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Thursday, 27 February 2014

The Amazing Health Benefits Of Grapefruit

Tart and tangy with an underlying sweetness, grapefruit has a juiciness that rivals that of the ever popular orange and sparkles with many of the same health promoting benefits. Although available throughout the year, they are in season and at their best from winter through early spring.
Grapefruits usually range in diameter from four to six inches and include both seed and seedless and pink and white varieties. The wonderful flavor of a grapefruit is like paradise as is expressed by its Latin name, Citrus paradisi. 

Grapefruit, pink, fresh
0.50 medium
(128.00 grams)
Calories: 41
GI: low
NutrientDRI/DV

 vitamin C58.7%

 vitamin A39.5%


 copper6.6%

 fiber5.6%


 biotin4.2%

 vitamin B14.1%

This chart graphically details the %DV that a serving of Grapefruit provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Grapefruit can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Grapefruit, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Rich in the Nutritional Powerhouse Vitamin C

Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like grapefruit may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have suggested that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Enjoy Benefits from the Antioxidant Lycopene

The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. (PLEASE NOTE: Lycopene is only found in pink and red grapefruit. White grapefruit does not provide this carotenoid.) Lycopene appears to have anti-tumor activity. Among the common dietary carotenoids, lycopene has the highest capacity to help fight oxygen free radicals, which are compounds that can damage cells.
Choosing to regularly eat lycopene-rich foods, such as pink grapefruit, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)
In this case-control study involving 130 prostate cancer patients and 274 hospital controls, men drinking the most green tea were found to have an 86% reduced risk of prostate cancer compared, to those drinking the least.
A similar inverse association was found between the men's consumption of lycopene-rich fruits and vegetables such as tomatoes, apricots, pink grapefruit, watermelon, papaya, and guava. Men who most frequently enjoyed these foods were 82% less likely to have prostate cancer compared to those consuming the least lycopene-rich foods.
Regular consumption of both green tea and foods rich in lycopene resulted in a synergistic protective effect, stronger than the protection afforded by either, the researchers also noted.
Practical Tips: Get in the habit of drinking green tea and eating lycopene-rich foods.
  • Take a quart of iced green tea to work and sip throughout the day or take it to the gym to provide prostate protection while replenishing fluids after your workout.
  • Pack a ziploc bag of apricots and almonds in your briefcase or gym bag for a handy snack.
  • Start your breakfast with a half grapefruit or a glass of grapefruit, apricot, papaya or guava juice.
  • Begin lunch or dinner with some spicy tomato juice on the rocks with a twist of lime. Snack on tomato crostini: in the oven, toast whole wheat bread till crusty, then top with tomato sauce, herbs, a little grated cheese, and reheat until the cheese melts.
  • Top whole wheat pasta with olive oil, pine nuts, feta cheese and a rich tomato sauce for lunch or dinner.
  • For a delicious dessert, drizzle a little honey over a half grapefruit and broil for 2 minutes. Serve topped with a fresh mint leaf.

Grapefruit Juice Ranked among Those Highest in Antioxidant Activity

Not all fruit juices are the same. They differ markedly in the variety of phenolic compounds and antioxidant activity, according to Alan Crozier, Professor of Plant Biochemistry and Human Nutrition, who, with colleagues at the University of Glasgow, evaluated 13 commercially available popular juices.
Concord grapes came out on top with the highest and broadest range of polyphenols and the highest overall antioxidant capacity. (The main components in purple grape juice were flavan-3-ols, anthocyanins, and hydroxycinnamates, together accounting for 93% of the total phenolic content.)
Other top scorers were cloudy apple juice, cranberry juice and grapefruit juice.
Results for the red grape juice were said to be equal to those for a Beaujolais red wine. Interestingly, however, white grape juice, mainly containing hydroxycinnamates, had the lowest total phenolic content.
The products analyzed were: Spray Classic Cranberry; Welch's Purple Grape; Tesco Pure Pressed Red Grape; Pomegreat Pomegranate; Tesco Pure Apple (clear); Copella Apple (cloudy); Tesco Pure Grapefruit; Tesco Value Pure Orange (concentrate); Tropicana Pure Premium Smooth Orange (squeezed); Tropicana Pure Premium Tropical Fruit; Tesco Pure Pressed White Grape; Tesco Pure Pineapple; Del Monte Premium Tomato.
Dr. Crozier's findings come shortly after those of the Kame project, which indicated that long-term fruit juice consumption can provide protection against Alzheimer's disease (Dai et al., Am J Med), and suggest that, since each fruit juice contains its own array of protective phenols, drinking a variety may offer the best protection. Practical Tip: "The message is to mix these juices during the week. That way you will get all the compounds with anti-oxidant activity. If you drink only one juice you risk missing out on the compounds in the others," explained Crozier.

