Black Pepper : Benefits and Side effects

What is Black Pepper?

The most common and widely used spice for seasoning throughout the world is pepper. It is delicious and helps enhance the flavor of anything it is sprinkled on. The origins of this berry are as delicious and complex as its flavor. Although it is native to the Malabar region of India, yet the nostrils of Ramses the Great were found filled with it (1303-1213 BC).Proof that it was used in the mummification process.

There is archeological proof that pepper has been in use since 2000 BC and also text has been found that show trade of pepper from India to the Greeks and the Romans. Romans soon started making it a part of almost 80% of its recipes, though Pliny the Elder was not necessarily a fan. After the fall of the Roman Empire, the Arabs took over the spice trade. They wanted to maintain a monopoly in trading pepper and did so by making up fictional stories regarding the procurement of the spice.

Benefits of black pepper

1. Help Fight Depression

Black pepper contains a compound called piperine, which is very beneficial for people suffering from depression. It also helps improves brain functions and helps enhance memory.

There have been studies published in medical journals such as the Journal of food and chemical toxicology. Regular intake of black pepper helped alleviate depression, significantly enhancing brain functionality.

2. Helps with Digestion

The body secretes an acid called the hydrochloric acid, which is essential to the digestion process. Black pepper is known to increase the secretion of this acid, which helps the body to digest food. It helps prevent intestinal gas production and stimulates sweating and urinating, which helps remove toxins from the body. Black pepper is a carminative that promotes good gut health.

3. Nutrient Absorption

Consumption of black pepper helps the body absorb more nutrients from other foods. Using black pepper with fruits, vegetables or any other dish will help the body absorb the nutrients to their full potential.

4. Treating Ulcers

Peptic ulcers are the worst kind and can cause a lot of discomfort to the patient. Black peppers are rich in antioxidants and are anti-inflammatory, which helps soothe peptic ulcers. Black pepper helps strengthen the mucosal defense. It is also found to fight problems that arise due to ethanol.

5. Get Rid of The Extra Pounds

Fat cells need to be broken in order to lose weight. The outer dark layer of peppercorn speeds up the breaking down of these fat cells and helps increase your metabolic rate. This, in turn, leads to weight reduction. Due to its carminative properties, it also helps rid the body of the intestinal gases and reduces bloating.

6. A Cough and Sore Throat Remedy

Black pepper has expectorant properties that help reduce symptoms associated with cough and other respiratory issues. It is often recommended as an ingredient in DIY cough remedies. The best way to use it when you have a bad case of the cough is to add a quarter teaspoon to a tablespoon full of honey, mix thoroughly and eat.

7. Promotes a Healthy heart 

Black pepper is often recommended by doctors to add to food for patients suffering from heart diseases.  What it does is it removes the cholesterol build up in the arteries.  This helps prevent a medical condition called atherosclerosis, which is the main cause of people suffering heart attacks.

8. Soothes Toothaches 

Another one of black peppers amazing uses is reducing toothaches and other gum related diseases. As it has antimicrobial and antibacterial properties it prevents the spreading of bacteria in the mouth and can be applied to the painful area mixed with salt.

9. Beneficial in Preventing Gray Hair

Graying hair is an issue that is being faced by many young children as well. Black pepper can be used to prevent this from happening. The recipe is simply to mix a quarter teaspoon of black pepper in half a cup of yogurt. Massage it into the scalp and let it sit for half an hour. Then rinse thoroughly. The regular use of this concoction will have a significant effect.

10. Effective for Arthritis Patients

Black pepper essential oil when applied to the skin has a warming sensation, which helps your blood circulation. It can be used by patients suffering from arthritis to get rid of the pain. It also helps remove uric acid like toxins from the body, which is very harmful to people with arthritis.

11. Black Pepper and Skin

Black pepper is packed full of healthy nutrients for the body. The regular consumption of this spice will help achieve a glowing complexion and happy skin. It can also be used as an exfoliator added to honey or yogurt.

