Common foods and their benefits
Aging parents is something we all witness and let us accept that it is not something pleasing. From bending back to stiff knees, wrinkling skin to diminishing eyesight, all of these make us understand how time flies and aging is natural. While we can't stop it, one can try to slow down the process by adding the right nutrients in their daily diet. Rajni Tiwari, a certified trainer recently shared a post on Instagram, where she talked about 12 food ingredients she added in her parents diet that helped improve their health. As per her post, these simple food combinations can help support healthy aging by helping reduce inflammation, improving blood circulation, and supporting cell repair. She adds in the post that aging doesn’t slow down with medicines alone, it slows down with daily food choices made at home. Take a look at the combinations and their benefits.
Walnut + Cinnamon + Greek Yogurt
Daily Quantity: 7 walnuts, 1/2 tsp cinnamon, and 1/2 cup yogurt
Why it works: As per her post, the combination dropped her father's blood sugar by 14 points in 30 days. Walnuts reduced inflammation with omega-3s, and cinnamon and Greek yogurt together helped improve insulin response and repaired cells.
What does the study say?
Walnuts are considered to be a powerhouse of nutrition. They are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which plays a vital role in heart and brain health. It is said that regular consumption of walnuts helps reduce inflammation, supports healthy cholesterol levels, and may lower the risk of cardiovascular disease. According to a study, they are also rich in magnesium and manganese, which help control blood pressure.
Turmeric + Black Pepper + Ghee
Daily Quantity: 1/2 tsp turmeric, a pinch of black pepper, and 1/2 tsp ghee
Why it works: It helped reduce her mother's inflammation by 31% in 6 weeks. Black pepper boosted turmeric absorption by 2000% and ghee helped deliver curcumin deeper into inflamed cells.
What does the study say?
As per experts, curcumin in turmeric reduces inflammation and improves insulin action. According to a study titled Curcumin and Diabetes: A Systematic Review, curcumin could favorably affect most of the leading aspects of diabetes, including insulin resistance, hyperglycemia, hyperlipidemia, and islet apoptosis and necrosis. In addition, curcumin could prevent the deleterious complications of diabetes. And according to Sadhguru, "Consumption of turmeric on an empty stomach is a very effective cleanser. This may not be effective after you get cancer, but otherwise, swallowing a marble-sized turmeric ball and neem ball first thing in the morning acts as a great cleanser and takes away the cancerous cells in your body."
Berries + Dark Chocolate + Almonds
Daily Quantity: 1/2 cup berries, 10 almonds, and 1 square dark chocolateWhy it works: It helped improve her mother's skin in 8 weeks, berries protected DNA from daily damage, and dark chocolate and almonds boosted blood flow and strengthened cell membranes.
What does the study say?
According to Dr Joseph Salhab, a Florida-based gastroenterologist, dark chocolate is a healthy source of magnesium and goes well with any fruit for added liver health benefits. It is said in studies that dark chocolate is rich in antioxidants and polyphenols (such as epicatechin) that reduce oxidative stress and inflammation, key factors in the progression of liver diseases like NAFLD and NASH. According to Rajat Jain, a nutritionist, “3-5 almonds in 1/4 cup water: rich in healthy fats and magnesium, helps prevent sugar spikes.” Soaked almonds are packed with magnesium, fiber, and healthy fats that help slow down the release of glucose into the bloodstream. This can prevent sudden blood sugar spikes, making them an excellent addition for people with diabetes or anyone looking to manage their blood sugar naturally.
Garlic + Lemon + Olive Oil
Daily Quantity: 1 crushed garlic clove, 1/2 tsp lemon juice, and 1 tbsp olive oil
Why it works: It lowered her father's blood pressure by 42%. Garlic relaxed blood vessels and improved circulation and olive oil and lemon together supported heart health.
What does the study say?
Garlic is rich in antioxidants and sulfur compounds like allicin, which help the body fight infections and strengthen overall immunity. According to a study titled Garlic: a review of potential therapeutic effects, different compounds in garlic are thought to reduce the risk for cardiovascular diseases, have antitumor and anti-microbial effects, and show benefit on high blood glucose concentration.
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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.
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