Connect with us

Healthy Eating

Black pepper: Nutrition and health benefits

Published

on

Black pepper and its alkaloid component, piperine, are linked to many health benefits, including anti-inflammatory effects and potential cancer-fighting properties.

Pepper has been used in traditional medicine for thousands of years, especially Ayurveda, the traditional Indian medical system. Individuals used it primarily to treat menstrual and ear, nose and throat disorders.

However, consuming too much black pepper can lead to gastrointestinal side effects, so people need to be careful not to overuse.

Read on to learn more about black pepper, including nutritional information, health benefits, and potential risks.

The table below shows the amount of nutrients in one teaspoon of ground black pepper weighing 2.3 grams (g).

There are currently no nutritional guidelines on how much black pepper a person of any gender or age group should consume.

However, the Dietary Guidelines for Americans: 2020-2025 suggest that adding herbs and spices can help add flavor to a dish when a person is trying to reduce their dietary intake of added sugar, sodium, and saturated fat.

There are several potential health benefits of black pepper for the body and brain, and many of them come from the black pepper compound piperine.

Rich in antioxidants

Piperine, the plant component of black pepper, has powerful antioxidant properties.

The body creates free radicals, unstable molecules that can damage cells both naturally and in response to environmental stress. Excessive free radical damage can lead to serious health problems, including inflammatory diseases, heart disease, and certain types of cancer.

Research has shown that a diet high in antioxidants can reduce free radical damage. For example, a review of both test tube and rodent studies found that black pepper and piperine supplements can prevent or slow the progression of free radical damage and related diseases like atherosclerosis, diabetes, and cancer.

Anti-inflammatory benefits

While there isn’t extensive human research on the anti-inflammatory benefits of black pepper and piperine, several rodent studies suggest that piperine can reduce inflammation.

For example, during a study aimed at finding out whether piperine could suppress heart damage related to doxorubicin, a cancer drug, researchers found that laboratory mice injected with piperine had less inflammation.

Another study in rodents suggests that piperine’s anti-inflammatory properties may help protect kidney tissue damage associated with ischemia-reperfusion. Ischemia reperfusion refers to tissue damage that occurs when part of the body is not receiving enough oxygen.

Researchers have also found that certain piperine supplements can help reduce the chronic inflammation that people with metabolic syndrome experience, but more human research is needed.

Antibacterial properties

A handful of reviews and studies indicate piperine’s antibacterial potential.

For example, after a small review of studies on black pepper’s antibacterial properties against gram-positive bacteria such as Staphylococcus aureus, the researchers concluded that the spice could be an effective ingredient for future therapies against both infectious diseases and foodborne pathogens.

Another large-scale review examined laboratory and human studies that included piperine’s many pharmacological properties, including antibacterial properties.

Similarly, a test-tube study found that piperine and piperlongumin – a component of the long pepper plant – can help fight multi-resistant pathogens. The study’s authors concluded that both compounds could be useful as bioactive compounds for new antibacterial drugs. However, the authors of both reviews suggested that more research is needed.

Anti-cancer properties

Although there have been no human studies to date, several laboratory studies suggest that the piperine in black pepper may have cancer-fighting properties.

For example, a comprehensive review of spices and cancer treatments finds that studies found that piperine suppressed cancer cell replication in breast, prostate, and colon cancers.

The substance showed promise as a therapeutic agent in the treatment of osteosarcoma, a type of bone cancer. However, more scientists need to do more studies to fully examine this effect.

Increase in “good cholesterol”

The researchers conducted a study on piglets randomly given a diet supplemented with or without black pepper and found changes during their growing and fattening periods.

They found that the piglets who ate a black pepper-supplemented diet had significant increases in high-density lipoprotein – what people call “good cholesterol” – compared to other piglets.

The researchers believe these results may warrant further study to investigate the potential beneficial effects on lipid metabolism in humans.

Support blood sugar control

A small human study from 2013 of the effects of a dietary supplement containing several bioactive food ingredients – including piperine – on insulin resistance found an improvement in insulin sensitivity. This enabled the hormone insulin to better regulate the uptake of glucose.

However, since the supplement contained multiple food ingredients, it is not clear whether piperine alone would have achieved the same results.

