Super Foods

Tuesday, December 27, 2011

Pomegranates(Punica granatum) Health Benefits and Side Effects

http://www.ayushveda.com/womens-magazine/wp-content/uploads/2008/07/pomegranate.jpg

Pomegranates is a fruit-bearing small tree, genus Punica, belonging to family Lythraceae, native to Iran but has been cultivated in Asian since ancient time.

Nutritional Supplements
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treat
a. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(1)

b. Cholesterol and cardivascular diseases, as the soluble fiber content of legumes and vegetables has also been shown to decrease LDL-C. Current investigations continue to explore this area in depth and examine potential synergies between dietary fiber and other phytochemicals that may lower cholesterol, according to the study of "Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk" by Bazzano LA.(2)
2. Protein
3. Thiamine (vitamin B1)
4. Riboflavin (vitamin B2)
5. Niacin (vitamin B3)
6. Pantothenic acid (vitamin B5)
7. Vitamin B6
8. Folate (vitamin B9)
9. Vitamin C
10. Calcium
11. Iron
12. Magnesium
13. Phosphorus
14. Potassium
15. Zinc
16. Etc.

Health Benefits
A. Health benefits according to researches
1. Anti - Cancers
In the investigation of phytochemicals and pomegranate extracts of the fruit of the Punica granatum (pomegranate) and theirs antioxidant effects found that due to the action of ellagic acid, the main polyphenol in pomegranate. In this mini review the effects of pomegranate extracts and ellagic acid on the proliferation of prostate cancer cells and their future potential are discussed, according to "Ellagic acid, pomegranate and prostate cancer -- a mini review" by Bell C, Hawthorne S.(a)

2. Antiproliferative, apoptotic and antioxidant activities
In the assessment of polyphenols including punicalagin, the major fruit ellagitannin, and ellagic acid (EA) of Pomegranate (Punica granatum L.) fruits juice (PJ) and its antioxidant and anti-atherosclerotic activities found that Pomegranate juice showed greatest antiproliferative activity against all cell lines by inhibiting proliferation from 30% to 100%. At 100 microg/ml, PJ, EA, punicalagin and TPT induced apoptosis in HT-29 colon cells. However, in the HCT116 colon cells, EA, punicalagin and TPT but not PJ induced apoptosis. The trend in antioxidant activity was PJ>TPT>punicalagin>EA. The superior bioactivity of PJ compared to its purified polyphenols illustrated the multifactorial effects and chemical synergy of the action of multiple compounds compared to single purified active ingredients, according to "In vitro antiproliferative, apoptotic and antioxidant activities of punicalagin, ellagic acid and a total pomegranate tannin extract are enhanced in combination with other polyphenols as found in pomegranate juice" by Seeram NP, Adams LS, Henning SM, Niu Y, Zhang Y, Nair MG, Heber D.(b)

3. Osteoarthritis
In the evaluation of extract of omegranate and its effect on p38-MAPK which is a major signal-transducing pathway in osteoarthritis (OA) concluded that our results provide an important insight into the molecular basis of the reported cartilage protective and arthritis inhibitory effects of pomegranate extract. These novel pharmacological actions of PE on IL-1β stimulated human OA chondrocytes impart a new suggestion that PE or PE-derived compounds may be developed as MKK and p38-MAPK inhibitors for the treatment of OA and other degenerative/inflammatory diseases, according to "Pomegranate extract inhibits the interleukin-1β-induced activation of MKK-3, p38α-MAPK and transcription factor RUNX-2 in human osteoarthritis chondrocytes" by Rasheed Z, Akhtar N, Haqqi TM.(c)

4. Rheumatoid arthritis
In the analyzing the Pomegranate extract (POMx) and its effect on the incidence and severity of collagen-induced arthritis in mice, found that pomegranate consumption reduced DAS28 in RA patients, and this effect could be related to the antioxidative property of pomegranates. Dietary supplementation with pomegranates may be a useful complementary strategy to attenuate clinical symptoms in RA patients, according to "Consumption of pomegranate decreases serum oxidative stress and reduces disease activity in patients with active rheumatoid arthritis: a pilot study" by Balbir-Gurman A, Fuhrman B, Braun-Moscovici Y, Markovits D, Aviram M.(d)

5. Obesity
In the research of evaluate the effect of pomegranate juice on insulin secretion and sensitivity in patients with obesity found that Pomegranate juice administration for 1 month did not modify insulin secretion and sensitivity in patients with obesity; however, the natural evolution to increased weight and adiposity was halted, according to "Effect of pomegranate juice on insulin secretion and sensitivity in patients with obesity" by González-Ortiz M, Martínez-Abundis E, Espinel-Bermúdez MC, Pérez-Rubio KG.(e)

6. Etc.

B. Health benefits according to concentration
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treat
a. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(1)

b. Cholesterol and cardivascular diseases, as the soluble fiber content of legumes and vegetables has also been shown to decrease LDL-C. Current investigations continue to explore this area in depth and examine potential synergies between dietary fiber and other phytochemicals that may lower cholesterol, according to the study of "Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk" by Bazzano LA.(2)

