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Psychology & Diet

its advantages and disadvantages

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Presse Santé

Olive oil and lemon juice are common ingredients in many cuisines, especially in the Mediterranean and Levante regions. Some people claim that the combination of olive oil and lemon juice can treat a variety of conditions, including gallstones, joint pain, and premature aging. Additionally, studies have looked at the potential health benefits of nutrients found in olive oil and lemon juice separately.

In this article, we’ll look at whether any research has been done to confirm the purported benefits of combining olive oil and lemon juice. We will also review the potential benefits and drawbacks of each of these ingredients taken separately.

Lemons, herbs and olive oil

Olive oil is extracted by pressing the oil from ripe olives using various methods, including pressing and centrifugation. Extra virgin olive oil is considered the highest quality type.

It is made up of approximately 73% oleic acid, a heart-healthy monounsaturated fatty acid (MUFA). It is also an excellent source of vitamins E and K. Another interesting quality of olive oil is the abundant presence of natural compounds called polyphenols. These are powerful antioxidants that remove harmful compounds called free radicals in your body, protecting it from oxidative stress.

Benefits of lemon juice

The acidic liquid extracted from lemons is known as lemon juice. The lemon is a citrus fruit native to the Mediterranean and is part of the Rutaceae family. Lemon juice is a rich source of antioxidants, especially vitamin C. Lemons also contain flavonoids, which have strong antioxidant and anti-inflammatory qualities.

Claims on the combination of olive oil and lemon juice

Some people claim that consuming olive oil and lemon juice together produces positive health results. People claim to use them for cleanses and detoxification, to treat and prevent gallstones, and to help with weight loss.

Let’s look at each of these statements individually.

1 Claims about cleansing and detoxification

A quick search online will turn up several concoctions that claim to cleanse and detox using lemon juice, olive oil, or a combination of the two.
Cleanses and detoxes are meant to remove waste and toxins that have built up in your body over time. However, there doesn’t seem to be much research on whether lemon juice and olive oil can help cleanse or detoxify.

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A 2018 review of 27 high-quality studies looked at the health effects of consuming olive oil compared to other vegetable oils. The researchers found that when people consumed olive oil during the study period, they had lower levels of LDL cholesterol (bad cholesterol) and higher levels of HDL cholesterol (good cholesterol) in their blood compared to people who consumed other vegetable oils.

No study from our high-quality research has shown that consuming olive oil relieves digestive problems.

However, the antioxidants and polyphenols in olive oil and lemon juice could be called “scavengers” because they neutralize or “scavenge” harmful free radicals that otherwise damage cells and can contribute to disease. The human body has several biological methods to eliminate toxins and maintain optimal function.

To help your body function at its best, it’s best to eat a varied diet that contains fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein sources.

2 weight loss claims

Research has shown that specific components of lemon juice and olive oil, the vitamin C in lemon juice, and the MUFAs in olive oil all play a role in weight management.

Lemon juice is rich in vitamin C. A 100-gram serving contains 38.7 mg, or 43% of the Recommended Dietary Allowance (RDA) for men and 52% of the RDA for women. In the human body, vitamin C is an important component necessary for the manufacture of carnitine.

Carnitine is a compound that transports fat molecules into cells, where they are broken down and used as an energy source. Therefore, an insufficient intake of vitamin C can lead to a reduction in the breakdown of fats. In an earlier study from 2006, healthy adults with mildly low vitamin C levels burned 25% less fat when they walked on a treadmill for 60 minutes, compared to people with low vitamin C levels. Adequate vitamin C.

There do not appear to be any studies looking at the effects of consuming a mixture of olive oil and lemon juice on weight. However, the individual components may still be effective when combined. It is also important to note that more recent human studies are needed.

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3 Kidney and gallstone claims

Your eating habits can play a crucial role in the formation of kidney and gallstones. Low intake of vitamin C and high intake of saturated fat are known to contribute to these conditions. Gallstones are solidified deposits of digestive fluids and cholesterol that develop in the gallbladder. Depending on the size and location of the gallstones, you may or may not experience symptoms. According to some sources, some people use a combination of lemon juice and olive oil to help move gallstones, as a folk remedy. However, there is no research to support this claim.

