#coconut nutrition

[juniperpublishers-nutrition]

Ensuring Athlete Immunity Through Nutrition During the Pandemic Period

Abstract

The aim of the study was to provide recommendations for increasing the immunity of athletes through regular training as well as nutrition during the pandemic period. Coronavirus (Covid-19) infection, considered a pandemic by the World Health Organization [37], poses a significant threat to public health as well as to athletes around the world. While the danger of new types of coronavirus has been observed in the world increasing day by day, it stresses the importance of athlete’s attention to prevention measures for Covid-19 as well as strengthening the immune system. Although there is no vaccine to prevent or treat coronavirus transmission alone, it is known that healthy and balanced nutrition of athletes strengthens the immune system along with planned and programmed training / physical activity and regular sleep. The healthier nutrition of athletes, when evaluated in the context of the coronavirus pandemic, contributes greatly to improving the performance of healthy athletes, along with training and genetic factors. The higher the athlete’s knowledge about athlete nutrition, the higher the rate of application. If we consider the performance of both themselves and the athletes they will train in the future, awareness about athlete nutrition is very important. Health professionals, point out that keeping immunity strong in this process is important because Covid-19 disease degree and risk of death are associated with weakening in the immune system; They say that a diet enriched with vitamins, minerals and antioxidants reduces the risk of developing infectious diseases. As a result of the study, athletes will learn the right nutrition ways and gain immunity, which becomes even more important during the pandemic period.

Keywords: Nutrition; Athletics; Pandemic; Covid-19, Immunity

Abbreviations: COVID-19: Coronavirus Disease 2019

Introduction

Thousands of people around the world are struggling with this epidemic because of the coronavirus that is experienced in the world, which the World Health Organization also accepts as a pandemic. So, how should it be fed during this period? Many scientists related to coronavirus are working intensively on treatment and healing processes Coronavirus, the immune system is weak and chronic disease people under the influence of more. Because of this epidemic, the importance of strengthening our immune system comes to the fore once again. The solution to this disease is of course not possible with just a medical diet plan, but healthy eating, regular sleep and physical activity can help strengthen our immune system. You should take steps to strengthen your immune system before you catch coronavirus. For this reason, you can start by increasing your consumption of vegetables and fruits first [1].

The source of the word nutrition is the word nutria, a Latin word [2]. According to the World Health Organization, nutrition is the intake of foods that are needed in connection with the body’s dietary requirements. Good nutrition, an adequate, balanced diet combined with regular, physical activity, is one of the cornerstones of Health. Poor nutrition can lead to decreased immunity, increased susceptibility to disease, poor physical and mental development, and decreased productivity [3].

Of all the sub-disciplines of sports and exercise science, sports nutrition has been the most important in the past decade [4]. Athletes should seek guidance from qualified sports nutrition professionals who can advise on individual energy, nutrient and fluid needs, and help develop sports-specific nutrition strategies for training, racing and recovery [5]. Coaches have significant effects on their athletes, even in the field of sports nutrition [6].

But in our country, the only profession that is trained in athlete nutrition and can write a diet for athletes is dietitian. Therefore, it will contribute to the performance of athletes to receive nutritional advice from dietitians who are experienced in athlete nutrition. The sports nutritionist should stay up to date on the role of nutrition on training so they can provide athletes with honest and accurate information about the role of nutrition and dietary supplements on performance and training [7]. Therefore, athletes should be referred to a registered dietitian nutritionist for a personalized diet plan [8].

Specific nutritional goals should be set to improve the performance of athletes. Nutritional goals vary from athlete to athlete, the type of sport and the performance expectations of the athlete. The training period of the athlete and the nutrition plan of the competition 4 period also changes. Nutrition goals during competition periods meet the body’s need for fuel and improve performance. Improving the performance of athletes is not a condition to be provided with a daily diet. It is a long process for the athlete to train regularly, adapt to the athlete’s nutrition plan, increase the muscle glycogen stores, and meet the novelties needed during the competition.

Whether you are an athlete or just going to exercise, prefeeding with exercise workouts is important for all levels of exercise. Fluid consumption and the type of fluid before exercise or training are also critical [9]. The importance of hydration for performance is undeniable. The athlete’s body temperature increases during training or competition. The body begins to sweat in response to this condition. With sweating, loss of water and certain minerals occurs in the body. Not only the athlete’s body temperature, but also the temperature and humidity of the environment, such as the circumstances affect the sweating.

Immune system and phytotherapy

Plants have been used in medical treatment throughout human history. Today, interest in herbal treatment has increased all over the world. Plants have also been a guiding resource for synthetic drugs. Viruses, which are the main causes of their disease, trigger a series of diseases by weakening the immune system of the living thing and cause some important diseases [10]. These diseases are a major health issue as effective drugs against Viral infections are still not developed [11]. The effects of antiviral drugs developed today are limited. Given the structural diversity and numerical multiplicity of plant components present in nature, the plant world is a promising resource for new antiviral treatments [12].

