Green Tea for Weight Loss: How many cups daily to lose weight?

Green tea for weight loss

Green tea for weight loss: How many cups of green tea should you drink daily to lose weight?

Perhaps the most burned-through refreshments across the world, green tea has been connected to a variety of medical advantages. Tea, especially green tea, has acquired far reaching consideration as a characteristic weight loss item. Numerous investigations have exhibited that drinking green tea for weight loss can help individuals shed the pounds and liquefy away the undesirable belly fat adequately.

Green tea is stuffed loaded with supplements and cell reinforcements that may build fat burning, assist you with shedding pounds, and lift wellbeing from various perspectives. Yet, that doesn't mean you should utilize green tea as a substitute for your sound eating routine and exercise program. The truth of the matter is that a blend of solid eating routine and exercise routine can help you assemble and accomplish practical wellness way of life. For best outcome, you can drink green tea as an enhancement to your weight loss diet.

How green tea assists with weight loss and diminishing belly fat?

There is significant proof that shows green tea as perhaps the best teas for weight loss. Green tea is stacked with intense cell reinforcements called catechins - the dynamic fixings connected to weight loss. Epigallocatechin gallate (EGCG), the most plentiful catechin in green tea can support digestion and help increment the impacts of some fat-burning chemicals like norepinephrine.

Green tea may build the fat-burning impacts of activity. For example, one investigation detailed that men who took green tea extricate before practice consumed more fat by 17% more fat than men who didn't take the enhancement. Numerous examinations propose that taking EGCG enhancements or green tea concentrate can cause you to consume more calories - even very still.

This incredible cancer prevention agent (EGCG) can likewise cause individuals to burn-through less calories by going about as a characteristic craving suppressant that assists you with getting more fit. Moreover, green tea is especially valuable for diminishing unsafe stomach fat that is jumped at the chance to an expanded danger of a few sicknesses, including type 2 diabetes and coronary illness. Studies have shown that green tea concentrate or catechin enhancements can assist you with losing belly fat. Overall.

Green tea is likewise an extraordinary wellspring of caffeine, a notable energizer that has been found to help your body burns both fat and calories.

What number of cups of green tea would it be advisable for you to drink each day to get in shape?

As per the University of Maryland Medical Center, you need to drink 2-3 cups of green tea each day to get the advantages of green tea for weight loss. It is assessed that 1cup of green tea has around 120 to 320 milligrams of catechins and 10 to 60 milligrams of caffeine, despite the fact that it relies upon how you blend tea.

Instructions to make and drink green tea for ideal weight loss

Green tea burns belly fat and can be effectively joined into your weight loss diet. It is related with enormous medical advantages, which means its advantages broaden beyong burning muscle versus fat and shedding the pounds. Yet, recall, how you get ready can have a gigantic effect with regards to getting a charge out of and benefits. Maybe, every carbohydrate contents particularly when you're attempting to thin down.

You may try not to add additional calories from sugars (like sugar, nectar, milk or cream) to your green tea in the event that you would prefer not to invalidate any advantages. By adding 1 teaspoon of nectar and 1 tablespoon of cream, you're knocking up the calories in your extremely low-calorie green tea to nearly 86 calories. Notwithstanding, some plain green tea has just 2 calories, making it an ideal expansion to your weight loss plan.

Disclaimer: Tips and ideas referenced in the article are for general data reason just and ought not be understood as expert clinical exhortation. Continuously counsel your primary care physician or a dietician prior to beginning any work out schedule or rolling out any improvements to your eating regimen.

5 Herbs for Health and Overall Wellness

5 Herbs for Health and Overall Wellness

Everyday work stresses demand some attention, but no one likes a pill unless a doctor prescribes it. Similarly, you would not pop a pain killer for frequent headaches. Like many out there, if you are skeptical about using allopathic medication for everyday ailments, herbs for health might be your best alternative.

Over the years, people have changed their perception of holistic healing methods. Many people now root for herbs and traditional healing methods to help with various health conditions. Fortunately, most of the medications do not have any adverse effects and work integratively with your system. You can rely on them for your general well-being. If you still wondering how?

Find through this article the miraculous power of herbs for health and what science has to say about it.

1. Cannabis

Many use cannabis for recreational purposes, but there is undoubtedly more to it. The substance is commendable how phytocannabinoid in cannabis interact with human body receptors. As a result, it can induce a wide range of homeostatic controls.  People now microdose on CBD products like budget buds to manage sleep, mood, appetite, stress, and anxiety. The CBD component also plays an important role in treating nausea and reducing anxiety.

Moreover, scientists have discovered its alternative uses to treat chronic conditions like arthritis. Cannabis is a storehouse of healthy terpenes, minerals, anti-oxidants. Interestingly, the anti-inflammatory properties in it can help you overcome pain and muscle tension.

How to Use

There are multiple ways to administer cannabis. Some people like the old-school cannabis joint or a roll. You can also find cannabis variants like the cannabis concentrate for vaping and dabbing purposes, the disposable vape pen, or the regular CBD oil, balm, etc.

2. Holy Basil

Holy Basil is an amusing plant as all its parts show adaptogenic properties. If you suffer from any physical or mental stresses, you may use them to promote balance. In most cases, the best part is that people report immediate relief and provide a holistic approach to healing.  It is, therefore, an integral part of house-hold remedies in many south-Asian countries, and they refer to it as ‘queen of herbs.’ Even scientific research indicates that holy basil has some fabulous pharmacological properties to help you cope with common ailments like cough, cold, nausea, vomiting.

Apart from relieving stomach troubles, you can use it to detoxify the body. It is often considered a holy grail solution for the body and mind. Many travelers keep its essential oil in their travel kit to soothe the skin in case of an insect bite. Moreover, the nutritional profile of the herb makes it a perfect supplement for everyday use. The plant contains vitamin A and C, calcium, zinc, iron, and chlorophyll.

How to Use

You can make a tonic from holy basil leaves and seeds or simply add its leaves to your salad and soups. Remember, it is not a first-line treatment, so consult an expert before using it.

3. Elderberry

Traditionally, people used the flowers and leaves of the elderberry plant to deal with pain, inflammation. It was a common medication for healing stomach problems and stimulating the production of urine and sweat. The bark of the plant is valued as a diuretic and laxative often used to induce vomiting. As for the fruit, elderberries have antioxidants.

It has multiple nutritional benefits as it can quickly fulfill your significant portion of vitamin C daily requirement. Folk medicines describe elderberry as a magical herb as its dried fruits would heal infections and alleviate neural pain. Various scientific studies suggest its use in healing respiratory disorders. Elderberries are a fantastic source of dietary fibers and have potent oxidants that could relieve oxidative stress. Eating elderberries can supply your body with unique flavonoids that can keep you young and active.

