Walnut Benefits and Uses

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Walnut is an edible seed of the tree nut Juglans regia. These nutrient contain high levels of polyphenols, phytochemicals that have antioxidant effects. Also, walnuts are an excellent source of a proteins, fiber, and manganese, magnesium and copper.

Walnut Benefits

Researchers from Pennsylvania told the American Chemical Society that walnuts contain the highest amount of antioxidants compared to other nuts. Antioxidants protect cells against damage caused by harmful molecules known as free radicals. The researchers said that all nuts have good nutritional qualities but walnuts are healthier than peanuts, almonds, pistachios and pecans. Dr Joe Vinson, from the University of Scranton in Pennsylvania, tested the antioxidant levels of nine different types of nuts and discovered that a handful of walnuts contained twice as many antioxidants as a handful of any other commonly eaten nut. “Twenty-eight grams of walnuts have more antioxidants than the sum of what the average person gets from fruits and vegetables,” he says.

Heart Disease

WalnutsNuts, like almonds, hazel nuts, Brazil nuts, peanuts, walnuts and cashews can all play a role in reducing the risk of heart disease, according to a Harvard review. Walnuts are a good source of the healthy fat alpha linolenic acid. (One-quarter cup of walnuts provides all the alpha linolenic acid you need in a day). New researches have associated a higher intake of alpha linolenic acid to a reduced risk of heart disease and heart attack in men. One study looked at nuts rich in alpha linolenic acid (ALA), like walnuts, and found that they had a heart-protective effect during times of acute stress. A meta-analysis reported in the new ssue of the “American Journal of Clinical Nutrition” evaluates how the plant-based omega-3 fatty acid ALA offers protective effects on cardiovascular diseases. The study found ALA to be linked  with a lower risk of cardiovascular diseases, especially coronary heart disease death.

Besides omega-3 fatty acids that prevents erratic heart rhythms and regulate plaque formation in blood vessels, the amino acid arginine in walnuts improves the elasticity of blood vessels. Overweight people can help protect themselves from heart disease and diabetes by adding walnuts to their diet. A group of at-risk adults who were put on a walnut-enriched diet saw improved endothelial function, which impacts inflammation and controls blood pressure, according to study out of Yale University. Due to the strength of evidence supporting cardiovascular health, the Food and Drug Administration (FDA) approved a qualified health claim for walnuts in March 2004.

Anticancer

Numerous substances in walnuts, such as gamma tocopherol, polyphenols, and phytosterols, may offer protection against cancer development. In a study, reported in “Nutrition and Cancer“, studied whether consumption of walnuts could affect growth of human breast cancer tumors (MDA-MB 231) implanted into mice. After 35 days, the breast cancer tumors of the walnut fed mice were significantly less. Recent research from the School of Medicine at The University of Texas Health Science Center San Antonio demonstrates that eating a modest amount of walnuts can protect against prostate cancer. Scientists  at the UT Health Science Center injected immune-deficient mice with human prostate cancer cells. Three of 16 mice eating the walnut-enriched diet developed prostate tumors, compared with 14 of 32 mice on the non-walnut control diet.”We found the results to be stunning because there were so few tumors in animals consuming the walnuts and these tumors grew much more slowly than in the other animals,” disclosed study senior author Russel Reiter.

Memory

Since there’s a high concentration of omega-3 fatty acids in walnuts, they’re important for brain health. Insufficient omega 3 intake has been associated to depression and decline in cognitive function. A study done at “Purdue University” demonstrated that children with a lower concentration of omega-3 fatty acids have a higher risk of hyperactivity, learning disorders, and behavioral problems. Although research has not found a way to ward off dementia cognitive decline may be preventable. Consuming specific foods, being physically active, and engaging in social activities may help maintain and increase cognitive health. Beyond protecting against age-associated problems, a British Journal of Nutrition animal study found that walnuts may improve working memory, problem-solving and motor function. The combination of antioxidants and alpha linolenic acid in walnuts may provide antiamyloidogenic, anti-inflammatory and antioxidative effects, thereby protecting brain cells. An in vitro study using walnut extract found that it counteracted oxidative stress and cell death caused by amyloid beta-protein, a major component of amyloid deposits and senile plaques in the brains of people with Alzheimer’s disease.

