The healing powers of vinegar

It's cheap and may not be glamorous, but the vinegar you put on your salad can protect against heart disease and cancer, and even help us age more slowly.

Vinegar not only tastes great on chips, dresses up a salad and makes glassware sparkle, but it is also a storehouse of important vitamins, minerals, essential amino acids and enzymes and has a host of amazing healing powers.

New research means doctors and scientists are calling it one of the 'functional' foods - foods that are not only nutritious but help prevent and protect against disease.

Follow this guide for the type that's right for you.

Apple Cider

This vinegar, available in supermarkets and health food shops, is the most potent and health-giving of all vinegars.

It contains the same important nutrients as apples - including pectin, beta-carotene and potassium - plus enzymes and amino acids formed during the fermentation process.

Its high potassium content encourages cell, tissue and organism growth, and the enzymes help boost chemical reactions in the body.

It also contains calcium, which maintains healthy bones, helps transmit nerve impulses and regulates muscle contraction, and iron, essential for healthy blood. Magnesium is another component, with many beneficial effects on the body, especially the heart.

Low potassium levels can make us feel permanently tired, and potassium-rich foods help prevent age-related illness.

It also enables the stomach to produce hydrochloric acid, which aids digestion. We lose acid as we age, but apple cider vinegar can help prevent common digestive disorders as we get older.

Red wine

Red wine vinegar has been used for centuries as a cure-all, and its benefits are now being confirmed by scientific research.

It has even been credited with helping the Roman army succeed.

Latin historian Spartianus apparently recorded that vinegar mixed with water was the drink that helped soldiers survive battle, as well as the various alien climates they encountered.

Medical experts agree that the healthier you are, the younger your body stays. Not only is red wine vinegar full of anti-ageing antioxidants, it is cholesterol free, sodium free, and fat free.

Without doubt it can help stave off age-related ailments such as heart disease and cancer.

Like wine itself, red wine vinegar is flavanoid-rich and can help lower your cholesterol levels, which again lessens the risk of heart attacks, strokes and high blood pressure.

Vinegar acts as a substitute for salt, and a low fat, low sodium diet is important for a healthy heart as we get older.

Red wine vinegar adds flavour to low-fat, heart-healthy foods such as beans, vegetables, fruit, pasta and whole grain cereals.

Balsamic and herbs

In Italian 'balsamico' means balm and in previous centuries, balsamic vinegar was used as a gargle, tonic and air purifier against the plague.

Traditionally it was made from Trebbiano grapes allowed to ripen until they are supersweet on the hills around Modena, Italy.

High in antioxidants and potassium, it also makes a particularly tasty vinaigrette.

Its sweet, full flavour means it can even be used over vanilla ice cream.

Thyme vinegar

This vinegar contains iron, magnesium, silicon and thiamine and acts as an antiseptic and general healing tonic. It can subdue coughing and relieve intestinal ailments.

Oregano vinegar

This is both antiseptic and anti-inflammatory. It kills bacteria, viruses, fungi and other germs and fights cold and flu.

Sage vinegar

Recommended for the gum disease gingivitis and sore throats, due to its natural astringent and antiseptic properties.

Rosemary vinegar

This contains extra calcium, magnesium and potassium, all of which help balance fluids surrounding nerves and heart tissue. Rosemary may also help to lower blood pressure.

Ten more therapeutic uses

1. Heal burns: To minimise inflammation and swelling, apply apple cider vinegar straight out of the bottle to burns. It should also help alleviate smarting and soreness and prevent blisters.

2. Clear congestion: Inhale the vapour from a steaming pot of water containing several spoonfuls of apple cider vinegar.

3. Lose a headache: For a tension headache, dampen a cloth with herbal vinegar, put it on your forehead and lie down. For migraine, mix equal parts of vinegar and water in a pan and bring to a boil. Lean your head over the pan and inhale for 75 breaths.

4. Soothe a sore throat: Gargle with a 50-50 solution of warm water and vinegar.

5. Relieve sunburn: Apply cold vinegar compresses to sunburned skin to relieve discomfort and prevent blisters. antiseptic properties. (Pregnant women should avoid it.)

