Coffee is very powerful on its own, but can adding spices, supplements, and other ingredients make it even healthier for you?
Espresso shots, cream, and sugar were once the only options to add to your cup of joe. Today, thanks to the video-sharing platform TikTok and wellness influencers, a number of new supposedly healthier options have been added to the coffee bar.
Coffee is no longer just a liquid vehicle to deliver caffeine. To enhance the already well-established benefits of a cup of coffee, people add powders, spices, and superfoods to “increase the health benefits of every drop.” Some do it because they believe these additions help them achieve a variety of health goals, from better skin to slimming their waists.
Added spices, such as cinnamon and chicory root, can infuse your cup of joe with a distinctive flavor and attractive aroma, while providing an additional health benefit. You can add ground spices to your coffee before or after brewing. If you add the spices after brewing, let your coffee brew for five minutes to allow the flavors of the spices to fully infuse. If not, it is best to whisk the spices in milk or non-dairy milk before adding them to the brewed coffee.
Cinnamon, considered a “sweet spice,” is a great substitute for sugar because it will sweeten your drink without the added calories. In addition to its potential cardiometabolic and weight control benefits.
Chicory root comes in a ground form similar to coffee, so they can be brewed together. This is a great option for those who don’t like the natural bitterness of coffee, and if you use enough of it, your regular cup of coffee will contain less caffeine since there will be less total coffee in this cup. In addition, chicory root has properties that promote digestion, thanks in particular to its inulin content.
2 Protein powder
Profee, a blend of protein powder and coffee, has gone viral on TikTok, with millions of people watching videos touting the combination as a protein booster with weight loss benefits. While adding the powder to any beverage is a great way to get more protein into your diet, there’s a catch: Your body can only digest so much protein at a time. . And, unless the protein is properly digested, only a fraction of the protein can be absorbed, regardless of which form it is ingested.
Research shows that adding 1.5 grams (g) of whey protein per kilogram of body weight each day to your diet helps reduce body fat, increase lean body mass, and maintain a positive nitrogen balance. . But only 8 to 10 g can be absorbed per hour, so with a transit time of around 90 minutes in the small intestine, the maximum amount of protein that can be absorbed is around 15 g. Therefore, to benefit from the maximum amount of protein, it is best to spread your coffee intake throughout the day.
3 cocoa powder
While giving coffee a dessert flavor, cocoa powder boosts its health qualities, especially thanks to antioxidants called polyphenols. Studies suggest that by including a significant amount of cocoa in the diet, its antioxidants may offer anti-inflammatory abilities, as well as protection against factors of neurodegenerative disorders, cardiovascular diseases, etc. Cocoa powder also adds fiber to your cup: 2g per tablespoon.
Keep in mind that cocoa powder does contain quite a bit of caffeine, more than 12 milligrams (mg) per scoop, so it will make your caffeinated cup of joe a bit more enjoyable, which can be a problem for some people who need limit your consumption. caffeine intake, such as pregnant women or people with high blood pressure or taking medication for anxiety. »
Dave Asprey popularized adding butter to coffee when he launched Bulletproof Coffee in 2011. It may not be for everyone, but butter in coffee can have real health benefits.
Organic butter is high in CLA (conjugated linolenic acid), which some research suggests may help with weight loss. While animal research has been more promising, human studies have shown only modest weight loss. A review of 18 human studies showed that, compared to a placebo, supplementation with 3.2 g per day led to anecdotal weight loss. What we do know is that putting butter in coffee can suppress appetite and help a person incorporating intermittent fasting to use it as a bridge to support the fasting state in the morning hours. Doing this can definitely help promote fat and weight loss over time.
Lemon water and lemon-infused tea have been wellness cocktails for decades, but a recent viral TikTok trend suggests adding citrus juice to coffee. The hashtag #lemoncoffee has garnered more than eight million views, with speculation that combining the caffeinated stimulant with the fruit works as a weight loss aid.
There are a number of scientifically supported health benefits of lemon. New research shows that the higher the intake of citrus fruits, the lower the risk of lung cancer. Lemon also offers possible neurological benefits through citrus flavonoids. However, putting lemon in your coffee won’t help you melt fat, prevent headaches, or treat diarrhea.