How to Use

You can cook, make juice, or jam with its fruit. Some people also love tea made from its flowers. However, too much elderberry can upset your stomach. Make sure to regulate your dosage or ask an expert.

4. Lavender

Another powerful herb that can be healthy for your mind and body is lavender. Lavender has unique and sweet aromatic scents that can coherently work to reduce your mental and physical stresses. A warm massage with lavender oil encourages deep relaxation. It can also induce sleep in people who face sleeping troubles. An aromatherapy session with lavender oil can help heal depression and body aches. The aromatic healing properties in lavender can help people with dementia and memory issues. More commonly, lavender concoctions can relieve headaches and tooth troubles.

How to Use

A cup of lavender infusion before bed can help you relax deeply. You can also add lavender leaves to your desserts for a sweet aromatic flavor.

5. Chamomile

Chamomile flowers resemble small daisies, another yet aromatic plant that can provide you anti-anxiety properties. You must have seen several chamomile tea infusions on the market. The calming powers of chamomile are often a topic of interest among researchers.

A research study states that chamomile to be an effective treatment for managing Generalized Anxiety Disorder. Chamomile is usually safe for long-term use. Recent research shows that chamomile is more than an anxiety reliever; it also shows potential anticancer treatment.

The Bottom Line

Like any other treatment, the results of herbal medication would largely depend on personal body chemistry. In contrast, people tend to self-medicate while considering herbs; it’s best to seek an expert opinion. A customized herbal self-care routine can evoke robust health and be a game-changer for your well-being.

What Is the Most Daily Calories I Need For Weight Loss

What Is the Most Daily Calories I Need For Weight Loss

Most noteworthy, the United States Dairy Association published Dietary Guidelines for Americans, for the years 2020 to 2025. And, according to these guidelines, the daily calories needed by Americans are as follows:

  • Sedentary women between the ages of 26 to 50 need 1,800 calories daily
  • Sedentary women 51 and up need 1,600 calories daily
  • Moderately active women between the ages of 26 to 50 need 2,000 calories daily
  • Moderately active women 51 and up need 1,800 calories daily
  • Active women between the ages of 31 to 60 need 2,200 calories daily
  • Active women 61 and up need 2,000 calories daily
  • Sedentary men between the ages 41 to 60 need 2,200 calories daily
  • Sedentary men 61 and up need 2,000 calories daily
  • Moderately active men between the ages 26 to 45 need 2,600 calories daily
  • Moderately active men between the ages 46 to 65 need 2,400 calories daily
  • Lastly, moderately active men 66 and up need 2,200 calories daily
  • Active men between the ages 36 to 55 need 2,800 calories daily
  • Active men between the ages 56 to 75 need 2,600 calories daily

Most noteworthy, the average woman is 5 feet 4 inches tall weighing 126 pounds. While the average man is 5 feet 10 inches tall weighing 154 pounds. Regrettably, the daily calories you actually need is difficult to estimate. Indeed, the actual daily calories you burn depends on things like your age, height, sex, weight, and your activity level.

How to Budget Your Daily Calories

Especially relevant, irrespective of whether you are sedentary, moderately active, or active, if you want to lose weight you have to cut back on what you eat. For example, to lose a pound in a week, means that you avoid eating foods, packed with 3,500 calories, during the week.

Calories in Body Fat

Most noteworthy, calories are stored in the body as either glycogen, in the liver, from carbs or as body fat. Consequently, when you don’t have enough calories in your blood, calories are first taken from the glycogen and then from body fat.

Indeed, pure fat has an energy content at about 9 calories per gram of pure fat. In the meantime, there are 454 grams of pure fat in one pound of pure fat. As a result, one pound of pure fat has about 454 x 9 = 4,086 calories.

Incidentally, body fat is not just pure fat. Indeed, body fat is made up of adipocytes, also known as fat cells. Moreover, fat cells contain mostly fat but also contain fluids and proteins. As a result, one pound of body fat is less than 3,500 calories.

Meanwhile, one pound of body fat equals 454 grams. Furthermore, pure fat contains anywhere from 8.7 to 9.5 calories per gram of pure fat. Meanwhile, body fat tissue is 87 percent fat. However, some studies report that body fat tissue contains only 72 percent fat. Moreover different types of body fat contains different percentages of fat.

As a result, one pound of body fat contains a minimum of 454 * 87% *8.7 = 3,436 calories, while a maximum of 454*87%*9.5 = 3,752 calories. In summary, the 3,500 calories in a pound of body is just a round number to use for estimations.

A Budget for Daily Calories

Therefore, to lose one pound in one week you need to avoid eating about 500 (3,500 / 7) calories each day of the week. So if you need 2,000 calories daily to maintain your weight, to lose one pound in a week, you will have to get by on 1,500 (2000 – 500) calories each day of that week.

Body’s Reaction to Restricted Calories

Sounds easy right! Right, in fact it’s a myth. Indeed, overweight and those who are obese, can lose the calories in the short term for a moderate weight loss. However, a 500 calorie deficit may not work for the long term.

Regrettably, the explanation fails to take into account the body’s response to changes in body composition (such as fat loss) and diet. (By the way, you can find out your body composition using either a body composition monitor or a body composition analyzer.) Indeed, when you start running a 500 calorie deficit, your body thinks there is a famine. As a result, the body starts shutting down unnecessary activities and reduces the metabolic rate. In the meantime, by burning fewer calories the body is prepared to survive famine conditions.

Moreover, you start moving around less, and the body becomes efficient in doing the same amount of work with fewer calories. Consequently, instead of burning fat, you end up losing muscle tissue and/or lean tissue which makes you burn fewer calories. Indeed, this reaction of the body is known as the starvation mode or adaptive thermogenesis. Consequently, weight loss slows down with time.

Meanwhile, to stop loss of muscle mass, it’s important to do resistance training. Incidentally, eating high protein foods ensures that your body is less likely to break down your muscles for energy. Most of all, these approaches prevent a reduction in calories burned making it difficult to lose weight. Furthermore, you start having mood swings, and you start feeling hungry, get intense cravings for food which in turn makes you irritable.

Other Ways to Budget Daily Calories

Meanwhile, because a 500 calorie deficit may be too much stress on your body, it makes it very difficult for you to sustain that deficit. In fact, a more realistic alternative is to plan on losing half a pound each week or 250 calories each day. So instead of a 1,500 calorie diet, you end up on a 1,750 calorie diet, which is a much more reasonable number. Consequently, you may lose four pounds if you maintained that diet for 8 weeks. Ultimately, seeing that weight loss may motivate you to continue with the diet, while at some point in the near future you reach your target weight.

