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  • Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Drinking coffee every day has become a ritual for many individuals seeking a boost in productivity and energy. Beyond its invigorating effects, coffee offers a plethora of incredible health benefits. In light of recent research, it has been discovered that coffee can even bolster one’s immunity, making it particularly relevant in the current pandemic. This article will delve into the various key elements present in coffee that contribute to its remarkable health benefits.

    Boosts Immunity

    According to Ashley Reaver, MS, RD, CSSD, a registered dietitian, consuming a cup or two of coffee while battling illness can support the immune system. Coffee contains Ethylamine, a compound that stimulates the production of T cells responsible for safeguarding the body against infections and diseases.

    Rich in Polyphenol Antioxidants

    One of the primary health-promoting components of coffee is its abundance of polyphenol antioxidants. These antioxidants play a crucial role in preventing major illnesses such as heart diseases, neurological diseases, diabetes, and osteoporosis. Recent studies have also revealed that regular coffee consumption can reduce the risk of developing certain types of cancer.

    Beneficial Active Compounds

    Coffee contains various active compounds, including lignans, flavonoids, and polyphenols, which contribute to its positive impact on health. These compounds exhibit antioxidant and anti-inflammatory properties, which can help combat oxidative stress and reduce the risk of chronic diseases.

    Essential Nutrients

    In addition to its active compounds, coffee also provides a range of essential nutrients. It contains vitamin B1, B3, B2, B5, magnesium, calcium, potassium, and manganese, all of which are part of the recommended daily allowance for a healthy diet. Including coffee as part of your daily routine can supplement your nutrient intake and support overall well-being.

    DNA Protection

    Drinking dark roast coffee can have a surprising benefit: it can strengthen DNA and prevent strand breakage. Unrepaired DNA damage can lead to the formation of tumors or cancer. The protective effects of coffee on DNA make it an intriguing element in maintaining cellular health.

    In conclusion, while coffee offers numerous health benefits, it is crucial to exercise moderation in consumption. Excessive intake of coffee can lead to adverse effects such as anxiety, sleep difficulties, and increased blood pressure. By enjoying coffee in moderation, individuals can fully appreciate the remarkable health benefits it provides. Incorporating coffee into a balanced lifestyle can promote overall well-being and contribute to a healthier life.

  • Best Brain Foods for Studying

    Best Brain Foods for Studying

    It is important to keep your mental and physical health in shape when you are studying. Foods are vital to equip you in the process of attaining your achievement. These can significantly attribute to your academic performance. Hence, it is important to know the best brain foods for studying.

    1. Berries

    As a student, you encounter various information that you need to digest. You could not absorb the lessons if the health of your brain is being compromised. Experts suggest that eating berries can enhance the health of your brain.

    According to the report of Healthline, anthocyanins, found in berries, boost mental function by increasing blood flow to the brain, reduce inflammation, and strengthen the signaling pathways that stimulate nerve cell creation and cellular processes involved in learning and memory.

    2. Dark chocolates and cocoa products

    One of the common best brain foods for studying is dark chocolates. Cocoa obtains the highest flavonoid that positively affects the health of the brain. Research found out that people who drank the cocoa beverages with high flavonoid outperformed those who drank the low flavonoid beverage on mental tests by a significant margin.

    Moreover, cocoa can prevent mental fatigue which is necessary during studying and memory enhancement activities.

    3. Avocados

    Believe it or not, avocado is best for your brain function. Avocado has lutein, a carotenoid that improves verbal fluency, executive function, memory, and recall. More importantly, avocados can prevent the formation of brain tangles that can lead to Alzheimer’s disease.

    4. Nuts

    If you want to have a snack buddy while studying, nuts are the perfect food to consider. It is a good source of protein, fiber, zinc, and vitamin E which can improve the function of the brain. Plus, it is a good source of antioxidant which is also good in keeping your brain healthy.

    5. Citrus fruits

    Another good source of brain foods for studying is citrus fruits. The flavonoids from the citrus fruits promote learning, memory, and even prevent mental decline. Recent studies show that drinking citrus juice can prevent individuals to develop dementia. If you have nuts as a snack, you can consider citrus fruit juices as your go-to beverage.

    While studying, it is really important to be cautious with the food and drink you consume Keep in mind that your diet can also affect your academic performance. That’s why it is important to incorporate some of the food mentioned above for your study session.