2. Vitamin C
In the evaluation of pulmonary dysfunction. and it effects on pulmonary dysfunction found that At present, evidence from randomised-controlled trials is insufficient to recommend a specific role for vitamin C in the treatment of asthma. Further methodologically strong and large-scale randomised controlled trials are needed in order to address the question of the effectiveness of vitamin C in children with asthma but some outcome data showed effectiveness on lung function, symptom scores, IgE levels and inhaled steroid use. One small study showed a significant difference in % drop in FEV1 post-exercise, according to the study of "Vitamin C supplementation for asthma" by Kaur B, Rowe BH, Arnold E.(3)

3. Folate
Folate beside is important for the production of red blood cells, and for the proper development of the brain, it also helps to enhance the replication and maintain DNA and RNA, thus reducing the risk of birth defects, in a study of "Go folic!" by Bland J., posted in PubMed, researchers state that in order to prevent neural tube defects (NTDs), and proactively prevent new cases of spina bifida and hydrocephalus, it is essential that women take folic acid well before becoming pregnant. Through the use of social networks, and the voice of healthcare professionals, it is hoped that more women than ever before will receive the Go Folic! message and start taking the 400mcg/day required to ensure the development of a healthy brain and spine.

4. Vitamin B5
Vitamin B5 not only plays an important role in speeding wound healing , according to ""Role of pantothenic and ascorbic acid in wound healing processes: in vitro study on fibroblasts" by Lacroix B, Didier E, Grenier JF.,(4), but also enhances the healing of diabetic ulceration, according to "Safety and efficacy of a new honey ointment on diabetic foot ulcers: a prospective pilot study" by Abdelatif M, Yakoot M, Etmaan M.(5)

5. Vitamin B1
Vitamin B1 beside is important supplement used to treat inflammatory diseases, according to ""Protective role of benfotiamine, a fat-soluble vitamin B1 analogue, in lipopolysaccharide-induced cytotoxic signals in murine macrophages" by Yadav UC, Kalariya NM, Srivastava SK, Ramana KV.,(6), but also p;revent the risk of diabetic complication, according to "The potential role of thiamine (vitamin B1) in diabetic complications" by Thornalley PJ.(7)

6. Phosphorus
Phosphorus forms an important part of the process related to growth and maintenance of bones and teeth, according to the study of "Alterations in phosphorus, calcium and PTHrP contribute to defects in dental and dental alveolar bone formation in calcium-sensing receptor-deficient mice" by Sun W, Sun W, Liu J, Zhou X, Xiao Y, Karaplis A, Pollak MR, Brown E, Goltzman D, Miao D.(8)

7. Etc.

C. Other Health benefits
1. Coronary heart disease
In the study of pomegranate juice consumption and its effects on coronary heart disease found that in subjects at moderate coronary heart disease risk, pomegranate juice consumption had no significant effect on overall CIMT progression rate but may have slowed CIMT progression in subjects with increased oxidative stress and disturbances in the TG-rich lipoprotein/HDL axis, according to "Effects of consumption of pomegranate juice on carotid intima-media thickness in men and women at moderate risk for coronary heart disease" by Davidson MH, Maki KC, Dicklin MR, Feinstein SB, Witchger M, Bell M, McGuire DK, Provost JC, Liker H, Aviram M.(I)

2. Cardiovascular health
In the classification of pomegranate juice consumption and its antioxidant effect on cardiovascular health found that some antioxidants have been shown to reduce blood pressure, the purpose of this review was to discover the effect of pomegranate juice consumption on blood pressure and cardiovascular health. Pomegranate juice consumption may reduce systolic blood pressure, inhibits serum ACE activity, and is convincingly a heart-healthy fruit [Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure, according to "The effects of pomegranate juice consumption on blood pressure and cardiovascular health" by Stowe CB.(II)

3. Diabetes
In the research of pomegranate consumption and its effect on diabetes found that despite a similar level of energy intake, HF mice had a greater concentration of leptin and a lower concentration of adiponectin compared to HF + POMo mice. POMo intake was associated with an improvement in insulin sensitivity, suggesting that risk of developing type 2 diabetes may have been reduced; however, CVD risk did not change., according to "Pomegranate seed oil consumption during a period of high-fat feeding reduces weight gain and reduces type 2 diabetes risk in CD-1 mice" by McFarlin BK, Strohacker KA, Kueht ML.(III)

4. Catechins
Catechin, a polyphenol found abundantly in Pomegranates has exerted its antioxidant effect in reducing the risk of forming of free radicals, according to "Catechins and procyanidins in berries of vaccinium species and their antioxidant activity" by Määttä-Riihinen KR, Kähkönen MP, Törrönen AR, Heinonen IM.(IV)

5. Kidney Protective effect
In the investigation of the effect of pomegranate seed oil (PSO) on HCBD-induced nephrotoxicity
found that PSO clearly attenuated HCBD-induced nephrotoxicity, but explanation and mechanism of this protection need further explorations, according to "Protective effect of pomegranate seed oil on hexachlorobutadiene-induced nephrotoxicity in rat kidneys" by Bouroshaki MT, Sadeghnia HR, Banihasan M, Yavari S.(V)

6. Etc.

Side effects
1. Allergic effect
2. Pomegranates may intyeract with certain types of medication, please make sure you talk to your doctor if you are taking certain medication.
3. Overdose may increase the risk of toxicity
4. Etc.

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Monday, December 26, 2011

Wolfberry Health Benefits and Side Effects

Wolfberry is the common name for the fruit of two very closely related species, the genus of Lycium, belong to family Solanaceae, native to native to southeastern Europe and Asia.