Avoid Counting Daily Calories

However, avoid counting calories because counting calories is next to impossible to do. Besides counting calories creates stress, which, in turn releases the hormone cortisol and more fat.

Indeed, rather than counting calories, a far better approach is to go on a diet as well as eat healthy foods like fruits or fruit drinks and vegetables or vegetable juices. Furthermore, vegetables like spinach, broccoli, and fruits are low in calories and they will satisfy your urge to eat. Finally, most important of all, don’t forget to cut back your portion sizes.

Daily Calories for Exercises

Exercise offers a way to exceed you daily calorie budget. However, it you choose to do this, make sure you exercise enough to burn the excess calories you ate over your daily budget. For example, a 154 pound person hiking for an hour would burn nearly 370 calories, walking @3.5 mph for an hour would burn 280 calories, jogging on a treadmill or outdoors at 5 mph for one hour 590 calories. In fact, instead of being limited to only these, choose your favorite activity and workout for either 30 minutes or one hour to burn the estimated calories given. The advantages of this method is that you can eat more than the budgeted daily calories while also getting a workout that’s good for your body, relieves stress, and take your mind off your diet.

Monitor Daily Calories by Frequently Weighing Yourself

Most noteworthy, research shows that frequently weighing yourself helps you monitor the effect of daily calories on you weight. In fact, researchers at the University of California, San Francisco’s School of Medicine and the University of Pittsburgh’s School of Nursing reported weighing yourself everyday makes you more likely to lose weight. Most of all, this study monitored 1,042 adults whose average age was 47. And, as part of the study, these adults weighed or did not weigh themselves as they would normally. Meanwhile, after a year, adults who never weighed themselves or weighed themselves only once a week or so, didn’t lose any weight. On the other hand, those adults who weighed themselves six or seven times a week lost almost 2% of their body weight. 

Indeed, weighing yourself every day helps you keep a close eye on your weight. Which, in turn, helps you relate the scale readings with what you ate or didn’t eat, as well as things like going to the gym. By the way, the body composition monitor or the body composition analyzer shows more than just your body weight. In fact they display your muscle mass, body fat, and several other metrics about your body.

Limitations of Frequent Weight Watching

However, weighing yourself each and every day isn’t for everyone. In fact, this is especially true for people struggling with their weight, body image, or battling eating disorders. For these people, looking at the scale, could bring about anxiety and even depression. Or, even other unhealthy patterns like not eating enough or binge eating. Lastly, weighing every day is too much for those with a history of disordered eating.

Myth Busted: Veganism is on the Rise

Myth Busted: Veganism is on the Rise

As a lifestyle choice, veganism is on the rise. In fact, veganism is gaining popularity all around the globe. Although there are people apprehensive about forgoing meat, and they believe that veganism doesn't offer the same nutrition that a regular diet does, this is far from the truth. A lot of people think one can derive protein only from meat and dairy. With vegans abstaining from meat, many people fear losing essential proteins if they want to choose this lifestyle. Unknown to them, there is some plant protein that is a part of everyone's daily intake and is a healthier choice by proof.

This myth about veganism has made people disinclined to it. But vegan diet constituents like soya, tofu and others are rich in protein. Nuts and seeds, green vegetables and lentils are all rich sources of protein too. They also are enriched with omega3 fatty acids usually found in meat, making them a healthy alternative. The consumption of plant protein is especially useful in weight loss. Not only are they loaded with nutrients, but they also contain less fat than animal proteins and more fiber. Fiber is especially essential for weight loss. Plant-based proteins are also devoid of allergy-causing substances like gluten, dairy, nuts, and such.

The consumption of plant based proteins has become easier with them being available in many forms. The most versatile is protein powder derived from plants. These can be added to any meal and have no taste.

Now, that veganism is on the rise, plant protein has become a raging hit amongst fitness enthusiasts, and that has led to a boom in their production. They are now available for convenient consumption based on one's diet or regimen.

Protein Shakes

A protein shake is perhaps the best way to start the day. Vegan protein shakes use plant based protein combined with other nutrients to give a power-packed start in the morning. People who start their day by jogging can benefit from these protein shakes. For maximum calorie burn during a run, one can consume a protein shake before starting. Due to these protein shakes being plant based, they burn calories faster. They are also available in flavors, and brands offering non-GMO protein powders boost immunity as well.

Capsules

Many people with hectic schedules often find themselves skipping the gym or even forgoing their exercise routine altogether. People who cannot allot time for exercise should at least switch to a more nutritional diet. Supplements aid in adding nutrition to the diet, ensuring all the necessary proteins are made available for bodily functions. Plant based proteins also come in capsule form to supplement an individual's protein intake. They are safe for all ages as they come from natural sources.

Protein Desserts

Everyone craves desserts at some point. Desserts are the ultimate comfort food. But most desserts are usually loaded with calories and show up immediately on the weight machine. These fats are hard to get rid off as well. Substituting these desserts made with all-purpose flour with protein flour is a great way to ensure there is no additional weight gain. Protein flours are extracted from plants and nuts and don't affect the taste of the desserts either. Pancakes, mousses, puddings, virtually all types of desserts are now available in protein alternatives. For the home baker, they can purchase the flour and bake any dessert they wish to without guilt. While satiating the appetite, these recipes also contribute to one's daily nutrition intake.

One can incorporate plant protein into any diet with these available options on the market. Many online nutrition supplement stores with worldwide shipping make healthy living achievable for anyone. These vegan options benefit not only the individual but also the planet as they discourage the growing of GMO plants and lead to greener farming methods, thus helping the entire world in the process.

4 Science-Backed Claims About Organic Food

4 Science-Backed Claims About Organic Food

Nowadays, more people are investing in their health and wellness. They would sign up for gym subscriptions or join various physical activities like running, cycling, or other active sports. Aside from being active, these people also choose to buy their goods at an organic food store to ensure that everything they consume is good for the body.

The organic food trend has become one of the most thriving businesses nowadays. The industry is even expected to grow in the near future. But what would you exactly get if you will start going organic? Here are several claims about the perks of consuming organic food items that are actually proven by science.

Organic Food Has Lesser Exposure to Pesticides and Heavy Metals

Any types of grains, fruits, or vegetables sold at an organic food store are grown and harvested without the standard synthetic or artificial pesticides and fertilizers. While these types of chemicals used in traditional commercial farming are usually labelled safe in specific quantities, some health experts still issued a warning about the possible adverse effects of prolonged exposure.

One of the warnings came from a study about the effect of the insecticide called chlorpyrifos in a person’s body. According to the study, it can cause developmental delays in infants. Other pesticide residues are also linked to ADHD prevalence in children. But based on a meta-analysis conducted by the British Journal of Nutrition in 2014, the organically grown food crops contain less harmful pesticides.

