If you want to get healthy, you have to eat a food that lowers cholesterol within your body as cholesterol and bodily health is related in the most direct of ways. If you got a high cholesterol level, you will not feel comfortable living in that meat husk you are in now. Your life will be riddled with diseases and cardiac arrest can be something that you might get when you have a high amount of bad cholesterol in it.
You can lower cholesterol in many ways, but I once remembered something that someone said way back when people were not as advanced as they are now. That something goes along the way of ‘you are what you eat’. There could not be any more truth contained within that adage because what you eat matters the most compared to what you do or what you believed in. Sure your cholesterol level may decrease if you exercises, but if you exercises and still eat the bad foods, your effort in reducing the cholesterol will only reach a dead end. After a cholesterol got lowered by a session of exercise, the bad food refills it again, making it an endless fight on your part.
Although healthy food seemed an alien thing to us (because of how expensive the ingredients are and how hard they are to cook for people with no culinary experience), you can actually find lots of foods that are healthy. Below I have a food that lower cholesterol list that I would like to share to you :
On the first place, we have nuts
Nuts are a part of the food that bring down cholesterol, and I put the first in the list simply because compared to the others on this list, this is probably the tastiest one. They are fatty foods, but the fat contained within them are healthy fats. Aside from brimming with healthy fats, they also got fibres that will certainly help your digestion. Added to the fact that almonds are a part of nuts (almonds are more often than not better than any other nuts because they got antioxidant), which are tasty and a bit ‘rich’, you cannot go wrong with eating nuts if you want to lower your cholesterol.
That is, unless you are allergic to peanuts
put this in the middle of the list because some people like avocados and some do not. I do not care either way, but what I do care about is the fact that avocados are basically the healthiest fruit out there. Like nuts, they are fattening in a healthy way and they can stabilize your blood sugar levels (another plus for them).
From the fishes, we got salmon
I may or may not get into troubles for proclaiming this, but here it goes: salmon is the healthiest fish out there. It contains omega 3 fat, which is always good for the brains, and it is often included in any diet that lowers bad cholesterol. Salmon is a delicious tasting fish that you can include in your collections of food that lowers cholesterol.
After knowing the bad effects of cholesterol, many people then want to have foods, which can lower cholesterol level. If you are in the same case as well, this article is the right place to spend some minutes of yours. Here, we will share you about some best foods to reduce cholesterol fast.
One main cause, which can raise cholesterol level, is the presence of saturated fat. Foods and drinks, which made from soya have low saturated fat. In other words, soya foods can help you reduce the cholesterol intake. It is because soya has special proteins, which can influence the body to regulate cholesterol. Hence, it can lower cholesterol you already have inside. Based on a study, consuming 15 gram of soya each day can lower the cholesterol for about 6%. If you are interested to try it, all you need to do is just changing some foods you usually have with the one, which has soya as its main source. For example, you can have soya drink to change milk and yogurt. You can also have soya dessert to avoid the saturated present in common dessert. Moreover, consuming soya nuts, tofu, as well as edamame beans will also give your body more benefits.
Sterol and stanol
Have you ever heard about it before? If not, here is the brief explanation. Sterol and stanol is one of many types of nutrients, which can lower the amount of cholesterol. An intake of 1.5 up to 2.4 of plant sterol and sterol each day can reduce cholesterol for 7% up to 10% if you do it continually for about 3 weeks. This is certainly best foods to lower cholesterol quickly.Sterol and stanol work by blocking the absorption of cholesterol in the gut. You can have sterol and stanol from many kinds of food. Those are vegetable oil. Vegetables, nuts, fruits, seeds, as well as whole grains.
Oats and barley
Oat is well known for its capability in lowering foods. However, barley actually has the same potential as well. Both of them are rich in soluble fiber, more specifically is the one called as beta glucan. When beta glucan enters the body, it will bind cholesterol in the intestines. In other words, it helps your body to absorb cholesterol. A study suggests that we need to have at least 3 gram of beta-glucan each day.
