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Coconuts

1. Electrolytes

Coconut water contains natural electrolytes. For example, 1 cup has 600 milligrams (mg)
Source of potassium, Potassium plays a vital Source in the body, including helping with kidney
function and muscle contractions.

Coconut water may be a natural alternative to sports drinks such as Gatorade. While coconut
water often has more potassium than the average sports drink, it tends to have less sodium, the
main electrolyte lost in sweat.

2. Low-calorie hydration

One cup of coconut water contains 45 calories Trusted Source. T

Anyone who finds plain water unappetizing may find that drinking coconut water throughout the
day improves their hydration.

Staying hydrated may help:

 boost energy levels

 support digestion

 improve cognition

 reduce joint pain

 manage weight

 prevent kidney stones

3. Nutrients
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Coconut water contains several nutrients beyond potassium, including calcium and magnesium.

Potassium helps keep fluid and electrolyte levels balanced, especially during exercise. And
because there is more potassium than sodium in coconut water, the potassium may help balance
out the sodium’s effects on

Calcium supports the strength of bones and teeth, and it helps muscles contract and work
properly. One cup of coconut water contains about

Magnesium helps move calcium and potassium into the muscles, and it also helps with energy
production and organ function. One cup of coconut water has about

4. Heart health benefits

Coconut water may help promote heart health. Its potassium may help reduce Source blood
pressure. In addition, an older study found that coconut water may help reduce the risk of
developing heart disease.

Though coconut water can play a role in a heart healthy diet, a person should still follow dietary
recommendations from their doctor.

5. Antioxidants

Coconut water contains antioxidants, which help neutralize oxidative stress and free radicals.

While several studies over the years have looked into the antioxidants in coconut water,
relatively few have included human participants.
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One of the more recent studies, published in 2016, found that coconut water’s high potency
antioxidants helped reduce cholesterol markers in rats.

7. Kidney health benefits

Drinking coconut water regularly may help promote kidney health. According to a 2018 study in
participants without kidney stones, coconut water helped them lose more citrate, potassium, and
chloride during urination, indicating that coconut water might help loosen stones or prevent them
from forming.

They also cite several earlier findings that coconut water may help alleviate kidney damage from
diabetes.

Coconut water and skin health

Drinking coconut water or applying it to the skin may have a moisturizing effect. In addition,
a 2015 study found that consuming coconut water helped prevent damage from free radicals in
rats. If this is true for humans, the drink may help reduce signs of aging, though confirming this
requires more research.

If a person prefers coconut water to plain water, incorporating more coconut water in the diet
could boost hydration, and this, too, can help with weight loss
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Botany and origins Cardamom is a

perennial herb with lance-shaped leaves borne on long sheathing stems, up to 4 m high. It is
native to tropical Asia and is now cultivated in Sri Lanka, India, Guatemala and El
Salvador.1 Guatemala is the largest producer of cardamom in the world followed by India.2
The parts used are the dried, nearly ripe fruits with seeds. The small black seeds of cardamom
are embedded in a thin papery outer shell or pod. They have a pleasant aroma and a
characteristic, slightly pungent taste.2
Characteristics

Cardamom oil is an almost colourless or pale-yellow liquid, which darkens when exposed to
sunlight. The odour of cardamom is warm-spicy with a slightly penetrating camphoraceous-
cineole-like odour. It becomes balsamic-woody with a sweet and almost floral dryout.3

Essential oil produced from the ‘green’ types of cardamom smells more of cineole than the oil
produced from the bleached or pale yellow coloured cardamom seeds.3

Chemical composition

The chemical composition of cardamom oil is reported as follows:

a-pinene (1.5%), b-pinene (0.2%), sabinene (2.8%), myrcene (1.6%), a-phellandrene (0.2%),
limonene (11.6%), 1,8-cineole (36.3%), g-terpinolene (0.5%), linalool (3.0%), linalyl acetate
(2.5%), terpinen-4-ol (0.9%), a-terpineol (2.6%), a-terpinyl acetate (31.3%), citronellol (0.3%),
nerol (0.5%), geraniol (0.5%), methyl eugenol (0.2%), and trans-nerolidol (2.7%).4