Organic Food Have More Healthy Fats Content

Organic meat and milk products reportedly have a higher level of omega-3 fatty acids compared to their counterparts. According to a 2016 study, the organic dairy and meat products have 50% more of these unsaturated fats than the traditionally produced choices.

Also, the study proved that the organic milk observed by the researchers contain less saturated fat compared to the non-organic variants. The authors of the study explained that animals producing organic milk and meat lived on a grass-fed diet. Furthermore, these animals spent more time outdoors.

Organic Food Have No Synthetic Hormones or Antibiotics

In conventional farming or livestock business, the animals are often fed with antibiotics to avoid contracting any diseases. It allows the farmers to raise their animals in unsanitary or crowded conditions. The farmers also use synthetic hormones to make them produce milk or speed up their weight gain.

But according to research, scientists can see traces of these synthetic chemicals in a person’s body. These residues may contribute to a person’s rampant antiriot resistance. But if you will eat organic food, you will reduce your chances of exposure to these chemicals.

Organic Food Has More Antioxidants

A recently released study from the Journal of Agricultural and Food Chemistry found out that the organically produced onions contain 20% more antioxidant content compared to the traditionally grown ones. It means that it can help protect the body from various diseases.

These four perks proved that organic food products have favorable benefits for your body. Some people may opt not to get these items in regular stores because they are more expensive compared to the usual produce or meat and dairy products. But all the added benefits that your body can enjoy could be worth what you paid for. So always invest in your health and pick the best choices to maintain a well-balanced diet without any impurities.

Is the Ninja Blender Right Machine for Making Smoothies and Juices?

Is the Ninja Blender Right Machine for Making Smoothies and Juices?

Ninja brand is a reputable name in the blender manufacturing industry. This is why we have done deep research to highlight some of the advantages of using Ninja blender for making smoothies and other healthy drinks. We will highlight the benefits and important features of some common models of Ninja blenders.

Ninja blenders have provided excellent service to many homes, and as well an essential tool in the modern kitchen. Either for juice or smoothies, the Ninja blender benefits include strength, durability and efficiency to give you nothing but the best. Here are the 3 models of Ninja blenders we have brought before you.

1. Ninja Professional Countertop Blender

This blender has a countertop with a 1000-watt base. For individuals that want a heavy-duty sized blender for juices and smoothies, this is a recommended model. It can produce about 5-6 mugs of smoothies or juices at a time.

Ninja professional machine is made with a simple control system with 5 different press buttons for speeds and power pulse. The product has a six-bled unit that makes up the entire jar. The blade is strong enough to cut and crush through anything that's covered inside the jar. This is why this particular product can make a cup of smoothie or juice faster than other models. The blender is food-grade safe.

Quality Feature of the Ninja Professional 72oz

  • Large capacity for making enough content for family and friends within a short while
  • Powerful 1000 watts motor for all kinds of blending and durability
  • Lids close tightly to minimize leaks
  • Crushes ice snow easily
  • Razor-sharp and strong blade to assembly cuts neatly
  • Blends easily and quickly in one time
  • Lesser noise

2. Ninja Nutri Pro Personal Blender

Here is another blender with 900-watt base. It is great and known for its powerful motor. Also, it has a single serving cup. This model of the Ninja brand comes with 18oz smoothies and 24oz cups. This type of blender has a nice twist on the sprout covers. It enables you to take your drink out if you are going for a stroll. The motor is integrated with 900 watts of power; this makes it crush solid items, including rice, seeds, nuts efficiently. Ninja Nutri Pro Personal Blender has stainless steel blades that are thick, sharp and unbreakable.

Quality Features of Ninja Nutri Pro Personal Blender

  • New package of this product comes with 70 different amazing recipes
  • 900-watt motor which is durable alongside
  • Lovely transparent juice/smoothie cup with spout cover
  • Can make juice, smoothie or puree as fast as possible
  • The parts are washable and food-friendly

3. Ninja Personal Blender

This type of Ninja blender is for personal use, good for smoothies, juices, shakes, food prep and also for frozen blending. It has a 700-watt base. This is the most affordable and better for someone living alone. For a single person, it can efficiently prepare nutrient-rich smoothie, juice, protein shake and other kinds of blending activities. The Ninja personal blender is made with double 16oz Nutri ninja cups, seal lids and slip, plus 30 recipes for juices and smoothies. For coffee lovers, this blender is great at bullet-proof coffee too.

Note that this particular blender is small, so for this reason, you have to cut all the materials or ingredients you want to blend into smaller pieces and add milk, water or yoghurt. It can not blend a whole fruit well like the bigger ninja blenders. So making the pieces smaller is better for efficiency and consistently blending of the content into the needed fine paste or juice. Good maintenance of this blender makes it last longer without any fault. Even with the lowest budget, anyone can afford to buy this product.

Quality Features of the Ninja Personal Blender

  • Easy and convenient to use 700-watt power pod
  • Effective for the blending of frozen veggies and fruits
  • Extra two sips, two cups and seal cover for multipurpose usage
  • The blender parts are washable and food-friendly
  • Free 30 recipes with guidelines on how to make them

Conclusion

At the end of this article, we have been able to see that ninja blender are all great for making smoothies, juices and shakes, and so many other drinks. The lowest of them all is recommended for every household. Ninja blenders, regardless of the model, is highly recommended.

5 Health Benefits of Mullein Tea

5 Health Benefits of Mullein Tea

Mullein tea has been utilized in conventional medication for healing cold and cough, likewise as a sedative. This herbal tea is set up from the leaves of the mullein (Verbascum thapsus) plant local to Europe.

The tea has a rich sweet-smelling, refreshing, and herbal taste. This caffeine-free tea is said to have antibacterial, antioxidant, antiviral, and numerous other beneficial properties. Mullein tea may help treat respiratory conditions, bacterial and viral infections, sleeping issues, and tuberculosis.

This article contains how mullein tea can benefit you. It likewise incorporates its cycle of readiness and the expected reactions the tea may cause.

Health Benefits of Mullein Tea

Here are some stunning health benefits of drinking the mullein tea. Sure, you would prefer not to miss out on these benefits. Peruse to perceive any reason why you should begin drinking mullein today.

1. May Treat Respiratory Conditions

Mullein tea may help battle a few respiratory infirmities like cold, cough, and bronchitis. It can likewise offer alleviation from sore throat. The antibacterial properties of mullein may help treat inflammation and infection in the respiratory tract.

Mullein tea may help mitigate asthma, which causes squeezing in the airways and results in windedness, wheezing, and coughing. Mullein is said to have properties that advance sputum secretion. This diminishes cough, assists with the clearing of mucus from the airways, and assuages disturbance of the mucous membranes.

