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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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Cocoa: An Inexpensive And Simple Way To Reduce Muscle Soreness


Many athletes load up their post-work out drinks with various supplements, such as Vitargo and branched amino acids, powder, creatine, and other ingredients to enhance muscle recuperation. I will recommend you a simple and affordable ingredient that may work just as well.

Post-exercise soreness is caused by muscle damage, and several studies have shown that antioxidant dietary supplementation can protect again muscle damage. Many bodybuilders take their fish oils religiously to reduce inflammation and capitalise on the health benefits of Omega-3 fatty acids. However, there are countless scientific studies that suggest that there is one ingredient which is constantly reported to prevent free radical damage, reduce the risk of cardiovascular disease, and is also a potent vasodilator, and now it can reduce muscle soreness.

What is it about cocoa that it is good for our hearts? Cocoa contains more antioxidants than just about any other food you can find. Antioxidants are necessary because they reduce a harmful process called free radical production. Free radicals cause damage to cells, and the antioxidants are like the bodyguards of the cell, and prevent damage. Cocoa contains a class of antioxidants called flavonoids, which are also found in teas and red wine. In fact, cocoa contains more antioxidants and flavonoids than all teas and red wines. Flavonoids may not only have a direct antioxidant effect, but they also have a sparing effect on other antioxidants such as vitamins C and E.

It should be no surprise that cocoa has been used since ancient times as a medicinal remedy for preventing chronic diseases. Cocoa does have some pharmacological properties, such as the ability to increase a substance in the blood called nitric oxide, and it also makes blood less sticky. Nitric oxide causes blood vessels to expand and allows for more oxygen-rich blood to flow through our veins, while chocolate increases nitric oxide synthesis, which is good for the heart and blood vessels. Having sticky blood cells makes them more likely to adhere to the lining of your arteries, which is implicated in the in the pathogenesis of cardiovascular disease. Cocoa has ‘aspirin-like’ qualities in that it makes you blood less sticky and allows it to flow easily through the arteries.

Interestingly, a previous study reported that chocolate milk is an effective recovery aid after exercise. The study found similar increases in time to exhaustion and total work for individuals who consumed chocolate milk, compared to a traditional electrolyte-replenishing drink, subsequent to exhaustive exercise. Other reported benefits of cocoa are decreases in oxidative stress markers, and muscle soreness increases in performance output.

In a study published in the Journal of Strength and Conditioning Research, cocoa or a placebo was added to athletes’ protein/carbohydrate sports drink. The researchers used pure cocoa powder and found that subjects consuming the cocoa powder had a decrease in post-exercise soreness, compared to the placebo group. The researchers thought the antioxidants in cocoa reduced free radical damage and enhanced muscle recuperation. Adding pure cocoa is a great way to boost antioxidants, as well as reduce cardiovascular diseases. So be sure to use pure cocoa powder without the extra sugar and crap that is in most cocoa powders.


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Alpha-Lipoic Acid Promotes Caloric Expenditure


Lipoic acid supplements increase the size and number of mitochondria, according to a study from the China Agricultural University in Beijing. The mitochondria are the powerhouses of the cells that provide the body’s energy needs, determine endurance exercise capacity, and greatly influence lifespan. Lipoic acid protects the mitochondria from highly reactive free radicals produced naturally from during metabolism. It also helps to stabilise blood sugar metabolism. Supplementing lipoic acid in aging mice improved energy metabolism and increased cell mitochondria production. It also improved body composition, blood sugar regulation, and increased energy expenditure and fat-free weight (lean mass). Lipoic acid, also known as alpha-lipoic acid, might be an effective anit-aging supplement that promotes metabolic health.


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Road to Recovery


Making the right moves after a workout is critical for growth.

After every workout there is a 45 minute window when your muscles act like a sponges and are able to suck any available nutrients in your bloodstream that will aid in your recovery. This is why one of the best times to take a supplement is right after your workout is over. Combine the right nutrients, and you can maximise muscle growth and recovery even further. The top 3 to make sure you stack are:

1) Creatine
Study after study shows that creatine can easily add 10 pounds of lean muscle to your frame and boost muscle strength by a good 10% or more. The proven compound also pulls water into muscle cells which stretches them and turns on processes that lead to long-term muscle growth.
2) Dextrose
This sugar has the exact same structure as you blood sugar (glucose). This means it requires no digestion and basically gets absorbed straight from your gut into your bloodstream. This helps to spike insulin production, opening tiny “doors” on muscle fibres that allow nutrients to rush inside.
3) Alpha Lipoic Acid
A powerful antioxidant that can aid muscle recovery, alpha lipoic acid scavenges free radicals from your bloodstream. It also provides another benefit by enhancing insulin’s action at the muscle. This makes it more potent for pushing glucose, creatine and amino acids into your muscle fibres.


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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.