There are studies showing that effective results are obtained with Phytotherapy related to strengthening the immune system. Tea made from black elderberry, ginger, sage, black pepper, and balm leaves strengthens the immune system. The flavonoids and anthocyanins in the elderberry plant have an antioxidant effect as well as stimulating the immune system and increasing the body’s resistance [13].

The antiviral effect of Melissa Officinalis aqueous extract, which is common in our country and known as Son weed and is used for the healing effect of herpes especially from daily ailments, against herpes virus was proved by researchers in 2 clinical trials and 3 in vitro studies. Clinical trials for the antiviral effect against Herpes Labialis virus and in vitro studies against HIV, Influenza and Vaksinia viruses, respectively.

As a result of the studies, melissa cream showed positive results in reducing complaints and treating infections in Herpes simplex lesions. The volatile components contained in Sage are known to be beneficial in infections and inflammation (pharyngitis, jinjivitis, etc.) that settle in the mouth and throat [14]. In recent years, the effects of piperidine in black pepper on the central nervous system, stimulants, painkillers, and feverreducing effects have also been identified. Omega-9 fatty acids found in oils such as olive oil and nut oil also positively affect the immune system.

The effects of food on immunity

Vitamin A: Vitamin A is a powerful vitamin in yellow, orange and green vegetables and fruits such as eggs, milk, fish, spinach, oranges, carrots, yesilbiber, apricots, and certain amounts of these foods play an important role in preventing diseases. Vitamin A is a powerful antioxidant vitamin that fights free radicals, promotes skin and eye health, Fights Cancer by blocking DNA mutations in cancerous cells and delays aging. In foods, vitamin A is found as retinol and vitamin A precursor carotene. The daily requirement is 1000mcg for adult male and 800mcg for female.

Vitamin C: Vitamin C helps to remove harmful substances from the body and strengthens the defense system. Green pepper, parsley, Cress, arugula, cauliflower, spinach, orange, lemon, tangerine, rosehip contains plenty of vitamin C. To prevent vitamin C loss, salads should also be prepared just before they are consumed, such as fruit juices. The deficiency can cause symptoms such as immune system, gingivitis, and easy bruising. Conversely, getting enough can help protect against disease and infection, increase iron absorption, and even reduce the risk of painful conditions such as gout. 3 servings of fruit should be consumed every day to increase the consumption of vitamin C, besides adding plenty of lemon salad must not neglect to your meals. The amount required to take Vitamin C daily is 50-75mg per day for adults.

Vitamin E: The most important feature of vitamin E is that it is a powerful antioxidant. Nuts, walnuts, almonds, Yesil seeds, oils, green leafy vegetables, dried legumes are rich in vitamin E. Daily requirement for adults is 8-10mg/day.

Vitamin B12: Vitamin B12, also called cobalamin, is a watersoluble vitamin that is present in every cell of the human body. Vitamin B12 is the largest of the eight vitamin B varieties. B12 deficiency is thought to be one of the leading nutrient deficiencies in the world. Vitamin B12, which protects against depression, benefits our mood, energy levels, memory, heart, skin, hair, digestion and much more. It is also an essential vitamin in adrenal gland insufficiency, enzyme production, formation of multiple metabolic functions including DNA synthesis and hormonal balance, and protection of nervous and cardiovascular systems. The amount of B12 that should be taken daily is recommended for adults between 2-3 micrograms/mcg and 4-7 micrograms/ mcg per day. The amount of need in pregnant women and breastfeeding is increasing.

Vitamin D: Vitamin D strengthens healthy bone structure and immune system, helps prevent depression and insulin resistance, can have anti-cancer properties. The amount of Vitamin D needed to be taken daily is around 4000 units per day and 1000-1500 units in the first age. Vitamin D regulates calcium and phosphorus absorption and metabolism and plays a key role in maintaining bone health [8].

Vitamin K: It is an important fat-soluble vitamin that plays an important role in bone and heart health. It is one of the main vitamins involved in bone mineralization and blood clotting, as well as helping to maintain brain function, maintain a healthy metabolism and protect against cancer. The daily dose of Vitamin K required for adults is 65-80MCG.

Omega-3: Omega-3 fatty acids found in fish, fish oil, nuts and walnuts are a powerful antioxidant, and Omega-9 fatty acids found in oils such as olive oil and hazelnut oil also positively affect the immune system in strengthening the immune system.

Iron: Iron deficiency, with or without anemia, can impair muscle function and limit work capacity 78,81 leading to compromised training adaptation and athletic performance. Suboptimal iron status often results from limited iron intake from heme food sources and inadequate energy intake (approximately 6mg iron is consumed per ~1,000 kcals). 82 Periods of rapid growth, training at high altitudes, menstrual blood loss, footstrike hemolysis, blood donation, or injury can negatively impact iron status. 79,81 Some athletes in intense training may also have increased iron losses in sweat, urine, feces, and from intravascular hemolysis [8].