There are many healthy eating recommendations to help prevent gallstones, including the recommendation to eat healthy fats like olive oil. There is some evidence to suggest that eating healthy fats, such as olive oil, may help prevent gallstones by regularly contracting and emptying your gallbladder.

Vitamin C deficiency has also been linked to an increased risk of developing gallstones. Vitamin C can inhibit the crystallization of cholesterol by converting it into bile acids, thus preventing the formation of gallstones. A large but older study from 2000 found that for every 27 micromol/L increase in ascorbic acid (vitamin C) in the blood, there was a 13% decrease in gallstone formation in women ages 20 to 74.

Olive oil-lemon: a great duo?

Many nutrients found in olive oil and lemon juice can have positive effects on your health. Each ingredient has its own powerful health benefits. But when combined, can olive oil and lemon juice be considered a super duo whose effects are superior to each other when consumed separately? In short, no. People have claimed that this mixture can improve digestion, cleanse the body, reduce joint pain, prevent premature aging, and treat gallstones. However, no study shows that their effects are enhanced when combined.

Some sources have touted mixing lemon juice and olive oil to improve digestion, cleanse the body, reduce joint pain, and prevent premature aging. However, there is no research to support these claims.

Potential disadvantages

The combination of olive oil and lemon juice has no known particular drawbacks, but each of these components does have some minor drawbacks to be aware of.

As with many foods, for a small proportion of people, lemons or olive oil can cause an allergic reaction. Acidic foods like lemon juice can also damage tooth enamel if consumed frequently. Also keep in mind that olive oil is very calorie dense. One tablespoon (13.5 grams) of olive oil provides 119 calories. So if you’re trying to limit your calorie intake for weight loss or other reasons, consume olive oil in moderation. If you have a medical condition and are wondering what treatments might be right for you, consult a healthcare professional.

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Should you combine olive oil and lemon juice?

If you are curious about combining lemon juice and olive oil in your diet, go ahead! No research shows that lemon juice and olive oil are harmful when combined. Also, it is a popular flavor combination and people often use them together in their recipes, especially in Mediterranean cuisine.

In addition to providing some of the potential health benefits listed above, lemon juice and olive oil make a great salad dressing or base for Mediterranean chicken and baked potatoes (my favorite dish), among many other tasty recipes. . If you experience an allergic reaction or other health effects after consuming it, be sure to stop using it and consult a healthcare professional.

In summary

According to anecdotal sources, olive oil and lemon juice form a powerful duo when combined. Some people claim that this combination can improve digestion, cleanse the body, reduce joint pain, prevent premature aging, and treat gallstones. However, there is no research to support these claims. The healthy qualities of olive oil and lemon juice do not seem to improve when the two ingredients are combined.

Conversely, some individual components of olive oil and lemon juice may have other research-backed health benefits. They also make a tasty mix that you can use in cooking.

How to successfully mix olive oil and lemon juice

Try This Today: If you want to combine olive oil and lemon juice in your diet, try making a simple salad dressing. It can be used in almost any type of salad: green salad, potato salad, tomato salad, couscous, etc.

Whisk together about 3 parts lemon juice with 4 parts olive oil, then add Dijon mustard, finely chopped garlic, honey, and salt to taste.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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Psychology & Diet

Are potatoes good for health?

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Presse Santé

The potato is a staple in Western cuisine, often used as a side dish for protein and vegetables. This vegetable is inexpensive, available worldwide, and relatively easy to grow. So are potatoes good for your health, and if so, how much should you eat?

These are underground tubers that grow on the roots of potato plants and are one of the most popular tubers. Today, many types of potatoes can be found at any local grocery store, but the humble white potato remains a favorite and classic fall vegetable. It is typically baked, mashed, and fried, and added to countless recipes, from casseroles to savory pies.

health benefits

Potatoes alone offer a host of health benefits thanks to their impressive nutritional content. Remember, though, that if you start adding toppings, such as cheese, sour cream, bacon, or excess salt, or snacking on things like French fries, you’ll negate some of these potential benefits. . If you pay attention to your portions and toppings, potatoes have the following health benefits:

1. High in fiber

Potatoes are a good source of dietary fiber, which is essential for digestive health. Eating high-fiber foods promotes regularity, aids in weight loss, and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.