Top 10 Black Pepper Side Effects:

These are but a few of the health benefits of black pepper. But as they say too much of a good thing can be bad too! So is the case with black pepper. Till you control the amount of black pepper intake, all is good. But black pepper can cause some serious and some not so serious side effects, if not taken in moderate quantity. Here’s a list of all that can go wrong with too much black pepper:

1. Creates Burning Sensation In Stomach:

Well, we all know that black pepper is ‘hot’. Common sense tells us that we should limit the use of black pepper in our dishes. But, sometimes common sense takes a back seat! In such a case, the overuse of black pepper can lead to severe burning in the stomach. Don’t worry, the burning will pass, it’s just temporary. Just be careful next time!

2. Can Cause Death:

Now, this is one of those rarest of rare cases. But if pepper is consumed directly, it can get into the lungs and cause death, especially in children. So it is advised to eat black pepper by mixing it with your food.

3. Creates Burning Sensation In Eyes:

Remember black pepper is hot! So avoid applying black pepper directly on your skin.or else accidentally if it gets into your eyes, it may cause burning and redness, both on your skin and eyes.

4. Contraindication With Certain Drugs:

Patients taking cyclosporine A, cholinergic, digoxin, and cytochrome P450 should avoid consuming black pepper.

5. Gastrointestinal Disorders:

Black pepper may upset the stomach or cause gastrointestinal problems. So, patients suffering from gastrointestinal disorders should avoid taking black pepper.

6. May Lead To Respiratory Problems:

One must not inhale black pepper as it may lead to respiratory problems like respiratory irritation, asthma, etc.

7. May Cause Irritation:

In some rare cases, the intake of black pepper can lead to skin irritation with symptoms like itching, swelling, and redness in skin.

8. Difficulties During Pregnancy And Breastfeeding:

If you are pregnant, your body is already sensitive to spices. So try and stay off black pepper. If you are craving the flavor, add some to your favorite dish, but in minimal quantities. The hot flavor and taste of black pepper can be transferred into breast milk. So, unless you want to give your infant a crash course in Indian spices, stay away from black pepper if you are breastfeeding.

9. Increases Skin Dryness:

Black pepper should not be consumed in large quantities as it can dry the skin. If you have dry skin, too much black pepper is certainly a no-no!

10. Avoid During Summers:

Summers are hot, don’t add to it! Black pepper can increase the body heat and can even lead to bleeding noses. So, say no to black peppers during the hot summer months.

If you weigh in the pros and cons of consuming black pepper, the pros will win hands down! The only way black pepper can harm you is if you consume too much of it,which is an unlikely scenario. So, enjoy your favorite spice in moderation!

Did you know about these side effects of black pepper? Do you know any other black pepper side effects? Share with us in the comments section below.

Bananas : Health benefits, pros and cons

Banana is one of the most commonly available fruit across the year. It can be used as fruit and vegetable in India. Coconut and banana is common fruit sold near temples across India.

Aside from being very nutritious, they are also a highly convenient snack food.

Nutritional Values

Potassium: 9% of the RDI

Vitamin B6: 33% of the RDI

Vitamin C: 11% of the RDI

Magnesium: 8% of the RDI

Copper: 10% of the RDI

Manganese: 14% of the RDI

Net carbs: 24 grams

Fiber: 3.1 grams

Protein: 1.3 grams

Fat: 0.4 grams

Health benefits of banana

1. High Fibre Content

Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

2. Heart Health

High fibre foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).

3. Ease in Digestion

According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.

4. Powerhouse of Nutrients

Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.

5. High Source Of Potassium

The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties - it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So make sure you add bananas to your daily to keep your heart and brain healthy, plus for more stabled blood pressure.

6. Blood Pressure

It is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it an ideal for those undergoing this condition. But make sure you consult your nutritionist or doctor before you add it o your diet.

7. Helps Fight Anaemia

Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key. 

Risks

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Basil (Tulsi/Sabja) : Benifits and Side effects

Health benefits of holy basil

Basil is one of the most commonly consumed herbs and one of the most well-loved herbs as well! Basil has the ability to add a nice Italian flare to just about any dish and tastes amazing chopped and added to a freshly made vegan pizza. What most people don’t know is that as they are enjoying basil they are actually doing their body some good! Not only does it tastes amazing; there are also some amazing health benefits of basil that many do not know about. So, go ahead and continue to enjoy your basil it’s helping you in more ways than one.