Zinc: Zinc is one of the most effective minerals that boosts the immune system, reducing the frequency of life-threatening infections. The best sources are animal-derived foods such as red meat and shellfish and liver. Zinc is found in animal protein sources such as meat, fish, eggs, as well as pumpkin seeds and almonds.

Probiotics: Myco organisms that help regulate the digestive system and thus positively affect immunity are called ��probiotics”. Probiotics help the gut’s natural flora to create a barrier against all kinds of pathogens, namely harmful organisms that cause disease. A large part of the immune system’s cells is found in the intestines, and having strong intestines means that the immune system is also strong. Yoghurt contains probiotics that strengthen both the gut flora and the immune system. Because it regulates the intestinal flora, it lowers the risk of colon cancer, and because it strengthens immunity, it increases resistance to allergic diseases. Yogurt has a low lactose content compared to milk. For this reason, yogurt consumption is appropriate for individuals who cannot tolerate milk.

Calcium from yogurt also speeds up fat burning. Yoghurt also contains potassium, phosphorus, riboflavin, iodine, zinc, vitamins A, E and B. This makes yogurt a powerful protective food against gastrointestinal disorders, bad cholesterol leading to hypertension, and cardiovascular diseases. In addition, it was determined that the risk of breast cancer decreased due to the consumption of fermented dairy products, especially yoghurt [15].

Honey, garlic, and black elderberry: Honey is used as a natural remedy for infections in the mouth, throat, and bronchi. Garlic also contains high amounts of saponin, phosphorus, potassium, sulfur, zinc, moderate amounts of selenium, vitamins A and C, and small amounts of calcium, magnesium, sodium, iron, manganese, and B complex vitamins. The drugs prepared from the fruits of black elderberry are used in the treatment of upper respiratory tract infections. Black elderberry has both an immuneboosting effect and an antiviral effect. With the right choice of foods, we consume and the fact that we can fight many diseases with protective or therapeutic plants, we can live a healthier life with the right treatment approaches of specialist physicians and the possibilities of today’s medicine. It is important to remember that herbal treatments and foods may have interactions with the drugs we use, that is, they may decrease and increase the desired effects of the drugs. Before applying these treatments, the physician who has undertaken the treatment should be consulted.

Foods to be avoided in Coronavirus outbreak: Food and beverages that should be limited during this period; sugar and sugary foods and beverages that rapidly increase blood sugar, pastry products including white bread, processed meat products, foods containing excess salt (ready sauces, salty products such as chips, popcorn, salty cookies, etc.). The consumption of alcoholic beverages with high energy content should be limited as much as possible since they can negatively affect the absorption of vitamins and minerals and lead to sleep problems. There is no evidence that alcohol consumption prevents coronavirus infection, and fake drinks containing methyl alcohol instead of ethyl alcohol can cause very serious poisoning [16].

Carbohydrates and athletic performance: Multiple transportable carbohydrates, ingested at high rates, can be beneficial during endurance sports in which the duration of exercise is 3h or more. Carbohydrates are organic compounds composed of carbon, hydrogen, and oxygen elements. Carbohydrates, proteins, and fats meet the body’s energy needs. 55-60% of a healthy individual’s energy needs are provided by carbohydrates (Wallis).

Carbohydrates are converted into glycogen and stored in the body, novelties, and liver. But these stores are limited [17]. Athletes use a range of dietary strategies to improve performance, maximizing glycogen stores is an important strategy for many people [18].

According to the type of sports and the needs of the athlete, the carbohydrate needs of the athlete should be determined and it should be ensured that the athlete consumes the nutrients he needs in time. Only in this way can optimal performance be achieved for the athlete. Carb needs of the athlete; the body type of the athlete, the training situation, the type of sport performed, the season, the pre-season period, the preparation period, the sex of the athlete and the age of the athlete. The formation of the nutrition plan experienced dietitians and the compliance of the athlete with the nutrition plan can contribute to the performance of the athlete. However, it is necessary to evaluate carbohydrate consumption well. Carbohydrate, which is more than the athlete’s need, will be stored as fat in the body. It should be considered that the carbohydrate and energy requirements of the athlete are different during training days, non-training days and race days [19]. The ingestion of a combination of different types of carbohydrate during exercise results in high rates of muscle glucose oxidation (1.5g/min) and can improve intense, shortduration (∼60min), and prolonged (>90min) submaximal steadystate exercise, either by metabolic or neural mechanisms.

Protein and athletic performance: Protein consumption in the immediate pre- and post-exercise period is often intertwined with carbohydrate consumption as most athletes consume foods, beverages, and supplements that contain both macronutrients [8]. Strength and endurance athletes indicate that, in fact, exercise does increase protein/amino acid need. Proteins are one of the three macronutrients that provide the energy people need, such as carbohydrates and fats [20]. The Latin equivalent of the word Protein is the essential nitrogen element for living beings. Protein is the structure of the living cell, which is the smallest part of the body, and the enzymes that catalyze metabolic reactions. Protein is essential for growth since growth means the proliferation of cells [17].

