Vitamins & Minerals
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Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
What does caffeine do to your body?
A common stimulant, many of us get a daily dose of caffeine one way or another. Whether you like waking up in the morning with your favorite coffee, or prefer energy drinks and sodas, millions of people use caffeine to make them feel more alert and focused. However, the jury is still out as to whether caffeine is good or bad for us, with some research suggesting that caffeine may have both benefits and risks, even in moderation. In this article, we plan to take a closer look at caffeine’s effects on the body, no matter how you're consuming it. Quick facts on caffeine Caffeine - as a stimulant - can naturally occur in a range of foods The Food and Drug Administration (FDA) recommend no more than 400mg of caffeine each day - or 2 to 3 cups of coffee Moderate caffeine intake has the potential to aid weight loss, alertness and cognitive function Caffeine has potential negative effects, impacting pregnancy, glucose control, fertility and other areas of health Caffeine powder can result in a fatal overdose and should be avoided How caffeine is used The FDA consider caffeine as both a drug and a good additive, since we can become somewhat addicted to its effects. With a maximum of 400mg recommended each day, many of us consume caffeine in different ways - even through medications. In over-the-counter drugs, caffeine is commonly used to combat tiredness and feeling drowsy, as well as featuring in pain medication. It belongs to a group of medicines called central nervous system (CNS) stimulants. However, plenty of foods contain caffeine, as well energy drinks and sodas. In the US alone, more than 90% of adults use caffeine regularly - crazy, huh? Where does caffeine come from? Naturally occurring in more than 60 plant species, caffeine is typically found in: Coffee beans Dola nuts Yerba mate leaf Tea leaves and buds Cacao beans Guarana seeds Bu why plants? Although we enjoy caffeine in a variety of drinks, it actually acts as a natural pesticide in plants. What about caffeine in food? Although caffeine is naturally found in a lot of plants, how do we end up consuming it? Probably the most common place we seek caffeine is coffee, tea and chocolate, however, it is frequently added to foods such as waffles, marshmallows, gum, jelly beans, syrups and plenty of other snacks. With a recommended maximum of 400mg per day, this cap hasn’t been associated with negative effects. Of course, when we talk about these daily limits, we’re referring to an adult’s intake. However, the American Academy of Pediatrics (AAP) discourages children and adolescents from consuming caffeine and other stimulants. When you take a closer look at where caffeine is found, you’ll be pretty surprised how often it naturally occurs or is added to a range of food and drink. Here are some average caffeine quantities found in common food and drinks: 95 to 200mg in one 8-ounce cup of coffee 35 to 45 mg in one 12-ounce can of cola 70 to 150mg in one 8-ounce energy drink #BBD0E0 »
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
Essential Vitamins for Optimal Health and Well-being
Vitamins play a crucial role in maintaining overall health and well-being. These essential nutrients support various bodily functions, from boosting your immune system to promoting strong bones and teeth. This comprehensive guide will explore the key vitamins you should consider incorporating into your daily routine to optimize your health. Here is what you’ll learn: The benefits of specific vitamins, including vitamin D for bone health and folic acid for prenatal care. The importance of B vitamins for energy production and the role of vitamin K in blood clotting. You'll also clearly understand which vitamins are essential for your unique health needs and how to incorporate them through food sources and dietary supplements. So, let's embark on this journey together and discover the world of vitamins that can help you feel your best every day! The Role of Vitamin D in Your Health Benefits of Vitamin D Vitamin D, often called the "sunshine vitamin," is essential for maintaining strong bones and teeth. This fat-soluble vitamin helps your body absorb calcium, which is crucial for bone health. Additionally, vitamin D is vital in supporting your immune system, reducing inflammation, and regulating cell growth. Sources of Vitamin D The primary source of vitamin D is sunlight exposure. When your skin is exposed to UVB rays, your body naturally produces vitamin D. However, many factors can affect your ability to get enough vitamin D from sunlight, such as living in northern latitudes, spending most of your time indoors, or using sunscreen regularly. Fortunately, you can also obtain vitamin D through your diet. Fatty fish like salmon, tuna, and mackerel are excellent vitamin D. Other food sources include egg yolks, mushrooms exposed to UV light, and fortified foods like milk, orange juice, and cereals. Risks of Vitamin D Deficiency Vitamin D deficiency is a widespread concern, with an estimated 1 billion people worldwide having low levels of this essential nutrient. Insufficient vitamin D can weaken bones, increasing the risk of fractures and osteoporosis. In children, vitamin D deficiency can cause rickets, a condition characterized by soft, weak bones. Moreover, research suggests that vitamin D deficiency may be linked to various health issues, including cardiovascular disease, autoimmune disorders, and certain cancers. Too Much Vitamin D While vitamin D is crucial for health, it's important not to overdo it. Excessive vitamin D intake can lead to a condition called hypervitaminosis D, which can cause nausea, vomiting, confusion, and kidney problems. Always consult with a healthcare professional before starting a vitamin D supplement regimen to ensure you take the right dosage. Folic Acid: Essential for Prenatal Health Importance of Folic Acid Folic acid, a synthetic form of vitamin B9, is crucial for prenatal health. This essential nutrient plays a vital role in developing a baby's brain and spinal cord, helping to prevent serious birth defects known as neural tube defects (NTDs). NTDs, such as spina bifida and anencephaly, can occur when the neural tube fails to close properly during early pregnancy. Recommended Daily Intake The Centers for Disease Control and Prevention (CDC) recommends that all women of reproductive age consume 400 micrograms (mcg) of folic acid daily and eat a balanced diet rich in folate-containing foods. For women who have had a previous pregnancy affected by an NTD, the recommended daily intake is higher, at 4,000 mcg (4 mg) of folic acid. Food Sources of Folic Acid In addition to taking a folic acid supplement, you can boost your intake of this essential nutrient by incorporating folate-rich foods into your diet. Leafy green vegetables like spinach, kale, and Swiss chard are excellent sources of folate. Other good food sources include citrus fruits, beans, peas, lentils, avocados, and fortified bread and cereals. Remember, while folate is found naturally in many foods, folic acid is synthetic in supplements and fortified foods. Both nutrient forms are essential for prenatal health and help support overall well-being. Supporting Your Immune System with Vitamins Vitamin C for Immune Support Vitamin C, or ascorbic acid, is a water-soluble vitamin crucial in supporting your immune system. This powerful antioxidant helps protect your cells from damage caused by free radicals that can contribute to oxidative stress and inflammation. Vitamin C also enhances the production and function of white blood cells, essential for fighting off infections and diseases. Vitamin E and Immune Function Like vitamin C, vitamin E is a potent antioxidant that helps support the immune system. This fat-soluble vitamin protects cell membranes from oxidative damage and enhances the production of antibodies, proteins that help the body fight off invading pathogens. Vitamin E also regulates immune cell function and maintains a balanced immune response. Other Vitamins for Immune Health In addition to vitamins C and E, several other vitamins contribute to a healthy immune system. B vitamins, particularly vitamin B6 and vitamin B12, are essential for the production and function of immune cells. Vitamin D, as mentioned earlier, also plays a crucial role in regulating immune responses and helping your body fight off infections. To support your immune system, incorporate various nutrient-dense foods, such as citrus fruits, berries, leafy greens, nuts, seeds, and lean proteins. If you're considering taking a supplement to boost your immune health, always consult a healthcare professional to determine the right dosage and combination of vitamins for your needs. The Importance of B Vitamins for Energy and Well-being B Vitamins and Energy Production B vitamins are a group of water-soluble vitamins that play a vital role in energy production and overall well-being. These essential nutrients help your body convert food into usable energy by supporting the metabolism of carbohydrates, fats, and proteins. B vitamins also play a crucial role in producing red blood cells, which carry oxygen throughout your body, helping to keep you energized and alert. Types of B Vitamins There are eight different B vitamins, each with its unique functions: Thiamin (B1): Supports energy metabolism and nervous system function Riboflavin (B2): Helps convert food into energy and supports cellular growth Niacin (B3): Aids in energy production and supports digestive health Pantothenic acid (B5): Supports energy metabolism and hormone synthesis Pyridoxine (B6): Aids in protein metabolism and red blood cell formation Biotin (B7): Supports metabolism and helps maintain healthy hair, skin, and nails Folate (B9): Essential for DNA synthesis and red blood cell production Cobalamin (B12): Supports red blood cell formation and nervous system function Food Sources of B Vitamins B vitamins are found in various foods, making it relatively easy to obtain them through a balanced diet. Some of the best food sources of B vitamins include: Whole grains: Bread, cereal, rice, and pasta Legumes: Beans, lentils, and peas Nuts and seeds: Almonds, sunflower seeds, and peanuts Lean proteins: Poultry, fish, and lean meats Dairy products: Milk, cheese, and yogurt Leafy greens: Spinach, kale, and Swiss chard If you follow a vegetarian or vegan diet, you may be at risk for vitamin B12 deficiency, as this nutrient is primarily found in animal products. Consider taking a B12 supplement or consuming fortified foods to meet your daily requirements. Vitamin K: Essential for Blood Clotting and Bone Health Vitamin K and Blood Clotting Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting. This essential nutrient helps activate proteins involved in the coagulation process, which is necessary