Nutrient uptake and gut health

Research from 2013 suggests that black pepper may help increase nutrient absorption, exhibit prebiotic-like behavior, regulate gut microbiota, and improve gastrointestinal health.

Increase in brain function

Several animal studies have shown that piperine can improve brain function, especially with symptoms associated with degenerative diseases of the brain such as Alzheimer’s disease.

For example, researchers have found that piperine helped improve memory in rats with Alzheimer’s disease and reduce the formation of amyloid plaques. These are harmful protein fragments that first develop in the areas of the brain associated with memory and cognitive function.

A human study found an association between Alzheimer’s and piperine levels, but the researchers concluded they couldn’t find a reason for the association and said more research is needed.

There isn’t much scientific evidence that black pepper causes serious health risks and side effects.

While consuming too much black pepper can cause indigestion, most herbs and spices do. And consuming large amounts of black pepper can cause a burning sensation in your mouth and throat.

However, some research suggests that black pepper, or more precisely piperine, may have side effects in certain situations.

For example, studies in rodents and humans have shown that piperine can increase the absorption of certain drugs, such as antihistamines. This can be helpful for poorly absorbed drugs, but it can lead to excessive absorption of other drugs.

Therefore, it is important to consult a doctor about possible drug interactions before increasing your black pepper intake or taking piperine supplements.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

One Major Effect Garlic Has On Your Gut, Says Science

Published

on

Your gut is arguably one of the most important things to look out for when it comes to your overall health, as it can affect your risk for things like excessive weight gain, gastrointestinal disorders, and even cancer.

As more research is done, experts find that Food and nutrition play a huge role in maintaining your gut health. In fact, foods like yogurt, sprouted grains, salmon, and garlic have all been shown to make a positive contribution.

Particularly noteworthy is garlic. Not only because it is delicious, but also because it has been used medicinally for thousands of years. One important effect of garlic on your gut that researchers recently discovered is its Ability to act as a prebiotic for your gut microbiome.

But why is it so important? Well, maintaining a balanced gut microbiome is vital as it is the group of bacteria, fungi, and other components that live in your digestive tract that directly affect things like your digestion, immune system, and even your mental health!

Read on to learn exactly why prebiotic foods like garlic are necessary for maintaining a healthy gut.

First, what is garlic made of?

Garlic may be small, but it’s actually a complex food, with many different types of nutrients and compounds that make it a common medicinal meal supplement.

According to Nutrients, garlic cloves are mostly made up of carbohydrates, but they also contain protein, fiber, amino acids, water, and organosulfur compounds (which are also found in broccoli, onions, and cabbage).

Most of the carbohydrates in garlic are fructose polymers known as fructans. Although the health benefits of fructans are constantly being researched, many experts consider them “health-promoting food ingredients”.

For example, a report published in the Scientific World Journal states that fructans are known to promote better immune health, act as antioxidants in the body, and potentially act as prebiotics in the gut.

RELATED: Secret Side Effects of Eating Garlic, Science Says

How garlic helps your gut

Shutterstock

It is important to note that much of the current research on garlic and gut health is conducted through animal testing, so more specifically related to human health needs to be discovered.

However, current knowledge about garlic and human health is positive and shows many specific benefits for the human gut microbiome.

According to Food Science & Human Wellness, the fructans contained in garlic act as “prebiotics” in the intestinal microbiome and promote the production of “good” intestinal bacteria (also known as bifidobacteria).

Prebiotics can do this by passing through your digestive tract without actually being digested, which allows them to be used as nourishment for the good bacteria in your gut, helping to keep the other bacteria in your gut at bay.

In addition, prebiotics are known to lower cholesterol and reduce the risk of cancer and other serious diseases, according to the Encyclopedia of Food and Health.

So it’s easy to see that garlic really does have some amazing gut health benefits, and while more research needs to be done, the current results are promising!

Read this next:

Continue Reading

Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania

Published

on

Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

Continue Reading

Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day

Published

on

Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

We are giving away a clean, environmentally friendly hand soap package from Cleancult

Shutterstock

Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.

Shutterstock

Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

Continue Reading
Advertisement

Trending