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Intake Nutrition and maintain your well-being (Apple Cider Vinegar)

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The human body does not need a quantity of food but it only needs quality of intake. Quality of intake means that is full of nutrients. Because nutrients are the element that nourishes the body’s growth and maintains health. And these nutrients are available in natural products like fruits. Fruits are the most healthy and organic nutrients.

Leoni Jesner explored Apple Cider Vinegar Nutrition Facts and Health Benefits

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Apple cider vinegar (ACV) is a version of vinegar1 made from apple cider that is commonly used as a tangy dressing, form of vinaigrette, or added to hot or cold drinks. With roots dating back centuries, it was once a popular ancient medical remedy for coughs and infections and was even purposed as a disinfectant.

Today, ACV is praised as a ‘cure-all’ liquid for blood sugar regulation, as well as fighting foot odor bacteria and even relieving minor sunburns. While the claims flow freely and encompass many areas of health, science has found only some of these claims to be true, only to an extent.

During the process of producing apple cider vinegar, the sugar from apples is fermented by yeast or bacteria added to the cider, in turn making alcohol, then acetic acid, and, finally, the vinegar. Many ACVs are branded with the ‘Mother’ on the bottle, which attributes to many of its beneficial properties. Simply put, the ‘Mother’ is the bacteria added to the vinegar that gives it a cloudy appearance often mistaken for the product being ‘off’, leading to many brands removing it altogether via filtering. Given the popularity of the health claims surrounding ACV, it has become a mainstream product and is now sold in liquid, capsule, and chewable forms.

Apple Cider Vinegar Nutrition Facts

The nutritional information for one tablespoon (15g) of Bragg’s ACV is provided by the standards.

Calories: 0
Fats: 0g
Sodium: 0g
Carbohydrates: 0g
Sugars: 0.4g
Fiber: 0g
Protein: 0g

Carbohydrates, Fats, and Protein

In terms of its macronutrient count, Bragg’s ACV contains virtually no carbohydrates, fats, or protein in a 100-milliliter serving, with no substantial calorie or nutrient output.

Potassium

ACV contains a small amount of potassium, 11 grams per tablespoon or around 73 milligrams per 100 milliliters (of your 2,600-3,400 milligram recommended daily intake).3 Nevertheless, this nutrient contributes to the body by regulating the heartbeat and nerve and muscle function.

Health Benefits

There is a long list of claims touting the benefits of ACV, yet the majority of these claims lack any concrete scientific backing. Although some people may experience positive effects from ACV, many of the claimed benefits have yet to be proven on a larger scale. However, ACV that has not been pasteurized does contain natural bacteria from the fermentation process. Some of these bacteria may affect our gut bacteria. In addition, ACV also contains antioxidants.

  • May Help Regulate Blood Sugar

Glucose acts as the main source of fuel for the body. When blood sugar levels rise too high over and over again we are more susceptible to developing diabetes. It appears that in some cases, ACV may reduce your blood sugar response after consuming starchy foods if it’s consumed as part of the meal (ie a vinegar dressing on pasta salad or a side salad with a vinaigrette).

A small study followed four men and seven women (ages 40-72) with type 2 diabetes. Each day the participants took two tablespoons of ACV daily as part of a standardized meal plan before sleep. The study showed that consuming ACV had a positive impact upon waking glucose levels for participants of typical fasting glucose of >7.2 mmol/L.5

Another study looked at blood glucose levels after eating a meal for people ingesting vinegar or a placebo and found that the meals with vinegar included yielded a lower blood glucose response.

  • May Help Reduce Cholesterol

Cholesterol, a wax-like substance found in blood, is what the body needs to make hormones, Vitamin D, and even digest food. However, too much of the bad cholesterol, known as low-density lipoprotein (LDL), can cause a build-up of plaque in the arteries.

