Beetroot Juice Can Make a Change To Your Health

 Beetroot has become a very popular nutritional ingredient lately, which can completely be explained by the scientific findings pointing at its capability to lower blood pressure and inflammation levels in the body. And these are only 2 of the numerous health benefits of this colorful root vegetable, which we will discuss in this article. 

The health claims are only half of the story, however, as beetroot is a plentiful source of many essential vitamins and nutrients, such as vitamin C, calcium, folate, magnesium, and zinc, just to name a few. One can reap the benefits of beetroots by either adding it to foods, or by simply drinking a glass of beetroot juice.

This bright-colored juice can be easily mixed into smoothies and other fruit and vegetable juices, which make it a very easy way to incorporate beets into your diet. Now let’s finally move on to the health benefits of beetroot juice:

1. Beetroot juice can lower Blood Pressure

One of the most outstanding findings about beetroots is their proven capability to lower blood pressure. In several studies, participants with hypertension who drank beetroot juice had a lower blood pressure than the controls.

This is most likely due to the fact that the root vegetable naturally contains large quantities or nitrates, which, when converted into nitric oxide in our body, can improve the blood flow through the blood vessels by dilating them. In addition, beets have a lot of copper and magnesium, both of which promote cardiovascular health.

2.  Drink beetroot juice to get more out of your exercise

Beetroot juice can not only help you deal with a health condition that is bothering you, it can also boost your athletic performance. Such compounds, as nitrates and betalains may increase blood circulation and make sure more oxygen is getting to your muscles, which can be very beneficial for making exercises less burdensome and increasing their efficiency.

In a 2018 research paper, cyclists who drank beetroot concentrate for only 1 week significantly improved their performance during exercise. The antioxidants and phytochemicals in beetroot, too, may improve your energy levels.

3. Prevent anemia by drinking beetroot juice

 

 

Beetroots are one of the best sources of iron, which is essential for producing red blood cells. When a person is consistently consuming less iron than they should, their red blood cells can no longer bring oxygen to the different parts of your body. This can lead to the development of a condition that’s called iron deficiency anemia. 

 

If you want to learn about the symptoms of this condition, follow this link. Usually, you can prevent and reverse the development of this type of anemia by consuming plenty of iron-rich foods, and beetroot juice is a great example of such food. 

 

On top of that, beets also contain vitamin B6, which enables the creation of hemoglobin, the protein in the red blood cells that carries oxygen. Usually, the more iron-rich foods you consume, the more vitamin B6 you need to make hemoglobin, and beetroot juice can provide you with both. 

 

4. Protect Your Liver from Damage with a Daily Dose of Beetroot Juice

The liver is one of the first organs to suffer from an unhealthy diet, so protecting it from damage and promoting its health is super important. Beetroot juice is very rich in antioxidants, vitamin B-6, vitamin A, as well as iron. 

 

A cocktail of all of the these compounds is known to help shield the liver from oxidative stress, as well as inflammation. Apart from that, beetroot juice may boost the liver’s ability to remove toxins from your body, too.

5. NO more inflammation Thanks to Beetroot Juice

 

 

Yet another remarkable feature of this root vegetable lies in its ability to lower the level of inflammation in the body. Studies suggest that anti-inflammatory compounds in beetroot juice called betalains may significantly decrease the activity of inflammatory enzymes. 

 

Apart from that, beetroots contain a lot of phytochemicals, which are known to stimulate the immune system, reduce the effects of oxidative stress and minimize the levels of inflammation in the body. 

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Drinks Give Your Brain a Massive Health Boost!

Your brain is an organ that relies on your daily nutrition a lot more than many other parts of the human body. Think about it: the brain makes up only around two percent of our body mass, but it consumes around 20% of the calories we eat. That’s a lot of fuel! And the kind of fuel you put into your body really matters too.

A healthy diet makes a huge impact on your brain health, memory, concentration, and alertness. And that includes not only the foods you eat but also the drinks you consume throughout the day. If you rely on soda and fruit juices, your brain will not be happy. But what should you drink then apart from water, then? 

We prepared a list of 10 excellent beverage suggestions that will both hydrate you and boost your brainpower. 