The main determinants of an athlete’s protein need are the training regime and the usual nutritional intake [21]. Protein needs should be properly regulated in the daily nutrition plan of the athlete and the athlete should comply with the specified amounts. The daily recommended amount of protein for a Normal person is 0.8g/kg/day [22,23]. Assuming total energy intake is sufficient to cover the high expenditures caused by daily training, a diet containing 12 to 15% of its energy from protein should be adequate for both types of athletes.

Fat and athletic performance: Fat is a necessary component of a healthy diet, providing energy, essential elements of cell membranes and facilitation of the absorption of fat-soluble vitamins. Body fat and carbohydrate stores provide the major sources of exercise fuel; whereas fat sources (plasma free fatty acids derived from adipose tissue and intramuscular triglycerides) are relatively plentiful. Approximately 9kkal of energy is obtained from fat, which provides twice the energy of carbohydrates and proteins. However, as more oxygen is needed during the conversion of fats into energy compared to carbohydrates, fats are not as favorable energy source as carbohydrates. In our daily diet, excess fat is stored in the body and used to create energy when necessary [24].

Fat is a necessary component of a healthy diet and maintaining an adequate intake of fat is crucial to meeting the nutritional requirements of essential fatty acids and fat-soluble vitamins, vitamins A, D, E and K [22,25]. Oil consumption must be 25% or less of daily energy [26]. For athletic performance, fat consumption must come from at least 20% of total energy, according to Clifford and Maloney [22].

Water and athletic performance: Athletes might gain a competitive edge by drinking water that contained extra dissolved oxygen. The notion stems from observations that oxygen breathing during exercise enhances athletic performance. Water is the most important element after oxygen for human life. Although human can survive for weeks without food; waterless but vitality can be maintained for a few days. The water content of the human body varies between 42-71% according to age and gender. Average 59% of adult human body is water [17].

The water loss varies from person to person during training/ race. Loss of sweat can be monitored by measuring weight immediately before and after exercise. To prevent dehydration, an athlete should drink 5-7 milliliters (mL) per kg of body mass about four hours before the start of an event [22]. Fluid drunk during exercise is necessary to replace fluids lost in sweat. In most cases, sweat loss rates are higher than drinkable during exercise, so most athletes lose fluid [27]. Compared to sports drinks, water can be replaced with sports drinks for shorter activities. Water consumption is very useful for athletes before and during training [28]. In short sports (less than 60 minutes), the best drink is cold water, it is possible to replace the lost electrolytes with nutrients during these periods [29]. Hypohydration and hyperthermia can adversely affect physiological responses to exercise and aerobic exercise performance. However, these effects can be reduced by proper fluid and electrolyte (sodium) consumption [30]. Drinking a sufficient volume of fluid during physical activity to minimize dehydration is the simplest and most effective way to maintain physiological function and improve physical performance [31]. In a dehydrated athlete, the volume of blood circulating in the body decreases.

Vitamin-Mineral and athletic performance: Micronutrients play an important role in energy production, hemoglobin synthesis, protection of bone health, adequate immune function, and protection of the body against oxidative damage. They help for the synthesis and repair of muscle tissue during exercise and recovery [32]. Careful monitoring of the micronutrient condition is also important for the prevention of inadequate fatigue and immune disorder caused by deficiency [33]. Vitamins are essential nutrients for life that provide healthy growth and development. By participating in biochemical and physiological processes in the organism; They help create energy from nutrients, normal functioning of the nervous and digestive systems, protect body health and grow. People must take most of the vitamins from outside because they cannot produce them in their own organisms [24].

Minerals are substances found naturally in the earth’s crust, and some, like vitamins, are very important for your health and can only be obtained from what you eat and drink [34]. Athletes usually do hard physical training and therefore need more energy intake and micronutrients to meet their needs. Mineral deficiency can impair athletic performance [35]. A liquid multivitamin and mineral supplement will improve athlete’s anaerobic exercise performance [8].

Nutritional supplement and athletic performance: The key to healthy and successful athletic performance is a carefully designed, healthy and nutritionally balanced diet and a welldeveloped training program. No quick fixes or shortcuts to success. In general, healthcare professionals note that vitamin supplements are not necessary for the individual for a balanced diet, but can be recommended for some people, such as the elderly, those who don’t eat meat only, and women of childbearing age [36]. In some cases, nutritional supplements may be required for athletes. For example, athletes skipping a certain food due to a food allergy or other medical problem, or athletes on lowercalorie diets may need an additional to meet the recommended daily intake. In addition, dietary supplements may be necessary to treat or prevent a known nutrient deficiency. If a vitamin / mineral supplement is required, it should be part of a total diet management plan and should be prescribed by a sports dietitian or physician [31].

Yarar et al., in his study on elite athletes; athletes use nutritional supplements to increase performance, build muscle and provide fitness. Most of the participants think that the nutritional supplements are useful [37].