An eight-week study8 on 19 patients with hyperlipidemia (high cholesterol) analyzed their blood at baseline and then at weeks two, four, and eight. The consumption of ACV caused an overall reduction in total cholesterol, triglycerides, and LDL, as well as an increase in high-density lipoprotein (HDL), the ‘good’ cholesterol which carries cholesterol to the liver to be removed from the body.

Although a 2018 study9 found similar results, further research using much larger groups of subjects is required before making any recommendations

  • May Aid in Weight Loss

ACV has a reputation for aiding weight loss due to its satiating effect, which may result in a reduced appetite. The satiating effect may also be related to extra fluid intake.

Adverse Effects

The ingestion of vinegar has been known to cause nausea as a result of its acidity with symptoms amplified if taken undiluted and on an empty stomach. It can also cause degraded tooth enamel if taken straight and may aggravate the throat. Ingesting around two tablespoons a day, mixed in water, is generally safe for consumption. The dilution helps protect tooth enamel, which cannot be restored once it erodes.

Varieties

Apple cider vinegar is manufactured as sold as either raw or pasteurized vinegar. The pasteurized versions will not have the live bacteria in them. Companies also offer organic ACV, made from organic apples and apple cider. Because of the popularity of the health claims around ACV, companies have created ACV supplements. Much of the research on ACV is on raw vinegar.

Storage and Food Safety

As it’s acidic, ACV will maintain its quality for two years unopened at room temperature, although it can last much longer. Still, the quality may decrease. Once opened, it’s good for around a year. Seal the lid tightly each time and store away from direct sunlight. You may notice particles settling on the bottom or a change in cloudiness, if the vinegar is unpasteurized both of which are normal, as a result of the mother, and can happen over time.

Caution

Although ACV is safe to consume in recommended concentrations, it has not been approved to treat any health conditions

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Lemon Nutrition Facts and Health Benefits

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Known for adding flavor, freshness, and acidity to drinks and foods, lemons are the most commonly used citrus fruits. Lemons are also used for garnish and flavoring desserts. They can be juiced, cut into wedges, or grated to make lemon zest.

This versatile fruit is an excellent source of vitamin C. They are naturally low in calories and carbohydrates and available all year long. Lemons are a perfect fruit to keep on hand for salad dressings, seafood recipes, flavoring water, and more.

Lemon Nutrition Facts

The following nutrition information is provided by the USDA for one lemon (without rind) measuring approximately 2 1/8″ in diameter (58g).

  • Calories: 17
  • Fat: 0.2g
  • Sodium: 1mg
  • Carbohydrates: 5.4g
  • Fiber: 1.6g
  • Sugars: 1.5g
  • Protein: 0.6g

Carbs

One whole lemon contains 17 calories and just over 5 grams of carbohydrate. The carbs are primarily fiber (1.6 grams) and sugar (1.5 grams). Note that the juice of a whole lemon provides only 0.14 grams of fiber, according to USDA data, but almost the same amount of sugar. The glycemic load of a whole lemon is estimated to be 1, making it a low-glycemic food.

Fats

There is a very small amount of fat in lemons, under 1 gram if you consume the whole fruit.

Protein

Lemons are not a good source of protein, providing less than 1 gram per fruit.

Vitamins and Minerals

Lemons are an excellent source of vitamin C, providing over half (30.7mg) of your daily recommended intake. There are also very small amounts of thiamin, vitamin B6, and folate in lemon.

Lemons are not a good source of minerals, but they do contain small amounts of calcium, iron, and potassium.

Health Benefits

The health benefits of lemons are attributed primarily to the high level of vitamin C that the fruit provides.

Prevents Deficiency

Lemons have been used throughout history to manage vitamin C deficiency.