Here are some of the amazing health benefits of basil you never knew:

Basil Contains Powerful Antioxidants

This may be surprising considering many people associate antioxidants with things like berries, but guess what? One of the best health benefits of Basil is that it is another excellent source of antioxidants as well! Basil contains water soluble flavonoids called rientin and viceninare which can help to protect white blood cells. Basil has also been known to help fight free radical damage. 

Basil is an Anti-inflammatory Herb

Here’s another excellent anti-inflammatory herb to add to the list! Inflammation has become a widespread issue seen today and is the root cause of nearly every chronic disease. Consuming foods to cool inflammation is essential for optimal health. The essential oils in basil are what’s responsible for helping to beat inflammation.

Basil may Help Fight Cancer

Another plant-based herb that has the ability to help the body fight cancer! Studies have been published in the journal of Nutrition and Cancer stating that basil contains phytochemicals which may be able to naturally help prevent cancer! 

Basil Contains Natural Antibacterial Properties

If you’re looking for a natural way to boost your immune system or fight off pre-existing infections, basil may do the trick! Basil extract has even been shown to help in inhibiting resistant strains of bacteria that are unable to respond to antibiotics. Pretty amazing, right!

Basil Acts as a Natural Adaptogen

Adaptogenic herbs help your body deal with stress, and with the amount of stress seen today everyone needs some help balancing stress loads! Studies have now shown that basil may have the ability to act as an adaptogen to help the body more efficiently handle stress.

 It’s truly amazing what plants can offer concerning health. Never underestimated the power of nature. The ability to heal and promote health may be as simple as turning to plant-based and whole food products.

Health Benifits of basil seeds

1. Helps in Weight Loss

Sabja seeds are known to be rich in alpha-linolenic acid (ALA), which comes from high levels of Omega-3 fatty acids present in the seeds. These acids help in boosting the fat burning metabolism in the body. It is also full of fibre, so keeps your stomach satisfied for longer and prevents unwanted cravings. You can add it to a bowl of yoghurt or sprinkle some in a fruit salad as a pre-meal snack to control appetite.

(Also Read: Here's Why You Should Drink Fennel Seeds Water)

_{Sabja seeds benefits: Sabja seeds are known to be rich in alpha-linolenic acid}

2. Reduces Body Heat

In some Asian countries like Thailand, sabja seeds are used to make a drink along with water, sugar, honey and sometimes coconut milk. It is a great drink to sip on to beat the scorching summer heat. They are one of the best body coolants. They are known to lower your body heat, which is why people often add them to refreshing drinks like nimbu paani, sherbets or milkshakes.

(Also Read: How To Reduce Body Heat: Effective Tips)

_{Sabja seeds benefits: It is a great drink to sip on to beat the scorching summer heat​}

3. Controls Blood Sugar Levels

Sabja seeds are considered to be good for type 2 diabetics as it is known to keep a check on blood sugar levels. They slow down the metabolism of your body and thus controls the conversion of carbohydrates into glucose. You could simply mix soaked basil seeds in a glass of milk and have it for breakfast. It makes for a wonderful healthy drink.

(Also Read: Sneaky Foods That Raise Blood Sugar Levels)

_{Sabja seeds benefits: Sabja seeds are considered to be good for type 2 diabetics} 

4. Relieves Constipation and Bloating 

Sabja seeds are known to naturally detox your body and regulate smooth bowel movements. What really works is having a glass of milk with some sabja seeds before going to bed for a couple of days. It acts as a stomach cleanser.  They contain volatile oils that help in relieving gas from the gastrointestinal tract and aids in digestion.

(Also Read: 8 Remedies For Constipation And Bloating)

_{Sabja Seeds benefits: Sabja seeds are known to naturally detox your body and regulate smooth bowel movements​}

5. Treats Acidity and Heartburn

Sabja seeds soothe stomach burn and their diuretic functions flush out the toxins from your body. They neutralise the acidic effect of HCL in the body and bring relief. Soaked sabja seeds are full of water and they help in soothing the stomach lining and thus relieves the burning sensation.