Nutrition recommendations for endurance sports: The training diet is to provide nutritional support to allow the athlete to stay healthy and injury-free while maximizing the functional and metabolic adaptations to a periodized exercise program that prepares him or her to better achieve the performance demands of their event. While some nutrition strategies allow the athlete to train hard and recover quickly, others may target an enhanced training stimulus or adaptation [8]. Meeting energy needs is the main nutritional goal of endurance athletes [38]. In endurance athletes to meet the energy required for daily high and intensive training periods and to maintain the necessary muscle tissue; Carbohydrate consumption is important before, during and after training. It is important to prevent protein breakdown and maintain optimal immune function. Before the race, athletes should consume normal or high doses of carbohydrates and practice low intensity. Thus, carbohydrate oxidation capacity is not blunted on race day [39]. It shows that carbohydrate-protein intake increases the performance of multiple sprint sports over carbohydrates, potentially altered through central fatigue or increased protein oxidation [40-42].

Conclusion

Athletes need to consume energy that is adequate in amount and timing of intake during periods of high-intensity and/or long duration training to maintain health and maximize training outcomes. The training diet is to provide nutritional support to allow the athlete to stay healthy and injury-free while maximizing the functional and metabolic adaptations to a periodized exercise program that prepares him or her to better achieve the performance demands of their event. While some nutrition strategies allow the athlete to train hard and recover quickly, others may target an enhanced training stimulus or adaptation. Body carbohydrate stores provide an important fuel source for the brain and muscle during exercise and are manipulated by exercise and dietary intake. Dehydration/hypohydration can increase the perception of effort and impair exercise performance; thus, appropriate fluid intake before, during, and after exercise is important for health and optimal performance. An additional nutritional strategy for events of greater than 60 minutes duration is to consume carbohydrate according to its potential to enhance performance. vitamin and mineral supplements are unnecessary for the athlete who consumes a diet providing high energy availability from a variety of nutrient-dense foods. Athletes should be counseled regarding the appropriate use of sports foods and nutritional ergogenic aids. Such products should only be used after careful evaluation for safety, efficacy, potency and compliance with relevant antidoping codes and legal requirements [8]. Nutrition and Dietetics and Sports Nutrition affect their levels positively based on their minds. Athletes should become conscious about the importance of sports nutrition. Having sufficient level of information will also benefit in applying this information. It will be more effective and effective for the athletes to receive training from dietitians who are experts in this field to raise awareness about sports nutrition. In advanced studies, a weekly food consumption record should be kept along with the body analysis of the athletes should be compared with the nutritional knowledge levels. Athletes should be trained on basic nutritional levels. Training on nutritional needs should be provided according to the branches. From time to time, it should be determined whether the athletes are using their nutrition information correctly or not [19].

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How Does Coconut Water Affect Blood Sugar?

Coconut water has been a popular drink for ages, especially in tropical regions. It's known for its refreshing taste and hydrating properties. But how does it affect blood sugar levels? Let’s dive in!

What is Coconut Water?

Coconut water is the clear liquid found inside young coconuts. It's packed with nutrients, including potassium, magnesium, and some natural sugars. Imagine it as nature’s sports drink! But just how sweet is it? The natural sugars give it a mild sweetness, but it’s not as sugary as soda or many fruit juices.

Can Coconut Water Raise Blood Sugar Levels?

When it comes to blood sugar, many people wonder if coconut water can take them on a rollercoaster ride. The answer? Not exactly! Coconut water does contain sugar, but it’s in a much lower concentration than many other beverages. If you’re keeping an eye on your blood sugar, you’ll want to remember that moderation is key.

The Glycemic Index Factor

The glycemic index (GI) shows how quickly a food can raise your blood sugar. Foods with a high GI can cause spikes, while those with a low GI won’t have the same effect. Coconut water generally falls on the lower end of the GI scale. This means it’s less likely to send your blood sugar soaring like a kite in a thunderstorm.

Nutrients That Help Manage Blood Sugar

Coconut water isn't just about sugar. It’s also loaded with nutrients that could help maintain healthy blood sugar levels.

Potassium

Potassium is essential for heart health and keeps your blood pressure in check. A balanced blood pressure can play a role in maintaining stable blood sugar levels. Think of potassium as a friend helping maintain your body's rhythm.

Magnesium

Magnesium helps your body use insulin better and can improve your blood sugar control. So, coconut water's magnesium content can play a supportive role. It’s like having a solid buddy who always has your back!

Coconut Water vs. Other Drinks

When choosing a beverage, coconut water stands out from sugary sodas and sweetened juices. Those drinks can spike your blood sugar and leave you feeling drained afterwards. Coconut water, on the other hand, hydrates you without causing that wild sugar rush. It’s like choosing a calm lake over a wild river when you’re looking to relax.

How to Enjoy Coconut Water

Here’s where the fun begins! You can enjoy coconut water straight from the coconut or buy it bottled. Just keep an eye on labels. Some bottled versions add extra sugar. If you’re watching your blood sugar, opt for the all-natural, no-added-sugar kind.

