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Pineapple: The Ultimate Tropical Superfood

Pineapple: The Ultimate Tropical Superfood

Discover the versatility of pineapple in recipes and health benefits. This fruit is a must-have for your kitchen and diet.

Introduction

Many individuals will start eating more fruits and vegetables as part of a healthy diet in order to provide their bodies the necessary vitamins and minerals for optimum health. Many people may notice that overlapping pain-like symptoms, such as inflammation, are being lessened and controlled by eating a balanced diet. Pineapple is one fruit in particular that might lessen the inflammatory effects on the musculoskeletal system. The nutritional profile of pineapples, their ability to lower inflammation, and how to include them in one’s diet will all be covered in today’s article.

 

The Power Of The Pineapple

Pineapple (Ananas comosus L.) is more than just a tropical treat to snack on both frozen or on its own—it’s a nutritional powerhouse packed with essential vitamins, antioxidants, and enzymes that promote overall health. Innated in South America and anywhere tropical, the pineapple has been used to treat various ailments. (Kumar et al., 2023)  This vibrant fruit is highly relished due to its unique aroma and sweet taste while containing vitamins and minerals that can be a delicious and natural way to incorporate into a healthy diet for optimal wellness. (Mohd Ali et al., 2020)

 

Nutritional Facts

While pineapple is being riched in nutrients, a single cup of fresh pineapple, which is about 165 grams, provides:

  • Calories: 82
  • Carbohydrates: 22g
  • Fiber: 2.3g
  • Sugars: 16g
  • Protein: 1g

At the same time, nutrients and vitamins from eating a pineapple provide immune function, energy production, and cellular repair. Some of the nutrients pineapple include:

  • Vitamin C: 131%
  • Manganese: 76%
  • Vitamin B6: 9%
  • Copper: 9%
  • Thiamine (B1): 9%

 


Fighting Inflammation Naturally- Video


Pineapple’s Role in Reducing Inflammation

When the body deals with pain-like issues, it can lead to inflammation. Inflammation is the body’s natural defense system that helps heal and attack pathogens in the affected area. This is due to the immune system sending out inflammatory cells and cytokines to start healing the affected area. One of the standout benefits of pineapple is its powerful anti-inflammatory properties. Pineapple has an enzyme known as bromelain.

One of the standout benefits of pineapple is its powerful anti-inflammatory properties, largely attributed to an enzyme called bromelain. This enzyme stems from the pineapple plant and has a double effect by modulating the immunological response that is significant for proper immune system functioning while preserving homeostasis. (Hikisz & Bernasinska-Slomczewska, 2021) Additionally, some of the benefits bromelain offers include:

  • Reduce Joint Pain and Swelling
  • Enhance Recovery After Exercise
  • Support Digestive Health

Additionally, bromelain can suppress the NF-KappaB signaling pathway by reducing inflammatory gene expression and attenuating the inflammatory cascade by breaking down the proteins involved in edema formation and swelling associated with inflammation. (Kansakar et al., 2024)

 

Additional Health Benefits of Pineapple

There are additional benefits when it comes to incorporating pineapple to not only reduce inflammation but also to help manage the body by:

  1. Boosts Immunity
  2. Supports Heart Health
  3. Aids in Weight Management

This is because pineapple’s antioxidants help protect the body from free radicals that trigger illnesses caused by oxidative stress and inflammation. (Arulselvan et al., 2016) The fibers, antioxidants, and hydration levels can help the body even further when incorporated into a healthy diet.

 

Incorporating Pineapple Into Your Diet

Pineapple is incredibly versatile fruit and can be enjoyed in various ways. It provides an abundance of dietary fibers and phytochemicals and has a high nutritional value and medicinal properties. (Seenak et al., 2021) Some of the ways many people can incorporate pineapple into their diet include:

  • Fresh: Add chunks to smoothies, salads, or yogurt for an extra source of antioxidants. Additionally, put fresh pineapple chunks in the freezer for 2-3 hours on parchment paper for a delicious snack.
  • Grilled: Grilling pineapple can enhance its sweetness and be served with protein dishes.
  • Blended: Make refreshing pineapple juice or incorporate frozen chunks into tropical smoothies.
  • Cooked: Cooking pineapple on a stovetop can be a great option for incorporating it into stir-fries and salsas or as a topping for lean meats like chicken or fish.

