Skip to main content

Caring for your Heart: The Holistic Approach of Ayurveda to a Healthy Heart ♥️

In Ayurveda, the heart (Hridaya) is considered as one of the most important organs responsible for maintaining overall health and well-being. The heart is the seat of consciousness (Atman) and plays a crucial role in the circulation of vital life force (Prana) and blood (Rakta) throughout the body. “In Eastern medicine, the heart, and not the brain, is the centre of consciousness. Therefore, any heart condition points to deep-rooted problems of self-identity, emotions and consciousness. “1 Western culture focuses on individual achievement and constant competition, rather than spiritual connection with others, so our hearts are sidelined and often replaced by ego. The lack of exercise and the consumption of fatty, spicy, fried food and lots of meat, typical of European cuisine, also puts a strain on the heart. In Hungary, cardiovascular disease accounted for 49% of deaths in 2019, or 64,000 deaths.2 Primary causes of heart problems include poor diet, stress, lack of exercise and suppr...
Post a Comment

The Health Benefits of Apples 🍎🍏


Man picking red apple from branch

Apples were introduced to Americans by the Pilgrims in Massachusetts Bay Colony, and today there are around 2,500 varieties of apple trees in the US—100 of which are commercially grown. Only the crabapple is native to the US.

The popularity of the apple—whether it is Red Delicious, Gala, Granny Smith, Honeycrisp, Fuji, or Golden Delicious—is clear: The USDA (The United States Department of Agriculture) estimates the average American eats around 26 pounds a year!

That’s great news because apples contain amazing health benefits along with their intriguing flavors, from sweet to tangy and tart.

Nutritional Profile of Apples

The skin of an apple is super loaded with nutrients: A raw apple with skin delivers up to 332% more vitamin K, 142% more vitamin A, and 115% more vitamin C than a peeled apple.

My father grew up on a small farm that grew apples and he would eat the fruit, peel and all, from the blossom end. Opposite the stem, it’s where the flower is attached before the apple forms. He said this gave him more nutrients from the core and less waste. 

The Top Health Benefits of Apples

Fight Chronic Disease

A medium-sized apple also delivers almost 4.5 grams of soluble and insoluble fiber (16% of the daily value). The soluble fiber promotes gut health and along with the insoluble fiber, it can help regulate your blood sugar, protect heart health, and reduce your appetite, promoting weight loss.

Reduce Inflammation

Apples also provide a good dose of inflammation-fighting antioxidants, especially the flavonoid1  quercetin. It can help lower blood pressure, reduce the risk of heart disease, help relieve allergy symptoms, strengthen your immune system, and reduce the risk of chronic disease. Supplement doses of 500mg to 1,000m a day are standard.

Boost Vitamins and Minerals

There’s a wide variety of vitamins in the flesh and skin. My favorites are vitamin C, which is essential for immune function and skin health; B6, with all its benefits for brain health, and blood sugar regulation; and vitamin E, which promotes the health of your brain, blood, and skin. 

There are also many minerals and trace minerals, including calcium, nitrogen, magnesium, zinc, iron, copper, and manganese, that are important for everything from healthy immune function to blood sugar regulation. 

Supplements

  • Fiber Supplements: Psyllium husk or inulin supplements are great options for those who want to increase their fiber intake, providing a similar benefit to the fiber found in apples.
  • Quercetin Supplements: Quercetin is a powerful antioxidant, and supplementing with it can provide health benefits similar to those found in apples.
  • Vitamin C Supplements: Vitamin C, found in apples, is known for its immune-boosting effects and its ability to support skin health.
  • Polyphenol Supplements: Polyphenol extract supplements provide a concentrated source of antioxidants, helping to protect cells from oxidative stress and support overall health.

Taking A Bite Out Of Other Fall Fruits

You can also get a great health boost from pumpkins (yes, it’s a fruit) and pears.

