Top 10 Health Benefits of Black Pepper

Black pepper (scientific name: Piper nigrum) is a hot, pungent spice with a host of health benefits. In fact, it is used extensively in Ayurvedic medicine.

It has an active component called piperine that gives black pepper its characteristic taste. Plus, it contains iron, potassium, calcium, magnesium, manganese, zinc, chromium, vitamins A and C, and other nutrients.

Black pepper usually is added to savory dishes when they are done cooking, otherwise its volatile oils tend to evaporate and diminish its flavour. Freshly ground black pepper has the most flavor. Peppercorns work well in soups, stews, marinades, and other sauces that are cooked slowly.

Here are the top 10 health benefits of black pepper.

1. Increases Nutrient Absorption

The piperine in black pepper enhances the bio availability of various nutrients such as vitamins A and C, selenium, beta-carotene, and others, thereby improving your overall health. Bio availability refers to the amount of a nutrient or supplement that is absorbed by the body.

For example, researchers have found that it can increase the bio availability of the compound curcumin (found in turmeric) twentyfold. Curcumin helps fight cancer, infection, and inflammation.

Moreover, piperine stimulates amino acid transporters in the intestinal lining and inhibits enzymes that help metabolize nutritional compounds. It also prevents the removal of substances from cells and reduces intestinal activity, so more substances enter the body in active form and remain available for use.

2. Improves Digestion

Black pepper stimulates the taste buds and increases the secretion of hydrochloric acid in the stomach, which in turn aids proper digestion. Interestingly, most digestive problems are caused by a lack of hydrochloric acid rather than excess amounts of it.

By improving digestion, black pepper relieves issues like colic, bloating, indigestion, flatulence, and constipation. It also has antibacterial qualities that help treat intestinal diseases caused by bacteria.

3. Stimulates Appetite

Besides adding flavor to your food and promoting digestion, black pepper works as an appetite stimulant. Research has shown that black pepper helps improve the appetite through olfactory stimulation. This makes it an excellent, simple remedy for those with a poor appetite.

An Ayurvedic remedy specifically for this purpose calls for consuming a mixture of one-half teaspoon of black pepper and one tablespoon of jaggery powder (gur). Take this remedy on a regular basis till you see improvement.

4. Facilitates Weight Loss

Although it stimulates the appetite, black pepper also can help you lose weight. The outer layer of peppercorns contains phytonutrients that encourage the breakdown of fat cells.

A 2010 study of the effects of piperine on the metabolism of mice revealed that it suppresses fat accumulation in the body. Also, by improving your metabolism this fat-free food can help you burn calories.

In addition, being a diuretic and diaphoretic herb, it promotes urination and perspiration, which in turn help flush toxins and excess water from the body.

5. Relieves Gas

Being a carminative, black pepper relieves stomach gas and also helps prevent gas formation.If you are prone to stomach gas, try spicing up your food with black pepper instead of chili powder or peppers.

To cure indigestion and heaviness in your stomach, you can have a glass of buttermilk mixed with one-quarter teaspoon each of black pepper and cumin powder.

You can also massage your belly with black pepper oil mixed with carrier oil (a base oil) to relieve gas pain.

6. Helps Clear Congestion

Black pepper can be used to clear up a stuffy nose and congestion as it helps loosen phlegm. It also has antimicrobial properties, which is why black pepper is included in various cough and cold remedies.

Simply drink a glass of lukewarm water mixed with one-half tablespoon of black pepper powder, two or three times a day to clear the respiratory system.

Alternatively, you can try steam inhalation from a pot of hot water mixed with some black pepper and eucalyptus oil.

Another simple remedy is to sniff a mixture of black pepper and a few drops of sesame oil. It will induce sneezing but clear your sinuses.

7. Combats Arthritis

The piperine present in black pepper is highly beneficial for treating arthritis due to its anti-inflammatory and anti-arthritic properties.

In addition, this wonderful spice improves circulation, thereby preventing or reducing joint pain caused by poor circulation. Researchers have also found that black pepper helps reduce the perception of pain and arthritic symptoms.