The composition of cardamom oil from south India mainly contained α-terpinyl acetate (56.7%),
1,8-cineole (15.13%), α-terpineol (4.67%) and limonene (4.05%).2

The major components that impart the sweet flavour to the oil are α-terpinyl acetate, geranyl
acetate, nerol and α-terpineol, while 1,8-cineole imparts the harsh medicinal aroma. 2

Pharmacology and clinical studies

Analgesic activity

Cardamom oil was found to have significant analgesic activity, and had a suppressive action on
carrageenan-induced oedema in animal studies, exerting its effect by reducing the synthesis of
eicosanoid mediators of inflammation.9
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Antiemetic activity

A randomised study was conducted with patients who experienced nausea in the postanaesthesia
care unit using ginger essential oil; a blend of essential oils of ginger, spearmint, peppermint and
cardamom; and isopropyl alcohol. The study confirmed that postoperative nausea was
significantly reduced with inhalation of ginger oil and the blend of essential oils. It was
suggested that aromatherapy could be used as an inexpensive and non-invasive treatment for
postoperative nausea.10

A clinical trial using an inhalation of a blend of ginger, cardamom and tarragon essential oils in
equal parts investigated whether the negative effects of anaesthesia could be alleviated. The
results found that 75% of cases had a favourable outcome by completely blocking nausea and/or
vomiting within 30 minutes.11

Antifungal activity

An in vitro test confirmed that cardamom essential oil had considerable antifungal effect against
seven pathogenic moulds.12

Antimicrobial activity

An in vitro test confirmed that cardamom essential oil had moderate antimicrobial effect against
a range of gram-positive, gram-negative and pathogenic bacteria.13

Antispasmodic activity

Cardamom oil has been reported to have antispasmodic activity on excised mouse intestine. 1

Properties

Antiseptic, antispasmodic, carminative, cephalic, digestive, diuretic, expectorant, general tonic,

stimulant, stomachic7,19

Aromatherapy Uses

Digestive system

Cardamom is recommended for the treatment of digestive complaints such as colic, cramps,
dyspepsia and flatulence.19,20,21
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Schnaubelt explains that cardamom oil contains the acetylcholine antagonist, borneol, which is
important in disrupting the pathways that trigger nausea and vomiting. He explains that it also
prevents the formation of intestinal gas, reduces pain, and that it has a relaxing effect on a
spasmodic colon and can help alleviate painful diarrhoea.22

Nervous system

Cardamom oil has been described as a cephalic and a gentle tonic of the nervous system.7 It is
also recommended for nervous exhaustion and depression.20

Respiratory system

Cardamom oil is recommended for catarrhal conditions of the respiratory system such as chronic
bronchitis.20

Avocado Components Related to Cardiovascular Health

The following section is an assessment of avocado's many nutrients and phytochemicals (Table
1) with potential cardiovascular health benefits. Avocados have a similar composition profile to
that of tree nuts, which have a heart health claim, with less than half the calories (USDA, 2011)
(Table 2).

Fatty Acids

Avocados can fit into a heart healthy dietary pattern such as the DASH diet plan Avocados
contain a monounsaturated fatty acids (MUFA)-rich fruit oil with 71% MUFA, 13%
polyunsaturated fatty acids (PUFA), and 16% saturated fatty acids (SFA). As the avocado fruit
ripens, the saturated fat decreases and the monounsaturated oleic acid increases (Lu et al.,
2009; Slater et al., 1975; Moreno et al., 1980). The use of avocado dips and spreads as an
alternative to more traditional hard, SFA rich spreads or dips can assist in lowering dietary SFA
intake (Avocado Central, 2012).
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Carbohydrates

Dietary Fiber

Avocado fruit carbohydrates are composed of about 80% dietary fiber, consisting of 70%
insoluble and 30% soluble fiber (Marlett and Cheung, 1997). Avocados contain 2.0 g and 4.6 g
of dietary fiber per 30 g and one-half fruit, respectively (USDA, 2011). Thus, moderate avocado
consumption can help to achieve the adequate intake of 14 g dietary fiber per 1000 kcal as about
one-third this fiber level can be met by consuming one-half an avocado.

