Cilantro and coriander are the names used in the United States to describe two different parts of the same plant, Coriandrum sativum. It’s an annual herb, which means it blooms and must be replanted yearly. Cilantro is used to describe the green, citrus-flavored leaves. Coriander is the common name for the plant’s light brown seeds, which are dried and used as a cooking spice. Exactly what you call, or how you use, this amazing plant varies depending on where you live in the world, but its health benefits remain the same. Cilantro can help cleanse the body of toxic metals, it’s an incredible source of antioxidants, it’s loaded with vitamins and minerals, and it has a long history of culinary and therapeutic use.
Cilantro Nutritional Facts
A great source of vitamins and minerals, cilantro should be considered a superfood, or at least a “superherb.” A small amount delivers the full daily value of vitamin A and K and is rich in vitamin C, potassium, and manganese. Cilantro is a great, low-calorie option for those who want to add more nutrients and flavor to their diet.
Cilantro and Toxic Metal Cleansing
Beyond its nutritional benefits, cilantro is a powerful, cleansing agent that specifically targets toxic metals. We are constantly exposed to toxic metals like aluminum, arsenic, and cadmium. Toxic metals tend to accumulate in the endocrine system, muscle tissue, and even deep within the bones. Once these metals reach dangerous levels, many serious health problems occur. Common side effects of toxic metal exposure include hormone imbalance, oxidative stress from free radicals, and, in extreme cases, impaired organ function. Don’t wait to experience harsh side effects before cleansing your body.Mercury, for example, can have a devastating effect on your health. Many people who suffer from mercury exposure report feeling more clear headed after consuming large amounts of cilantro over an extended period.Exposure to lead is also far more common than many people realize and has many adverse effects on the body. In animal studies, cilantro has been observed to protect against lead-induced oxidative stress.Cilantro helps cleanse the body of toxic metals by supporting the body’s natural detoxification processes. Compounds in cilantro leaf bind to toxic metals and loosen them from affected tissue. This process allows metals to be released from the body naturally. You can access these benefits by consuming the raw leaves or ingesting concentrated extracts. Unfortunately, fresh cilantro goes bad very quickly. If you want to be sure to always have access to its detoxification power, supplements may be a good alternative.
Additional Benefits of Cilantro
- Antioxidant Support: Cilantro has strong antioxidant activity.
- Promotes Heart Health: Cilantro may help prevent cardiovascular damage.
- Provides a Mood Boost: Cilantro has been shown to promote calm feelings.
- Promotes Normal Blood Sugar Levels: Some studies report that cilantro encourages normal blood sugar levels.
- Supports Restful Sleep: Cilantro may help improve sleep quality.
- Supports Healthy Cells: Coriander seed oil possesses antioxidant properties that may reduce oxidative stress.
- Encourages Fungal Balance: Research conducted by The Dental School of Piracicaba in Brazil reported that cilantro oil has potential against an oral form of the candida fungus.
- Fights Harmful Organisms: Cilantro has demonstrated neutralizing activity against several types of harmful organisms.
- Encourages Brain Health: Cilantro may help support neurological health by discouraging oxidative stress.
- Promotes Normal Fluid Balance: Coriander seed encourages normal fluid balance and urine flow.
- Supports Bone Health: Vitamin K supports healthy bones, and eating even a small amount of cilantro provides the recommended daily serving of vitamin K.
- Nutritional Support for Eye Health: Cilantro contains nutrients, including vitamin A, which support eye health.
- Natural Food Preservative: Cilantro leaves and coriander seed are used to produce essential oils that act as natural food preservatives.
- Digestive Support: James A. Duke, Ph.D., a former botanist for the U.S. Department of Agriculture and author of “The CRC Handbook of Medicinal Herbs,” has praised cilantro for the way it supports the digestive system. He recommends drinking tea made from the leaves for any form of stomach discomfort. Additionally, cilantro may encourage normal bowel movements.
11 Proven Health Benefits of Garlic
"Let food be thy medicine, and medicine be thy food."Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.He actually used to prescribe garlic to treat a variety of medical conditions.Well... modern science has recently confirmed many of these beneficial health effects.Here are 11 health benefits of garlic that are supported by human research studies.
1. Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties
Garlic is a plant in the Allium (onion) family.It is closely related to onions, shallots and leeks.It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.However, throughout ancient history, the main use of garlic was for its health and medicinal properties(1).Its use was well documented by all the major civilizations... including the Egyptians, Babylonians, Greeks, Romans and the Chinese (2).The entire "head" is called a garlic bulb, while each segment is called a clove. There are about 10-20 cloves in a single bulb, give or take.We now know that most of the health effects are caused by one of the sulfur compounds formed when a garlic clove is chopped, crushed or chewed.This compound is known as allicin, and is also responsible for the distinct garlic smell.Allicin enters the body from the digestive tract and travels all over the body, where it exerts its potent biological effects (which we'll get to in a bit).
BOTTOM LINE: Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits.
2. Garlic Is Highly Nutritious, But Has Very Few Calories
Calorie for calorie, garlic is incredibly nutritious.A 1 ounce (28 grams) serving of garlic contains (3):
- Manganese: 23% of the RDA
- Vitamin B6: 17% of the RDA
- Vitamin C: 15% of the RDA
- Selenium: 6% of the RDA
- Fiber: 0.6 gram
- Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1
Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.
BOTTOM LINE: Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.
3. Garlic Can Combat Sickness, Including the Common Cold
Garlic supplementation is known to boost the function of the immune system.One large 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with placebo (4).The average length of cold symptoms was also reduced by 70%, from 5 days in placebo to just 1.5 days in the garlic group.Another study found that a high dose of garlic extract (2.56 grams per day) can reduce the number of days sick with cold or flu by 61% (5).If you often get colds, then adding garlic to your diet could be incredibly helpful.
BOTTOM LINE: Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.
4. The Active Compounds in Garlic Can Reduce Blood Pressure
Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.High blood pressure, or hypertension, is one of the most important drivers of these diseases.Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure (6, 7, 8).In one study, aged garlic extract at doses of 600-1,500 mg was just as effective as the drug Atenolol at reducing blood pressure over a 24 week period (9).Supplement doses must be fairly high to have these desired effects. The amount of allicin needed is equivalent to about four cloves of garlic per day.
BOTTOM LINE: High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.
5. Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease
Garlic can lower total and LDL cholesterol.For those with high cholesterol, garlic supplementation appears to reduce total and/or LDL cholesterol by about 10-15% (10, 11, 12).Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL (6, 7, 13, 14, 15).Garlic does not appear to lower triglyceride levels, another known risk factor for heart disease (10, 12).
BOTTOM LINE: Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.
6. Garlic Contains Antioxidants That May Help Prevent Alzheimer's Disease and Dementia
Oxidative damage from free radicals contributes to the aging process.Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage (16) .High doses of garlic supplements have been shown to increase antioxidant enzymes in humans (5, 17), as well as significantly reduce oxidative stress in those with high blood pressure (6).The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may help prevent common brain diseases like Alzheimer's disease and dementia (17, 18).
BOTTOM LINE:Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer's disease and dementia.
7. Garlic May Help You Live Longer
Effects on longevity are basically impossible to prove in humans.But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.
BOTTOM LINE:Garlic has known beneficial effects on common causes of chronic disease, so it makes perfect sense that it could help you live longer.
8. Athletic Performance Can Be Improved With Garlic Supplementation
Garlic was one of the earliest "performance enhancing" substances.It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of labourers.Most notably, it was administered to Olympic athletes in ancient Greece (19).Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.Subjects with heart disease that took garlic oil for 6 weeks had a reduction in peak heart rate of 12% and improved their exercise capacity (20).However, a study on nine competitive cyclists found no performance benefits (21).Other studies suggest that exercise-induced fatigue may be reduced with garlic (2).
BOTTOM LINE:Garlic can improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.
9. Eating Garlic Can Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure (22).Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.
BOTTOM LINE:Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.
10. Garlic May Improve Bone Health
No human trials have measured the effects of garlic on bone loss.However, rodent studies have shown that it can minimise bone loss by increasing estrogen in females (23, 24, 25, 26).One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency (27).This suggests that this garlic may have beneficial effects on bone health in women.Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis (28).
BOTTOM LINE: Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.