 

1. Beetroot juice

Beets are one of the most overlooked vegetables in existence. Some of you will know that these deep red root veggies are beneficial for eye health, digestion, and blood pressure, but few are aware that their vasodilative effect is also tied to improved brain function and a lower risk of vascular dementia. 

 

Research from the UK suggests that beetroot contains an abundance of nitrates, which our oral bacteria turn into nitric oxide, a beneficial compound that the body uses to promote blood flow, including to the brain. Other research confirmed that nitric oxide is important for such cognitive functions as decision-making, learning, and language, and diversifying your beverages with beetroot juice may improve these functions. 

 

“Beets are rich in nitrates, which help with the dilation of blood vessels and subsequently increase blood flow to the brain, which may improve mental and cognitive function,” explained nutritionist and dietitian Rebecca Ditkoff to Rally Health. "This means increased cognitive function in the present, and potentially reduced risk of dementia in the future." It is also known that older adults have lower levels of nitric oxide than younger folks, so they may benefit from beetroot juice even more.

 

2. Lemon balm tea

 

Lemon balm (Melissa officinalis) can be easily mistaken for mint, as it belongs to the mint family, but it is slightly different, as it has a gentle lemony scent and flavor. You can brew both fresh and dried lemon balm into an herbal tea: 1 teaspoon should be enough to prepare 1 cup of tea. 

 

The relaxing and calming properties of lemon balm tea are well-known, and it’s commonly recommended as an evening drink for people who suffer from insomnia and anxiety. Researchers suggest that this pleasant herbal tea may also be beneficial for improving concentration, relieving headaches, and improving cognitive function in the long term. A study from 2003 even suggested that lemon balm extract, a concentrated form of the herb, helped patients with mild to moderate Alzheimer's disease experience an improvement in cognitive functioning compared to a control group who took a placebo.

3. Coffee

If you’re a coffee drinker and would like to boost your brain health, carry on enjoying your morning brew (in moderation, of course). Since most of you likely already know what coffee can do for your cognition, focus, and alertness first hand, we won’t sing praises to coffee for long here. But we’ll say this: lifelong coffee drinkers have a reduced risk of cognitive decline, Parkinson’s disease, and Alzheimer's disease. That fact alone says a lot.

Interestingly, researchers have also found that coffee increases the brain’s ability to process information by boosting a process called entropy, or the brain’s complex and variable brain activity. Lastly, note that we can thank not just caffeine but also other antioxidants, such as phenols and chlorogenic acid, for all these beneficial effects. So taking caffeine through supplements probably won’t give you the same effects as an actual cup of coffee. 

 

 

4. Turmeric tea

Turmeric teas or turmeric lattes are often recommended as coffee replacements for those who have insomnia. And for many of you, turmeric is a familiar face. This bright yellow spice is regarded as a powerful remedy in Ayurveda and Chinese medicine, and researchers have established that the active compound in this herb called curcumin has anti-inflammatory properties. 

 

Scientists are currently looking into the possibility that this herb may also benefit the brain by improving memory and reducing the risk of Alzheimer's disease. Research from 2019 states that consuming turmeric urges the body to produce a protein called brain-derived neurotrophic factor (BDNF). This protein plays a huge role in learning and memory, and low levels of it are linked to memory problems, neurological issues, and even mental health disorders. 

5. Berry Smoothies

 

 Herbs and spices are not the only ingredients capable of giving your brain a boost. Apart from being delicious, all berry smoothies and juices are just as good for your cognition and brain health! However you choose to consume blueberries, raspberries, acai berries, or strawberries, all of them make excellent brain food. The natural compounds that make berry juices and smoothies so beneficial are called anthocyanins. 

 

They give berries their bright colors while also acting as powerful antioxidants that guard your brain cells against damage. Research suggests that consuming blueberries, in particular, has a beneficial effect on short-term memory and long-term memory. Just remember that store-bought juices are less beneficial because they tend to be overloaded with sugar, so it’s better to make your own berry juice or smoothie at home.

6. Tea

 

 Did you know that tea is the most popular drink in the world after water? The reason why tea is so popular is clear. Like coffee, tea contains caffeine that gives your brain an energy boost, but the effects of tea are much milder, so even those who are usually not allowed to drink coffee, such as kids, can freely enjoy tea. Apart from caffeine, tea contains L-theanine and epigallocatechin gallate (EGCG), both of which contribute to its brain-boosting effects. 