Nutritional supplements
1. Fat
2. Protein
3. Sugar
4. thiamine
5. riboflavin
6. Calcium
7. Riboflavin
8. Iron
9. Phosperous
10. Betaine
11. β-sitosterol
12. Amino acids
13. Carotene
14. Lutein
15. Linoleic acid
16. Cryptoxanthin
17. Zeaxanthin
18. Etc.

Health benefits
A. Health benefits according to researches
1. Cholesterol
In the comparison of herbal extract SR10 of Radix Astragali, Radix Codonopsis and Cortex Lycii and its effect on lipoprotein oxidation found that SR10 inhibited erythrocyte hemolysis with IC50 value at 0.25 mg/ml and significantly prolonged low-density lipoprotein oxidation in vitro. SR10 attenuated platelet derived growth factor-BB-induced vascular smooth muscle cell proliferation by promoting cell cycle arrest at G0/G1 phase as well as inhibiting vascular smooth muscle cell migration. according to "Suppression of low-density lipoprotein oxidation, vascular smooth muscle cell proliferation and migration by a herbal extract of Radix Astragali, Radix Codonopsis and Cortex Lycii" by Chan JY, Koon JC, Leung PC, Che CT, Fung KP.(a)

2. Cervical cancer
In the evaluation of the cytotoxic and antiproliferative effect of 2-O-β-D-Glucopyranosyl-L-ascorbic acid (AA-2βG) against cancer cells in wolfberry found that AA-2βG and vitamin C mediated antitumor activity by downregulating the expression of proteins involved in cell apoptosis and proliferation and consequently inducing Hela cell apoptosis and cell cycle arrest, suggesting that AA-2βG and vitamin C may share a similar mechanism of inducing Hela cell apoptosis, according to "Selective suppression of cervical cancer Hela cells by 2-O-β-D-glucopyranosyl-L-ascorbic acid isolated from the fruit of Lycium barbarum L" by Zhang Z, Liu X, Wu T, Liu J, Zhang X, Yang X, Goodheart MJ, Engelhardt JF, Wang Y.(b)

3. Anticancer and immunomodulatory effects
In the classification of the anticancer effects of traditional Chinese medicine (TCM) used in cancer therapies found that major active ingredients, L. barbarum polysaccharides (LBP), scopoletin and 2-O-β-D: -glucopyranosyl-L: -ascorbic acid (AA-2βG), are found to have apoptotic and antiproliferative effects on cancer cell lines. Moreover, LBP also contributes to body's immunomodulatory effects and enhances effects of other cancer therapies. It is not known whether there are any undesirable effects, according to "A review of the anticancer and immunomodulatory effects of Lycium barbarum fruit" by Tang WM, Chan E, Kwok CY, Lee YK, Wu JH, Wan CW, Chan RY, Yu PH, Chan SW.(c)

4. Hypochlolesterolemic and antioxidative effects
In the researches of the hypocholesterolemic effect and potential of tyramine derivatives from Lycii Cortex Radicis (LCR), the root bark of lycium (Lycium chenese Miller) in reducing lipid peroxidation found that The level of liver cholesterol was significantly lower in LCR1 and LCR2 groups than HF-control. Serum levels of TBARS were significantly lower only in LCR2 group when compared with HF-control group. From the observed results, we concluded that LCR can be utilized as a hypocholesterolemic ingredient in combination with ginger, especially for functional foods, according to "Study on the hypochlolesterolemic and antioxidative effects of tyramine derivatives from the root bark of Lycium chenese Miller" by Cho SH, Park EJ, Kim EO, Choi SW.(d)

5. Liver inflammation and fibrosis
In the elavuation of the effects of water extracted Lycium barbarum and Rehmannia glutinosa (HE) on carbon tetrachloride (CCl(4))-induced liver injury in rats found that treatment with water extracted Lycium barbarum and Rehmannia glutinosa (0.05% and 0.15% for each) for eight weeks protects against necrotic damage, indicated by decreases in plasma ALT and AST activities, and suppresses liver fibrosis by down-regulation of liver inflammation in rats with CCl(4)-induced liver injury, according to "Hot water extracted Lycium barbarum and Rehmannia glutinosa inhibit liver inflammation and fibrosis in rats" by

Wu PS, Wu SJ, Tsai YH, Lin YH, Chao JC.(e)

6. Testicular oxidative stress
In the determination of Lycium barbarum polysaccharides (LBP) and its protective effect against doxorubicin (DOX)-induced testicular toxicity confirmed that LBP effectively attenuated DOX-induced severe degenerative changes of seminiferous tubules. This study illustrated the capability of LBP in attenuating testicular oxidative stress and protecting testis-specific toxicity in DOX-exposed rats(f)

7. Etc.

B. Health benefits according to concentration
1. Vitamin C
a. Asthma
Vitamin C is one of the key antioxidant vitamins which is abundant in the extracellular fluid lining the lung and low vitamin C intake has been associated with pulmonary dysfunction, such as asthma, according to the study of "Vitamin C supplementation for asthma" by Kaur B, Rowe BH, Arnold E.(1)
b. DNA Damage
Ascorbic acid (AA), known as vitamin C, has important antioxidant vitamin has exerted the activity in preventing (imazalil)IMA-induced cause of DNA damage, according to the stuyd of "The protective role of ascorbic acid on imazalil-induced genetic damage assessed by the cytogenetic tests' by Türkez H, Aydin E.(2)