 

Final Thoughts

In addition to being a summertime tropical fruit, pineapple is a superfood that is full of vitamins and nutrients with anti-inflammatory qualities that help the body fight against inflammation. A nutritious diet that includes pineapple can help many individuals feel more energized and control their pain-related symptoms. Eating fresh pineapple, whether it’s grilled, juiced, or combined into a smoothie, may improve their general health and well-being.

 


Injury Medical & Functional Medicine Clinic

We associate with certified medical providers who understand the importance of incorporating anti-inflammatory foods to reduce the inflammatory effects from affecting the body. When asking important questions to our associated medical providers, we advise patients to implement small changes to their daily routine, like incorporating pineapple into a healthy diet, which can reduce the inflammatory effects in the body. Dr. Alex Jimenez, D.C., utilizes this information as an academic service. Disclaimer.


References

Arulselvan, P., Fard, M. T., Tan, W. S., Gothai, S., Fakurazi, S., Norhaizan, M. E., & Kumar, S. S. (2016). Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev, 2016, 5276130. https://doi.org/10.1155/2016/5276130

Hikisz, P., & Bernasinska-Slomczewska, J. (2021). Beneficial Properties of Bromelain. Nutrients, 13(12). https://doi.org/10.3390/nu13124313

Kansakar, U., Trimarco, V., Manzi, M. V., Cervi, E., Mone, P., & Santulli, G. (2024). Exploring the Therapeutic Potential of Bromelain: Applications, Benefits, and Mechanisms. Nutrients, 16(13). https://doi.org/10.3390/nu16132060

Kumar, V., Garg, V., & Dureja, H. (2023). Therapeutic Application of Pineapple: A Review. Recent Adv Food Nutr Agric, 14(2), 107-125. https://doi.org/10.2174/2772574X14666230522114039

Mohd Ali, M., Hashim, N., Abd Aziz, S., & Lasekan, O. (2020). Pineapple (Ananas comosus): A comprehensive review of nutritional values, volatile compounds, health benefits, and potential food products. Food Res Int, 137, 109675. https://doi.org/10.1016/j.foodres.2020.109675

Seenak, P., Kumphune, S., Malakul, W., Chotima, R., & Nernpermpisooth, N. (2021). Pineapple consumption reduced cardiac oxidative stress and inflammation in high cholesterol diet-fed rats. Nutr Metab (Lond), 18(1), 36. https://doi.org/10.1186/s12986-021-00566-z

Disclaimer

Dates: A Nutrient-Packed Superfood for Health

Dates: A Nutrient-Packed Superfood for Health

Can adding dates to one’s diet be nutritious and provide various health benefits for individuals looking for a naturally sweet snack?

Dates: A Nutrient-Packed Superfood for Health

Dates

Dates are a type of dried fruit from the date palm tree. Dates are a healthy source of fiber, calcium, magnesium, potassium, niacin, folate, vitamin A, beta-carotene, lutein, and selenium. They can be a healthier alternative to refined sugar because they have a low glycemic index and do not cause a rapid spike in blood sugar levels. They are a rich source of nutrients, including:

  • Fiber: High in fiber, which promotes good digestion and helps keep you feeling full.
  • Potassium: This is essential for heart health and muscle function.
  • Magnesium: supports bone health and energy production.
  • Antioxidants: which protect the body from damage caused by free radicals.
  • Vitamins: a good source of vitamins B6, K, and A.

Consuming them in moderation is recommended, especially for individuals who are trying to lose weight or have diabetes. They are high in sugar, so individuals need to be mindful to avoid or limit additional sources of sugar. Nutritionists and dieticians recommend a modest dose of two large or three small dates, which is around 50 grams and provides half the sugar and calories.

Benefits

Lower Cholesterol

Research has shown that eating dates may also help lower cholesterol and triglyceride levels. However, further research is needed as the current evidence is still inconclusive. (Mirghani H. O. 2024) A recent meta-analysis also showed no significant effect on LDL cholesterol but reduced total cholesterol in individuals with type 2 diabetes.