Diabetes

A Yale study reported in “Diabetes Care” finds walnuts improve blood flow in adults with type 2 diabetes. Endothelial function significantly improved after consumption of the walnut-enriched diet compared to the diet without walnuts. The scientists concluded that a walnut-enriched diet may improve endothelium-dependent vasodilatation in patients with type 2 diabetes, thus reducing overall cardiac risk. New research reported online by the “Journal of Nutrition”, found an inverse correlation between walnut consumption and risk of type 2 diabetes in two large prospective cohorts of US women: the Nurses’ Health Study (NHS) and NHS II. Scientists followed approximately 138,000 women over a 10-year period and found that those who ate two or more 1-oz servings of walnuts per week were 24% less likely to develop diabetes compared with those who ate fewer or no walnuts.

Male Fertility

Walnuts have been associated to a positive effect on sperm development. Eating around two handfuls of walnuts a day ameliorates sperm health in young men, a study in the journal “Biology of Reproduction” suggests. In this study, 117 healthy men aged 21 to 35 were randomized either to continue eating their usual diet or adding 2.6 ounces of walnuts to their usual diet. Sperm shape, movement and vitality improved in men who added walnuts to their diet over twelve weeks. The control group experienced no changes.

Alfalfa uses and Benefits

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Alfalfa (Medicago sativa), also known as lucerne, is a member of the pea family. Sometimes called Buffalo Herb, Alfalfa means “Father of all Foods”. Alfalfa leaf contains essential vitamins including of B-vitamins, A, D, E and K. Also alfalfa is a source of iron, magnesium, calcium, potassium and phosphorous.

Alfalfa Uses

Traditional Chinese Medicine used young alfalfa leaves to treat disorders of the digestive tract.  The Ayurvedic physicians has used alfalfa leaf to relieve water retention, arthritis, and ulcers. In the 19-th century American physicians recommended alfalfa as a tonic for digestive dysfunctions, dyspepsia, lack of appetite, and anemia.

The vitamin K in alfalfa promotes healthy blood clotting, which is necessary for wound healing. Vitamin K plays major role in blood clotting process, is essential for prothrombin formation in the liver, thus alfalfa helps to prevent bleeding, and normalizes blood coagulability during hemorrhaging by strengthening the blood vessel walls and increasing the prothrombin production.

Alfalfa plant is a good source of chlorophyll. Chlorophyll is actually responsible for the green pigmentation in plants. Plants use chlorophyll to trap light needed for photosynthesis. The chlorophyll molecule is very similar in structure to the haemoglobin molecule. The difference between them is that the heme molecule contains the element iron at its centre, whereas the chlorophyll molecule, also an oxygen-carrier contains magnesium. Chlorophyll enhances the capability of nutrients that build iron in the body and so it develops the production of red blood cells. Also, because it contains magnesium, enhances the transportation of oxygen to the tissues, develops circulation and oxygen supply.

Anemia happens when your blood does not have enough red blood cells to properly carry oxygen to organs and tissues. Alfalfa, dandelion root or leaf, burdock and yellowdock have traditionally been used to fortify and cleanse the blood. Also, a study reported in 2012 by the “Institute of Soil Science and Plant Cultivation“, shows that alfalfa extract enriched with vitamin C supports the human body in fighting malnutrition, ischemic diseases and problems of the digestive tract.

Alfalfa may offer liver-protective effects according to a study reported in the 2012 edition of the American Journal of Chinese Medicine. In the animal-based study, supplement with alfalfa extract for 3 weeks prevented elevations in liver enzymes and reduced oxidative stress in response to a chemical irritant. The present study was performed to determine whether lyophilized aqueous extract of alfalfa, could exert antioxidant activity against carbon tetrachloride-induced oxidative stress and liver injury in rats. Results shows that the alfalfa extract possesses hepatoprotective and antioxidative stress effects possibly through its antioxidant phytochemical constituents and substantiate its use in various liver disorders as a hepatoprotector.

Alfalfa appears to lower blood glucose levels in animals. In a study, streptozotocin diabetic mice fed alfalfa experienced reduced hyperglycemia when compared with normal mice.

Alfalfa, has traditionally been used for women with menopausal symptoms. Alfalfa leaves contain flavones, isoflavones, coumarin  and sterols derivatives. The isoflavones may cause the estrogen-like effects seen in animal-based studies. Supplementing with alfalfa  and sage leaf (Salvia officinalis) extract completely eliminated hot flushes and night sweats in 20 of 30 women in one clinical trial. Sage leaf and alfalfa seem to have a central slight antidopaminergic action without adverse effects and appear to be an useful combination in the therapy of menopausal symptoms.