2. Vitamin A
Vitamin A is not only important in preventing types I diabetes, according to "A close relationship between type 1 diabetes and vitamin A-deficiency and matrix metalloproteinase and hyaluronidase activities in skin tissues" by Takahashi N, Takasu S.(5) but also may be associated with compromised bone health, according to "Vitamins and bone health: beyond calcium and vitamin D" by Ahmadieh H, Arabi A.(4)

3. Vitamin B2
Vitamin B2 or Riboflavin is one of very important vitamin in metabolism of energy by helping the transforming of fats, proteins and carbohydrates and high dose riboflavin appears to be useful alone or along with beta-blockers in the prevention of migraine, according to the study of "Effectiveness of high-dose riboflavin in migraine prophylaxis. A randomized controlled trial" by Schoenen J, Jacquy J, Lenaerts M., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/9484373)

4. Iron
Beside as a mineral in carrying life-giving oxygen to human blood cells and maintaining robust health as an essential protein component for metabolism, it also helps in synthesis of a number of essential neurotransmitters like dopamine, nor-epinephrine, along with serotonin. acccording to the study of "Brain Iron Dysregulation and the Risk of Ageing White Matter Lesions" by Gebril OH, Simpson JE, Kirby J, Brayne C, Ince PG., posted in PubMed, researchers found that The mRNA expression using QPCR suggests a pattern that favours decreased intracellular iron influx, increased ferrous oxidation and increased iron export from the cells. Iron metabolism seems to be changed in brains with WML, increased elemental iron in these brains and in turn increased production of free oxidative radicals could represent a potentiating factor for the development of ageing WML.

5. Betaine
In the assessment of investigate the effect of betaine on the hepatic microsomal triglyceride transfer protein (MTP) mRNA expression in orotic acid (OA)-induced fatty liver in rats, found that the hepatocytes contained numerous largely fat droplets induced by OA administration and was slightly reduced by simultaneous supplementation of OA and betaine, according to "Effect of betaine on the hepatic damage from orotic acid-induced fatty liver development in rats" by Cha JY, Kim HS, Moon HI, Cho YS.(5)

6. Etc.

C. Other health benefits
1. Eyes
Lutein and zeaxanthin beside protect the eyes from damaging sun rays, it also reduces the risk of macular degeneration due to depletion of carotenoids, according to "Fasting plasma zeaxanthin response to Fructus barbarum L. (wolfberry; Kei Tze) in a food-based human supplementation trial" by Chung Yuen Cheng, Wai Yuen Chung, Yim Tong Szeto and Iris F. F. Benzie(I)

2. Anti aging
In the investigation of the aqueous extract isolated from L. barbarum exhibited significant protection on cultured neurons against harmful chemical toxins found that since the phosphorylation state of PKR increased with age, reduction of its phosphorylation triggered by A beta peptide may implicate that LBP-III from Fructus lycii is a potential neuroprotective agent in AD., according to "Characterization of the effects of anti-aging medicine Fructus lycii on beta-amyloid peptide neurotoxicity" by Yu MS, Lai CS, Ho YS, Zee SY, So KF, Yuen WH, Chang RC.(II)

3. Menstrual cycle
Since wolfberry contains high amount of phytoestrogen that helps to occupy the estrogen receptors sites, leading to reducing the estrogen produced by the body in the start of menstrual cycle, thus decreasing the risk of menstrual cramps and pains.

4. Skin
Linoleic acid is used to treat inflammation of the skin as well reducing the risk of skin tumor, according to "Linoleic acid metabolite suppresses skin inflammation and tumor promotion in mice: possible roles of programmed cell death 4 induction" by Yasuda M, Nishizawa T, Ohigashi H, Tanaka T, Hou DX, Colburn NH, Murakami A.(III)

5. Free radicals
In the observation of protective effects against oxidative stress in liver tissues of test mice of aqueous extract of Lycium barbarum (LBAE) and ethanol extract of Lycium barbarum (LBEE) found the extracts reduce liver damage and oxidative changes, according to "Effects of lycium barbarum aqueous and ethanol extracts on high-fat-diet induced oxidative stress in rat liver tissue" by Cui B, Liu S, Lin X, Wang J, Li S, Wang Q, Li S.(IV)

6. Neuroprotective effects
LBA exerted neuroprotective effects on cortical neurons exposed to Hcy which can increase the risk of Alzheime's disease (AD) if it is elevated, according to "Neuroprotective effects of polysaccharides from wolfberry, the fruits of Lycium barbarum, against homocysteine-induced toxicity in rat cortical neurons" by Ho YS, Yu MS, Yang XF, So KF, Yuen WH, Chang RC.(V)

7. Etc.

Side effects
1. Overdose can increase bleeding
2. It may inhibit warfarin metabolism
3. Etc.