2. High in vitamin C

Potatoes are considered an excellent source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, enhancing immunity, and stimulating the absorption of other nutrients consumed. Research shows that vitamin C also promotes healthy skin and the formation of collagen, an important protein that aids in wound healing and is used to form blood vessels, ligaments, and tendons. As adults age, their collagen production declines, so it is beneficial to consume foods that contain vitamin C.

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3. Helps digestion with prebiotics

The resistant starch found in potatoes serves as a prebiotic, an indigestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and the body’s response to stress, reduce inflammation, promote weight loss, and improve digestion.

4. A good source of potassium

Potatoes are a good source of potassium, an essential nutrient needed to maintain fluid and electrolyte balance in the body. Potassium is also necessary for various bodily functions, such as maintaining hydration and allowing organs like the heart, kidneys, and brain to function properly. Studies show that eating potassium-rich foods promotes heart health, helps lower blood pressure, lowers the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains vitamin B6

Although not as rich in vitamin B6 as animal meat, beans, and seeds, potatoes are a good source of this micronutrient and therefore help support a healthy metabolism and other important bodily functions. Thanks to their vitamin B6 content, potatoes help maintain brain function, improve mood, protect eye health, and reduce inflammation.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, such as lutein, chlorogenic acid, and glycoalkaloids. They are also rich in fiber and micronutrients.

A medium-sized (about 173 grams) baked potato with skin contains approximately the following:

161 calories
36.6 grams of carbohydrates
4.3 grams of protein
0.2 grams of fat
3.8 grams of fiber
16.6 milligrams of vitamin C (28% of the daily value)
0.5 milligrams of vitamin B6 (27% of daily intake)
926 milligrams of potassium (26% of daily intake)
0.4 milligrams of manganese (19% of the daily intake)
2.4 milligrams of niacin (12% of the daily value)
48.4 micrograms of folic acid (12% of the daily value)
48.4 milligrams of magnesium (12% DV)
121 milligrams of phosphorus (12% DV)
1.9 milligrams of iron (10% DV)
0.2 milligrams of copper (10% DV)
0.1 milligrams of thiamine (7% DV)
0.7 milligrams pantothenic acid (7% DV)
0.1 milligrams of riboflavin (5% DV)
3.5 micrograms of vitamin K (4% of the daily value)
0.6 milligrams of zinc (4% of the daily value).

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Potatoes come in all different shapes, sizes, and colors. The most common types of potatoes are:

White and Red Potatoes: White, red, and yellow potatoes are among the most common. They are cheap and easy to incorporate into meals. While other types of potatoes have higher nutritional value, these are good sources of fiber, vitamin C, potassium, and vitamin B6. Sweet potatoes: Sweet potatoes have an impressive nutritional profile, containing more fiber than white sweet potatoes, as well as more than 400% of the recommended daily value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6, and potassium.

Purple Potatoes: Purple potatoes have an earthy, nutty flavor and offer similar micronutrient levels to white potatoes. They are good sources of vitamin C and potassium and contain a decent amount of protein per serving.

How to choose, cook and use

Potatoes are available year-round in grocery stores. A raw potato has a shelf life of about a week and can be stored at room temperature. Look for a firm potato with smooth skin and no cracks, bruises, or cuts. Before cooking, clean the skin of any residual dirt, but keep the skin on if possible.

There are many ways to prepare potatoes and add them to meals. They can be:

porridge
baked
toasts
Chips
in the microwave

If you eat potatoes for their nutritional value, your best options are to bake, roast, or microwave them. These methods reduce nutrient loss and do not require cooking oils.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

11 incredible virtues of cauliflower to discover!

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Presse Santé

Looking for a nutrient-dense, low-carb vegetable? Look no further than cauliflower! This versatile vegetable is packed with health benefits, from promoting heart health to reducing inflammation. Read on to learn more about the health benefits of cauliflower.