To lower the cholesterol amount, you can also start by keeping your daily intake of unsaturated fat. The suggested amount is different; for women, it is 20 gram while for men it is 30 gram. Some foods, which have a high amount of unsaturated fat are vegetable spreads, nuts, avocado, and also oily fish. All of them are the best foods to reduce bad cholesterol. Vegetable oil is also good since it contains a small amount of unsaturated fat. However, it does not apply to palm oil as well as coconut oil. For that reason, it is better for you to avoid those two vegetable oils.
Lowering cholesterol is not an easy thing to do, but it is not impossible. There are many ways, which you can do, to lower your cholesterol. One of them is by controlling what you eat. Today’s article will put the focus on the topic of what foods can lower your cholesterol.
If you want to control the intake of cholesterol through food, then you can have this option. First, you need to consume more foods, which can lower LDL (the harmful cholesterol). On the same time, you also need to stop consuming foods, which have high number of LDL.
So, what are foods that will lower your cholesterol? To ease your job in finding those foods, here we will share you the list of it.
To begin with, you need to know the benefits, which you can have from consuming nuts. Almost all kinds of nuts is a good supply for the stomach. More precisely, eating only 2 ounces of it in a day can slightly lower the LDL amount inside the body (about 5% more or less). Moreover, a study also proved that eating certain types of nuts will give a good result for the heart. Those types are almonds, peanuts, as well as peanuts.
To lower the LDL amount, you can also fight it by giving your body soluble fiber. Where can you find it? The answer is from fruit. However, not all kinds of fruit have the same amount of soluble fiber. Among all kinds of fruits, the top 4 ranks is having grapes, apples, strawberries, as well as citrus fruits. They can lower the LDL amount since they are rich in pectin.
Fish is a good source of protein. However, that is not the only benefit you can have from this food. Fish has the potential to lower LDL if you consume it at least two up to three times in a week. How can it be? First, the nutrition in fish is a good replacement, for what can you have in meat. For your information, meat contains saturated fat, which can boost your LDL. Second, fish are rich of omega 3 fats can lower the LDL. Omega 3 can reduce triglycerides in your bloodstream and also protect your heart well.
This one is so easy to have. If you do not have enough time to prepare all the above food, you can just choose this one. This food works quite the same as what fruits do. Oats have high amount of soluble fiber, which can lower your LDL. For your information, the suggested nutrition intake of soluble fiber in a day is 5 grams at least (up to 10 grams at most). If you have a bowl of oatmeal (cold oat-based cereal like can work too), it will be the same as you give your body 1 up to 2 grams of soluble fiber. Certainly, oat is the answer of what foods do you eat to lower your cholesterol.
Are foods high in cholesterol bad for you? The answer of this question is definitely yes. You may not feel the effect right after you consume the foods. Instead, it will pill up in your body, and later on, you will wake up by realizing that there is something wrong with your body. That time, you just finally have a grasp of what you have done. More particularly, what kind of foods you have eaten.
Cholesterol can cause many diseases. One of them is diabetes. For more, cholesterol can also be the one, which is responsible for heart disease; the cause might be different for each person. If you do not want to live with those kinds of diseases, then it is time when you need to start having a healthy life.
To begin with, you better know that bad foods are those who contain high fat, salt, as well as sugar. Moreover, they also have a small number of nutrients, which is needed by the body such as calcium, fiber, and omega 3 fatty acid.
So, what are the kinds of foods high in bad cholesterol? In line with what we have told you before, bad cholesterols come from foods, which have high number of fat, salt, and sugar. To be more precise, it includes crackers, bakery items, as well as cookies. Foods with saturated fat are also potentially having high cholesterol. For that reason, it is important to have a good look at the food label before you pay for it.
Foods, which contain trans fat, also have high number of cholesterol. Some samples of foods with high trans fat amount are pastries, crackers, as well as some types of margarine. You can check it behind, in the nutrition facts to make it sure. For unwrapped food, here is a little guide. It will be better to avoid consuming biscuits, microwave popcorn, sandwiches, doughnuts, frozen pizza, and also fried fast foods.
Besides trans fat, sugar also plays important role in causing some effects to the body. Even though the sweet taste caused by sugar is definitely giving a better taste, too much of it can kill you slowly. It can drive your body to have high amount of cholesterol. Moreover, it can also cause diabetes as well as heart disease.