Limonoids Promote Optimal Health

Phytonutrients in grapefruit called limonoids inhibit tumor formation by promoting the formation of glutathione-S-transferase, a detoxifying enzyme. This enzyme sparks a reaction in the liver that helps to make toxic compounds more water soluble for excretion from the body. Pulp of citrus fruits like grapefruit contain glucarates, compounds that may help prevent breast cancer.
In animal studies and laboratory tests with human cells, limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon. Now, scientists from the US Agricultural Research Service (ARS) have shown that our bodies can readily absorb and utilize a very long-acting limonoid called limonin that is present is citrus fruits in about the same amount as vitamin C.
In citrus fruits, limonin is present in the form of limonin glucoside, in which limonin is attached to a sugar (glucose) molecule. Our bodies easily digest this compound, cleaving off the sugar and releasing limonin.
In the ARS study, 16 volunteers were given a dose of limonin glucoside in amounts ranging from those that would be found in from 1 to 7 glasses of orange juice. Blood tests showed that limonin was present in the plasma of all except one of the subjects, with concentrations highest within 6 hours after consumption. Traces of limonin were still present in 5 of the volunteers 24 hours after consumption!
Limonin's bioavailability and persistence may help explain why citrus limonoids are potent anti-carcinogens that may prevent cancerous cells from proliferating. Other natural anti-carcinogens are available for much less time; for example, the phenols in green tea and chocolate remain active in the body for just 4 to 6 hours.
The ARS team is now investigating the potential cholesterol-lowering effects of limonin. Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding, so higher levels of apo B translate to higher levels of LDL cholesterol.

Grapefruit Lowers Cholesterol

Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis. In one study, animals fed a high-cholesterol diet plus grapefruit pectin had 24% narrowing of their arteries, while animals fed the high-cholesterol diet without grapefruit pectin had 45% narrowing.
Both blond and red grapefruit can reduce blood levels of LDL ("bad") cholesterol, and red grapefruit lowers triglycerides as well, shows a study published in the Journal of Agricultural and Food Chemistry.
Israeli researchers from the Hebrew University in Jerusalem first tested the antioxidant potential of blond and red grapefruits and then their cholesterol-lowering potential in humans. The test tube research showed that red grapefruit contains more bioactive compounds and total polyphenols than blond, but both grapefruits are comparable in their content of fiber, phenolic and ascorbic acids, and the flavonoid, naringinen, although red grapefruit contains slightly more flavonoids and anthocyanins.
In this recent study, participants added either red grapefruit, blond grapefruit or no grapefruit to their daily diet. The results indicated that both types of grapefruit appeared to lower LDL cholesterol in just 30 days: total cholesterol by 15.5% in those eating red grapefruit and 7.6% in those eating blond grapefruit; LDL cholesterol by 20.3% and 10.7% respectively; and triglycerides by 17.2% and 5.6% respectively. No changes were seen in the control group (those that didn't eat any grapefruit).
Both red and blond grapefruits both positively influenced cholesterol levels, but red grapefruit was more than twice as effective, especially in lowering triglycerides. In addition, both grapefruits significantly improved blood levels of protective antioxidants. Red grapefruit's better performance may be due to an as yet unknown antioxidant compound or the synergistic effects of its phytonutrients, including lycopene.
In response to this rapid and very positive outcome, the researchers concluded that adding fresh red grapefruit to the diet could be beneficial for persons with high cholesterol, especially those who also have high triglycerides.
One caveat, however: Compounds in grapefruit are known to increase circulating levels of several prescription drugs including statins. For this reason, the risk of muscle toxicity associated with statins may increase when grapefruit is consumed. (See our Individual Concerns section for more information.)

Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink grapefruit juice. A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 liter of grapefruit, apple or orange juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.

