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Bringing you the latest in health and fitness


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Health Benefits of Guava Fruit


Guava

Guavas are low in calories and fats but contain several vital vitamins, minerals, and antioxidant poly-phenolic and flavonoid compounds that play a pivotal role in prevention of cancers, anti-aging and boosting the immune system. The fruit is very rich source of soluble dietary fibre, which makes it a good bulk laxative. The fibre content helps protect the colon mucous membrane by decreasing exposure time to toxins as well as binding to cancer-causing chemicals in the colon.

Guava fruit is an excellent source of antioxidant Vitamin C. 100 g fresh fruit provides 228 mg of this vitamin, more than three times the DRI (daily-recommended intake). Outer thick rind contains exceptionally higher levels of Vitamin C than central pulp. Scientific studies shown that regular consumption of fruits rich in Vitamin C helps the body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body. Further, the vitamin is required for collagen synthesis within the body. Collagen is the main structural protein in the human body required for maintaining the integrity of blood vessels, skin, organs, and bones.

The fruit is a very good source of Vitamin A, and flavonoids like beta-carotene, lycopene, lutein and cryptoxanthin. The compounds are known to have antioxidant properties and are essential for optimum health. Further, Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotene is known to protect from lung and oral cavity cancers. 100 g of pink guava fruit provides 5204 µg of lycopene, nearly twice the amount that in tomatoes. (100 g tomato contains 2573 µg of lycopene). Studies suggest that lycopene in pink guavas prevents skin damage from UV rays and offers protection from prostate cancer.

Fresh fruit is a very rich source of potassium. It contains more potassium than other fruits like banana weight per weight. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Further, the fruit is also a moderate source of B complex vitamins such as pantothenic acid, niacin, vitamin B6 (pyridoxine), Vitamin E and K, as well as minerals like magnesium, copper, and manganese. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells.


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Powerful Cancer Protection


Exercise and caffeine both have anti-cancer properties. Scientists at Rutgers University conducted research on animals exposed to UVB radiation and found caffeine and exercise combined increased the animals’ ability to destroy skin-cancer cells by up to four times. Researchers suspect caffeine inhibits the genetic pathway ATR-1, preventing damaged cells from self-destructing. Caffeine and exercise both decrease tissue fat, helping cells deconstruct. Monique Ryan, author of Sports Nutrition for Endurance Athletes, recommends drinking a cup of strong coffee an hour before training. The caffeine will also help delay fatigue and increase endurance for a better workout.


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Green Tea Component Does It Promote Energy Expenditure?


Green tea contains a chemical called epigallocatechin gallate (EGCG), which promotes fat loss and protects the cells from free radicals produced naturally during metabolism. A study in the European Journal of Clinical Nutrition, found that caffeine (200mgs per day for 3 days) increased energy expenditure, while EGCG (300 or 600mgs per day for 3 days) had no effect. Several studies found that EGCG and green tea promoted weight loss and reduced the risk of some types of cancer. However, these studies are controversial, and more research is needed before this supplement is recommended for weight loss or cancer prevention.


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Polyphenols in Red Wine and Green Tea Fight Prostate Cancer


Polyphenols are antioxidants that neutralise destructive free radicals that are produced naturally during metabolism. Free radical damage is implicated in premature death, DNA destruction, cell membrane breakdown, cancer, heart disease, depressed immunity and inflammation. In the laboratory, polyphenols from red wine and green tea stopped the growth of cultured prostate cancer cells by interfering with a biochemical pathway involved in their replication. In living animals, red wine and green tea polyphenols slowed prostate cancer growth in mice that were genetically altered to produce human prostate cancer cells. Antioxidants found in foods such as red wine and green tea may have widespread health benefits that prevent degenerative diseases such as cancer and heart disease.


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6 Ways to Sleep Better


Here are 6 ways to ensure you can sleep better:
1) Limit caffeine to the morning with none after 2pm.
2) Do a brain dump two hours before bed.
3) Turn off TVs and computers one hour before bed.
4) Sip decaf tea, listen to soft music, read something light.
5) Leave phones and electrics outside of your bedroom.
6) Make sure your bedroom temperature is 67-60°F

Here are 3 bonus strategies:
1) Have an epsom salt baths 1 hour before bed.
2) Experiment with a small protein and fat pre-bed meal.
3) Take phosphatidylserine at dinner and bedtime.