Improved Heart Health

Studies indicate that a higher intake of vitamin C is associated with a reduced risk of cardiovascular disease (CVD), including coronary heart disease and stroke. The National Institutes of Health states that the benefit is likely due to the antioxidant content of lemon which helps to prevent oxidative damage that can lead to cardiovascular disease.3

But authors of one large review were careful to put their findings into perspective. They concluded that while research suggests that vitamin C deficiency is associated with a higher risk of death from cardiovascular disease and that vitamin C may slightly improve endothelial function and lipid profiles in some groups, studies do not provide enough support for the widespread use of vitamin C supplementation to reduce cardiovascular risk or mortality.4

Slower Age-Related Decline

Vitamin C is a powerful antioxidant. Antioxidants help to prevent cell damage caused by oxidative stress. There is ongoing research about the possible impact that antioxidants can have on the aging process. There is some evidence that they may help improve skin health or even help prevent certain types of diseases associated with aging. So far, however, study results have been mixed.5

Improved Eye Health

Additionally, researchers are investigating whether a higher intake of vitamin C can help treat or prevent age-related macular degeneration (AMD) and cataracts—common causes of vision decline in older adults. So far, study results have been inconsistent but research is ongoing.3

Better Immune Function

Vitamin C has been shown to play an important role in immune function. And while some people take vitamin C supplements or use lemons to prevent or manage the treatment of the common cold, studies regarding its effectiveness have yielded mixed results.

A few large studies have shown that taking a vitamin C supplement of about 250 mg per day may help certain specific populations reduce the duration of the common colds, but other studies have shown no benefit in the general population.3Also, it is important to note that studies investigating the relationship between the common cold and vitamin C examine supplements, not lemons.

Cancer Prevention

Antioxidants, such as those in lemon, are being investigated for their potential impact on cancer.

According to the National Cancer Institute, increased levels of antioxidants may be able to prevent the types of free radical damage that have been associated with cancer development. Free radicals are chemicals that can cause cellular damage in the body. Exposure to certain environmental toxins (like cigarette smoke) may increase the free radicals in your body and even cause the body to make more free radicals.

But researchers still don’t know if antioxidants have the power to combat or prevent cancer. More research needs to be done investigating the impact of antioxidants from food versus antioxidant supplements. For now, there is not enough evidence to know for sure if there is any benefit.

Allergies

People with an allergy to citrus fruits should avoid lemon or products made with lemon or lemon zest. Citrus allergy is not common but can be problematic in some people. There are also reports of asthma as a reaction to inhalation of lemon or orange peel. If you suspect an allergy to lemon, seek care from a qualified allergy specialist.

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Honey Nutrition Facts and Health Benefits

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Bottom of FormHoney may seem like a mystical natural health-food, which is full of nutrient but the truth is, honey is still a concentrated source of sugar. When used in moderation, honey can complement an otherwise healthy eating plan and offer some intriguing benefits. Honey is a natural preservative that can preserve other items. However, honey is not a food that should be overused, especially if you have diabetes. Here’s the latest buzz on honey’s nutrition facts and scientific research.

Honey Nutrition Facts

The USDA provides the following information for 1 tablespoon (21 grams) of 100% pure bee honey.

Carbs

The calories in honey come from carbohydrates, specifically sugar. The sugar in honey is about 50% glucose and 50% fructose. The glycemic index of honey depends on the type that you buy, but sources estimate it to be around 58 with a glycemic load of 12. For comparison, the glycemic index of table sugar (sucrose) is 65.

Fats

There is no fat in honey. 

Protein 

Honey contains trace amounts of protein depending upon the product (up to 0.06g in some honey products), but not enough to contribute to your daily protein requirements.

Vitamins and Minerals

The vitamins and minerals in honey may include B vitamins, calcium, copper, iron, zinc, and others, which are mainly derived from the soil and nectar‐producing plants. The quality of honey and its mineral content are determined by where it is grown and how it is processed. Generally, darker honey provides more beneficial vitamins and minerals than pale honey.

Health Benefits

Certain varieties of honey have been shown to offer promising healing powers. When applying these characteristics to everyday life, it’s important to balance the purported health benefits versus the nutritional cost (high sugar content) of honey.