Protection against Colon Cancer

Not only are grapefruit rich in vitamin C, but new research presented at the 228th National Meeting of the American Chemical Society provides two more reasons to drink grapefruit juice: protection against lung and colon cancer.
In humans, drinking three 6-ounce glasses of grapefruit juice a day was shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke. In rats whose colons were injected with carcinogens, grapefruit and its isolated active compounds (apigenin, hesperidin, limonin, naringin, naringenin, nobiletin) not only increased the suicide (apoptosis) of cancer cells, but also the production of normal colon cells.
Researchers also confirmed that grapefruit may help prevent weight gain by lowering insulin levels.

Grapefruit's Naringenin Repairs DNA

Naringenin, a flavonoid concentrated in grapefruit, helps repair damaged DNA in human prostate cancer cells (cell line LNCaP), reports a lab study published in theJournal of Nutritional Biochemistry.
The risk of prostate cancer, the most commonly diagnosed cancer in men in the U.S, increases with age since the older we become, the more times our cells have divided and the greater the chance for DNA mutations to occur. DNA repair is one of the body's primary defense mechanisms against the development of cancer since it removes potentially cancer-causing mutations in cells.
Naringenin helps restore health to damaged DNA by inducing two enzymes that repair DNA during the replication stage. These enzymes, 8-oxoguanine-DNA glycosylase 1 (hOGG1), and DNA polymerase beta (DNA poly beta), are both involved in the DNA base excision repair (BER) pathway.
The scientists in this study exposed cell cultures to 80 micromoles per liter, an amount we cannot achieve by consuming grapefruit since research indicates that only between 2 and 15% flavonoids in the food we consume are absorbed in the GI tract, and plasma concentrations after eating flavonoid-rich foods range from 0.5 to 1 micromole per liter.
Fortunately, however, the researchers also demonstrated that the concentration of naringenin inside the cells that was needed for its beneficial effects was only 5% of the amount in the medium, and this amount is physiologically achievable in our tissues.
Unlike many other cancers, prostate cancer is slow growing initially and often remains undetectable for a long time. Enjoying grapefruit regularly may be one way to prevent its progression by promoting the repair of damaged DNA in prostate cells, thus preventing them from becoming cancerous.

Description

The grapefruit is a large citrus fruit related to the orange, lemon and pomelo. Grapefruits are categorized as white (blond), pink or ruby. However, this terminology doesn't reflect their skin color, which is either yellow or pinkish-yellow, but rather describes the color of their flesh.
Grapefruits usually range in diameter from four to six inches, with some varieties featuring seeds while others are seedless. The wonderful flavor of a grapefruit is like paradise, just as its Latin name Citrus paradisi connotes. It is juicy, tart and tangy with an underlying sweetness that weaves throughout.

History

Grapefruits have a rather recent history, having been discovered in Barbados in the 18th century. Many botanists think the grapefruit was actually the result of a natural cross breeding which occurred between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century.
The resulting fruit was given the name "grapefruit" in 1814 in Jamaica, a name which reflects the way it's arranged when it grows—hanging in clusters just like grapes.
Grapefruit trees were planted in Florida in the early 19th century, although they did not become a viable commercial crop until later that century. Florida is still a major producer of grapefruits, as is California, Arizona and Texas. Other countries that produce grapefruits commercially include Israel, South Africa and Brazil.

How to Select and Store

A good grapefruit doesn't have to be perfect in color. Skin discoloration, scratches or scales may affect the appearance of a grapefruit, but they do not impact the taste or texture quality.
Signs of decay include an overly soft spot at the stem end of the fruit and areas that appear watersoaked. These forms of decay usually translate into poor taste—a flavor that is less vibrant and more bitter than a good quality grapefruit.
The fruits should be heavy for their size as this usually indicates that they feature thin skins and therefore a higher concentration of juicier flesh. Those that have overly rough or wrinkled skin usually tend to be thick skinned and should be avoided.
Grapefruits should be firm, yet slightly springy when gentle pressure is applied. While chilled grapefruits do not have an apparent fragrance, those kept at room temperature should have a subtly sweet aroma. Grapefruits can be purchased throughout the year although the height of the season ranges from winter through early spring.
For the most antioxidants, choose fully ripened grapefruit:
Research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen, almost to the point of spoilage, their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits ripen, a similar process to that seen in the fall when leaves turn from green to red to yellow to brown—a color change caused by the breakdown and disappearance of chlorophyll, which gives leaves and fruits their green color.
Until now, no one really knew what happened to chlorophyll during this process, but lead researcher, Bernard Krä utler, and his team, working together with botanists over the past several years, has identified the first decomposition products in leaves: colorless, polar NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole rings—like chlorophyll and heme.
After examining apples and pears, the scientists discovered that NCCs replace the chlorophyll not only in the leaves of fruit trees, but in their very ripe fruits, especially in the peel and flesh immediately below it.
"When chlorophyll is released from its protein complexes in the decomposition process, it has a phototoxic effect: when irradiated with light, it absorbs energy and can transfer it to other substances. For example, it can transform oxygen into a highly reactive, destructive form," report the researchers. However, NCCs have just the opposite effect. Extremely powerful antioxidants, they play an important protective role for the plant, and when consumed as part of the human diet, NCCs deliver the same potent antioxidant protection within our bodies. . Angew Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702.
Since grapefruits are juicier when they're slightly warm rather than cool, store them at room temperature if you are planning on consuming them within a week of purchase. If you will not be using them within this time period, store them in the refrigerator crisper where they will keep fresh for two to three weeks.