6. Stop hiccups: Sip a glass of warm water mixed with a teaspoon of vinegar.

7. Swat insect stings: Make a paste from vinegar and cornstarch and apply directly to insect bites or bee stings, but not wasp stings.

8. Alleviate athlete's foot: Rinse feet several times a day with plain, herbal or apple cider vinegar. The acid content of the vinegar helps stop fungus growth and relieves itching.

9. Fight off night sweats: For menopausal night sweats, or sweats caused by flu, try sponging yourself down with apple cider vinegar before going to bed.

10. Avoid morning sickness: Drinking a glass of water containing a teaspoon of apple cider vinegar, first thing in the morning, should alleviate early pregnancy nausea, and is safe for the baby.

http://www.dailymail.co.uk/health/article-37317/The-healing-powers-vinegar.html

Alzheimer’s & Dementia Prevention

How to Reduce Your Risk and Protect Your Brain

For many years, we've been told that there's little we can do to prevent Alzheimer’s disease and other types of dementia but hope for the best and wait for a pharmaceutical cure. But the truth is you can reduce your risk by eating right, exercising, staying mentally and socially active, and keeping stress in check. By leading a brain-healthy lifestyle, you may be able to prevent Alzheimer’s symptoms and slow down, or even reverse, the process of deterioration.

IN THIS ARTICLE:

• Lifestyle choices can protect your brain
• Regular exercise
• Healthy diet
• Mental stimulation
• Quality sleep
• Stress management
• Active social life

  

Lifestyle choices can protect your brain

Researchers across the world are racing towards a cure for Alzheimer’s disease. But as prevalence rates climb, their focus has broadened from treatment to prevention strategies. What they’ve discovered is that it may be possible to prevent or delay the symptoms of Alzheimer’s disease and other dementias through a combination of healthful habits. While Alzheimer’s disease accounts for 50 percent of dementia cases, vascular dementia accounts for up to 40 percent in older adults, and there is much you can do to prevent this type of dementia.

It’s never too early to start boosting your brain reserves, but whatever your age, there are steps you can take to keep your brain healthy.

The 6 pillars of a brain-healthy lifestyle

The health of your brain, like the health of your body, depends on many factors.

While some factors, such as your genes, are out of your control, many powerful lifestyle factors are within your sphere of influence.

The six pillars of a brain-healthy lifestyle are:

1. Regular exercise
2. Healthy diet
3. Mental stimulation
4. Quality sleep
5. Stress management
6. An active social life

The more you strengthen each of the six pillars in your daily life, the healthier and hardier your brain will be. When you lead a brain-healthy lifestyle, your brain will stay working stronger…longer.

Alzheimer’s & dementia prevention pillar #1: Regular exercise

The benefits of exercise

In addition to protecting against Alzheimer’s and dementia, regular exercise:

• Reduces stress
• Boosts mood
• Improves memory
• Increases energy

According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent.

Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.

If you’ve been inactive for a while, starting an exercise program can be intimidating. But you don’t have to take up jogging or sign up for a gym membership. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.

Tips for getting started and sticking with your exercise plan:

• Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
• Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
• Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
• Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
• Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a brain-injuring thud!

Alzheimer’s & dementia prevention pillar #2: Healthy diet

Eat to protect glial cells.

Researchers believe that glial cells may help remove debris and toxins from the brain that can contribute to Alzheimer’s disease. Consuming foods such as ginger, green tea, fatty fish, soy products, blueberries, and other dark berries may protect these important cells from damage.

Just like the rest of your body, your brain needs a nutritious diet to operate at its best. Focus on eating plenty of fresh fruit and vegetables, lean protein, and healthy fats.

