Mushrooms may help reduce anti-ageing

Mushrooms may help fight ageing and age-related diseases, scientists say.

Mushrooms contain “unusually” high amounts of antioxidants–ergothioneine and glutathione, said Robert Beelman, Professor Emeritus at Pennsylvania State University in the US in a new study.

“What we found is that, without a doubt, mushrooms are highest dietary source of these two antioxidants taken together, and that some types are really packed with both of them,” Beelman said, adding that when the body uses food to produce energy, it causes oxidative stress as it produces some free radicals.

The study published in the journal Food Chemistry suggests that the amounts of ergothioneine and glutathione in mushrooms vary by species with the porcini species, a wild variety, containing the highest amount of the two compounds among the 13 species tested.

“We found that the porcini has the highest, by far, of any we tested,” said Beelman. “This species is really popular in Italy where searching for it has become a national pastime.”

The more common mushroom types, like the white button, had less of the antioxidants, but had higher amounts than most other foods, Beelman said.

Free radicals are oxygen atoms with unpaired electrons that cause damage to cells, proteins and even DNA as these highly reactive atoms travel through the body seeking to pair up with other electrons.

“There’s a theory — the free radical theory of aging — that’s been around for a long time that says when we oxidize our food to produce energy there’s a number of free radicals that are produced that are side products of that action and many of these are quite toxic,” Beelman said.

Replenishing antioxidants in the body, then, may help protect against this oxidative stress.

The amount of ergothioneine and glutathione appear to be correlated in mushrooms, the researchers said.

Mushrooms that are high in glutathione are also high in ergothioneine, for example.

Cooking mushrooms does not seem to significantly affect the compounds, Beelman said.

The researchers said that future research may look at any role that ergothioneine and glutathione have in decreasing the likelihood of neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.

“It’s preliminary, but you can see that countries that have more ergothioneine in their diets, countries like France and Italy, also have lower incidences of neurodegenerative diseases, while people in countries like the United States, which has low amounts of ergothioneine in the diet, have a higher probability of diseases like Parkinson’s Disease and Alzheimer’s,” Beelman said.

Experimental food: ‘Golden’ potato may boost Vitamins A, E

Potato is the fourth most widely consumed plant food after rice, wheat and corn.(Shutterstock)

Researchers have developed an experimental “golden” potato with potential to boost levels of essential vitamins to prevent disease in the population of developing countries that rely heavily upon the starchy food.

Potato is the fourth most widely consumed plant food after rice, wheat and corn. It is also the staple food in some Asian, African and South American countries that have a high incidence of Vitamin A and E deficiencies.

The findings, led by researchers at The Ohio State University, showed that a serving of the yellow-orange lab-engineered potato can provide as much as 42 % of a child’s recommended daily intake of Vitamin A - essential for improved vision, immunity, organ development, growth and reproductive health.

The “golden” potato also provides 34 % of Vitamin E, which protects against oxidative stress and inflammation, conditions associated with damage to nerves, muscles, vision and the immune system.

Women of reproductive age who consume 150 gm of “golden” potato could get 15 % of their recommended vitamin A as well as 17 % of recommended Vitamin E.

“More than 800,000 people depend on the potato as their main source of energy and many of these individuals are not consuming adequate amounts of these vital nutrients,” said Mark Failla, a professor at the varsity.

“These golden tubers have far more Vitamin A and E than white potatoes and that could make a significant difference in certain populations where deficiencies - and related diseases - are common,” Failla added.

For the study, appearing in the journal PLOS ONE, the team created a simulated digestive system including a virtual mouth, stomach and small intestine to determine how much Provitamin A and Vitamin E could potentially be absorbed by someone who eats a golden potato.

They mashed up boiled golden potatoes and mimicked the conditions of these digestive organs to determine how much of these fat-soluble nutrients became biologically available.

Should you walk or run for exercise? Here's what the science says.

Is running really a better form of exercise than walking, given that running can lead to more injuries?

At Vox, I sit near health reporter Sarah Kliff, who trains for half-marathons and triathlons with a casualness most people reserve for grocery shopping. But Sarah's also suffered with plantar fasciitis and a stress fracture. At times, she's hobbled around in running shoes for months because everything else hurt too much, and even sported a big blue brace on her left leg to help cushion the tiny cracks in the bones of her foot brought on from too much wear and tear.