Tips for Preparing and Cooking

Tips for Preparing Grapefruit
Grapefruits should be rinsed under cool water before consuming, even though you will probably not be eating the peel, since cutting into an unwashed fruit may transfer dirt or bacteria that may reside on the skin's surface to the edible flesh.
Grapefruits are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon. To separate the flesh from the membrane you can either cut it with a sharp knife, a special curved-blade grapefruit knife, or a serrated grapefruit spoon. If there are seeds, you can remove them with your spoon before you eat the grapefruit.
Grapefruits can also be eaten like oranges. You can peel them with your hands or with a knife. If choosing the latter method, starting at the top, make a vertical incision that runs downward and then back up to the top on the other side and then repeat so that there will be four sections of similar size.
Be careful to only cut through skin and not into the membrane. The skin can then be peeled back with your hands or with the knife. The membranes can be separated, as you would do to an orange eaten in this manner.
Another way to serve grapefruit is to peel and slice them.

How to Enjoy

A Few Quick Serving Ideas
  • Grapefruit sections add a tangy spark to green salads.
  • Instead of your morning glass of OJ, have a glass of grapefruit juice.
  • Combine diced grapefruit with cilantro and chili peppers to make a unique salsa.
  • To enjoy a salad with a tropical flair, combine chopped grapefruit pieces, cooked shrimp and avocadoes and serve on a bed of romaine lettuce.

Individual Concerns

Grapefruit and Drug Interactions
Check with your healthcare practitioner about consuming grapefruit juice if you're taking pharmaceutical drugs. Certain pharmaceutical drugs combined with grapefruit juice become more potent. Compounds in grapefruit juice, including naringenin, slow the normal detoxification and metabolism processes in the intestines and liver, which hinders the body's ability to breakdown and eliminate these drugs.
These interactive drugs include the immunosuppressent cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Other drugs whose bioavailability is enhanced by grapefruit juice are the antihistamine terfenadine, the hormone estradiol and the antiviral agent saquinavir.
Research also indicates that individuals taking statin drugs should avoid grapefruit. Grapefruit increases the amount of statin drug that reaches the general circulation in two ways. First, grapefruit contains a compound called naringenin, which inactivates an enzyme (cytochrome P450 3A4) in the small intestine that metabolizes statin drugs. Secondly, grapefruit also inhibits P-glycoprotein, a carrier molecule produced in the intestinal wall that would normally transport the statin drug back to the gut. The end result of these two mechanisms is that much more of the statin drug enters the systemic circulation than would normally be the case, leading to a build up in statin levels that can be quite dangerous, and may trigger a rare but serious statin-associated disease called rhabdomyolysis. Rhaddomyolysis affects muscle tissue, usually causing temporary paralysis or weakness, unless the muscle is severely injured.

Nutritional Profile

Grapefruit is an excellent source of vitamin A (in the form of carotenoids) and vitamin C. It is also a good source of pantothenic acid, copper, dietary fiber, potassium, biotin, and vitamin B1. Grapefruit also contains phytochemicals including liminoids and lycopene.
For an in-depth nutritional profile click here: Grapefruit.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Grapefruit is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Grapefruit, pink, fresh
0.50 medium
128.00 grams
Calories: 41
GI: low
NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C44.03 mg58.725.8excellent
vitamin A1186.56 IU39.617.4excellent
pantothenic acid0.36 mg7.23.2good
copper0.06 mg6.72.9good
fiber1.41 g5.62.5good
potassium177.92 mg5.12.2good
biotin1.28 mcg4.31.9good
vitamin B10.05 mg4.21.8good
World's Healthiest
Foods Rating
Rule
excellentDRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very goodDRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
goodDRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%
In-Depth Nutritional Profile for Grapefruit

