Seaweed: It’s Everywhere, And It’s Actually Not That Weird

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Depositphotos 10335416 s 2015 - Seaweed: It’s Everywhere, And It’s Actually Not That WeirdWould you believe it if someone were to tell you that you probably eat seaweed several times a week? What if they were to tell you that there’s a good chance that you eat seaweed every day? Well, you should believe it, because these days seaweed isn’t just in sushi and roasted nori snacks. The truth is that seaweed is an extremely common ingredient, and it can be found in many of your everyday foods.

Traumatized? Confused? Disillusioned? Don’t be. Seaweed really isn’t as weird as you might think.

The reason that seaweed is such a common ingredient is that it comes in many forms, and it has some very unique (and very useful) properties. From food preservation and medication preparation, to improving weight loss and treating high blood pressure, seaweed offers a range of valuable attributes — and lest we forget why it’s used in sushi and snack chips in the first place, it’s also a nutritious sea vegetable that just so happens to taste good.

But this is all really just scratching the surface (so to speak). To get deeper into the value and benefits of seaweed, let’s dive in and learn some more about it: what it actually is, where you are likely to find it, what it can do, and why you really should be eating more of this particular food.

Seaweed Crash Course

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First things first. Before we get into the specifics of seaweed as an ingredient, you need to understand that there are many, many different kinds of seaweed. How many? Well, that’s actually kind of a tough one to answer. The ocean is a big place, so no one can say for sure, but approximately 12,000 different seaweed species (~7000 red algae, ~2000 phaeophytes, ~1500 green seaweeds, and ~1500 blue-greens) have been identified and described, and even more may exist that haven’t been identified.

As such, the term ‘seaweed’ itself is a rather broad one, often referring to a very wide spectrum of multicellular algae. But despite this range of possibilities, when people talk about seaweed, it’s a fair bet that they’re talking about red, green, and brown seaweed. Green seaweeds and brown seaweeds are the kind we eat most often in cuisine, and red seaweed is regularly used as an ingredient in many popular food products.

And why exactly do we eat these different kinds of seaweed? We eat them because in addition to the aforementioned taste, seaweed is incredibly nutritionally dense, to the point where it is often included prominently on superfood lists. Edible raw seaweed is rich in vitamins A, B, C, D, E, and K, along with vital minerals and nutrients such as calcium, magnesium, potassium, copper, and iron.

Seaweed also contains high levels of iodine, which plays an important role in thyroid health. The thyroid takes the iodine found in seaweed and converts it into the thyroid hormones thyroxine and triiodothyronine (known as T4 and T3). These hormones are necessary for regulating the metabolism in every cell in the human body. The human body is incapable of making iodine on its own, so it relies on iodine from dietary sources. Iodine deficiency can lead to swelling of the thyroid (resulting in a goiter), hyperthyroidism, and even pregnancy-related problems, such as miscarriages, stillbirth, early delivery, and congenital abnormalities in the babies. A diet rich in seaweed can help prevent these problems.  

Medically speaking, seaweed has likewise been linked to a range of other health benefits. Research has demonstrated links between seaweed and such advantages as helping discourage cancer-cell growth and lowering high blood pressure, and it may even help fight diabetes.

Even so, raw (or even cooked) seaweed is seldom used in western dishes. Instead, it is most common in Eastern Asian cuisine in Korea, Japan, and China where it is eaten whole in foods like sushi, salads, and soups. In many areas of the West you may only regularly find unprocessed seaweed in specialty foods.

A Bountiful Harvest

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But despite the Western cultural disinclination to raw seaweed, worldwide seaweed production is currently on the rise. Due to high demand and a wide array of potential uses, dozens of species of seaweed are regularly harvested for human consumption (in addition to being used as a nutritious and inexpensive animal-feed additive) in numerous coastal nations around the globe. In fact, the seaweed industry takes in approximately 7.5 – 8 million metric tonnes of seaweed every year, accounting for an estimated total annual value of $ 5.5 – 6 billion.

But don’t let the big numbers give you the wrong impression; even though seaweed is a major focus for many large, economically powerful nations such as China, Japan, and the UK, seaweed farming is particularly beneficial to smaller, developing nations. This is because the costs and resources associated with seaweed farming are significantly lower than the costs associated with more traditional, land-based farming.

Why is this? Well, it’s because of a few key differences between aquaculture farming and traditional farming. For example, seaweed doesn’t need any pesticides, any fertilizers, or any fresh water (just oceanic salt water). It requires no arable farmland, which is already in short supply across the globe. And, given that seaweed farming is relatively easy to do, there’s generally very little training involved. It’s also uniquely sustainable and can even help reduce pollution levels in the ocean and the atmosphere, and give declining fish populations a chance to recover, by offering a better alternative to economies traditionally dependent upon fishing.

Plainly, there are a lot of advantages to seaweed farming, and a whole lot of demand for it. This demand comes not only from the need for raw seaweed, but can also be attributed to the fact that processed seaweed (in a variety of forms) is an essential ingredient in many foods and other products.

In addition to being eaten straight (or incorporated into cuisine more-or-less intact), seaweed can be processed into a variety of useful forms and ingredients. But if you want in on the secret of how seaweed might already be a part of you weekly (or even daily) diet, then look no further than carrageenan.     

What is Carrageenan?

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Carrageenan (pronounced “care-uh-gee-nun”) is a natural fiber found in Chondrus crispus — a type of red seaweed. Carrageenan is used in many foods, including lunch meats, syrups, baby formulas, and various dairy and dairy-substitute products. Interestingly enough, it is actually nutritionally-neutral, containing absolutely no fat, cholesterol, vitamins, or calories. When you eat it, your body treats it very similarly to how it treats fiber — it passes it through your digestive tract without really using it very much. But if your body doesn’t really digest it (nutritionally speaking), why is it so widely used in foods?

Well, carrageenan offers other advantages. Carrageenan is a highly effective thickening agent similar to cornstarch or flour. This means that it can be used to make soups, puddings, and other foods more viscous (and less thin or watery). Carrageenan is also useful as a stabilizer, which means that it keeps foods from separating into parts. This is critical for many reasons. For example, in baby formula, carrageenan ensures that nutrients are delivered in every sip. This way, even babies that don’t finish their bottles still get the nourishment their growing bodies need.

Babies aren’t the only ones who benefit from carrageenan as a stabilizer either. In other examples such as chocolate milk, this stabilizer helps keep layers of sediment from forming and sinking to the bottom, so you can enjoy your beverages without having to be constantly shaking them up. And, by replacing alternative additives that are often high in fat, sugar, or other less-than healthy options, carrageenan can, by extension, make food more nutritious, while also potentially extending the shelf life of the food.

Beyond that, carrageenan also has medicinal uses, and has been shown effective in treating coughs, bronchitis, and tuberculosis. Carrageenan has even been used to improve digestion and reduce inflammation.

Seaweed, Seaweed Everywhere

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Seaweed is one of the most common kinds of plants found in the world. It thrives in lakes, rivers, oceans, and many other bodies of water. It provides protection and nourishment to many different kinds of aquatic life, and it helps filter out toxins and other harmful emissions from the environment. It’s a food. It’s an ingredient. It’s even a treatment.

Simply put, seaweed is doing more than keeping your sushi rolls together. From boosting economies to ensuring that your glass of chocolate milk stays nice and homogenized (no one wants to drink chocolate milk in layers), seaweed and seaweed extracts can be found all over the world in countless forms, and that’s a good thing.

So, the next time you notice that something contains seaweed, take a moment and appreciate all of the times you probably haven’t noticed it, and just how much you’ve been unknowingly benefiting from everything it brings to the table. After all, seaweed is everywhere, and when all is said and done, it’s really not that weird. 

The All-In-One Guide To Using Air Fryers For Healthy Cooking

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Air Fryers Image Design 1 - The All-In-One Guide To Using Air Fryers For Healthy Cooking

Marketed as a healthy way to enjoy your fried foods, the air fryers have gone up in popularity recently. The company behind the product claims that air fryers can help lower the fat content of your fried favorites, such as chicken wings, fish sticks, French fries etc.

This sounds really interesting, but how healthy is it to cook food using an air fryer?

On this article, we’ll take a closer look at how air fryers can indeed make your food healthy and we’ll determine if the benefits of the product outweigh its risks.

What’s an Air Fryer and How Does It Work?

Air fryer is a popular kitchen device used to cook fried foods such as pastries, potato chips, and meats.

The product works by circulating hot air with fine oil droplets around the food to be fried, resulting in a crunchy and crispy exterior.

This process of cooking also leads to a chemical reaction known as the Maillard Effect, which usually happens between a reducing sugar and an amino acid when exposed to heat. It also results in the alteration of the flavor and color of the food.

Air-fried foods are said to be healthier than deep-fried foods because of their low fat and calorie content.

Instead of submerging the food completely in oil just like with the traditional method of frying, air frying only uses one tablespoon of oil and you’ll be able to get a similar texture and taste.

How to Cook Crispy Food Using Hot Air

How to Cook Crispy Food Using Hot Air - The All-In-One Guide To Using Air Fryers For Healthy Cooking

The groundbreaking air-frying device was introduced less than a decade ago. Instead of using oil to fry foods, the device was designed to fry foods without the need to put them in oil. As a matter of fact, most foods that are cooked in this method don’t require any oil but only hot air.

The air fryer operates by using the Rapid Air Technology which blows super-heated air to the food that’s being fried. Whether you want to fry chips or fish, chicken, or any meat, the air that will be used as a temperature of up to 200 degree Celsius, which is capable of frying and browning the food resulting in a crisp texture.

In only 10 to 12 minutes, you should be able to cook fries using the air fryer and with the use of only a spoonful of oil. Just like with a traditional fryer, the air fryer can cook all kinds of foods, including steaks, and it will have the same results as when cooked and fried using a traditional fryer.

Although the air fryer is being advertised as an all-purpose fryer, this product is actually like a mini convection oven. It has a high-speed fan, which circulates the hot air and cooks the food in a basket. The device was initially designed as an easier and safer method of frying food which reduces the risk of injuries associated with oil pan frying. Yet, the question that many people have about this product is whether it’s a healthier alternative.

Ever since the product was released in the market, more than 7 million have already been sold around the world. Each unit costs $299, which is a bit expensive compared to a regular fryer. But is it really worth investing in, and is it really healthier?

Using an Air Fryer to Improve Health

The company behind this revolutionary product is Philips, and according to them, you would be able to cook fries in this device with up to 80% less fat than the traditional method of frying. In case you didn’t know, partially hydrogenated oil is filled with trans-fats and consuming a high amount of this oil could raise your LDL cholesterol, which increases your chances of having stroke and heart diseases.

In one study, researchers compared the air fryer with a traditional fryer and both had the same temperature. They cooked potato strips in each fryer to test. After the potatoes were cooked, they checked the moisture and oil and determined if there were any changes in the physiochemical properties of the potatoes.