Eating habits that reduce inflammation and provide a steady supply of fuel are best. These food tips will keep you protected:

• Follow a Mediterranean diet. Eating a heart-healthy Mediterranean diet rich in fish, nuts, whole grains, olive oil, and abundant fresh produce. Treat yourself to the occasional glass of red wine and square of dark chocolate.
• Avoid trans fats and saturated fats. Reduce your consumption by avoiding full-fat dairy products, red meat, fast food, fried foods, and packaged and processed foods.
• Eat a heart-healthy diet. What’s good for the heart is also good for the brain, so by reducing your risk of heart disease, you also lower your risk of Alzheimer’s disease.
• Get plenty of omega-3 fats. Evidence suggests that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, and sardines. You can also supplement with fish oil.
• Eat 4-6 small meals throughout the day, rather than 3 large meals. Eating at regular intervals helps to maintain consistent blood sugar levels. Also avoid refined carbohydrates high in sugar and white flour, which rapidly spike glucose levels and inflame your brain.
• Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of your brain-protective regimen.
• Enjoy daily cups of tea. Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy. Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits.

Give up smoking and drink in moderation

Smoking and heavy drinking are two of the most preventable risk factors for Alzheimer’s disease. Not only does smoking increase the odds for those over 65 by nearly 79 percent, researchers at Miami’s Mt. Sinai Medical Center warn that a combination of these two behaviors reduces the age of Alzheimer’s onset by six to seven years.

When you stop smoking, the brain benefits from improved circulation almost immediately, no matter your age. However, brain changes from alcohol abuse can only be reversed in their early stages.

What about supplements?

Folic acid, vitamin B12, vitamin D, magnesium, and fish oil are believed to preserve and improve brain health. Studies of vitamin E, ginkgo biloba, coenzyme Q10, and turmeric have yielded less conclusive results, but may also be beneficial in the prevention or delay of Alzheimer’s and dementia symptoms.

Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.

Alzheimer’s & dementia prevention pillar #3: Mental stimulation

Those who continue learning new things throughout life and challenging their brains are less likely to develop Alzheimer’s disease and dementia, so make it a point to stay mentally active. In essence, you need to “use it or lose it.”

Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest protection. Set aside time each day to stimulate your brain. Cross-training with these brain-boosting activities will help keep you mentally sharp:

• Learn something new. Study a foreign language, learn sign language, practice a musical instrument, read the newspaper or a good book, or take up a new hobby. The greater the novelty and challenge, the larger the deposit in your brain reserves.
• Practice memorization. Start with something short, progressing to something a little more involved, such as the 50 U.S. state capitals. Create rhymes and patterns to strengthen your memory connections.
• Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games or cards, or work word and number games, such as Scrabble or Sudoku.
• Practice the 5 W’s. Observe and report like a crime detective. Keep a “Who, What, Where, When, and Why” list of your daily experiences. Capturing visual details keeps your neurons firing.
• Follow the road less traveled. Take a new route, eat with your non-dominant hand, rearrange your computer file system. Vary your habits regularly to create new brain pathways.

Mental exercises have long-lasting benefits for seniors

In a groundbreaking study, older adults who received as few as 10 sessions of mental training not only improved their cognitive functioning in daily activities in the months after the training, but continued to show long-lasting improvements 10 years later.

The ACTIVE study of 2,832 seniors involved 60-75 minute training sessions in memory, reasoning, or speed of processing, using exercises such as memorizing lists, detecting patterns in number series, and operating a touch-screen program.

Ten years after the training, nearly three-quarters of the participants who received reasoning training and over 70 percent of speed-trained participants were still performing tasks above their pre-trial baseline level, compared to about 62 and 49 percent of control participants.

While there was not the same improvement in memory performance, the results highlight the importance of mental training in delaying the onset of functional symptoms of dementia.

Source: National Institutes of Health

Alzheimer’s & dementia prevention pillar #4: Quality sleep

Your brain needs regular, restful sleep in order to function at optimum capacity. Sleep deprivation not only leaves you cranky and tired, but impairs your ability to think, problem-solve, and process, store, and recall information. Deep, dreamy sleep is critical for memory formation and retention. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of developing symptoms of Alzheimer’s disease. The vast majority of adults need at least 8 hours of sleep per night. Any less, and productivity and creativity suffers.