 

EGCG is a well-known antioxidant capable of guarding brain cells against damage. Research has established that this compound can cross the blood-brain barrier, so it could theoretically help neurodegenerative diseases. 

 

As for L-theanine, it is known to reduce anxiety and raise dopamine levels, which is why drinking tea can lift your mood and increase your motivation and attention. A 2021 study from Japan tested how L-theanine influences attention and found that the stuff alleviates brain fog while also promoting working memory and attention. Also, note that low dopamine levels are associated with neurological disorders like Parkinson’s Disease, so consuming tea could potentially help protect your brain.

7. Ginseng tea

 

Ginseng root is one of the most recognized herbs in traditional Chinese medicine. It’s available either fresh, dried whole, or in powdered form. Practitioners have been using this herb for various purposes, including improved concentration and memory, for centuries. 

 

The root contains anti-inflammatory compounds called ginsenosides that were found in preliminary studies to clear beta-amyloid plaques found in the brains of people with Alzheimer's disease. Researchers are continuing to explore ginseng’s potential in aiding memory and preventing neurodegenerative diseases. If you want to start drinking ginseng tea daily and have any underlying health conditions, ask your doctor before you begin. Ginseng can have a blood-thinning effect and can lower blood sugar, so it could potentially interact with your medication and cause side effects.

9. Rhodiola tea

Also known as arctic root or golden root, Rhodiola is an herb native to the mountainous regions of Europe and Asia. Prepared from the dried roots of the Rhodiola rosea plant, Rhodiola teas and tinctures are a traditional remedy for anxiety, depression, and fatigue in Russia and Scandinavia.

 

The root has over 140 active compounds, the most prominent ones of them being rosavin and salidroside, both of which are strong antioxidants. Research suggests that taking Rhodiola can alleviate fatigue in humans, and a range of animal studies also point to the fact that Rhodiola can boost memory, increase cognition, learning, and reduce symptoms of depression. 

 

 

9. Lion’s mane mushroom

  

 Mushrooms for brain health? We were just as surprised as you are, but it turns out this shaggy mushroom is widely used in Asian cooking and medicine. Hericium erinaceus is large species of edible fungi that have a white and fluffy body reminiscent of a lion's mane. These mushrooms contain the compounds hericenones and erinacines that stimulate brain cell growth and may even improve the symptoms of mild cognitive impairment, a condition that precedes dementia according to an animal study from 2011. 

 

Fresh lion's mane mushrooms can be harder to find in the US, but they’re sold in powdered form that you can add to hot water and brew into tea or mix into a smoothie. 

 

 

10. Green smoothies

Speaking of smoothies, the last beverage on this list is a smoothie you can easily combine with many of the other ingredients we listed earlier. One of the best drinks you can make to boost your brainpower and slow down mental decline is a green smoothie. That’s because just 1 serving of spinach, kale, or any other greens can enrich your body with folate, vitamin C, vitamin A, and lutein. All of these nutrients promote long-term brain health, but they can also improve your energy levels and focus throughout the day. 

 

The specific benefits will, of course, depend on the ingredients you choose to use in your smoothie. Here are just a few recommendations:

Spinach 

Celery 

Green apples 

Cucumbers 

Kale 

Banana 

Avocado. 

 

To increase mental clarity even further, you can whizz in some of the other ingredients we mentioned earlier, such as beetroot juice, berries, powdered green tea, walnuts, or lion’s mane mushroom powder. 

 

Here’s a basic smoothie recipe suggestion you can try:

Green smoothie

 

 Ingredients 

 - A handful of raw spinach 

- 1 ripe avocado or banana 

- 1 green apple 

- ½ cup (120 ml) milk 

- 1 cup (245 g) of plain yogurt. 

 

1. Wash the spinach and apple. 

 

2. Cut the fruit into big slices. 

 

3. Combine all ingredients in a blender and process until smooth. If the smoothie is too thick, you can add more milk until you reach your desired consistency.