The nutritional value of cauliflower:

One cup (128 grams) of raw cauliflower contains:

  • Cauliflower Calories: 25
  • Fiber: 3 grams

Cauliflower vitamins are:

  • Vitamin C: 77% of the RDA
  • Vitamin K: 20% of the RDA
  • Vitamin B6: 11% of the RDA
  • Folate: 14% of the RDA
  • Pantothenic acid: 7% of the RDA

The minerals that cauliflower contains are:

  • Potassium: 9% of the RDA
  • Manganese: 8% RDA
  • Phosphorus: 4% of the RDA

Cauliflower Benefits:

  1. An ideal source of antioxidants:

Cauliflower contains antioxidants (glucosinolates and isothiocyanates) and protects your body against damaging free radicals and inflammation. The antioxidants in cauliflower have the ability to control the growth of cancer cells.

  1. Promotes Weight Loss:

Cauliflower is an excellent substitute for high-calorie foods like rice and flour. Thanks to its high fiber content, cauliflower facilitates digestion and provides a feeling of satiety. By eating cauliflower, you can control your daily calorie intake, which is beneficial for your weight loss process.

  1. Contains a higher rate of sulfate:

Cauliflower is a food rich in sulforaphane (an antioxidant) that overcomes the problems of cancer development by blocking enzymes related to cancer and tumor proliferation. Some medical studies have claimed that sulforaphane is beneficial in preventing cancer growth by killing cells that are already damaged.

  1. Prevents stomach problems:

Cauliflower is richer in fiber, so it improves digestion. Cauliflower is also effective in eliminating toxins from the body thanks to its content of glucosinolates, glucoraphanin and sulforaphane. Also, cauliflower minimizes stomach problems like stomach ulcers and other gastric diseases.

  1. Strengthens bone health:

The vitamin C present in cauliflower promotes the secretion of collagen. Cauliflower also has benefits for treating rheumatoid arthritis. Since it has a high amount of vitamin K that protects men and women against bone loss.

  1. Detoxify your body:

Cauliflower has indole-3-carbinol and sulforaphane. These two components control the function of detoxifying enzymes that remove harmful elements from the body.

  1. Beneficial for your skin:

Sulforaphane found in cauliflower is beneficial in protecting the skin from UV damage. Sulforaphane helps protect your body from UV-induced inflammation, skin cancer, UV-induced erythema, and cell damage.

  1. Improve your hair growth:

Due to the presence of sulfur-containing amino acids (precursor in the production of hair keratin proteins) and silicon, cauliflower improves hair growth.

  1. Reduces high blood pressure:

Thanks to its glucoraphanin and sulforaphane content, cauliflower minimizes oxidative stress and also reduces LDL levels. It can also improve HDL levels and lower blood pressure. Additionally, the fiber and omega-3 fatty acids in cauliflower are also beneficial in preventing hardening of the arteries.

  1. Helps in fetal growth:

Due to the presence of folic acid, cauliflower is effective in pregnancy. Folate is beneficial for fetal neuronal development and thus prevents neural tube defects.

  1. Promotion of heart health.

Thanks to its high fiber content, consuming cauliflower helps reduce cholesterol levels and prevent heart disease. Since its antioxidant properties help protect the heart. Just as magnesium helps relax blood vessels and reduces the risk of hypertension. While all of these factors contribute to heart health, they are especially important for people at high risk for heart disease. Therefore, adding cauliflower to your diet is a simple yet effective way to promote heart health.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

All You Need To Know About Amla Or Ceylon Gooseberries

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Presse Santé

Have you ever heard of Indian gooseberry or amla? This sour and spicy fruit is a common ingredient in Ayurvedic medicine and has only recently become popular in the Western world. But what exactly is amla, where does it come from and what are its characteristics? Let’s explore this unique fruit and find out!

Amla or Indian Gooseberry:

Amla (or Phyllanthus emblica) is a tree native to India, Pakistan, Bangladesh, Sri Lanka, Nepal, and other Southeast Asian countries. The fruit itself is a small, round berry that varies in color from green to yellow. It has a sour taste with some sweet undertones.