Its blossoms and leaves are utilized for treating a wide scope of respiratory illnesses, for example, chills and influenza, tuberculosis, bronchitis, pneumonia, asthma, tonsillitis, and tracheitis. Be that as it may, more human investigations are expected to demonstrate these cases.

2. May Help Battle Viral Infections

Mullein tea is said to have antiviral effects and may help battle certain viral infections. In one examination, mullein extracts indicated antiviral movement against the flu virus. Alcoholic extracts of mullein were found to show antiviral movement against the pseudorabies virus. Notwithstanding, more long haul research is needed to comprehend this benefit of mullein in people.

3. Shows Antibacterial Properties

Mullein tea may show antibacterial properties. An investigation led by the Islamic Azad College found that the ethanolic concentrate of mullein has antimicrobial and antioxidant properties. They act against certain bacterial strains, including Bacillus cereus.

Since old times, mullein has been utilized as a powerful remedy to treat irresistible sicknesses. Another investigation directed by the Jundishapur College of Clinical Sciences found that fluid alcoholic extracts of mullein have some antibacterial impacts.

4. May Diminish Issues with Sleep

A sleeping disorder is a developing issue among people belonging to different age groups. Mullein tea may go about as a characteristic sedative and help assuage sleeping issues.

The roots, leaves, and blossoms of the mullein plant additionally have sedative properties that help treat issues with sleep. More examination is being carried out to comprehend the effects of mullein tea.

5. May Help Tuberculosis Treatment

A few examinations state mullein to be a potential treatment alternative for tuberculosis. It could likewise help in the treatment of skin issues and disease.

Be that as it may, more investigations are expected to set up its potential as a treatment for tuberculosis.

Conclusion

Mullein tea is a seasoned herbal drink with numerous medicinal properties. The mitigating and antioxidant properties of this normal remedy may help in treating certain illnesses, extending from bacterial and viral infections to sleeping issues.

In any case, there are no recorded expected risks of mullein tea. It is protected to drink it in standard sums. In the event that you experience any indications or reactions, visit your health care supplier.

Best Nutrients to Help Build Strong Muscles

Best Nutrients to Help Build Strong Muscles

Building muscles is not as simple as just going to the gym. Beyond the workouts, you need to get a good night’s sleep giving your muscles time to repair. In addition, you need to eat healthy nourishing food to feed your body and muscles. And, you have to make sure to regularly take the best nutrients for building the strongest muscles.

Best Nutrient - Beta-Alanine

Beta-Alanine is a non-essential amino acid that helps prevent muscle cramps. And, Beta-Alanine does this by helping to produce carnosine. Indeed, carnosine balances the pH in muscles. Consequently, carnosine restricts the buildup of lactic acid. Most noteworthy, lactic acid buildup leads to fatigue and cramping.

And, the way to get this best nutrient is by eating animal proteins and plant foods like asparagus, edamame, seaweed, turnip greens and watercress.

Biotin

Biotin helps convert carbohydrates, fats, and proteins to energy.

Most of all, the way to get this best nutrient is by eating peanut butter, oats, egg yolk, hazelnuts, and almonds.

Best Nutrient - Carbohydrates

Carbohydrates or carbs are the best building blocks of muscles. In fact, carbs support muscle growth and repair. Especially relevant, carbs help form glycogen, which helps fuel your workouts and rebuild muscles after your workouts.

And, the best way to get carbs is by eating whole grains, vegetables, fruits, beans and other legumes.

Calcium

Calcium helps build strong bones. Also, calcium helps trigger muscle contractions. Most of all, muscles are made of two protein filaments known as myosin and actin. In fact, when muscles contract, these filaments slide over one another to convert Adenosine Triphosphate (ATP) to energy. And, the more you exercise, the more ATP your body needs to move your muscles.

Especially relevant, research shows that with insufficient calcium, the body releases calcitrol. In fact, calcitrol is a hormone that causes you to store fat.

Moreover, the way to ingest this best nutrient is by eating yogurt, fortified milk, fortified cereals, cheese, tofu, spinach, almonds, sesame seeds, and sardines.

Copper

Copper helps protect the cardiovascular, nervous, and skeletal systems. In addition, copper also strengthens the tendons needed to lift weights.

And the sources of this best nutrient are peanuts, sardines, crab, and sunflower seeds.

Best Nutrient - Glutamine

Glutamine is a conditionally essential amino acid that helps repair muscle tissues, including the lining of the digestive tract, especially after intense workouts. In addition, glutamine helps maintain gut functions and boost your immune system.

Furthermore, the best way to get glutamine is by eating chicken, fish, beef, dairy, eggs, spinach, Brussel sprouts, and fermented foods.

Best Nutrient - Iron

Iron helps build red blood cells. Most noteworthy, red blood cells bring oxygen from the lungs to muscle tissue. And, without enough iron, your red blood cells can’t carry enough oxygen to the muscles and tissues that need oxygen. In addition, iron also helps regulate metabolism and promotes a healthy immune system. Finally, iron helps metabolize protein and fats for use in muscle building and repair.

Most of all, the best sources of iron are dried apricots, leafy greens, lean beef, venison, poultry, fish such as sardines, eggs, and fortified whole grains.

Magnesium

Magnesium is essential for relaxing muscles and preventing muscle cramps. And together with calcium, magnesium helps to reduce blood pressure. Most noteworthy, magnesium is found in muscles, soft tissue and body fluids.

Indeed, magnesium helps muscles contract and, also boost your energy levels. In addition, magnesium helps reduce fatigue. Finally, magnesium helps improve sleep. And sleep is important because that is the time when your body works to repair damaged muscle tissue from your workouts.

The way to get this best nutrient is by eating leafy greens, squash, garlic, nuts, seeds, whole grains, bran, beans, and other legumes.

Omega 3

Omega 3 fatty acids improve blood flow and helps the heart become and stay healthy. In addition, these fats suppress hunger which helps you lose weight.

Also, the best way to get these fatty acids is by eating brazil nuts, flaxseed oil, salmon, mackerel and walnuts.

Potassium

Potassium is a key electrolyte that helps muscles contract. In addition, potassium helps carry nutrients such as water to the muscle cells. Finally, potassium helps your kidneys flush out excess sodium in the body.

Moreover, the way to get this best nutrient is by eating bananas, squash, sweep potatoes, broccoli, chicken, and salmon.

Best Nutrient - Protein

Because they contain amino acids, proteins are needed for muscle growth and repair. Most of all, you need to eat proteins after a workout to restore muscle building macronutrients. Indeed, proteins are a core part of enzymes and hormones that help communicate with the body to repair itself.

The best way to get proteins is from dairy, lean meats, seafood, soy, eggs, beans, and other legumes.

