than most juices. It also has more minerals and electrolytes like sodium and potassium. However, for casual sipping, it still can’t compete with zero calorie water.

3. Potassium

Coconut water has more than 10 times the amount of potassium of most sports drinks. An 8-ounce glass of coconut water is packed with as much potassium as a banana. Most Americans fall short of the daily recommendation for potassium. At 405 mg per cup, the potassium in coconut water can help you ward off cramps.

Potassium helps keep fluid and electrolyte balance in the body, especially during exercise. Because there is more potassium than sodium in coconut water, the potassium may help balance out sodium’s effect on blood pressure and possibly even help lower it.

4. Calcium and magnesium

Calcium is vital for more than just strong bones and teeth. It helps muscles contract and work properly. As you exercise, your muscles pull on your bones and break them down slightly. As your body recovers, your bones use calcium to get stronger and repair.

Magnesium helps to move calcium and potassium into muscles to aid in contraction and relaxation. It also helps with energy production and supports organ function. A hard workout can leave you depleted in magnesium and prone to cramps, restless muscles, and spasms.

While coconut water contains more calcium and magnesium than other sports drinks or fruit juices, it is not a concentrated source of either mineral. Coconut water contains less than 5 percent of your recommended amount of both calcium and magnesium.

5. Antioxidants

In addition to all of its hydrating benefits, coconut water contains antioxidants that help to neutralize oxidative stress and free radicals created by exercise. Look for fresh coconut water to get the highest levels of antioxidants. Processed and heat pasteurized coconut water has fewer antioxidants, according to a recent study.

6. Amino acids

Amino acids are essential for repairing tissues and are the building blocks of protein. Coconut water contains more alanine, arginine, cysteine, and serine than cow’s milk. It’s a major source of arginine, an amino acid that helps your body respond to stress (like the stress caused by a difficult workout). Arginine may also help keep the heart healthy.

7. Cytokinins

The hormones that help plants grow, also known as cytokinins, are also found in coconut water. These compounds are believed to have antiaging and cancer-fighting properties. However, to date no major studies have shown that coconut water wards off cancer.

The takeaway

The bottom line is that coconut water can be a great way to rehydrate after a hard, sweaty workout. Swap coconut water for a traditional sports drink and skip the added sugar, dyes, and other synthetic ingredients.

If you are trying to lose weight, it might be best to opt for water instead. The Academy of Nutrition and Dietetics also recommends choosing water if you haven’t sweat excessively, since coconut water does not rehydrate you any better than water does and it comes with extra calories and sugar.

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Nutrition News

Black Sesame seeds: advantages and more

by Pragati Singh
written by Pragati Singh

Black sesame seeds are tiny, flax seeds with oily flavours, which are grown over thousands of years on the fruit pods of the Sesamum Indium plant. Sesame seeds are produced in a range of colours, including black, brown, tan, grey, gold and white. Black sesame seeds are mostly manufactured in Asia, but are gaining worldwide prominence fast. The fact that black sesame seeds are healthier for your health could result in this increase in popularity, but you might ask if this assertion is right. This paper describes the nutritional content of black sesame seeds and how these seeds might contribute to good health.

Black sesame seed nutrition

Black sesame seeds are rich in a number of nutrients. Just 2 tablespoons (14 grams) of black sesame seeds contain:

  • Calories: 100
  • Protein: 3 grams
  • Fat: 9 grams
  • Carbs: 4 grams
  • Fiber: 2 grams
  • Calcium: 18% of the Daily Value (DV)
  • Magnesium: 16% of the DV
  • Phosphorus: 11% of the DV
  • Copper: 83% of the DV
  • Manganese: 22% of the DV
  • Iron: 15% of the DV
  • Zinc: 9% of the DV
  • Saturated Fat: 1 gram
  • Monounsaturated Fat: 3 grams
  • Polyunsaturated Fat: 4 grams

Black sesame seeds are a significant source of macrominerals and trace minerals in particular. Your body needs just modest amounts of trace minerals whereas vast quantities of macrominerals are necessary.

Increased consumption of macrominerals such as calcium and magnesium is linked to enhanced risk factors for heart disease, especially high blood pressure.

Some of the trace elements in black sesame seeds – iron, copper and manganese in particular – are vital for controlling your metabolism, your cell operation, and your immune system, and the flow of oxygen throughout your body.