References

  • Cerda JJ, Normann SJ, Sullivan MP, et al. Inhibition of atherosclerosis by dietary pectin in microswine with sustained hypercholesterolemia. Circulation 1994 Mar;89(3):1247-53. 1994.
  • Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.
  • Craig W. Phytochemicals: guardians of our health. J Am Diet Assoc. 1997;97(Suppl 2) S199-S204. 1997.
  • Dahan A, Altman H. Food-drug interaction: grapefruit juice augments drug bioavailability--mechanism, extent and relevance. Eur J Clin Nutr. 2004 Jan;58(1):1-9. 2004. PMID:14679360.
  • Dai Q, Borenstein AR, Wu Y, Jackson JC, Larson EB. Fruit and vegetable juices and Alzheimer's disease: the Kame Project. Am J Med. 2006 Sep;119(9):751-9. 2006. PMID:16945610.
  • Dreier JP, Endres M. Statin-associated rhabdomyolysis triggered by grapefruit consumption. Neurology. 2004 Feb 24;62(4):670. 2004. PMID:14981197.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Gao K, Henning SM, Niu Y, Youssefian AA, Seeram NP, Xu A, Heber D. The citrus flavonoid naringenin stimulates DNA repair in prostate cancer cells. J Nutr Biochem. 2006 Feb;17(2):89-95. Epub 2005 Jun 20. 2006. PMID:16111881.
  • Gorinstein S, Caspi A, Libman I, Lerner HT, Huang D, Leontowicz H, Leontowicz M, Tashma Z, Katrich E, Feng S, Trakhtenberg S. Red Grapefruit Positively Influences Serum Triglyceride Level in Patients Suffering from Coronary Atherosclerosis: Studies in Vitro and in Humans. J Agric Food Chem. 2006 Mar 8;54(5):1887-1892. 2006. PMID:16506849.
  • Hahn-Obercyger M, Stark AH, Madar Z. Grapefruit and Oroblanco Enhance Hepatic Detoxification Enzymes in Rats: Possible Role in Protection against Chemical Carcinogenesis. J Agric Food Chem. 2005 Mar 9;53(5):1828-32. 2005. PMID:15740081.
  • Honow R, Laube N, Schneider A, Kessler T, Hesse. Influence of grapefruit-, orange- and apple-juice consumption on urinary variables and risk of crystallization. Br J Nutr. Aug;90(2):295-300. 2003. PMID:12908889.
  • Jian L, Lee AH, Binns CW. Tea and lycopene protect against prostate cancer. Asia Pac J Clin Nutr. 2007;16 Suppl 1:453-7. 2007. PMID:17392149.
  • Khaw KT, Bingham S, Welch A, et al. Relation between plasma ascorbic acid and mortality in men and women in EPIC-Norfolk prospective study: a prospective population study. European Prospective Investigation into Cancer and Nutrition. Lancet. 2001 Mar 3;357(9257):657-63. 2001.
  • Kurl S, Tuomainen TP, Laukkanen JA et al. Plasma vitamin C modifies the association between hypertension and risk of stroke. Stroke 2002 Jun;33(6):1568-73. 2002.
  • Mahan LK, Stump S. Krause's Food Nutrition and Diet Therapy 10th Ed. WB Saunders Co 2000. 2000.
  • Matos HR, Di Mascio P, Medeiros MH. Protective effect of lycopene on lipid peroxidation and oxidative DNA damage in cell culture. Arch Biochem Biophys 2000 Nov 1;383(1):56-9. 2000.
  • Mullen W, Marks S, Crozier A. Evaluation of phenolic compounds in commercial fruit juices and fruit drinks. J Agric Food Chem. 2007 Mar 16; [Epub ahead of print] . 2007. PMID:17362029.
  • Murray M. Encyclopedia of Nutritional Supplements. Prima Publishing 1996. 1996.
  • Suzuki, Kohno H, Sugie S, Murkami A, Yano M, Ohigashi H, Tanaka T. Citrus nobiletin inhibits azoxymethane-inducved rat colon carcinogenecis. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
  • Thompson PD, Clarkson P, Karas RH. Statin-associated myopathy. JAMA. 2003 Apr 2;289(13):1681-90. 2003. PMID:12672737.
  • Turner, Vanamala J, Leonardi T, Patil B, Murphy M, Wang N, Pike L, et al. Grapefruit and its isolated bioactive compounds act as colon cancer chemoprotectants in rats. The 228th ACS National Meeting, Philadelphia, PA, August 24, 2004. 2004.
  • Wood M. Citrus Compound, Ready to Help Your Body!. Agricultural Research, February 2005. 2005.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