Limiting the intake of sugar is not an easy thing, it present in many kinds of foods and drinks. However, you need to do it if you do not want to have a regret of not taking a good care of your body. For a start, you can lessen the consumption of soda, cakes, cookies, ice cream, and even candy. Besides that, sugar is sometimes also present in the type of foods, which you will not even think about. Yes, it is present in tomato ketchup and also breakfast bars.
Those are the types of foods, which foods are known to be high in bad cholesterol. We highly hope the brief explanation, as well as the sample, can guide you to have a healthier life.
“What Foods Are Low in Cholesterol?” is the question posed, not only, by cholesterol sufferers but also those who want to keep a healthy diet. Cholesterol is no longer just a problem of parents, even at a young age, any person can suffer from cholesterol. The causes are varied and one of them is lack of healthy eating.
Low cholesterol foods
In order to lower or maintain cholesterol levels in the blood, you need a healthy diet that can lower cholesterol. What foods are low in bad cholesterol?
Fish and omega 3 fatty acids. Fish like sardines, tuna, mackerel, and salmon have good omega 3 that able to lower cholesterol and blood pressure. The nutrition doesn’t affect LDL (bad cholesterol) of blood, in fact it can minimize the formation of blood clots. Eat at least two to three times a week. Omega 3 reduces the possibility of irregular heartbeat attacks and reduces triglyceride levels in the blood.
Avocado. This is one of fruits or foods contain good fat. Consume it raw, you do not need to make juice of it, why? Because when people make juice, they will put sugar, milk, or any other materials to make the juice tasty. People with high cholesterol need to limit saturated fat intake. The limit of saturated fat intake in women is 20 grams, while the limit for men is 30 grams.
What meals are low in cholesterol? The answer is Foods enriched with sterols and stanols. The function of these two elements is preventing the body from absorbing cholesterol. Foods containing sterols and stanols are nuts, seeds, vegetables, fruits and vegetable oils, except for palm oil and coconut oil. Palm oil and coconut oil are vegetable oils rich in saturated fats. You can also take supplements containing sterols and stanols. Consumption of at least 2 grams of sterol or stanol can lower cholesterol levels in the blood at least one tenth.
What foods are good in lowering cholesterol? Here are some foods that can serve as cholesterol-lowering.
Fruit and vegetables. No doubt, if you want to be healthier you should eat more fruits and vegetables. Why? Because fruits and vegetables are foods with low saturated fats. When you eat more and you feel fuller, it may reduce the chance of eating saturated fat-foods. Consuming foods with high fiber like apples, broccoli, pears, strawberries, yams, and eggplant can lower cholesterol.
Barley and oats. Eating those foods may bind cholesterol in the blood and avoid the body to absorb the cholesterol so the body stays healthy. It happens because the foods contain fiber named beta-glucan. Consumption of about 3 grams of foods rich in beta-glucan in a day is believed to reduce cholesterol in the body.
Each of the foods described above provides its own benefits, but lifestyle changes also help in lowering high cholesterol. In addition to changing the diet, lowering high cholesterol can be accompanied by regular exercise, maintaining ideal body weight. That is the answer to the question “What Foods Are Low in Cholesterol?”
Looking for some information surrounding foods that are high in cholesterol? If you do look for them, then I want to congratulate your search engine because your engine has led you to the right place. Here, I shall list all of the foods I see as foods that are high in cholesterol.
In hope that I will not waste both of our times, let us jump into the first food item, shall we?
Liver, and not just chicken’s, but every living being
The Liver is high in iron, and you cannot deny that iron is important for us. If you are a liver lover, you can rejoice because many people deem liver a healthy food to eat.
Outside of the many, though, some people think that liver is dangerous because it contains lots of cholesterol. As we all know, not only humans got cholesterol in them. Animals got them too, and many of their cholesterol got stored in their organs. Do you know what a liver is?
Butter and margarine
Here we have the king (or queen?) that makes lots of food, even more tastier than they should be. Butter contains saturated fat, and saturated fats lead to high level of bad cholesterol. High level of bad cholesterol leads to a severe case of heart attack and whatnots. Heart attacks can lead to your death, and nothing is worse than having to die to butter.