Borage Uses and Benefits

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Borage (Borago officinalis ) or starflower, is a plant with bright blue, star-shaped flowers. Borage seed oil is a cold-pressed extract from the seed of the borage plant. Gamma-linolenic acid (GLA) is an essential fatty acid that’s important for maintaining a joint’s cell structure and function. Borage oil contains very high levels of two types of polyunsaturated omega-6 essential fatty acids, 20–26% GLA and LA (linolenic acid). Other sources of GLA include black currant seed oil and evening primrose oil.

What is Borage Oil Good For?

Borage oil, are natural source of a fatty acid called GLA (gamma linolenic acid ). This is a “good” fatty acid that is converted in the body to prostaglandin, which has known anti-inflammatory, blood-thinning, and blood vessel dilatory effects. Gamma linolenic acid inhibits leukotriene synthesis to provide treatment in rheumatologic diseases. Therefore, borage seed oil may have anti-inflammatory and anti-thromboti cproperties and benefit individuals at risk of different inflammatory disorders such as arthritis, atopic eczema, and respiratory inflammation. Gamma linolenic acid can enhance cAMP levels which suppresses the synthesis of tumor necrosis factor-alpha – an inflammatory mediator linked to rheumatoid arthritis. Various experiments has underlined its possible use in relieving the pain and swelling of rheumatoid arthritis, as well as other inflammatory disorders such as Sjogren’s syndrome, and ulcerative colitis. Clinical studies have been conducted with borage oil or purified GLA in several diseases.

Rheumatoid Arthritis

Borage OilScientists at the “University of Pennsylvania” found that supplement with borage oil resulted in a important reduction in the swelling of affected arthritic joints. The use of borage oil allowed patients to reduce their intake of mainstream NSAIDS, therefore minimizing the adverse effects related with these drugs. Also, animal-based studies using borage oil indicated that the GLA content  protects the lining of the stomach against the effects of NSAIDS and aspirin. GLA may help reduce pain, stiffness, and swelling. One study found that participants with RA (rheumatoid arthritis) who took 2.8 g of gamma linolenic acid for 6 months reduced pain and swelling and improved their grip strength. 64% of those on borage oil demonstrated improvement in joint tenderness and morning stiffness, compared to just 21% of those on placebo treatment.  A randomized controlled study investigated the use of borage oil in 37 participants with RA and active synovitis. After 24 weeks, the group that received 1.4 g of GLA daily had a important decline in the number of tender joints and swollen joints. In another study, 1.1 g of borage  oil was given to seven patients with rheumatoid arthritis for 12 weeks. Six of the seven patients with RA reported relief of their symptoms.

Skin

Prostaglandin 1 (PG1) shows a strong anti-inflammatory propertyon the skin and also is effective in regulating water loss and protecting skin from injury and damage. New researches demonstrate that borage oil taken orally increases PG1 levels in the skin and suppresses chronic inflammation. Findings from animal studies shows that skin disorders linked with fatty acid imbalances can be corrected through dietary inclusion of borage oil. In a study was conducted to know the effects of borage oil containing skin creams on dry and damaged skin of 24 healthy participants with dry and scaly skin. It demonstrated that borage oil is able to restore the moisture and softness of dry skin. A small trial in healthy elderly participants reported improved cutaneous barrier function after two months of borage oil supplementation. Supplements containing borage or flaxseed oil may protect skin against reddening and ameliorate skin health from within, suggests study  from Germany and France. The scientists, recruited 45 non-smoking, healthy women between the ages of 18 and 65 and randomly assigned them to one of three groups. Two groups received daily supplements of oil borage or flaxseed oil (2.2 g of total fatty acids), while a third received medium-chain fatty acids as the placebo. Following nicotinate therapy, the scientists noted a important decrease in reddening of the skin in the flaxseed and borage oil groups of 45 and 35%, respectively, compared to baseline values. No differences were recorded in the placebo group. Scientists at the University of Italy conducted a study that documented the important effects that borage oil can have on people with atopic eczema. Scientists have observed that the effects of GLA may continue several weeks or months after stopping the supplement. Oral dose of 548 mg/day, for twelve weeks.

Hair

The rich stores of essential fatty acids have useful effects on nails, hair and scalp. Borage oil heals common scalp disorders such as hair loss, dandruff and folliculitis because of its anti-inflammatory properties. A study reported the British Journal of Nutrition demonstrated that flaxseed and borage oil reduced redness and flaky skin in 45 women, ages 18-65.