 

Hope you enjoyed this educational article and learned a thing or two about brain health. One last note: while these drinks are certainly beneficial for your brain and overall health, they are not medicine and cannot replace a treatment you require. If you experience any cognitive decline symptoms, such as lapses in memory, difficulty concentrating, or trouble learning new information, we highly recommend seeking professional help.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs.

Health beneffits of Stinging Nettle

 

Stinging nettle (Urtica dioica) has been a staple in herbal medicine since ancient times.

Ancient Egyptians used stinging nettle to treat arthritis and lower back pain, while Roman troops rubbed it on themselves to help stay warm.

Its scientific name, Urtica dioica, comes from the Latin word uro, which means “to burn,” because its leaves can cause a temporary burning sensation upon contact.

The leaves have hair-like structures that sting and also produce itching, redness and swelling.

However, once it is processed into a supplement, dried, freeze-dried or cooked, stinging nettle can be safely consumed. Studies link it to a number of potential health benefits.

Here are 6 evidence-based benefits of stinging nettle. 

1. Contains Many Nutrients

Stinging nettle’s leaves and root provide a wide variety of nutrients, including :

• Vitamins: Vitamins A, C
  and K, as well as several B vitamins
• Minerals: Calcium, iron,
  magnesium, phosphorus, potassium and sodium
• Fats: Linoleic acid,
  linolenic acid, palmitic acid, stearic acid and oleic acid
• Amino acids: All of the essential amino acids
• Polyphenols: Kaempferol,
  quercetin, caffeic acid, coumarins and other flavonoids
• Pigments: Beta-carotene, lutein,
  luteoxanthin and other carotenoids

What’s more, many of these nutrients act as antioxidants inside your body.

Antioxidants are molecules that help defend your cells against damage from free radicals. Damage caused by free radicals is linked to aging, as well as cancer and other harmful diseases .

Studies indicate that stinging nettle extract can raise blood antioxidant levels.

However, it is unlikely that the amount of stinging nettle in herbal supplements would provide significant amounts of most of these compounds.

2. May Reduce Inflammation

Inflammation is your body’s way of healing itself and fighting infections.

However, chronic inflammation can inflict significant harm .

Stinging nettle harbors a variety of compounds that may reduce inflammation.

In animal and test-tube studies, stinging nettle reduced levels of multiple inflammatory markers by interfering with their production .

In human studies, applying a stinging nettle cream or consuming stinging nettle products appears to relieve inflammatory conditions, such as arthritis.

For instance, in one 27-person study, applying a stinging nettle cream onto arthritis-affected areas significantly reduced pain, compared to a placebo treatment .

In another study, taking a supplement that contained stinging nettle extract significantly reduced arthritis pain. Additionally, participants felt they could reduce their dose of anti-inflammatory pain relievers because of this capsule .

That said, research is insufficient to recommend stinging nettle as an anti-inflammatory treatment. More human studies are needed.

3. May Treat Enlarged Prostate Symptoms

Up to 50% of men aged 51 and older have an enlarged prostate gland .

An enlarged prostate is commonly called benign prostatic hyperplasia (BPH). Scientists aren’t sure what causes BPH, but it can lead to significant discomfort during urination.

Interestingly, a few studies suggest that stinging nettle may help treat BPH.

Animal research reveals that this powerful plant may prevent the conversion of testosterone into dihydrotestosterone — a more powerful form of testosterone .

Stopping this conversion can help reduce prostate size .

Studies in people with BPH demonstrate that stinging nettle extracts help treat short- and long-term urination problems — without side effects .

However, it’s unclear how effective stinging nettle is compared to conventional treatments.

4. May Treat Hay Fever

Hay fever is an allergy that involves inflammation in the lining of your nose.

Stinging nettle is viewed as a promising natural treatment for hay fever.

Test-tube research shows that stinging nettle extracts can inhibit inflammation that can trigger seasonal allergies .

This includes blocking histamine receptors and stopping immune cells from releasing chemicals that trigger allergy symptoms.

However, human studies note that stinging nettle is equal to or only slightly better at treating hay fever than a placebo.

While this plant may prove a promising natural remedy for hay fever symptoms, more long-term human studies are needed.