The Many Amazing Benefits of Chia Seeds

Ch-ch-ch chia! Does anyone remember that popular jingle from the 80s and 90s? Chia Pets were first introduced in the late 1970′s and became far more popular than I think anyone would have imagined. Chia Pets are used to sprout Chia seeds. Moistened Chia seeds are applied to the body of the Chia Pet and as the sprouts grow, they begin to resemble an animal’s fur or a person’s hair. Check out this Chia Pet that resembles Willie Robertson from Duck Dynasty. Nothing screams duck calls and duck hunting like a man with a Chia sprout beard, right?

The Chia seeds that are responsible for Willie’s Chia Pet beard are again making their way into the news, this time because of their nutritional value and increasing popularity.

What Are Chia Seeds?

This is a good question. Chia seeds come from a plant that is typically grown in Mexico. Chia seeds are a concentrated food source that contain a large amount of omega-3 fatty acids, protein, fiber, antioxidants and calcium. Chia means strength and the Chia seed is often seen as an energy booster. It has a relatively mild flavor and is known for its many health benefits.
According to the Wellness Mama, “one tablespoon of Chia seeds has more calcium than a glass of milk, more omega-3s than salmon and more antioxidants than blueberries!” Chia Seeds are another one of nature’s true Superfoods!
Chia seeds have a gelatinous coating which may be helpful for type-2 diabetics. The seeds may help slow down digestion and may also help prevent spikes in blood sugar.
Chia seeds are also loaded with fiber! A one-ounce serving contains 11 grams of fiber, which is about 1/3 of the recommended daily intake for adults. Skip the fiber bars which are loaded with sugar and GMOs, and go for an ounce of Chia seeds instead!
Omega-3 fatty acids are thought to play a number of important roles within the body, including reducing inflammation and lowering blood pressure. Omega-3s are also being studied to see how they impact conditions such as arthritis and depression. Chia seeds are full of omega-3 fatty acids and contain nearly 5 grams per 1oz serving. An ounce of Chia seeds per day can help ensure you’re receiving the proper amount of omega-3s.
Chia seeds are also full of calcium. One serving contains 18% of the recommended daily intake for calcium. We all know calcium is important for strong teeth, bones and for helping prevent osteoporosis.
Manganese is a nutrient that is often forgotten but is important none the less. Manganese helps your body use essential nutrients and keep your bones healthy. A single serving of Chia seeds contains 30% of the recommended intake for manganese. Starting to see a trend?
Chia seeds may also have an effect on blood pressure, especially in diabetics and are full of antioxidants that can help protect the body from free radicals, certain cancers and aging.
I could go on and on about the benefits of Chia seeds, but I think you have the gist of it. Another great benefit that the Chia seeds offer is that they are extremely versatile. I was surprised to learn some of the ways Chia seeds can be used. 

Chia Seed Uses

Chia seeds can be used as an egg substitute. To do so, use 1 tablespoon of finely ground chia seeds and 3 tablespoons of water per egg in a baked recipe.
In a healthy pudding. I’m slightly skeptical of this one because when I think pudding I expect a chocolate snack pack, but it’s worth giving it a try. This pudding uses the following recipe:
  • 2 cups coconut milk
  • 1/2 cup Chia seeds
  • 2-3 tablespoons cocoa powder (optional)
  • 1 teaspoon vanilla
  • 1 tablespoon or more of sweetener (Stevia would make a great natural sweetener)
  • Blend until smooth. Let sit in the fridge for about 10 minutes or until thickened.
As a thickener. Instead of using cornstarch or other thickening agents add a couple of tablespoons of Chia seeds until you reach the desired thickness.
Use them as a breakfast topper! Add them to the top of your cereal, oatmeal or yogurt for extra nutrition–you probably won’t even notice they’re there!
If you’re gluten-free you can also grind up Chia seeds to replace all-purpose flour for baking. You can also try Chia seed breading in your recipes.