Her CARACTERISTICS :

Amla contains 37% of the recommended dietary allowance (RDA) in vitamin C, 8% of the RDA in vitamin E and 19% of the RDA in B vitamins. Regarding minerals, amla contains 8% ( RDA) manganese, 9% (AJR) potassium, 6% (AJR) copper, 4% (AJR) phosphorus, 3% (AJR) calcium, 2% (AJR) magnesium and iron, and 1% (AJR) zinc.

How to consume Amla?

Amla can be eaten fresh or dried, but most people prefer to eat it dry due to its intense acidity. To prepare amla for consumption, you need to rinse off any dirt or debris, then cut off the top of the berry before cutting it into thin pieces so that it can be easily chewed. You can then sprinkle honey or sugar on top for more sweetness if you like. Since you can make amla juice, mix several pieces of the berry with water to form a paste, then strain the pulp for a refreshing drink.

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The health benefits of amla juice.

Better digestion:

Amla juice is a popular home remedy for indigestion in India. The sour and slightly astringent taste of amla is believed to stimulate the production of digestive juices, which help break down food and make it easier for it to pass through the digestive system. Amla is also a good source of fiber, which can help bulk up your stool and prevent constipation. Additionally, amla juice is rich in vitamin C, which is said to protect the stomach lining from damage caused by acid reflux. Therefore, regular consumption of amla juice can help improve digestion and prevent some of the discomfort associated with indigestion.

An increase in energy levels:

Amla juice is rich in antioxidants and vitamin C, both of which are important for maintaining energy levels. Antioxidants help fight free radicals, which can contribute to fatigue. Vitamin C is also essential for the production of energy-containing molecules such as ATP. Additionally, amla juice contains a variety of other nutrients important for health and energy levels, including iron, calcium, and magnesium. Research suggests that amla juice may also help improve blood sugar control, which can greatly contribute to fatigue.

Improved cardiovascular health:

Some research suggests that amla juice may help lower cholesterol levels and blood pressure. It can also help prevent blood clots from forming. Additionally, the antioxidants in amla juice might help protect cells from damage and inflammation.

An increase in skin elasticity:

Of course, amla juice is packed with antioxidants, which help protect skin from environmental factors and keep it looking young and healthy. One of the main benefits of amla juice is that it can help increase skin elasticity. This means that it can help prevent wrinkles and sagging skin. Furthermore, amla juice also helps to even out skin tone and reduces the appearance of blemishes. To reap these benefits, simply apply amla juice to your face and neck using a cotton ball. Leave on for 15-20 minutes before rinsing with lukewarm water. For best results, use this treatment 2-3 times a week.

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Hair Growth Enhancement:

Since amla is rich in vitamin C, this nutrient is essential for collagen production. Collagen is a protein that helps keep skin and hair strong and healthy. Also, amla juice contains other nutrients like iron, calcium, and phosphorous that are necessary for hair growth. Amla juice can be applied directly to the scalp or taken orally. For best results, it should be used in combination with other natural hair growth remedies, such as fenugreek seeds and olive oil.

Strengthening of the bones:

Due to its richness in vitamin C, amla juice is capable of increasing collagen production, which is essential for better bone health. Combined with other nutrients like calcium and phosphorus, this trio helps protect bones from damage and reduces the risk of osteoporosis.

A reduction in inflammation:

Thanks to its anti-inflammatory properties, amla juice works by helping to reduce oxidative stress and inflammation. Some studies have shown that amla juice can help reduce markers of inflammation, such as C-reactive protein (CRP). It can also help improve blood sugar control and lipid levels.

Does amla juice promote weight loss?

Drinking amla juice regularly can help promote weight loss by boosting metabolism, which helps burn fat faster while reducing cravings by providing the essential nutrients your body needs without overloading it with calories or unhealthy fats/sugars, etc. Plus, the high fiber content helps your digestive system work efficiently while promoting satiety, so you stay full longer, cutting down on snacking that often leads to weight gain.

Where is amala located?

One option is to order online from an Indian grocery store. Another option is to go to a specialty market that caters to the South Asian community. Finally, you can find amla powder or capsules at your health food store. While amla can be hard to find, its many health benefits are worth it.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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