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/21513503
(b) http://www.ncbi.nlm.nih.gov/pubmed/20717715
(c) http://www.ncbi.nlm.nih.gov/pubmed/22189914
(d) http://www.ncbi.nlm.nih.gov/pubmed/22125678
(e) http://www.ncbi.nlm.nih.gov/pubmed/22083989
(f) http://www.ncbi.nlm.nih.gov/pubmed/22016089

(1) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(2) http://www.ncbi.nlm.nih.gov/pubmed/21986888
(3) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(4) http://www.ncbi.nlm.nih.gov/pubmed/21967159
(5) http://www.ncbi.nlm.nih.gov/pubmed/22149312

(I) http://www.ncbi.nlm.nih.gov/pubmed/15705234
(II) http://www.ncbi.nlm.nih.gov/pubmed/17611646
(III) http://www.ncbi.nlm.nih.gov/pubmed/19414503
(IV) http://www.ncbi.nlm.nih.gov/pubmed/22045040
(V) http://www.ncbi.nlm.nih.gov/pubmed/20157238

Organic green tea

Coriander health Benefits and Side Effects

Coriander is an annual herb, genus Coriandrum in the family Apiaceae, native to southern Europe and North Africa to southwestern Asia. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most commonly used in cooking.

Nutritional Supplements
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Vitamin A
6. Vitamin C
7. Etc.

Health Benefits
A. Healthy Benefits according to researches
1. Antimicrobial effects
In the investigation of twelve essential oils in vitro for theirs antimicrobial activities against several strains of Campylobacter jejuni found that indicates the potential of coriander oil to serve as a natural antimicrobial compound against C. jejuni in food, according to "Potential of coriander (Coriandrum sativum) oil as a natural antimicrobial compound in controlling Campylobacter jejuni in raw meat" by Rattanachaikunsopon P, Phumkhachorn P.(a)

2. Anti-anxiety activity
In the evaluation of anti-anxiety activity of hydroalcoholic extract of Coriandrum sativum (Linn.) found that extract of C. sativum at 100 and 200 mg/kg dose produced anti-anxiety effects almost similar to diazepam, and at 50 mg/kg dose did not produce anti-anxiety activity on any of the paradigm used, according to "Anti-anxiety activity of Coriandrum sativum assessed using different experimental anxiety models" by Mahendra P, Bisht S.(b)

3. Antioxidant and hepatoprotective effect
In the investigation of essential oils of Coriandrum sativum L. and Carum carvi L. fruits and their antioxidant activity and hepatoprotective effect against carbon tetrachloride (CCl(4)) damage found that coriander essential oil exhibited prooxidant activity, according to "Antioxidant and hepatoprotective potential of essential oils of coriander (Coriandrum sativum L.) and caraway (Carum carvi L.) (Apiaceae)" by Samojlik I, Lakić N, Mimica-Dukić N, Daković-Svajcer K, Bozin B.(c)

4. Sleep-prolonging effect
In the analyzing the hydro-alcoholic extract (HAE) and its three fractions namely water (WF), ethyl acetate (EAF) and N-butanol (NBF) from C. sativum and theirs effect in sleep disorder found that C. sativum exert sleep-prolonging action without major neurotoxic effect, according to "Sleep-prolonging effect of Coriandrum sativum hydro-alcoholic extract in mice" by Rakhshandeh H, Sadeghnia HR, Ghorbani A.(d)

5. Cognitive effects
In the observation of the effects of fresh Coriandrum sativum leaves (CSL) and its effect on cognitive functions, total serum cholesterol levels and brain cholinesterase activity found that
CSL may be a useful remedy in the management of Alzheimer's disease on account of its multifarious effects such as, memory-improving property, cholesterol-lowering property and anticholinesterase activity, according to "Reversal of memory deficits by Coriandrum sativum leaves in mice" by Mani V, Parle M, Ramasamy K, Abdul Majeed AB.(e)

6. Etc.

B. Health benefits according to concentration
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(1)

2. Vitamin A
Vitamin A is not only important in preventing types I diabetes, according to "A close relationship between type 1 diabetes and vitamin A-deficiency and matrix metalloproteinase and hyaluronidase activities in skin tissues" by Takahashi N, Takasu S.(1) but also may be associated with compromised bone health, according to "Vitamins and bone health: beyond calcium and vitamin D" by Ahmadieh H, Arabi A.(2)

3. Vitamin C
a. Asthma
Vitamin C is one of the key antioxidant vitamins which is abundant in the extracellular fluid lining the lung and low vitamin C intake has been associated with pulmonary dysfunction, such as asthma, according to the study of "Vitamin C supplementation for asthma" by Kaur B, Rowe BH, Arnold E.(3)
b. DNA Damage
Ascorbic acid (AA), known as vitamin C, has important antioxidant vitamin has exerted the activity in preventing (imazalil)IMA-induced cause of DNA damage, according to the stuyd of "The protective role of ascorbic acid on imazalil-induced genetic damage assessed by the cytogenetic tests' by Türkez H, Aydin E.(4)

4. Calcium
In the investigation of micronutrients, calcium (Ca) and inorganic (i) phosphate (P) ,the two main constituents of hydroxyapatite and theirs effect on bone health found that they are endowed with a transport system that accumulates Pi inside the matrix vesicles, followed by the influx of Ca ions. This process leads to the formation of hydroxyapatite crystal and its subsequent association with the organic matrix collagen fibrils. In addition to this structural role, both Ca and Pi positively influence the activity of bone-forming and bone-resorbing cells. Pi plays a role in the maturation of osteocytes, the most abundant cells in bone. Osteocytes are implicated in bone mineralization and systemic Pi homeostasis, according to "Calcium and phosphate: a duet of ions playing for bone health" by Bonjour JP.(5)