A Refreshing Conclusion

Coconut water can be a tasty addition to your diet, especially if you're watching your blood sugar. While it does contain some natural sugars, its low glycemic index and nutrient profile make it a better choice than many sugary drinks. So, next time you’re looking for a refreshing drink, think about reaching for coconut water — your body might just thank you!

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ناریل کے فائدے: صحت کی بہتری کے لئے قدرتی علاج

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ناریل کے فائدے: صحت کی بہتری کے لئے قدرتی علاج

ناریل کے فائدے: صحت کی بہتری کے لئے قدرتی علاج

ناریل ایک نہایت مفید پھل ہے جو دنیا بھر میں مختلف غذاؤں میں استعمال کیا جاتا ہے۔ ناریل میں مختلف وٹامنز، معدنیات، اور فائبر موجود ہوتے ہیں جو ہماری صحت کے لئے بے حد مفید ہیں۔ ناریل کو مختلف طریقوں سے استعمال کیا جا سکتا ہے، مثلاً ناریل کا پانی، ناریل کا تیل، ناریل کا گوشت، اور ناریل کا دودھ۔ آئیے دیکھتے ہیں کہ ناریل کے کیا فوائد ہیں اور یہ کس طرح ہماری صحت کے لئے مفید ہے۔ ناریل کی غذائی اجزاء: ناریل میں مختلف وٹامنز، معدنیات اور اینٹی آکسیڈنٹس پائے جاتے ہیں جو ہماری صحت کے لئے نہایت مفید ہیں۔ ناریل کی غذائی اجزاء میں شامل ہیں: – وٹامن سی: ناریل میں وٹامن سی موجود ہوتا ہے جو جسم کی مدافعتی نظام کو مضبوط بناتا ہے۔ – پوٹاشیم: ناریل میں پوٹاشیم پایا جاتا ہے جو دل کی صحت کے لئے نہایت ضروری ہے۔ – فائبر: ناریل میں فائبر کی موجودگی ہاضمہ کی صحت کے لئے مفید ہے۔ – آئرن: ناریل میں آئرن کی وافر مقدار ہوتی ہے جو خون کی روانی کو بہتر بناتا ہے۔ – میگنیشیم: ناریل میں میگنیشیم موجود ہوتا ہے جو پٹھوں کی صحت کے لئے مفید ہے۔ ناریل کے فوائد: ناریل کے مختلف فوائد درج ذیل ہیں: 1. دل کی صحت کے لئے مفید: ناریل میں موجود پوٹاشیم اور میگنیشیم دل کی دھڑکن کو معمول پر رکھتے ہیں اور بلڈ پریشر کو کنٹرول کرتے ہیں۔ ناریل میں موجود اینٹی آکسیڈنٹس دل کی رگوں کو مضبوط بناتے ہیں اور دل کی بیماریوں سے بچاؤ میں مددگار ثابت ہوتے ہیں۔ 2. ہاضمہ کی صحت کے لئے مفید: ناریل میں موجود فائبر ہاضمہ کی صحت کے لئے بے حد مفید ہے۔ یہ ہاضمہ کو بہتر بناتا ہے اور قبض کو دور کرتا ہے۔ ناریل کا باقاعدہ استعمال آنتوں کی حرکت کو بہتر بناتا ہے اور معدے کی صحت کو بہتر بناتا ہے۔ 3. مدافعتی نظام کی مضبوطی: ناریل میں موجود وٹامن سی اور اینٹی آکسیڈنٹس جسم کی مدافعتی نظام کو مضبوط بناتے ہیں۔ یہ جسم کو مختلف بیماریوں سے بچانے میں مددگار ثابت ہوتے ہیں اور جسم کی عمومی صحت کو بہتر بناتے ہیں۔ 4. جلد کی خوبصورتی کے لئے مفید: ناریل جلد کی خوبصورتی کے لئے بھی نہایت مفید ہے۔ ناریل میں موجود وٹامن سی اور اینٹی آکسیڈنٹس جلد کو نرم و ملائم بناتے ہیں اور جلد کی خشکی کو دور کرتے ہیں۔ ناریل کا استعمال جلد کے داغ دھبوں کو کم کرنے میں مددگار ثابت ہوتا ہے اور جلد کو جوان اور خ��بصورت بناتا ہے۔ 5. وزن کم کرنے میں مددگار: ناریل وزن کم کرنے میں بھی مفید ثابت ہوتا ہے۔ اس میں کم کیلوریز اور زیادہ فائبر موجود ہوتے ہیں جو وزن کم کرنے میں مددگار ثابت ہوتے ہیں۔ ناریل کا باقاعدہ استعمال بھوک کو کم کرتا ہے اور جسم کو ہائیڈریٹ رکھتا ہے۔ 6. جسم کی توانائی کے لئے مفید: ناریل میں موجود قدرتی شکر جسم کو فوری توانائی فراہم کرتی ہے۔ یہ جسم کو توانائی فراہم کرتی ہے اور جسمانی تھکاوٹ کو دور کرتی ہے۔ ناریل کا باقاعدہ استعمال جسم کو توانائی فراہم کرتا ہے اور مجموعی صحت کو بہتر بناتا ہے۔ 7. پرسکون نیند کے لئے مفید: ناریل کا پانی پینے سے پرسکون اور میٹھی نیند سو سکتے ہیں۔ ناریل کے پانی میں موجود معدنیات اور الیکٹرولائٹس جسم کو ریلیکسیشن فراہم کرتے ہیں اور نیند کے معیار کو بہتر بناتے ہیں۔ 8. پیشاب کی نظام کی بہتری: ناریل کا پانی پیشاب کی نظام کو بہتر بناتا ہے اور جسم سے زہریلے مواد کو خارج کرتا ہے۔ یہ گردوں کی صحت کے لئے بھی مفید ہے۔ ناریل کے استعمال کے طریقے: ناریل کو مختلف طریقوں سے استعمال کیا جا سکتا ہے: – تازہ ناریل کھائیں: تازہ ناریل کھانا سب سے بہتر طریقہ ہے۔ – ناریل کا پانی: ناریل کا پانی پینا بھی مفید ہے۔ – ناریل کا تیل: ناریل کا تیل استعمال کریں جو جلد اور بالوں کے لئے مفید ہوتا ہے۔ – ناریل کا دودھ: ناریل کا دودھ مختلف پکوانوں میں استعمال کیا جا سکتا ہے۔ دیگر مفید غذائیں: ناریل کے علاوہ دیگر مفید غذائیں بھی ہیں جو صحت کے لئے نہایت مفید ہیں: – بادام: بادام میں موجود وٹامن ای اور فائبر ہاضمہ کی صحت کے لئے مفید ہیں۔ – اخروٹ: اخروٹ میں اومیگا 3 فیٹی ایسڈز اور اینٹی آکسیڈنٹس پائے جاتے ہیں جو دماغی صحت کے لئے مفید ہیں۔ – سیب: سیب میں موجود وٹامن سی اور فائبر ہاضمہ کی صحت کے لئے مفید ہیں۔ آخر میں: ناریل ایک نہایت غذائی پھل ہے جو صحت کے لئے بے حد مفید ہے۔ اس میں موجود وٹامنز، معدنیات، اور اینٹی آکسیڈنٹس جسم کی صحت کو بہتر بناتے ہیں اور مختلف بیماریوں کے علاج میں مددگار ثابت ہوتے ہیں۔ ناریل کا باقاعدہ استعمال جسم کو توانائی فراہم کرتا ہے، ہاضمہ کو بہتر بناتا ہے، پرسکون نیند فراہم کرتا ہے، اور مجموعی صحت کے لئے مفید ثابت ہوتا ہے۔