Sugars

Compared to other fruits, avocados contain very little sugar (USDA, 2011). One-half an avocado
contains only about 0.2 g sugar (e.g., sucrose, glucose, and fructose). The primary sugar found in
avocados is a unique seven-carbon sugar called D-mannoheptulose and its reduced form,
perseitol, contributes about 2.0 g per one-half fruit but this is not accounted for as sugar in
compositional database as it does not behave nutritionally as conventional sugar.

Minerals

Potassium

Clinical evidence suggests that adequate potassium intake may promote blood pressure control in
adults (USDA and HHS, 2010b). The mean intake of potassium by adults in the United States
was approximately 3200 mg per day in men and 2400 mg per day in women, which is lower than
the 4700 mg per day recommended intake (USDA and HHS, 2010b; IOM, 2005). Avocados
contain about 152 mg and 345 mg of potassium per 30 g and one-half fruit, respectively. Also,
avocados are naturally very low in sodium with just 2 mg and 5.5 mg sodium per 30 g and one-
half fruit, respectively (USDA, 2011). The health claim for blood pressure identifies foods
containing 350 mg potassium and less than 140 mg of sodium per serving as potentially
appropriate for this claim (FDA, 2000).

Magnesium

Magnesium acts as a cofactor for many cellular enzymes required in energy metabolism, and it
may help support normal vascular tone and insulin sensitivity (IOM, 1997). Preliminary
preclinical and clinical researches suggest that low magnesium may play a role in cardiac
ischemia (IOM, 1997). In the Health Professionals Follow-up Study, the results suggested that
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the intake of magnesium had a modest inverse association with risk of coronary heart disease in
men (Al-Delaimy et al., 2004).

Vitamins

fruit, respectively (USDA, 2011). Avocados contain 0.59 mg and 1.34 mg vitamin E (α-
tocopherol) per 30 g and one-half avocado, respectively (USDA, 2011).

Vitamin K1 (phylloquinone)

Vitamin K1 functions as a coenzyme during synthesis of the biologically active form of a number
of proteins involved in blood coagulation and bone metabolism (IOM, 2001). Phylloquinone (K1)
from plant-based foods is considered to be the primary source of vitamin K in the human diet.
Vitamin K1 in its reduced form is a cofactor for the enzymes that facilitate activity for
coagulation.effect of drugs such as warfarin (Coumadin) (Crowther et al., 1998; Dismore et al.,
2003).

B-vitamins

Deficiencies in B-vitamins such as folate and B-6 may increase homocysteine levels, which
could reduce vascular endothelial health and increase CVD risk

Cumin has been a part of the human diet for thousands of years. It’s grown in the Middle East,
Mediterranean, India, and China. Today, most cumin sold in the United States originally comes
from India.

People across the world use cumin as a seasoning in food and extract its oil for perfumes. It’s
also a popular remedy in traditional medicine—and for good reason. Cumin packs a lot of health
benefits into a few tiny seeds.

Health Benefits

For generations, people have used cumin to treat conditions ranging from indigestion and
diarrhea to headaches. People in India have used it to treat kidney and bladder stones, eye
disease, and even leprosy.

Now, scientific research is finding evidence that backs up many of these traditional uses.

Antibacterial Effects
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Research has shown that cumin may help kill some bacteria that can get into your body and
make you sick. In the lab, cumin has been shown to limit the growth of microorganisms,
including E. coli—a bacteria that can cause food poisoning. Its antibacterial properties might
explain why people have traditionally used cumin as a preservative.

Cancer Prevention

Cancer develops when cells in the body start to multiply out of control. Tumors are collections of
these abnormal cells. In several animal studies, scientists have found that cumin seeds may
prevent the growth of different kinds of tumors, including those caused by liver, stomach, and
colon cancers. More studies are needed to determine if cumin can help prevent cancer in humans.