Tips to help you combat insomnia and catch up on your Z’s

• Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain’s clock responds to regularity.
• Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
• Set the mood. Reserve your bed for sleep and sex, and ban television and computers from the bedroom (both are stimulating and may lead to difficulties falling asleep).
• Create a relaxing bedtime ritual. Take a hot bath, do some light stretches, write in your journal, or dim the lights. As it becomes habit, your nightly ritual will send a powerful signal to your brain that it’s time for deep restorative sleep.
• Quiet your inner chatter. When stress, anxiety, or negative internal dialogues keep you awake, get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in.

Alzheimer’s & dementia prevention #5: Stress management

Stress that is chronic or severe takes a heavy toll on the brain, leading to shrinkage in a key memory area of the brain known as the hippocampus, hampering nerve cell growth, and increasing your risk of Alzheimer’s disease and dementia. Yet simple daily tools can minimize its harmful effects.

Get your stress levels in check with these proven techniques

• Breathe! Stress alters your breathing rate and impacts oxygen levels in the brain. Quiet your stress response with deep, abdominal breathing. Restorative breathing is powerful, simple, and free!
• Schedule daily relaxation activities. Keeping stress under control requires regular effort. Make relaxation a priority, whether it’s a walk in the park, playtime with your dog, yoga, or a soothing bath.
• Nourish inner peace. Most scientists acknowledge a strong mind-body connection, and various studies associate spirituality with better brain health. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress.

Alzheimer’s & dementia prevention #6: An active social life

Human beings are highly social creatures. We don’t thrive in isolation, and neither do our brains. Studies show that the more connected we are, the better we fare on tests of memory and cognition. Staying socially active may even protect against Alzheimer’s disease and dementia, so make your social life a priority.

Oftentimes, we become more isolated as we get older, but there are many ways to keep your support system strong and develop new relationships:

Volunteer Join a club or social group Visit your local community center or senior center Take group classes (such as at the gym or a community college)

Reach out over the phone or email Connect to others via social networks such as Facebook Get to know your neighbors Make a weekly date with friends Get out (go to the movies, the park, museums, and other public places)

Simple ways to connect with your partner, family member, or friend

• Commit to spending quality time together on a regular basis. Even during very busy and stressful times, a few minutes of really sharing and connecting can help keep bonds strong.
• Find something that you enjoy doing together, whether it is a shared hobby, dance class, daily walk, or sitting over a cup of coffee in the morning.
• Try something new together. Doing new things together can be a fun way to connect and keep things interesting. It can be as simple as trying a new restaurant or going on a day trip to a place you’ve never been before.

http://www.helpguide.org/elder/alzheimers_prevention_slowing_down_treatment.htm

7 Super spices for super health

Spice up your life

The word "antioxidants" typically conjures up thoughts of fruits, vegetables, tea, and even chocolate. But did you know that spices and herbs are also teeming with antioxidant power?

ARE HIGH
IN ANTIOXIDANTS

Dr. Wendy Bazilian, author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients, recommends using more spices and herbs as a way for you to improve
 the overall quality of your diet.

Health-conscious chefs and nutritionists have long recommended including spices and herbs in dishes
to add flavor without the fat, salt or sugar. But studies on the antioxidant richness of spices and herbs
suggest using these flavor powerhouses as a way to add more health to your meals, too.

"It's the ultimate in good nutrition news when adding a favorite ingredient increases the health benefits of the foods we're already enjoying," says Dr. Bazilian. For example, one teaspoon of ground cinnamon has the equivalent level of antioxidants as a half cup of blueberries and one cup of pomegranate juice. Just think of
all the foods to which you add cinnamon!

The health benefits of spices and herbs

To advance the science of spices and herbs, Mcormick created the McCormick Science Institute, an independent research organization where researchers are looking at antioxidants as well as other health-promoting advantages offered by consuming more spices and herbs.

Antioxidant power. Research has shown that antioxidants are substances -- found in foods like fruits and vegetables --that may protect cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Antioxidants can protect you against heart disease, cancer and other diseases. Antioxidants include beta-carotene, lutein, lycopene, selenium and vitamins A, C, and E.