Researchers found that air frying had significantly reduced the oil uptake and moisture. When it comes to peroxide values, free fatty acids, and other physiochemical changes, researchers have reported significant changes in the oil that was extracted from the traditional method of frying when compared to air frying. Thus, researchers have concluded that using air-fryer in frying foods is, in fact, a healthier alternative to the traditional method of frying.

Even if only a little amount of oil is used, the temperature, type of oil, and the food that’s being fried can all affect the formation of free radicals. If you prefer the air frying method, you should at least use oils that don’t easily oxidize such as the coconut oil.

Using an Air Fryer Can Help Cut Fat Content

Generally, deep-fried foods have a lot of fat unlike other foods prepared through other methods of cooking. For instance, a fried chicken breast has about 30% more fat compared to a roasted chicken breast. Some companies that manufacture the air fryer have claimed that using the air fryer to cook foods can significantly cut down the fat content of foods by up to 75 percent.

The reason behind this is because air fryers require less amount of fat, unlike the traditional fryer. Although most of the recipes of deep-fried dishes require using up to three cups of oil, the air-fried foods only use about one tbsp. of oil. This means that traditional deep fryers are using up to 50 times more oil than the air fryers, and although the food won’t absorb the oil entirely, using an air fryer can greatly cut down the overall amount of fats.

In one study, a group of researchers compared the characteristics of the air-fried fries to the deep-fried ones. They found that the air-fried fries had substantially less fat, yet they had the same moisture and similar content to that of the deep-fried ones. This could have a major impact on your health because a higher intake of fat from oils has been linked to an increased risk of various conditions, including heart diseases and inflammation.

Air Fryer May Help with Weight Loss

Air Fryer May Help with Weight Loss - The All-In-One Guide To Using Air Fryers For Healthy Cooking

Remember that deep-fried foods are not only high in fat but they are also high in calories that could greatly contribute to your weight gain.

On a study done among Spanish adults, it was found that a high intake of fried foods could lead to a bigger risk of becoming obese. So if you’re looking for ways to trim down your waistline, then you should consider air-frying foods instead of deep-frying them.

With 9 calories for every gram of fat, the dietary fat has more than twice as many calories per gram as other macronutrients such as carbohydrates and protein.

Since air-fried foods have less fat compared to the deep-fried foods, transitioning to air frying is definitely a great way to cut down your calorie consumption.

Air Fryers Can Decrease the Formation of Harmful Compounds

Aside from having a high amount of fat and calories, frying foods can also produce potentially dangerous chemicals such as the acrylamide.

This chemical compound is produced from carbohydrate-enriched foods during the process of high-fat cooking, such as deep-frying. As stated by the International Agency for Research, the acrylamide is a possible carcinogen which means that it could possibly lead to cancer.

Although the results of the studies vary, there are some studies that have found a link between the acrylamide and an increased risk of endometrial, kidney, and ovarian cancers.

Air-frying food instead of using the traditional deep fryer may help to lower the content of acrylamide on your foods. In one study, it has been found that air frying could lower the amount of acrylamide by up to 90%, unlike the traditional method of deep-frying.

However, it’s important to keep in mind that there are several other harmful compounds that can still be produced when air-frying foods. Yet, further research is needed to figure out exactly how air frying could produce harmful chemical compounds.

Air-Frying May Be Healthier than Deep-Frying

Air Frying May Be Healthier Than Deep Frying - The All-In-One Guide To Using Air Fryers For Healthy Cooking

Air-fried foods could be healthier than the deep-fried foods in many ways.

For one, air fried foods are low in calories and fat and they don’t have any of those harmful compounds found in deep-fried foods. So if you are trying to lose weight and don’t want to cut down on your consumption of fried foods, using an air fryer may be good for you.

But remember that just because air frying is a better option doesn’t necessarily mean that it will improve your overall health.

If directly compared with deep-frying, it’s clear that air frying is indeed healthier than deep-frying. For those who are fond of eating deep fried foods, air-fryer would be a healthier alternative.

But before you get too excited, there’s one thing you need to know. If you look at it from a bigger picture, it may be better to stay away from eating anything that’s fried, even if these foods aren’t drenched in oil.

Whether you need to cook fries or nuggets, even if you’re not going to use oil, these foods aren’t really the healthiest. Not only are they void of nutrients, since they are cooked in high temperature, certain vitamins and minerals might be reduced during the process of frying, which could make them even less nutritious.

Even if foods cooked in air fryer are healthier than the deep-fried ones, it’s important to remember that these foods are still fried nonetheless. Several studies have shown that eating a lot of fried foods is not good for your health. For instance, a study of a group of 15,362 people, it was found that eating a lot of fried foods could lead to a greater risk of developing heart failure.

Other research has also shown that eating deep-fried foods regularly may be linked to a higher risk of cancer, such as lung, oral, and prostate cancer.

Eating fried foods on a regular basis can also lead to certain conditions, such as Type 2 Diabetes and high blood pressure. Although researches regarding the effects of air-fried foods are still limited, it’s important that you cut down your intake of all kinds of fried foods if you want to have a better health.

Raw Foods May Be Better than Cooked Foods

There have been plenty of studies done to determine if raw foods are better than cooked foods. Since these foods are more nutritious than those that are already cooked, then they may be good for your health. In a study published by the American Journal of Physical Anthropology, it was discovered that if foods were cooked, the fats would actually produce more calories.

So even if you are going to air fry your food, you still would end up eating more fat than when you go for raw foods. Besides, raw foods that have more nutrients will do you good and it’s not like you’re going to fry spinach or eggplant, right?

Even if you end up tossing broccoli into your air fryer, you’ll still end up cheating yourself of the cancer-fighting nutrients if you always go for air frying. Numerous studies have shown that if consume raw cruciferous vegetables, you could significantly lower your risk of developing cancer.

Air Frying Encourages You to Eat Poorly

Air Frying Encourages You to Eat Poorly - The All-In-One Guide To Using Air Fryers For Healthy Cooking

The lesson to be learned here is that air frying is indeed a healthier option for those who are fond of eating fried foods. However, this device may only encourage you to eat more of those unhealthy fried foods. Just as packaged foods are a solution for convenience, the air fryer may also encourage people to do the less healthy option.

If you are worried about your intake of fats, then try to steer clear from fried foods even if you cook it in the air fryer. Instead, opt for foods with heart-healthy fats, like those found in walnuts, fish, avocado, and olive oil. If you want to truly live a healthy lifestyle, changing the way you cook your chicken or potatoes will not help. Instead, you need to totally transform your diet.

Instead of buying the air fryer that costs somewhere between $100 and $300, why don’t you use your money to pay for a new food plan? Spend time at your local farmers market and eat the produce of the season. If you choose to eat vegetables that could yield more antioxidants if cooked such as carrots or tomatoes, consider steaming or lightly boiling them.

Air frying might seem like a fancy device for frying that can make your fried foods healthier, but always remember that cooking well doesn’t mean cooking in a fancy device. You should go back to the basics and try to make your eating plan as diversified as possible.

Top 25 Air Fryer Recipes to Make

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So you have decided to join in the bandwagon of air fryer users. This trendy device has taken the world by storm thanks to its ability to fry foods by using less oil. Those who can’t live without fried foods will surely find this device useful.

Here are some recipes you can make using the revolutionary air fryer:

Teriyaki Chicken Meatballs

You have probably tried making meatballs using a Crock Pot in the past, but you can now cook it using your air fryer. Using the air fryer to cook your teriyaki chicken meatballs will only take 10 minutes and it will come out with just the right amount of crispiness. The recipe uses ground chicken meat along with a spicy teriyaki sauce.

Easy Jalapeño Poppers

Jalapeño poppers are a big hit during parties, yet they are a bit time-consuming to prepare. Using the air fryer can help simplify things. This recipe contains only four ingredients. Aside from the jalapeños, you also need parsley, cream cheese, and gluten-free tortilla crumbs for this recipe. Goat cheese will taste great for this recipe, too!

Crispy Sweet Potato Fries

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Regular potato fries are probably the first thing that people would fry on the air fryer, but why don’t you get your hands on the sweet potato fries? Simply toss the sweet potato slices with garlic powder, salt, pepper, paprika and olive oil, and fry them to the air fryer.

Thai Peanut Chicken Egg Rolls

This recipe is not like your average egg rolls because it’s made from Rotisserie chicken and only requires 6 to 8 minutes frying time. This would taste great with a peanut sauce which you can simply buy from a supermarket or you can make your own using a coconut milk-based spread and a peanut butter.

Two-Ingredient Chicken Wings

Two Ingredient Chicken Wings - The All-In-One Guide To Using Air Fryers For Healthy Cooking

As the name suggests, this chicken wings recipe contains only two ingredients. This will not require the use of oil, baking powder, or flour. It’s just the chicken wings and BBQ sauce. Simply pop the wings in the air fryer and cook for up to 25 minutes. After that, take the chicken out, and then coat in sauce.

Parmesan Dill Pickle Chips

If you’re a fan of pickles, then rejoice. This crunchy pickle recipe is fun and easy to make. The pickles are coated with Parmesan and Panko and will only require 10 minutes to prepare. If you need a last minute meal, then this is what you should prepare for.

Ranch Chicken Tenders

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People often consider chicken tenders as a fast food instead of being part of a healthy eating plan. But with the use of the air fryer, you can now make healthy and juicy chicken tenders using less oil. And if you want to make this recipe even healthier, use Greek yogurt instead of mayo for your dip.

Avocado Fries

 Avocado fries? Why not? The tantalizing combination of creaminess and crunchiness is definitely an ultimate indulgence. Although this food is a little bit heavier in calories, the fries are so darn good and worth the splurge. The secret to achieving the perfect avocado fries with the air fryer is in choosing the avocados that are ripe but with enough firmness that they stay firm during cooking. You can pair the fries with a spicy sauce and that’s it.

Broccoli With Cheese Sauce

Aside from making the food overly crisp with less fat, the air fryer is also capable of producing crunchy roasted broccoli without turning it into that unappealing army green color. And what good is a broccoli without cheese sauce? The creamy cheese sauce is extremely easy to make. You can prepare it ahead so you can just reheat it each time you feel like eating some broccoli with cheese.

Strawberry Pop Tarts

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These air fryer delights are a great snack to be shared with family and friends. But instead of baking them in the oven, these piping hot strawberry pop tarts can now be made using the air fryer. It’s made of a microwave jam with some chunks of strawberries. The lemon juice can help tone down the sweetness of the glaze.

Air Fryer Doughnuts

If you find yourself craving for your favorite donuts but without the guilt, you can now make them with the air fryer. This recipe delivers the same sweet and tender sugar glazed goodness in a healthier way.

Loaded Baked Potatoes

Preparing comfort food just got even better thanks to your air fryer. One of the best comfort food recipes for your air fryer is these baked potatoes that are so crispy. It also includes a big serving of bacon, sour cream, and cheese. The secret to making this dish even more flavorful is to use center cut bacon. This bacon cooks up nicely and is very crispy and yields just enough oil drippings to make the potatoes shine.