8. Fights Cancer and Prevents Other Diseases

Black pepper has antioxidant qualities that fight cancer, particularly colon and breast cancer. A study done at St. Louis University in Missouri found that black pepper can help inhibit colon cell proliferation due to its significant anti-proliferative activity. Furthermore, its polyphenol content protects against high blood pressure, diabetes, and cardiovascular disease.

9. Works as a Natural Antidepressant

The piperine in black pepper acts as an antidepressant by increasing serotonin production. Serotonin is a neurotransmitter important for mood regulation. Low levels of serotonin are associated with depression.

Moreover, piperine increases beta-endorphins in the brain and promotes mental clarity. Endorphins work as natural painkillers and mood elevators. They reduce stress and promote a feeling of wellness that alleviates anxiety and melancholy. So, add black pepper in your daily meals to improve your cognitive functioning and lift your mood.

10. Treats Teeth and Gum Problems

As it reduces pain and inflammation, you can use black pepper with its partner salt to reduce gum inflammation along with problems like bad breath and bleeding gums.

Just mix equal amounts of both salt and pepper in a few drops of water, and massage your gums with the mixture. To alleviate a toothache, mix a pinch of black pepper powder in clove oil and apply it on the affected area.

9 Amazing Benefits of Coriander Seeds

Coriander leaves are an integral part of the Indian kitchen. We regularly use coriander seeds as a spice or coriander leaves for garnishing curries, salads or soups.

Coriander is a great source of potassium, iron, vitamin A, K and C, folic acid, magnesium and calcium. Therefore it is known all over the world for its medicinal properties. Read on to learn about the various health and skin benefits of coriander seeds.

1. Aids in digestion:

Coriander seeds as well as fresh coriander leaves help in healthy digestion. It has anti-oxidant properties which promotes healthy functioning of the liver and bowel movements. It helps in the production of digestive enzymes and juices. If you suffer from stomach indigestion, include coriander seeds in your diet.

Soak a handful of seeds in water for a day. Filter out the seeds and drink the coriander water on an empty stomach daily to cure indigestion.

2. Good source of Vitamin C:

Coriander is a rich source of many essential vitamins like folic acid, vitamin C, vitamin A and beta carotene. Studies have shown that coriander leaves and seeds contain 30% of the daily recommended amount of vitamin C.

3.  Anti-diabetic:

Many doctors swear by the anti-diabetic properties of the coriander seed. It stimulates the production of insulin thus maintaining healthy blood sugar levels. It reduces the amount of LDL (bad cholesterol) and increases the amount of HDL (good cholesterol) in the blood. Those suffering from diabetes and high cholesterol should drink coriander water daily.

4.  Anti-bacterial properties:

Many food and water borne diseases like cholera, typhoid, food poisoning, dysentery etc are caused by bacteria (salmonella). Regular intake of coriander protects from food borne diseases due to its anti-bacterial properties.

5.  Anaemia:

Did you know that along with essential vitamins, coriander also contains iron? It contains high amount of iron which helps to prevent anaemia. Women particularly should include coriander seeds and fresh leaves in their diet along with iron supplements.

6. Eye care:

Considered one of the best remedies for conjunctivitis (pink eye), coriander also prevents other eye diseases and problems. The high antioxidant content in it reduces redness, itchiness and inflammation in the eyes.

Benefits of Coriander for Skin:

7. Skin diseases:

Coriander is quite effective for curing various skin diseases like eczema, itchy skin, rashes and inflammation.

It also helps to cure mouth ulcers and sores. Gargle with boiled coriander water to reduce and cure mouth ulcers.

It can also be used as a cure for itchy skin and rashes. Make a paste of coriander seeds with a little bit of water and add a teaspoon of honey. Apply this paste over the itchy skin for instant relief.

8. Dark lips:

Prepare a mixture of 2 teaspoons of coriander juice and 1 teaspoon of lemon juice. Apply this all over the lips and keep it overnight. Wash off next morning and repeat the same for some days to reveal healthy and pink lips.

Benefits of Coriander Leaves for Hair:

9. Hair loss:

Add some powdered coriander seeds in your hair oil and use it to massage your scalp atleast twice a week. This will prevent further hair fall and help stimulate the roots for the growth of new hair.

How to store coriander seeds?