In many ways, Sarah is a perfect case study in how to think about the benefits and risks of running versus walking. Running has greater health benefits than walking (Sarah is super fit), but it also carries a much bigger risk of injury (see Sarah's foot brace).

So which effect dominates? To find out, I first searched for "randomized control trials" and "systematic reviews" on running, walking, and exercise at PubMed health (a free search engine for health research) and in Google Scholar. I wanted to see what the highest-quality evidence — trials and reviews are the gold standard — said about the relative risks and benefits of these two forms of exercise.

It was immediately apparent that running can lead to more injuries, and the risk goes up as running programs get more intense. Studies have found that runners have significantly higher injury rates than walkers (one study found that young men who run or jog had a 25 percent higher risk of injuries than walkers), and that ultramarathoners are at an even greater risk. The main running-related injuries include tibia stress syndrome, Achilles tendon injuries, and plantar fasciitis.

Overall, more than half of people who run will experience some sort of injury from doing so, while the percentage of walkers who will get hurt is around 1 percent. Interestingly, it seems you can walk pretty much endlessly without any increased risk of hurting yourself.

That running hurts people shouldn't be surprising. As this study described, "Running produces ground reaction forces that are approximately 2.5 times body weight, while the ground reaction force during walking is in the range of 1.2 times body weight." You're also more likely to trip and fall while running than you are during a walk.

I also learned about some of the incredible health benefits of going fast: Even five to 10 minutes per day of jogging at around 6 miles per hour can reduce the risk of death from cardiovascular disease and other causes. Joggers have been found to live longer than non-joggers even after adjusting for other factors — a difference of 3.8 years for men and 4.7 years for women.

That said, research has found that walking carries significant health benefits, as well. Some studies suggest that you can extend your life and stave off disease by simply walking — and the more, the better.

All this research, while illuminating, didn't offer up any clear conclusions on whether running or walking was better for you overall. So I asked some of the world's leading researchers in this area. Their conclusion? You need to consider the trade-offs.

"Running moderately prolongs life more than walking does," said Peter Schnohr, a clinical cardiologist who has researched many aspects of exercise and health. The key word there is "moderately." Schnohr warned of the emerging research that very strenuous exercise (like triathlon training) can lead to heart problems. Overall, there's a U-shaped association between running and mortality, he said. Too little isn't helpful for health, but too much might be harmful.

"The most favorable [regimen] is two to three running days per week, at a slow or average pace," Schnohr advised. "Running every day, at a fast speed, more than 4 hours per week is not as favorable." And for those who don't like running, he noted, "Fast walking, not slow, also prolongs life. I can't tell how much."

Dutch researcher Luiz Carlos Hespanhol pointed out that in general, running simply delivers health benefits more efficiently than walking does. This study, for example, found that five minutes of running per day is as beneficial as 15 minutes of walking. Hespanhol also said that after one year of training just two hours a week, runners lose weight, reduce their body fat, lower their resting heart rates, and drive down their blood serum triglycerides (fat in the blood). There's even evidence that running can have positive effects on tension, depression, and anger.

Even so, Hespanhol wasn't a total cheerleader for running. A good walking regimen can have similar benefits, he noted. So on running versus walking, it really depends on your values and preferences: "One could choose walking instead of running as a mode of physical activity based on injury risks, since walking is less risky than running," he explained. Or alternatively: "One could choose running because the health benefits are larger and come faster, in a shorter period of time."

To recap: Running improves your health more efficiently than walking does and has greater health benefits per time invested. But even a small amount of running carries more injury risk than walking. And a lot of running (i.e., ultramarathon training) can well be harmful, while the same is never true for walking.

Where does this leave us? All the exercise researchers seemed to agree on one thing: that the best exercise routine is the one you'll actually do. So the answer to the running versus walking question will probably vary from person to person. If you prefer one over the other, stick with that. And if you still can't decide, Hespanhol suggested this: "Why not do both — running and walking — in order to get the best of each?"