Because more than half of a sesame seed is composed of oil, sesame seeds are also a good source of healthy monounsaturated and polyunsaturated fats.

The most recent scientific evidence suggests that replacing foods high in saturated fats with foods high in unsaturated fats may lower your risk of heart disease.

Health benefits of sesame seeds

Black sesame seeds are rich in nutrients that support optimal health, and regularly eating them may have specific benefits.

One reason why black sesame seeds could be so beneficial to health is due to the seeds’ effects on oxidative stress, particularly for people who are living with a chronic disease.

In one 8-week mouse study, consuming 0.45–0.9 mL of a black sesame seed extract per pound (1–2 mL per kg) of body weight daily improved insulin resistance, treated oxidative stress in the liver, and appeared to protect against obesity.

Furthermore, some human research has shown that black sesame seeds may help reduce oxidative stress.

A study in 30 people found that taking 2.5 grams of black sesame seed capsules per day for 4 weeks significantly decreased levels of malondialdehyde (MDA), one of the most commonly used biomarkers of oxidative stress.

Yet, human research is limited at this time, and more studies are needed.

Furthermore, because some studies used concentrated sesame seed extract, the results may not be the same for whole black sesame seeds. Thus, more randomized controlled studies in humans are needed.

Rich in antioxidants

Antioxidants are substances that play an important role in preventing or slowing different types of cell damage in your body. One type of cellular damage that antioxidants are believed to protect against is oxidative stress. Long-term oxidative stress may contribute to the development of many chronic conditions, including diabetes, heart disease, and cancer.

Some foods are better sources of antioxidants than others. Fruits, vegetables, nuts, and whole grains are some of the best sources. All sesame seeds contain antioxidants and healthy plant chemicals, but black sesame seeds appear to be a particularly rich source. It also appears that sprouted black sesame seeds could have even higher amounts of some antioxidants than seeds that have not yet sprouted.

May improve blood pressure

A small study in 30 adults found that taking a capsule containing 2.5 grams of black sesame seed meal daily for 4 weeks significantly decreased systolic blood pressure (the top number of a reading), while a placebo group did not experience changes.

Moreover, a systematic review of research on sesame seeds’ effects on blood pressure found that five out of seven clinical studies observed significant improvements in blood pressure.

Still, the researchers noted that studies with stronger methodology were needed to confirm these initial findings.

May have anticancer properties

Over the past few years, sesame seeds have been investigated for their anticancer properties.

Two of the compounds in black sesame seeds — sesamol and sesamin — are believed to contribute to their anticancer properties.

Sesamol has demonstrated its anticancer properties in multiple animal and test-tube studies.

These studies have observed the compound’s ability to combat oxidative stress and regulate various stages of cell lifecycle and signaling pathways — each of which plays a role in the development of cancer.

Sesamin plays a similar role in cancer prevention. The compound also appears to promote the destruction of cancer cells through apoptosis (programmed cellular death) and autophagy (the removal of damaged cells).

Human studies, as well as studies conducted with whole black sesame seeds rather than sesame seed concentrates, are still lacking. Therefore, it’s currently unclear how eating black sesame seeds affects cancer risk.

May promote healthy hair and skin

Sesame seed oils are often included in hair and skin products, such as soap, shampoo, and moisturizer. Therefore, you may wonder whether eating black sesame seeds is also good for hair and skin health.

While few studies have directly examined how eating black sesame seeds affects hair and skin, the seeds contain many nutrients known to encourage healthy hair and skin.

Some of these include:

  • iron
  • zinc
  • fatty acids
  • antioxidants

Other studies have investigated the topical application of sesame oil.

For example, a 2011 study found that sesame oil could block up to 30% of harmful ultraviolet (UV) light rays. UV light not only causes sunburns but also can lead to wrinkles, early aging of the skin, and even cancer.

Another more recent study in 40 people being treated in the emergency room for trauma to their extremities found that massaging the injured extremities with sesame seed oil significantly reduced pain.

However, neither of these studies used oil made from black sesame seeds specifically.

How to use black sesame seeds

Black sesame seeds can be purchased online or at most grocery stores.

The seeds are incredibly versatile when it comes to their culinary uses. They can easily be sprinkled onto salads, vegetables, and noodle and rice dishes. The seeds can even be used in baked goods or as a crunchy coating for fish.