for preventing excessive bleeding when you experience a cut or injury. Without sufficient vitamin K, your body may be unable to form blood clots effectively, increasing the risk of uncontrolled bleeding. Vitamin K and Bone Health In addition to its role in blood clotting, vitamin K is essential for maintaining strong, healthy bones. This nutrient helps activate osteocalcin, a protein that binds calcium to the bone matrix, promoting bone mineralization and strength. An adequate vitamin K intake may help reduce the risk of osteoporosis and fractures, particularly in older adults. Types of Vitamin K There are two main types of vitamin K: Vitamin K1 (phylloquinone): Found primarily in leafy green vegetables and plant oils Vitamin K2 (menaquinone): Found in animal products and fermented foods and also produced by gut bacteria Both types of vitamin K contribute to blood clotting and bone health, but vitamin K2 may be more effective in supporting bone mineralization and reducing the risk of cardiovascular disease. To ensure adequate vitamin K intake, include plenty of leafy greens like spinach, kale, and collard greens. Other good sources of vitamin K include broccoli, Brussels sprouts, cabbage, and fermented foods like natto and sauerkraut. The Role of Magnesium in Your Health Magnesium and Bone Health Magnesium is a mineral that plays a vital role in maintaining strong, healthy bones. This essential nutrient helps regulate calcium absorption and metabolism, ensuring calcium is appropriately incorporated into the bone matrix. Magnesium also helps activate vitamin D, crucial for calcium absorption and bone mineralization. Magnesium and Heart Health In addition to its role in bone health, magnesium is essential for maintaining a healthy heart. This mineral helps regulate heart rhythm, blood pressure, and blood sugar levels, all of which are important factors in cardiovascular health. Magnesium also helps relax blood vessels, promote healthy blood flow, and reduce the risk of heart disease and stroke. Magnesium and Blood Sugar Regulation Magnesium is crucial in regulating blood sugar levels and improving insulin sensitivity. This mineral helps your body process glucose more efficiently, reducing the risk of insulin resistance and type 2 diabetes. Adequate magnesium intake may also help manage symptoms of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and diabetes. Risks of Magnesium Deficiency Magnesium deficiency is relatively common, particularly among older adults and those with certain health conditions, such as type 2 diabetes and gastrointestinal disorders. Symptoms of magnesium deficiency may include muscle cramps, fatigue, weakness, and irregular heartbeat. To ensure you're getting enough magnesium, include plenty of magnesium-rich foods, such as leafy greens, nuts, seeds, whole grains, and legumes. If you suspect you may be deficient in magnesium, consult a healthcare professional to determine if a supplement is necessary. Choosing the Right Vitamins and Supplements Factors to Consider When Choosing Vitamins Several factors must be considered when selecting vitamins and supplements to ensure you're getting a high-quality product that meets your needs. First, look for supplements that have been third-party tested for purity and potency. This means an independent organization has verified that the product contains the ingredients listed on the label in the amounts claimed and is free from contaminants and harmful substances. Another important factor to consider is the form of the vitamin or mineral. Some forms are more easily absorbed by the body than others, so it's essential to choose a supplement that uses a bioavailable form of the nutrient. For example, vitamin D3 (cholecalciferol) is more readily absorbed than vitamin D2 (ergocalciferol), and chelated minerals like magnesium glycinate are more easily absorbed than magnesium oxide. The Importance of Third-Party Testing Third-party testing is crucial for ensuring the quality and safety of vitamins and supplements. Unlike prescription medications, the Food and Drug Administration (FDA) does not regulate supplements before they hit the market. This means some products may contain less active ingredients than claimed on the label or may be contaminated with harmful substances. When a supplement has been third-party tested, you can feel more confident that you're getting a high-quality product that contains the ingredients listed on the label in the amounts claimed. Some reputable third-party testing organizations include NSF International, ConsumerLab, and USP (United States Pharmacopeia). Consulting with a Healthcare Professional Before starting any new supplement regimen, it's essential to consult with a healthcare professional, such as a registered dietitian or a physician. They can help you determine which vitamins and minerals you may be deficient in based on your diet, lifestyle, and health status and recommend the appropriate dosage and form of supplement for your individual needs. Your healthcare provider can also help you identify potential interactions between supplements and medications and advise you on the best time to take them for optimal absorption. While vitamins and supplements can be a useful addition to a balanced diet, they should never be used as a substitute for whole, nutrient-dense foods. Always strive to obtain most of your nutrients from various healthy foods, and use supplements as a complementary tool to support your overall health and well-being. Incorporating Vitamins into Your Diet Eating a Balanced Diet The foundation of a healthy lifestyle is a balanced diet that includes a variety of nutrient-dense foods from all the major food groups. At each meal, aim to fill your plate with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. This will help ensure you get a wide range of essential vitamins and minerals, fiber, antioxidants, and other beneficial compounds. When planning your meals, try to incorporate a rainbow of colors, as different colored fruits and vegetables contain different vitamins and minerals. For example, dark leafy greens like spinach and kale are rich in vitamins A, C, and K. At the same time, orange and yellow fruits and vegetables like sweet potatoes and mangoes are high in beta-carotene, which your body converts to vitamin A. Nutrient-Dense Food Sources In addition to fruits and vegetables, many other nutrient-dense foods can help you meet your daily vitamin and mineral requirements. Some excellent sources include: Whole grains: Rich in B vitamins, magnesium, and selenium Legumes: Good sources of folate, iron, and magnesium Nuts and seeds: High in vitamin E, magnesium, and zinc Fatty fish: Excellent sources of vitamin D and omega-3 fatty acids Lean meats and poultry: Rich in B vitamins, iron, and zinc Dairy products: Good sources of calcium, vitamin D, and B vitamins Combining Food Sources and Supplements While a balanced diet is the best way to obtain essential vitamins and minerals, some people may benefit from combining food sources with supplements to meet their nutritional needs. This may be particularly true for individuals following restricted diets, such as vegans or those with food allergies or intolerances, pregnant women, older adults, and people with certain health conditions. When incorporating supplements into your routine, it is essential to choose high-quality products and follow the recommended dosages. Avoid mega-doses of vitamins and minerals, as these can be harmful and may interact with your medications or other supplements. Remember, the goal is to use supplements to complement a healthy diet, not as a replacement for whole, nutrient-dense foods. Combining a balanced diet with targeted supplementation when necessary can provide your body with the essential vitamins and minerals it needs to function at its best. Wrapping up In conclusion, understanding the role of essential vitamins in your overall health and well-being is crucial for making informed decisions about your diet and supplement regimen. By incorporating various nutrient-dense foods into your meals and working with a healthcare professional to identify any specific vitamin deficiencies or needs, you can proactively support your health and vitality for years to come. Sugar cravings can be intense, leading us to reach for sugary foods even when we know we’ve had too much. But what causes these cravings in the first place, and how can we manage them effectively? Well, understanding and overcoming the challenge of craving sugar is not just about willpower. It involves setting up a supportive environment and, when necessary, seeking professional advice to manage and stop these cravings effectively. By understanding the biological and psychological factors at play, we can develop a more balanced relationship with sugar and improve our overall health. So, let’s explore the science behind sugar cravings and practical strategies to curb them. Why We Crave Sugar: The Biological Factors Our bodies are hardwired to crave sugar, thanks to a complex interplay of hormones, neurotransmitters, and blood sugar levels. When we consume sugary foods, our blood sugar levels spike, providing a quick burst of energy and triggering the release of feel-good chemicals in the brain. Maintaining a blood sugar balanced diet, which includes complex carbohydrates, protein, and healthy fats, can help regulate blood sugar levels and prevent these spikes, thereby helping manage sugar cravings more effectively. Over time, however, this cycle of sugar consumption and reward can lead to cravings and even addiction-like behaviors. Understanding the biological mechanisms behind sugar cravings is the first step in learning how to manage them effectively. The Role of Insulin and Blood Sugar in Sugar Cravings Insulin, a hormone produced by the pancreas, plays a crucial role in regulating blood sugar levels. When we consume sugary foods, our blood sugar levels rise rapidly, prompting the pancreas to release insulin to shuttle the excess glucose out of the bloodstream and into our cells. However, when we consistently consume high amounts of sugar, our bodies can become resistant to insulin's effects, leading to blood sugar spikes and drops that can trigger intense cravings for more sugar. The Brain's Reward System and Sugar Cravings Sugar consumption activates the brain's reward system, releasing neurotransmitters like dopamine that create feelings of pleasure and satisfaction. Over time, the brain may begin to associate sugar with these positive feelings, leading to cravings and a desire for more sweet foods. This cycle can be difficult to break, as the brain becomes accustomed to the regular influx of sugar and the accompanying rush of feel-good chemicals. The Psychology of Sugar Cravings In addition to the biological factors that drive sugar cravings, there are also psychological and emotional components at play. For many people, sugar consumption