Anti-inflammatory properties. Researchers are investigating the unique protective properties of spices and herbs, and their role in possibly reducing inflammation. Inflammation has been identified as a precursor to many chronic diseases, such as heart disease, allergies, and Alzheimer's to name a few. Spices and herbs can be included in an anti-inflammatory diet to not only add flavor but to also assist in healing the body.

Weight loss. Researchers are exploring the potential of spices to boost metabolism, promote satiety, aid weight management and enhance the overall quality of a diet. The capsaicin in peppers are believed to have metabolic boosting properties. In addition, if the food you eat is flavorful and satisfying, there is a good chance you will eat less and consume fewer calories, too.

What are the seven super spices?

Spices and herbs are botanically classified as fruits and vegetables. And since they no longer contain the water that makes up a significant part of the fresh produce, spices and herbs offer an even higher level of antioxidants. In addition, spices and herbs also are rich in phytonutrients, such as carotenoids, flavonoids and other phenolics, all of which possess health-promoting properties. Many spices and herbs appear to have some beneficial effects, but here are the seven super spices with the greatest health-enhancing potential and tips to include them in your meals.

1

Cinnamon

Dr. Bazilian says cinnamon is easy and versatile (and delicious!). "Put 1/2 to 1 teaspoon in your coffee grinds before brewing or stir into your honey to sweeten your tea," she suggests.

The health expert also recommends mixing cinnamon into yogurt or sprinkling it on oatmeal, stirring it into pumpkin or whipping it into smoothies. "Cinnamon is a great addition to sprinkle into a traditional PB&J, too. Make it extra healthy by using whole grain bread, natural peanut butter, and all-fruit preserves," she adds.

According to Dr. Bazilian, cinnamon is also rich in natural compounds called polyphenols. Research suggests that these compounds may act like insulin in our body to help regulate blood sugar levels.

2

Oregano

Dr. Bazilian considers oregano a
mini salad because "one teaspoon has
as much antioxidant power as three
cups of chopped broccoli (but don't
ditch the broccoli – have both!)."

Oregano is among the highest in
antioxidants of the dried herbs
and it goes seamlessly and
flavorfully into familiar, everyday
foods as well as new recipes.
Dr. Bazilian recommends adding
oregano to commercial or homemade
pasta or pizza sauce or even sprinkle
oregano onto a grilled cheese sandwich.

She adds, "Sliced tomatoes become
exceptionally pretty and tasty with
a sprinkle of oregano, a grind of pepper
and a drizzle of extra virgin olive oil."

3

Rosemary

The compounds in rosemary appear to help reduce inflammation in the body and inflammation is a trigger and indirect risk factor for many chronic diseases. Rosemary is also being studied for its role in heart health.

Include rosemary in marinades for meats and tomato sauces as well as whole grain breads and rolls. And for the adventurous palate, try ground rosemary in cakes and sweet quick breads.

4

Turmeric

This bright yellow spice is commonly found in curry powder. Researchers are looking into the role of turmeric in brain health and protecting against cognitive decline associated with aging. In addition, curry is a heart-healthy condiment.

Stir curry into egg salad, chicken salad and tuna salad mixes for lunch. Add curry to simmer sauces for poultry. Whisk curry into dips and even vinaigrettes for cooked vegetables.

5

Thyme

According to Dr. Bazilian, in addition to the antioxidant advantages, research is looking at the role of compounds in thyme in relation to respiratory function.

To get more thyme in your diet, whisk it in salad dressings and creamy dips, sprinkle it on cooked vegetables and fish, and include it in stir-fries or sautes.

6

Ginger

It may surprise you but one teaspoon of ginger has similar antioxidant levels as one cup of spinach. And ground ginger can be used in both sweet and savory dishes.

To satisfy a sweet tooth, Dr. Bazilian recommends this pungent spice be sprinkled onto fresh fruit slices or stirred into frozen yogurt or ice cream.

For savory fare, ground ginger can be mixed with honey and heated to provide a sweet gingery glaze on steamed carrots or broiled salmon fillets. Ginger also livens up marinades and sauces.

In addition, Dr. Bazilian says, "Scientists are looking at the role compounds in ginger for digestive issues (nausea and others) along with its role in reducing pain."