Lemon water can help get the “digestive engines moving.” One very small study in 10 people found that lemon juice increased stomach acid production. So if you add lemon to your coffee, think of it as a digestive aid and not just on an empty stomach.
6 collagen powder
Jennifer Aniston recently shared a video of her morning pick-me-up, which includes a dollop of her collagen cream. Collagen is a fibrous protein found in body tissues such as bone, skin, muscle, and tendon. It makes up about a third of the total body protein and is what gives these tissues their strength and elasticity. With age, collagen production decreases. An area that can be affected by this phenomenon is the skin, with less elasticity means more wrinkles. It is also found in the joints and just like the skin, collagen levels can decline with age and when this happens the person may be more prone to joint pain due to arthritis.
Collagen supplements come in a variety of forms, with powder being the easiest to add to beverages like coffee. One study showed that oral collagen supplementation (there are also lotions and creams) improved skin elasticity, dermal collagen density, and skin hydration. Additionally, other studies have shown that oral collagen supplementation may improve arthritis-related joint pain.
7 baking soda
People have started adding this kitchen staple, also known as baking soda, to coffee in hopes of neutralizing its acidic effects, since baking soda is alkaline. In theory, cutting high-acid (usually cheap) coffee with baking soda neutralizes the coffee’s natural acids and makes it easier to digest. In practice, however, it’s probably not a good idea. A published case study of a 50-year-old man who had been mixing baking soda into his drinks for years as a home remedy for heartburn found that baking soda toxicity could cause heart problems.
Also, as its chemical name suggests, baking soda is high in sodium, with more than 1,200 mg in a teaspoon. So it probably doesn’t taste very nice either.
If coffee bothers you, you can always look for a low-acid variety (dark roasts and espressos tend to have less).
What happens if you eat these 10 foods with 2-in-1 effects at night?
Sleep is one of the most essential aspects of our health and well-being. Yet too many people struggle to find the restful sleep they need. If creating a healthy sleep environment, such as establishing consistent bedtimes and limiting distractions, can help improve sleep quality. It can also be beneficial to focus on what our bodies are taking in during the day to help ease the transition to restful sleep at night. Eating certain foods throughout the day has been shown to be particularly beneficial for improving digestion and allowing us to fall asleep naturally. Keep reading and discover 10 foods that promote both digestion and sleep!
Not only are they delicious, but bananas are packed with magnesium and potassium, two minerals that can help relax muscles and reduce stress. Plus, its high fiber content aids digestion, so you won’t feel bloated or dizzy before bed.
This herbal tea is known for its calming effects, but it is also useful for aiding digestion thanks to its anti-inflammatory properties. It can soothe an upset stomach, relieve cramps, and ease bloating.
A bowl of oatmeal is a great option for those looking for digestive benefits and better quality of sleep. Oats contain complex carbohydrates that slow the absorption of sugars into the blood and prevent waking up in the middle of the night with cravings. Plus, it’s packed with antioxidants and magnesium, a mineral you need for a good night’s rest.
Eating yogurt before bed is another way to make sure your digestive system doesn’t suffer overnight. Yogurt contains probiotics that act like beneficial bacteria that help your digestive tract function properly while you sleep. It also provides a dose of tryptophan, an amino acid that increases serotonin levels in the brain to ensure sleep quality is improved too!
This versatile nut is packed with healthy fats and proteins that digest slowly overnight while you rest easy. No more rumbling stomachs in the middle of the night! Additionally, almonds contain melatonin which helps regulate your body’s internal clock so you fall asleep faster and stay asleep longer.
If you have trouble falling asleep at night or if you wake up frequently during the night, honey may be just the thing for you! Consuming this natural sweetener helps stabilize blood sugar levels, which promotes relaxation. And since it has antimicrobial properties, it can help improve gut health for better digestion overall!
Rich in melatonin, cherries work wonders when it comes to improving sleep quality and digestion at the same time. By eating cherries regularly (fresh or dried), you’ll avoid an upset stomach thanks to their anti-inflammatory properties, not to mention delicious!
