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Diet Diary: Pine nuts — detoxifying body from cell damage since Palaeolithic age

Monitor News Bureau

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Pine nuts, as the name suggests, are collected from the cones of different pine species and are oil-rich like all other nuts. They are eaten in Europe and Asia since the Paeleolithic period. Roman soldiers ate them and they’ve been mentioned by Greek authors as early as 300 BC. They are small in size, highly nutritious and creamy in colour.
Commonly called Chilgoza in India, pine nuts are now popular in different parts of the world, especially the Mediterraneans, Middle East, Asia, and in Southern America — among native Americans. They are commonly eaten raw or roasted, and their sweet, nutty flavor and crunchy texture lends itself well to snacking, vegetable dishes and is integral part to the famous Italian pesto sauce.
In the Middle East, tartar — a creamy paste — is made with toasted pine nuts, bread, garlic, milk and olive oil. High in calories, 100 gm of dry kernel provide about 670 calories. Fat in the nut is chiefly from mono-unsaturated fatty acids (MUFA), a type of fat that helps lower blood cholesterol.
According to a study published in The British Journal of Nutrition in 2006, pine nuts are beneficial for controlling blood lipids and coronary heart disease. This is due to their high unsaturated fatty acid- content — primarily oleic acid and some polyunsaturated acids (PUFA). Oleic acid is a mono-saturated fat that helps lower harmful cholesterol and raise good cholesterol.
Apart from this, pine nuts consist of a number of vitamins and antioxidants such as Vitamins B, E, and lutein, a form of vitamin A, which help protect cells from free radical damage and also improve vision. They contain important minerals like manganese, zinc and selenium. In fact, manganese levels are so significant (380% of RDA- recommended daily allowance) and can help the body to detoxify the free radical cell damage. These nuts are also a good source of magnesium, an under-recognised mineral. Low levels of magnesium in body can lead to fatigue and numerous health issues like obesity, diabetes, digestive, sleep and mood disorders.
Interestingly, pine nuts are natural appetite suppressants. They contain pinolenic acid that enhance other hormones, which act as hunger suppressors and hence they can be a great snacking option.
A 2009 study published in the Journal of Diabetes Science and Technology found that pine nuts produced a feeling of fullness, which leads to a reduction in the quantity of food consumed. Pine nuts were found to stimulate the neuronal pathways to the brain that trigger satiation and appetite reduction.
However, there is a word of caution. Over-consumption of these nuts can lead to taste disturbances such as dysguesia – commonly known as pine nut mouth or pine nut syndrome. It’s transient, intense bitter, metallic aftertaste can persist in our mouth for a day to up to two weeks. However, there is no serious health risk or side effects other than the taste change as reported by FDA and pine nuts allergy is relatively less documented compared to other nuts.


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Health

Weight Loss Tips Recommended by Personal Trainers

The Kashmir Monitor

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Weight loss is something that we all struggle with. Sometimes we are successful in reducing our weight but more often than not, the number in the weighing scale slowly creeps back up. Most of us have already tried the latest diet trend in the hopes that it will lead us to a better looking us, but then, life happens and we forget that we are on a diet or that we feel frustrated with the lack of results. Still, we keep on finding ways to get rid of the excess pounds that we are carrying. With that being said, it might be a good idea for us to stop for a while and take stock of what personal trainers have got to say about losing weight. Who knows? We might pick up a thing or two about their weight loss tips that we can apply in our day to day lives. Here are some suggestions that you might want to consider.

Stay away from booze and sugar

If you really want to lose weight then ditch the sugar and booze. These two are known to be calorie-laden which is why they contribute to weight gain. If you can’t stay away from drinking alcoholic beverages, you can limit to a glass for girls and two glasses for men. As for the refined sugars, there are natural sweeteners available such as honey and stevia.

 

Don’t go more than 3 hours without eating

Although the exact science for this is still being studied, it appears that eating snacks in between meals can help keep your blood sugar levels steady. This means that your energy level will remain stable throughout the day and less sugar or carb binges which can cause weight gain on your part.

Mix your exercises up

Another tip that personal trainers have given with regards to losing weight is to mix your fitness routine as much as possible. Sticking to the same program for months will cause you to hit a plateau in your progress which can make you feel frustrated with the lack of improvement. A better option would be to mix your exercises so that your muscles will remain guessing as to which muscle group will be tested. The best part is that you are constantly strengthening and conditioning your muscles for a more even looking physique.

Drink plenty of water

Who would have thought that even the simplest act can do your weight loss goal a whole lot of good? Drinking water constantly can help flush the toxins from your body while ensuring that your skin remains properly hydrated. Water can also help improve digestion so that your body will be able to absorb nutrients from the food that you eat better.

These are just a few tips that you might want to consider the next time you are planning on shedding weight. What’s great about these fitness tips is that they are simple enough to follow but will get you amazing results in no time.

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Health

Study: Dietary supplements won’t help you live longer

The Kashmir Monitor

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Doctors at Tufts University in Massachusetts, the US, say it’s pretty clear that supplement use has no benefit for the general population and is not a substitute for a healthy balanced diet.

Their research found that vitamins A and K, magnesium, zinc and copper were linked to a lower risk of death from heart disease or stroke — but only when they came from foods, abc7news.com wrote.

Coauthor Fang Fang Zhang, an associate professor of epidemiology at the Tufts University Friedman School of Nutrition Science and Policy, said getting nutrients in the right quantities from food was associated with a longer life.

 

In fact, Zhang said some supplements even appear to have health risks. People who took high doses of calcium supplements had a 53 percent higher risk of dying from cancer than people who were not taking supplements,

However, if you have been diagnosed as deficient in a certain nutrient, don’t stop taking it without talking to your doctor first.

The research team used data from 30,000 US adults who participated in a National Health and Nutrition Examination Survey from 1999 to 2010.

The research was published in the Annals of Internal Medicine.

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Health

Whitening products may damage teeth:Study

The Kashmir Monitor

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Teeth whitening products – that promise to make your smile brighter – may also be causing tooth damage, a study has found.

Scientists at Stockton University in the US found that hydrogen peroxide, the active ingredient in over-the-counter whitening strips, can damage the protein-rich dentin tissue found beneath the tooth’s protective enamel.

The tooth is made of three layers: the outer tooth enamel, an underlying dentin layer and connective tissue that binds the roots to the gum.

 

Most studies of whitening strips have focused on tooth enamel, which contains very little protein.

The team focused on dentin, which makes up most of the tooth and has high levels of protein, most of which is collagen.

It is well established that hydrogen peroxide can penetrate the enamel and dentin. Previous work by the researchers showed that collagen in the dentin layer decreased when teeth were treated with whitening strips.

“We sought to further characterise what the hydrogen peroxide was doing to collagen. We used entire teeth for the studies and focused on the impact hydrogen peroxide has on the proteins,” said Kelly Keenan, associate professor at Stockton University.

The researchers demonstrated that the major protein in the dentin is converted to smaller fragments when treated with hydrogen peroxide.

In additional experiments, they treated pure collagen with hydrogen peroxide and then analysed the protein using a gel electrophoresis laboratory technique that allows the protein to be visualised.

“Our results showed that treatment with hydrogen peroxide concentrations similar to those found in whitening strips is enough to make the original collagen protein disappear, which is presumably due to the formation of many smaller fragments,” Keenan said in the statement.

The researchers point out that their experiments did not address whether collagen and other proteins in the teeth can be regenerated, so it is unknown if the tooth damage is permanent.

Next, they plan to further characterise the protein fragments released when collagen is treated with hydrogen peroxide and determine if hydrogen peroxide has the same impact on other proteins in the teeth.

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