Periodontitis / Gingivitis

The use of borage oil supplement, a source of the n-6 PUFA, GLA, can have useful effects on periodontal inflammation. The anti-inflammatory activities of both n-3 and n-6 polyunsaturated fatty acids (PUFA) have been showed in vitro and in several disease states. The effect of n-3 PUFA supplement has been documented in animal models of periodontal inflammation and a trend towards reduced inflammation has been seen in human experimental gingivitis. Borage oil reduce  gingivitis and ameliorate gum health in individuals with inflammation in the areas of the mouth around the teeth (periodontitis), according to a new study in Prostaglandins, Leukotrienes and Essential Fatty Acids. In this study, 24 participants with periodontitis were randomly assigned to receive one of the following 4 therapies; : 1,000 mg of borage oil 3 times per day, 1,000 mg of fish oil 3 imes per day, 500 mg each of borage and fish oils 3 times per day, or placebo. At the end of 12 weeks, there was a important decrease in gingivitis and depth of pockets around teeth in the borage group.

Acute Respiratory Distress Syndrome

There is some findings that borage oil, when taken in combination with EPA (eicosapentaenoic acid), might reduce the number of days spent in the intensive care unit (ICU) and the length of time a breathing machine is needed by people with acute respiratory distress syndrome. Acute respiratory distress syndrome (ARDS) is a medical emergency that leads to lung tissue injury and fluid build-up in the lungs. Eicosapentaenoic acid (EPA) and gamma linolenic acid (GLA)  work together to reverse the lipid balance and reduce the extent of damage in the pulmonary tissue. Fish Oil, a rich source of EPA, may reduce the body’s production of arachidonic acid, which facilitates the production of potent pro-inflammatory metabolic components. Borage seed oil contains a high content of GLA that is known to act as a substrate for the production of powerful anti-inflammatory eicosanoids on a cellular level in the human body. James Gadek of Ohio State University Medical Center and Michael J. Murray of the Mayo Clinic, have reported that borage seed oil, in a mixture with fish oil and antioxidants, can significantly improve the condition or even the chances of survival in patients with ARDS.

Blood Pressure

Clinical trials of borage oil indicate it to be beneficial in reducing the reactivity of heart and blood vessels to stress.  In a 1996 study reported in the “Journal of Human Hypertension“, participants who received 1 g of GLA per day for four weeks had much lower blood pressure than patients in the placebo group.

PMS

Borage oil has been shown to alleviate the symptoms of pre-menstrual syndrome (PMS) and menopause. Pre-menstrual syndrome is thought to affect approximately 90%  of women at some point in their lives. GLA seems useful in some women as a remedy to relieve the symptoms of PMS such as abdominal distension, breast discomfort, irritability and depression. GLA is a fatty acid found in vegetable oils. By interfering with the production of inflammatory substances called prostaglandins which are released during menstruation, the GLA in borage oil may help alleviate related cramping and pain.

Foods Containing Magnesium

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Magnesium (Mg) is necessary for more than 300 biochemical reactions in the body. An adult body contains about 25 grams magnesium. Over 60% of all the magnesium in the body is found in the skeleton, approximately 27% is found in muscle. Less than 1% of total magnesium is in blood serum, and these levels are kept under tight control. Magnesium is absorbed by the small intestine, and is eliminated through renal excretion and perspiration.

Magnesium Deficiency

Some gastrointestinal diseases, diabetes, pancreatitis, kidney disease, hyperthyroidism, and taking diuretics can lead to deficiencies. Too much coffee,  or salt, as well as heavy menstrual periods, excessive sweating, and prolonged stress can  lower magnesium levels. Magnesium deficiency also associated to a host of medical conditions, including alcohol abuse, prolonged use of antibiotics, anorexia nervosa, and excessive use of H-2 receptor antagonists such as Zantac or Tagamet. Deficiencies of magnesium can cause nausea and vomiting, irritability, anxiety,  insomnia, numbness, tingling, restless leg syndrome, weakness, poor nail growth, abnormal heart rhythms, coronary spasms, confusion, muscle spasm, and hyperventilation.

Foods Containing Magnesium

Rich sources of magnesium include tofu, legumes, whole grains, green leafy vegetables, spinach, Swiss chard,  beet greens, navy beans, kidney beans, green beans, soy beans, baked potatoes (with skin), halibut, tempeh, wheat bran, whole wheat flour, soybean flour, cashews, Brazil nuts,  almonds, pumpkin and squash seeds, black walnuts, pine nuts, cocoa powder, agar seaweed, poppy seed and cumin seed. Because magnesium is part of chlorophyll, the green pigment in plants, green leafy vegetables are rich in magnesium.  The magnesium content of refined foods is generally low. Brown rice loses 80% of its magnesium content when refined into white rice. Also, boiling vegetables causes a 50% magnesium content loss. Hard water is a good source of magnesium. A number of research have found reduction mortality from cardiovascular diseases in populations who routinely consume hard water.