11. Garlic Is Easy to Include in Your Diet and Tastes Absolutely Delicious
The last one is not a health benefit, but still important.It is the fact that it is very easy (and delicious) to include garlic in your current diet.It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.The minimum effective dose for therapeutic effects is one clove eaten with meals, two or three times a day.However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.If you have a bleeding disorder or are taking blood thinning medications, then talk to your doctor before increasing your garlic consumption.The active compound allicin only forms when garlic is crushed or cleaved when it is raw. If you cook it before crushing it, then it won't have the same health effects.Therefore, the best way to consume garlic is raw, or to crush and cut it and leave it out for a while before you add it to your recipes.My favorite way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix with extra virgin olive oil and a bit of salt. This a healthy and super satisfying dressing.
10 HEALTH BENEFITS OF JALAPENO PEPPERS
LIKE TO SPICE UP YOUR FOOD WITH SOME JALAPENOS?
If so, did you also know jalapeno peppers provide you with plenty of health benefits? If not, read on to find out the healthy wonders of this pepper.
1. Weight loss:
Peppers contain a chemical known as capsaicin, which is actually what gives peppers their hot properties. Capsaicin is also good for helping you lose weight, and is commonly found in many weight loss pills and supplements. How does capsaicin help you lose weight? Very simply. It literally burns away calories and fat. So that hot feeling you get from eating peppers is also burning away the pounds.
Capsaicin also acts as an anti-inflammatory, which makes it great for reducing swelling and pain in those who suffer from arthritis. So stock up on some jalapeno peppers if you have arthritis.
A study by British scientists at the University of Nottingham and another study by the American Association of Cancer Research reports that the capsaicin found in peppers actually is able to kill some cancer cells, specifically prostate cancer cells. Does this mean a cure for cancer is just around the corner? We can always hope.
The capsaicin in peppers is also known to block the neuropeptide known as Substance P, which is a main pain transmitter to the brain. What this means is that peppers can actually help to ease pain. So get some jalapenos if you are having headaches, and let those pains go away.
5. Nasal Congestion:
This one might seem a bit obvious. The heat in peppers, again caused by capsaicin, clears the sinuses. It even helps to fight sinus infections by cleansing the airways. This means you can literally breath easier with the help of jalapeno peppers.
Peppers might not be able to cure stomach ulcers, but they can prevent the ulcers from happening in the first place. How? Peppers kill bad bacteria in the stomach and intestines, and often this bacteria is what leads to stomach ulcers.
7. High Blood Pressure:
Jalapenos are a chili pepper, and chili peppers commonly have lots of flavinoids, Vitamin C and Vitamin A. And guess what those things are good for? Lowering one’s blood pressure.
8. Fluid Loss:
Too much fluid in the body can be bad in multiple ways, but most commonly it’s bad for the heart. See, all that fluid can build up around the heart, thus putting a strain on the heart and potentially damaging it. One sign of too much fluid retention is swollen ankles. Another symptom is difficulty in breathing, because the fluid is putting pressure on the lungs. Check with your doctor if you believe you might suffer from too much fluid in your body, and also ask him or her about peppers. Why? Because peppers cause you to sweat, and the more you sweat, the less fluid there is in your body.
9. Heart Attack:
Numerous studies have shown that in countries where peppers are common in the diet, the citizens there have fewer heart attacks. Many of the benefits of peppers listed above can help against heart attacks, but some studies have also shown that peppers inhibit the buildup of fibrin in the body, and fibrin is a major ingredient for blood clots to form.
10. Anti-Oxidant Properties
Because of the flavinoids and vitamins found in jalapeno peppers, these peppers are excellent anti-oxidants, which means they work within the bloodstream to help the body fight off and heal from damaging cells.
What Are the Benefits of Lime Juice?
Lime juice is a sour, tart liquid that is obtained from the fruit of the Citrus aurantifolia, a shrubby citrus tree that is native to Asia. A small, green fruit related to the lemon, lime fruit is pale green with a juicy pulp. Widely used for both culinary and non-culinary purposes, it is among the most popular citrus juices available on the market today. Once you are aware of the health benefits that lime juice offers, you may want to find a way to get it in your diet.
Dietary Vitamin C
Drinking lime juice helps to meet the body’s daily requirement for vitamin C. The USDA reports that a cup of freshly squeezed lime juice contains 72.6 milligrams of Vitamin C. Vitamin C is an essential nutrient that is needed for the growth and repair of tissues, as well as the repair and maintenance of our bones and teeth, according to the University of Maryland Medical Center. It also helps the body to produce collagen, a protein that plays a vital role in the production of blood vessels, skin, tendons, ligaments and cartilage.