Eating fish at night can help the digestive system to better process food while providing the body with nutrients that contribute to restful sleep. Research supports these benefits, as studies show that increasing omega-3 fatty acids through fish consumption can lead to improved postprandial glucose metabolism and symptoms of digestive difficulties. Additionally, research shows that eating tryptophan-rich foods can lead to a significant increase in serotonin levels. A neurotransmitter associated with calm and sleep promotion.
Peanut Butter Toast:
Peanut butter toast is not only delicious, it is also very effective in promoting better digestion and better sleep habits. The toast contains whole grains that take time to break down, while the peanuts provide healthy fats and long-lasting energy, perfect for keeping your tummy happy until morning!
Pumpkin seeds can be a great way to take care of your digestion and help you sleep better. Rich in dietary fiber, healthy fats, potassium, zinc, iron, and magnesium, pumpkin seeds are an excellent source of several minerals that help support good digestion. Like Greek yogurt, they are rich in tryptophan to help you relax and find a restful sleep. Eat just two tablespoons of pumpkin seeds each day. Whether grilled or raw, adding them to salads or having them as a between-meal snack can have valuable benefits when it comes to improving digestion and promoting restful, restful sleep. .
9 little-known signs of magnesium deficiency
Magnesium is arguably the most important mineral in the body, which is why magnesium deficiency can be such a big problem. Magnesium not only helps regulate calcium, potassium, and sodium, but it is also essential for cellular health and is a critical component of more than 300 biochemical functions in the body.
Even glutathione, the most powerful antioxidant in the body, which has even been called “the main antioxidant”, needs magnesium for its synthesis. Unfortunately, most people don’t know this, and millions of people suffer from magnesium deficiency on a daily basis without even knowing it. Severe, long-term deficiency can also contribute to more serious health problems, including kidney and liver damage, peroxynitrite damage that can lead to migraines, multiple sclerosis, glaucoma, or Alzheimer’s disease. Alzheimer’s and osteoporosis due to malabsorption of vitamin D. . and calcium.
How do you know if you have a magnesium deficiency and can benefit from supplementation?
It can be difficult to accurately assess a person’s magnesium deficiency, so paying attention to their symptoms is recommended.
Who is most likely to suffer from magnesium deficiency?
Not everyone is the same when it comes to magnesium metabolism and assimilation. In fact, some people are inherently at higher risk of developing magnesium deficiency.
Magnesium deficiency can be inherited genetically in the form of an inability to absorb this important mineral. Similarly, a diet low in magnesium-rich foods or even emotional or work-related stress can drain magnesium from the body. Whether it is hereditary, due to poor nutrition, or even stress, a magnesium deficiency can lead to side effects such as migraines, diabetes, fatigue, etc.
The four most important risk groups are:
1. People with gastrointestinal disorders
It really all starts in the gut. Since most magnesium is absorbed in the small intestine, conditions such as celiac disease, Crohn’s disease, and regional enteritis tend to cause magnesium deficiency. Similarly, people who choose to have bowel surgery, such as a small bowel resection or bypass surgery, are vulnerable to magnesium deficiency.
2. People with type II diabetes
Partly due to increased urination, type II diabetics and people with insulin resistance are known to have difficulty absorbing magnesium properly. Lowering the glucose concentration in the kidneys through natural dietary modifications can be extremely helpful for these patients.
3. The elderly
For various reasons, magnesium levels decline with age. First, studies have shown that older people simply don’t eat magnesium-rich foods like they did when they were younger. This phenomenon is relatively easy to correct. However, the uncontrollable risk factor is that as we age, we naturally experience reduced intestinal magnesium absorption, reduced bone magnesium stores, and excessive urinary loss.
4. People struggling with alcohol addiction.
Alcoholics often experience magnesium deficiency due to a combination of the above reasons. The easiest way to understand this is to think of alcohol as an “antinutrient.” It literally sucks nutrients out of your cells and prevents the proper absorption/utilization of the vitamins and minerals you consume. Drinking one or two glasses of wine per week is fine for most people, but drinking much more is very taxing on the liver. Alcohol can also deplete your body of minerals by causing dehydration, an imbalance in your gut flora, immune system damage, sleep disturbances, and premature aging.