Magnesium Benefits and Studies

This mineral plays an important role in many biological processes. Magnesium is especially crucial for the heart, kidneys, and muscles; it also helps regulate other minerals, such as  potassium,  zinc, and copper, as well as vitamin D within the body.

Heart

MagnesiumMagnesium is important to heart health. Because magnesium can improve energy production within the heart and dilate the coronary arteries, adequate magnesium status will protect against angina, arrhythmias, congestive heart failure, enlarged heart, hypertension, intermittent claudication mitral valve prolapse, stroke. Intravenous magnesium treatment is  used in Europe to reduce the damage from a heart attack. Magnesium helps protect a normal heart rhythm and is occasionally given intravenously in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia. One study found that taking magnesium orotate for a year reduced symptoms and improved survival rates compared to placebo in patients with congestive heart failure. Researchers have theorized that magnesium protects the surviving heart muscle cells from the toxic impacts that result when oxygen-rich blood reaches the cells that were damaged by the heart attack. Injections of magnesium at the time of a heart attack reduced deaths by a fourth in a study of more than 2,300 patients, British scientists reported. The magnesium injections also reduced by 25%  the incidence of heart failure among patients during their stay in a coronary care unit after a heart attack, the scientists reported in The Lancet.

A prospective study tracked 88,375 female nurses to determine whether serum magnesium levels measured early in the study and magnesium intakes from food and supplements assessed every 2 to 4 years were linked with sudden cardiac death over 26 years of follow-up.  Women in the highest compared with the lowest quartile of ingested and plasma magnesium concentrations had a 34% and 77% fewer risk of sudden cardiac death, respectively. A review reported online on May 2013 in the Journal of Clinical Nutrition adds evidence to a preventive effect for magnesium against the risk of cardiovascular disease, including fatal ischemic heart disease. Analysis of the studies that assessed the effects of serum magnesium found a 30% fewer risk of cardiovascular disease in association with each 0.2 micromole per liter increase in the mineral, as well as trends toward lower ischemic heart disease and fatal ischemic heart disease risk. Also, there was a 22% lower risk of ischemic heart disease with each 200 mg per day increase in magnesium intake. The authors of a meta-analysis of 22 studies with 1,173 normotensive and hypertensive adults concluded magnesium supplement for 3–24 weeks dropped systolic blood pressure by 3–4 mmHg and diastolic blood pressure by 2–3 mmHg. A clinical study of more than 8,500 women found that a higher intake of dietary magnesium may reduce the development of high blood pressure in women.

Stroke

Magnesium may reduce stroke risk. In a meta-analysis of 7 prospective trials with a total of 241,378 people, an additional 100 mg/day magnesium in the diet was associated with an 8% decreased risk of total stroke, particularly ischemic rather than hemorrhagic stroke. For the research, Swedish researchers from the Karolinska Institute reviewed data from seven previously published studies of magnesium intake and stroke. The average magnesium intake of all study people ranged from 242 milligrams a day up to 471 mg daily. The research demonstrated that participants who had higher amounts of magnesium in their diets had a lower risk for stroke. “Dietary magnesium intake is inversely associated with risk of stroke, specifically ischemic stroke,” said lead author Susanna Larsson, a professor at the Karolinska Institute.

Preeclampsia and Eclampsia

Preeclampsia-eclampsia is a disease that is unique to pregnancy and may occur anytime after 20 weeks of pregnancy through 6 weeks following birth. Preeclampsia and related hypertensive disorders of pregnancy impact 5-8% of all births in the United States. About 5% of women with preeclampsia go on to develop eclampsia, which is a important cause of maternal death. Magnesium, given in the hospital intravenously, is the therapy of choice to prevent or treat seizures linked with eclampsia or to prevent complications from preeclampsia. Magnesium sulfate helps prevent the occurrence of seizures in women with severe preeclampsia and decreases seizures in women with eclampsia. Magnesium is believed to relieve cerebral blood vessel spasm, increasing blood flow to the brain.

