Are you using these proven superfoods?

This time an article about “superfoods” broccoli, blueberries, coffee and onions.

Broccoli

Broccoli is a powerhouse. It is packed with fiber, vitamins C, A, K, B-9 and small amounts of potassium and phosphorus. It also has a high content of glucoraphanin, which converts to sulforaphane. Sulfforaphane neutralizes toxins and reduces inflammation. It is linked to many health benefits, such as reducing the incidence of choleric disease and oxidative stress. It also regulates cholesterol and blood sugar (1). Cruciferous vegetables like broccoli are packed with indole-3-carbinol, which helps prevent certain types of cancer. Broccoli is a nutritious, high-volume food, perfect for fat loss and health. It activates your gastric mechanoreceptors, which trigger satiety signals. That means broccoli helps you feel full without storing calories, much like a hibernating bear 🙂

Blueberries

In addition to being delicious, blueberries are also packed with anti-inflammatory, antioxidant and cancer-fighting compounds, plus fiber. Blueberries contain a supercharged polyphenol called anthocyanin. Anthocyanins have many benefits.

• Heart disease
• liver disease
• Cold, flu and other viral infections
• High blood pressure

Blueberries also contain cyanidin-3-glucoside, or C3G. An important component of C3G, it regulates glucose levels, increases insulin sensitivity, limits weight gain and improves brown adipose tissue activity. Studies have shown that consuming blueberries can improve some measures of cognitive performance, such as short- and long-term memory and spatial memory. Blueberries therefore contain all kinds of substances for a long, healthy and vigorous life.

Coffee

For years, coffee was thought to cause a host of health problems. These myths turn out to be false, coffee is now the main source of antioxidants. Benefits of coffee are:

• Improves liver health and reduces cirrhosis by 43%.
• Reduces diabetes risk by 11% with just one cup a day.
• Reduces the risk of organ, pharynx, liver, colon, prostate, endometrial, melanoma and lung cancer.
• Improves brain health by slowing the rate of cognitive decline and amyloid protein accumulation
• Significantly lowers the risk of depression.

Drink your coffee wisely

If you rely on coffee to overcome sleep deprivation, that’s not a good idea. Caffeine blocks adenosine, so you don’t get tired. Drinking coffee all day will cause an accumulation of problems. In short, make sure you get a good night’s sleep, instead of compensating for a bad night’s sleep with too much coffee. Caffeine has a half-life of 4-6 hours, meaning that for 4-6 hours, half of the caffeine you consume is still in your system.

Onions

Yes really, Onions as a superfood……Onions are full of antioxidants and are antiviral, antibiotic and anti-inflammatory in nature. Onions have been shown to reduce death rates from coronary artery disease, and have been shown to inhibit all types of cancer cell growth, including colon and liver cancer. They also have a handful of powerful components: Onions contain allicin, which has been shown to reduce heart disease and help control blood pressure. Onions are loaded with flavonoids, such as quercetin, a powerful zinc ionophore, meaning it pushes zinc into the center of cells to prevent viral cells from growing. reproduce. Quercetin is also a powerful antioxidant and anti-inflammatory with antibiotic properties. Onions contain GPCS, which inhibits the breakdown of bone.

Sources

• van Lieshout EM et al. Effects of the sulforaphane analog compound 30, indole-3-carbinol, D-limonene or Relafen on glutathione S-transferases and glutathione peroxidase of the Rat Digestive Tract. Biochim Biophys Acta. 1998 Mar 2;1379(3):325-36. PubMed.
• Kalt W et al. Recent research on the health benefits of blueberries and their anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. PubMed.
• Liu J et al. Anthocyanins: promising natural products with diverse pharmacological activities. Molecules. 2021 Jun 22;26(13):3807. PubMed.
• Travica N et al. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain Behav Immun. 2020 Mar;85:96-105. PubMed.
• Faber TA et al. Protein digestibility evaluations of meat and fish substrates using laboratory, avian, and ileally cannulated dog assays. J Anim Sci. 2010 Apr;88(4):1421-32. PubMed.
• Rajaei E et al. The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: Double-blind randomized controlled trial. Glob J Health Sci. 2016 Jul;8(7):18–25. PMC.
• Peter S et al. A fish a day, keeps the cardiologist away! – a review of the effect of omega-3 fatty acids in the cardiovascular system. ndian J Endocrinol Metab. 2013 May-Jun;17(3):422–429. PMC.
• Emamat H et al. The effects of onion consumption on prevention of nonalcoholic fatty liver disease. Indian J Clin Biochem. 2018 Jan;33(1):75-80. PubMed.
• Cell Press. Want more efficient muscles? eat your spinach. ScienceDaily. February 4, 2011.
• Porcelli S et al. Effects of a Short-Term High-Nitrate Diet on Exercise Performance. Nutrients. 2016 Sep;8(9):534. PMC.
• Ovaskainen ML et al. Dietary intake and major food sources of polyphenols in Finnish adults. The Journal of nutrition. J Nutr. 2008 Mar;138(3):562-6. PubMed.
• Heath RD et al. Coffee: The magical bean for liver diseases. World J Hepatol. 2017 May 28;9(15):689–696. PMC.
• Bhupathiraju SN et al. Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women. Diabetologia. 2014 Jul;57(7):1346-54. PubMed.
• Wang A et al. Coffee and Cancer Risk: A meta-analysis of prospective observational studies. Sci Rep. 2016;6:33711. PMC.
• Gardener SL et al. Higher coffee consumption is associated with slower cognitive decline and less cerebral AΒ-amyloid accumulation over 126 months: Data from the Australian imaging, biomarkers, and Lifestyle Study. Front Aging Neurosci. 2021 Nov 19;13:744872. PubMed.
• Navarro AM et al. Coffee consumption and the risk of depression in a middle-aged cohort: The sun project. Nutrients. 2018 Sep;10(9):1333. PMC.
• Wetli HA et al. A gamma-glutamyl peptide isolated from onion (Allium cepa L.) by bioassay-guided fractionation inhibits resorption activity of osteoclasts. J Agric Food Chem. 2005 May 4;53(9):3408-14. PubMed.