7

Dried Red Peppers

Spices derived from red peppers include
cayenne, crushed red pepper and
paprika. In addition to adding fiery
flavor, these spices may just be a
tasty friend to dieters, too. Dr. Bazilian
says, "Red pepper in its various forms
is showing promise for enhancing
metabolism, increasing satiety and
potentially stimulating fat burning, too."

She recommends using cayenne,
crushed red pepper and paprika
to spice up hummus, guacamole,
cottage cheese and even mashed
potatoes. She adds, "Give marinades
or dressings a kick with a little cayenne
or sprinkle paprika onto fish for a taste
and pretty change."

How much of a spice or herb will deliver health benefits?

More than a dash will do you. Dr. Bazilian recommends including spices and herbs at every meal. However, there is not yet a specified amount.

"Just like foods, it's not possible to provide a specific 'prescription' (like we do with medications) for [spices and herbs]," she explains. "Just have an herb and/or spice at every meal."

Using more herbs and spices is also a tasty way to boost the nutrition of your diet because with the added flavor, you can cut the salt, fat, and added sugar in your recipes.

Does heating spices and herbs kill their nutritional potential?

Dr. Bazilian says, "The science on spices and herbs and their properties and functions is still emerging."

Researchers are looking into the effects of heat and preparation techniques and there is no official answer on whether or not certain compounds or nutrients are altered when exposed to heat or other practices.

According to Dr. Bazilian, some research has suggested that heat may actually enhance the bioavailability (the ability of the body to absorb and use a nutrient) of certain compounds, while others may be potentially decreased.

She says, "It is likely that we will discover there are great benefits to be had from including herbs and spices along with other health-promoting superfoods, regardless of preparation techniques."

Spice – and herb – up your meals

To make it easy and delicious SpicesFoeHealth,com has a unique collection of tasty recipes and a variety of tips to get more spices and herbs in your meals. You can try a new healthy recipe every day or every week!

http://www.sheknows.com/health-and-wellness/articles/803694/seven-super-spices-for-super-health

30 Amazing Benefits Of Pears For Skin, Hair And Health

Who doesn’t like those juicy and sweet pears especially in summers? They provide some much needed relief with their fiber rich juiciness to get some cooling effect especially for kids. They have a lot of fiber content and its anti-oxidants help to fight against many health problems improving immunity.

Below listed are a few important pears fruit benefits for health, which you might find useful.

Health Benefits of Pears:

1. Fights against free radicals:

The presence of vitamin C, vitamin K and copper in pears fights against free radicals that damage our body cells.

2. Prevents heart diseases:

Pears benefits include the presence of fiber, which reduces the cholesterol in the body and thereby protects us from heart diseases. Daily intake of fiber rich food like pears can reduce the risk of stroke by up to 50%.

3. Prevents cancer:

High content of fiber present in pears binds to the carcinogenic cells by removing them and prevents colon cancer. A pear a day can prevent breast cancer by upto 34% in women after menopause.

4. No allergic reactions:

Pears when compared with other fruits have less chance of allergenic reactions when eaten and thus are one of the few fruits that can be given to infants.

5. Controls blood sugar level:

Even though it is slightly sweet, with low glycerin index and high fiber content pears helps in controlling the sugar levels in the blood and prevents diabetes.

cc licensed ( BY ) flickr photo shared by tracy ducasse

6. Boosts immune system:

High content of anti-oxidants like vitamin C and copper helps in boosting the immune system of the body to fight against various diseases.

7. Prevents osteoporosis:

Bone problems are very common these days. So in order to keep those bones healthy and prevent osteoporosis, it is very important to maintain the pH of the body and eat recommended amount of calcium daily. pH of the body can be maintained through diet by consuming fruits and vegetables daily. The boron rich pears can help to absorb the calcium consumed easily.

8. Increases energy levels:

The high glucose content in pears gives you instant energy when you feel weak. It gets absorbed very quickly by the body and converts into energy.

9. Digestion:

A medium sized pear contains around 20-25% of the recommended daily intake of fiber. Since its fiber is insoluble, it moves through the colon easily and prevents colon polyps. The high fiber content helps and improves digestion.