Black sesame seeds can easily be processed into a milk or tahini paste, and black sesame seed oil can be used just as any other oil would be.

Black sesame seed extract can also be purchased as an oil or supplement in capsule form. There are currently no recommendations regarding how much black sesame seed extract to take, so it’s best to check with your healthcare provider before taking these supplements.

Although black sesame seeds are generally considered safe for most people, some may experience an allergic reaction. Therefore, it’s best to use caution if it’s your first time cooking with black sesame seeds.

The bottom line

Black sesame is a nutrient-rich oilseed that has been cultivated from the Sesamum indicum plant for thousands of years.

Some evidence supports the use of black sesame seeds to improve blood pressure and decrease oxidation in the body.

However, more research is needed to better understand the quantity and form of black sesame that’s needed to generate these effects.

Still, black sesame seeds are safe for most people without sesame allergies, and they make a delicious addition to many meals.

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Dietetics NewsExperts speakNutrition News

Rainy season foods for Kids – What to eat and What to avoid?

by Manisha Chopra
written by Manisha Chopra

Monsoon is a fun and refreshing time for everyone, especially kids. After a long scorching summer, the cool breeze and the rains feels like a treat to us. Many children often like getting wet in the rain and that really can be a lot of fun for them. However, apart from the good things, the sudden change in the weather can bring all sorts of germs and bacteria that cause infections and diseases. Here are some foods for kids that they should eat and avoid during rainy season:

Foods that boost the child’s immunity during rainy season

Following are some foods that parents should try to include in their kids’ diet so that his/her immune system becomes strong enough to fight off diseases:

  1. Garlic: Garlic is rich in anti-oxidants that help in boosting immunity and aso in regulating their body’s mechanism.
  2. Turmeric: Turmeric is a superfood having anti-bacterial, anti-inflammatory, anti-fungal and anti-viral properties. That is why turmeric is a must have during rainy seasons.
  3. Green vegetables: Green vegetables are rich in nutrients and are very healthy to eat during rainy season, They build up the immunity systems of the kids and help them fight off infections.
  4. Seasonal fruits: It is very important to eat season fruits during rainy season. They are packed with a number of nutrients and also help the children to fight off any disease or infection.
  5. Dal: Dal is rich in proteins which are very much essential for kids during raining season. It gives a lot of energy and keep the immunity system of the kids strong and healthy.
  6. Soups: Hot soups give a lot of warmth and comfort during rainy season, that is very much needed. Soups are one of the best things to make your children drink during rainy season.
  7. Dry fruits, nuts and seeds: These are the best option for tea time snacks for kids. Cashews, walnuts and almonds help a lot during rainy season.
  8. Beetroot: Beetroot contains numerous amounts if vitamins, folic acids, minerals and potassium. It is very healthy and detoxifies the body. Kids may experience a lot of stamina after having beetroot.
  9. Kadha: Making your kids drink kadha in rainy season will ensure that their immunity system is boosted and they are very well able to fight off infections and diseases.

 

Foods that children should avoid during rainy season

Following are some foods that parents should strictly not add to their kids’ diet as they may weaken the immunity system and make their children prone to infections and diseases:

  1. Oily and fried food: Fried foods are not very healthy to eat during rainy season as they slow down the process of digestion.
  2. Ice creams: Ice creams are among kids’ favourites but they can cause much harm during rainy season. Kids may get infected and catch cough and cold after having ice creams or ice lollies.
  3. Fish: It is better to avoid fish or any other sea food during rainy season as fish breed during this time so it may affect their quality and taste.
  4. Mangoes: Mangoes if eaten in rainy season can cause acne, skin problems and digestive problems. The risk increases if a child already has digestive or skin problems.
  5. Curd: Due to its cooling properties, curd is better not to have in rainy season. Having curd makes you prone to diseases and catching cold.
  6. Soft drinks: Soft drinks reduce the number of minerals that are present in their body. This leads to a reduction in enzyme activities. This means that soft drinks will make your kids’ digestive system weak and they may easily get sick.
  7. Street food: Street food is one of the main reasons why children get ill during the rainy season. Chances of contamination are very high in the food that is sold on the streets. Therefore, it is very important to say a strict no to pani puris, bhel puris, momos, etc. Also, avoid eating out at restaurants as much as possible.