5. Etc.

C. Other health benefits
1. Antioxidant
Like most plants with spice taste, coriander contains high levels of antioxidant that helps to protect our body's cells from oxidation damage, thus reducing the DNA alternation due to free radicals. A study found both the leaves and seed to contain antioxidants, but the leaves were found to have a stronger effect, accoridng to "Antioxidant activity in extracts from coriander" by Helle Wangensteen, Anne Berit Samuelsen, Karl Egil Malterud(I)

2. Anti bacteria
Essential oil extracted from corriander found to have antibacterial activity against Gram-positive and Gram-negative bacteria, according to "Coriander (Coriandrum sativum L.) essential oil: its antibacterial activity and mode of action evaluated by flow cytometry" by Silva F, Ferreira S, Queiroz JA, Domingues FC.(II)

3. Anxiolytic
Researcher found in experiments in mice that coriander may be used for the treatment of anxiety and its related psychological and physical symptoms, according to "Coriandrum sativum: evaluation of its anxiolytic effect in the elevated plus-maze" by Masoumeh Emamghoreishi, Mohammad Khasaki, Maryam Fath Aazam(III)

4. Diabetes
In the evaluation of the diet (62·5 g/kg) and drinking water (2·5 g/l, prepared by 15 min decoction) reduced hyperglycaemia of streptozotocin-diabetic mice found that Coriander extract had both insulin-releasing and insulin-like activity, according to "Coriander (Coriandrum sativum L.) essential oil: its antibacterial activity and mode of action evaluated by flow cytometry" by Silva F, Ferreira S, Queiroz JA, Domingues FC.(IV)

5. Hypolipidemic effect
In a study on rats researcher found that coriander seeds were found to have a significant hypolipidemic effect by lowering of levels of total cholesterol and triglycerides, and increasing levels of high-density lipoprotein due to increasing synthesis of bile by the liver and the breakdown of cholesterol into other compounds, according to "Hypolipidemic effect of coriander seeds (Coriandrum sativum): mechanism of action" by Chithra V, Leelamma S.(V)

6. Etc.

Side effects
Allergic effect for some people

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/20057155
(b) http://www.ncbi.nlm.nih.gov/pubmed/22022003
(c) http://www.ncbi.nlm.nih.gov/pubmed/20608729
(d) http://www.ncbi.nlm.nih.gov/pubmed/21988208
(e) http://www.ncbi.nlm.nih.gov/pubmed/20848667

(1) http://www.ncbi.nlm.nih.gov/pubmed/22009132
(2) http://www.ncbi.nlm.nih.gov/pubmed/21967159
(3) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(4) http://www.ncbi.nlm.nih.gov/pubmed/21986888
(5) http://www.ncbi.nlm.nih.gov/pubmed/22081690

(I) http://www.sciencedirect.com/science/article/pii/S0308814604001219
(II) http://www.ncbi.nlm.nih.gov/pubmed/21862758
(III) http://www.sciencedirect.com/science/article/pii/S0378874104003083
(IV) http://www.ncbi.nlm.nih.gov/pubmed/21862758
(V) http://www.ncbi.nlm.nih.gov/pubmed/9527351

Rosemary Health Benefits and Side Effects

Rosemary is a perennial herb with fragrant, evergreen, needle-like leaves, the genus Rosmarinus, belonging to the family Lamiaceae. Its fresh and dried leaves has been used frequently in traditional Mediterranean cuisine and as flavor foods while barbecuing.

Nutritional supplements
1. Dietary fiber
2. Vitamin A
2. Folate
3. Vitamin C
5. Vitamin E
6. Calcium
7. Iron
8. Magnesium
9. Potassium
10. Phosphorus
11. Sodium
12. Zinc
13. Copper
14. Manganese
15. Selenium
16. Etc.

Health benefits
A. Health benefits according to studies
1. Anti-angiogenic properties
In the investigation of Carnosol and carnosic acid extracted from rosemary (Rosmarinus officinalis) leaves as a source of dietary antioxidants and flavoring agents found that the anti-angiogenic activity of carnosol and carnosic acid could contribute to the chemopreventive, antitumoral and antimetastatic activities of rosemary extracts and suggests their potential in the treatment of other angiogenesis-related malignancies, according to "Anti-angiogenic properties of carnosol and carnosic acid, two major dietary compounds from rosemary" by López-Jiménez A, García-Caballero M, Medina MA, Quesada AR.(a)

2. Antibacterial activity
In the assessment of the volatile compounds obtained by hydrodistillation of the aerial parts of Rosmarinus tournefortii De Noé and its antibacteria effect found that the essential oil exhibited strong antibacterial activity against E. coli and P. aeruginosa, and was also active against Staphylococcus aureus, according to "Essential oil analysis and antibacterial activity of Rosmarinus tournefortii from Algeria" by Bendeddouche MS, Benhassaini H, Hazem Z, Romane A.(b)

3. Anti-colitic activity
In the observation of the effects of rosemary leaves hydroalcoholic extract (RHE) and essential oil (REO) and their effect on inflammatory bowel diseases found that RHE and REO are both effective to possess anti-colitic activity, and reinforce the use of this plant as a remedy for inflammatory bowel diseases in traditional medicine, according to "Effects of extract and essential oil of Rosmarinus officinalis L. on TNBS-induced colitis in rats" by