10. Pregnancy:

Folic acid is very important for a pregnant woman to keep the baby safe from birth defects. Folic acid present in pears can help you in this issue and it is recommended to use it regularly during the pregnancy.

11. For weaning children:

For weaning children, it is always recommended to give pears because it is hypoallergenic and is a low acidic fruit. So it doesn’t create any digestion related problems. This fruit can be peeled, heated and then pureed. The peel also can be fed but it is very important to take care that it doesn’t have any harsh edges that can hurt children. Pears should not be given to children with diarrhoea.

12. Against gallbladder, colitis, arthritis, gout:

Pears help to prevent gallbladder problems, colitis, arthritis and gout if taken regularly.

13. Blood pressure:

Anti-carcinogen glutathione and anti-oxidants present in pears help in controlling the blood pressure.

14. Fever:

Pears help in curing fever easily with its cooling effects.

15. Inflammation:

Pears have anti-inflammation properties which help to reduce inflammation of arthritis and other such problems.

16. Shortness of breath:

During summers shortness of breath is quite common due to heat in both children and adults. So it is recommended to take pears during those hot days.

17. Throat problems:

Pears prevent throat problems during summers. So it is good to take a pear a day or a glass of its juice will do the work.

To get all the benefits of pears, take them regularly during these hot summer days.

Skin Benefits of Pears

18. Fibers Prevents Skin Damage: 

Pears are loaded with dietary fibers which play a pivotal role in keeping our skin smooth and soft. They decelerate the discharge of sugar into the bloodstream and prevent the damage of skin collagen (certain type of protein) caused due to frequent sugar spikes. Consequently, we get a smooth skin and plump look.

19. Keep Wrinkles Away: 

Munch on pears daily to stay away from aging. The fruit is rich in vitamin C – a super effective antioxidants, vitamin K and copper. All these elements are capable of combating harmful free radicals thereby protecting our skin cells from severe damages. It eventually helps in toning up the skin and curtailing the formation of fine lines near our eyes as well as lip area.

20. Treat Oily Skin: 

If you have an oily skin, pears can be really beneficial for you. Just smash a pear and mix fresh cream and honey with it. Use this paste thrice a week as a face mask and the over secretion of the sebaceous glands present in your skin will reduce to a great extent.

21. Get Acne-Free Skin: 

People with acne-prone skin can also be benefited by pears. Pears contain high levels of vital vitamins and essential minerals, these fruits can boost their immunity and make them stronger internally. As a result, their skin becomes able to fight against acne, pimple and all other types of skin infections from inside.

22. Stay Moisturized for Long: 

Pears not only good for oily skin, but are also good for dry and flaky skin. They contain natural humectants, which help balance the normal water-content of the skin and retain its natural moisture. Hence, the extract of this fruit is widely used in making moisturizing lotion. Regular intake of pear juice can also make your skin even and smooth.

23. Effective Natural Scrub: 

The natural enzymes present in the fruit make it a great scrubbing agent. You can easily get rid of the dead skin cells present in the superficial layer of your skin by blending a mashed pear in your regular face pack and exfoliate your skin with it. The fruit extract can also be used as a gentle peel for accelerating the cell turnover.

24. Good for Lip Treatment: 

Pears are excellent for our lips. The credit goes to the lactic acid present in its extract. This acid content of the fruit can keep the cells of your lips healthy and hydrated for long so that you get a soft and smooth pout.

25. Anti-Inflammatory by Nature: 

The anti-inflammatory properties of pears works as a beauty remedy. Consuming pears or using any beauty products containing its extract does not impose any allergic reactions. Hence, it is good for skin and useful for infants too.

Hair Benefits of Pears

26. Healthy and Nourished Hair:

When it comes to the most excellent hair benefits of pears, the first thing that should be included in the list is its ability to make hair healthy and nourished. Pears, especially the ripe ones, contain a natural sugar alcohol named ‘sorbitol’ or ‘glucitol’, which feeds the hair roots, nourishes the scalp and keeps the hair moisturized in order to make it healthy.