is tied to memories, emotions, and social situations, making it challenging to break the habit. Stress, boredom, and other negative emotions can also trigger cravings for sweet foods, as the temporary pleasure of sugar consumption can provide a brief escape or distraction. By understanding the psychological aspects of sugar cravings, we can develop strategies to address the underlying emotions and build healthier coping mechanisms. Understanding the psychological aspects of 'food cravings' can aid in developing strategies to manage them, considering the various reasons behind these cravings, including stress, hormonal changes, poor diet quality, and the physical and cultural effects of sugar on the brain. Emotional Eating and Sugar Cravings Emotional eating, or consuming food in response to emotions rather than hunger, is a common trigger for sugar cravings. When we're stressed, anxious, or depressed, we may turn to sugary treats for comfort and temporary relief. However, this pattern of emotional eating can perpetuate negative feelings and lead to a cycle of sugar consumption and guilt. Learning to identify emotional triggers and developing alternative coping strategies, such as talking to a mental health professional or engaging in stress-reducing activities, can help break the cycle of emotional eating and reduce sugar cravings. The Habit of Sugar Consumption For many people, sugar consumption is a deeply ingrained habit, often tied to specific routines, social situations, or times of day. We may automatically reach for a sugary treat after a meal, when socializing with friends, or as a pick-me-up during a mid-afternoon slump. Breaking these habits can be challenging, as they've become automatic and tied to our daily routines. By becoming more mindful of our sugar intake and identifying the triggers that prompt us to reach for sweet foods, we can begin to replace these habits with healthier alternatives. The Impact of Sugar on Health While the occasional sweet treat can be part of a balanced diet, consuming too much sugar has been linked to a range of health problems, including obesity, diabetes, heart disease, and certain cancers. Added sugars, found in processed foods and sugary drinks, are a significant contributor to these conditions and are associated with an increased risk of developing them. Even seemingly healthy foods, like granola bars or flavored yogurt, can be loaded with added sugars. By becoming more aware of the sugar content in the foods we eat and making informed choices, we can reduce our overall sugar intake and support better health. The Link Between Sugar and Chronic Diseases High sugar consumption has been linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. When we consume large amounts of added sugars, particularly from refined carbohydrates and processed foods high in saturated fat, our bodies can struggle to maintain healthy blood sugar levels and manage inflammation. Over time, this can lead to insulin resistance, weight gain, and other metabolic problems that contribute to the development of chronic diseases. The Effect of Sugar on Mood and Mental Health While sugar can provide a temporary mood boost, thanks to the release of feel-good chemicals in the brain, the crash that follows can leave us feeling irritable, anxious, and even depressed. For people with existing mood disorders, sugar consumption can exacerbate symptoms and make it more difficult to maintain emotional balance. A diet high in sugar has also been linked to an increased risk of depression and other mental health problems. By reducing sugar intake and focusing on nutrient-dense, whole foods, we can support better mood stability and overall mental well-being. Strategies for Overcoming Sugar Cravings While sugar cravings can feel intense and overwhelming, there are practical strategies we can use to manage them effectively, including a variety of methods to curb sugar cravings and strategies for curbing sugar cravings by incorporating specific foods and making dietary adjustments. By addressing the biological, psychological, and environmental factors that contribute to cravings, we can break the cycle of sugar dependence and establish a healthier relationship with food. Some effective strategies include balancing blood sugar levels through a nutrient-dense diet to manage sugar cravings, identifying and avoiding trigger foods to help stop sugar cravings, practicing mindful eating as a way to address sugar craving, and finding healthy substitutes for sugary treats to combat the sugar habit. With consistency and patience, it’s possible to rewire our brains and taste buds to crave healthier, more nourishing foods. Balancing Blood Sugar Levels One of the most effective ways to reduce sugar cravings is to keep blood sugar levels stable throughout the day. This means eating balanced meals and snacks that include protein, healthy fats, and complex carbohydrates, rather than relying on quick-fix sugary treats. Aim to eat every 3-4 hours, and avoid skipping meals, which can lead to blood sugar dips and intense cravings. Including fiber-rich foods, such as vegetables, fruits, and whole grains, can also help slow the absorption of sugar and prevent blood sugar spikes. Identifying and Avoiding Trigger Foods Many people have specific trigger foods that spark sugar cravings and make it difficult to maintain a balanced diet. These may be foods you tend to overeat, such as sugary treats, junk food, or sweet snacks. To identify your trigger foods, keep a food diary for a week, noting any sugary foods that seem to trigger cravings or overeating. Once you've identified these foods, you can develop strategies to avoid or replace them, such as keeping them out of the house or finding healthier alternatives. Mindful Eating Practices Mindful eating involves paying attention to your food and eating experiences, without judgment or distraction. By tuning in to your body's hunger and fullness cues, you can become more aware of your sugar cravings and make conscious choices about when and what to eat. To practice mindful eating, try eating slowly, savoring each bite, and paying attention to the flavors, textures, and aromas of your food. Avoid distractions like TV or smartphones while eating, and check in with your hunger and fullness levels throughout the meal. Finding Healthy Substitutes for Sugar Satisfy your sweet tooth without relying on processed sugary treats by incorporating healthier alternatives into your diet. Fresh fruits, such as berries, apples, and mangoes, can provide natural sweetness and fiber, while dark chocolate (with at least 70% cocoa) offers antioxidants and a rich, satisfying flavor. Other healthy substitutes for sugary foods include unsweetened apple sauce, medjool dates, and natural sweeteners like pure maple syrup or raw honey. By experimenting with these alternatives, you can find satisfying ways to enjoy sweetness without the adverse health effects of refined sugar. Remember, the goal isn't to eliminate all sugar from your diet but rather to find a balanced approach that allows for occasional indulgences while prioritizing overall health and well-being. The Role of Probiotics in Reducing Sugar Cravings Recent research suggests that the balance of bacteria in our gut may play a role in sugar cravings and overall health. Probiotics, beneficial bacteria found in fermented foods like yogurt, kefir, and sauerkraut, can help support a healthy gut microbiome and reduce inflammation in the body. Incorporating probiotic-rich foods into your diet, such as plain greek yogurt or other fermented dairy products, may help reduce sugar cravings and promote better digestive health. Look for yogurt varieties with live and active cultures, and be mindful of added sugars in flavored options. Incorporating More Protein and Healthy Fats Protein and healthy fats are essential for stabilizing blood sugar levels and reducing cravings for sugary, carbohydrate-rich foods. Aim to include a source of protein and healthy fat at each meal and snack, such as eggs, nuts, seeds, avocado, or fatty fish like salmon. Pairing carbohydrates with protein and fat can also slow the absorption of sugar into the bloodstream, preventing rapid blood sugar spikes and crashes. For example, instead of reaching for a chocolate bar, try satisfying your sweet tooth with a small square of dark chocolate paired with a handful of almonds or a tablespoon of natural peanut butter. Staying Hydrated and Its Impact on Sugar Cravings Dehydration can sometimes masquerade as hunger or cravings, leading us to reach for sugary foods when what our bodies really need is water. Aim to drink at least 8 glasses of water per day, and more if you're exercising or spending time in hot weather. If you're struggling with sugar cravings, try drinking a glass of water first and waiting 10-15 minutes to see if the craving passes. You can also try herbal teas, sparkling water, or water infused with fresh fruit for a flavorful, low-sugar option. Stress Management Techniques Stress is a common trigger for sugar cravings, as the temporary pleasure of sugary foods can provide a quick escape from difficult emotions. However, relying on sugar to cope with stress can lead to a cycle of emotional eating and further health problems. To manage stress without turning to sugar, try incorporating stress-reducing activities into your daily routine, such as deep breathing, meditation, yoga, or exercise. Talking to a mental health professional can also help you develop healthy coping mechanisms and address any underlying mood disorders that may be contributing to your sugar cravings. Remember, breaking the cycle of stress-induced sugar cravings takes time and practice. Be patient with yourself and celebrate small victories along the way. Getting Enough Sleep and Its Effect on Sugar Cravings Sleep deprivation can disrupt hormones that regulate hunger and fullness, leading to increased cravings for sugary, high-calorie foods. Aim for 7-9 hours of quality sleep each night to keep your body's hunger signals in check and reduce the likelihood of sugar cravings. To improve your sleep quality, try establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screens for at least an hour before bed. A cool, dark, and quiet sleep environment can also promote more restful sleep. Seeking Professional Help for Sugar Addiction For some people, sugar cravings and consumption can feel out of control, leading to feelings of guilt, shame, and even addiction-like behaviors. If you're struggling to manage your sugar intake despite your best efforts, it may be time to seek professional help. A mental health professional, such as a therapist or counselor, can help you address any underlying emotional issues or mood disorders that may be contributing to your sugar cravings. They can also provide support and guidance as you work to develop healthier coping mechanisms and break the cycle of sugar dependence.