Air Fryer Empanadas

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Empanadas are known for being a double whammy of calories and fats, thanks to the ground beef filling and the way they are cooked, which is usually by deep-frying. With the use of the air fryer, this delicious snack can become a bit healthier. Furthermore, this recipe includes mushrooms that can somehow lighten up the filling while also maintaining the nice and moist texture.

Peach Hand Pies

Yes, it’s definitely possible to cook a perfectly flaky pie using your fryer. For this recipe, you can use store-bought crust which bakes up nicely in the air fryer. Fresh peaches can make for a great filling, although you can always use fresh peaches if you don’t have the fresh ones. But instead of throwing the juice from the peaches, simmer it down in a small pan and top it to the pies!

Air-Fried Calzones

If you haven’t tried making calzones before, you’d be glad to know that this recipe is actually fairly easy with the help of your air fryer. This recipe will show you the process of how to come up with a perfectly browned and deliciously crunchy calzones using the device. For a healthier version of the recipe, consider using the whole-wheat dough, although you can always use the regular dough. To make your calzone even more flavorful, serve it along with a marinara sauce.

Air-Fried Corn, Mexican Style

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There’s no longer a need to hunt down your local food truck if you’re craving for a Mexican snack. You can always turn to your air fryer to create your own Mexican style fried corn. This recipe will result in a crispy, juicy, and delicious corn with tasty garlic lime butter. The secret to this delicious recipe is in picking out small corn ears. Trim them slightly so they will fit right in the basket of your air fryer and if there are any leftovers, cut the kernels and sprinkle them over your salad.

Whole-Wheat Pita Pizzas

Aside from the ability to produce crisp delights, your air fryer is also capable of making delicious pita pizzas! Whole-wheat pizzas are not only delicious but they are also healthy thanks to the rich fiber content. Roma tomatoes are a perfect fit for personal pizzas such as these. You can follow the toppings from this recipe or you can customize it by coming up with your own toppings.

Cinnamon Biscuit Bites

This delicious recipe is a cross between biscuits and cinnamon rolls and it’s so easy to prepare using your air fryer. It makes use of a “no-yeast” dough, which doesn’t require rising and bakes up to crisp and tender fluffy bites in only a few minutes. You can jazz up the glaze in your own way. For instance, instead of water, you can use lemon juice and you can add a bit of lemon zest to it!

Air Fryer Spanakopita Bites

Super crunchy spanakopita bites are another delicious recipe that your air fryer is well capable of cooking! These savory pastries are filled with salty cheeses and spinach and with only a small hint of lemon. The Classic recipe requires brushing the Phyllo with butter, but for this version, you can opt for go for olive oil, which adds more Greek flavor to these savory snacks. This pastry dish can make for an excellent appetizer or party dish.

Buffalo Cauliflower Bites

Buffalo Cauliflower Bites - The All-In-One Guide To Using Air Fryers For Healthy Cooking

These delicious cauliflower bites have everything you need for a delicious air fryer recipe, whether you are a vegetarian or not. It’s made with blue cheese that makes the dish even more flavorful. For those who don’t fancy the use of blue cheese, you can opt for the milder cheeses, such as Feta and Gorgonzola. To make this recipe easier and faster, use the pre-packaged cauliflower florets.

Air-Fried Coconut Shrimp

This air-fried shrimp recipe will send you to the Caribbean beach. It’s made of Panko and coconut, which results in an amazingly crispy shrimp. You can use finely shredded coconut for this recipe to guarantee better adhesion to the crust. This beach-inspired dish can be made even tastier if paired with a sweet tangy honey lemon sauce.

Crispy Onion Rings With Comeback Sauce

Everybody loves onion rings! These deep-fried indulgences can now be made using your air fryer, resulting in crunchy rings thanks to their superbly crispy coating. And since it’s air-fried, it doesn’t have the heavy greasiness that comes with deep-frying the onion rings. Plus, the sweet and tangy sauce is the perfect pairing for these crunchy and savory onions.

Crispy Toasted Sesame Tofu

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This crispy toasted sesame tofu is served with a heaping of tangy dressing made of toasted sesame oil, honey, and soy sauce. These air-fried tofu cubes are perfect with a serving of brown rice. The secret to achieving a perfectly crisp tofu is to first drain and dry it to take away the excess moisture. Next, cook the tofu in batches and keep on turning the cubes when cooking to make sure that all sides have a crunchy texture.

Flaxseed French Toast Sticks

One of the best ways you can achieve best results when using your air fryer is by coating the food with dry ingredients that will give it a crispy and nice texture. Like in this recipe, an Omega-3 rich flaxseed is used to make the French toast even crunchier.

Air-Fried Apple Chips

Air Fried Apple Chips - The All-In-One Guide To Using Air Fryers For Healthy Cooking

If you’re looking for a sweet treat to satisfy your cravings without the guilt, then these air-fried apple chips would be perfect. You can pack these goodies in your lunch bag and carry with you at work. The apples provide natural sweetness and a good amount of fiber to this snack, making them a great choice for those who are trying to follow a healthy diet.

Conclusion

Using the air fryer to fry your favorite foods is definitely healthier than deep-frying because it lowers the number of calories, fats, and some harmful compounds in the food you are cooking. But you have to remember that these air-fried foods are still fried foods and eating them regularly could still put you at risk of developing many diseases. Therefore, although air fryers are a better alternative to deep-frying, you should still limit your consumption of air-fried foods for a better health.

15 Foods That Are Rich in Vitamin D

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Vitamin D Image Design 1 - 15 Foods That Are Rich in Vitamin D

Vitamin D was first discovered in the 1920s. However, there’s something about it that most people don’t know. Ready for it? Vitamin D isn’t actually a vitamin. It is a pro-hormone. Its function in your body is to amplify the effects of the hormones that already are there.

Vitamin D, the hormone, is usually in an inactive state. However, the tissues and cells in our body are equipped with mechanisms that enable them to convert it into its active form. Our DNA contains 2,800 vitamin D binding sites.

What is Vitamin D?

Vitamin D is a vitamin that’s fat-soluble, unlike some others, and plays a key role in lots of health components. The main difference from other vitamins is that your body can synthesize a lot of it by simply exposing yourself to sunlight. This is why it’s also called the “sunshine vitamin.” Another interesting fact about it is that instead of just playing the role of a vitamin, it’s also a steroid hormone which is involved in bone health and weight management.

The conversion of vitamin D to its active form usually takes a two-step process, once you consume it. In the liver, it’s first converted into 25(OH)D or Calcidiol. This is the storage form. From there, it’s converted into 1,25(OH)2D, its active form, in the kidneys. Its work starts after this conversion. It involves communication with the cells in order for them both to control numerous functions in your body. These include boosting the immune health and altering the absorption of calcium.

The sun produces ultraviolet B (UVB) rays which provide energy that’s necessary for the production of vitamin D from the cholesterol in your body. Experts usually recommend that you expose yourself to sunlight twice per week, for periods of between 5 to 30 minutes. This will help you meet your body’s vitamin D needs. This period of exposure will vary according to age, body weight, and skin color.

Lack of vitamin D may lead to serious consequences. Sadly, there are millions all over the world who are deficient in this crucial vitamin. As a matter of fact, the US population is highly affected at 42 percent, according to a study released by Nutrition Research. Food sources may not be adequate since they are very few, and this complicates things even more.

If you live in a location where your exposure to the sun is limited or maybe your time limits you from stepping out to enjoy the sun, there are many ways through which you can still manage to meet your needs. Make sure to include foods rich in vitamin D into your daily diet. This way you will get what you need. You won’t even have to step outside.

History of Vitamin D

A deficiency of vitamin D causes rickets. This is a condition where softening of bones and consequently distortion occurs in children. In 1650, a British physician Francis Gilson described it in details. However, until recently, the cause of rickets had remained unknown. The first prescription for rickets was cod liver oil, in 1824. In 1924, however, Frederick Gowland Hopkins, a biochemist, suggested that conditions like rickets and scurvy could be caused by dietary factors.

Experiments were then conducted on puppies, beginning in 1919, just a few years after the initial findings. The results showed that rickets occurred when they were fed with bread and low-fat milk. Butterfat and cod liver oil was helpful in the prevention of rickets but it was, however, concluded that the presence of vitamin A was the main reason for this.

In 1922, Elmer Mccollum finally discovered vitamin D. Synthesis of vitamin D by sun exposure was still unknown at this time. In 1925, it was noted that a fat-soluble vitamin (D3) was produced when the compound 7-dehydrocholesterol was exposed to UV light. For his work and effort to fully understand the connection between sterols and vitamins, scientist, Adolf Windaus, was awarded the Nobel prize in 1928.

Today, we continue to discover more about vitamin D, its numerous functions and how it affects our health. Though bone health was what it was originally known for, scientists believe that Vitamin D is also involved in a range of other functions including weight management and immunity among others.

Benefits of Foods That Contain Vitamin D

Benefits of Foods That Contain Vitamin D - 15 Foods That Are Rich in Vitamin D

  • Helps Manage Weight. Sometimes, following a workout plan and a strict diet may not be enough to shed off the extra stubborn fat. That’s when you know it’s time to start eating lots and lots of foods rich in vitamin D. This will ensure that you are able to meet your daily vitamin needs. Research studies suggest that vitamin D is quite essential in weight loss. Research has also linked vitamin D deficiency to obesity.

A recent study has shown that low levels of vitamin D in the body are associated with high levels of body fat. On the other hand, another study revealed that a group of women whose vitamin D needs were met lost 7 more pounds than another group whose needs weren’t met. The study was conducted over a 1-year period.

What has remained unclear is whether vitamin D deficiency risks may be increased by obesity or if low vitamin D is caused by obesity. More research will be needed if the sophisticated role that vitamin D plays in controlling weight is to be understood.

  • Boosts Brain Health. Brain health is also among the key functions of vitamin D, according to some studies. This is in addition to general body health. Other studies have gone even further, showing that conditions such as schizophrenia may be associated with low levels of vitamin D in the blood. Other conditions like insomnia, anxiety, depression and seasonal affective disorder may be influenced by how much vitamin D your body has.

Vitamin D has also a significant effect on the brain power. More vitamin D translates to more brain power. Poor performance in standardized exams, impaired decision making and difficulties with focus and attention are associated with low levels of vitamin D. This is according to the American Journal of Geriatric Psychiatry.

  • May Help Prevent Cancer Formation. Just as what we eat plays a huge part in the risk of cancer and other chronic conditions, vitamin D levels also have a significant effect. However, the exact way the risk of cancer is associated with vitamin D remains a mystery because of limited research. Studies have revealed that certain types of cancer have a higher chance of occurring if one has vitamin D deficiency. These include colon, prostate and breast cancer.