Help Regulate Blood Sugar

Pitted dates generally don’t contain added sugars but can still contain a significant amount of natural sugars in sucrose, glucose, or fructose. Although their high sugar level may prevent individuals from eating dates as a healthy snack, a key difference between dates and sugary drinks, snacks, or other processed foods is that they contain high levels of fiber. Because of the fiber, which slows glucose absorption in the bloodstream, they also have a low glycemic index, which causes a smaller spike in blood sugar levels. (Mirghani H. O. 2021) Using dates as a sweetener can also be a healthier alternative to refined sugar and can be used in recipes to replace sugar. However, portion control is important.

Support Gut Health

Since dates are high in fiber, they can help the gastrointestinal tract but should be eaten in moderation as part of a balanced, healthy diet. However, they are recommended to be eaten with other fiber-rich foods, specifically those with lower sugar, that includes:

  • Leafy greens
  • Non-starchy vegetables
  • Whole grains
  • Legumes
  • Nuts
  • Seeds

Adding these foods to a diet can also benefit the microbiome. Dates and other fruits can improve the ratio of beneficial gut microbiota. (Eid N. et al., 2015) Eating too many dates could also cause diarrhea, but eating a few daily can help constipation.

Alternatives

  • Other dried fruits, such as prunes, figs, and apricots, are alternatives, but fresh fruits are an even better choice as they are much lower in calories.

Injury Medical Chiropractic and Functional Medicine Clinic

Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.


Personalized Medicine and Wellness


References

Mirghani H. O. (2024). Effect of dates on blood glucose and lipid profile among patients with type 2 diabetes. World journal of diabetes, 15(6), 1079–1085. https://doi.org/10.4239/wjd.v15.i6.1079

Mirghani H. O. (2021). Dates fruits effects on blood glucose among patients with diabetes mellitus: A review and meta-analysis. Pakistan journal of medical sciences, 37(4), 1230–1236. https://doi.org/10.12669/pjms.37.4.4112

Eid, N., Osmanova, H., Natchez, C., Walton, G., Costabile, A., Gibson, G., Rowland, I., & Spencer, J. P. (2015). Impact of palm date consumption on microbiota growth and large intestinal health: a randomised, controlled, cross-over, human intervention study. The British journal of nutrition, 114(8), 1226–1236. https://doi.org/10.1017/S0007114515002780

The Ultimate Guide to the Beneficial Properties of the Coconut

The Ultimate Guide to the Beneficial Properties of the Coconut

Can coconut be a healthier alternative food option for individuals trying to improve their health and wellness?

The Coconut

Located in the tropical regions around the world, especially in Southeast Asia, the Pacific islands, sunny coastal states in the U.S., and India, the coconut (Cocos nucifera L.) is a monoecious perennial palm that has many uses for people who are looking for alternatives in their dietary needs. Known as the “tree of life,” the coconut has numerous utilities that people can incorporate from food, medicine, and household products. (Beveridge et al., 2022) The outer coconut husk is used in household items, while the coconut fruit is used for food and medicinal purposes, from antibacterial and antioxidant to containing microminerals and nutrients. (DebMandal & Mandal, 2011) This tropical fruit can be used in baked goods, skin products, and food dishes and can help restore the body’s electrolytes. We associate with certified medical providers who inform our patients of the importance of incorporating healthy foods like coconut into a healthy diet. While asking important questions to our associated medical providers, we advise patients to integrate small changes into their daily dietary intake to feel good. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.

 

Nutritional Facts

With coconut being a versatile fruit, it has many nutritional benefits. It is classified as a medium-chaired saturated fat absorbed by the body differently and can help reduce LDL-Cs (low-density lipoproteins, reduce cardiovascular diseases, and improve cognitive function. (Hewlings, 2020) When it comes to the nutritional facts of eating one piece of coconut is about:

  • 1 piece of coconut: 45g
  • Calories: 159
  • Total Fats: 15g
    • Saturated fat: 13g
  • Cholesterol: 0mg
  • Sodium: 9mg
  • Potassium: 160mg
  • Total Carbohydrate: 7g
    • Dietary fibers: 4.1
    • Sugar: 2.8g
  • Protein: 1.5g