You should store coriander powder and seeds in an air-tight container, which will prevent moisture from entering the container. The seeds should be soaked in water for a day before using.

9 Super Health Benefits of Sunflower Seeds

Did you know that munching on some sunflower seeds can offer incredible health benefits? Sunflower seeds are actually considered good for health because of its nutritional value. Find out how here.

These sweet and nutty sunflower seeds are increasingly gaining popularity as snacks as they are so filling. Their mild nutty taste makes them a filling as well as nutritious food. These seeds are highly nutritious comprising of calories, essential fatty acids, vitamins and minerals.

Sunflower seeds are obtained from the big round center of the sunflower which turns throughout the day to follow the course of the sun. This bright yellow center of the sunflower produces grayish green or black seeds encased in tear-dropped shaped grey or black shells often having black and white stripes. They are generally three types of sunflower seeds namely linoleic, highly oleic and NuSun. These have been categorized on the basis of their levels of monounsaturated, saturated and polyunsaturated fats.

Now let’s check out the health benefits of sunflower seeds:

Sunflower Seeds: Health Benefits

1. Cardiovascular Health:

Sunflower seeds are a great source of vitamin C, which helps in preventing cardiovascular disease. Being an antioxidant, vitamin E prevents free radicals from oxidizing cholesterol. On oxidation, cholesterol sticks to the blood vessel walls and causes atherosclerosis, leading to blocked arteries, heart attack or stroke. A quarter cup of sunflower seeds provides over ninety percent of the daily value of vitamin E.

2. Lowers Cholesterol:

Sunflowers seeds have been ranked at the top of the nuts and seeds list for their high content of phytosterols or cholesterol lowering compounds. These seeds are loaded with monounsaturated and polyunsaturated fats, which are good fats that lower bad cholesterol. Besides, they are rich in fiber that contributes to lowering cholesterol in some people.

3. Supports Digestion:

Due to their high content of dietary fiber, raw seeds of sunflower can aid in digesting food and even cure constipation.

4. Prevents Cancer:

Sunflower seeds have a high content of vitamin E, selenium and copper which have antioxidant properties. As per research, these antioxidants prevent cellular damage that often leads to cancer. These nutrients prevent cancer by reducing and suppressing cellular damage from oxidants and protecting tissue from oxidant free radical damage. Sunflower seeds cam reduce the risk of certain types of cancer due to their high phytosterol content. They also contain a compound called lignans, which also protects against certain types of cancer. These naturally occurring compounds can inhibit the growth of cancer cells, thus preventing colon, prostate and breast cancer.

5. Bone Health:

Sunflower seeds are rich in magnesium which is also necessary for strong bones besides calcium. Most of the magnesium in the body is present in our bones and helps lend bones their physical structure while the rest is located on the surface of the bones where it is stored for the body to be used according to requirement. These seeds also contain copper which is vital for the function of enzymes involved in cross linking collagen and elastin, thus providing strength and flexibility in bones and joints. Vitamin E is effective in reducing arthritis symptoms due to its anti-inflammatory properties.

6. Beneficial for the Nerves:

Magnesium in sunflower seeds keeps our nerves relaxed by preventing calcium from rushing into the nerve cells and activating them, thereby relaxing our blood vessels and muscles too. Too little magnesium results in too much calcium gaining entrance to the nerve cells, causing it to send too many messages and leading to too much contraction.

7. Mental Health:

Sunflower seeds have a positive effect on your mood by lessening the chances of depression. They contain tryptophan, an essential amino acid that helps produce serotonin, an important neurotransmitter. When serotonin is released in our bodies, it relieves tension, calms the brain and promotes relaxation. Choline, a compound found in sunflower seeds helps in improving memory and cognitive function. Magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and prevents heart attack, soreness and fatigue. Sunflower seeds also have high amounts of potassium which helps to counterbalance the effect of sodium in your blood and lowers blood pressure, thus reducing the risk of developing hypertension.

8. Anti-inflammatory Properties:

Vitamin E in sunflower seeds is the body’s primary fat soluble antioxidant. This vitamin travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules like cell membranes, brain cells and cholesterol. Thus, vitamin E exhibits significant anti-inflammatory effects, resulting in the reduction of diseases caused by free radicals and inflammation such as asthma, osteoarthritis and rheumatoid arthritis.