  • Foods that Help the Body Produce Collagen

    Foods that Help the Body Produce Collagen

    The nutrients that our body absorbed reflect on our appearance and youthfulness. The suppleness, structure, and stretch of our skin are attributed to the level of our collagen. As people age, collagen reduces which makes us look older. To prevent this, here are the foods that help the body produce collagen.

    Eating food that helps in producing collagen enhances the building blocks our skin needs to look younger. As cited in the Healthline article, Katey Davidson, MScFN, RD stated that proline, lysine, and glycine are amino acids needed for collagen synthesis.

    1. Chicken- It provides a sufficient amount of protein to our body. Plus, as you can observe, it has connective tissue which provides a rich source of collagen.
    2. Egg white- It may not have connective tissues but it has a proline that is essential for collagen production
    3. Citrus fruits- Foods that attain vitamin C are good sources of collagen. Vitamin C is also important for the body to produce collagen naturally.
    4. Fish- Marine collagen is one of the most easily absorbed types of collagen. Carrie Gabriel, a dietitian stated that the unwanted parts to eat of the fish have the highest amount of collagen.
    5. Leafy green- Our greenies in our salads can make us look younger. Leaf green is one of the foods that help the body produce collagen. Gabriel said that consuming chlorophyll has been proven to boost the key ingredient to produce collagen in the skin.
    6. Cashews- Aside from vegetables and fruits, cashews help the body in producing collagen. It contains zinc and copper which are significant in collagen production.
    7. Tomatoes- It contains lycopene a good source of antioxidants and vitamin C which is vital for the production of collagen in the body.

    These foods have essential components that aid in the production of collagen in the body. Fruits and vegetables obtain high amount of vitamins and minerals which can make skin supple. Not to mention, sugar and refined carbs can damage the collagen production of your body.

    Collagen may provide a younger look but apart from that, it can make your hair, teeth, and nails healthier. Importantly, it helps in digestion and reduces joint and muscle pain.

  • Must-Eat Food to Energize the Body

    Must-Eat Food to Energize the Body

    Choosing the right amount and healthy kind of food to eat every day is a lifetime commitment towards well-being. Healthy types of food to energize the body are important to attain the goals and tasks you set for the day. By learning what types of food to enhance your energy will help you focus on your most important tasks.

    Based on the report of MindBodyGreen, plant-based compounds obtain energizing contents that are vital for cell production. The following are the best sources of energizing compounds:

    • Carrots, grapefruit, and watermelon – have Lycopene that provides antioxidants
    • Red apples- have Phlorizin helps in managing blood sugar levels
    • Goji berries and spinach- made up of Betaine that contains anti-inflammatory properties
    • Green tea and green grapes- have Catechins for immunity support

    Aside from plant-based energy sources, dark chocolate can boost one’s energy. It is suggested to consume it during breakfast to provide a significant energy level. Dark chocolates are good for the heart because it contains heart-protective flavonoids. Eating this type of chocolate can lower the risk of having hypertension, enhance cognitive function, and reduce intestinal inflammation.

    If you do not want to devour the dark chocolate, you can make it as a hot dark chocolate beverage, mixed in your morning oatmeal, dark chocolate toast, or make it as your cacao smoothie.

    Another group of food to energize the body is fruits and vegetables. To make fruits and vegetables more interesting and easy to consume in the morning, you can easily prepare smoothies.

    Moreover, fruits can be your snacks during midday when you can feel your energy is dropping and your brain is a little bit foggy. Vegetables, on the other hand, can be a salad for lunch.

    Finding the best food to energize the body is an unending journey. It is important to find what is essential and easy for you. Plant-based proteins, dark chocolates, vegetables, and fruits are just some of the food that can boost one’s energy.

  • 5 Best Herbs for Bedtime that you should know

    5 Best Herbs for Bedtime that you should know

    Are you having difficulty falling asleep? Worry no more, we have a natural remedy that can help you with your sleeping problem. Here are the five best herbs for bedtime that we will discuss throughout this article.

    Herbs are not only to enhance our food but are also natural aid for health, mental health, and even during bedtime. Respectively, Rachelle Robinett, R.H., the founder of herbalism education company Supernatural stated that herbs have a significant effect to help people fall asleep and obtain lucid dreams.