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
Piperine & Bioperine Testosterone Boosting Effects
Black pepper is a common enough household spice, but it has much more to offer than just a spicy flavor. This spicy flavor is responsible for a myriad of health benefits of pepper that we will discuss in this blog. Black pepper tastes spicy because of a chemical known as Bioperine, or as it is interchangeably called, Piperine. When used in the right amounts, it delivers multiple health benefits. The following blog will discuss what Bioperine is, Bioperine health benefits, how it works and why it’s used in various supplement formulas. It will conclude with a comment about why you should prefer supplement formulas that are made with Bioperine rather than those without. Bioperine and Piperine Health benefits of Bioperine What are signs that you may need Bioperine What are potential side effects? Why Biopetine is used in supplement formulas Bioperine and Piperine Let’s start off by making one thing clear: bioperine and piperine are exactly the same thing. It’s the same substance, just two different names used to describe it. Bioperine is one of a range of naturally occurring chemicals called alkaloids. It has been widely used in traditional medicine across Asia and recent interest in its medical value has found that the Piperine has immense therapeutic value. An increasing amount of evidence points toward the medical value of the chemical in providing multiple therapeutic benefits, including: Reducing insulin resistance Anti-inflammatory benefits Improvement in liver function Normalizing blood pressure Given the effects of the chemical in helping prevent various chronic diseases, increasing the amount of Piperine in your diet can help you live a much healthier life. Additionally, the chemical has also been associated with improving memory, nutrient absorption, and fulfilling other similar functions. When used as a supplement or complement to other treatment mechanisms, Piperine has the potential to deliver significant and observable health benefits. Health Benefits of Bioperine We’ve already spoken of some of the potential benefits of Bioperine to your general health. However, there is still a need to discuss some of these in detail. Bioperine works on the basis of a complex chain of chemical reactions to deliver a wide range of health benefits. These affect all parts of the body including but not restricted to the liver, kidneys, and the brain. Some of these benefits include: Improve Metabolism Research shows that Bioperine can improve the rate at which fats and carbohydrates are oxidized during exercise. When you work out for long periods of time, your body runs out of energy and accumulates internally produced acids which can slow you down after a certain point. According to the research, Piperine can increase the rate at which carbohydrates and fats are metabolized to help provide unparalleled boosts of energy to help you exercise longer without tiring out. This increase in metabolism during exercise also points out that you will lose weight much quicker than you would otherwise. The effects of Piperine also indicated a reduction in the production of lactic acid, which induces muscle pain, leading to longer durations of time before you start feeling the strain in your muscles. As such, the use of Piperine can help with better workouts and potentially even better muscle development due to the increased metabolism that the chemical induces in the body. Improve Nutrient Absorption Piperine has also been seen to improve the bioavailability of nutrients and various drugs that allow it to enhance the nutrient/pharmacological effects of each, respectively. Bioavailability refers to the portion of any chemical that can be absorbed into the bloodstream once it has entered circulation. The higher bioavailability of any nutrient, more of it would be absorbed into the blood and thus have a much more significant nutritious impact. Piperine or Bioperine, research indicates, increases the bioavailability of nutrients to increase the amounts of nutrients being absorbed through the intestines into the blood. When taken with various nutrients like vitamins, proteins or carbohydrates, Piperine can increase the nutrition uptake to help enjoy the fullest value of these nutrients. Additionally, the substance has also been known to improve gastrointestinal functioning, which is also linked to its ability to enhance metabolism in the body. Has Anti-Cancer Properties Cancer is a genetic condition where the target cells evolve and grow to a point where they begin to destroy the surrounding cell structures. Certain cancers spread faster than others and preventive strategies usually revolve around the role of preventing the chemical and molecular changes that serve as precursors to the development of cancer. Piperine has been observed to help completely prevent the progression of these changes or slow them down. As such, Piperine is widely considered to offer immense anticancer potentials in improving the efficacy of chemotherapy, preventing drug resistance in cancer cells, and prevent the growth of cancer. When used in the right proportions, it can enhance the effectiveness of cancer treatments and even prevent the growth of cancer altogether. Raise Dopamine And Serotonin Levels Depression is one of the most prevalent psychological conditions in modern times. The chemical processes involved in the development of depression point toward deficiencies of serotonin and dopamine, which ultimately cause depression. Additionally, these two neurotransmitters (serotonin and dopamine) are also responsible for increased stress and anxiety in individuals. Studies show that Piperine interacts with certain neural functions which are involved in the production of both serotonin and dopamine to present a potentially organic way of managing depression. The chemical properties of Piperine enhance the production of these two neurotransmitters to help reduce the risk of developing mood disorders and also possibly eradicate it altogether. Although many of these studies have been directed towards animal cognitive models, it was observed that animals who were administered with Bioperine exhibited higher levels of both serotonin and dopamine. Beyond this, animals administered with Bioperine were much more physically active, displayed relatively overt sexual behaviors, and other non/anti-depressive behaviors. Improve Immune System Piperine has also been associated with anti-inflammatory and anti-arthritic effects to help provide immediate relief from joint pains and infections of various kinds. Although there is a lot of evidence for the use of Piperine in acting as an immune-suppressant, there is a lot to be said for how it can help treat various illnesses. Furthermore, there is an increasing amount of evidence for the role of Piperine in helping prevent the spread of bacterial infections, which testifies to the role of chemical in replacing traditional antibiotics. According to research, Bioperine increases the rate at which amino acids are consumed in the body in the production of antibodies, which can fight off bacterial infections. As such, the chemical can be used to enhance or suppress immune system activity as meets medicinal requirements. Improve Memory Neurodegenerative disorders like Alzheimer’s disease or even dementia manifest in the form of steadily worsening memory. Medical experts are of the opinion that much of this happens because an inflammation of neural pathways, which ultimately leads to brain degeneration and thus the development of these conditions. Piperine has been known to affect the nervous system and the human brain with antioxidant mechanisms which can help prevent or slow down the development of these diseases. As such, it stands to reason, that the chemical presents a myriad of benefits for memory improvements by improving the health of neural pathways responsible for the memory. Additionally, with the improved absorption of nutrients through Piperine, the brain remains healthy because it receives ample nutrition and thus won’t be subjected nutrient-deficiency led degeneration. Improve Mental Skills Just as Piperine can improve memory by affecting specific regions of the brain, it can also enhance mental skills and speed up cognitive processes. With the antioxidant effects of Piperine, the brain remains protected from any form of neural damage and with the increased reuptake of nutrients by the body; neural pathways stay well-nourished to help improve cognitive performance. What Are Signs That You May Need Bioperine Although Bioperine isn’t an essential nutrient, it can serve as a great supplement to ensure your health and wellness. Considering the broad range of benefits of using Bioperine, there could be multiple reasons why you should try out Bioperine to improve your health. Some reasons why you might want to try out Bioperine include: If you’re suffering from mood disorders, Bioperine can help stimulate dopamine and serotonin to help alleviate the symptoms. If you’re trying to change up your diet to enjoy greater health benefits, then Bioperine can improve the rate at which nutrients are absorbed by the body. You should try to increase Bioperine intake with your cancer treatments to help enhance the activity of your therapy. If you’re looking to increase the intensity of your workouts and increase muscle gain, Bioperine can be used to help you work out longer and harder. If you have trouble concentrating or if you think your memory is being compromised, you should try out Bioperine to use as a cognitive aid. What Are Potential Side Effects? The market is currently inundated with products that have been manufactured with Piperine extracts from black pepper. Although Piperine has immense health benefits, it only continues to do so if you’re using it in the right quantities. Additionally, you might have an allergic reaction to the chemical and might have an adverse reaction to the consumption of the substance. As such, you should consult with your primary healthcare provider before you use Piperine as an active supplement in your dietary regimens. Some commonly observed side-effects of Piperine include: Confusion Depression Anger management issues Nausea Gas Itching Appetite loss Rashes Sleeping disorders Abdominal swelling Lung spasms while breathing If you ever take any supplements or if you have been consuming high amounts of Bioperine in your diet and experience these side-effects you should consult your doctor. In the event that the Bioperine is adversely interacting with your medication or worsening pre-existing conditions, getting a medical evaluation can only help reduce the risk of any complications from the use of the chemical. Why Bioperine Is Used In Supplement Formulas Supplement formulas bring with themselves a wide range of nutrients that are supposed to help improve your general health and well-being. Many people look for fast-acting formulas which might help enhance testosterone levels in the body, increase the rate of muscle development or even help them feel more energized. As we’ve mentioned before, Bioperine has the tendency to increase the rate of metabolism, the rate of nutrient intake and can also enhance the bioavailability of many nutrients/supplements. As such, it has the potential to increase the efficacy of the supplements and deliver results much faster than those supplements that do not have Bioperine as an ingredient. With a combination of Bioperine and other supplements like zinc, magnesium and fenugreek, you will find that the effect of the formula is almost instantaneous. From the moment you take the supplement, you will feel much more energetic, your workouts will become a lot more intense and that the muscle development is quicker than before. Additionally, if you’re trying to lose weight; the increased metabolism through Bioperine will ensure that you meet your weight loss goals much faster than you could have expected. Many supplement manufacturers capitalize on these chemical properties of Bioperine to help deliver an end product that is sure to work. With the added health benefits of Piperine on your cognitive abilities and also on the rest of your body, any supplement that uses Bioperine is generally going to be a lot more effective than others. Conclusion Bioperine is a completely organic compound that presents an unprecedented number of advantages to anyone looking to improve their health and well being. This blog has spoken of the numerous advantages of using Bioperine and the ways in which it works to help improve your health. People generally think that artificially manufactured drugs are much more effective, but the fact of the matter is that these have side-effects which are usually not accounted for. Bioperine or Piperine offers a completely organic substitute to these artificial supplements and is a vital part of why natural formulas are preferred over artificial ones. As such, the substance is of much medical and therapeutic value to make sure that you can continue living a better life.