For the margarine thing, people perceive that margarine is safer than butter. The truth cannot be further than that. Some margarine can be even more dangerous to the heart, and researchers classify them as a food that’s high in cholesterol.
Shrimps are dangerous as well
One can argue that shrimps are the tastiest seafood ever (I myself do not believe that. They look like the roaches of the sea in my opinion), but the fact is, shrimps are dangerous thanks to many factors. One such factor is the high amount of cholesterol within them. A serving of shrimp can fill in more than half of your recommended calorie intake, making it a part of the seafoods that are high in cholesterol entourage.
While other kinds of seafood are not inherently dangerous unless they are caught using poison or any other unnatural method, prawns, shellfishes, and lobsters are generally dense in cholesterol. If I may have a say in it, do reduce consuming them, will you? Not all kinds of seafood are good for you.
Popcorns, both salty and sweet
While this one is technically not a full-fledged food, you should always avoid eating popcorn unless you are in dire need to do so. Although they are a tasty thing to nibble on when you do not have anything else to eat, the salty popcorns are often loaded with butter, and butter is not healthy for your health. The added salt can also ruin your day. The sweet one can induce diabetes, which is not any worse than having a high cholesterol, but still bad nonetheless.
But popcorns are not inherently bad for your health. If you eat them without making them sweet or salt, they can actually reduce your cholesterol level. Eating them like that may disgust some people with how tasteless they are, so if you want to add some flavor to the popcorn, add olive oil and/or sprinkles of parmesan over the top. The two things are healthier than your ordinary salted, butter popcorn.
I think that is all regarding the foods that are high in cholesterol, hope I can help you with this article, guys.
The normal body fat percentage for women is between 23 and 31%.
Body fat percentage for women in percent
Women have a significantly higher body fat percentage than men. The typical feminine curves consist to a large extent of body fat. For this reason, there are also optical reasons, a minimum body fat percentage for women.
In women with a very low body fat percentage, there are often health problems.
Common problems are:
irregular or missing period
reduced fertility or infertility
Bone loss (osteoporosis)
Please note that different forms of measuring the body fat percentage can sometimes lead to significantly different results. The body fat content can be z. B. vary from body fat scale to body fat scale considerably. More important than the absolute value is therefore the change in body fat percentage.
The normal body fat percentage for men is between 13 and 21%.
Body fat percentage for men in percent
The measured body fat percentage is highly dependent on the technique used. Even the results of different body fat scales may differ significantly. For that reason, you should pay more attention to changing the value than to the absolute value.
Body fat is an incredibly difficult subject – it’s hard to calculate, hard to measure, and most people also value the wrong way in their body fat. And yet it is a relatively important issue because you let fat know you if you should lose weight or not.
The normal way to make a statement about here is with the BMI method, also known as the body mass index. This method indicates in which category you fall – underweight, normal weight or overweight – is calculated by your height and weight. However, people with a lot of muscle weigh more heavily and often fall into the category of overweight while they are actually very healthy and fit in reality.
Your body fat percentage is the answer. And that’s exactly what we’re going to talk about in this article. Not only do I measure seven popular options by taking with you your body fat percentage, I will give you tips to effectively reduce your body fat.
What does fat mean?
Simply put, the fat gives the proportion of fat in the body compared with the rest – and the rest is of course you organs, muscles, bones, tendons, water and so on. Men and women have different amounts of fat in their body and this is also reflected in a different fat content. These differences are mainly due to the muscle mass. Overall, men have a greater amount of muscle in their body, so that the total fat content is lower.
Let me give you an example.
A super-muscular body of a male bodybuilder trying to burn fat for his upcoming competition, maybe 3-4% fat in his body. A female bodybuilder in the same situation has a fat content of 8-9%. A male athlete in a top condition may have a fat content of 10% and a female oncoming vehicle is within 18 to 20%. On the other hand, there is an overweight man with a fat percentage of 30%, a whole lot is different to me from a woman with a fat percentage of 30%.
Which fat is healthy?
Although no precise statement about what ‘fat is perfect’, and moreover, can be found here in a reasonable range, there are guidelines that found to be healthy.