Riboflavin Also Known as Vitamin B-2

Riboflavin helps the breakdown of proteins, carbohydrates and fat, which are transformed into energy. In addition, riboflavin supports antioxidants in the body.

Also, the way to get this nutrient is by eating cornflakes, spinach, eggs, and chicken.

Selenium

Selenium helps boost your immune system and fights damage from free radicals resulting from weight training.

And, the best way to get selenium is by eating fresh tuna, sunflower seeds, wholemeal bread, and brazil nuts.

Vitamin B-12

Vitamin B-12, also known as cobalamin, helps build red blood cells. In fact, red blood cells contain hemoglobin which binds to oxygen. And this oxygen is delivered to the muscles. In addition, vitamin B-12 assists in metabolizing proteins and fat. Indeed, the amino acids produced when protein is metabolized helps repair and build muscles. In the meantime, the fat is a source of energy. Finally, vitamin B-12 helps the brain and muscles to communicate efficiently, which helps muscle growth and co-ordination.

Because, vitamin B-12 is an essential nutrient, you must get it from food. However, if you must get it from supplements, the recommended dosage is 2.4 micrograms per day. In any case, your body can only absorb at most 10 micrograms from a 500 microgram B-12 supplement.

Most of all, the best food sources of vitamin B-12 are poultry, meat, fish, eggs, and dairy.

Vitamin C

Vitamin C is a powerful antioxidant that helps metabolize carbs for fuel and also protect the body from oxidative stress. In addition, vitamin C helps the body absorb iron. Furthermore, vitamin C helps fight inflammation in muscles due to excessive exercise. Finally, vitamin C helps with muscle repair because vitamin C supports production of collagen.

In fact, the best food sources of vitamin C are green peppers, broccoli, blackcurrants, and citrus fruits.

Vitamin D

Vitamin D helps build strong bones, glutes, and biceps. Also, vitamin D helps healthy hormones like testosterone, which helps muscle maintenance and growth. In addition, Vitamin D helps the body absorb calcium and phosphorus. Meanwhile, calcium helps muscles contract. While phosphorus helps in the synthesis of ATP, the useable form of energy in the body.

Most of all, according to the Institute of Medicine, you need 15 micrograms or 600 international units (IU) of vitamin D daily.

Also, the best food sources of vitamin D include fatty fish like salmon and sardines, fortified yogurt, milk, orange juice, mushrooms, olive oil, sunflower seeds, and eggs.

Vitamin E

Vitamin E is a nutrient that helps protect your cells from harmful free radicals. When we exercise, we create oxidative stress or free radicals. And, vitamin E helps remove these free radicals. In addition, vitamin E helps flush out metabolic waste. Finally, vitamin E needs fat to dissolve in your body.

And, the recommended daily dosage is 15 milligrams or 22.4 international units for anyone over 14 years and older.

Meanwhile, the best food sources of vitamin E are sunflower seeds, safflower, wheat germ oils, corn, and soybean oils. Also, asparagus, avocado, and nuts such as almonds are good sources. Finally, breakfast cereals, fruit juice, and margarine are also other sources.

On the other hand, cholesterol drugs called statins may not work as well with vitamin E if you also take selenium, vitamin C, and other antioxidants. Finally, vitamin E may even interfere with cancer treatments like chemotherapy and radiotherapy. If you have any doubt, always good to check with your medical provider.

Best Nutrient - Zinc

Zinc enables your body to produce muscle-building testosterone. Also, zinc promotes recovery from workouts while increasing the number of infection-fighting T-cells.

Most noteworthy, zinc contributes to muscle growth. In fact, the zinc in your cells is incorporated into hundreds of different proteins. And, one of the proteins regulated by zinc is the growth hormone. Especially relevant, this growth hormone promotes protein synthesis in muscle cells. Therefore, healthy growth hormone is essential for muscle growth.

If you must, according to the Institute of Medicine, men should take about 11 milligrams and women about 8 milligrams of zinc every day.

On the other hand, the best food sources of zinc include red meat, eggs, pulses, pumpkin seeds, and cheese.

Is a Nutritional Supplement Really Good for You?

Is a Nutritional Supplement Really Good for You?

Most noteworthy, over half the people in the U.S. take nutritional supplements on a regular basis. And the main reason for taking a nutritional supplement is their belief that a nutritional supplement may help improve and/or maintain their health.

Nutritional Supplement Types

Meanwhile, the National Health and Nutrition surveyed 37,958 U.S. adults in 2012. And, the survey showed that:

  • 52 percent of the survey population were taking a nutritional supplement
  • 31 percent taking multivitamins
  • 19 percent taking vitamin D
  • 14 percent taking calcium
  • 12 percent taking vitamin C

Nutritional Supplement Quality

The U.S. Food and Drug Administration (FDA) reported that 776 dietary supplements sold over the counter from 2007 through 2016 contained unapproved pharmaceutical ingredients. Consequently, it is important to buy supplements from reputable sources.

Nutritional Supplement Impacts

Vitamin E

In a large clinical test, those who took 40 international units (IU) of vitamin E were more likely to have heart problems compared to those who didn’t. ln addition, a National Institutes of Health study of 20,000 men found that men who took the vitamin E supplement everyday were at a greater risk of prostate cancer.

Studies

A study published in June 2018 in the Journal of the American College of Cardiology reported that multivitamins, vitamin C, vitamin D, calcium, and selenium had no effect on preventing cardiovascular disease, heart attack, stroke, or premature death. Furthermore, the study reported that niacin (vitamin B3) with a statin had increased risk of all-cause mortality. On the other hand, the study reported that folic acid alone and B-vitamins with folic acid may reduce risk of stroke.

Next, another study in July 2018 showed that people who take vitamin and mineral supplements did not see any reduction in risk of heart disease. This study, published in the American Heart Association’s journal Circulation: Cardiovascular Quality and Outcomes, was based on data from 2 million people who were followed for 18 years on average.

Finally, a study in the Journal of Clinical Oncology, reported that vitamins B6 and B12 from individual nutritional supplement sources (as opposed to from multivitamins) were associated with a 30 percent to 40 percent increase in lung cancer among men. On the other hand, use of vitamins B6, folate, and B12 supplements showed no effect on lung cancer among women.

Study in Annals of Internal Medicine

Survey Description

Next, yet another survey was conducted to study the use of dietary supplements. Moreover, this survey collected data from 27,000 U.S. adults over the age of 20. In fact, these adults were found to be generally healthy. In the survey, these participants answered questions about their use of a nutritional supplement and their diets. And, the results of the study were recently (April 2019) published in the Annals of Internal Medicine.