Chia Seeds for Weight Loss?

There is some talk about Chia seeds being a great weight loss agent. The idea is that Chia seeds act like a sponge – they absorb sugar and can help stabilize the blood sugar. As I mentioned, these seeds are high in fiber and have a gelatinous coating so when placed in water or a liquid-like mixture (such as oatmeal) they do expand and absorb some of that water.
That said, Chia seeds are not a miracle food and while they are absorbed, they won’t absorb the extra 10 pounds you might be carrying around. They are, however, a great addition to a healthy diet and are a simple way to add omega-3s, antioxidants and fiber into your diet.
Now that you know all the benefits and uses of Chia Seeds be sure to check out Natural Healthy Concepts’ selection by clicking here! We have a great variety of products and offer free shipping on all orders in the U.S.
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Friday, 21 February 2014

Olive Oil – A Virgin Way to Stay Healthy

Olive oil extracted from the olive fruits. It is primarily used by Mediterranean countries such as Spain, Italy and Greece for cooking, cosmetics, pharmaceuticals and other purposes. In India, though, olive oil is mostly used for beauty treatments like massage and facials.
Health Benefits of Olive Oil
The process of extracting olive oil may be mechanical or chemical depending on the grade of oil being extracted. Research suggests that a high amount of monounsaturated fats in the diet reduces the risk of coronary heart disease. Since olive oil is significantly rich in monounsaturated fats (especially oleic acid), its utility as far as healthy diet is concerned, can hardly be missed.
Some of the other health benefits of olive oil include,
  • cholesterol regulation and blood sugar control
  • Helps in oxidising bad cholesterol (LDL)
  • It protects against heart disease by controlling the “bad” levels of LDL cholesterol and increasing the levels of good cholesterol (HDL).
  • Olive oil can also lower blood sugar levels and blood pressure
Knowing more about olive oil
Even though the health effects of olive oil are undeniable, indiscriminate and ignorant use of olive oil can lead to more harm than good.
Usually green olives tend to produce more bitter oil while overripe olives can produce rancid oil, i.e. oil which will produce toxic by-products and a bitter taste. Hence it’s very important that care is taken to produce good extra virgin olive oil.
In this context it is noteworthy to mention that olive oil comes in various grades, viz., extra virgin olive oil, refined olive oil, olive oil, olive pomace oil, etc. In India despite the awareness in some quarters that olive oil is good for health and extra virgin olive oil is the best one can get, its use in an uninformed way has led to further health hazards. Therefore it is important that one knows the specific use of each grade of oil.
  • Extra Virgin Olive Oil: This grade of olive oil is considered to be the highest with superior taste and aroma. It is produced from the olive fruit within 24 hours of harvesting by cold pressing. Extra virgin olive oil is used for garnishing food and preparing cold dishes like dressing salad, rice and vegetables, meat and fish etc. However deep frying or heating is not recommended though it can be used for sauteing.
  • Refined olive oil: Indian cuisines mostly require high levels of heating. Therefore refined olive oil, which is obtained from refining virgin oil by using physical and chemical filters is highly recommended. Borges, one of the renowned producers from Spain has a special variant specifically targeted for the Indian consumer which is a blend of refined olive oil with extra virgin olive oil.

Honey, The Secret To A Healthy Life?

I’ll speak honestly and say that for most of my life I didn’t eat honey. I didn’t put it on toast, I didn’t add it to my tea. I just didn’t use it, and there wasn’t any in my cupboard. But I was a little curious when I started seeing things going around Facebook a few weeks ago about the benefits of honey and how it can help with illness. That prompted me to do some research for myself and see if I should add honey to my diet.
I read a lot about how it can prevent cancer and heart disease and help with gastrointestinal issues, but I wanted to find out about honey’s more tangible benefits. Improvements that I would actually notice. One well-known benefit is that it’s helps with throat irritation. We’ve all heard how singers drink tea and honey to help preserve their voices. Well, it can help with those of us who simply have a sore throat and a hacking cough. Try buckwheat honey if you have these symptoms, it should soothe them enough so you can have a good night’s rest.
If you have acne, rashes, scrapes, cuts, burns, mosquito bites, or any other type of skin ailment, give some honey a try! Honey is packed with anti-inflammatory agents and naturally occurring hydrogen peroxide, making it an ideal natural remedy for virtually all skin issues. Many mix it with olive or castor oil to help it go one smoothly. Try the same combination in your hair for silkier and shinier hair!
One benefit of honey that appeals to me the most is that it’s the perfect carb to have before exercising. The highly effective carbohydrates found in honey are easily digested and released into the body steadily. In a nutshell, this is because the glucose in honey gives us an instant boost of energy, while the fructose helps us maintain the energy. Try a spoonful before you workout and add some to the water you drink while exercising. Cheaper and infinitely healthier for you than any sugary sports drinks!