Limes contain unique active compounds called flavonol glycosides, which not only offer anticancer and antioxidant benefits, but also have antibiotic properties. The antibiotic properties of these compounds have been shown to protect against the contraction of cholera, a disease caused a bacteria called Vibrio cholera. Research conducted in West Africa, published in "Tropical Medicine and International Health," shows that drinking lime juice with the main meal protects participants against this disease.
Anti-carcinogenic Lime juice has potent anti-carcinogenic properties. J. Robert Hatherill Ph.D., a research scientist, writes that limes and other citrus fruit contain a variety of cancer-fighting compounds called flavonoids. Flavonoids are a family of naturally-occurring compounds found in many fruit and vegetables. In his book “Eat To Beat Cancer,” he reports that the biological activity of citrus juice flavonoids have anti-cancer effects that prevent the invasion of cancer cells. These compounds also powerfully inhibit the growth of tumor cells. He notes that the juice has most cancer-fighting clout when it is drunk fresh.
Limes contain eight different kinds liminoids, which are compounds that promote the activity of an enzyme in the liver called glutathione-S-transferase or GST, according to Hatherill. This liver enzyme detoxifies a variety of cancer-causing chemicals. In effect, it deactivates these harmful chemicals, turning them into harmless chemicals that are then removed from the body in your urine.
From the Inside Out
When your body processes nutrients, they oxidize. The results of this process are molecules that have an uneven number of electrons and are called free radicals. Free radicals start a chain reaction within your body, causing other molecules to oxidize. This entire process leads to a degradation of cells, which contributes to aging and damaged tissues. Certain vitamins, including vitamins A and C, act as antioxidants. Antioxidants absorb the brunt of the free radical chain reaction and allow them to be passed harmlessly from the body via the urine. According to the USDA National Nutrient database, 100 grams of raw lime contains 29.1mg vitamin C and 50 IU vitamin A. Adding limes to your diet can reduce free radical circulation within your body, leading to reduced tissue damage and fewer signs of aging, which in turn can lead to a brighter, more youthful complexion.
WHITE WINE VINEGAR
Health Benefits Of Wine Vinegar
Everybody knows that apple cider vinegar is very beneficial for human health and that it has numerous uses, both internally and externally. Wine vinegar seems to be less popular among the health enthusiasts, but this is not very fair, as wine vinegar also possesses certain beneficial properties.
About Wine Vinegar
Every type of vinegar is obtained in a two-stage fermentation process. First, the yeast converts juice into alcohol. Then, the bacteria converts alcohol into acid. Any fruit or food item containing sugar can be used for this fermentation process. The most popular types of vinegar are made from apples and grapes. If the apples are used, the resulting product is apple cider vinegar. With grapes, the fermentation can produce either balsamic or wine vinegar.Wine vinegar is the most commonly used type of vinegar in the Mediterranean countries and Central Europe. It is made from red or white wine, and its quality, much like the wine, can vary from modest to excellent. Wine vinegar is less acidic than apple cider or white vinegar.
Health benefits of wine vinegar
Since it is made from wine, this type of vinegar keeps some of the qualities and benefits associated with wine. Wine is known for its ability to slow down aging processes, improve the lung functioning, clean the arteries, prevent coronary heart disease and prevent certain types of cancer.Studies performed in Europe have shown that wine vinegar can significantly lower the glycemic index. Those studies observed the effect of vinegar after a meal consisting of only high-carbohydrate white bread, which would normally raise the glycemic index. It has been confirmed that the post-meal glycemic index was lower in persons who ate the same meal but followed it with vinegar.Diets maintaining low glycemic index are an efficient way to prevent diabetes type 2 and some forms of cardiovascular disease.Wine vinegar contains the same antioxidants as wine, namely resveratrol and catechins. These antioxidants have been proven to be very useful in protection of cardiovascular health.Wine vinegar is great if used in salads and marinades. If consumed daily, its effects on the overall health will be extraordinary. However, wine vinegar can also be applied topically. It has astringent properties and it can be used for skin irritations, cuts, bruises.It is better to use white wine vinegar instead of red wine vinegar, in order to avoid color stains on the skin. Wine vinegar can be used as a relief for jellyfish stings, and if added to the bath water in the tub, it can help with sunburns.