Some aspects of cancer including cell death, cell growth, and cell differentiation are affected by vitamin D. This is according to Frontiers in Endocrinology. Reduced risk of occurrence of some types of cancer has been linked to vitamin D levels in the blood as well as exposure to the sun. As is highlighted by its importance, Vitamin D helps fight cancer.

  • Strengthens Bones. Vitamin D’s effect on the density of your bones is among the most obvious benefits of this vitamin. Rickets, as a matter of fact, is the biggest symptom of Vitamin D deficiency. The condition, characterized by reduced mineral density in bones and bone abnormalities, usually affects children.

There are some other bone disorders that are on the rise these days. Osteoporosis is one of them. In addition to osteoporosis, vitamin D has also been linked to bone fractures as well as increased risk of falling in adults and lower bone mineral density. Rickets has become quite rare.

Consuming lots of vitamin D and increasing your exposure to the sun are just some of the ways through which you can maintain the health of your bones. They will also help reduce the risk of contracting these conditions. In addition to vitamin D, make sure that you are also taking lots of calcium, magnesium, phosphorus, and potassium. These will also help boost your bone health.

  • Improves Immune Function. It’s quite easy and common among people to dismiss sniffles and sneezes as just part of the flu season. However, most people have no idea that low vitamin D levels have an impact on certain infections and immune problems. Cell replication is among the functions of vitamin D and it helps prevent infections like the cold and other autoimmune conditions.

Prolonged inflammations, which are the root causes of some serious diseases, can also be prevented by Vitamin D. Studies have revealed that vitamin D deficiency plays a crucial role in heart disease, cancer, and diabetes. Other inflammatory conditions include Lupus, inflammatory bowel disease, and rheumatoid arthritis.

How Do You Get Vitamin D?

How Do You Get Vitamin D - 15 Foods That Are Rich in Vitamin D

We have already established that vitamin D is very important.

So how do you get enough of it?

There are two forms of this hormone:

  • D2: 25 – hydroxyvitamin D.
  • D3: 1.25 – dihydroxyvitamin D.

The human body requires D3. Some foods have it, or better yet you can just synthesize it by exposing yourself to sunlight.

Vitamin D and Vegetarians

Studies have revealed that omnivores, also known as lacto-ovo vegetarians, have a higher intake of vitamin D than vegans. The risk of getting too little of this vital vitamin is higher for anyone whose diet doesn’t include foods rich in vitamin D. This is especially true in places where there’s limited sunlight exposure.

If you choose to take the supplement D2 because you have low levels of vitamin D, you will need to take an increased dosage. However, if you want to take D3, a normal dosage will be fine since it’s more powerful than D2.

How Much Vitamin D Do You Need?

There are numerous studies with lots of different information that conflicts with each other. Some studies are really exact on the levels of vitamin D in the blood and they even go further to give the exact amounts of vitamins that one should have in the blood. According to the Institute of Medicine, optimal levels lie between 50nmol/l (20ng/ml) to 125nmol/l (50ng/ml). It’s important to continue taking in vitamin D until you get to the recommended blood level.

This would be wonderful if you had an exact number for your vitamin D blood levels. It’s not helpful, however, since only a few of us know this. Most of us also don’t want to have our blood drawn regularly in order to check our level.

It would make more sense to determine the level of Vitamin D intake that would get the population into the healthy range. For healthy adults, the vitamin D RDA is 600IU in the USA. The figure shoots up to 800 for people aged over 70. Evidence, however, shows that the higher number is beneficial since absorption of vitamin D is quite a problem for a lot of people. Malabsorption is another issue. Due to the trouble associated with Vitamin D absorption in some people, they would probably do better with lots of it.

Gut health is a particular problem for paleo. For absorption of vitamin D to happen, the gut has to have the ability to absorb dietary fats since Vitamin D is fat soluble. Some problems that may prevent the gut from absorbing vitamin D, especially in people who have tried paleo, include:

  • Specific kinds of liver disease
  • Cystic fibrosis
  • Celiac disease
  • Specific forms of ulcerative colitis
  • Crohn’s disease

Since a lot of vitamin D is sucked up and hidden away in the fat, obese people need more vitamin D. They need approximately 40% more than people with normal weight. If people with normal weight have enough RDA, then obese people would need 840IU if under 70 years and 1120IU for those 70 years and above.

Getting enough vitamin D for your particular needs is crucial if you fall into one of these categories.

When to Take Vitamin D?

When to Take Vitamin D - 15 Foods That Are Rich in Vitamin D

There exists an inverse relationship between melatonin and vitamin D. Melatonin is your sleep hormone. Taking vitamin D at night, therefore, doesn’t make too much sense. I have personally experienced this effect.

An experiment (n=1) which was conducted recently concluded that it’s best to take vitamin D in the morning. Taking the Vitamin D doses in the morning increases the number of hours you will sleep, deep sleep and REM after using a ZEO. The quality of sleep may plummet if you take the exact dosage at night.

While conducting biohacking experiments, I found the same results. Taking vitamin D in the morning resulted in great sleep while taking it at night resulted in restless nights.

Healthy sleep is invaluable in a busy world. Our sleep suffers if we fail to take the recommended amount of vitamin D. The importance of sleep cannot be underestimated if your job involves a lot of stress.

The amount and time for taking Vitamin D can be determined for other reasons. In a study conducted with patients suffering from chronic pain, it was found that Vitamin D helps ease the pain, helps with sleep and improves the general life quality. Having the correct amount of vitamin D may control inflammation, helps with poor mood, protects against cancer, heart disease and helps regulate the immune system. The majority of the population is deficient in Vitamin D and they don’t know how vitamins can help improve their lives.

Vitamin D and Sleep

Over half of the world population is Vitamin D deficient. As earlier stated, Vitamin D has a direct impact on the quality and amount of sleep. In an uncontrolled study, there was a big improvement in neurologic symptoms as well as sleep in participants who increased their vitamin D intake.

In yet another study involving 3,048 men who were aged 68 and above, the quality of sleep and vitamin D were observed. Researchers measured sleep efficiency, total sleep time and wake time and their frequency. Sleep efficiency is the total time spent in bed against time spent sleeping.

The results revealed that low quality of sleep was related to low Vitamin D levels. It was the same case with less than 5 hours of sleep per night and low scores in sleep efficiency.

Enough Vitamin D has other benefits too, including inflammation control and pain reduction.

Getting Vitamin D from Food

Some foods contain small amounts of vitamin D and unless you eat huge amounts frequently, they may not provide enough of these crucial vitamins. Sardines and salmons among other fish found in cold waters are some of the foods rich in vitamin D.

  • Farm-raised salmon: 411IU per 6-OZ serving.
  • Canned mackerel: 497IU per 6-oz serving.
  • Herring: 364IU per 6-OZ serving
  • Wild-caught salmon:1694IU per 6-oz serving.

Other fish also contain some amounts of vitamin D, though they are almost negligible. Eating wild-caught salmon each day (around 6 ounces) would guarantee you sufficient vitamin D from food. This might not be possible for a lot of people though. Most people will have to rely on sunlight and supplements in order to meet their daily needs.

Getting Vitamin D from Sunlight

We synthesize our own vitamin D from the sun. This happens when the rays of the sun hit our skin. Studies have revealed that 5-30 minutes of exposure is enough for a healthy adult to synthesize enough vitamin D. It’s usually best when the sun is high in the sky.

Exposure to the sun, while you have sunscreen on, doesn’t count since sunscreen blocks the rays of the sun from getting into your skin.

Getting Vitamin D from Supplements

Food alone cannot give sufficient Vitamin D to adults and it may not be possible for everyone to get enough exposure to sunlight, especially during winter when most people stay indoors. That’s why supplements are the only alternative.

Since Vitamin D is so rare and yet so important, Paleo recommends Vitamin D supplements. Eating a well-balanced diet doesn’t guarantee that you don’t need supplements.

How Much Is Too Much?

An issue about overdosing can only arise with supplements. Staying under the sun for long hours will not do you bad since the body has its own mechanism of stopping vitamin synthesis. It stops producing the vitamin once your needs are met. Getting dangerous amounts from food is not likely to happen unless you’re feeding on too much salmon.

With supplements, 4000IU units per day are set as the upper limit by the USDA, for healthy people aged above 9. This includes pregnant women. Sunshine provides up to 10000 IU daily. Some researchers have argued that this should be the limit. However, your body has the ability to automatically stop the synthesis of Vitamin D from sunshine if it’s too much for you. You need to be careful with supplements because they don’t come with guarantees.

Vitamin D Deficiency

Vitamin D Deficiency - 15 Foods That Are Rich in Vitamin D

Vitamin D deficiency is among the most common deficiencies. The risk varies in different people. Black people are at the highest risk percentage at 82.1 while Hispanics are at 69.2%. 41.6% is the global average. The elderly in the society are also at a higher risk of deficiency.

Certain diseases can also indicate that one has Vitamin D deficiency. A study showed that 96% of people who’ve had heart attacks have low vitamin D levels.

Due to the subtle nature of symptoms, vitamin D has been dubbed the silent epidemic. Symptoms may take long periods, maybe decades, to show.

Rickets is the most common symptom of Vitamin D deficiency. It’s mainly prevalent in developing countries, especially among children.

However, some foods were full of vitamin D back in the day, due to some measures in public health. This eliminated rickets from the societies in the west.

Fractures and increased falls among the elderly, osteoporosis and reduced mineral density have been linked to deficiency.

According to various studies, low levels of vitamin D increase the risk of cancer, heart disease, both types of diabetes and autoimmune diseases such as multiple sclerosis, just to name a few.

Vitamin D deficiency has also been associated with a higher risk of death from almost all sources.

It’s not yet clear if Vitamin D deficiency has anything to do with these diseases or whether people with low levels are just at a risk of getting them.

Magnesium, Vitamin A, and K2 Are Important Too

It’s important to always remember that nutrients don’t work alone.

Their functioning depends on each other and if you have a higher level of one in your body it may increase the need for another. Some researchers say that it’s important to synchronize vitamin K2 and vitamin A intake together, as well as supplement them with vitamin D3.

This is true for vitamin K2, also a fat-soluble vitamin which is quite rare just like Vitamin D. Most people don’t have sufficient amounts of this vitamin. Magnesium often lacks in our modern diets. It’s an important mineral that’s crucial for the Vitamin D in our body.