Coconuts are high in saturated fats and medium-chain fatty, so they can cross the blood-brain barrier and be absorbed, transported, and utilized for energy production for the body. They can also provide beneficial properties to the gut microbiome. (Fan et al., 2022) At the same time, if people drink the water from the coconut, its nutritional facts include:

  • 1 cup of coconut water: 240g
  • Calories: 45
  • Total Fats: 0.5g
    • Saturated fat: 0.4g
  • Cholesterol: 0mg
  • Sodium: 252mg
  • Potassium: 600mg
  • Total Carbohydrate: 9g
    • Dietary fiber: 2.6g
    • Sugar: 6g
  • Protein: 1.7g

 


Food As Medicine- Video


The Health Benefits Of The Coconut

With the coconut tree being “the tree of life,” the fruit has many beneficial properties for health and wellness. For instance, using coconut oil for cooking has many advantages, such as being resistant to oxidation and polymerization due to its high saturated fatty acid content, being consumed at low levels, and reducing cardiovascular diseases. (Schwingshackl & Schlesinger, 2023) At the same time, when people start to use coconut oil for part of their cooking, they will notice that their body weight decreases. (Duarte et al., 2022). Below are other beneficial properties when people start incorporating coconut into their diet.

 

Replenish Electrolytes

Many people starting to work out or are physically active can utilize coconut water to replace sports drinks to replenish their electrolytes. When a person is exercising and sweating profusely, water and sodium levels are depleted, thus compromising the cardiovascular system’s ability to maintain a person’s exercise performance. (O’Brien et al., 2023) Hence, drinking coconut water can help rehydrate the body and replenish those electrolytes. At the same time, incorporating a bit of citrus fruit can provide extra health benefits and enhance the flavor of coconut water.

 

Reduces Blood Sugar

Coconuts can also help lower blood sugar levels, and for diabetic individuals, it can help reduce their blood glucose to healthy levels, regulate their carbohydrate metabolism, and improve their antioxidant capacity to reduce any comorbidities associated with diabetes. (Dai et al., 2021) Additionally, many diabetic individuals can substitute regular sugar with coconut sugar as it has a high nutritional value and a low glycemic index that can be beneficial to moderate glucose absorption. (Saraiva et al., 2023)

 

Adding Coconut To Your Diet

Many people can incorporate coconut into their diet by eating the fruit, drinking the coconut water, and utilizing it for smoothies and baked goods. By adding coconut to a healthy diet, many people can get their healthy fats in moderation, their electrolytes replenished, and enjoy eating clean, healthy foods. Making small changes by incorporating foods that have antioxidants into a healthy diet can help many people eat healthier and have more energy. At the same time, when people incorporate physical activity with their diet, they will begin to notice small positive changes in themselves and their bodies, thus leading happy, healthier lives.

 


References

Beveridge, F. C., Kalaipandian, S., Yang, C., & Adkins, S. W. (2022). Fruit Biology of Coconut (Cocos nucifera L.). Plants (Basel), 11(23). https://doi.org/10.3390/plants11233293

Dai, Y., Peng, L., Zhang, X., Wu, Q., Yao, J., Xing, Q., Zheng, Y., Huang, X., Chen, S., & Xie, Q. (2021). Effects of coconut water on blood sugar and retina of rats with diabetes. PeerJ, 9, e10667. https://doi.org/10.7717/peerj.10667

DebMandal, M., & Mandal, S. (2011). Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med, 4(3), 241-247. https://doi.org/10.1016/S1995-7645(11)60078-3

Duarte, A. C., Spiazzi, B. F., Zingano, C. P., Merello, E. N., Wayerbacher, L. F., Teixeira, P. P., Farenzena, L. P., de Araujo, C., Amazarray, C. R., Colpani, V., & Gerchman, F. (2022). The effects of coconut oil on the cardiometabolic profile: a systematic review and meta-analysis of randomized clinical trials. Lipids Health Dis, 21(1), 83. https://doi.org/10.1186/s12944-022-01685-z