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
The Best Nitric Oxide Foods to Boost Your Body and Brain
Nitric oxide is one of the most important substances in the body. It’s important to help improve blood flow, lower blood pressure, support your immune system, and to ensure that blood, oxygen, and nutrients are able to reach all of the different parts of our body (yes, even your penis guys). It's tremendously important for anyone who is hoping to maintain their overall health, improve their post-workout recovery, or enhance their sexual health. In this article, I'll discuss the best nitric oxide foods to help you learn how you can naturally boost the amount of this valuable substance in your body. Health benefits of Nitric Oxide The best ways to naturally increase levels of Nitric Oxide The best foods high in nitric oxide Are there any foods that decrease Nitric Oxide levels? Health Benefits Of Nitric Oxide Before we dive in and learn about foods rich in nitric oxide, you probably want to know why improving your NO levels even matters in the first place. Nitric oxide is a vital molecule that your body produces. Your body uses it in a number of different bodily processes, one of the most important being the way that it helps the blood vessels dilate. Simply put this means that Nitric Oxide (NO) opens up your blood vessels improving blood flow and reducing blood pressure. So what's so great about dilating your blood vessels anyway? Well, quite a lot! Work out harder, for longer Several studies have shown that you may be able to exercise better, with increased NO levels. An increase in Nitric Oxide and more dilated blood vessels means more blood and oxygen get to your muscle tissues, making it easier for them to do their job. The result: Increased endurance and physical performance. And it's not just proven in animal studies or anything - it's been proven with athletes. Everyone from cyclists to kayakers has shown improvements in performance, time and time again. Prevent muscle soreness I’m sure most of us have been there, you’ve worked hard at the gym and the next day you can barely move. This soreness is called delayed-onset muscle soreness and it's natural, but possibly the worst, part of working out. Improving your nitric oxide levels has been shown to help reduce the intensity of muscle soreness. Whilst study results have varied its thought that by opening up your blood vessels it's easier for your body to deliver nutrients vital to recovery, whilst also removing the waste products of physical activity that give you those aches and pains such as lactate and ammonia. Lower your blood pressure Go for your annual checkup and get fed up with listening to your doctor remind you that you have high blood pressure? Well improving nitric oxide levels will lower blood pressure. This is a bit of a no-brainer: high blood pressure is caused in part by the narrowing of blood vessels, so opening up these blood vessels will reduce your blood pressure. Healthy blood pressure reduces your risk of future health problems including heart attacks, stroke, and kidney disease. Heart health matters guys! It might just make you a little bit smarter Improving blood flow can help your brain too and improve your mental performance. By increasing blood flow to your brain, you provide more oxygen and energy to fuel your brain. This can help improve your concentration, prevent forgetfulness and potentially even help improve dementia symptoms. Your brain uses over 25% of the oxygen your body takes in, improving blood flow with NO can have some quite remarkable benefits. It makes it easier to get an erection Improving your sex life. Some guys aren’t so lucky and don’t get an erection merely whenever there’s a stiff breeze. Men who struggle with getting an erection are struggling because of blood flow. They simply aren’t getting enough blood into their penis. There have been several studies that show supplementation with L-citrulline boosts your own natural nitric oxide production. This, in turn, improves blood flow and makes it easier to get an erection. Whilst it's not as effective as popping a Viagra its a much more natural way to improve your sex life. Boosting your NO levels relaxes muscles in the penis allowing chambers in the penis to fill with blood for super stiff erections. Nitric oxide may even help people manage type 2 diabetes Studies have shown that people with diabetes often have a difficult time producing their own nitric oxide, which leads to poor blood vessel health. This causes further problems associated with diabetes, such as high blood pressure, heart disease, and kidney problems. At this point, there isn’t enough research to be conclusive as research has either been animal studies or relatively small groups of diabetes patients. I recommend if you’re concerned about diabetes you seek the advice of a healthcare professional. So you get it now. Improving blood flow has some huge health benefits. Boosting the nitric oxide levels in the body can help achieve that. The Best Ways To Naturally Increase Levels Of Nitric Oxide There are a fair few more ways that you can increase nitric oxide levels. Antioxidants One of the best things that you can do is increase the number of antioxidants that you consume. Antioxidants help to disarm free radicals, or rogue electrons, which can damage the life of nitric oxide. By getting rid of free radicals, you can increase the amount of nitric oxide in your body. L-arginine L-arginine, an important amino acid that isn’t actually essential to get in your diet. Healthy adults can make enough of this amino acid to keep themselves in shape, however, some people are unable to make enough of it. L-arginine is directly involved in the production of nitric oxide so it's always wise to get plenty of it in your system. L-citrulline L-citrulline is another amino acid. Once again your body should be able to make all of the L-citrulline that it needs, as long as you have a healthy balanced diet. Your body also creates L-citrulline when it converts L-arginine into nitric oxide. Avoid mouthwash Something you might not expect is that you should avoid mouthwash. Sure no one wants to have bad breath - but if your mouthwash is full of alcohol and other toxic compounds it can really hurt nitric oxide production. Mouthwash actually kills off the bacteria in your body that are necessary for the production of nitric oxide. Consider other alternatives when you want to freshen up your breath, you can always use something more natural like ginger or use a more natural alcohol-free mouthwash. Exercise Yeah nitric oxide can help improve the results of exercise but don’t forget the opposite is also true - increasing exercise levels improves the amount of nitric oxide that your body produces. To get sciency for a second, exercise increases the functioning of the endothelium, the walls of our arteries to us common folk, which are involved in the production of nitric oxide. Eat healthily Finally the no brainer - eat healthily. Probably the easiest, safest, and most reliable thing to do would be to eat a lot of foods that help increase nitric oxide. Before supplementing or taking extreme amounts of antioxidants, make sure you’re eating a healthy diet rich in foods with nitric oxide, such as leafy greens and citrus fruits. Let's take a look at some more depth at some foods to introduce to your diet to improve your levels of nitric oxide. The Best Nitric Oxide Foods We’ve mentioned that diet is probably the best way to increase levels of nitric oxide in the body - and certainly the safest. Here are ten of the most important foods rich in nitric oxide 1 – Beets Beets are often regarded as one of the best nitric oxide foods. They are chock-full of dietary nitrates, which your body can use directly to create nitric oxide. Beet juice has been studied specifically for this, and the results have been incredibly impressive: less than an hour after drinking beet juice, subjects reported a 21% increase in their levels of NO. 2 – Garlic Another one of the most popular and effective foods for boosting NO is garlic. It does this by helping to activate a certain enzyme that’s responsible for helping the body convert L-arginine into NO. 3 – Meat While there have been tons of studies proving that red meat is terrible for your health, there’s no doubt that it can help to boost NO. This is because meat and chicken contain a lot of coenzymeQ10, which is known to help boost nitric oxide levels. 4 – Cacao The ingredient that’s known for creating one of the world’s most popular snacks, chocolate, is also tremendously beneficial for our health. One thing that it’s great for is helping to bring about an optimal level of nitric oxide in the human body. Suggested read: The benefits of dark chocolate 5 – Leafy Greens Get your greens! Not only are they rich in nutrients, but they can also help you create more nitric oxide. Foods like spinach, kale, and cabbage leaves are great for boosting nitric oxide. 6 – Citrus fruits Things like oranges and grapefruits are fantastic sources of vitamin C, a potent antioxidant vitamin that can be useful for helping to boost the absorption of nitric oxide in the human body. As an antioxidant, vitamin C will also help get rid of the free radicals that can get in the way of nitric oxide. 7 – Pomegranates Pomegranates are another fantastic food that is filled with delicious antioxidants. These antioxidants can be useful for helping to prevent nitric oxide from getting damaged. 8 – Nuts Nuts and seeds are fantastic sources of protein and other nutrients, and they’re also a great source of arginine. As we’ve discussed, arginine is highly important in the synthesis of nitric oxide. 9 – Watermelon is currently known to be one of the most potent sources of L-citrulline, one of the amino acids that are known to help aid in the synthesis of nitric oxide in the human body. 10 – Red wine While it might not be wise to slam a bottle of wine with the intention of improving your health, there’s no doubt that having a glass in the evening can help to boost the amount of nitric oxide in your body. Most of the studies have been done in test tubes, but there’s reason to believe that this should work in your body too. Suggested read: The effect of alcohol on your T-levels Are There Any Foods That Decrease Nitric Oxide levels? Fortunately, there aren’t a whole lot of foods that lower nitric oxide levels. High cholesterol can reduce nitric oxide, however, so it’s probably a good idea to avoid foods that can increase levels of bad (HDL) cholesterol. This means that you should avoid trans-fats or deep-fried foods. Aside from that, as long as you eat a diet that provides you with nitric-oxide boosting foods, you should have no trouble producing NO and see all the benefits it brings.
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
Does Fenugreek Increase Testosterone - Myth or Fact?