[juniperpublishers-nutrition]

Effects of Probiotics on Maintaining Human Health

Abstract

The purpose of this publication is to review the beneficial impact of probiotics and their role in humans’ diet. Besides, introducing the dietary sources and the role of prebiotics is included in this manuscript, as well. Pro- and prebiotics are significant also in health maintenance, they have a good influence on immunity, they decrease the occurrence of several chronic diseases, accordingly, applying them in healthy diet is not negligible either. Hopefully, my manuscript contributes to popularizing functional foods, mainly fermented products. It also meant the motivation to create this review.

Keywords: Probiotics; Prebiotics; Healthy diet; Fermentation; Functional foods

Introduction

Fermented dairy products their benefits can be found in several literature. Their beneficial impact for the organism is due to mainly the useful bacteria. Probiotics can restore the composition of gut microbiota [1], thus they help preserve the activity of the immune system [2]. Also, they serve in preventing several chronic diseases, and in supplementing the treatment. For instance, they are applied in cosmetics industry, pharmaceutical industry, feed industry and food industry; their outstanding representatives are Lactobacilli and Bifidobacteria. In my manuscript their effect on human organism are reviewed, and those possibilities are revealed which may be the part of everyday diet. I believe it is essential to highlight the role of both pre- and probiotics in humans’ diet, how they contribute to maintaining healthy lifestyle.

Role of prebiotics in humans’ diet

Prebiotics are non-digestible oligosaccharides (e.g. inulin, fructo oligosaccharides), which help the probiotics with colonization, prevent the establishment of pathogens, and help the production of short-chain fatty acid. Besides, they are also the nutrition of probiotics. In some cases, they are complemented by means of food supplement, so they appear as symbiotic, where there are pre- and probiotics together [3]. Their primary dietary sources are the nutrition with high fibre contents, mainly vegetables and fruit (e.g. oat flakes, apples, plain chocolate, walnut), that also induce increase in beneficial intestinal bacteria [4].