Fan, L., Zhu, X., Sun, S., Yu, C., Huang, X., Ness, R., Dugan, L. L., Shu, L., Seidner, D. L., Murff, H. J., Fodor, A. A., Azcarate-Peril, M. A., Shrubsole, M. J., & Dai, Q. (2022). Ca:Mg ratio, medium-chain fatty acids, and the gut microbiome. Clin Nutr, 41(11), 2490-2499. https://doi.org/10.1016/j.clnu.2022.08.031

Hewlings, S. (2020). Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration. J Cardiovasc Dev Dis, 7(4). https://doi.org/10.3390/jcdd7040059

O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut Water: A Sports Drink Alternative? Sports (Basel), 11(9). https://doi.org/10.3390/sports11090183

Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. (2023). Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. Int J Environ Res Public Health, 20(4). https://doi.org/10.3390/ijerph20043671

Schwingshackl, L., & Schlesinger, S. (2023). Coconut Oil and Cardiovascular Disease Risk. Curr Atheroscler Rep, 25(5), 231-236. https://doi.org/10.1007/s11883-023-01098-y

 

Disclaimer

Cooking with Pomegranates: An Introduction

Cooking with Pomegranates: An Introduction

For individuals looking to increase their antioxidant, fiber, and vitamin intake, can adding pomegranates to their diet help?

Cooking with Pomegranates: An Introduction

Pomegranates

Pomegranates can amplify various dishes, from breakfasts to sides to dinners, with their balanced blend of mild sweetness, tartness, and crunch from their seeds.

Health Benefits

The fruit has been found to be a healthy source of vitamins, fiber, and antioxidants. A medium-sized fruit contains:

Ways to use a pomegranate include:

Guacamole

Stir in some pomegranate arils before serving. They will provide an unexpected crunch that contrasts deliciously with guacamole’s smoothness.

  1. Mash 2 ripe avocados
  2. Mix in 1/4 cup diced red onion
  3. 1/4 tsp. salt
  4. 1 Tbsp. lemon juice
  5. 2 cloves garlic – minced
  6. 1/2 cup chopped fresh cilantro
  7. Stir in 1/4 cup pomegranate arils
  8. Serves 6

Nutrition per serving:

  • 144 calories
  • 13.2 grams fat
  • 2.8 grams of saturated fat
  • 103 milligrams sodium
  • 7.3 grams carbs
  • 4.8 grams fiber
  • 1.5 grams protein

Smoothie

Smoothies provide extra nutrition and a healthy snack.

  1. In a blender, mix 1/2 cup pomegranate arils
  2. 1 frozen banana
  3. 1/4 cup low-fat Greek yogurt
  4. 2 tsp. honey
  5. Splash of orange juice
  6. Pour into a glass and enjoy!

Nutrition per serving:

  • 287 calories
  • 2.1 grams fat
  • 0.6 grams of saturated fat
  • 37 milligrams sodium
  • 67.5 grams carbs
  • 6.1 grams fiber
  • 4.9 grams protein

Oatmeal

Enhance oatmeal as pomegranates bounce off other fruits, sweeteners, and butter nicely.

  1. Prepare 1/2 cup oats
  2. Stir in 1/2 of a medium banana, sliced
  3. 1 Tbsp. brown sugar
  4. 2 Tbsp. pomegranate arils
  5. 1/2 tsp. ground cinnamon

Nutrition per serving:

  • 254 calories
  • 3 grams fat
  • 0.5 grams of saturated fat
  • 6 milligrams sodium
  • 52.9 grams carbohydrates
  • 6.7 grams fiber
  • 6.2 grams protein

Brown Rice

Another way to use pomegranates is on rice.

  1. Cook 1 cup brown rice.
  2. Toss with 1/4 cup pomegranate arils
  3. 1 Tbsp. olive oil
  4. 1/4 cup chopped, toasted hazelnuts
  5. 1 Tbsp. fresh thyme leaves
  6. Salt and pepper to taste
  7. Makes 4 servings

Nutrition per serving:

  • 253 calories
  • 9.3 grams fat
  • 1.1 grams of saturated fat
  • 2 milligrams sodium
  • 38.8 grams carbohydrates
  • 2.8 grams fiber
  • 4.8 grams protein

Cranberry Sauce

Make a tangy and crunchy cranberry sauce.