    1. Rosemary

    Rosemary is known to improve the taste of food especially pasta, steak, and many more. Not to mention, this herb is also one of the best herbs for bedtime. It can aid for memory dream recall and cerebral circulation.

    2. Gingko

    A Chinese native herb commonly known as Gingko obtains nootropic content that improves cognitive function. Moreover, as cited in the Healthline article, consuming this kind of herb enhances relaxation and reduces stress.

    3. Lavander

    Lavender, another type of best herbs before bedtime can reduce anxiousness and increase calmness. This can increase the quality of sleep which is significant to one’s health. The enhanced quality of sleep is attributed to its distinct smell. Further, Lavander attains antiseptic and anti-inflammatory properties.

    4. Hops

    Hops promote restful sleep. It is a herb that can make you sleep faster since it is known to improve relaxation and calmness. This herb is recommended to take a night before having an examination since it can calm your nerves.

    5. California poppy

    As cited in the report of MindBodyGreen, Robinett stated that the California poppy has sedative effects which can help you to fall asleep faster. This is helpful for people who are suffering from insomnia and other sleeping troubles.

  • Coffee Reduces Spread of Colon Cancer

    Coffee Reduces Spread of Colon Cancer

    Metastatic colorectal cancer remains to be incurable in most cases. A new study revealed that coffee slows down the spread of colon cancer resulting in longer survival of patients.

    “In 1,171 patients treated for metastatic colorectal cancer, those who reported drinking two to three cups of coffee a day were likely to live longer overall, and had a longer time before their disease worsened, than those who didn’t drink coffee,” Harvard Gazette reported.

    Moreover, patients who drank more than four cups of coffee a day attained greater benefit in these measures. Benefit held whether patients drank caffeinated or decaffeinated coffee.

    “Patients who consumed up to a single cup of coffee per day tended to survive 30 months post-diagnosis. But those who drank two or three cups daily survived 32 months. And those who consumed four or more cups a day saw their survival shoot up to 39 months,” co-lead author Christopher Mackintosh, a fourth-year medical student at the Mayo Clinic School of Medicine in Phoenix, stated.

    According to Mackintosh, this new study pioneered in studying the effects of coffee on metastatic colorectal cancer patients. Antioxidant, anti-inflammatory, and other properties found in coffee may be active against cancer.

    Despite the findings, Mackintosh warned patients about the drastic increase in coffee consumption.

    “If someone is a colorectal cancer patient and enjoys drinking coffee, they can continue to do so without fear of worsening cancer prognosis. Of course, decisions like these should always be discussed on a case-by-case basis with one’s personal health care professionals,” Mackintosh said.

    Sources: https://news.harvard.edu/gazette/story/2020/09/coffee-linked-to-improved-survival-in-metastatic-colorectal-cancer/

    https://www.webmd.com/colorectal-cancer/news/20200917/coffee-may-slow-spread-of-colon-cancer?src=RSS_PUBLIC#2

  • 5 Natural Herbs to Improve Sleep

    5 Natural Herbs to Improve Sleep

    The ongoing effects of COVID-19 and other matters that we are facing at present have been attributed to anxieties and doubts that made us difficult to sleep at night. So here are natural herbs to improve sleep routine and combat mental stress.

    1. Wild Lettuce

    Wild lettuce is beneficial for a person who suffers from insomnia and restlessness. It has a calming effect that is good for anxieties. Plus, this herb is being used to relieve pain, and it is a good choice for kids

    2. Lemon Balm

    Another type of herb that can improve the quality of sleep is Lemon Balm. Its Citrus smell has a relaxing effect on the mind and body that can aid you to sleep. Moreover, it can also increase cognitive performance.

    Interestingly, Lemon Balm is a super-herb due to its various benefits. It can boost one’s immune system because Lemon balm is rich in antioxidant.

    3. Lavender

    Lavender is also known for combating insomnia. Its essential oil can also improve the nervous system tonic. This herb is popular as used in aromatherapy. Respectively, lavender has antibacterial and antimicrobial properties that are beneficial to one’s health.

    4. Chamomile

    One of the natural herbs to improve sleep is chamomile. When you are having a hard time falling asleep, chamomile can aid you with your problem because it can relax your mind, relieve anxieties, and reduce mental stress. Not to mention, using this herb is safe for all ages.

