The idea says that we are what we consume. Can food treat our problems, though? From improving vision and bone health to relieving headaches...
The idea says that we are what we consume. Can food treat our problems, though?
Vitamin-rich superfoods have a reputation for curing everything from colds and headaches to improving vision and bone health.
Although there aren't any "magic or miracle foods," certain of them might work together to promote natural health, according to experts.
Sardines for healthy bones
Despite being small, sardines are a rich source of omega-3 fatty acids.
The fish, which may be consumed fresh or from a can, has 3g of good fat per 100g, making it one of the highest sources of fat.
Omega-3 fatty acids have been found in studies to lower the chance of experiencing a fracture and stop bone loss.
With 4 micrograms (mcg) of vitamin D per 100 g, or around one-third of the daily required consumption, the little fish are also incredibly high in vitamin D.
This essential vitamin is crucial for strong bones. It controls the body's calcium and phosphate levels, which are crucial for the health of the bones, teeth, and muscles.
Additionally, the calcium-rich fish bones, according to registered dietitian Dr. Duane Mellor of Birmingham's Aston University, further strengthen bones.
for headaches, coffee
By limiting blood flow to the brain, coffee can soothe a headache when consumed in moderation.
That's because the enlargement of the blood vessels surrounding your brain can contribute to headache pain.
According to a 2008 article published in the journal Clinical Massage in the Healthcare Setting, this results in a change in blood flow that might produce headaches.
However, a 2009 study published in the journal Human Brain Mapping indicated that caffeine decreases the blood flow to the brain by 27%.
Theoretically, coffee's impact on blood flow could reduce your headache.
For a cold, use garlic
The pungent but delicious herb has gained popularity as a "superfood" because of its capacity to strengthen the immune system.
Because of this, studies have shown that garlic may help you get rid of your sore throat and runny nose.
According to a US study from 2012 that was published in the journal Clinical Nutrition, garlic contains bioactive organosulfur compounds that can enhance immune function.
According to the study, people who took the "aged garlic extract" experienced less cold and flu symptoms and were sick for fewer days than people who took a placebo.
Another 12-week trial from 2001 found that daily garlic supplement users experienced 63% fewer colds than those who took a placebo.
Cuts of kale
Bleeding excessively from even a little cut is a surefire sign that you are not getting enough vegetables.
The abundant vitamin K in kale, a leafy green, is necessary for blood clotting. It has about 40mcg per 100g, which is about half a woman's daily allowance and a third a man's.
You can bleed and bruise more easily if you don't get enough.
Vitamin K is necessary for blood clotting and may also be beneficial for bone health. Deficiency is uncommon because our colon's bacteria can also produce it, according to Dr. Mellor, who spoke to MailOnline.
The use of paraffin can complicate matters if a person has a clotting disorder because they need to consume vitamin K consistently or their treatment may not be effective.
Dr. Mellor claims that while kale does contain a large quantity of vitamin K, it is not significantly more than other green vegetables.
So, he said, if you're not a lover of the veggie, broccoli is just as excellent.
For your bowels, apple
Apples are a great source of fiber and can help your bowels greatly.
Apples, like many other fruits and vegetables, have a mix of soluble and insoluble fibers.
Constipation can be cured thanks to the high soluble fiber content.
Dr. Mellor stated: "Apples contain a type of carbohydrate pectin that escapes our digestion but acts as a prebiotic to support gut health by being broken down by the bacteria on our colon."
But other fruits and vegetables can also accomplish this. Consuming a range of fruits and vegetables will also support gut health.
Dr. Mellor stated: "It is important to eat a variety of different plant-based foods, including vegetables, fruits, seeds, nuts, and pulses, to maintain a healthy mix of gut bacteria (microbiome)."
Healthy gut with bananas
Another fruit rich in essential vitamins, such as potassium, is the banana.
However, green bananas might be even healthier for our digestive systems.
The resistant starch feeds the good bacteria in your big intestine, which can help fight diarrhea, after passing through your small intestine undigested.
This is so because apples and less-ripe bananas both contain a form of carbohydrate that we are unable to digest but which the colon can.
According to Dr. Meloor, this is known as resistant starch because, in contrast to other starches, it is difficult for us to digest. Additionally, it can be discovered in cooked and cooled pasta and rice.
Consuming resistant starch from sources such as less-ripe bananas and other foods has been linked to a lower risk of developing various malignancies.
For your vision, milk
Milk also includes qualities that can benefit our eyes, so it's not simply carrots that are excellent for your vision.
Vitamin A, an anti-inflammatory that supports eye health and vision, is found in full-fat milk. However, this fat-soluble vitamin is scarce in skimmed milk.
The myth about eating enough carrots stems from the risk of blindness associated with vitamin A deficiency.
However, because it is present in so many different plants, most people get enough of this vitamin.
Dr. Mellor added: "It is also found in eggs and offal as vitamin A and a beta carotene (which our bodies can convert to vitamin A) in leafy green vegetables, red peppers, and tomatoes (as well as being found in some in carrots, of course)."
However, the vitamin is not only beneficial for our eyes; it is also necessary for having healthy skin.
According to Dr. Mellor, it is necessary for the development of new cells and a lack of it might result in thicker and dry skin.
For anyone consuming a diversified diet, deficiency is typically not a problem because it may be generated from carotenes from plants and directly absorbed as vitamin A from foods of animal origin.
for nausea ginger
Morning sickness may be treated with ginger, according to doctors.
It has been discovered that the root considerably lessens nausea sensations.
According to an analysis of 12 studies involving 1,278 pregnant women that was published in the Nutrition Journal in 2014, this is the case. According to the study, 1.1 to 1.5 grams of ginger can help with nausea.
The spice may also aid those having some types of surgery and those experiencing nausea brought on by chemotherapy.
The bioactive ingredient gingerol and similar molecules known as shogaols, which are also responsible for the flavor of ginger, are what give it its health advantages.
According to a 2014 study published in the Korean Journal of Physiology & Pharmacology, the functions of the neurotransmitters acetylcholine and serotonin in the body are blocked by gingerols and shogaols.
Additionally, it states that serotonin can induce the vomiting reflex while acetylcholine causes involuntary stomach contractions.
Because of this, ginger prevents acetylcholine and serotonin from functioning, which may aid to reduce nausea.
Leg cramp relief with sweet potatoes
The remedy you're looking for may be found in sweet potatoes if you frequently have cramps and muscle spasms.
Sweet potatoes are a great source of potassium, which can aid the body in preventing cramps and muscle weakness.
In truth, the delectable vegetable contains 337 milligrams of potassium per 100 grams, which is less than the 3,500 mg per day that the NHS advises.
Dr. Mellor asserts that normal potatoes are a rich source of potassium as well as sweet potatoes.
He cautioned that potassium levels that are both too high and too low are harmful to health.
Carbohydrates for the heart
Oats are not only a heart-healthy superfood and a satisfying breakfast option.
Heart disease can be brought on by high blood cholesterol levels.
However, it has been discovered that oats reduce levels of the fatty material.
According to British Heart Foundation (BHF) nutritionist Victoria Taylor, it doesn't matter if you choose rolled or quick oats because all porridge is healthy for you.
She explains in a BHF article that beta-glucan, a soluble fiber present in all porridge oats, helps reduce cholesterol levels.
Additionally, reducing your cholesterol even slightly can reduce your risk of developing heart and circulation problems, according to BHF.
High cholesterol sufferers may form fatty deposits in their blood vessels. This can accumulate over time and impede blood flow via your arteries.
According to the NHS, these deposits can occasionally break suddenly and create a clot that can lead to a heart attack or stroke.