Cow's milk protects against fatal diseases such as cancer and HIV

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Cow's milk is very healthy in terms of health. Calcium is found in abundance in it which helps in strengthening bones. Milk is also a great source of protein. In addition, Vitamin B2 and Vitamin B12 are also found in sufficient quantity. They help in keeping the body always energy-efficient. Cow's milk is extremely beneficial in building muscles and tissues in the body. It is also able to prevent problems like cancer, HIV, heart diseases, high blood pressure, and migraine. The milk giving the whole nutrient to the body has many more benefits. So let's know what are the benefits.

1. Enhances disease resistance-Calcium, protein, anti-oxidants as well as Vitamin E, Selenium, Zinc etc. are also found in sufficient quantity in cow's milk. These elements help in increasing the immune system in our body.

2. Beneficial in skin disease-The cow's milk shrinks the skin and tears. This results in the problem of blackheads. Cow's milk is also quite beneficial for a dry and lifeless skin. It helps in extracting extra oils in the skin and also removes viscosity of the skin.

3. Useful in weight loss-By drinking cow's milk, your metabolism increases, so that you do not feel hungry again and again. There is also a sufficient amount of protein which provides enough energy for the workout. All these things help you lose weight.

4. For heart-healthy-Omega-3 fatty acids in cow's milk are found in sufficient quantity. It is extremely useful in keeping the heart healthy.

5. Beneficial in good sleep-Drinking cow's milk before sleeping at night brings good sleep. Milk is rich in amino acids. It keeps your senses calm.

6. Beneficial for the brain and eyes-To develop the mind of the children, they should feed the cow regularly. Apart from this, carotene found in this milk also helps in enhancing eyesight.

These Quad Stretches Are Essential For Anyone Who's Feeling Sore

Stretching out the quads is a must do after hiking, cycling, running, stair-stepping, or any other activity that gives your thighs a workout. Thankfully, there are plenty of ways to stretch these muscles, including these five.

Stretching out the quads is a must do after hiking, cycling, running, stair-stepping, or any other activity that gives your thighs a workout. Thankfully, there are plenty of ways to stretch these muscles, including these five.

Never Drink Tea Or Smoke After Eating Food. 5 More Things You Should Avoid After Meals According To Ayurveda. Find Out.

NEVER DRINK TEA OR SMOKE AFTER EATING FOOD

Due to a hectic and stressful lifestyle, many people today are succumbing to diseases. Like diabetes, blood pressure, PCOD etc. The traditional Indian system of medicine like Ayurveda can help you lead a better life. Ayurveda describes some common things that a person should NOT do after having lunch or dinner. Today, health science is backing it up with research and facts. Let's find out what are the things to avoid immediately after consuming a meal. These simple tips would aid your natural digestive process and enhance the body’s ability to fight infections. 

DON'T HAVE FRUITS AFTER FOOD

Don't have fruits after food: It takes around 20 minutes for any fruit (except bananas) to travel from your stomach and get digested in the intestines. Eating a fruit after a meal gets stuck with the food, thus not traveling in time to the intestines, and getting spoiled as a result, and spoiling the food too! 

DON’T BATHE

Don’t bathe: According to Ayurveda, bathing after a meal increases the flow of blood to the hands and legs. Thus the amount of blood around the stomach will decrease. This weakens the digestive system of the stomach. 

NO TO TEA/COFFEE

No to tea/coffee: Both these beverages have benefits when consumed in a moderate amount. Drink them at least one hour after any meal. 

Don’t sleep: The food will not be digested properly, leading to gastric issues.

DON’T SWIM

Don’t swim or do physical exercise. It’s best to wait for at least more than 30 minutes to do any exercise after eating food. This is because more blood is drawn to your gastrointestinal tract after eating, which can cause minor cramps. 

DON'T LOOSEN YOUR BELT

Usually, people loosen their belts after a sumptuous meal. You would feel comfortable once again, which means you may continue overeating. Loosening the belt and then tightening it again can cause the intestine to twist.

DON'T SMOKE

Now, this rule is not by Ayurveda, but by modern science. Experiments prove that smoking a cigarette right after a meal is comparable to smoking 10 cigarettes. 