Many people may be deficient in magnesium without even knowing it. Here are some key symptoms to look out for that could indicate if you are deficient:
1. Leg cramps
70% of adults and 7% of children experience leg cramps regularly. It turns out that leg cramps can be more than just a nuisance. They can also be downright heinous! Due to magnesium’s role in neuromuscular signals and muscle contraction, researchers have found that magnesium deficiency is often to blame.
More and more healthcare professionals are prescribing magnesium supplements to help their patients. Another warning sign of magnesium deficiency is restless leg syndrome. To overcome leg cramps and restless leg syndrome, you need to increase your intake of magnesium and potassium.
Magnesium deficiency is often the precursor to sleep disorders such as anxiety, hyperactivity, and restlessness. It has been suggested that this is because magnesium is vital for GABA function, an inhibitory neurotransmitter known to “calm” the brain and promote relaxation. Taking around 400 milligrams of magnesium before bed or with dinner is the best time of day to take the supplement. Also, adding magnesium-rich foods to dinner, such as nutrient-dense spinach, can help.
3. Muscle Pain/Fibromyalgia
A study published in Magnesium Research examined the role of magnesium in fibromyalgia symptoms. He found that higher magnesium intake reduced pain and tenderness and also improved blood markers of the immune system. Often linked to autoimmune disorders, this research should encourage fibromyalgia patients as it highlights the systemic effects of magnesium supplementation in the body.
Since magnesium deficiency can affect the central nervous system, and specifically the GABA cycle in the body, its side effects can include irritability and nervousness. When the deficiency worsens, it causes high levels of anxiety and, in severe cases, depression and hallucinations. In fact, magnesium has been shown to help calm the body and muscles and improve mood. It is a vital mineral for general mood. People with anxiety have seen great results from taking magnesium daily.
Magnesium is required for all cellular functions, from the gut to the brain, so it’s no wonder it affects so many systems.
5. High blood pressure
Magnesium works in association with calcium to maintain proper blood pressure and protect the heart. So when you’re deficient in magnesium, you’re often low in calcium as well, and you tend to have high blood pressure. A study of 241,378 participants and published in the American Journal of Clinical Nutrition showed that a diet rich in magnesium could reduce the risk of stroke by 8%. This is a considerable advance considering that hypertension is the cause of 50% of ischemic strokes worldwide.
6. Type II diabetes
One of the four main causes of magnesium deficiency is type II diabetes, but it is also a common symptom. British researchers, for example, showed that of the 1,452 adults they examined, low magnesium levels were 10 times more common in new diabetics and 8.6 times more common in known diabetics. As might be expected from these data, a magnesium-rich diet has been shown to significantly reduce the risk of type 2 diabetes, due to magnesium’s role in sugar metabolism. Another study found that simply adding magnesium supplements (100 milligrams per day) reduced the risk of diabetes by 15%!
Lack of energy, weakness, and fatigue are common symptoms of magnesium deficiency. Most patients with chronic fatigue syndrome are also deficient in magnesium. Between 300 and 1,000 milligrams of magnesium per day can help, but you should also be careful because too much magnesium can also cause diarrhea. If you experience this side effect, you can simply lower your dose a bit until the side effect wears off.
Magnesium deficiency has been linked to migraines due to its importance in balancing neurotransmitters in the body. Double-blind, placebo-controlled studies have shown that 360 to 600 milligrams of magnesium daily can reduce the frequency of migraines by up to 42%.
The average person’s body contains about 25 grams of magnesium, about half of which is found in the bones. This is important to realize, especially for older people, who are at risk of weakening bones. Fortunately, there is hope! A study published in Biology Trace Element Research found that magnesium supplementation “significantly” delayed the development of osteoporosis after just 30 days. In addition to taking a magnesium supplement, you should also consider taking more vitamin D3 and K2 to naturally build bone density.