 

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Nutrition News

Plant based diet increases immunity, include it in your diet

by Vaishali Sharma
written by Vaishali Sharma

By: Ms Preeti Seth, Nutritionist and Cosmetologist and the founder of PACHOULI WELLNESS CLINIC

It is said that what we eat has a huge impact on our health. People having a well-balanced diet tend to be healthier and fit. At the same time, their immune system is also stronger than the rest, which helps in avoiding the risk of diseases and infections. To increase immunity, the body needs essential vitamins, minerals, dietary fiber, protein and anti-oxidants, for which it is necessary to consume nutrient-rich food every day.

In this time of pandemic, everyone wants to keep their health better and one of the best way to do this is through a plant-based diet. For immunity, heart health and bone health, you need to include plant foods in your diet. For this it is not necessary that you completely eliminate animal foods from your diet, but you can reduce their intake.

What is a Plant-Based Diet?

Plant-based diets mainly consist of foods derived from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and pulses.

Plant-Based Diet Benefits

  1. Plants contain fiber that lowers cholesterol, stabilizes sugar levels and improves bowel movements. 
  2. Plant based diet is helpful for digestion. It helps the body absorb nutrients from food, which boosts your immune system and reduces inflammation.
  3. To improve health, it is very important to exercise and control weight. Being overweight leads to hormonal imbalances and problems related to obesity. Following a plant-based diet can help with weight loss. 
  4. According to WHO, every healthy person should eat an average of 2 cups of fruits, 2.5 cups of plants (leafy foods) and 180 grams of grains every day.
  5. Plant-based diets are rich in anti-oxidants that help deal with stress and protect the body from the effects of free radicals. 
  6. Due to COVID-19, we all are facing some kind of stress and anxiety, which affects our mental health. Anti-oxidants help in getting relief from these mental conditions.
  7. Plant-based diet contains omega-3 which plays a beneficial role in reducing inflammation inside the body.

 

Best Plant-Based Diet

Below are some healthy plant-based foods that can help in meeting the intake of proteins, minerals and vitamins: –

Most people do not eat enough vegetables. Vegetables like kale, broccoli, spinach, etc. generally contain high amounts of vitamins A and C, which help in boosting immunity. Green leafy foods have anti-oxidant and anti-inflammatory properties that can help reduce the risk of diseases.

 

Plant proteins activate cells which increase the body’s ability to fight infection. Legumes, lentils, peas and nuts are good sources of protein. 

Zinc present in pumpkin seeds, sesame seeds and hemp seeds is a powerful nutrient that is beneficial for immunity. The magnesium found in these improves your mood by increasing the production of serotonin.

Vitamin C and D are found in oranges, capsicum, melons and strawberries etc. Vitamin D helps to strike a balance between physical and mental health.

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Nutrition News

‘Good cholesterol’ might protect liver from inflammation: Study

by Vaishali Sharma
written by Vaishali Sharma

A new study by researchers from the Washington University School of Medicine in St. Louis suggests that one type of high-density lipoprotein (HDL) has a previously unknown role in protecting the liver from injury. This study is published in the journal Science.

HDL protects the liver by blocking inflammatory signals produced by common gut bacteria. HDL is mostly known for mopping up cholesterol in the body and delivering it to the liver for disposal.

However, in the new study, the researchers identified a special type of HDL called HDL3 that, when produced by the intestine, blocks gut bacterial signals that cause liver inflammation.

If not blocked, these bacterial signals travel from the intestine to the liver, where they activate immune cells that trigger an inflammatory state, which leads to liver damage.

“Even though HDL has been considered ‘good cholesterol,’ drugs that increase overall HDL levels have fallen out of favor in recent years because of clinical trials that showed no benefit in cardiovascular disease,” said senior author Gwendalyn J. Randolph, PhD, the Emil R. Unanue Distinguished Professor of Immunology.

Randolph added, “But our study suggests that raising levels of this specific type of HDL, and specifically raising it in the intestine, may hold promise for protecting against liver disease, which, like heart disease, also is a major chronic health problem.” In the study, the researchers showed that HDL3 from the intestine protects the liver from inflammation in mice, reports ANI.

Any sort of intestinal damage can impact how a group of microbes called Gram-negative bacteria can affect the body. Such microbes produce an inflammatory molecule called lipopolysaccharide that can travel to the liver via the portal vein. The portal vein is the major vessel that supplies blood to the liver, and it carries most nutrients to the liver after food is absorbed in the intestine.