Osteoporosis

To prevent osteoporosis, it is important to get enough magnesium, calcium, and vitamin D.Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. Also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis. In a two-year open, controlled trial, 22 out of a group of 31 postmenopausal women who took daily magnesium supplementation demonstrated gains in bone density. A study of over 900 elderly men and women found higher dietary magnesium intakes were linked with increased bone mineral density at the hip in both men and women. One short-term study found that 290 mg/day magnesium citrate for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, suggesting that bone loss decreased. A 2006 study by The Journal of Clinical Endocrinology and Metabolism found that teenage girls who were provided with a daily intake of 300 milligrams of magnesium demonstrated a higher, healthier level of bone mineral content than those who were given a placebo

Diabetes

Some studies have showed that getting insufficient amounts of magnesium increases the risk of metabolic syndrome, type 1 and type 2 diabetes, and the development of diabetes complications. Between 25% and 38% of diabetics have been found to have decreased serum levels of magnesium. Swedish researchers reviewed the published studies that looked at magnesium and risk of diabetes and found that for every 100 mg increase in daily intake of magnesium, there was a 15% decrease in the risk of developing type 2 diabetes. A study in 63 participants with type 2 diabetes and hypomagnesemia found that those taking an oral magnesium chloride solution for 16 weeks had improved measures of insulin sensitivity and glycemic control compared to those taking a placebo. In a meta analysis of 13 cohort studies, 536,318 people, and 24,516 cases of diabetes, increased magnesium intake was found to be significantly inversely associated with type 2 diabetes.

Depression

Magnesium is one of the most important mineral in the human body, connected with brain biochemistry and the fluidity of neuronal membrane. A deficiency of magnesium magnifies  stress and depression. Cerebral spinal fluid  magnesium has been found low in treatment-resistant suicidal depression and in individuals that have attempted suicide. One study in elderly type II diabetic individuals with newly diagnosed depression and low serum magnesium levels has noted that 450mg  Magnesium Chloride daily for 12 weeks duration was equally effectual as 50mg imipramine for reducing depressive symptoms.

Premenstrual Syndrome (PMS)

PMS involves many different symptoms lasting a few days to weeks prior to the onset of menses. Reduced magnesium levels have been reported in women affected by PMS. Researches indicate that magnesium may help relieve symptoms linked with PMS, insomnia, bloating, leg swelling, and breast tenderness. A study reported in a 2007 edition of the journal Clinical Drug Investigation, investigated the efficacy of 250 mg of modified-release magnesium tablets for the therapy of premenstrual syndrome. After 3 months of assessment in women ages 18 to 45 suffering from PMS, the study concluded that magnesium is effectual at reducing PMS symptoms. Magnesium and vitamin B6 are particularly beneficial for breast pain, water retention, tension headaches, cravings, anxiety and depression. A 2000 study reported in the Journal of “Women’s Health and Gender-Based Medicine” found that the combination of vitamin B6 and magnesium can provide better improvements in premenstrual syndrome symptoms than either of the supplements. The results of the study demonstrated that the combination of magnesium and vitamin B6 produced a noticeable synergistic effect that lead to improvements in anxiety-related PMS symptoms.

Fibromyalgia

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, memory, sleep, and mood issues. Fibromyalgia and magnesium deficiency have a direct relation according to new research. A clinical trial of 24 participants with fibromyalgia found that a proprietary tablet containing both magnesium and malic acid improved pain and tenderness associated with fibromyalgia when taken for at least two months. The clinical study of the effects of malic acid and magnesium on fibromyalgia sufferers was reported in the Journal of Nutritional Medicine and used 15 fibromyalgia patients aged from 32 to 60 as participants. These participants received a dose of 300 to 600 mg of magnesium and 1,200 to 2,400 mg of malic acid over a period of 4 to 8 weeks. Every single case found important improvements in the levels of pain in tender points.

Migraines

People who suffer from recurrent migraine headaches have lower intracellular magnesium levels than people who do not experience migraines. Two placebo controlled studies have showed decreases in the frequency of migraine headaches after supplementation with 600 mg/day of magnesium. Some researchers suggest combining magnesium with the herb feverfew along with riboflavin (vitamin B2) may be beneficial when you have a headache. A study in 86 children with frequent migraine headaches found that oral magnesium oxide reduced headache frequency over the 16-week intervention. Researchers at Erciyes University in Turkey reported participants taking 600 mg of magnesium citrate daily for 3 months experienced less severe and less frequent migraine attacks compared with those who took a placebo group, according to study published in the June 2008 edition of Magnesium Research. In another study, participants who took magnesium reduce the frequency of attacks by 41 %, compared to 15 % in those who took placebo. In an article published in the March 2009 edition of the journal “Expert Review of Neurotherapeutics”, scientists at The New York Headache Center offered compelling evidence supporting the use of magnesium as a simple, inexpensive, safe and well-tolerated option for the prevention and therapy of migraine headaches. Magnesium and Migraines