Everyone called essential fat, which means that when someone gets this fat, organs are likely to fail, and he / she died. For women, the proportion is 10-12%.
Female athletes have a fat content between 14 and 20 percent, fit women between 21 and 25 percent and an acceptable range occupies 25 to 31 percent. If you like a fat woman of 31% or more, you fall into the overweight category.
As we’ve already seen, this range of men’s looks is quite different. For example, men can get, for example, no less than a fat content of 2-4%.
Male athletes have a fat content of between 6 and 13 percent, while those in good shape account for 14 to 17 percent. An acceptable body fat percentage in men between 18 and 25 percent. While a fat percentage of more than 25% for men means that you are overweight.
Everyone is well aware of what body fat is essential for survival – protects fat from your internal organs, provides the necessary energy in times of danger, and much more.
‘Essential Fat‘ is the minimum amount of fat you need to survive – less than this amount would likely cause organ failure, but even approaching this minimum amount can be dangerous. Therefore, bodybuilders only reduce their body fat content to the minimum when turned on a competition – for the rest of the year, they keep a higher level of fat so they can stay healthy and function effectively.
If you want a six-pack man or a woman to look more muscular, then you should look at the above fat athletes. For men, this is between 6 and 13 percent for women between 14 and 20 %.
However, if you only want to look healthy, you probably want to get in the ‘fit’ area. Once you get into the upper latitudes of “acceptable”, it is probably better to go to do something and try to reduce fat.
So, before you can do anything to change your body fat percentage, you must first determine your goal.
If you want to shoot like movie stars during a movie, then you should aim for a body fat percentage of 6-8% or 13-15%. Please note that your condition and performance in the gym in this case are likely to worsen. In fact, their performance is generally much better when you fall into the “fit” area. It is up to you whether you find it useful. Also, keeping these sentences hard to obtain in the long run. Have you ever seen a movie star while he / she was not a movie to run?
If you’re interested in this coveted six-pack, lower your body fat percentage than the 8-11% for men and 15-17% for women.
Are you an athlete and optimal athletic performance for you the priority, then aim for a body fat percentage of about 15% or 20%. Women can often do a lot better with a fat content of around 20%.
If you just want to look good and want to feel comfortable in your body, it is less than 18% in men and between 20-23% of ideal. This is the perfect area if you want to hear regularly, Hey, what are you looking for ?! ‘
Women should be aware that menstruation can stop with fat levels below 15%. This can also have a negative impact on fertility. So better to be safe than sad and keep your body fat percentage above 20%.
Note: your body fat percentage is simply the amount of body fat you have; it has nothing to do with the amount of lean muscle you have, which means that two people with the same amount of fat can look very different.
Calculate Your Body Fat Percentage
While there are numerous ways to measure body fat percentage and calculation, not all methods are so accurate or even easily performed by anyone.
There are seven main methods you can use and I have all 7 you put in a row below :
Looking in the mirror – This is probably my favorite method, although it requires a trained eye and is certainly not very accurate. A list of clear images to compare exactly one photo of yourself, you can estimate something, what your body fat percentage. In fact, however, this is only the first step to be included, because it is clear that you will not include a correct answer here, but even comparing it with the photos you can at least determine all the starting point.
Skinfold measurement with a saddle – A saddle can be very cheap in the store or in a gym. Pull the fat out of your muscles, squeeze it between the saddle, take measurements, and check this chart to find out what your body fat percentage is. Some people recommend measuring only one location, while others recommend measuring in different locations. Whatever you decide, it is good to remember that a skin fold measurement underestimate body fat in most cases. Often this is only one or two percent, but keep it in mind. It is not the most accurate method, but there is a pretty good estimate given in this ways to measure your body fat percentage is so easy and cheap.
To take the measurement method – by taking measurements with a tape measure and then using an online calculator, you can calculate your body fat percentage. This method is not incredibly accurate body fat and you can easily overestimate it again. Of course, this is not surprising since you have limited information here. But again, that this method is simple and free, and almost anyone can work from home as a good estimate of the fat.