Minaiyan M, Ghannadi AR, Afsharipour M, Mahzouni P.(c)

4. Anti-inflammatory and antinociceptive effects
In the evaluation of the effects of rosemary essential oil (REO) on experimental models of nociception and inflammation in animals found that REO administration (125, 250, and 500 mg/kg) showed unremarkable effects on response latency, whereas control injection of meperidine induced significant antinociceptive effects. REO at doses of 70, 125, and 250 mg/kg had a significant antinociceptive effect in the acetic acid-induced abdominal writhing test compared with control animals. These data suggest that REO possesses anti-inflammatory and peripheral antinociceptive activity, according to "Anti-inflammatory and antinociceptive effects of Rosmarinus officinalis L. essential oil in experimental animal models" by

Takaki I, Bersani-Amado LE, Vendruscolo A, Sartoretto SM, Diniz SP, Bersani-Amado CA, Cuman RK.(d)

5. Cancer prevention
In the research of intake of vegetables and certain plant components and their major role in cancer risk reduction indicated that literature evidence from animal and cell culture studies demonstrates the anticancer potential of rosemary extract, carnosol, carnosic acid, ursolic acid, and rosmarinic acid and concluded the different molecular targets modulated by rosemary and its active constituents are useful indicators of success in clinical cancer chemo-prevention trials, according to "Rosemary and cancer prevention: preclinical perspectives" by

Ngo SN, Williams DB, Head RJ.(e)

6. Etc.

B. Health benefits according to concentration
1. Dietary fiber
Daily intake of right amount of fibers can prvent and treata. Diabetes, as Increased consumption of vegetables, whole grains, and soluble and insoluble fiber is associated with improved glucose metabolism in both diabetic and nondiabetic individuals. Improvements in insulin sensitivity and glucose homeostasis were more evident in participants following a plant-based diet compared with other commonly used diets, according to the study of "Efficacy of high-fiber diets in the management of type 2 diabetes mellitus" by Wolfram T, Ismail-Beigi F.(1)

2. Iron
Iron helps to enhances the production of red blood cells and formation of hemoglobin, that enhance in adsorption of oxygen from the lung and carry nutrients to all body cells, according to the study of "[Iron deficiency and overload. Implications in oxidative stress and cardiovascular health].[Article in Spanish]" by Toxqui L, De Piero A, Courtois V, Bastida S, Sánchez-Muniz FJ, Vaquero MP., posted in PubMed, (http://www.ncbi.nlm.nih.gov/pubmed/20593115)

3. Calcium
In the investigation of micronutrients, calcium (Ca) and inorganic (i) phosphate (P) ,the two main constituents of hydroxyapatite and theirs effect on bone health found that they are endowed with a transport system that accumulates Pi inside the matrix vesicles, followed by the influx of Ca ions. This process leads to the formation of hydroxyapatite crystal and its subsequent association with the organic matrix collagen fibrils. In addition to this structural role, both Ca and Pi positively influence the activity of bone-forming and bone-resorbing cells. Pi plays a role in the maturation of osteocytes, the most abundant cells in bone. Osteocytes are implicated in bone mineralization and systemic Pi homeostasis, according to "Calcium and phosphate: a duet of ions playing for bone health" by Bonjour JP.(2)

4. Vitamin A
As famous in improving eye sight, vitamin A also plays an important role in enhancing immune system fighting against the forming of free radicals that cause tissue, muscle and cellular damage and infection, according to the study of "Vitamin A, immunity, and infection" by Semba RD., posted in PubMed (http://www.ncbi.nlm.nih.gov/pubmed/21775644), researchers found that vitamin A and its metabolites are immune enhancers that have been shown to potentiate antibody responses to T cell-dependent antigens, increase lymphocyte proliferation responses to antigens and mitogens, inhibit apoptosis, and restore the integrity and function of mucosal surfaces. Vitamin A and related retinoids may have potential applications in therapy for some infectious diseases.

5. Folate
In the investigation of the prevalence and multifactorial etiology of anemia among Indian human immunodeficiency virus (HIV)-infected children and its effect on anemia, found that Anemia, particularly iron deficiency anemia and anemia of inflammation, is highly prevalent among children with HIV infection. Micronutrient supplements (iron and, folate) combined with ART(antiretroviral therapy) improved anemia in HIV-infected children, according to "The prevalence and etiology of anemia among HIV-infected children in India" by Shet A, Arumugam K, Rajagopalan N, Dinakar C, Krishnamurthy S, Mehta S, Shet AS.(3)

6. Vitamin C
a. Asthma
Vitamin C is one of the key antioxidant vitamins which is abundant in the extracellular fluid lining the lung and low vitamin C intake has been associated with pulmonary dysfunction, such as asthma, according to the study of "Vitamin C supplementation for asthma" by Kaur B, Rowe BH, Arnold E.(4)
b. DNA Damage
Ascorbic acid (AA), known as vitamin C, has important antioxidant vitamin has exerted the activity in preventing (imazalil)IMA-induced cause of DNA damage, according to the stuyd of "The protective role of ascorbic acid on imazalil-induced genetic damage assessed by the cytogenetic tests' by Türkez H, Aydin E.(5)