27. Reduce Hair Dryness: 

The moisturizing property of pears is extremely beneficial for reducing the dryness of our hair. Moreover, it holds lots of vitamin C, which works as a natural antioxidant and helps keep the hair strands conditioned by maintaining the health of the hair cells.

28. Tame Your Frizzy Hair: 

From regular consumption of pears to giving your tresses a treatment with the fruit – everything is helpful for eliminating those ugly tangles. Your frizzy hair can easily become manageable with the help of pears.

29. Restore the Lost Shine: 

If you are worried about your dull and unattractive hair, pears can be of help. All you need to do is to prepare a natural hair mask at your home by mixing the extract of 1 fresh and ripe pear, 2 tablespoons of apple cider vinegar and water. This is a great hair revitalizer that can revive your dull hair and restore its lost shine.

30. Maintain Curly and Coloured Locks: 

Maintaining the curls and shades of your hair can be much easier with the application of pear hair pack. To make such a pack, peel and smash a pear properly and then form a smooth paste by adding soybean oil to it. Now, spread this paste all over your hair evenly. After an hour, wash it off with a mild shampoo. The difference will be easily visible!

How to Select and Store Pears

Choosing the right pears and storing them in a perfect manner are essential for getting the most out of the fruits. Here is a guide for you:

1. How to Select the Right Pears:

• Ripe-to-fall pears are the best to pick. If the skin of the fruit is bright and glossy, do give it a miss. Rather go for the ones that are matte golden in color, featuring a nice fragrant and having a little soft neck.

• A good pear should be firm enough (not too stiff). The skin of the fruit must be even as well as damage-free. Even if it has a bit russet (brownish patches) on the skin, go for it as there will be nothing wrong with the flavour or the benefits of the fruit.

• While buying a pear, make sure that the top portion (close to the stem) is neither too soft nor too rigid. In order to do so, just press that area lightly with your fingertips instead of squeezing the entire fruit.

2. How to Store the Selected Pears:

If you want to store ripe pears, put them simply in the refrigerator. Conversely, if you wish to make them ripened at room temperature, place them in a bowl without washing as moisture can decompose the fruit fast.

You can also help the pears to be fully grown by keeping them in a pierced paper bag. It will help them get enough oxygen and slow down the decay or over ripening.

Tips for Cooking / Eating Pears

Now, when you have almost all information about pears, get ready to eat or cook it. Here are some tips for you:

• Clean and wash a fresh pear, pat it dry and eat it along with the skin. This way, you can make the most of the fibers, phytonutrients and antioxidants present in the fruit.

• Pears can be sliced by using an apple corer. You need to cut it from the base so that the core can be removed effortlessly. Also, pour 2-3 drops of lemon juice into the slices as soon as possible so that they do not get oxidized.

• You can prepare a dessert by combining blue cheese or goat cheese with the pears. If you want to come up with something more delicious, just make a cheese board with some buttery pears, fresh walnuts and honey.

• A tasty pear salad can be prepared by combining the fruit with some leeks, mustard green and watercress. Make it a bit more nutritious by spreading a few walnuts over it.

• Coring pears and softening them with red wine and sugar can also be a wonderful choice.

Principle	Nutrient Value	Percentage of RDA
Energy	58 Kcal	3%
Carbohydrates	13.81 g	11%
Protein	0.38 g	<1%
Total Fat	0.12 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	3.10 g	8%
Vitamins
Folates	7 µg	2%
Niacin	0.157 mg	1%
Pantothenic acid	0.048 mg	1%
Pyridoxine	0.028 mg	2%
Riboflavin	0.025 mg	2%
Thiamin	0.012 mg	1%
Vitamin A	23 IU	1%
Vitamin C	4.2 mg	7%
Vitamin E	0.12 mg	1%
Vitamin K	4.5 µg	4%
Electrolytes
Sodium	1 mg	0%
Potassium	119 mg	2.5%
Minerals
Calcium	9 mg	1%
Copper	0.082 mg	9%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese		2%
Phosphorus	11 mg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	12 µg	–
Crypto-xanthin-ß	2 µg	–
Lutein-zeaxanthin	45 µg	–

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