(Also Read: Foods That Will Keep Acidity At Bay)

_{Sabja seeds benefits: Sabja seeds soothe stomach burn and their diuretic functions​}

6. For Healthy Skin and Hair

Sabja seeds crushed into coconut oil and applied on affected areas help in treating several skin infections like eczema and psoriasis. Crush the seeds, without soaking it, in a cup of coconut oil and warm it for a few minutes before using. Eating basil seeds regularly helps your body secrete collagen, which is required to form new skin cells as and when they are damaged due to normal wear and tear. Sabja seeds are full of iron, Vitamin K and protein. These minerals are essential for long and strong hair. Protein and iron also promotes hair growth and adds volume.

_{Sabja seeds benefits: Sabja seeds crushed into coconut oil and applied on affected areas​}

7. Cures Cough and Flu

Sabja seeds have an antispasmodic property, which means that they soothe tension in the spasmatic muscles and relax them. This way they help in controlling whooping cough. They strengthen the immunity of the body. Flavonoids like vicenin, orientin and beta carotene fortify the body’s defense system.

_{Sabja seeds benefits: Sabja seeds have an antispasmodic property}


Note : A word of caution. Children and pregnant women should avoid consuming sabja seeds. Young kids could choke on these seeds, if they are not mixed well with water. In case of pregnant women, these seeds are known to lower down the levels of estrogen in the body. It is best to consult your doctor if you’re pregnant or suffering from any other ailments before adding sabja seeds to your diet.

Date Palm (Dates and its health benifits)

Phoenix dactylifera, commonly known as date or date palm, is a flowering plant species in the palm family, Arecaceae, cultivated for its edible sweet fruit. Although its exact place of origin is uncertain because of long cultivation, it probably originated from the Fertile Crescent region straddling between Egypt and Mesopotamia. The species is widely cultivated across Northern Africa, the Middle East, The Horn of Africa and South Asia, and is naturalized in many tropical and subtropical regions worldwide.P. dactylifera is the type species of genus Phoenix, which contains 12–19 species of wild date palms, and is the major source of commercial production.

Date trees typically reach about 21–23 metres (69–75 ft) in height,growing singly or forming a clump with several stems from a single root system. Date fruits (dates) are oval-cylindrical, 3–7 cm (1.2–2.8 in) long, and about an inch (2.5 cm) in diameter, ranging from bright red to bright yellow in color, depending on variety. They are very sweet, containing about 75 percent of sugar when dried.

Dates have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE. The total annual world production of dates amounts to 8.5 million metric tons, countries of the Middle East and North Africa being the largest producers.

What is Dates?

When many people think of dates, they usually think of them as snack or sweet treats, without any real significance in a diet. However, this is not true, as dates are nutritional powerhouses and should be consumed more often and taken advantage of. Dates actually come from a type of palm tree, and seems to have originated in the Middle Eastern area of Iraq. Regardless of their origin, dates have multiple uses beyond that of health, but the benefits we are interested in stem from the support it can offer the human body.

Nutritional Values of Dates

Dates are extremely nutritious, possessing the following Nutritional profile per 100g serving size:

Calories- 277
Protein 1.81g- approx. 3% RDI
Total Fat 0.15 g- <1% of RDI
Carbohydrates 74.97 g- 58% RDI
Dietary Fiber 6.7 g- 18% RDI
Folic Acid- 15 µg
Niacin 1.610 mg
Vitamin A- 149 IU
Vitamin K- 2.7 µg
Potassium- 696 mg
Calcium- 64 mg
Magnesium- 54 mg
Phosphorus- 62 mg

Dates also contain many more vitamins and minerals, but in very small amounts and not sufficient to meet your daily recommended intake.

1. Help Relieve Constipation

Dates are used traditionally in many parts of the world as a natural laxative to relive occasional constipation. Though they can be consumed as is, it is believed that by soaking them overnight and reducing the consistency to that of a sticky syrup provides greater benefit (although this is yet to be proven).

Regardless of how you choose to consume them, their use as natural laxatives is likely due to their high levels of soluble fiber, which absorb water as it transits through the intestinal tract. When it eventually enters the colon, the remnants of this fiber hydrate hardened feces and allow easy expulsion.

2. Provide A Rapid Energy Source

Dates are comprised of a large proportion of simple sugars, being mainly in the form of glucose and fructose, which are used heavily for energy by the body. Consuming a few dates prior to exercise or strenuous activity ensures that your brain and muscles have enough energy to perform at a high intensity.