Soothes a Cough

Research suggests honey can help calm a cough. A review of six studies treating coughs in children found that a spoonful of honey suppresses a cough as well as dextromethorphan the cough suppressant found in Robitussin DM and better than Benadryl (diphenhydramine) or no treatment. The research also found honey may provide longer relief than Albuterol.

Promotes Regularity

Studies have demonstrated honey’s positive impact on the treatment of irritable bowel syndrome (IBS). When taken on an empty stomach, raw Manuka honey soothes the stomach and reduces diarrhea and constipation symptoms. Honey reduces the severity and duration of viral diarrhea better than conventional antiviral treatment.

Supports Reproductive Health

A type of honey, called royal jelly, has numerous effects on female reproductive health. Royal jelly has been found to reduce premenstrual syndrome (PMS) and menopausal symptoms. The antioxidants in royal jelly may help reduce oxidative damage associated with the aging of the ovaries. Preliminary animal studies also suggest that royal jelly improves sperm quality for men, and although promising, this effect has yet to be proven in humans.

Aids Wound Healing

Propolis, a component in honey, is made up of 50% resin, 30% wax, 10% essential oils, 5% pollen, and 5% other organic compounds. Propolis suppresses the activity of free radicals and promotes the synthesis of collagen, both beneficial for wound healing. The ability of propolis to promote wound healing is proven effective for diabetic foot ulcers and certain types of acne when used topically.

Reduces Risk of Cancer

Honey impacts the development of cancer during multiple stages of the progression of the disease. Honey has been shown to induce tumor cell apoptosis (cell death), reduce inflammation, and inhibit tumor growth. Although honey is not an effective treatment for cancer in itself, preliminary studies suggest the need for further investigation.

Allergies

Honey is not a common allergen, however, case studies shows anaphylaxis have been reported. Anaphylaxis from the consumption of honey is an IgE-mediated reaction (a true food allergy). Propolis has been documented as a contact allergen for those involved in the collection of honey. If you suspect an allergy to honey, see your health care provider for a full evaluation.

Adverse Effects

The American Academy of Pediatrics advises parents to never give honey to babies during the first year of life as it is a potential source of botulism-causing spores which can lead to severe illness in young babies.

If you are on a low-sugar or low-carbohydrate eating plan for medical reasons, you should limit your intake of honey. Honey is almost pure sugar (carbohydrates). Despite its associated health benefits, honey still raises blood glucose levels and should be accounted for when considering total carbohydrate intake.

Varieties

There are more than 300 varieties of honey in the United States, each originating from unique flower sources or different climate conditions. Examples include clover honey, wildflower honey, orange blossom honey, buckwheat honey, avocado honey, and alfalfa honey. Honey purchased from the store may be raw or pasteurized.

  • Raw honey comes directly from the beehive and is not processed, heated, or pasteurized.
  • Pasteurized honey is filtered and processed to create a clear-looking product that is easier to package and pour.
Pasteurization may eliminate some of the trace minerals associated with honey’s health benefits. If the food label specifies “pure honey,” that means no other substances were added during food processing.

When It’s Best

For maximum nutrition, choose raw honey from the local farmer’s market. If you enjoy the taste of honey, go for the darker varieties, which have a stronger flavor, allowing you to use less of it for the same taste effect. Honey can be found at any time of the year packaged in glass or plastic bottles.

Storage and Food Safety

Raw and processed honey should be stored below 32 degrees Fahrenheit to prevent crystallization and color/aroma changes. Honey is naturally antimicrobial but should be protected from outside moisture. The general recommendation for the shelf-life of honey is two years, however, this can vary. Airtight, sanitized containers help preserve the shelf-life and safety of honey.

Honey is many in one and it is natural and everyone can keep honeybees at their houses and can have it in its pure form.