Interactions

Here are a few Vitamin D interactions:

  • Aluminum and Vitamin D. Most antacids contain aluminum. The intake of aluminum is usually increased by Vitamin D. If you have kidney disease, this interaction may cause problems. After taking vitamin D, wait for two hours before taking anti-acids. Alternatively, you can take antacids and then wait four hours before taking Vitamin D.
  • Calcipotriene and Vitamin D. Vitamin D is quite similar to this drug, calcipotriene (Dovonex). Taking these two together may lead to severe side effects of calcipotriene (Dovonex). It would be best to avoid Vitamin D supplements while you’re using calcipotriene (Dovonex).
  • Digoxin and Vitamin D. Absorption of calcium is helped by Vitamin D. Calcium may affect your heart. Digoxin makes your heart to beat stronger. Taking digoxin along with Vitamin D might lead to increased effects of digoxin (Lanoxin) which may cause an irregular heartbeat. Consult with your doctor if you need to take Vitamin D while also using digoxin (Lanxin).
  • Diltiazem and Vitamin D. Calcium absorption is majorly dependent on Vitamin D. Diltiazem (Dilacor, Cardizem, Tiazac) also affects your heart. It’s important to avoid large amounts of vitamin D while taking diltiazem since it may reduce the effectiveness of the drug.
  • Verapamil and Vitamin D. Vitamin D is a key player in the absorption of calcium, which affects the functioning of the human heart. Verapamil (calan, covera, isoptin) also has an effect on the heart. Avoid taking too much vitamin D if you’re using verapamil (calan, covera, isoptin).
  • Water Pills and Vitamin D. As stated above, vitamin D assists the body in the absorption of calcium. On the other hand, water pills (thiazide diuretics) raise the levels of calcium in our bodies. Taking water pills (thiazide diuretics) along with Vitamin D may lead to abnormal levels of calcium in the body which may lead to severe side effects such as kidney problems. Some of these pills include hydrochlorothiazides (HydroDIURIL, Esidrix), chlorothiazide (Diuril), indapamide (Lozol), chlotharlidone (Hygroton) and metolazone (Zaroxolyn).

Top Vitamin D Foods

Top Vitamin D Foods - 15 Foods That Are Rich in Vitamin D

In a recently conducted nutrient survey, most respondents were concerned, and rightfully so, because they had low levels of vitamin D. Only 9% were aware that salmon contains Vitamin D, while 5% knew about fortified tofu. 22% were still searching for the most important vitamin in foods.

Below are some of the richest sources of this Vitamin D.

  • Egg yolks
  • Milk
  • Yogurt
  • Almond milk
  • Pudding made with milk
  • Orange juice
  • Fortified tofu
  • Cheese
  • Eggnog
  • Beef or calf liver
  • Shiitake mushrooms
  • Wild-caught fish
  • Breakfast cereals
  • Oatmeal
  • Canned fish

Side Effects

It’s safer to take vitamin D orally or through an injection into the muscle. Unless there’s too much intake, side effects aren’t usually experienced.

Headaches, dry mouth, loss of appetite, nausea, metallic taste, vomiting, fatigue, weakness, and sleeping are some of the side effects.

It might be unsafe to take more than 4000 units per day for extended periods of time. This is because it may cause very high calcium levels in the blood. However, vitamin D deficiency is treated by having high dosages for short periods. A healthcare provider should be present for the period of treatment.

Precautions

Even though taking plenty of foods rich in vitamin D helps to lower the deficiency risks, exposure to sunlight is necessary, whenever possible. Supplements are also necessary, just to ensure that you are able to meet your daily needs. If you are deficient in vitamin D, see a doctor for the best treatment.

Vitamin D should be taken together with healthy fats to enhance its absorption since it’s fat soluble. These fats include extra virgin olive oil, grass-fed butter, ghee, coconut oil, nuts, and seeds.

It’s important to follow the prescribed dosages of supplements in order to avoid toxicity. Sunlight and dietary sources will not lead to toxicity. Toxicity may lead to symptoms such as nausea, vomiting, weakness and frequent urination.

12 Ways Apple Cider Vinegar Keeps Your Body Healthy

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Apple Cider Vinegar Image Design 1 - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Apple cider vinegar has become quite popular lately. For centuries, this product has been known to be beneficial to the human body. Some of the things it can help you with include controlling blood sugar levels, weight loss, and it can heal scars and remove acne.

Apple cider vinegar (ACV) is made of fermented apple cider. This process develops probiotics and enzymes that promote good health. The fermentation process causes this product to have fewer calories when compared to apple cider or apple juice. You only need to take just one or two tablespoons of this vinegar in order to take advantage of its health benefits. This is about 3-5 calories as it has only a small amount of sugar.

But what can you do with apple cider vinegar?

There are so many things that you can do with ACV. You can use it to soothe sunburns and some people even say that helps treat cold and flu. It’s also helpful if you happen to get seasonal allergies and it’s great for acid reflux and gut health.

ACV is just one of those things that you must have in your medicine cabinet because of the various uses that you can put it to and the many benefits that it provides.

Apple Cider Vinegar Benefits

Apple Cider Vinegar Benefits - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Regulates Blood Sugar Levels

One of the most studied aspects of ACV is its ability to control the blood sugar level.

According to many research studies, it was revealed that ACV is able to reduce blood sugar levels by up to 31% after eating bread. In another research that was done n diabetic rats, it was found that giving the rats the vinegar for a period of 4 weeks brought down their blood sugar levels.

Insulin is the hormone that’s used to transport sugar from the blood to the tissues where it’s needed. Using the vinegar helps to enhance insulin sensitivity. Trying to keep up the level of insulin can lead to insulin resistance, which might lead to high blood sugar and subsequently, diabetes.

According to research that was done by Diabetes Care, it was found that apple cider vinegar helps boost sensitivity to insulin by up to 34% in people who have type 2 diabetes or insulin resistance.

To help stabilize your blood sugar, dissolve one or two tablespoons of apple cider vinegar in 8 ounces of water and drink it before meal times. In addition, reduce carbohydrates and increase your protein intake. Also, take lots of fiber and water and make sure you work out on a regular basis. All these will help you keep your blood sugar levels low.

Helps with Weight Loss

A lot of fitness experts and nutritionists recommend the use of apple cider vinegar to help with weight loss.

But is ACV really as good as they say it is when it comes to weight loss?

Lots of research has been done on the link between apple cider vinegar and weight loss. In one research that was done, it was observed that by just taking two tablespoons of apple cider vinegar for 14 weeks participants experienced a loss of 4 pounds. This happened without even having to make any other changes to their diet or lifestyle.

Research has proved that when you take apple cider vinegar, you will feel fuller for longer. This will result in you eating less food, which will make a great difference when it comes to weight loss. According to one study, consuming apple cider vinegar reduces the total number of calories taken by 275 in a day.

Lowers Cholesterol

When you have high cholesterol, it means that your blood vessels will have to work extra hard to pump blood through your veins and arteries. This is because cholesterol is a fatty substance that clogs the blood vessels, making them narrower.

Apple cider vinegar helps a lot with these cases and keeps your cholesterol levels low. A research study that was done on Iran on rats showed that using apple cider vinegar helped minimize the bad LDL cholesterol, while it increased the good HDL cholesterol.

There are certain steps you can take to keep your cholesterol levels low. This includes taking a tablespoon or two of apple cider vinegar on a regular basis. Also, reduce the amount of sugar and carbohydrates that you take. Take lots of healthy fats and include fish in your diet on a weekly basis.

In order to maximize the effects of apple cider vinegar on weight loss, it’s important that you don’t just use it as your only weight loss strategy. Combine it with other weight loss programs so you can experience significant weight loss. Eat a healthy diet and exercise more.

Improves Skin Health

Apple cider vinegar is also great for your skin, especially if you have acne or scarring because it has anti-bacterial properties. Since acne is caused by bacteria, the vinegar will act on this bacteria and destroy it.

Apple cider vinegar has acetic acid, succinic acid, lactic acid and citric acid. All these acids work to prevent Propionibacterium acne from developing even further.

Reduces Blood Pressure

Having high blood pressure is quite risky for your heart. This is because your heart has to work harder to pump blood, which can lead to weak heart muscles. This can cause damage to your heart over time.

Apple cider vinegar is quite good at keeping your heart strong and healthy. In a research that was done in Japan on rats, it was found that when the rats took acetic acid, which can be found in apple cider vinegar, it helped lower their blood pressure. In a different research that was done on animals, it was discovered that apple cider vinegar works by blocking a certain enzyme that’s responsible for increasing blood pressure.

There are other things that you can do to lower your blood pressure. This includes taking more potassium and magnesium. You also need to take more fiber and reduce salt and processed foods. Instead, consume whole foods.

Relieves Acid Reflux Symptoms

Acid reflux is referred to as Gastroesophageal reflux or GERD. When you have this condition, the acid flows back from your stomach and up your esophagus. This will result in you experiencing several symptoms such as heartburn, burping, and queasiness.

People who have low levels of stomach acid are the ones who tend to suffer more from acid reflux. If you’re suffering from this condition, you can increase the amount of acid in your stomach by taking apple cider vinegar. This will relieve you from acid reflux problems.

In such a case, you need to take one or two tablespoons of apple acid vinegar mixed with 8 ounces of water. Drink this mixture before meals. In addition, you need to eat foods that will minimize the reflux, such as vegetables, good fats, and fermented foods.

Apple Cider Vinegar Uses

Apple Cider Vinegar Uses - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Good for Gut Health

You can introduce healthy bacteria into your gut by taking raw organic apple cider vinegar. You will greatly improve the health of your digestive system. You will also be able to better digest and absorb nutrients from the foods you eat. You can start by introducing a tablespoon or two of the vinegar into your daily diet. In addition, take fermented foods like kombucha or kefir for better results.

Soothes Sunburns

If you have been exposed to the sun for too long and have subsequently suffered from sunburn, consider using apple cider vinegar to soothe the affected area. Mix one cup of apple cider vinegar with ¼ cup of coconut oil and some lavender oil. Add this mixture to lukewarm bath water and soak yourself in it. You will get some relief.

Regulates Blood Sugar

You can control your blood sugar levels and increase insulin sensitivity by taking apple cider vinegar. Mix one or two tablespoons of vinegar with 8 ounces of water and drink it just before meals. This will help stabilize your blood sugar level.

Fights Fungus

There are so many fungal infections that you can get. This includes athlete’s foot, jock itch, toenail fungus and yeast infections. You can easily deal with these by using apple cider vinegar. You can make your own anti-fungal spray by using apple cider vinegar and by combining it with other ingredients that have anti-fungal properties. This way you will relieve the symptoms experienced.

Improves Skin Health

Some of the major skin issues that apple cider vinegar can help treat are acne and scarring. This is due to the antibacterial properties that this vinegar has and its healing properties. This vinegar will destroy bacteria that are usually responsible for causing acne. If you want to improve the condition of your skin, use an apple cider toner.

Enhances Circulation

According to research, applying apple cider vinegar on varicose veins can help relieve the symptoms of this condition. You can also combine this vinegar together with witch hazel and rub it on the affected area in circular motion. This will help you enhance circulation in that area.

Treats Warts

If you have a wart that you want to get rid of, treat it with apple cider vinegar. Soak a ball of cotton wool with apple cider vinegar and then apply it on the wart and fasten it on with a bandage. Leave it overnight. Keep doing this on a daily basis and the wart will eventually fall off.

Heals Poison Ivy

If you have a poison ivy rash, use apple cider vinegar to soothe the affected area. The vinegar helps to reduce inflammation because it has potassium, which is great for treating poison ivy. Apply one teaspoon directly on the affected area until it heals.