7. Etc.

C. Other health benefits
1. Free radicals
Rosemary contains high amount of carnosic acid, a natural benzenediol diterpene which has found to reduce the risk of free radical cause of cancers, according to "Inhibitory effects of rosemary extracts, carnosic acid and rosmarinic acid on the growth of various human cancer cell lines" by Yesil-Celiktas O, Sevimli C, Bedir E, Vardar-Sukan F.(I)

2. Immune system
Since it also contains high amount of vitamin A, C and E, the team of common antioxidant scavengers that help to promote the immune function in fighting against irregular cell growth and virus cause of inflammation due to counter reaction in the attack of free radicals, Part C. Common antioxidants (scavengers) -Antioxidants - Cancers and Diseases (II)

3. Prostate Cancer
In scientific studies, carnosol, a phenolic antioxidant extracted from the herb rosemary found have antioxidative, anti-inflammatory and anti-carcinogenic activity against prostate cancer, according to "Carnosol, a dietary diterpene, displays growth inhibitory effects in human prostate cancer PC3 cells leading to G2-phase cell cycle arrest and targets the 5'-AMP-activated protein kinase (AMPK) pathway" by Johnson JJ, Syed DN, Heren CR, Suh Y, Adhami VM, Mukhtar H.(III)

4. Antimicrobial activity
Carnosic acid and carnosol, natural phenol antioxidant acid found in rosemary have an antiviral, antibacterial, antiinflammatory properties, according to "Antimicrobial activity of Rosmarinus officinalis against oral pathogens: relevance of carnosic acid and carnosol" by Bernardes WA, Lucarini R, Tozatti MG, Souza MG, Silva ML, Filho AA, Martins CH, Crotti AE, Pauletti PM, Groppo M, Cunha WR.(IV)

5. Caffeic acid phenethyl ester
Caffeic acid found in rosemary is a hydroxycinnamic acid that has been shown to have the immunoregulatory effects on cytokine secretion of peripheral blood mononuclear cells (PBMCs) from asthmatic children, according to "The immunoregulatory effects of caffeic Acid phenethyl ester on the cytokine secretion of peripheral blood mononuclear cells from asthmatic children" by Sy LB, Yang LK, Chiu CJ, Wu WM.(V)
6. Etc.

Side effects
1. Rosemary essential oil is potentially toxic if ingested
2. May cause allergic effect to certain people
3.Overdose of rosemary leaves can cause adverse reactions
4. Etc.

Sources
(a) http://www.ncbi.nlm.nih.gov/pubmed/22173778
(b) http://www.ncbi.nlm.nih.gov/pubmed/22164796
(c) http://www.ncbi.nlm.nih.gov/pubmed/22049274
(d) http://www.ncbi.nlm.nih.gov/pubmed/19053868
(e) http://www.ncbi.nlm.nih.gov/pubmed/21955093

(1) http://www.ncbi.nlm.nih.gov/pubmed/22009132
(2) http://www.ncbi.nlm.nih.gov/pubmed/22081690
(3) http://www.ncbi.nlm.nih.gov/pubmed/20713332
(4) http://www.ncbi.nlm.nih.gov/pubmed/19160185
(5) http://www.ncbi.nlm.nih.gov/pubmed/21986888

(I) http://www.ncbi.nlm.nih.gov/pubmed/20449663
(II) http://the-anti-aging-guide.blogspot.com/2011/03/anti-aging-guide.html
(III) http://www.ncbi.nlm.nih.gov/pubmed/18286356
(IV) http://www.ncbi.nlm.nih.gov/pubmed/20658673
(V) http://www.ncbi.nlm.nih.gov/pubmed/22192260

Honey

Extra virgin olive oil

Olive is belongs to the the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin and south end of the Caspian Sea. Its fruit, is also called the olive and the source of olive oil.

Olive Oil:
Fat Contains
1. Saturated fats
a. Palmitic acid
b. Stearic acid
c. Arachidic acid
d. Ehenic acid
e. Myristic acid
f. Lignoceric acid
2. Unsaturated fat
3. Monounsaturated fats
a. Oleic acidb.
b. Palmitoleic acid
4. Polyunsaturated fats
a. Linoleic acid
b. Linolenic acid

Health Benefits
1. Decreases the risk of heart diseases
Oleic acid is one of the unsaturated fatty acid that has larger molecules and do not bond with other molecules that decreases the risk of cholesterol oxidation forming plaques, blocking the arteries, thus reducing the risk of heart diseases.

2. Free radical
Oleic acid contains high amount of andioxidant that helps to improve the immune system in fighting against the forming of free radicals cause of oxidation.

3. Cholesterol
Palmitoleic acid is one of the monounsaturated fat that lowers your overall cholesterol by raising the levels of good cholesterol (HDL).

4. Linoleic acid
Linoleic acid is an omega 6 essential polyunsaturated fatty acid that forms the lipid component of all cell membranes in our body. Since it is balanced by linolenic acid in the olive oil, it reduces the risk of over active abdominal muscle that cause menstrual pain.

5. Linolenic acid
Linolenic, Omega 3 fatty acid stimulates blood circulation, by promoting the good cholesterol (HDL) and increases the breakdown of fibrin that helps to reduce the risk of clot and scar formation.

6. Etc.

Side Effects
There are no known side effect, unless you are allergic to it.