Scales with Body Fat Analysis – When you step on such a scale, an electrical current is sent through your body, and uses a biometric impedance analysis “I rarely use this method because this is one of the least accurate. Ways to calculate your body fat percentage. The electric current is being sent through your body and if you keep a lot of moisture, this can drastically change the analysis. Especially for many women – and especially around menstruation – this can be detrimental. For women, therefore, I would actually discourage this method while it would be a great way for men to follow a downward trend in fat.
Plethysmography- This method calculates your body fat percentage air with your body to measure mass, volume and density. The ways to measure your body fat is also quite correct, but unfortunately also very expensive and usually only in big cities. However, if you are interested in a very accurate way to measure your body fat percentage, you can find several websites online.
Hydrostatic Weighing – This method is also known as extrusion and although this method is very accurate, it is expensive and it takes a lot of time. Now centers in the Netherlands are beginning to grow, to offer this opportunity. Personally, I would choose, but not sure, because of the difficulties and costs associated with it.
DEXA – This is considered the most accurate method because it is actually a full dual x-ray of your body composition and therefore you can give accurate values. Like, if you have broken something, you are lying on a table while it is an x-ray of the entire body. Although this is the most accurate method, it is also the most expensive.
What is the best ways to measure body fat percentage?
Now that you know the seven most important ways to calculate your body fat, you may wonder what the best way is. But of course that is up.
Because if you are overweight and you want to lose weight and reduce body fat, then it is probably not a good idea to decide on the most expensive methods just because you often repeat this when you lower your body fat percentage. So, if you have a lot of money on it, this is not really cost effective.
As a start, I would suggest that you choose a method that is easy to perform from home. Personally I would choose in this case, folded the measurement of skin measurement. Although these methods are not very accurate, they can give you a good indication of whether you are on the right track. This would ideally do in conjunction with the trend of body weight, that is, simply on the scales to see if you have lost weight.
But if you are already close to your goal, and you will primarily optimize the composition of your body by reducing your body fat and increasing your muscle mass, then it is a better idea to opt for a more accurate method because of a few percent difference considerable part when you are almost at your destination. Moreover, it is not necessary to do such a measurement more than once or twice.
In short, it all depends on your goal, and you also have to look at what your budget and opportunities are.
5 tips to reduce your body fat
If you have followed this article to the end, you have probably already measured your body fat percentage, and you have determined your exact purpose. Now it’s time to start working in that direction.
If you are overweight, your diet will become more active and you will already be taking a big step in the right direction. However, if you are already near your target and are now primarily trying to lower your body fat then these tips are for you. They can give you the little boost to correct, help you to reduce your body fat with the last few percent.
Remember that it can take some time to reach your goal. Because if you are already on a healthy weight, your body does not like losing its last fat stores. To do this you often have to work extra hard to do your best.
Eating Less Calories – Although I believe that not all calories lose weight, there’s no way to get it – especially when you’re so close to your goal: Burning Fat You need to burn more calories than you consume , A good guideline is 20% and 30% eat fewer calories than you need to maintain your weight.
To eat normally about 2000 calories to maintain your weight, it is important that you do not get less than 1400 kcal of your body fat down consuming. For best performance, 1600 kcal is probably better. If you do not have strength training and in addition eat too many carbohydrates, you will probably lose muscle along with fat. This is not optimal, so it is advisable to reduce your carbohydrate consumption.
Eat less than 100 grams of carbohydrates a day – If you deprive your body of carbohydrates, your body does not have free access to its favorite source of energy: sugar. So it is, you are body to fat to quickly restore yourself, with energy.
Strength – When you train with heavy objects, you become stronger and you hold the muscle you already have. In addition, you also give your metabolism a boost as you burn extra calories after exercise. This so-called “afterburning” is the highest in force.
Have Interval Training – Interval training is shorter but more intense than other forms of sport. By giving your body extra taxation for a short time, give it a little push in the right direction and burn faster to burn more fat. Two or three times 20 min. Interval training a week is ideal in combination with other workouts.
Train on an empty stomach – Bodybuilders and athletes who want to drastically reduce their body fat percentage often exercise as it is in the morning before breakfast. Your body is indeed fasted for a long time and no food left to rely on. This means that it relies on fat as an energy source. And training in the morning, you consume more energy and burn fat so quickly.