Kills Bugs and Fleas

If you have pets and you notice that your dog or cat is scratching themselves on a continuous basis, consider using a natural remedy instead of chemical sprays. Make your own spray by mixing equal parts of vinegar with water and put it in a spray bottle. Then spray it on the fur of the animals daily until the fleas and bugs disappear. You can also spray this mixture onto your own skin to help you get rid of insects and bugs.

Prevent Seasonal Allergies

Some people suffer from seasonal allergies. If you are one of those people, use apple cider vinegar to ward off the allergies. Dilute two tablespoons of the vinegar with water and rink it up the next time you get the allergy. The vinegar works perfectly because it has healthy bacteria that helps strengthen your immune system. It also encourages healthy lymphatic drainage.

Acts as a Natural Deodorant

The natural area under your armpits is fertile ground for bacteria to breed. This can lead to a strong body odor. Due to the natural antibacterial properties of this vinegar, you can use it as a deodorant. Just apply a little bit of it on your fingers and then dab it under your armpits. It will greatly reduce odor and leave you feeling fresh.

Keeps Hair Shiny

If your hair is dry, use apple cider vinegar to give it a bit of shine. Add a bit of apple cider vinegar to the water that you are using to rinse your hair and it will make your hair smell nice and look shiny.

Speeds Up Weight Loss

Make your own weight loss drink by mixing apple cider vinegar with a green smoothie. This will make you feel fuller for longer. It will also kill off any food cravings that you have.

Reduces Acid Reflux

If you have acid reflux, take apple cider vinegar right before you have your meals. Mix one or two tablespoons of apple cider vinegar with eight ounces of water and drink it up.

Balances your pH

The acetic acid that’s found in the vinegar will create an alkaline environment in your body. Taking a couple of tablespoons a day can help balance your pH levels and improve your health.

Can Be Used for Cleaning

Mix equal parts of vinegar and water and use this mixture to clean your house. This mixture is great for killing germs due to the antibacterial properties that vinegar has. It will leave your house germ free and clean.

Whitens Teeth

If you want to enhance your smile by having whiter teeth, use apple cider vinegar. Use the vinegar to brush your teeth once in a while and then rinse it out. Considering that vinegar can cause wear and tear on your teeth enamel, use it once in a while and only use a little amount at a time.

Relieves Cold Symptoms

When you feel that a cold is coming, take a few tablespoons of vinegar as a natural remedy for the symptoms. Since the vinegar can help improve your immune system due to the antibacterial properties that it has, it will give you a boost and prevent you from feeling ill and fatigued.

Lowers Blood Pressure

Apple cider vinegar contains acetic acid. This acid is known for its ability to reduce blood sugar. It’s also great for boosting heart health. If you want to lower your blood pressure, mix one or two tablespoons of apple cider vinegar with eight ounces of water and then drink this mixture three times in a day.

Helps with Detoxification

This vinegar is actually quite great for detoxification. This is because it can help balance your body pH, enhance lymphatic drainage and improve circulation. You can mix one to two tablespoons of vinegar with water and drink it a couple of times a day. There’s also a secret detox drink that you can take if you want to get a really concentrated mixture with large quantities of ingredients that are great at detoxification.

Apple Cider Vinegar Types

When talking about apple cider vinegar, you might have come across terms such as raw or organic vinegar. This can be quite confusing when you are deciding what you want to buy.

In order to get the maximum benefits from apple cider vinegar, go for raw, organic and unfiltered vinegar whenever you get the chance. This will give you value for your money.

Here’s a better definition of those terms and why going for raw, organic and unfiltered apple cider vinegar is the best option:

  • Organic. Organic means that the vinegar hasn’t been genetically modified nor any additives added to it. This is because these substances can negatively affect your health.
  • Raw. This is apple cider vinegar that hasn’t been heated or processed. The “mother” is still intact. The “mother” is a bunch of proteins, enzymes and useful bacteria that are usually removed during processing.
  • Unfiltered. Filtering removes the “mother” and the entire residue. This leaves you with a clear and orangey looking vinegar.

Apple Cider Vinegar vs. Apple Cider

Apple Cider Vinegar vs. Apple Cider - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Is apple cider the same as apple cider vinegar and can you use one in place of the other one?

Apple cider is made out of apples that have been freshly pressed. However, it’s not the same as apple juice as it’s processed differently.

On the other hand, apple cider vinegar is made of fermented apple cider. It’s fermented using yeast and bacteria. This helps to convert sugar into alcohol. Another fermentation process is carried out. In this second process, the alcohol is converted into acetic acid.

The fermentation process is what makes apple cider vinegar quite advantageous to use. While apple cider might taste quite nice, it doesn’t have the same benefits that apple cider vinegar has.

History and Facts

History and Facts - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Apple cider vinegar has been in use for thousands of years. In fact, its fermentation dates as far back as 5,000 B.C.

In the past, this vinegar was put to so many uses. For example, it was used to detoxify the liver, purify the blood, cleanse lymph nodes and enhance immunity. Hippocrates had his own prescription in which he mixed apple cider vinegar with a bit of honey to help deal with cold and flu.

Apple cider vinegar was also used in the 17th century Europe as medicine. It was added to syrups and antiseptics and gargled to kill germs.

Currently, apple cider vinegar is starting to become popular once again due to the health benefits that it provides. Not only this but it can also be used for household cleaning, given the fact that it can kill all kinds of germs and act as a disinfectant.

Can You Use Apple Cider Vinegar to Cure Acne?

Can You Use Apple Cider Vinegar to Cure Acne - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Apple cider vinegar has antibacterial properties. This means that it kills all kinds of germs. It has been proven to kill germs up to 90% and viruses up to 95%.

Acne is caused by the Propionibacterium acnes (p. acnes) bacteria. There hasn’t been done much research on the effects of apple cider vinegar on the p. acnes bacteria. However, there have been studies done on some of the components of apple cider vinegar. This includes acetic acid, lactic acid, and succinic acid. All these acids have been proven to be effective when it comes to killing the p. acnes bacteria.

In one research study that was done some time ago, 22 participants applied lactic acid on their face twice a day for one year. The participants experienced a drastic decrease of acne on their faces. Only two people didn’t experience a reduction of at least 50% acne on their face.

This research shows that applying apple cider vinegar can be quite effective when it comes to fighting acne. However, there’s a need for more research to be done on this subject matter.

Apple Cider Vinegar Side Effects

Apple Cider Vinegar Side Effects - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Using apple cider vinegar can result in some side effects. This is especially if you use it in large quantities. It’s generally okay for you to use this vinegar in small amounts, as you won’t experience many side effects. However, using it in large quantities can result in some problems and can even be harmful.

Delayed Stomach Emptying

One of the ways that the vinegar is able to prevent a blood sugar spike is by delaying the process of food passing from the stomach into the small intestines. This delays the absorption of food into the bloodstream.

If you have a condition known as gastroparesis, then apple cider vinegar can make things worse. This is a condition that most people who have type 1 diabetes experience.

Food in the stomach is emptied at a slow rate in case someone suffers from gastroparesis. This is because the nerves that are in the stomach are not functioning right. Therefore, food will stay in the stomach much longer than it usually does.

Signs that you have gastroparesis include nausea, heartburn and bloating. This makes it quite challenging for individuals who have type 1 diabetes to time their insulin with meals since it’s hard to predict when meals will be digested and absorbed by the body.

A controlled study was done where 10 patients with type 1 diabetes and gastroparesis were placed under observation.

When these people were given two tablespoons of apple cider vinegar mixed in water, it was observed that food stayed longer in their stomach than usual. This is compared to participants who just drank natural water.

Digestive Side Effects

Some people who take this vinegar might experience feeling full for longer and a decreased appetite, leading to fewer calories being consumed.

In another study that was done, it was found that indigestion is what leads to decreased appetite and less food intake.

Individuals who took 25g or 8 ounces of the vinegar experienced loss of appetite and got nauseated, especially when vinegar was mixed with an unpleasant drink.

Low Potassium Levels

Not a lot of research has been done on the effects of ACV on potassium and bone health. However, there was a case where low potassium levels and bone loss was reported after an extended intake of large quantities of apple cider vinegar.

A female, 28 years old, used to take 250 ml (8 ounces) of ACV for six years every day.

She got admitted to the hospital. She had low levels of potassium and her blood chemistry was abnormal.

It was also found out that she had osteoporosis (brittle bones), which is a condition that rarely affects young people.

Tooth Enamel Erosion

Consuming acidic foods and drinks can lead to enamel erosion. This is especially because of the acetic acid in vinegar. In a research study where wisdom teeth were immersed in different kinds of acid with different levels of pH varying from 2.7–3.95, it was found out that there was an enamel loss of between 1-20% after four hours.

However, this is a bit different since the saliva helps to protect against acidity. Still, taking too much vinegar can erode your teeth.

Also, a 15-year-old girl experienced dental decay as a result of consuming 237 ml (one cup) of concentrated apple cider vinegar in an effort to lose weight.

Throat Burns

In a research that studied liquids that caused throat burns in children when accidentally swallowed, it was found out that acetic acid has this ability. However, there’s no research that shows that apple cider vinegar can cause throat burns itself.

There was a case where an apple cider vinegar tablet got stuck in the throat of a woman who was swallowing it. She said that she experienced throat burn and had difficulty with swallowing for six months after that.

Skin Burns

There are even cases of skin burns reported when apple cider vinegar was applied directly on the skin.

In one case, a female applied a few drops of the vinegar on her nose to get rid of two moles on her skin. She got erosions on the affected area.

Another 6-year-old experienced skin burns when his mum tried to treat an infection on his leg by using apple cider vinegar.

Drug Interactions

There are some drugs that interact with ACV.

These include:

  • Diabetes Medication. If you take insulin medication or drugs that stimulate insulin and you also take ACV, it might lead to very low levels of blood sugar and potassium.
  • Digoxin (Lanoxin). Since this drug reduces your potassium levels, if you take it together with ACV, it can dangerously lower your potassium levels.
  • Diuretic Drugs. Since some diuretic drugs lead to the excretion of potassium from the body, taking ACV with the drugs can lead to a drastic decrease of potassium.

How to Consume Apple Cider Vinegar Safely

How to Consume Apple Cider Vinegar Safely - 12 Ways Apple Cider Vinegar Keeps Your Body Healthy

Here are some guidelines that can ensure that you take ACV safely:

  • Take small amounts of the vinegar. Don’t go past two tablespoons in a day.
  • Reduce chances of acetic acid coming into contact with your teeth by diluting the vinegar with water and then drinking it with a straw.
  • Always rinse your mouth with water after you take it and then brush your teeth after half an hour.
  • If you have gastroparesis, then don’t take ACV or limit the intake to 5ml when used as a salad dressing.
  • In case you have an allergic reaction to it, stop using it with immediate effect

Conclusion

There are so many advantages of using apple cider vinegar. However, take the necessary measures to stay safe and protect yourself from the side effects by controlling how much of it you consume. Just because a little bit of ACV is good, it doesn’t mean that you should take it in large quantities.