10 Foods You Should Eat Every Single Week

A nutritious diet is essential to maintaining the health of your body and mind. Different foods offer different benefits and affect the body in different ways. What one food may lack, another food may have, which is why it’s important to eat a variety of foods weekly.

*Related: 11 Key Nutritional Supplements Every Women Needs

A balanced diet should include fruits, whole grains, vegetables, lean meats, and low fat milk products, according to research. This will ensure that your body receives the nutrients it needs.

EGGS

“A large egg provides 6 grams of protein, which is 12 percent of the daily value — the protein in eggs is one of the easiest types for your body to absorb,” Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ, says. “Eggs are full of nutrients, including eye-helping lutein and zeaxanthin and vitamin D, which is helpful for bones.” Make them any time of day—“I love having an omelet with veggies for dinner,” she adds.

TOMATOES

“This red veggie gets its color from the antioxidant lycopene, which may play a role in preventing certain cancers,” Gorin says. Research has shown that eating tomatoes may help prevent damage from ultraviolet rays. “In addition to fresh, consider adding tomato paste to your diet, since research shows the lycopene from cooked tomatoes may be easier for the body to absorb,” she adds.

GINGER

Ginger has numerous health benefits. It has been used as a medical aid for centuries – reduces pain, relieves seasickness, and decreases inflammation. But if you want to keep your health in check, you should definitely consume it weekly. Ginger supports the digestive system, and boosts immunity.

COTTAGE CHEESE

Cottage cheese is a great protein-rich food. Gorin loves to eat it for breakfast with fruit, nuts, and unsweetened cocoa powder. “I also keep it in the fridge for when I need an afternoon energy boost,” she says. “I currently have Muuna Lowfat Plain cottage cheese on hand. It's very creamy, and the single-serve 5.3-ounce container is an excellent source of protein, offering 19 grams of protein, which is 38 percent of the daily value.”

SPINACH

“This leafy green provides iron, important for transporting oxygen throughout the body,” Gorin says. “You’ll get a bigger dose of iron per volume if you cook your spinach, since a cup of raw spinach contains about 1 milligram of iron (about 6 percent of the daily value) and a cup of cooked spinach offers more than six times that amount.” Pair your spinach with a squeeze of citrus juice, since the vitamin C in the citrus helps you absorb plant-based iron, she adds.

PRUNES

“These are a great way to take in fiber from whole fruit, plus prunes make a great addition to meals and snacks,” Gorin says. “I enjoy eating Sunsweet Amaz!n Diced Prunes, which are bite-size pieces that are easy to incorporate into your morning oatmeal, such as this Spice Cake Overnight Oats. Per each serving of the prunes, you get 3 grams of fiber, which is 12 percent of the daily value.” Gorin starts her day by eating right and having a balanced breakfast. She says that “prunes are a great way to add fiber to that morning meal.”

GRAPEFRUIT

This tart, tangy, juicy fruit is just what you need to boost your overall health. It contains vitamin C, vitamin A, fiber, potassium, magnesium and the antioxidant Lycopene, just to name a few. The tropical fruit will improve digestion, aid in weight loss, boost the immune system, and help you sleep better.

BEANS

Beans are a great addition to any diet. “In one cup of black beans, for example, you get 14 grams of protein (28 percent of the daily value) and 17 grams of fiber (68 percent of the daily value),” Gorin says. “Both of these nutrients are satiating and help to keep you full.” Add beans to salads or stir-fries, or even blend them into smoothies, she adds.

PISTACHIOS

“These nuts provide a trio of healthy fat, fiber, and protein to help to keep you fuller for longer,” Gorin says. “In fact, close to 90 percent of the fat in pistachios is the healthy unsaturated type.” Her favorite way to eat pistachios is with a 100-calorie pack of Wonderful Pistachios. They “are great for tossing into my purse for when I need a snack on the go,” she says. “The act of shelling the pistachios takes longer to eat; and the shells provide a visual cue of what I’ve eaten.”

DARK CHOCOLATE

“If you’re going to have dessert, antioxidant-providing dark chocolate is a good choice—since eating it regularly may lower your risk of heart disease and stroke,” Gorin says. “Have an ounce, and savor it by eating it slowly.