9. Source of Antioxidants:

Sunflower seeds are rich in antioxidants such as selenium and vitamin E. These antioxidants prevent or limit oxidative damage to your cells, thus protecting you from chronic diseases such as cardiovascular disease, diabetes and cancer.

Top 9 health benefits of Ajwain

It is a common sight in India to see mothers and grandmothers handing out ajwain seeds to family members who have an upset stomach. Carom seeds or bishop’s weed also known as ajwain is a common herb found in Indian households and is well known for properties that make it one of the most used home remedies. But other than being a good digestive aid, it has a number of other health benefits. Here are some of them:

1. Beat indigestion and flatulence: Ajwain is packed with tahymol. In fact it’s the only plant in the world with the highest amount of thymol. This chemical is very effective in helping the stomach release gastric juices that speed up digestion. It is known to help in cases of indigestion, flatulence, nausea and relieve colicky pain in babies.

Tip: Boil a teaspoon of the seeds in a cup of water till it is reduced to half, strain and drink this water for instant relief. Another good remedy for nausea is to take a teaspoonful of the seed and wrap it in a beetle leaf. Place this at the back of the mouth and swallow the juice slowly till as long as the leaf is intact.

2. Improves digestion when you’re pregnant: Due to its great anti-inflammatory and curative properties, ajwain is great for pregnant and lactating mothers. It helps to improve digestion, ward off constipation due to pregnancy and strengthens the muscles that make up the floor of the uterus. After pregnancy ajwain is known to heal the woman’s body internally, reduce inflammation and helps maintain good circulation. In some cultures it is also believed to improve the production of milk in lactating mothers.

Tip: It is important that mothers-to-be do not eat too much of this seed. The seed is known to increase the heat causing pitta levels in the body and can cause problems with the pregnancy.

3. Relieves cough and asthma: The thymol, present in ajwain makes it a great local anesthetic, anti-bacterial and anti-fungal. It is known to relieve congestion due to formation of phlegm even in severe cases. Here’s more information on how you can use ajwain to relieve sinus problems.

Tip: Crush a few seeds of ajwain, mix it with jaggery and eat the mixture like a toffee. Another quick method is to tie it in a soft cloth and heat the bundle over a warm tawa. Apply this warm bundle over the chest to relieve congestion immediately.

4. Helps ease rheumatic and arthritic pain: Due to its anti-inflammatory and anesthetic properties, ajwain is a good way to get rid of pain due to rheumatism and arthritis. Try soaking your aching joints in a basin of warm water with a few seeds of ajwain. Alternatively you could crush the seed and apply the paste on the affected area for instant relief.

5. Instant relief from earache: Due to its antiseptic properties ajwain mixed with garlic and sesame oil provides instant relief from earache due to boils. If a person is suffering from earaches due to congestion, a good remedy is to heat ajwain with milk. Putting a few drops of either of the mixtures in the ear can help relieve pain and discomfort.

6. Keeps the heart healthy: Due to the presence of niacin and thymol along with other vitamins, ajwain is very good in maintaining heart health. It has properties that improve nerve impulses and overall circulation within the heart. Tip: Have ajwain boiled in hot water on an empty stomach regularly to keep heart disease at bay.

7. Cures hiccups instantly: As mentioned earlier, ajwain has properties that help reduce inflammation and soothes irritated nerves. Because of this, it is a great remedy to stop hiccups instantly. Have a few raw ajwain seeds with a few sips of water and watch your hiccups vanish instantly.

8. Remedy for acidity: Since it helps improve digestion, ajwain also helps in relieving acidity. The thymol content helps release stomach acids which helps reduce the regurgitation of acids. Tip: Mix one teaspoon of ajwain with one teaspoon of jeera (cumin) and boil them in a glass of water. The solution should have a golden color. Drink this whenever there is an attack of acidity for instant relief.

9. Relieves pain due to migraines: Sniffing the fumes of ajwain or applying its paste on the head helps relieve the pain due to migraines. When the seed is burned or crushed into a poultice, it releases its essential oils high in thymol content, this gives it a pain relieving effect.