After all …
As you can see, there are no magic ways to lower your body fat percentage. It may well be that you have fallen so far, and now you are close to your destination, you are suddenly silent.
How frustrating that is, it’s good to realize that this is just a survival mechanism of your body. After all, you are already a lot of weight and that is why you want to keep your hand on the little fat that will be left for times of need.
Therefore, it is important to realize that you are getting down fat compared to simply losing weight will cost more and more effort. In addition, you should not that you float through what you see on TV. Just to make sure you feel comfortable in your body, your health is indeed the most important.
Remember, there are several bodybuilders who have died in the past because they went too far in the search for the “perfect” body, which is the lowest percentage of fat.
Be always realistic and always listen to your own body.
Turmeric – yellow tuber is also called the “spice of life”, because it is used as a medicine for several diseases. From the beginning of the Middle Ages turmeric was used in North Africa and Europe. But turmeric with its benefits and nutritional value has been an integral part of Ayurvedic medicine for at least 4,000 years. In India, turmeric is considered sacred for a long time and is one of the hot spices which is said to have energy and purification effects.
Health effects of turmeric
The nutritional value of turmeric contains several properties to improve health, of which only a few must be addressed here :
Healthy for the stomach and intestines
The strong yellowing spice has a very digestive effect. The substances contained have a stimulating effect on the production of gastric juice. They also encourage the liver to release more bile acids. These acids bind to the corresponding dietary fats and make them more digestible. Turmeric also has an anticonvulsant effect and reduces symptoms such as flatulence, heartburn, diarrhea, constipation, bloating or stomach cramps. For a long time unknown in Europe, turmeric is now also used in conventional medicine for the treatment of indigestion because of its effect on the intestines and stomach.
Turmeric in inflammation and rheumatism
The main active ingredient curcumin contained in turmeric has u.a. anti-inflammatory effect. This can be compared with agents such as ibuprofen, phenylbutazone or hydrocortisone. However, unlike these pharmaceutical agents, curcumin does not produce any toxicity, thereby preventing certain side effects such as white blood cell degeneration or ulceration. Turmeric is therefore used more and more often in rheumatism medicine. This plant is officially listed as effective by the World Health Organization under the term Rhizoma Curumae Longae.
Turmeric in arthritis
The anti-inflammatory, which includes turmeric, have a positive effect on arthritic symptoms. In many cases, the treatment was even more effective than with the usual drugs. In addition, the ingredients reduce damage caused by free radicals and have triggered inflammatory reaction in the bone joints.
Turmeric in ulcerative colitis and Crohn’s disease
The anti-inflammatory effect is also effective in people suffering from ulcerative colitis or Crohn’s disease. Studies have shown that curcumin protects against the development of colitis. And this already from the fifth day of ingestion. Examination of intestinal cell function indicated that all typical signs of disease, such as infiltration of inflammatory cells, thickening of the intestinal wall, and mucosal ulcers, were reduced. The effect was already evident at a concentration of only a quarter of a percent.
Strengthening the immune system
Turmeric is a major component of Jamu in Indonesian medicine. These are traditional remedies used to prevent infections or respiratory diseases and strengthen the immune system. Especially in winter and spring, when the risk of infectious diseases is high, turmeric can have a positive effect on the immune system. Its anti-oxidant, anti-viral, anti-bacterial and anti-inflammatory capabilities help fight infections and keep them free of cold.
Turmeric in the diet
For a daily, permanent intake, for example, for prevention, turmeric can be added to mashed potatoes, dairy foods, soups or sauces. Some of it mixed into a green smoothie or self-pressed vegetable juice is also possible. Or you mix for breakfast a turmeric shake.
Turmeric can be taken with oil, such as a teaspoon of linseed oil. The combination of turmeric and other spices, such as those found in the high-quality curry mixtures, are also perceived as very tasty and healthy.
Here it is assumed that the nutritional value of turmeric and the active ingredients contained in other spices are individuals who support each other’s effectiveness. Especially the combination with pepper should increase the effect. This increases the body’s capacity to absorb curcumin, along with piperine contained in pepper, up to 200 percent.