    5. Passion Flower

    Another herb that has a sedative effect that can calm one’s mind is Passion Flower. People who are suffering from panic and anxiety attacks use Passion Flower as a natural remedy.

    References: (1) https://www.plushbeds.com/blogs/green-sleep/10-natural-herbs-for-sleep
    (2) https://www.verywellmind.com/lavender-for-less-anxiety-3

  • How Many Calories are There in Your Coffee?

    How Many Calories are There in Your Coffee?

    People have different preferences when it comes to morning coffee. This article will help you know how many calories are there in your coffee. You do not have to quit caffeine when you are trying to lose weight because there’s a type of coffee that obtains a minimal calorie count.

    The Varying Amount of Calories in Your Coffee

    1. Black Coffee

    If you are shedding calories, black coffee is your best cup. According to Mayo Clinic, a cup of black coffee has only five calories. Making your coffee fancier like adding some milk and sweetener can increase the calories in your coffee.

    2. Instant Coffee

    Instant coffee is popular among Filipino because of its accessibility and affordability. Every store has various brands of instant coffee. Based on the data obtained from Nescafe 3-in-1 coffee, this type of coffee has 72 calories per cup of coffee.

    3. Cafe Mocha

    Cafe Mocha is a go-to coffee beverage for people who prefer a bit of chocolate taste. The commercial cafe mocha has 250 calories depending on your milk.

    4. Latte

    Speaking of milk, lattes ,and cappuccino are the best types of coffee that you can consider. If you are a latte lover, an average of a small cup with 220 ml of milk attains 120 calories. Plus, it has another 16 calories for every teaspoon of sugar.

    5. Cappuccino

    Cappuccino, on the other hand, has 68 calories when you prefer mixing it with skim milk. For cappuccino with regular milk, it has 150 calories for every cup of it.

    To add more knowledge about coffee, the difference between cappuccino and latte is the ration of milk and foam. Latte has more milk and lesser foam while cappuccino has lesser milk but has more foam

    6. Kopi C

    Kopi C is a type of coffee that is mixed with evaporated milk and sugar. It contains 90 calories per serving. Moreover, coffee with condensed milk obtains higher calories with 135 per serving.

    7. Iced coffee

    Another type of coffee is iced coffee. As mentioned earlier, coffee has varying amount of calories depending on your preferred add-ons.

    8. Frappucino

     Frappuccino, on the other hand, has the utmost calories among coffee. It has 240 calories if you prefer it with whipped cream (100 calories). Based on the article of Starbucks, Mocha Frappuccino grande (16 fl oz) size has 410 calories.

    9. Caffè Macchiato

    Italian caffè macchiato has 13 calories for every 60ml. This type of coffee is a combination of espresso coffee and a bit of milk. Compared to other coffee, macchiato has a stronger taste of coffee than milk.

  • 10 Natural Foods that Burn Fats Around Your Belly

    10 Natural Foods that Burn Fats Around Your Belly

    Reducing fats around your belly is very challenging. Check out these natural foods that burn fats around your belly. Apart from the ability to burn fats, these natural foods obtain other helpful benefits.

    1. Apple Cider

    Apple cider is beneficial for boosting metabolism. It is high in acetic acid which will slow down the rate of sugar entering your bloodstream. It keeps your sugar level stable. Plus, it helps to produce protein. Ideally, adding a tablespoon of apple cider to your cup of tea is very helpful.

    2. Almonds

    Are you looking for a healthy snack and at the same time can burn fats? Almonds are the best to consider. It obtains monounsaturated fats that can reduce the risk of having heart diseases and less likely to be stored as body fat. Even more, it is good for people who are having intermittent fasting. It has fiber and protein that will help you to feel full for a long time.

    3. Cinnamon

    Cinnamon contains antioxidants that can improve insulin sensitivity. What’s more, according to Karen McCarthy, cinnamon reduces visceral fats that are found in human’s belly.

    4. Dark chocolates

    Dark chocolates are made up of cacao which has high in antioxidants. Surprisingly, it is included in the list of foods that burn fats. It can burn your fats as long as you make sure that it does not have artificial sweeteners.