What is Fenugreek and why is it thought to increase testosterone? What are the health benefits of Fenugreek? Are there any side effects of taking fenugreek? What are the myths and facts about Fenugreek capabilities? What are the scientific study results for Fenugreek and testosterone? What are effective ways to increase testosterone? Conclusion What is Fenugreek and why is it thought to increase testosterone? Fenugreek is a South Asian plant whose seeds and leaf extracts are regularly used within dietary supplements/medicinal products to help treat an array of conditions. But herein lies the problem… Whilst this natural extract is broadly advertised as being able to improve your bodily functions e.g. your libido, your energy, etc., there is very little research to substantiate these claims. Take for example testosterone. Fenugreek is widely promoted as a testosterone booster; however, the evidence supporting this claim is limited. When is Fenugreek for testosterone encouraged? What little research that does exist suggests that the presence of furostanolic saponins (compounds) within Fenugreek can help with testosterone production. It is believed that this compound can help stimulate the creation of new testosterone, thus helping to raise declining testosterone levels. So does Fenugreek increase testosterone? Like we mentioned before, there is very little to support this assumption; however, we aim to find out the truth… What are the health benefits of Fenugreek? It is only in recent years that the ‘Fenugreek testosterone’ claim has really taken hold. Skip back a decade and you’d see that Fenugreek has got a much stronger reputation for offering the following health benefits: Improved bone density Enhanced sexual performance, drive and libido Higher energy levels Improved fertility Greater physical/sports performance Increased lean muscle mass Improved mental focus, concentration and memory Increased immunity Reduced blood sugar Lower cholesterol Relief from heartburn Now, once again – each of these claims needs to be taken with a pinch of salt, because whilst preliminary research DOES suggest that Fenugreek can help; like the Fenugreek and testosterone boost, more studies need to be done to help back them up. Are there any side effects of taking Fenugreek? Fenugreek may be natural and extracted from seeds and leaves, but it has been known to trigger some side effects (when taken in excess dosages). Fenugreek has also been linked to the following: Maple syrup type smell to urine and sweat (this is caused the compound sotolon passing through your body unchanged) Upset stomach Bloating Sensitive nipples (most common in women - as Fenugreek can increase lactation – it has also been known to happen to men too) Most of these have a minimal chance of happening - if at all. However, should they occur, the advice is to either reduce your dose or stop taking Fenugreek supplements altogether. Now, sadly this is not all you need to remember when considering Fenugreek. It should also not be taken if you suffer from any of the following: Low blood sugar levels - NEVER take alongside diabetes medication as it could prove harmful. Heart disease – it has been known to reduce potassium, so anyone already taking medication to lower their potassium levels or who has got an underlying heart problem should NOT take Fenugreek supplements. Allergies to chickpeas, peanuts and coriander - it may cause cross-reactivity. Iron deficiency – Fenugreek may lower iron absorption so should be used with caution if you have anemia. Pregnant or nursing. What are the myths and facts about Fenugreek capabilities? And this is the big question: Can Fenugreek really help to elevate testosterone, or is this supposed ‘Fenugreek testosterone booster’ actually a fraud? Below we have outlined all the facts, myths and theories surrounding Fenugreek’s capabilities: 1 - Can Fenugreek increase testosterone? More myth than fact There is no scientific evidence that proves – definitively – that Fenugreek boosts free or total testosterone levels. Sure there is the odd study, but in most cases, they were done by Fenugreek manufacturers, who weren’t testing for testosterone (or looking for a long term boost), but based their theory on how participants felt. The few that have been done externally (such as the one published in the International Journal of Exercise Science), revealed that Fenugreek had no impact on free or total testosterone levels. 2 - Does Fenugreek increase strength? More myth than fact Evidence suggests the possibility is slim. In a 2011 study, where 47 participants were given a combo of Placebo and dextrose (a simple sugar), Creatine and dextrose or Fenugreek and Creatine (over an 8 week resistance training program); by the end of the study, those who had had Creatine with Fenugreek and Creatine with dextrose, both saw an increase in strength. Now, whilst some might say that this is proof that Fenugreek works, what it actually shows is that Creatine can improve strength (a fact that is also widely known, proven and appreciated). The presence of Fenugreek and sugar in both formulations made no difference, as participants saw an equal increase in strength. 3 - Can Fenugreek increase your libido? More myth than fact The main study which explores this idea was 1) paid for by a Fenugreek manufacturer and 2) only consisted of a paid questionnaire asking participants how they felt. After 6 weeks, their sexual arousal score rose from 16.1 to 20.6. Now, this study is not the only one to claim that Fenugreek can raise your libido. There are also a fair few anecdotal studies which suggest it. However, in all cases it is nowhere near the most effective at boosting your sexual drives. There are better options. 4 - Can Fenugreek help relieve arthritic pain? MYTH Sadly, this is a complete myth and there are no studies to support it. 5 - Can Fenugreek improve blood sugar? FACT A 1990 study published in the European Journal of Clinical Nutrition proved that Fenugreek can be used as a glucose disposal agent. During the study it was found to improve glucose levels making it beneficial to anyone with diabetes. 6 - Can Fenugreek increase lactation? FACT That’s right! In breastfeeding women, taking just 3,500mg (max.) of Fenugreek per day can increase lactation in as little as 24 hours. Now, this is great news if you’re a new mum. But if you’re in the gym and wanting to gain bigger muscles, then this is the last side effect that you want to happen – especially if you’re a guy. This is where the whole sensitive nipple side effect comes into play… So, is Fenugreek a secret testosterone booster? Whilst there is no disputing that this extract is a rich source of phytonutrients and saponins (which are good for the body); there is just not enough evidence to back up its testosterone claims. What are the scientific study results for Fenugreek and testosterone? This question is a double-edged sword, as there are an equal amount of studies claiming it does work compared to those which say it doesn’t. Doesn’t Work: 1 - One study published in ‘Medicine and Science in Sports and Exercise’ (in 2009) revealed that Fenugreek supplementation had no effect on the hormonal profile of participants – including their testosterone levels. 2 - A 2006 study published in ‘Contraception’ discovered that Fenugreek lowered circulating androgens, including testosterone. The result was reduced fertility in both gender groups. Does Work: There are a couple belonging to this group, which is where all the doubt and claims come from. 1 - A study in 2011 – published by ‘Phytotherapy’ – found that by supplementing Fenugreek extract with other minerals, participants were able to maintain normal testosterone levels. 2 - 60 male participants were involved in the 6-week trial and they were given either a placebo or a supplement containing Fenugreek and a mineral formulation. By the end, those given the combo of Fenugreek with minerals saw an increase in their libido, sexual arousal, and orgasms, as well as a positive change to their testosterone levels. This suggests that with the right combination of Fenugreek (with minerals), it can help you to achieve and maintain healthy testosterone levels. Published in 2010 by the ‘Journal of the International Society of Sports Nutrition’; during their study of 49 men, those who took a supplement containing Fenugreek (and paired it with resistance training for 8 weeks), saw an increase in testosterone, as well as reduced body fat and improved performance levels. NOTE: Fenugreek was not the sole ingredient in this supplement, so the results cannot be 100% attributed to Fenugreek. 3 - A study in ‘the Journal of Sports Nutrition and Exercise Metabolism’ (2010) explored the idea of whether Fenugreek affected strength, body composition and hormone levels in men (when taken alongside 4 days of resistance training per week). They were given either 500mg of Fenugreek capsules or a placebo. By the end of the 8 week study, those who had taken the Fenugreek capsules had experienced increased total testosterone and free testosterone levels, but not DHT. They also lost body fat. What can we learn from these studies? Simple. Given how much they contradict each other, what is really needed are more detailed and in-depth studies. Only then can we be certain of Fenugreek’s testosterone booster capabilities. What are effective ways to increase testosterone? Increasing your testosterone levels doesn’t have to be achieved artificially or with the help of supplements. There are simpler, much more effective ways of giving it a boost: Food Vitamin D and zinc are both essential for testosterone production, so it makes sense that adding these to your diet can help to replenish your testosterone supplies. Take the following foods. Each is rich in Vitamin D and/or zinc: Tuna – this protein-rich food is also high in Vitamin D (you can also try salmon and sardines if you’re not a fan of tuna). Low-fat milk – strong in Vitamin D, it is also a good source of protein and calcium. Egg yolks - Vitamin D Fortified cereals – these are usually fortified in Vitamin D and other nutrients that are good for your heart. Oysters – these are a fantastic source for zinc. Shellfish – crab, and lobster are particularly for zinc. One 3oz serving of Alaskan King crab can give you 43% of your daily zinc requirement. Beef – beef liver is brilliant for Vitamin D, whilst ground beef and chuck roast contain zinc. NOTE: just be careful to eat lean cuts and don’t have it every day to prevent cholesterol issues. Beans – white, kidney and black beans all contain Vitamin D and zinc, making them the perfect addition to your diet. Exercise Believe it or not, exercise itself can help to raise your testosterone levels. Sprint – 5-10 six second short sprints with a brief recovery time can help. Aim to do them 2-3 times a week. Lift – you can either do high reps with low weights or low reps with high weights. In either case, they can boost testosterone levels when paired with heavy exercises such as squats, deadlifts, bench presses or Olympic lifts (at 85-95% of your 1RM). These should be done 2-3 times a week. Rest strategically – studies suggest taking longer rest periods of 3 minutes between sets can help to build your testosterone levels. Practice forced reps – performing weight lifting exercises for as many reps as you can - and then using a spotter to assist you with completing several additional repetitions - is believed to generate more testosterone. For optimal results, you should do multi-joint, large motor movement exercises e.g. warm up with barbell squats and then with a partner, choose a weight and do 5-6 reps on your own, and then a further 3-4 reps as they spot you. NOTE: these don’t need to be done every workout. Don't skip leg day – adding lower body training to your upper body training can significantly increase your testosterone levels. Branch out from cardio – long endurance sports such as cycling can, in fact, lower testosterone in the way weight lifting can increase it. For that reason, avoid doing long stints on the treadmill or intensive cardio. Complex supplementation (Testogen) One thing is clear about Fenugreek. On its own, it may not be able to give you the boost you crave, but when used as part of a complex supplementation it can make a difference. Testogen has harnessed all the antioxidant and insulin-releasing properties of Fenugreek, and have combined it with other testosterone boosting ingredients to offer you a natural and safe way to elevate your strength, stamina and vitality, as well as your muscles. For more information on Testogen, click here. Conclusion There is no denying that Fenugreek is surrounded by both fact and fictitious claims. On the one hand it has the potential to offer an array of health benefits; but on the other, due to its lack of scientific studies and testing, knowing exactly what it can and cannot do is difficult. This is especially true of testosterone. Its testosterone boosting capabilities fall into both myth and fact due to the minimal amount of investigation that has been done. However, despite all of this one thing IS clear… When used as part of a complex formulation, Fenugreek CAN increase testosterone levels. It is just a matter of getting the right pairing. Similarly, testosterone supplementation should not be done on its own. Combining products such as Testogen (which uses Fenugreek extracts as part of their formula) with regular exercise, sufficient sleep, the right foods (those rich in Vitamin D and zinc) and minimal stress; can ALL help you to take back control of your testosterone levels. So if you’re looking to boost your testosterone, just remember – don’t use Fenugreek on its own. Instead, consider it as part of a healthy lifestyle and a complex formula.