  • One cup of pumpkin contains 245% of the Reference Daily Intake (RDI) for vitamin A, 16% RDI for potassium. 19% for vitamin C, and 11% for B2, copper, and manganese, plus a good dose of fiber and iron.
  • Pears—especially the red ones—are loaded with anti-inflammatory antioxidants like anthocyanin that can lower your risk of heart disease and stroke, and lower your risk for type 2 diabetes.2,3  

References

  1. Jeanelle Boyer and Rui Hai Liu. Apple phytochemicals and their health benefits. Nutr J. 2004; 3: 5. Published online 2004 May 12. doi: 10.1186/1475-2891-3-5
  2. Nicole M Wedick , An Pan, AedΓ­n Cassidy, Eric B Rimm, Laura Sampson, Bernard Rosner, Walter Willett, Frank B Hu, Qi Sun, Rob M van Dam. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Am J Clin Nutr. 2012 Apr;95(4):925-33. doi: 10.3945/ajcn.111.028894. Epub 2012 Feb 22.
  3. Aleksandra KozΕ‚owska and Aneta Nitsch-Osuch. Anthocyanins and Type 2 Diabetes: An Update of Human Study and Clinical Trial. Nutrients. 2024 Jun; 16(11): 1674. Published online 2024 May 29. doi: 10.3390/nu16111674
  4. Margarethe E Goetz, Suzanne E Judd, Monika M Safford, et al. Dietary flavonoid intake and incident coronary heart disease: the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study. Am J Clin Nutr. 2016 Nov; 104(5): 1236–1244. Published online 2016 Sep 21. doi: 10.3945/ajcn.115.129452

Comments

Post a Comment

Popular posts from this blog

11 Calming Herbs to keep your Mind Balanced πŸ’†

          Life is hard. Every day it seems like a new challenge appears to test your patience. You may not realize that chronic stress can also lead to long-term health complications. Living in a constant state of fight-or-flight tells your body to produce too much cortisol which can lead to weight gain, diabetes, mood swings, fatigue, and many other conditions. ( 1 ) While it’s important to take steps to manage stress, certain calming herbs can help strengthen your body’s stress response. Adaptogens are some of the best calming herbs because studies show they might make your body and mind more resilient to external stress. Keep in mind that adaptogens don’t work like prescription drugs for anxiety in that they kick in instantly. Instead, they need a few weeks to build up in your system before you notice the effects. When you need something in a pinch, however, other herbs and  essential oils  – like lavender oil – can ease symptoms almost instantly. 1...
Post a Comment
Read more

Natural Home Remedies For Minor Burns πŸ”₯

Natural Home remedies for Burns The use of natural remedies given below can be highly effective in managing such minor burns. These remedies are aimed at promoting healing of the damaged skin tissues and minimizing pain. Raw Potato Raw potato can be used to treat minor skin burns. It possesses soothing properties, which help in providing relief from the burning sensation caused by burns. It also acts as an anti-inflammatory agent and reduces redness and inflammation of the skin. It can also reduce the chances of having blisters. Research has proved the beneficial effect of raw potato in the management of minor burns. The histological examination of the burnt area and clinical studies made on the comparable burn wounds treated with either peel of boiled potato affixed to gauze bandages or just gauze dressings showed that the patients treated with raw potato had a faster rate of recovery from the symptoms. It was found that the usage of the potato peel dressing eliminated or reduced desi...
Post a Comment
Read more

Spring Detox Smoothie

When spring arrives, I can't help but think about cleaning up my eating habits. After all, spring detox is a thing (along with spring cleaning, which technically is a detox for your home). That's why I’m sharing with you a smoothie packed with nutrients your body will love. Drink it in the morning and you'll give your body a much-needed boost of energy to get you through the day. Ingredient Breakdown: Why Each One Matters  Before I get to the actual recipe, I'd like to shine the spotlight on each individual ingredient used in this smoothie. You'll quickly see why this is a great spring detox smoothie worth drinking. Green Tea Not only is  green tea tasty to drink on its own, but it's also full of health benefits. It's high in antioxidants and contains a large amount of catechins, polyphenolic compounds that are thought to exert numerous protective effects, ...
Post a Comment
Read more