Probiotics- what are they? what couses gut imbalance?

What are Probiotics?

The word probiotic actually means “for life” and they benefit by improving the balance of flora in the digestive system and helping them do their job more effectively. There are several benefits to consuming probiotics These “good bugs” crowd out the bad bugs in the digestive tract to:

• Help boost immunity
• Reduce inflammation
• Lower blood pressure
• Bring down cholesterol levels
• Enhance learning and memory
• Cure urinary tract infections
• Alleviate symptoms of Irritable Bowel Syndrome (IBS)
• Prevent or treat diarrhoea
• Prevent childhood eczema and allergies
• Improve oral hygiene
• Help you drop the kilos and prevent weight gain
• Boost your mood

There are seven types of friendly bacteria. The most common one is Lactobacillus, the most common probiotic that’s found in yogurt and other fermented foods. Bifidobacterium can be found in some dairy products and can help ease the symptoms of irritable bowel syndrome (IBS) and other conditions. The other kinds include Streptococcus thermophilus, Saccharomyces boulardii, and Bacillus subtilis. Whether or not you know about the types of probiotics, it’s important to make them a part of your daily or weekly diet.

What causes a gut imbalance?

The number of good bacteria in the digestive system can be overtaken by the bad ones, leading to an imbalance. The factors that can lead to this include:

• Consuming too much dietary fat
• Eating a low-fiber diet
• Excess stress
• Exposure to toxic substances
• Eating too many processed and unhealthy foods
• Gastro infection
• Use of antibiotics for long

Consuming a diet rich in probiotics can help clean up the gut and ensure it’s in prime working condition. Apart from adding probiotic-rich foods like curd and sauerkraut to your diet, loading up on a probiotic drink a day can actually keep the doctor away. Try these recipes to stay healthy in my recipe blog.

 

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

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Cranberries: 9 health benefits beyond UTI prevention

   

Cranberries are known for their vibrant red colour and tangy-sweet taste. These ruby-red marvels grow naturally in acidic wetlands across North America and have a sharp, sour taste, so they are rarely eaten raw and are most commonly enjoyed dried or juiced. Packed with nutrients like vitamins C and A, as well as antioxidants such as flavonoids and phenolic acids, cranberries boast an impressive array of health benefits. From warding off urinary tract infections (UTIs) to supporting heart health and promoting better oral hygiene, these little berries punch above their weight in nutritional value. So, add them to your diet to enjoy cranberry benefits!

Nutritional value of cranberries

Fresh cranberries contain 90 percent water, with the remaining portion consisting largely of carbohydrates, fibre, vitamins, and other nutrients. They also contain antioxidants, such as flavonoids, which are plant-based compounds known for reducing inflammation. According to the US Department of Agriculture (USDA), one cup or 100 grams of whole raw cranberries provides the following nutritional breakdown:

 

• Calories: 46
• Protein: 0.4 grams
• Carbohydrate: 12.2 grams
• Sugar: 4 grams
• Fibre: 4.6 grams
• Fat: 0.1 grams
• Sodium: 2 mg (milligrams)
• Calcium: 8 mg
• Iron: 0.23 mg
• Potassium: 80 mg
• Magnesium: 6 mg
• Phosphorus: 11 mg
• Vitamin C: 14 mg (25 percent of your daily requirement)
• Vitamin E: 1.3 mg

Cranberries also contain a range of essential B vitamins, including vitamin B-1 (thiamin), vitamin B-2 (riboflavin), vitamin B-3 (niacin) and vitamin B-6.

9 health benefits of cranberries

1. Loaded with antioxidants

Like many other colourful fruits and vegetables, cranberries are high in antioxidants, which help defend your body against free radicals. These molecules can damage cells, increasing the risk of heart disease and certain types of cancer. However, a study published by Molecules reveals that cranberry fruit is not only rich in phenolic acids and flavonoids but also has cardioprotective, anti-carcinogenic, anti-diabetic, anti-inflammatory, antiseptic, antibacterial, antiviral, and other effects that are linked to various health benefits. Remember, the antioxidant content may be reduced during the juicing process.

 2. Contains anti-ageing properties

The ageing process is closely linked to oxidative stress and inflammation. “By combating oxidative stress, anti-ageing properties in cranberries may help slow down the ageing of cells and tissues, promoting healthy and youthful skin,” says Dr Archana Batra, a nutritionist, and certified diabetes educator. They are also involved in boosting collagen production, a protein crucial for maintaining skin elasticity and reducing wrinkles. Apart from this, a study published indicated that cranberry polyphenols demonstrate various anti-ageing properties, including delayed ageing, prolonged healthy lifespan, and improved cognitive health in middle-aged adults.

3. Prevents urinary tract infections (UTIs)

UTIs are a common and uncomfortable condition, especially among women. Cranberries have long been touted as a natural remedy to prevent UTIs due to their ability to inhibit the growth of bacteria, particularly Escherichia coli or E. coli, (the most common type of bacteria that causes UTI). A meta-analysis published in 2017 concluded that participants with a history of UTI found that cranberry reduced the risk of recurring UTIs by 26 percent.

 4. Supports heart health

Heart disease is the leading cause of death worldwide. Eating cranberries may contribute to heart health, thanks to their antioxidant content, such as anthocyanins, proanthocyanins, and quercetin. A study published in the Journal of Advances in Nutrition found that cranberries can reduce inflammation and improve cholesterol levels. Moreover, anti-inflammatory compounds can reduce the risk factors for heart disease, such as blood cholesterol, blood pressure, and stress.