5. May Lower Blood Pressure

Nearly half of adults in the United States have high blood pressure .

High blood pressure is a serious health concern because it puts you at risk of heart disease and strokes, which are among the leading causes of death worldwide .

Stinging nettle was traditionally used to treat high blood pressure .

Animal and test-tube studies illustrate that it may help lower blood pressure in several ways.

For one, it may stimulate nitric oxide production, which acts as a vasodilator. Vasodilators relax the muscles of your blood vessels, helping them widen .

In addition, stinging nettle has compounds that may act as calcium channel blockers, which relax your heart by reducing the force of contractions .

In animal studies, stinging nettle has been shown to lower blood pressure levels while raising the heart’s antioxidant defenses .

However, stinging nettle’s effects on blood pressure in humans are still unclear. Additional human studies are needed before recommendations can be made.

 

6. May Aid Blood Sugar Control

Both human and animal studies link stinging nettle to lower blood sugar levels.

In fact, this plant contains compounds that may mimic the effects of insulin .

In a three-month study in 46 people, taking 500 mg of stinging nettle extract three times daily significantly lowered blood sugar levels compared to a placebo .

Despite promising findings, there are still far too few human studies on stinging nettle and blood sugar control. More research is necessary. 

Other Potential Benefits

Stinging nettle may offer other potential health benefits, including:

• Reduced bleeding: Medicines
  containing stinging nettle extract have been found to reduce excessive
  bleeding, especially after surgery.
• Liver health: Nettle’s
  antioxidant properties may protect your liver against damage by toxins, heavy
  metals and inflammation .
• Natural diuretic: This plant may
  help your body shed excess salt and water, which in turn
  could lower blood pressure temporarily. Keep in mind that these findings
  are from animal studies .
• Wound and burn healing: Applying
  stinging nettle creams may support wound healing, including burn wounds.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs.

Potential Side Effects

Consuming dried or cooked stinging nettle is generally safe. There are few, if any, side effects.

However, be careful when handling fresh stinging nettle leaves, as their hair-like barbs can harm your skin.

These barbs can inject an array of chemicals, such as :

• Acetylcholine
• Histamine
• Serotonin
• Leukotrienes
• Formic
  acid

These compounds can cause rashes, bumps, hives and itchiness.

In rare cases, people may have a severe allergic reaction, which can be life-threatening.

However, these chemicals diminish as the leaves are processed, meaning that you shouldn’t experience mouth or stomach irritation when eating dried or cooked stinging nettle .

Pregnant women should avoid consuming stinging nettle because it may trigger uterine contractions, which can raise the risk of a miscarriage .

Speak to your doctor before consuming stinging nettle if you’re taking one of the following:

• Blood thinners
• Blood pressure medication
• Diuretics (water pills)
• Diabetes medication
• Lithium

Stinging nettle could interact with these medications. For instance, the plant’s potential diuretic effect may strengthen the impact of diuretics, which can raise your risk of dehydration. 

 

How to Consume It

Stinging nettle is incredibly easy to add to your daily routine.

It can be purchased in many health food stores, but you can also grow it yourself.

You can buy dried/freeze-dried leaves, capsules, tinctures and creams. Stinging nettle ointments are often used to ease osteoarthritis symptoms.

The dried leaves and flowers can be steeped to make a delicious herbal tea, while its leaves, stem and roots can be cooked and added to soups, stews, smoothies and stir-frys. However, avoid eating fresh leaves, as their barbs can cause irritation.

Currently, there is no recommended dosage for stinging nettle products.

That said, studies suggest that the following doses are most effective for certain conditions.

• Enlarged prostate gland: 360 mg of root
  extract per day
• Allergies: 600 mg of freeze-dried leaves per
  day

If you buy a stinging nettle supplement, it’s best to speak to your doctor before trying it and to follow the instructions that come with it.

The Bottom Line

Stinging nettle is a nutritious plant popular in Western herbal medicine.

Studies suggest that it may reduce inflammation, hay fever symptoms, blood pressure and blood sugar levels — among other benefits.

While fresh stinging nettle may cause irritation, cooked, dried or freeze-dried stinging nettle is generally safe to consume.

If you’re curious, try adding this leafy green to your diet today.