  1. In a medium saucepan, combine 12 oz. fresh cranberries
  2. 2 cups pomegranate juice
  3. 1/2 cup granulated sugar
  4. Cook over medium heat – adjust if the mixture gets too hot
  5. Stir frequently for about 20 minutes or until most of the cranberries have popped and released their juice.
  6. Stir in 1 cup pomegranate arils
  7. Serves 8

Nutrition per serving:

  • 97 calories
  • 0.1 grams fat
  • 0 grams of saturated fat
  • 2 milligrams sodium
  • 22.5 grams carbohydrates
  • 1.9 grams fiber
  • 0.3 grams protein

Infused Water

A fruit-infused water can help reach proper hydration.

  1. Place 1 cup pomegranate arils
  2. 1/4 cup fresh mint leaves in the insert of a 1-quart infuser water bottle
  3. Mix lightly
  4. Fill with filtered water
  5. Refrigerate for at least 4 hours to let flavors steep
  6. Serves 4
  • Each serving will offer only trace amounts of nutrients, which depend on how much pomegranate juice infuses into the water.

For any questions about more specific nutrition goals or how to achieve them, consult the Injury Medical Chiropractic and Functional Medicine Clinic Health Coach and/or Nutritionist.


Healthy Diet and Chiropractic


References

FoodData Central. U.S. Department of Agriculture. (2019) Pomegranates, raw.

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced biomedical research, 3, 100. https://doi.org/10.4103/2277-9175.129371

Watermelon Nutrition: El Paso Back Clinic

Watermelon Nutrition: El Paso Back Clinic

Watermelon, one of the summer’s main fruits, is low in calories and rich in water. It provides an excellent source of vitamins A and C and lycopene and is less acidic than citrus fruits and tomatoes. The whole fruit is edible. The watermelon can be used as frozen chunks for water or seltzer drinks, smoothies, salsas, and salads; the rind can be stir-fried, stewed, or pickled, and the subtle sweetness pairs well with cheese, nuts, and other protein sources.

Watermelon Nutrition: EP's Chiropractic Functional Clinic

Watermelon

Watermelon poses few risks, with research deeming the fruit nontoxic. Side effects from eating too much watermelon can include abdominal discomfort, bloating, and gas.
The fruit does contain sugar, recommending individuals with diabetes should be careful to avoid sugar spikes.

Vitamins and Minerals

  • A fully ripe red watermelon contains higher nutrients than a less ripe watermelon.
  • A single serving is a healthy source of vitamins C and A, providing a significant percentage of the daily requirement.
  • Vitamin C aids in wound healing and can help increase anti-aging properties and immune system function.
  • Vitamin A is important for eye health.

Calories

  • One cup of diced or balled watermelon contains about 46 calories.
  • Wedges around one-sixteenth of the melon, or 286 g, contain approximately 86 calories.

Benefits

Watermelon can benefit health in several ways.

Fight Dehydration

  • Watermelon is nearly 92% water, making it a hydrating food choice.
  • If it is a struggle to drink water, specifically during the hot summer days, a few servings of watermelon can rehydrate the body.

Reduce Blood Pressure

  • Watermelon contains antioxidants that research has shown can help reduce or prevent high blood pressure.
  • A fully ripe melon contains more lycopene than a tomato.

Reduce Risk of Infections and Cancer

Contributes to Weight Loss

  • A group of overweight adults participated in a study that found the group that ate watermelon instead of low-fat cookies felt fuller.
  • The watermelon group also showed reductions in body weight, body mass index, waist-to-hip ratio, and blood pressure.

Reduce Muscle Fatigue

  • The fruit contains a significant amount of the amino acid citrulline.
  • Capsules of concentrated citrulline are sold as nutritional supplements.
  • The benefits are not conclusive, but some studies show that supplements could reduce the feeling of fatigue.