 5. Protects against certain cancers

Cranberries can also keep the risk of certain cancers at bay! Their antioxidants not only combat oxidative stress but also possess anti-cancer properties. A review published in Antioxidants suggests that cranberries’ antioxidant content might reduce the risk of 17 types of cancer, such as breast cancer, lung cancer, and cervical cancer, by inhibiting cancer cell growth and clearing them from the body.

6. Promotes eye health

Cranberries are also known for improving eyesight. It offers nutrients that support eye health, including vitamins A and C, and antioxidants like lutein and zeaxanthin. These compounds help protect the eyes from oxidative damage caused by UV light and other environmental stressors. A study published by Pharmaceutical Biology also supported the benefits of cranberries for improving eye health and vision.

7. Good for gut health

A healthy gut is essential to maintain overall well-being, and cranberries are good for your digestive health and immunity. They are packed with fibre and may have prebiotic benefits, which support the growth of beneficial bacteria in the gut, reducing the risk of indigestion. Not only this, cranberries also reduce bile acids in the gut that have a link to colon and gastrointestinal cancers.

8. Boosts immunity

Another benefit of cranberries is robust immune system that is essential for fighting off infections and maintaining overall health. As per a study published in the Journal of Molecules, cranberries are loaded with vitamins C and A, along with other nutrients and antioxidants, which strengthen the immune system and help the body defend against pathogens. You will see the positive effects if you consume cranberries regularly.

Packed with protein, fibre antioxidants, vitamins and minerals, there are several benefits of cranberries which include supporting heart health, preventing UTI, boosting immunity, etc.

9. Improves oral hygiene

Cranberries possess proanthocyanidins, a nutrient that hinders harmful oral bacteria. This not only reduces bacteria associated with cavities and gum disease but also combats bad breath. According to a study published by the Indian Society of Periodontology, cranberries show therapeutic potential in oral diseases like caries and periodontitis due to their anti-adhesive and antimicrobial properties.

Are there any side effects of cranberries?

Cranberries are enjoyed for their tart flavour and potential health benefits but they also pose some side effects.

1. Upset stomach: Digestive issues like upset stomach are common due to their acidic content, which may cause discomfort for some individuals.
2. Kidney stones: Another concern is kidney stones. Despite cranberry’s abilities to prevent urinary tract infections (UTI), their high oxalate content can contribute to stone formation in susceptible individuals, according to the National Kidney Foundation.
3. Allergic reaction: Allergic reactions, though rare, can cause itching, swelling, or breathing difficulties, particularly in those sensitive to similar fruits like strawberries.

Are dried cranberries healthy?

Dried cranberries provide the same level of nutrients, which include essential fibre, vitamins, and minerals. While they are nutritious, dried cranberries are often sweetened with added sugars, increasing their calorie content. They also have slightly lower levels of antioxidants and fibre compared to raw or fresh cranberries.

How to eat cranberries?

Here are 4 ways to enjoy cranberries:

• Add fresh cranberries to salads, yoghurt, or oatmeal for a tart flavour and nutritional content.
• Drink unsweetened cranberry juice to not exceed your daily sugar consumption.
• Sprinkle dried cranberries over cereal, blend them into smoothies, or use them in baking recipes for a touch of sweetness.
• Make cranberry sauce at home with fresh cranberries, orange zest, and a hint of cinnamon to enjoy it with desserts.

 

 

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

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6 Great Uses for Sesame / Til Oil

Of all the oils available for purchase, such as olive oil, canola oil or sunflower oil, there is one type of oil that is often tossed aside, and that’s sesame oil. Not many people know that sesame oil has several advantages and uses that other types of oils don’t, but today this is about to change. In the following article, you’ll learn about 6 different and particularly effective uses of sesame oil, which will make you understand why every home should have this essential ingredient.

1. Put babies to sleep 

In a study that was conducted in the pediatrics department of Delhi’s University College of Medical Sciences, it was found that sesame oil improves blood flow in babies and helps them fall asleep easier

How to use it:  

After making sure your baby isn’t allergic to sesame and its byproducts, Rub baby’s feet with the oil before bedtime.

2. Improve oral hygiene  

Many dentists recommend using sesame oil to keep the oral cavity healthy. The oil helps whiten teeth, remove plaque, prevents cavities, and protects the mouth from bacteria that is harmful to the gums and teeth. 

 

How to use it: 

All you have to do is take a tablespoon of the oil and pull it through your oral cavity by swishing it in your mouth. Do so for 10 seconds then spit the oil out.

3. Reduce stress and depression  

The tyrosine in sesame was found to be a mood enhancer in a study conducted at the University of Albany in New York. This is because it increases serotonin production, the hormone the affects mood and lifts spirits. 

 

How to use it: 

Use the oil to massage the temples every time you feel a decline in mood. 

 

4. Protect your skin from the sun and wrinkles 

Unlike other oils that people often rub on their bodies to tan, sesame oil actually protects the skin from sun damage. In addition, it also helps prevent wrinkles, thus helping the skin stay young and healthy. 

 

How to use it: 

Rub the oil on your body when you’re on the beach or at the pool. Just know that it washes away quickly in the water, and therefore, should be applied again after swimming.

5. Add a nutty taste to your dish  

Sesame oil is usually used in Chinese and Korean cuisine, and aside from the fact that it adds a nutty flavor to foods, it has a high smoke point. This means that it can be used to cook foods at high temperatures without burning and releasing free radicals. 

 

How to use it: 

Fry your favorite foods in sesame oil and store it in the refrigerator so that its quality isn’t destroyed – if you don’t use it often. 

 

6. Prevent constipation 

If regardless of your high fiber and water intake you still suffer from constipation, sesame oil can help lubricate your intestines and allow for an easier exit passage. 

 

How to use it:  

Drink a tablespoon of sesame oil in the morning and at night, or two tablespoons at night, in order to help your body release waste easier.

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