Everything You Need To Know About Garcinia Cambogia

00e7a000ce6777a3521713074db4929b 2000x1200 - Everything You Need To Know About Garcinia Cambogia

Garcinia Combogia Image Design 1 - Everything You Need To Know About Garcinia Cambogia

One of the most popular weight loss supplements at the moment is Garcinia Cambogia. Garcinia Cambogia is obtained from a fruit called Garcinia gummi-gutta, also known as Malabar Tamarind. In weight loss, one of the most important active ingredients is hydroxycitric acid (HCA), which is found in excess quantities in the peels of this fruit.

In this article, we will take a look at Garcinia Cambogia, and provide more insight into its use for weight loss, and how it can help you.

What is Garcinia Cambogia?

What is Garcinia Cambogia - Everything You Need To Know About Garcinia Cambogia

Garcinia gummi-gutta is a small fruit, greenish or yellow in color, and shaped like a pumpkin. It’s a sour fruit so it’s usually used in the kitchen for sour flavoring. Weight loss supplements that contain Garcinia Cambogia are derived from peels of this fruit, which as mentioned earlier, contain excess amounts of HCA.

Generally, weight loss supplements that contain Garcinia Cambogia have between 20% and 60% HCA. According to the latest studies, however, for the best weight loss benefits, you should go for supplements that contain at least 50% HCA.

How Garcinia Cambogia Works?

How Garcinia Cambogia Works - Everything You Need To Know About Garcinia Cambogia

Many studies have shown that HCA helps in weight loss by burning fat and lowers your appetite. This is done by blocking the action of the citrate lyase enzyme. This is the enzyme responsible for generating fat in the body. HCA also increases the level of serotonin in the brain, which inhibits your hunger pangs.

While all this is possible, the true weight loss results from Garcinia Cambogia are not exactly commendable. According to a review in the Journal of Obesity, those who took Garcinia Cambogia in a study shed around 2 pounds more than those who didn’t What the researchers could not account for, however, was whether the loss was as a result of the supplement or not. In that study, there was a possibility that the weight loss might have happened as a result of exercise routines that the participants engaged in, or the low-calorie diets they were put on. As a result, more studies into HCA are required to prove that it can help not just in weight loss, but also in keeping the weight off.

High Cholesterol and Type 2 Diabetes

High Cholesterol and Type 2 Diabetes - Everything You Need To Know About Garcinia Cambogia

Garcinia Cambogia helps the body absorb glucose better. The body needs this to produce energy. A study that involved mice revealed that those who received Garcinia Cambogia had a lower level of blood insulin than those who didn’t. It’s for this reason that people who have diabetes have expressed interest in Garcinia Cambogia.

For people taking medicine that controls blood sugar levels, using Garcinia Cambogia might not be advisable because the level of glucose in your body could become very low. There are studies that suggest the use of Garcinia Cambogia in improving the level of good cholesterol (HDL) in the body, by reducing the level of bad cholesterol (LDL). However, in case you’re already taking prescription medication for cholesterol, you shouldn’t use Garcinia Cambogia.

How Does Garcinia Cambogia Help with Weight Loss?

How Does Garcinia Cambogia Help with Weight Loss - Everything You Need To Know About Garcinia Cambogia

Garcinia Cambogia helps you lose weight in two ways:

  • May Reduce Appetite. According to recent studies in lab rats, those that took Garcinia Cambogia supplements ate less than those who didn’t. The same has been experienced by different studies on individuals which goes to suggest that Garcinia Cambogia can help suppress the appetite, giving the illusion of satiety.

It’s not yet clear how Garcinia Cambogia brings about this effect on the appetite but based on controlled laboratory studies, Garcinia Cambogia increases the presence of serotonin in the brain. Serotonin naturally suppresses the appetite. Therefore, increasing the amount of serotonin in the blood level is expected to have a similar effect on the appetite.

While this might be the case, these results are not conclusive yet. There are studies that have revealed no change in the appetite of people who took a placebo and those who take Garcinia Cambogia supplements. Therefore, there’s a possibility that the effect of Garcinia Cambogia in reducing appetite might be linked to other factors unique to individuals.

  • Blocks Fat Production. Studies conducted in the recent past have proven that Garcinia Cambogia can help with fat loss, but only low amounts of fat. The effectiveness of Garcinia Cambogia, however, is not consistent or strongly convincing, according to these studies.

Case in point, a recent study suggests that HCA operates in the body by preventing the action of the adenosine triphosphate citrate lyase enzyme, responsible for the formation of fat cells. However, other studies indicate that this might only yield no more than two pounds in weight loss.

These findings have been explicitly mentioned and were published in a 2011 release of the Journal of Obesity. For individuals who want to lose weight, a comparison between those who took Garcinia Cambogia and those who didn’t reveal a very small difference. Besides, it’s not convincingly possible to attribute the 2 pounds of weight loss to Garcinia Cambogia.

12 different trial studies were carried out using Garcinia Cambogia, and statistically, there wasn’t much difference in those who used Garcinia Cambogia supplements compared to those who used a placebo. In fact, some of the studies revealed that those who used supplements with HCA experienced gastrointestinal adverse events more often than those who were on the placebo.

Over the years, there have been mixed results from studies into the use of Garcinia Cambogia for weight loss. One such study revealed a considerable loss in fat mass in the HCA study group than the placebo control group. Two other studies revealed a reduction in subcutaneous fat, visceral fat and total fat in the HCA study group than in the placebo control group. At the same time, two other studies revealed no considerable difference between the HCA group and the placebo group.

Based on these studies, therefore, researchers believe that there’s a very small chance of seeing results when using Garcinia Cambogia for weight loss. In fact, there’s no certain clinical relevance to its continued use. The recommendation is more studies should be carried out in the near future. In case you plan to lose weight and intend to use Garcinia Cambogia, you might not get the results you are after.

  • Lowers Cholesterol. Garcinia Cambogia is thought to help the body reduce the level of triglycerides and increase the level of good cholesterol. While Garcinia Cambogia helps increase the level of HDL, it’s not advisable for people who are currently on any medication that might affect the level of cholesterol in the body. That being said, however, the effects are not so strong or reliable either.

According to relevant studies, Garcinia Cambogia doesn’t have a significant impact on the level of triglycerides in the body or glucose. However, there’s a noticeably small effect on reducing the level of cholesterol in the body. Considering the fact that there are several other ways of keeping your cholesterol levels in check naturally, you could be better off trying those, including exercise and watching your diet.

  • Stabilizes Blood Sugar Levels. What about the effect of Garcinia Cambogia on the blood sugar levels? There’s some evidence pointing to the fact that Garcinia Cambogia can control the level of blood sugar. It improves the rate of glucose uptake, which essentially increases your energy levels.

Based on this, Garcinia Cambogia will eventually prevent the action of the pancreatic alpha-amylase enzymes, which eventually help with weight loss. This affects glucosidase and alters the synthesis of fatty acids, which eventually affect carbohydrate metabolism.

This process makes it easier for the body to respond to insulin, even though researchers warn that it might also increase the risk of low blood sugar in some cases. If you have a history of unstable blood sugar levels, you are diabetic or pre-diabetic, or if you are using medicine that affects the level of insulin in your body, you should avoid Garcinia Cambogia because it might make your blood sugar levels drop to dangerous levels. For this reason, it’s advisable that you consult with your doctor before you start using Garcinia Cambogia.

  • Potential Side Effects. Generally, most people don’t experience adverse side effects when taking Garcinia Cambogia. However, there have been cases of patients being hospitalized with liver failure, and in dire need of liver transplant.

In an article published by the Mayo Clinic Transplantation Center, millions of Americans use herbal supplements regularly, either as pills or other forms. However, most of them are not aware of the full effect that these have on their bodies. A lot of the drugs touted for weight loss have potential risks that affect the liver, as a result of hepatotoxicity.

Garcinia Cambogia is a substance that can be easily abused, especially since it has not been properly regulated. There are manufacturers who recommend multiple doses a day for extended periods of time, which might not be good for your body in the long run.

Other than damage to the liver, the following are some of the side effects that you may experience when taking Garcinia Cambogia:

  • Skin Rashes
  • Fatigue
  • Headaches or migraines
  • Bad breath
  • Dry mouth
  • Weakness
  • Low immune function
  • Diarrhea
  • Loss of appetite
  • Nausea

While looking at the side effects, it’s also important to address some of the potential drug interactions.  Considering the effects above, you should steer clear of Garcinia Cambogia if you are in any of the following situations:

  • You are pregnant or breastfeeding
  • Suffer from kidney or liver damage
  • Are using diabetic medication
  • Are asthmatic or take medicine for your allergies
  • Are anemic
  • Take medicine for pain relief
  • You suffer depression or anxiety
  • Use blood thinners
  • Use drugs that lower your cholesterol level

How to Maximize the Benefits

How to Maximize the Benefits - Everything You Need To Know About Garcinia Cambogia

Before deciding to use Garcinia Cambogia either for weight loss or for some of the other benefits, the following are some important facts you need to know about dosage recommendations, especially for any product that has HCA:

  • Garcinia Cambogia studies have often been conducted against a variety of doses, most of which involve between 1 and 2.8 grams administered daily. Normal dosage should be between 250mg and 1000mg a day.
  • The duration of the studies also varies, with some lasting only two weeks, and others going for up to three months.
  • The ideal HCA dose is still a matter of opinion. This is because a high dose of HCA might not always translate to similar bioavailability upon consumption.
  • There’s a convincing connection between weight loss and the HCA dose, which means that you might have better results with a higher dose.
  • Garcinia Cambogia is one of the most commonly used supplements in studies that try to find the benefits of using HCA. Other than this, however, another popular source of HCA is Hibiscus Sabdariffa.
  • Since most of the studies on average last 8 weeks, experts believe that this is a very short time to convincingly investigate the impact of HCA on your body.

In order to be safe, when you’re shopping for supplements, steer clear of supplements or formulas that contain Garcinia Cambogia, but don’t report on some of the other ingredients that are used in their formulation, or those that don’t report the exact level of HCA contained.

In order to keep the costs manageable, most manufacturers who make proprietary formulas only use a portion of the active ingredient. That’s why you need to be very careful with the labels. Choose products that state “Pure Garcinia Cambogia and Hydroxycitric Acid Extract” on their labels.

If you go for blends, you must also be careful about the label instructions. Don’t buy anything that has an ingredient listed without a mention of the quantity of that ingredient, because you wouldn’t know exactly what quantity you are ingesting.

Garcinia Cambogia Extract Diet Pills

Garcinia Cambogia Extract Diet Pills - Everything You Need To Know About Garcinia Cambogia

For people who are looking for the fastest way to lose weight, you might have come across Garcinia Cambogia diet pills. You must avoid these at all costs. Garcinia Cambogia diet pills have often been adversely mentioned in the media, linked to severe side effects, and in some cases, fatalities.