Dislike Chia Seeds? Can't Stand Kombucha? Well, All is Not Lost.

Chia seeds in your pudding. Seaweed in your salad. Collard greens in your juice. To many health gurus, these sound like mouthwatering delicacies, while to others they can be overwhelming and downright disgusting. As a registered dietitian, I'm not sure if I've trained myself to love these eccentric foods or if I truly enjoy the taste. The fact is I do enjoy most of them. (Mostbeing the operative word). But this certainly doesn't mean that every new health food trend is for everyone. Even I can't stomach all of them (I'm lookin' at you kombucha).
The thing is, incorporating these foods into your diet is not only challenging but near paralyzing if you don't have a taste for them. So who says you have to? You don't! Don't like chia? The sun will still rise tomorrow. You shouldn't force yourself to chow down on something you hate just because it's the current "it" superfood. So if you just can't swallow these new health trends, we're giving you permission to skip them—guilt-free. Check out how you can still reap the benefits of these health-tastic foods while actually enjoying what you eat:
Cheat on Chia
It can't be denied that chia seeds are having a moment right now, and for good reason: These babies are loaded with omega 3 fatty acids and they're a great source of fiber. But if you don't care for these seeds or their gooey consistency, you're probably tired of hearing about it. Luckily, they aren't the only food with these health properties. A scrumptious salmon dinner with steamed broccoli or even a handful of walnuts gives you almost all of the same benefits as chia. So if you think these seeds are for the birds, you can stop pinching your nose to throw them back. Click here for more ways to sneak fiber into your diet.
Say No to Nori
The seaweed craze has been hitting hard and heavy among health-food lovers. This gem is loaded with iron and antioxidants, plus it has anti-inflammatory and antiviral benefits. But don't feel pressured to eat seaweed in order to achieve some sort of higher health status. Just swap it for some slightly less potent leafy greens like spinach for similar benefits. You can also add dried fruit (sans sugar) on top of your Greek yogurt to get a dose of these minerals without the aftertaste you hate.
Stop Guilt-Gulping Green Tea
It's easy to see why health gurus endorse this stuff. Green tea has a high content of antioxidants and catechins that do wonders when it comes to protecting your cells from oxidative stress. It also reduces the risk of cancer and heart disease and may boost metabolism. I recommend two cups per day. But if you find it bitter and unappetizing, you can swap it for white tea, which is still loaded with polyphenols but with a much softer taste. Plus, white tea is also being studied for the same metabolism-boosting benefits. If you're just not a tea person (hey, no judgment!), you can get many of the same benefits from dark red fruits like blackberries, red grapes, cherries, and raspberries. Ah, sweet success.
Pass on Wheat Grass
Green juices are all the rage, and wheat grass is pretty much a must-have ingredient. It's loaded with iron, calcium, amino acids and vitamins A, C and E. And while green juices are a stellar way to maximize your nutrient intake, you may not be into drinking your salads—and there's no shame in that. Just have the real deal, like a delicious kale salad with roasted red peppers, artichokes, sprouts, broccoli and maybe even some flaxseed for an added crunch. This super-healthy meal will pack a similar nutrient-dense punch. You can also try these delicious spinach smoothies you might actually enjoy.
Killer Kombucha.
And so we've reached...Kombucha, my dietary foe. No doubt this lively drink is loaded with probiotics that aide in immunity and digestion—it's just not something I can bring myself to digest! I'm not sure whether it's the taste, the slimy texture, the mother waiting for me at the bottom of the bottle, or all three. Personally, my probiotic powerhouses are fermented cabbage (sauerkraut), pickles, olives and kefir. I make an effort to get these foods in so I can reap the rewards without having to sip on this stuff.
Hey, it's always a good idea to try new things—especially nutrient-packed superfoods—but that doesn't mean you have to love everything. So if you're not particularly amped about chia seeds, just go ahead and skip them for something equally healthy that doesn't make you gag. We won't judge.
Source (Womans Health Mag)