Top 9 Essential Winter Superfoods for Iron Health
Winter is the time for hearty soups and stews and cravings for comfort food. But it can be hard to get enough vitamins and minerals with some of these heavier dishes. Fear not – there are plenty of nutrient-dense winter superfoods that can easily be added to your meal rotation this season to give you that nutritional boost you need!
From sweet potatoes to kelp, these 9 winter superfoods are sure to supply your body with essential vitamins, minerals, and antioxidants, while adding an extra layer of flavor and texture to your favorite foods. So if you’re looking for ways to boost your health this winter or just add something special to your dinner tonight, keep reading!
Known for their therapeutic properties, goji berries have been a superfood used for centuries in traditional Chinese medicine. They are full of antioxidants, vitamins A and C, iron, zinc, selenium, and other minerals. Goji berries also contain 18 unique types of amino acids and polysaccharides that can help boost the immune system. In addition to being a great source of nutrition, these sweet and sour berries also have anti-inflammatory and antibacterial properties that can help protect against winter illnesses.
This blue-green microalgae is a true nutritional gold mine! It is rich in vitamin B12, protein, iron, and essential fatty acids, making it ideal for boosting energy levels during the winter months. Spirulina is packed with more antioxidants like beta-carotene, which fights free radicals that cause skin aging and wrinkles. In addition, its high chlorophyll content helps detoxify the body of pollutants and toxins to which it has been exposed during the winter.
Pomegranate is an excellent source of vitamin C, as well as potassium, calcium, and magnesium. The ruby red seeds are also packed with powerful antioxidants like punicalagins that can reduce inflammation associated with colds and flu during the winter season. Its tangy flavor is a great way to spice up salads or smoothies when you need a little variety in your daily meals.
Mushrooms come in all shapes and sizes, but they are definitely one of winter’s superfoods! Rich in vitamins B2 and D3 (which help boost immunity this season), mushrooms are an easy way to add extra nutrients to soups or stews without adding too many calories or fat. Plus, they’re packed with antioxidants, like ergothioneine, which can help protect against carcinogens in our environment and reduce damage caused by seasonal allergies.
Kale is high in vitamin K, which helps maintain bone health during the winter months! It is also rich in phytonutrients such as kaempferol, which can help prevent oxidative stress in cells due to its high antioxidant content – perfect for keeping your body strong when temperatures drop! Plus, kale contains more fiber per calorie than any other green vegetable, making it a great choice for digestive health, too!
Quinoa is another nutritious option for the cooler months when fresh fruit is hard to find! Not only does it provide all 9 essential amino acids, making it a complete source of protein, but it’s also packed with magnesium. Which can help reduce stress hormones released during periods of anxiety or depression related to cold weather. Quinoa is a versatile ingredient that pairs well with sweet and savory dishes, so be sure to add it to your meal plans this winter!
Beets pack a strong nutritional punch thanks to their high nitric oxide content, which helps improve blood circulation throughout the body – perfect for cold days when circulation can be difficult outside! Beets are also high in folate, essential for healthy cell development, and are full of natural sugars, giving them a uniquely sweet flavor that pairs well with salads and soups.
Spicy cranberries aren’t just a delicious holiday side dish, they’re also incredibly nutritious! Rich in vitamin C, important for preventing colds and flu, cranberries also contain proanthocyanidin which helps keep the urinary tract healthy by preventing bacteria from sticking too closely to the walls, thus reducing the risk of infection during these cold months where illnesses they tend to have a spike. . Plus, the bright hue of blueberries adds a splash of color to dishes, so don’t forget about these festive favorites as winter approaches!
Eating nuts and seeds regularly during the winter provides your body with important minerals like phosphorus and selenium that support thyroid function while supporting healthy bones and teeth! Nuts and seeds are full of healthy fats that nourish skin cells. Additionally, many varieties, such as almonds, contain tryptophan which helps maintain serotonin levels and alleviates seasonal affective disorder (SAD). Remember not to overdo it; moderation is key as nuts and seeds contain a number of calories so enjoy them wisely during the winter season!
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