In 2017, the FDA warned against using the supplement Fruta Planta Life which contains Garcinia Cambogia extracts. This is because one of the other ingredients in this supplement is Sibutramine (Meridia). This is an appetite suppressant that was banned in 2010.

Why was it banned?

Sibutramine was banned because it increased the risk of strokes, heart attacks, and could cause seizures and jaundice.

What is the Garcinia Cambogia extract, and what are the weight loss benefits?

This is a tropical fruit that’s popularly known as Tamarind in Indonesia. It’s a delicious fruit and has a number of health benefits. It’s rich in iron, phosphorus, riboflavin, thiamine, calcium, and niacin.

The peels of this fruit contain the hydroxycitric acid (HCA). According to researchers, HCA helps the body by suppressing your appetite. It also prevents the body from stashing food away in the form of fats.

A study in 2015 revealed that Garcinia Cambogia might help with weight loss through appetite suppression. However, this is not as definitive as most people might think. There are several Garcinia Cambogia extract diet pills in the market, including popular brands that have in the recent past failed lab and quantity tests to prove this. Other than that, according to Sue Decotiis, M.D, who is an expert at weight loss, we are yet to see large scale studies and trials that compare other supplements to Garcinia Cambogia or placebos. In fact, there might probably not be any objective information on Garcinia.

To make things worse, the FDA hasn’t reviewed or regulated the safety and effectiveness of Garcinia Cambogia extract diet pills given that they are not drugs, but supplements. The FDA only intervenes in situations where the use of such products has resulted in several cases of hospitalization. Because of this reason, the amount of Garcinia Cambogia extract that’s included in the pills released to the market is under the sole discretion of the manufacturers, together with any other ingredient that they might include in the product, such as Sibutramine.

In 2017, the FDA intercepted some mail shipments, and upon testing, found Sibutramine in the supplements. They warned against the use of these products, given that Sibutramine is known to increase the blood pressure and heart rate. In fact, when used with other medicines, the effects can be fatal.

In 2010, Abbott Laboratories was mandated by the FDA to remove Meridia (Sibutramine) from the market. This was after clinical tests revealed that this drug could induce strokes and heart attacks.

Other than this, there are lots of other reasons why you need to avoid using Garcinia Cambogia extract pills. In a 2015 study, the extracts were heavily connected to liver damage, brain fog, and diarrhea. The cause of these problems hasn’t been convincingly linked to Garcinia Cambogia in any study so far though.

When taken in high doses, a food and chemical toxicology study in 2005 revealed that Garcinia Cambogia can cause testicular toxicity and testicular atrophy in mice. This is enough information to make you rethink about using the product.

To make matters worse, there are shady individuals who would do anything to promote harmful products online. In 2013, the Women’s Health brand was illegally used in a scam where their name was used to promote harmful Garcinia Cambogia extract pills.

To be on the safe side, when choosing your diet supplements online, you need to be very careful about what you buy and you should do a lot of research. In fact, forget about all the fads out there, and instead, choose natural ways to lose fat, without using pills.

The History of Garcinia Cambogia

The History of Garcinia Cambogia - Everything You Need To Know About Garcinia Cambogia

Garcinia Cambogia is one of the most popular fruits in Southeast Asia. Depending on the region, there are several names for it, including Gambooge, Assam fruit, Malabar Tamarind, Garcinia Gummi-Gutta, and Kudam Puli (Pot Tamarind). However, it’s commonly referred to as Garcinia Cambogia.

There are several types of the Garcinia fruit that grow in the sub-tropics. It’s mainly found in forested lands in Southeast Asia like in India, the coast of Kerala, Central and Western Africa etc. It has a thin skin, though the vertical lobes are very prominent. It grows in different sizes and can become as big as a large grapefruit or as tiny as a small orange.

Garcinia Cambogia is also available in different colors, ranging from a reddish pumpkin color to a yellow-green color.

Over the years, Garcinia Cambogia has been used in many ways. If you love Indian cuisine, you will find it being used in chutneys and curries. It’s also popular among healers for its herbal and medicinal values. There are claims that it helps treat parasites and worms.

Other than preservation and meal preparation, Garcinia Cambogia features in traditional medicine as a mild natural laxative. When taken in excess amounts, Garcinia Cambogia, like any other fruit, can help with constipation.

A random study was conducted in 1998 into the effects of HCA as an active ingredient in Garcinia Cambogia in 135 people, in an attempt to reveal the anti-obesity properties. According to the researchers, HCA, when administered in high doses, can suppress the accumulation of fats in the epididymis. Later on in 2012, Garcinia Cambogia was endorsed by Dr. Oz.

Is Garcinia Cambogia Approved by the FDA?

Is Garcinia Cambogia Approved by the FDA - Everything You Need To Know About Garcinia Cambogia

Usually, people lack access to the right information when shopping for items online. As a result, they end up buying the wrong products. Before you place an order or ask for information about anything, it’s always recommended to do your own research first. Find out as much as you can about the product, and more importantly, the company behind it.

Read through as many websites as possible to find out about the certifications and any approvals necessary before you commit to a purchase. When searching for information on Garcinia Cambogia, you will never see or should never see an FDA approval.

The reason for this is because the FDA doesn’t approve healthcare laboratories, facilities or manufacturers. They don’t inspect the manufacturer premises to ensure that they adhere to strict manufacturing codes of conduct or ethics.

That being said, however, the establishments involved in the production, packaging, and labeling of products within the US must be registered by the FDA. What this means is that the FDA doesn’t approve Garcinia Cambogia, but it can be made in the US in a laboratory that’s registered by the FDA. You must also try to find out as much information about the company, to make sure they have certifications like the Good Manufacturing Practice (GMP) stamp.

Any company of credible reputation must have a link on their website that shows their position with the FDA.

Avoid These Foods When Taking Garcinia Cambogia

Avoid These Foods When Taking Garcinia Cambogia - Everything You Need To Know About Garcinia Cambogia

It’s no secret that Garcinia Cambogia is one of the most sought-after supplements in the weight loss industry. It prevents the formation of fat in the body and suppresses your appetite, which helps you avoid overeating.

HCA is the active ingredient in Garcinia Cambogia that’s of utmost importance. It’s the ingredient that’s responsible for shedding off excess fat from the body and losing weight. HCA, as an appetite suppressant, tricks the body into feeling you are satisfied, even when you have eaten very little food. Therefore, you won’t have urges to overeat.

When using this supplement, you can lose close to 10 pounds in a matter of weeks. There are people who have noticed good results when using the extracts, and all this without having to follow a diet or exercise.

One of the best things about using this supplement is that there are no side effects that you need to worry about, given that the ingredients are 100% natural, safe and highly effective. The supplement doesn’t contain any filler substances, so you can look forward to easily losing weight. That being said, it’s also important that you know the types of foods that you will need to avoid when using Garcinia Cambogia.

In order to get the best results when using Garcinia Cambogia supplements for weight loss, you must also pay attention to your diet. Proper diet control is mandatory if you want to achieve your weight loss results better and faster.

However, before you do this, you must also research and know the kind of foods that you need to stay away from when using Garcinia Cambogia. This will help you enhance the efficiency of the supplement. Naturally, fiber-rich foods are good for the body since they help with digestion, prevent diseases and enhance your wellbeing. However, you should avoid them when using Garcinia Cambogia.

Why Should You Avoid Them?

Why ou Should You Avoid Them  - Everything You Need To Know About Garcinia Cambogia

The action of dietary fiber in the diet will prevent the absorption of HCA in the body. Since HCA is important in weight loss, the dietary fiber will essentially impede the weight loss process. If you cannot stop eating these foods, you still need to monitor the intake so that you can still have some good results in your attempts to lose weight.

By carefully monitoring your consumption of some of these foods, you should be able to enjoy proper absorption of HCA into the body. While doing this, you also need to monitor your calorie intake so you need to keep away from fatty foods or sugary foods. Foods like chocolate, sweets, spreads, dips, potato chips and sauces generally increase your weight by increasing the accumulation of fat in the body.

Apart from these, you also need to stay away from gummy and hard candy because they are starch-based items. As a result, they negatively affect the efficiency of Garcinia Cambogia, and this is why you need to avoid them completely.

Like any other weight loss supplement or regime out there, for you to enjoy the ultimate weight loss benefits when using Garcinia Cambogia, you must support your efforts with a properly balanced diet. This will speed up the weight loss process. You must drink a lot of water too, of course.

However, there are some other parameters that you must consider when choosing the food you will remove from your list and the ones you will be consuming. Think about things like your lifestyle, your level of activity, age and so forth, because this will help you determine the appropriate amount of weight you will shed off when taking Garcinia Cambogia.

By removing high-calorie foods and snacks from your diet, you should be able to maximize the effects of Garcinia Cambogia in weight loss. This will enable you to burn fat faster and reduce weight in the process so you can get in a perfect weight and shape for your body.

You need to restrict the number of calories you are eating so you have less fat accumulating in the body. Your diet should also be focused on burning carbs to increase your energy levels, and help you get the best results.

In order to get the best results when using Garcinia Cambogia, you need to keep some of these foods out of your diet:

  • Reduce the Intake of High Fiber Foods. Vegetables and fruits are quality sources of natural fibers, which help in digestion and enhancing your wellbeing. However, according to recent studies, consuming too much fiber and low-calorie foods will prevent the action of HCA in the body. For this reason, you need to rethink your diet so that you don’t consume high fiber foods on a daily basis, like papaya, plantain, pineapple, bananas, apples, and oranges.
  • Consume a Diet with Calorie Restrictions. It’s important that you keep an eye on your daily calorie intake when you’re taking Garcinia Cambogia. Some of the foods you should have in your diet include potatoes, confectioneries, rice, pasta, bread or any flour baking. High-calorie foods you should limit or avoid altogether include high-fat cakes, fried food, chips, and chocolate. If you can avoid dairy products, do it. If not, you should stick to low-fat milk.
  • Consume Foods Rich in Carbohydrates. Carbohydrates are important in weight loss, especially when the body doesn’t turn them into fat. HCA prevents the body’s ability to convert fats into carbs. Because of this reason, you should consider adding a lot of carbs to your diet. Some of the foods you should look into include barley, wheat, rice, oats, and millet, especially when you are supplementing with Garcinia Cambogia.

In case you have been thinking about your health in general, and plan to lose weight naturally without straining or having to worry about side effects, you should consider using Garcinia Cambogia. This is a natural, powerful herb that will not just help you with weight loss but will also help you live a clean, rejuvenated and productive life.

Conclusion

Most of the studies available currently have differing views on the effectiveness of Garcinia Cambogia regarding weight loss. There are studies that have shown that Garcinia Cambogia can help you achieve weight loss without using any supplement. However, this is still subject to confirmation. One area where Garcinia Cambogia does stand out is the positive impact it has on blood fats.