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
Bulbine Natalensis Testosterone Benefits and Supplement Side Effects
When it comes to elevating testosterone and boosting your libido, you want to do so 100% confident that you are free from risk or danger. Maybe that is why we so readily turn to herbal products such as bulbine natalensis - we assume they are safe. But are they? On the one hand, this natural aphrodisiac CAN raise testosterone production and keep your body functioning. But on the other, there is speculation over bulbine natalensis and its potential side effects. So what is right and what is wrong? In this article, we shall explore the truth behind bulbine natalensis supplements and determine – does it really work? What is Bulbine Natalensis? Bulbine Natalensis benefits for men Bulbine Natalensis side effects Bulbine Natalensis supplements What you could take instead What is Bulbine Natalensis? Bulbine natalensis extract (also known as ibhucu, rooiwortel and ingcelwane) is an herb that originates from South Eastern Africa. For centuries, it has been harnessed for its aphrodisiac and testosterone boosting properties. In fact, in three separate rat studies, researchers noted massive increases in circulating testosterone, whilst another saw a fall in estrogen levels. Related article:The best testosterone supplements However, despite its distinct ability to bolster your libido, sexual health and testosterone production; bulbine natalensis is also believed to damage organ function (in a similar way to steroids). In particular, nasty bulbine natalensis side effects have been seen in the liver and kidneys of participants – at the EXACT dosage required to see elevations in testosterone. Bearing this in mind, it does make you wonder – is taking a bulbine natalensis supplement worth the risk? Let’s find out… Bulbine Natalensis benefits for men When it comes to introducing anything into your diet or routine it is important to know all the facts. And who can fault you for that? Only once you’re fully aware of all the pros and cons, can you safely make a decision about whether or not to use it to boost your testosterone levels. In this section, we hope to enlighten you to all the benefits you can expect from this herb. Especially, as many of these perks are exclusive to only men. Boost Testosterone levels We’ve mentioned this a few times, but you’re probably wondering how? How is it able to increase testosterone? Well, this is partly due to its breadth of beneficial compounds e.g. saponins, anthraquinones, tannins, cardiac glycosides and alkaloids. In one study on rats, when four separate groups were given different dosages (placebo, 25, 50 or 100 mg/kg body weight); by the end of the 14 day study, the 50mg/kg group experienced the highest anabolizing and androgenic activities (followed by 25mg/kg and then 100mg/kg). On day one, rats saw a 3.3ng/mL increase in testosterone, day 7 a 4.3ng/mL increase and by day 14 a 4.4ng/mL increase. Similarly, the 50mg/kg group saw the greatest rise in testicular and serum testosterone concentrations, as well as higher testicular acid phosphatase activity, serum follicle stimulating and LH concentrations. This is due to bulbine natalensis elevating the activity of alkaline and acid phosphatases. Together, the phosphatase enzymes work to boost testicular and serum testosterone. And these increases are not just exclusive to these particular studies... Another witnessed an impressive 346% increase in testosterone when rats were given 50mg/kg a day. In either case, as your testosterone levels rise, you can expect to see boosts in muscle development, muscle recovery, strength and endurance. Which is perfect if you’re trying to pack on muscle, as this combination of benefits will give you a head start. In fact, by the end of week three you will see a distinct improvement in muscle mass. INTERESTING FACT: those given 100mg/kg a day saw lowered serum testosterone levels, suggesting dosages have to be precise in order for it to work. Elevated Libido A study published in the International Journal of Andrology reported that when rats were given oral dosages of bulbine natalensis extract (25-50mg/kg per day) they experienced an increase in libido, fertility, reproductive hormones and sexual behavior. This is a result of the breadth of phytochemicals found in this herb which can assist erections and increase the frequency (and quality) of ejaculations, as well as elevate the presence of testosterone and luteinizing hormone. At the same time, researchers believe this herb could alleviate erectile dysfunction and premature ejaculation. Improve reproductive health Alongside increasing testosterone creation, bulbine natalensis is also believed to boost progesterone, LH and FSH (when dosages range between 25-50mg/kg). In doing so, this can improve your reproductive health: Progesterone This hormone is a precursor to testosterone and can help counteract estrogen within male bodies. Instead, it can help regulate sperm function and assist sperm and testosterone production. 25mg/kg doses can produce 31% increases, whilst 50mg/kg can produce an incredible 70% boost (NOTE: 100mg/kg doses actually trigger falls in this hormone of up to 41%). LH Created in your pituitary gland, LH binds to receptors on Leydig cells, encouraging increased production of testosterone and sperm. In one study, when rats received 50mg/kg a day, they saw a 2ng/ML increase on day one and a 7ng/mL by day 14. FSH This hormone plays a key role in stimulating sperm production. Assists in the treatment of wounds Research suggests that when bulbine natalensis is applied topically it can help treat a range of skin ailments, including cutaneous wounds. For instance, during a 16 day evaluation, those treated with leaf gel extracts managed to heal faster than those whose wounds weren’t treated. In addition, its leaf sap has been found to increase skin strength, protein and DNA content, as well treat cracked lips and burns. Treat intestinal issues It is reputed that this herb can be used to treat intestinal problems such as diarrhoea, vomiting and convulsions. Decrease estrogen As a guy, the last thing you want is too much estrogen as this will lead to the dreaded man boobs. Bulbine natalensis can cause falls in estrogen of up to 79.7% (when users take 25mg/kg) and 65.1% (when you take 50mg/kg). Natural aphrodisiac and libido booster Dosages of 25-50mg/kg of bulbine natalensis extract per day can produce aphrodisiac effects that come in a close second to testosterone. In fact, at 50mg/kg dose is considered more effective than Viagra. You have just discovered how to increase your libido naturally. Increase immunity Whilst this herb has no apparent impact on your red blood cells, in a study of healthy rats it was found to increase their white blood cell count. Upon receiving 25, 50 or 100mg/kg doses of bulbine natalensis over 14 days, their white blood cell count rose by 4.9%, 26.1% and 38.5% respectively. Bulbline natalensis has also been complimented for its anti-diabetic and anti-rheumatoid properties. However, as is the case with a lot of its health benefits, the majority of its claims are based on studies done on rats NOT humans. Until we can confirm that all of these benefits are equally accessible to people; we advise you to be cautious when using this herb. Especially as it has got an equally strong reputation for raising your cholesterol levels and damaging your liver and kidneys. Bulbine Natalensis side effects We’ve hinted a few times at the fact that bulbine natalensis isn’t completely safe - but what can you actually expect? Well, the first thing to note is that many of the following bulbine natalensis side effects can be triggered at the EXACT SAME dosages you are advised to take in order to witness results. Ironic, right? Negatively alters liver enzymes and kidney tubules During one toxicology study on rats, when they were given 25, 50, and 100mg/kg of this herb; it was found to alter their liver enzymes and cause adverse changes. Similarly, distortions were seen in the architecture of their proximal and convoluted tubules (in your kidneys), which is suggestive of its toxic effects on your body. NOTE: Honestly? All three of these popular dosages can harm your liver and kidney functions (well, in rats anyway). Increases the risk of clogged arteries All three popular dosages have been found to boost cholesterol and triglyceride levels within just two weeks; leading to a greater risk of you developing clogged arteries. Similar to steroids, the longer you use this herb, the bigger the danger. Bulbine Natalensis supplements Like a lot of testosterone boosters, there are a variety of bulbine natalensis supplements on the market. So, if after reading its negative side effects you’re still interested - then there are plenty of options for you to pick from on the market. On average these supplements cost $100-$140 per 100g depending on the size and quality of the product, or to put it more simply $1.20 per serving. Now in terms of dosages, most brands advise you to take 8-10mg of bulbine natalensis per kilogram of body weight, once a day (every morning with breakfast). This means, if you weigh approx. 100kg, then you could roughly take 800-1000mg of bulbine natalensis per day. Sounds simple right? No, not really. The problem is, this herb has a long history of becoming less effective at producing testosterone if you exceed the dose. In fact, take too much and its effectiveness – and your testosterone – will drop. The next problem comes in the form of the danger it poses to your liver and kidney enzymes. Even at the recommended dosage, bulbine natalensis can damage organ function. For this reason, it is recommended that you take it for 4-8 weeks straight, before taking a 4-8 week break. NOTE: this herb is NOT recommended for women. What you could take instead? Although there is no denying that bulbine natalensis has the potential to boost testosterone production, muscle/strength development and your libido - hell in two weeks it can hasten muscle recovery - it is also shrouded in negative side effects. And what is worrying about these bulbine natalensis side effects is the fact that these risks – organ function, kidney/liver damage and clogged arteries – can all be caused by the VERY dosages you are advised to take. That’s correct! Not from excessive use or overdosing. But from its suggested 25, 50 or 100mg/kg dosage. Then of course, there is the lack of human studies. For instance, most of the benefits it claims to produce are based on the results of rats – a creature that is not even close to us biologically. This means, all of this proof can only be taken with a pinch of salt as there is no certainty that they will happen in humans too. Because of this, we recommend sticking to more complex herbal formulations such as those offered by TestoGen. This popular testosterone booster has been specially formulated from eleven clinically proven and 100% natural ingredients that work in synergy to raise your natural testosterone levels so you can experience increases in strength, stamina, muscle size, focus and concentration. With TestoGen’s help you can say goodbye to symptoms of testosterone deficiency – tiredness, irritability, excess body fat, and loss of libido, erection strength and muscle tone. Conclusion So is bulbine natalensis worth adding to your testosterone boosting arsenal? In our opinion – no it isn’t. Sure, it can help to elevate testosterone, muscle recovery, your libido and immunity. However, given that its recommended dosages can also increase your chances of suffering from liver and kidney problems, as well as clogged arteries (which can lead to heart disease); its cons far outweigh its pros. This point is further emphasised when you consider the number of proven natural testosterone boosters that exist - all of which are 100% safe and free from negative side effects. Why put your body at risk when you don’t have to? That is why, if you’re serious about raising your testosterone levels, you should always stick to proven, natural products that are backed by years of studies as well as proof that they are safe.
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
Grape Seed Extract For Testosterone - Does it really work?
There are a lot of ways that you can increase your testosterone levels. Many people jump to using things like steroids and prohormones - however, these are usually synthetic and generally not as safe as natural substances like grape seed extract. Grape seed extract benefits can be similar to those experienced by people using androgens. The benefits of grape seed extract may not be as immediate or as intense as those you would experience by using a steroid, but the plant is much, much safer. In this article, we’re going to explain what grape seed extract is and why it can be beneficial for your health and testosterone levels. Table of Contents What is grape seed extract? Does grape seed extract block estrogen? Does blocking estrogen increase testosterone? What are the benefits of increasing testosterone Improved libido More weight loss Better athletic performance Any grape seed extract side effects? What is grape seed extract? Grape seed extract is a source of antioxidants that can be difficult to obtain from other food sources. It has been used as a medicine and a supplement for many years, and grape seed extract provides antioxidants that are highly bioavailable and stay in your body for a long period of time. There are a number of benefits that are commonly attributed to grape seed extract. It can be useful for helping to enhance blood flow throughout the body. Doses as low as 150 mg daily have been proven to be effective for this purpose. It can enhance the health of your blood vessels and protect them from disease. Certain people may experience a reduction of LDL (bad) cholesterol when they use grape seed extract - for example, people who have high triglycerides have been proven to see improvement with the supplement. People with metabolic syndrome, on the other hand, saw no improvement. #BBD0E0 »
Hnourish
Empowering individuals to nourish their bodies with intention and purpose. I share insights on balanced eating, mindful consumption, and sustainable food systems to foster holistic wellness and a healthier world.