Indeed, the study reported that over 50 percent of the survey participants used at least one nutritional supplement, while more than 33 percent used multivitamins. Especially, relevant, those who took dietary supplements were more likely to be female, white, have high levels of education, and high income. Furthermore, they were also more likely to eat a healthy diet and lead a physically active lifestyle.

Commonly Used Dietary Supplements

Especially relevant, vitamin C was the most commonly used nutritional supplement, followed by vitamin E, calcium, and vitamin D.

Meanwhile, the study also found that vitamins A and K, along with magnesium, zinc, and copper were associated with lower risk of death from heart disease or stroke. In addition, these vitamins and minerals were linked to overall lower risk of dying in the average six years of follow-up after the survey. Paradoxically, this linkage to lower risk of death was only true when the vitamins and minerals were ingested from foods and not from taking nutritional supplements.

Highlights

In addition, the study found that taking a thousand milligrams of calcium supplements, daily, increased risk of death. On the other hand, ingesting calcium directly from foods had no effect on risk of death.

In summary, taking dietary supplements provided no benefits to the generally healthy survey population. In fact, there is no need to take a nutritional  supplement when eating a healthy balanced diet.

On the other hand, dietary supplements are not a substitute for not eating a healthy balanced diet. Most of all, avoid highly processed foods because the processing strips many foods of vitamins, minerals, and fiber.

Most noteworthy, it’s not clear why nutrients from supplements don’t provide the same benefits as the nutrients found in food. It may be that while the body can regulate and limit absorption of nutrients found in food, the body can’t do the same with the concentrated nutrients found in supplements.

When to Take a Nutritional Supplement

So, if you are healthy there is no need to take dietary supplements. On the other hand, if your medical provider reports deficiency in certain nutrients, then taking supplements, recommended by the medical provider, is the right thing to do.

In addition, there are times when vitamin and mineral supplements are necessary and important. For instance, anyone following a vegan diet may not get enough omega-3 fatty acids, vitamin B12, and vitamin D. Also, you may need to take a nutritional supplement to help your skin.

Nutritional Supplement Guidelines

The Dietary Guidelines for Americans have published the following recommendations:

  • Anyone over 50 years old. They should consume vitamin B12 in its crystalline form from fortified breakfast cereals or as a supplement
  • Women of childbearing age who may become pregnant and adolescent females. They should eat foods like meats that contains iron or iron-rich plant foods like cooked dry beans or spinach, or iron-fortified cereals, along with vitamin C.
  • Women of childbearing age who may become pregnant and those who are pregnant. They should eat adequate synthetic folic acid daily from fortified foods or supplements in addition to the food forms of folate.
  • Older adults, people with dark skin should take extra vitamin D from fortified foods or supplements. Also, the trend to protect yourself from the sun’s rays and staying out of the sun for extended periods of time results in not getting enough vitamin D naturally. Consequently, vitamin D from fortified foods or supplements may help fill the void.

Finally, pregnant women need prenatal vitamins. Also, nursing mothers, people with food allergies, certain people with vitamin deficiencies, people with cancer, kidney, bone or cardiovascular diseases. They all need prescription supplements.

Summary

In summary, it is best to get your vitamins and minerals from your diet. However, if that is not possible, taking dietary supplements is the next best thing. And just to be safe, discuss it with your medical provider before you actually start taking them.

How Good is the Nordic Diet

How Good is the Nordic Diet

The Nordic diet is based on locally sourced foods eaten in the Nordic countries of Finland, Sweden, Norway, Denmark, Greenland, and Iceland. The philosophy of the diet is to eat locally grown, sourced, or available wholesome foods. As a result, the Nordic diet can be adapted to foods locally grown, sourced, or available wherever you live.

Emphasis of the Nordic Diet

Especially relevant, the Nordic diet contains less sugar and fat but twice the fiber and seafood, especially when compared to a typical Western diet. Furthermore, the Nordic diet’s emphasis is on the following:

  • 1
    Focus on eating fruits, vegetables, seafood, and whole grains
  • 2
    Eat less frequently game meat, eggs, cheese, and yogurt
  • 3
    Hardly ever eat red meats and animal fats
  • 4
    Never eat added sugars, processed meats, food additives, refined fast foods, and beverages with sugar

Nordic Diet Guidelines

The Nordic diet is based on the guidelines described here.

Eat Fruits and Vegetables

  • 1
    First of all, eat berries frequently. In fact, berries contain antioxidants called anthocyanins, which help keep your veins and arteries healthy and flexible. As a result, anthocyanins help lower your blood pressure.
  • 2
    Also eat peas and beans often. In fact, peas and beans are a major source of fiber and complex carbs. Also, peas and beans are a good source of proteins. In addition, they provide vitamins like riboflavin and B6. Finally, they provide minerals like zinc, calcium, and iron.
  • 3
    Next, eat legumes, vegetables such as cabbage, root vegetables such as carrots, parsnips, beets, and tubers like potatoes. Most of all, they are a source of fiber that takes a long time to digest and helps keep your blood sugar stable. In addition, they help protect your cells, lower your cholesterol and fight infection.

Eat Whole Grains

Whole grains such as oats and barley are an important part of meals. Another example is dark, dense sourdough rye homemade bread or from Denmark. In addition, eat snacks such as whole-grain crackers from Sweden. Most of all, they provide high-quality “complex’ carbohydrates that are rich in fiber, vitamins, minerals, and antioxidants to protect your cells.

Eat Fish

Fish from the ocean, seas, and lakes provide many healthy benefits. In fact, fish containing omega-3 fatty acids help you by:

  • 1
    Reduce your chances of heart rhythm problems
  • 2
    Cause less plaque buildup in the arteries, and
  • 3
    Cut down on triglycerides in blood

And, examples of these fish include:

  • 1
    Fatty fish such as salmon, herring, mackerel, sardines, and albacore tuna
  • 2
    Lean fish such as cod, haddock and halibut

Eat Meat

High-quality meat should be eaten in small amounts.

Eat Less of

Processed foods as well as less sugary foods.

Eat Home Cooked Meals

Home cooked meals using canola oil or rapeseed oil provide many benefits. Canola oil is low in saturated fat, high in healthy monounsaturated fat, and alpha-linolenic acid. In fact, alpha-linolenic acid is an omega-3 that helps protect your brain from such things as strokes.

Eat Foods from the Wild

Seek out more foods from the wild. For example, nuts and seeds are a good source of complex carbs and fiber. Also, they are rich in zinc, copper, potassium, vitamin E, niacin, antioxidants, and mono-unsaturated fats and poly-unsaturated fats.

Eat Organic Foods

Whenever possible, use organic produce.

Avoid Food Additives

Instead, use herbs and spices.

Eat Seasonal Produce

Seasonal produce provides an opportunity to eat foods that are only available for short periods of time.