ADHD

Magnesium was found to improve attention deficit hyperactivity disorder (ADHD) symptoms in some children. Magnesium insufficiency may be more common in children with diagnosed ADHD, with one study of 116 children noting a deficiency rate of 95%. In a study of 75 magnesium-deficient children with ADHD, those who received magnesium supplementation demonstrated an improvement in behavior compared to those who did not receive the supplementation. The scientists reported  a study examining the effects of magnesium preparations in ADHD children. This study involved 50 attention deficit hyperactivity disorder children between the ages of 7 and 12 whose serums, red blood cells and hair were deficient in magnesium. In the period of six months those examined regularly took magnesium in a dose of 200 mg/day. The results demonstrated that the children receiving magnesium preparations were no longer deficient in the mineral and demonstrated the most important decrease in hyperactivity and a general improvement in other symptoms of ADHD. A 2004 study done by French scientists reported in “Journal of the American College of Nutrition” investigated the effects of combining magnesium and vitamin B12 supplements for treating ADHD children. The children were given vitamin B12 and magnesium daily for six months. At the end of the study period, normal red blood cells magnesium levels were reported in all 52 children as well as improvements in ADHD symptoms.

Asthma

Scientific findings demonstrates that intravenous magnesium infusion is an effective therapy for severe, acute asthma. Magnesium sulfate  has been considered as an adjunct treatment for severe and life-threatening asthma exacerbation. A population based  study of more than 2,500 children 11 – 19 years of age found that low dietary magnesium intake may be linked with risk of asthma. Magnesium sulfate, causes a noticeable widening of bronchi, a process called bronchodilation, according to an article reported in the Feb 1990 edition of Chest. One study in 38 patients, who did not respond to initial therapy in the emergency room, found improved lung function and decreased likelihood of hospitalization when IV magnesium sulfate was infused compared to a placebo. In a German study of 81 migraine patients reported in the journal Cephalalgia, 42% of the participants taking oral magnesium reduced both the duration and intensity of their migraine attacks. A meta-analysis of 5 randomized placebo-controlled studies, involving 182 children with severe asthma, found that IV infusion of magnesium sulfate was associated with a 71% diminution in the need for hospitalization. A systematic review of seven randomized, controlled studies concluded that IV magnesium sulfate is useful in individuals with severe, acute asthma.

Almond Benefits and Health Effects

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The almond, Prunus amygdalus, is a species of tree native to the Middle East and South Asia. Almond is  also the name of the edible seed of this tree. Almonds are rich in B vitamins, vitamin E, calcium, potassium magnesium and healthy fat.Also, almonds are a important source of protein and fiber. An ounce of almonds, which equates to approximately 25 almonds, contains 12 % of our needed daily protein.  One serving provides almost 15 % of the Recommended Dietary Allowance (RDA) of vitamin E.

Almond Benefits

According to the Food and Drug Administration (FDA), eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease. Vitamin E is an efficacious antioxidant and also reduces the risk of heart diseases, while the presence of magnesium in almonds can help prevent heart attacks. Almonds are one of the most important sources of alpha-tocopherol —the form of vitamin E that’s best absorbed by your body. It was found that the flavonoids in almond skins work in synergy with the vitamin E, therefore reducing the risk of heart disease. Twenty potent antioxidant flavonoids were identified in almond skins in a study. “We have identified a unique combination of flavonoids in almonds,” said Jeffrey Blumberg, scientist and director of the Antioxidants Research Laboratory at Tufts University. Further blood tests showed that eating almonds with their skins significantly increases both flavonoids and vitamin E in the body. In a study reported in the “European Journal of Clinical Nutrition“, almonds can reduce C-reactive protein (CRP), a marker of artery-damaging inflammation.

AlmondPotassium, an significant electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is necessary for maintaining normal blood pressure and heart function. A quarter cup of almonds contain 257 mg of potassium, and it beefs up your defense against serious problems like high blood pressure, and atherosclerosis. If have heart failure, heart rhythm  or high blood pressure problems, getting enough potassium is particularly important. In a study of people with high blood pressure, taking potassium supplements reduced systolic blood pressure by approximately 8 points. The BMJ research, which specifically looked at the effects of potassium on heart disease and stroke, indicate that a higher intake of potassium could cut the risk of stroke by 24%. In review of 33 studies that included more than 128,000 people, consuming more potassium was linked to lower blood pressure and lower risk of stroke.