Dates are also convenient to keep if you are a diabetic, as their sugars are rapidly absorbed into the blood for use in the case of an event where your blood sugar drops too low, too fast. They should not be consumed frequently if you struggle to keep your blood sugar under control, as their generous carbohydrate content can add to your diabetes woes.

3. Help Prevent Night Blindness

Many people struggle with vision under poor lighting conditions even though their eyes may physically be in great shape. This has many causes, but among them are those caused by a deficiency of Vitamin A or its related carotenoids anti-oxidants.

Dates can also play an important role in delaying macular degeneration of the eye as a result of aging, helping preserve vision for a longer time.

4. Help Control Cholesterol Levels

There are actually many different varieties of dates, with differing nutritional profiles among some of them. By far, the most common variety is the medjool type, but another called the Hallawi has shown potential in reducing blood cholesterol levels. The Hallawi variety also possesses a greater proportion of catechins, compounds related to those in tea that have a cholesterol lowering effect.

They simultaneously reduce levels of bad the bad cholesterol LDL, and raise concentration of good HDL, even though they have a relatively high sugar level. In addition, dates also prevent oxidation of cholesterol, which in turn reduces the likelihood of atherosclerotic deposits getting larger in blood vessels. This 1-2 punch can reduce the incidence of heart disease significantly.

5. Help To Control Blood Pressure

One striking feature of dates is that their sodium content is so low it can be considered negligible, while they contain more than enough potassium. We know that excessive sodium (salt) is a major contributing factor to high blood pressure, but potassium exerts a controlling effect, helping promote sodium excretion. As a result, since dates are rich in potassium but not sodium, it creates a scenario that promotes the excretion of sodium and excess water, regulating blood volume and blood pressure.

6. Preserve Healthy Intestinal Microbiome

The intestines are populated by a diverse population of micro-organisms, many of which are essential to our survival and health, and for breakdown and assimilation of nutrients. These micro-organisms can become suppressed for many reasons, ranging from disease to use of medication. We need to ensure these bacteria get sufficient nutrition, which dates capably supply. Dates contain soluble fiber which is converted into pre-biotic nutrition for these bacteria, in order for them to properly replicate and colonize the intestines. Supplying adequate nutrition also supports your immune system, which in turn will boost your natural resistance.

7. Preserve Bain Function In The Elderly

Degeneration of brain tissue is an accepted reality of aging, although it does not need to be the case. Many of these adverse changes are related to excessive inflammation, which can be slowed down if the effects of cortisol and other oxidants are controlled. Dates are known to be excellent buffers of cortisol, reducing the inflammatory influence of it. Diseases such as Alzheimer’s and Parkinson’s have an inflammatory component which can be reduced if you control excessive inflammation in the body.

8. Reduce The Risk Of Developing Colon Cancer

Colon cancer’s development depends on several factors, such as inflammation, frequency of bowel movements and overall health of your intestinal flora. Dates have proven themselves to be beneficial on all these factors, promoting regularity, helping nourish your intestinal bacteria and decreasing the body’s inflammatory response. Colon polyp formation is reduced, which while benign, do have the potential of turning cancerous under the right conditions.

9. Support A Healthy Pregnancy

Pregnancy is a time when caloric needs increase, along with nutritional requirements. Dates are relatively high in calories from carbohydrates, and are excellent sources of folic acid. Folic acid is necessary for prevention of neural tube defects and for proper development of the fetal brain. Consuming a few dates every day is an excellent way to offer prenatal support to your young.

10. Dates Improve Bone Health

There are plenty of foods that supply calcium, which dates have, but there are far fewer that supply Vitamin K, an important co-factor in blood clotting and necessary for proper bone mineralization. Dates also contain magnesium, another mineral that helps to reinforce the structural integrity of bone tissue.

11. Have Anti-Aging Effects

Aging is a normal process that cannot be stopped. However, this does not mean that you should let it run amok- or worse experience accelerated or early onset signs of aging, as dates offer great support. The carotenoid anti-oxidants contained within dates preserve skin health, and can acts as UV light reflectors, blocking the damage caused by the sun.

Anti-oxidants helps to prevent accelerated fraying of the ends of chromosomes, which is a major contributing factor to when the signs of aging really step in. these “telomeres” allow for regeneration of cells and protect the chromosome from damage.