How to Prepare

Honey is a versatile sweetener so there are countless ways to use it in the kitchen. However, some cooks struggle when they cook with honey because it can be messy. If you buy a jar of honey (as opposed to a squeeze bottle) spooning honey onto food can be a challenge. Savvy experts recommend that you spray your spoon or measuring cup with cooking spray first so that the honey slides off with no mess and no fuss.

When substituting honey for granulated sugar in recipes, it’s important to remember that honey has a stronger flavor, greater acidity, and higher moisture content than sugar. Baking experts recommend using 1/2 to 3/4 cup of honey for each cup of sugar in the recipe, and also reducing the liquid by 1/4 cup for each cup of sugar replaced. In addition, if the recipe does not already include baking soda, add 1/4 teaspoon for each cup of sugar replaced. You should also lower the oven temperature by 25 degrees Fahrenheit and watch carefully for doneness.

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Let’s Read about Garlic and intake it to Lose Weight

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Here I am sharing research with you. It is amazing to know about garlic that it can help out in weight loss and is also beneficial for health and taste. It is well defined as a cousin to the onion and sister to the shallot, garlic is a small but mighty ingredient that’s been linked to weight loss, and its health benefits far outweigh the risk of bad breath!

What the Research Says

While the evidence is still preliminary, evidence from animal and human research has shown that garlic, or more specifically its sulfur-containing compounds, may help people lose weight. One of the major sulfur-containing compounds in raw garlic, allicin, is shown to potentially prevent obesity and associated metabolic disorders by activating brown adipose tissue or brown fat.

Brown Fat Burns Calories

Our bodies have several types of fat, white adipose tissue (white fat) and brown adipose tissue (brown fat). White fat is what we consider body fat. Unlike white fat, which stores calories and can lead to obesity, brown fat burns calories and has the potential to lead to weight loss. Unfortunately, most adults don’t have a lot of brown fat.

When the body gets cold, brown fat burns calories to produce heat, a process known as thermogenesis. In fact, brown fat burns a lot more calories than white fat does. This calorie-burning process can also be kicked into action by the sulfur-containing compounds present in raw garlic.

Many of these studies have published the effects of garlic supplements on animal models of obesity. One 2016 study found that oral administration of fermented garlic extract during eight weeks showed anti-obesity effects by reducing body weight, fat, triglyceride, and total cholesterol levels and suppressing the formation of white fat cells in obese mice.

The beneficial effects of garlic on obesity are also well-documented in clinical trials. A meta-analysis published in The Journal of Nutrition suggests that garlic supplementation seems to reduce waist circumference, but not body weight and body mass index (BMI). Another study published in 2016 found that garlic powder supplements appeared to help reduce body weight and fat in people who have non-alcoholic fatty liver disease.

Garlic, specifically aged garlic extract, may even lead to weight loss in postmenopausal women. This 2012 study, which was published in Nutrition Research and Practice, found that postmenopausal women taking aged garlic extract daily for three months lost more weight (measured in body fat percentage and BMI) than those who did not.

Adding Garlic to Your Diet

Garlic won’t magically make you lose 10 pounds, but it will give your weight-loss journey a tasty boost and a boatload of health benefits. Plus it’s ridiculously easy to incorporate into your everyday cooking. Here are some diet-friendly ideas to consider:

  1. Add minced garlic to your morning egg scramble or omelet.
  2. Put minced garlic to salad dressings.
  3. Add a few cloves to your guacamole to cut through the creaminess.
  4. Brew up some garlic lemon tea
  5. Sprinkle some baked veggies with minced garlic.
  6. Toast up a slice of bread, butter it, and sprinkle raw minced garlic on top.
  7. Toss some garlic in a pan with whatever veggies.

Eating raw garlic is really the best way to maximize the health benefits of this spicy vegetable. If you must cook it, try to crush or chop your garlic and allow it to sit for 10 to 15 minutes before adding it to heat. Doing so will preserve many of garlic’s health benefits.

I would to thank the researcher for giving us this much useful information. Try to incorporate garlic and maintain your health. Try it and share it with everyone.



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