Substances from gut microbes may travel along with nutrients from food to activate immune cells that trigger inflammation. In this way, elements of the gut microbiome may drive liver disease, including fatty liver disease and liver fibrosis, in which the liver develops scar tissue.

Randolph became interested in this topic through collaboration with two Washington University surgeons, Emily J. Onufer, MD, a surgical resident, and Brad W. Warner, MD, the Jessie L. Ternberg PhD, MD, Distinguished Professor of Pediatric Surgery and chief surgeon at St. Louis Children’s Hospital, both co-authors on the study.

Some premature infants develop a life-threatening condition called necrotizing enterocolitis, an inflammation of the intestine that can require a portion of the intestine to be surgically removed. Even after a successful bowel surgery, such babies often develop liver disease, and Onufer and Warner wanted to understand why.

“They were studying this problem in a mouse model of the condition: They remove a portion of the small intestine in mice and study the liver fibrosis that results,” Randolph said. “There were hints in the literature that HDL might interfere with lipopolysaccharide’s detection by immune cells and that the receptor for lipopolysaccharide might be linked to liver disease following the bowel surgery.

“However, no one thought that HDL would directly move from the intestine to the liver, which requires that it enter the portal vein,” she said. “In other tissues, HDL travels out through a different type of vessel called a lymphatic vessel that, in the intestine, does not link up to the liver. We have a very nice tool in our lab that lets us shine light on different organs and track the HDL from that organ. So, we wanted to shine light on the intestine and see how the HDL leaves and where it goes from there. That’s how we showed that HDL3 leaves only through the portal vein to go directly to the liver.”

As the HDL3 makes this short journey down the portal vein, it binds to a protein called LBP — lipopolysaccharide binding protein — which binds to the harmful lipopolysaccharide. When the harmful lipopolysaccharide is bound to this complex, it is blocked from activating immune cells called Kupffer cells. These are macrophages that reside in the liver and, when activated by lipopolysaccharide, can drive liver inflammation.

As a complex of proteins and fats, HDL3 uses its partnership with LBP to bind to lipopolysaccharide. When LBP is part of the HDL3 complex, it prevents the harmful bacteria molecule from activating the liver Kupffer cells and inducing inflammation, according to experiments conducted by first author Yong-Hyun Han, PhD, when he was a postdoctoral researcher in Randolph’s lab. Han is now on the faculty of Kangwon National University in South Korea.

“We think that LBP, only when bound to HDL3, is physically standing in the way, so lipopolysaccharide can’t activate the inflammatory immune cells,” Han said. “HDL3 is essentially hiding the harmful molecule. However, if LBP is binding to lipopolysaccharide and HDL3 is not present, LBP is not able to stand in the way. Without HDL3, LBP is going to trigger stronger inflammation.”

The researchers showed that liver injury is worse when HDL3 from the intestine is reduced, such as from surgical removal of a portion of the intestine.

“The surgery seems to cause two problems,” Randolph said. “A shorter intestine means it’s making less HDL3, and the surgery itself leads to an injurious state in the gut, which allows more lipopolysaccharide to spill over into the portal blood. When you remove the part of the intestine that makes the most HDL3, you get the worst liver outcome.

When you have a mouse that cannot genetically make HDL3, liver inflammation is also worse. We also wanted to see if this dynamic was present in other forms of intestinal injury, so we looked at mouse models of a high-fat diet and alcoholic liver disease.”

ANI reported that in all of these models of intestinal injury, the researchers found that HDL3 was protective, binding to the additional lipopolysaccharide released from the injured intestine and blocking its downstream inflammatory effects in the liver.

The researchers further showed that the same protective molecular complexes were present in human blood samples, suggesting a similar mechanism is present in people. They also used a drug compound to increase HDL3 in the intestines of mice and found it to be protective against different types of liver injury. While the drug is only available for animal research, the study reveals new possibilities for treating or preventing liver disease, whether it stems from damage to the intestine caused by high-fat diets, alcohol overuse or physical injury, such as from surgery.

“We are hopeful that HDL3 can serve as a target in future therapies for liver disease,” Randolph said. “We are continuing our research to better understand the details of this unique process.”

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