Beneficial effects and dietary sources of probiotics

It is worth to get to know the proper diet, namely those of consuming probiotics, in childhood. Then, as part of getting to know the healthy diet, foods containing probiotics [5], mainly fermented dairy products are also promoted. Beneficial bacteria have a role principally in establishing gut microbiota. They prevent the colonization of pathogens, ensure the integrity of permeability, control bowel motility [6], and help the immune system with normal function, and thus with maintaining the intact gut microbiota, as well. Beside aiding the digestion, several literatures is about probiotics used in cosmetics industry, which have a role in protecting the skin and maintaining its health [7]. Moreover, they produce antimicrobial agents and influence metabolic pathways, also they reduce the risk of cancer [8]. Among dietary sources fermented foods (yoghurt, kephir, leavened bread) outstand [9]. Probiotic content of functional foods can be increased with enrichment, as well.

Conclusion

The most important purpose of my manuscript is to review the beneficial impacts of probiotics, their role in human organism, and to give dietary advice, that can help to consume more in everyday diet. I believe it is essential to highlight the importance of prebiotics and their dietary adaptability that also contributes to maintain the gut microbiota. I am convinced and several literatures proves that dietary adaptation of pre- and probiotics has a significant role in preventing and treating digestive disorders. I hope, my manuscript contributes to popularizing agents used also as part of healthy diet.

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[morethansalad]

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[certifiedceliac]

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[storedapear]

Coconut Chronicles: Unlocking the Hidden Nutritional Secrets

When you think of coconuts, what comes to mind? Perhaps tropical beaches, refreshing coconut water, or a rich, creamy curry? While coconuts are often associated with indulgence or exotic dishes, these humble fruits are brimming with nutrients that deserve a closer look. Let’s dive into the world of coconuts and uncover their hidden health benefits!

Breaking Coconut Myths

One of the most common misconceptions about coconuts is that they’re unhealthy due to their high fat content. It’s time to bust that myth! Coconuts contain a unique type of fat called medium-chain triglycerides (MCTs). Unlike the long-chain fats found in most other foods, MCTs are quickly absorbed by the body, providing an immediate source of energy. They’re even linked to supporting weight loss and improving metabolism.

Another myth is that coconuts are too high in calories to be considered a healthy food. While it’s true that coconuts are calorie-dense, their high fiber content helps you feel fuller for longer, reducing the likelihood of overeating. In short, coconuts can actually support a healthy lifestyle when enjoyed in moderation.

The Nutritional Powerhouse

Coconuts are packed with essential nutrients that can boost your health in several ways. Here are some of their standout components:

Fiber: A single serving of coconut provides an impressive 36% of the recommended daily intake of fiber. This makes coconuts an excellent choice for digestive health, helping to keep things running smoothly.

Lauric Acid: This medium-chain fatty acid has potent antimicrobial and anti-inflammatory properties. Lauric acid can help combat infections and may reduce inflammation in the body. Coconut oil, in particular, is a rich source of lauric acid.

Manganese: Coconuts are a great source of manganese, a mineral essential for bone health. Manganese plays a key role in the metabolism of calcium and vitamin D, helping to strengthen bones and prevent deficiencies.

Vitamins and Minerals: Coconuts are rich in vitamins C and E, as well as potassium, iron, and magnesium, contributing to overall health and vitality.

Whole Coconuts vs. Processed Products

While coconuts themselves are a natural, whole food, it’s worth noting that some coconut products are more processed than others. Shredded coconut, coconut oil, and coconut milk are common examples. While these can still be healthy, they’re best used in moderation. If you want to maximize the health benefits, try incorporating fresh coconut into your diet. It’s as natural as it gets and retains all its original nutrients.

Practical Ways to Enjoy Coconuts

Coconuts are incredibly versatile and can be used in a variety of dishes. Here are some simple ideas to get you started:

Coconut Oil: Use it as a cooking oil or substitute it for butter in baking recipes.

Coconut Water: A natural electrolyte drink that’s perfect for hydration after a workout.

Fresh Coconut Slices: Enjoy them as a snack or add them to smoothie bowls for a tropical twist.

Coconut Milk: Use it to create creamy soups, curries, or even frothy coffee.

Experiment with different forms of coconut to find what works best for your taste and lifestyle.

Why Coconuts Deserve a Spot in Your Diet

From their healthy fats to their high fiber content and essential minerals, coconuts are truly a nutritional powerhouse. They can support digestive health, enhance your immune system, and even help with weight management. Despite common misconceptions, coconuts are far from unhealthy—in fact, they’re a superfood worth celebrating.

Final Thoughts

Coconuts are more than just a tropical treat; they’re a treasure trove of health benefits waiting to be explored. Whether you’re sipping coconut water, cooking with coconut oil, or snacking on fresh slices, there are countless ways to incorporate this amazing fruit into your diet.

So, the next time you see a coconut, remember its incredible nutritional value. It’s time to give coconuts the recognition they deserve. Ready to embrace the health benefits of coconuts? Explore premium nutrition products and more at Dapear.com.

[nourishcolourbites]