Magnesium helps to improve the flow of blood, nutrients and oxygen throughout the body. Most cases of heart attacks are associated with a deficiency in this mineral. Increased intakes of magnesium in the diet may reduce the risk of cardiovascular mortality by approximately 50%, indicate recent results from Japan. Researchers from the “Karolinska Institutet” reported that, findings pooled from seven prospective studies showed that, for every 100 mg per day increase in magnesium intake, the risk of stroke was reduced by approximately 9%. Higher intakes of magnesium were linked with effects, with a 22% reduction in the risk of ischemic heart disease reported by the Boston-based scientists. Increased circulating levels of magnesium may reduce the risk of cardiovascular disease, says a meta-analysis from Harvard School of Public Health. The scientists found that every 0.2 mmol/L increment increase in circulating magnesium was related with a 30% lower risk of cardiovascular disease.

Almonds contain 2 important brain nutrients, L-carnitine and riboflavin (vitamin B2), which have been shown to increase brain activity, resulting in new neural pathways and a decreased occurrence of Alzheimer’s disease. Alzheimer’s mice that were fed an almond rich diet demonstrated much better on memory tests than mice fed the standard diet. Neelima Chauhan at the “University of Illinois” gave mice with an Alzheimer’s-like disease an almond-rich diet. The animals had already developed some of the abnormal brain deposits thought to underlie the disease. After 4 months, the team gave the mice a memory test. Animals eating the almond-rich diet did much better than those fed the usual chow. Chauhan says almonds contain substances that act like cholinesterase inhibitors, medications used to treat Alzheimer’s.

A handful of almonds a day can fight cancer, according to the Daily Express. Research indicate that phytochemicals in almonds and other nuts may help prevent certain types of cancer. In a study of rats exposed to a colon cancer-causing agent and fed almonds, it was found that almonds significantly prevented colon cancer. Dr. Paul Davis,  of the University of California, has examined the possible effects of whole almonds on an array of colon cancer variables. Dr. Davis concluded that the monounsaturated fat in almonds may have a favorable effect in the reduction of colon cancer.

Eating almonds could help prevent diabetes, say researchers. A study published in the journal Metabolism, demonstrated that consuming an ounce of almonds straight before eating a high-starch meal brought a 30% diminution in post-meal glucose levels for patients with type 2 diabetes, compared with a 7% reduction for non-diabetics. Also, after overnight fasting, patients with type 2 diabetes whose meal contained almonds had a lowering of blood sugar levels after their meal. The effect of regular almond consumption on blood glucose levels for people with type 2 diabetes was also studied, with the daily consumption of one ounce of almonds over a twelve-week period being linked with a 4% reduction in haemoglobin A1c and the same reduction in body mass index. A study done by scholars from the University of Medicine and Dentistry of New Jersey, and reported in the “Journal of the American College of Nutrition” confirms that the nut can control diabetes if consumed regularly. A diet consisting of 20% of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C in adults with pre-diabetes. Scientist Dr Michelle Wien said: ‘It is promising for those with risk factors for chronic diseases, such as type 2 diabetes and cardiovascular disease that dietary changes may help to improve factors that play a potential role in the disease development.’

New studies have showed that diets featuring almonds and other tree nuts do not cause weight gain and may actually promote weight loss. A study in the International Journal of Obesity and Related Metabolic Disorders demonstrated that a low calorie almond diet helped people lose more weight faster than those on a low calorie diet high in complex carbohydrates. A study reported in the Oct edition of the “European Journal of Clinical Nutrition” found that study participants eating 1.5 ounces of dry-roasted, lightly salted almonds every day experienced reduced hunger and improved dietary vitamin E and monounsaturated fat intake without increasing body weight. The newly reported four-week clinical trial led by scientists at Purdue University, examined the effects of almond snacking on weight and appetite. Despite consuming about 250 additional calories per day from almonds, volunteers did not increase the total number of calories they ate and drank over the course of the day or gain weight over the course of the four-week study. A study reported in Jan 2009 in the American Journal of Clinical Nutrition found that participants who chewed almonds 40 times felt fuller afterward than participants who just chewed their almonds 10 times before swallowing.