Nutrition Fundamentals


References

Bailey, Stephen J et al. “Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans.” Nitric oxide: biology and chemistry vol. 59 (2016): 10-20. doi:10.1016/j.niox.2016.06.008

Burton-Freeman, Britt, et al. “Watermelon and L-Citrulline in Cardio-Metabolic Health: Review of the Evidence 2000-2020.” Current atherosclerosis reports vol. 23,12 81. 11 Dec. 2021, doi:10.1007/s11883-021-00978-5

Figueroa, Arturo, et al. “Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension.” American Journal of Hypertension vol. 25,6 (2012): 640-3. doi:10.1038/ajh.2012.20

Glenn, J.M., Gray, M., Wethington, L.N. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. Eur J Nutr 56, 775–784 (2017). https://doi.org/10.1007/s00394-015-1124-6

Martínez-Sánchez A., Ramos-Campo D. J., Fernández-Lobato B., Rubio-Arias J. A., Alacid F., & Aguayo E. (2017). Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race. Food & Nutrition Research, 61. Retrieved from https://foodandnutritionresearch.net/index.php/fnr/article/view/1203

Naz, Ambreen, et al. “Watermelon lycopene and allied health claims.” EXCLI journal vol. 13 650-60. 3 Jun. 2014

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Volino-Souza, Mônica et al. “Current Evidence of Watermelon (Citrullus lanatus) Ingestion on Vascular Health: A Food Science and Technology Perspective.” Nutrients vol. 14,14 2913. 15 Jul. 2022, doi:10.3390/nu14142913

Monk Fruit Sugar Alternative: El Paso Back Clinic

Monk Fruit Sugar Alternative: El Paso Back Clinic

As individuals try to avoid sugar as best as possible, alternative sweeteners are becoming more popular. A new addition is monk fruit sweetener, also called monk fruit extract. Monk fruit is a small, round fruit native to southern China. Unlike some chemically based sugar alternatives, monk fruit extract is considered natural. The sweetener has been around for decades but has become more available in the United States. The zero-calorie extract can be used as a standalone sweetener in foods and drinks and as a flavor enhancer.

Monk Fruit Sugar Alternative: EP Functional Chiropractic Team

Monk Fruit Sugar Alternative

Manufacturers remove the seeds and skin, crush the fruit, and extract the juice, which is then dried into a concentrated powder. Unlike most fruits, the natural sugars in monk fruit are not what gives it its sweetness. Instead, the intense sweetness comes from antioxidants (commonly found in plant foods, antioxidants fight off free radicals that can cause health problems like cancer and heart disease) called mogrosides. The mogroside is the sweetest part of the fruit, with a taste over 100 times sweeter than sugar and no calories.

Safe For Consumption

Monk fruit has the generally recognized as safe -GRAS label from the U.S. Food and Drug Administration with no reported side effects. However, it is advised to read the ingredients label before buying this sweetener. Some of the cheaper products combine other sweeteners with monk fruit extract. Some contain erythritol, a sugar alcohol that can cause stomach bloating or upset stomach.

Use

It has been found to be a healthy option for lowering overall sugar intake. However, consuming monk fruit or any sweetener should be done in moderation and with a healthy nutrition plan. It comes in powder or liquid form. As a natural alternative, it can be used:

  • As s sugar substitute for favorite baking, cooking, soup, sauce recipes, etc.
  • For drinks like coffee, tea, lemonade, smoothies, etc.
  • Added on breakfast dishes like oatmeal or yogurt.
  • Whipped into frosting or a mousse.

The ultra-sweetness means that little is required as it goes a long way. It is recommended to drink regular water or tea and eat foods without the sweetener because, over time, the taste buds adjust and do not need the sweetener as much. Consult a doctor, dietician, or nutritionist to determine if this sugar alternative is right for you and the benefits.


What Is It?


References

Chen, W J et al. “The antioxidant activities of natural sweeteners, mogrosides, from fruits of Siraitia grosvenori.” International journal of food sciences and nutrition vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360

EFSA Panel on Food Additives and Flavourings (FAF) et al. “Safety of use of Monk fruit extract as a food additive in different food categories.” EFSA journal. European Food Safety Authority vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921

Lobo, V et al. “Free radicals, antioxidants, and functional foods: Impact on human health.” Pharmacognosy reviews vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902

Pawar, Rahul S et al. “Sweeteners from plants–with emphasis on Stevia rebaudiana (Bertoni) and Siraitia grosvenorii (Swingle).” Analytical and bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0

Anti-Inflammatory Drinks: Chiropractic Back Clinic

Anti-Inflammatory Drinks: Chiropractic Back Clinic

When the body encounters a foreign element that can include a chemical, plant pollen, an invading microbe, or some other form of infection, it activates the immune system that triggers inflammation to protect the body and fight the illness. Heat and swelling are the body’s repair mechanisms to heal an injury, or if there is an infection, cells are activated to the location to combat the invading pathogens. However, Following an anti-inflammatory diet is important and part of the diet includes anti-inflammatory drinks.