The Link Between Eating Brazil Nuts And Testosterone Levels
Why should you eat Brazil nuts? What do Brazil nuts contain that can increase testosterone? Are there any other Brazil nuts health benefits? Selenium - its functions and benefits for testosterone levels L-Arginine - its functions and benefits for testosterone levels Recommended dose - how many Brazil nuts should you eat daily? Conclusion Why should you eat Brazil nuts? Rich in healthy fats, protein and trace minerals, Brazil nuts can do wonders for your health. From boosting your metabolism and libido, to naturally increase your testosterone levels, to enhancing protein synthesis; eat just a handful of these nuts a day and you can begin seeing the results. But why are they worthwhile? 1 - Selenium – this potent antioxidant and essential trace mineral can help you to meet your daily selenium allowance, which is essential for raising your testosterone levels and improving sperm production and mobility (as you get older). Selenium has also been linked to cancer, where studies have found it to have protective elements against prostate cancer. 2 - L’Arginine – this amino acid can help to improve blood vessel dilation, circulation, and blood flow, making it a natural Viagra. These two reasons alone, make Brazil nuts a perfect addition to your diet. Just make sure to buy either frozen, unroasted, unsalted or organic versions, to ensure that it's nutrient composition is at its highest. What do Brazil nuts contain that can increase testosterone? We touched on the idea of Brazil nuts for testosterone briefly in the section above; however, to fully understand how a simple nut can raise your testosterone levels we need to delve a little deeper. Related article:How does oyster extract affect your testosterone? The simple truth is: Brazil nuts are loaded with testosterone precursors e.g. nutrients, which can ensure increased testosterone production. From its selenium testosterone benefits to L’Arginine and its high quantities of zinc, Vitamin D and antioxidants; all of these nutrients can improve men’s health by leaps and bounds. Take a look at the following: Antioxidants – rich in Vitamin E (tocopherol), the presence of this potent antioxidant can help to modulate polyunsaturated fatty acids (PUFAs) and limit oxidative damage to testosterone. Now, Brazil nuts typically contain lower than average levels of PUFAs. However, thanks to them also being high in Vitamin E, this ensures you can keep your testosterone levels healthy. Selenium – by keeping your testosterone levels high, the trio combination of Brazil nuts with selenium and testosterone can also prevent drops in sperm count and quality. L-Arginine – converted into Nitric Oxide, this helps your blood vessels to dilate and your blood to move more freely. In doing so, this ensures all your bio-active nutrients (testosterone) reach where they need to go, resulting in lasting, rock hard erections. Zinc – low zinc levels have been linked to reduced testosterone. By increasing your intake of this mineral, it can improve your luteinizing hormone levels which are essential for testosterone production. Are there any other Brazil nuts health benefits? Truth? We could talk for days about the power of the Brazil nuts testosterone combination, and the influences of selenium on your sex life. However, this is not the only positive benefit you can experience from this nut. High in monounsaturated fats (good fats), protein, magnesium, zinc, calcium, Vitamin E and B Vitamins –Brazil nuts have also been linked to: Thyroid function – by managing your thyroid hormones, selenium can help to maintain homeostasis; keep your metabolism running high and ensure your thyroid function remains at optimal levels. Immune system – selenium can help keep your immune system healthy by preventing damage to your nerves and cells. Your brain – Brazil nuts contain an antioxidant called ellagic acid whose anti-inflammatory effects can help to protect your brain and improve mental clarity and focus. Cholesterol – its dual combo of being low in saturated fats and high in unsaturated fats, means you can benefit from lower total cholesterol and LDL cholesterol. Just eating 6-10 nuts can improve your lipid profile. Cancer – whilst it cannot prevent cancer, Brazil nuts can help to lower the risk of prostate, oesophageal and stomach cancer. Anxiety, depression and fatigue – given that low selenium levels have been linked to mood-related disorders, it makes sense that raising these levels can help to alleviate them. In one 5 week study - where participants took 100mg of selenium a day - they noted a decrease in symptoms. NOTE: like all good things, having too much of it can cause some negative side effects. This is the same for Brazil nuts. If you eat too many or eat them alongside selenium supplements, this can cause selenosis which can trigger hair loss and brittle nails. Selenium - its functions and benefits for testosterone levels Now, you’re already aware of the some of the perks that come with the selenium testosterone combo, but there is much more to this nutrient that you need to be aware of. Below we have concocted a list of all of selenium functions and benefits for testosterone so you can see the full potential of selenium. One: What is Selenium? It is a trace mineral that forms part of many proteins in your body. It exists mainly in the form of selenoproteins which help with a number of health and performance effects such as muscle regeneration, cell maintenance and the transportation/storage of selenium. One of its biggest jobs though is combating oxidative stress, which can occur when the creation of free radicals outpaces your body’s natural antioxidant defenses. Pollutants, toxins, radiation, stress, lack of sleep and excess alcohol, cigarettes and refined sugars, can all cause oxidative stress. Similarly, too much strenuous exercise e.g. bodybuilding can contribute to it. In all of these cases, the best way to reduce oxidative stress and ensure enhanced recovery and performance is to introduce an antioxidant. Selenium is such an antioxidant. Some forms of this mineral can act in isolation (or in conjunction with Vitamin E) to combat the damage done to your cells by free radicals. They achieve this by ensuring you have enough glutathione peroxidase in your cells. This is essential for cellular detoxification as it converts toxins into harmless by-products which your body then gets rid of. Two: Benefits of Selenium Remember the damage free radical can do to your cells? Well, selenium forms a part of glutathione which can provide protection against oxidative stress and cell damage. It can act as a buffer from strenuous exercise, helping to lower cell damage and ensure faster repair and recovery. Most notably, by rectifying your natural selenium levels (and increasing glutathione production), it can: prevent the development of cancerous cells; improve thyroid function (and in turn your metabolism); treat joint problems (arthritis); assist skin conditions (acne and psoriasis), and act as a natural testosterone booster/libido enhancer/aphrodisiac. One Brazil nut contains 95mg of selenium. This means, by consuming just 2-3 Brazil nuts a day: athletes, bodybuilders and those with a selenium deficiency can all witness a difference to their performance as their testosterone levels begin to rise. Three: Food sources of Selenium Brazil nuts are not the only foods to be rich in selenium. There are many other foods you can try which are equally as powerful: Oyster (3 oz.): 60 micrograms Pork loin (3 oz.): 35 micrograms Oats (3.5 oz.): 34 micrograms Brown rice (1 cup): 19 micrograms Button mushrooms (0.5 cup): 18 micrograms Chia seeds (1 oz.): 15 micrograms Egg (1 whole): 14 micrograms Whole wheat bread (1 slice): 13 micrograms Baked beans/lima beans (1 cup): 13 micrograms L-Arginine - its functions and benefits for testosterone levels Best known for its ability to enhance testicular blood flows (vasodilation), improve circulation (and energy delivery) and encourage protein synthesis (nitric oxide production); this essential amino acid can help to both increase testosterone production and ensure it gets to where it needs to go, eliminating erectile dysfunction. Nitric oxide is important for increasing vasodilation in the body. By raising its presence, it helps your blood vessels to dilate and improve circulation. And this is great news, as it ensures the efficient oxygenation of your tissues, as well as the swift delivery of testosterone to your cells and penis. Similarly, its role in protein synthesis is beneficial for muscle mass development, growth and repair, as this increased amount of muscle can boost testosterone production. In many ways, their benefits feed into one another. Recommended dose - how many Brazil nuts should you eat daily? The main thing to remember here is that you don’t need to eat Brazil nuts AND take selenium supplements. It should be one or the other, not both. Now, should you go the supplementation (gel or capsule) route you should never take more than 400mg of selenium a day. In fact, 100mg of selenomethionine should be enough to encourage selenium and testosterone production without you suffering from excess. However, if you plan to raise your selenium levels through diet alone; then all you need to do is eat 2-6 Brazil nuts a day. Personally, 2 Brazil nuts a day is more than enough to get the job done. However, if you’re an athlete or a bodybuilder, then we suggest eating 6. Simply remember to split them into two dosages: 2-3 Brazil nuts in the morning and a further 2-3 in the evening. NOTE: treat Brazil nuts like a typical cycle and don’t have 6 a day regularly. Instead, we recommend consuming 6 a day for two weeks, before taking a two-week break. Conclusion There is no denying that eating Brazil nuts can offer you a natural and efficient way to achieve raised testosterone. By adding this simple nut to your diet, you can eliminate the need for supplementation and instead offer your body an array of health benefits thanks to its antioxidants, minerals and good fatty acids. And you don’t even have to eat a lot to begin witnessing positive results. Just 2 Brazil nuts a day can raise your selenium and L’Arginine levels; boost protein synthesis and testosterone production, and eliminate oxidative stress and cell damage. The only thing you need to remember is to not eat more than 6 Brazil nuts a day (or more than 400mg) and to not to do it too regularly (more than two weeks at a time), as excess selenium (over a prolonged period) can cause hair loss and brittle nails.