Reduce Waste

Minimize waste by eating more foods that comes with little throw away packaging.

Composing your Meals

Most of all, the Nordic diet doesn’t count calories, instead you calculate the meal’s carbs to protein ratio. Indeed, the ideal Nordic diet meal has a 2:1 ratio of carbs grams to protein grams.

Furthermore, the carbs to protein ratio is based on a combination of Low-Glycemic Index (low-GI) foods and moderately high-protein foods. Most noteworthy, high-protein foods include low fat dairy products.

First, low-GI foods cause a slower and lower elevation in blood sugars compared to high-GI foods. In addition, protein-rich foods make you feel less hungry. Therefore, by properly balancing nutritionally dense foods, you can:

  • 1
    Avoid weight gain
  • 2
    Reduce inflammation, and
  • 3
    Lower your risk of diseases like diabetes

Carbohydrates

Select carbs using the guidelines below.

  • 1
    Use low-GI foods such as fruits and vegetables other than potatoes.
  • 2
    Use low-GI carbs such as grains, bread, pasta, beans and legumes. In fact, rye is a whole-grain staple in the Nordic diet. Also, pumpernickel and sourdough bread are low-GI carbs while softer fluffy white breads aren’t. In addition, steel-cut oats have a lower GI than instant oatmeal.
  • 3
    Low fat dairy products

Proteins

Select proteins using the guidelines below.

  • 1
    Fish such as shellfish or white fatty fishes like salmon, mackerel, and sardines provide healthy omega-3 fatty acids
  • 2
    Lean cuts of pork
  • 3
    Veal and beef
  • 4
    Skinless poultry
  • 5
    Tofu and legumes such as lentils or beans

Fiber

Vegetables and whole grains provide fiber. And, for extra fiber add chia seeds to your meals.

Sample Meals

Above all, a one half of a typical meal would include vegetables, fruits and berries. Next, one quarter contains low-GI carbs. Finally, one quarter contains protein rich foods.

In fact, proteins should be included in every meal. Also, starches like rice and pasta are fine but in smaller amounts than plant foods, lean meats and fish.

Typical Nordic Diet Meal Plans

Breakfast

Breakfast would contain dry fruits, grains, berries, or porridge with oats.

Lunch

For lunch, eat rye bread, salads, pickles, herrings, eggs, mushrooms, asparagus, green peas, rhubarb, wild herbs and fruits.

Dinner

For dinner, eat fish, meat from animals hunted in the wild, and vegetables.

Midmorning or Afternoon Snacks based on Nordic Diet

These snacks can be low-GI toast made in a toaster, fresh fruits or their juice using a blender, and nuts.

How to User Nordic Diet when Eating Outside

When eating outside the home, eat fresh vegetables (instead of potatoes) and pasta salads. Also, eat lean protein and low-GI sides like chickpeas. Finally, drink plain water or homemade carbonated water with every meal.

Benefits of the Nordic Diet

Most of all, the Nordic diet:

  • 1
    Helps you lose weight, especially belly fat
  • 2
    According to scientist, helps heart health because the diet lowers unhealthy cholesterol, blood pressure, glucose, and insulin levels.
  • 3
    Helps lower LDL (the “bad”) cholesterol
  • 4
    Reduces risk of Type 2 diabetes
  • 5
    Helps cut back on inflammation. In fact, inflammation is linked to diseases like diabetes, heart disease, and high blood pressure.

Physiological Effect of the Nordic Diet

The Nordic diet can help you lose weight, reduce blood pressure, and inflammation.

Weight Loss From Nordic Diet

A 2016 study, with 145 participants, in the Journal of Proteome Research compared the Nordic diet to a Danish diet. Most noteworthy, the Danish diet is almost like an American diet. Also, the Danish diet, with more fat and less fiber, consisted of more meat, processed foods, and fewer plant foods. And, the study reported that after 26 weeks, Nordic diet participants were more likely to lose weight.

Another 2014 study in the American Journal of Clinical Nutrition looked at the effectiveness of the Nordic diet. Also, this study, which lasted six months, had 147 obese participants. And, the study reported that obese participants on the Nordic diet lost 10.4 pounds. While others on an average Danish diet lost 3.3 pounds.

Finally, a 2011 6-week study in the Journal of Internal Medicine reported the weight-reducing effects of the Nordic diet. And, the study reported that Nordic diet participants lost 4 percent more body weight than the standard diet participants.

Blood Pressure Benefits of Nordic Diet

The 2014 American Journal of Clinical Nutrition study, described previously, also looked at how Nordic diet affects blood pressure. And, the study found that Nordic diet participants saw greater decrease in blood pressure than the Danish diet participants.

Yet another 2014 study, in the European Journal of Clinical Nutrition had 37 metabolic syndrome participants lasting 12 weeks. And, the study reported significant ambulatory diastolic blood pressure reduction among Nordic diet participants compared to control diet participants.

Other Effects of the Nordic Diet

Next, a 2013 study in the Journal of Internal Medicine looked at insulin sensitivity and blood pressure. Moreover, the 24 week study involved 166 participants either on a Nordic diet or a control diet. And, the study reported no significant changes in insulin sensitivity or blood pressure between control and Nordic diet participants. However, the Nordic diet participants saw improved lipid profile and beneficial effects on low-grade inflammation.

Finally, a 2015 Journal of Clinical Nutrition study looked at effects of Nordic diet on individuals with metabolic syndrome. And, the study reported reduced inflammatory gene expressions in abdominal subcutaneous adipose (fat) tissue compared to control diet participants.

Downsides of the Nordic Diet

Some of the negatives with the Nordic diet are listed below.

  • 1
    Preparing meals takes up too much time.
  • 2
    Consistently preparing homemade meals would be a strain for most people.
  • 3
    Finding locally grown vegetables or fruits throughout the year may not be possible, especially during the non-summer months.
  • 4
    Fresh vegetables or fruits are not always available in all grocery stores.
  • 5
    Difficulty trying to follow the diet when eating out
  • 6
    Difficulty finding foods meeting glycemic index
  • 7
    Need to consciously manage portion sizes to avoid putting on weight.

Popularity of the Nordic Diet

According to U.S. News and World Report the Nordic diet, in 2019, is ranked:

  • 1
    #3 in “Best Plant-Based Diets”
  • 2
    #6 in “Best Diets for Healthy Eating”
  • 3
    #9 in the category “Best Diets Overall”
  • 4
    #13 in “Best Heart Healthy Diets”
  • 5
    #15 in “Best Diabetes Diets”
  • 6
    #19 in “Easiest Diets to Follow”
  • 7
    #26 in “Best Weight-Loss Diets”
  • 8
    #33 in “Best Fast Weight-Loss Diets”