Anti-Inflammatory Drinks

Immune System

The immune system markers in the blood and tissue are above normal levels in response to continual low-level inflammation. The white blood cells that help heal an injury are working against a threat of injury/infection that does not exist. Tissues, organs, and cells can become affected by an influx of white blood cells that should not be there. Studies have proven that inflammation leads to chronic disease, but there are ways to avoid the damaging progression that include:

  • Getting the proper amount of sleep.
  • Reducing or removing sugary soft drinks, juices, and snacks.
  • Decrease in consuming processed foods with added sugar and trans fats.
  • Limiting carbs like sugar and white flour.
  • Intermittent fasting can help the kidneys flush excess water and salt.
  • Getting more physical activity.
  • Eating more antioxidant-rich foods and drinks.

Inflammation Symptoms

Symptoms of inflammation can include:

  • Fatigue and lack of energy
  • Headaches
  • Joint pain
  • Bloating
  • Digestive issues like constipation or gas.
  • Memory loss
  • Brain fog
  • Irritability
  • Inability to lose weight
  • Weight gain

Anti-Inflammatory Drinks

Fruits and vegetables that help reduce inflammation.

  • Beets
  • Berries
  • Coconut
  • Red grapes
  • Sweet potatoes
  • Avocado
  • Citrus – oranges, and lemons
  • Dark, leafy greens – kale and spinach
  • Broccoli
  • Matcha
  • Spices – pepper, turmeric, ginger, and cinnamon
  • Dark chocolate
  • Dates
  • Pure maple syrup
  • Chia seeds

Anti-inflammatory drinks contain antioxidants and nutrients that can increase immune system health.

Apple Beet Carrot Smoothie

  • This smoothie contains antioxidants from beets, ginger, carrots, orange, and apple.
  • It helps with blood circulation, reduces blood pressure, and helps detoxify.

Pineapple Turmeric Smoothie

  • The pineapple contains an enzyme called bromelain, which triggers the body’s ability to fight pain and reduce swelling.
  • It’s used for inflammation in sports injuries and may be effective in reducing symptoms of osteoarthritis.

Lemon Ginger Turmeric Tea

  • Curcuminoid is an anti-inflammatory compound that reduces pain, stiffness, and joint inflammation.
  • Lemon and ginger increase immune system health and help digestion, gut health, and weight loss.

Blueberry Smoothie

  • Blueberries contain vitamins, antioxidants, and flavonoids that regulate immune system function and help fight chronic inflammation.

Chai Tea

  • Traditional homemade chai tea is a blend of herbs with anti-inflammatory benefits.
  • Herbs include cinnamon, star anise, clove, ginger, and cardamom.
  • They help improve digestion, alleviate nausea, and increase immune system health.

These are just a few examples, but there are a variety of anti-inflammatory drinks that can benefit body and mental health.


Healthy and Refreshing


References

Alghadir, Ahmad H et al. “Green tea and exercise interventions as nondrug remedies in geriatric patients with rheumatoid arthritis.” Journal of physical therapy science vol. 28,10 (2016): 2820-2829. doi:10.1589/jpts.28.2820

Crozier, Stephen J et al. “Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products.” Chemistry Central journal vol. 5 5. 7 Feb. 2011, doi:10.1186/1752-153X-5-5

Hunter, Philip. “The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment.” EMBO reports vol. 13,11 (2012): 968-70. doi:10.1038/embor.2012.142

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Teodorczyk-Injeyan, Julita A. PhD*; Triano, John J. DC, PhD*; Injeyan, H. Stephen DC, PhD†. Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain. The Clinical Journal of Pain: October 2019 – Volume 35 – Issue 10 – p 818-825
doi: 10.1097/AJP.0000000000000745

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