    “Good-quality dark chocolate provides a portion of the same healthy benefits of most leafy green vegetables,” Weight Watchers stated.

    “The flavonoids in dark chocolate help reduce insulin resistance and prevent spikes in bloodsugar levels, discouraging you from overeating,” it added.

    5. Cherries

    Eating cherries have been found to reduce belly fat. It is a super fruit for people who want to reduce weight. It has a high content of anti-oxidant.

    “A study from the University of Michigan Cardiovascular Center found that when rats consumed just 2 percent of their calories from blueberries over a 90-day period, they significantly reduced their percentage of belly fat,” Erin Palinski-Wade stated.

    6. Salmon

    Eating salmon keeps you full for a long period. It has healthy fat and protein which is very beneficial for you. On top of that, food that is high in protein requires more energy and calories to burn it.

    7. Cayenne pepper

    The Cayenne pepper does not only give taste to your food. It can also increase your metabolism and burn your fats. “A teaspoon of cayenne pepper might cause you to burn an extra ten or twenty calories per day, but it takes 3,500 calories to burn off a pound of fat,” Monica Reinagel stated.

    8. Avocado

    Avocado is a flat-belly food because it can prevent fat distribution around your belly. This can also make you full for a longer time since it stays for a longer time. Avocado can be incorporated into every meal. It can be added to your toast and salad.

    9. Sweet Potatoes

    Sweet potatoes obtain good carbohydrates that can stabilize your blood sugar level. Plus, it also makes you feel full for a long time which can reduce your cravings and snack time.

    10. Lean meat

    Like Salmon, lean meat is rich in protein. It is effective if you are aiming to shed some extra pounds of your weight and reduce some belly fat.

    Benefits of Eating Natural Foods that Burn Fats

    Aside from the ability to burn fats, the natural foods listed above are common to reduce the risks of having heart diseases and type two Diabetes. Plus, this food can help you build muscle and maintain a healthy weight. Do not forget these beneficial flat-belly foods in your diet.

  • 6 Benefits of Eating Salads

    6 Benefits of Eating Salads

    Salads are one of the easiest must-have meals to prepare. Not to mention, eating salads has countless benefits that will entice you to consume more everyday. Doing it everyday is a good habit to adopt in order to have a healthy lifestyle.

    Most restaurants offer salads and requesting it as a side for your main course is highly available. Even more, you can make salads at home in just five minutes just mix all kinds of healthy greens, carrots, tomatoes, and not-fat dressing. Aside from the common health benefits that the vegetables and fruits can offer, check out some reasons why eating salads is a must-have in your everyday diet plan.

    1. Eating Salads will Give You More Fiber

    Most of the ingredients of salads are high in fiber. Thus, it prevents constipation and reduces the risk of high blood pressure. Plus, it can also stabilize blood sugar levels.

    2. Good for losing weight

    If you are aiming to lose weight or to maintain a healthy weight, eating salads is highly suggested. According to Barbara Rolls, Ph.D., eating a bowl of salad will increase your satiety level(feeling full) and reduce the intake of calories resulting to lose weight.

    3. Boosts metabolism

    Salads can boost your metabolism, especially if you love to put some citrus fruits and lean meat on your salad. Citrus fruits and lean meat are natural foods that can suppress the storage of fat cells.

    4. Reduces the risk of getting cancer and heart diseases

    As you eat salad, your body will absorb more phytochemicals that can be found in green leafy vegetables, carrots, and tomatoes. Phytochemicals are responsible for combating cancer cells and heart diseases. Not to mention, these disease-fighter compounds can be found in good fats such as avocado and olive oil.

    5. Builds strong bones

    A salad full of spinach can make your bones stronger because spinach has Vitamin K, which is responsible for improving bone density. So if you want to make your bones stronger, eating salads with vegetables that are rich in Vitamin K is ideal.

    6. Makes your skin more youthful

    Greens in your salads consists of a lot of water. Consuming these can hydrate your skin making it more youthful.

    Eating Salads Improve Your Health

    Eating salads mainly improves one’s health due to the multiple benefits attributed to the different combinations of vegetables and fruits. Not to mention, adding herbs such as oregano, cilantro, basil, and parsley into your salads or dressing can make your bowl of salad healthier and entices you to eat more. Bear in mind that eating salads a day keeps sickness and aging away.

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