Nature Real Blog

At Nature Real we specialise in what to put in your body to achieve optimum health and thrive naturally, but just as important as what you put in is what you avoid. Here are some areas to consider on your journey.

1. Forever Chemicals

Forever chemicals, also known as PFAS (per- and polyfluoroalkyl substances), pose a significant threat when found in non-stick pans. These chemicals, used to create the slippery surface we often rely on, can leach into food, especially when the pan is scratched, overheated, or worn. Once ingested, PFAS accumulate in the body over time, due to their persistence and resistance to breakdown. This buildup is linked to a range of health concerns, including increased cholesterol levels, immune system disruption, thyroid problems, and even certain types of cancer. Therefore, using pans coated with PFAS requires careful consideration and awareness of the potential dangers to ensure safer cooking practices. When it comes to safe cookware, stainless steel and titanium stand out as excellent choices due to their inert nature. Unlike some coated pans, they don't leach chemicals into your food, even at high temperatures. Stainless steel, particularly surgical-grade, is resistant to corrosion and doesn't react with acidic or alkaline foods, ensuring that your meals remain pure and untainted. Similarly, titanium is incredibly biocompatible and lightweight, making it a worry-free option for everyday cooking. Both materials offer peace of mind, knowing you're preparing meals without the risk of introducing harmful substances into your diet.

2. White Bread and Pasta

White bread and white pasta, while convenient and widely consumed, pose several health risks due to their high glycemic index and lack of essential nutrients. They are rapidly digested, causing quick spikes in blood sugar levels, which can lead to energy crashes, increased hunger, and potentially contribute to insulin resistance and type 2 diabetes over time. Furthermore, the refining process strips away the bran and germ, eliminating valuable fiber, vitamins, and minerals crucial for digestive health, sustained energy, and overall well-being.

Choosing brown bread and whole wheat pasta offers a significantly healthier alternative for the whole family. These whole grain options retain the bran and germ, providing a rich source of fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. The complex carbohydrates in whole grains provide a more sustained release of energy, preventing energy crashes and keeping everyone feeling fuller for longer. Moreover, whole grains are packed with essential vitamins, minerals, and antioxidants that contribute to a stronger immune system, improved heart health, and a reduced risk of chronic diseases. Switching to brown bread and pasta is a simple yet powerful way to nourish your family with wholesome, nutrient-rich foods that support long-term health and vitality.

3. Olive and Coconut Oil

Olive oil and coconut oil offer distinct benefits for cooking, but it's crucial to understand their properties to utilize them effectively. Olive oil, especially extra virgin, is rich in antioxidants and healthy monounsaturated fats, making it a heart-healthy choice for low-to-medium heat cooking, salad dressings, and drizzling. Its lower smoke point means it's not ideal for high-heat frying, as it can degrade and release harmful compounds. Coconut oil, on the other hand, comes in refined and unrefined varieties. Unrefined (virgin) coconut oil imparts a distinct coconut flavor and boasts medium-chain triglycerides (MCTs), touted for potential metabolic benefits. Refined coconut oil has a higher smoke point and neutral flavor, making it suitable for stir-frying or baking. However, both types are high in saturated fat, so moderation is key, especially for individuals with concerns about cholesterol levels. Ultimately, choosing between the two depends on the intended use, desired flavor profile, and individual health considerations. Be mindful of smoke points and fat content to maximize their benefits and minimize potential drawbacks.

4. Microplastics

Many conventional teabags contain hidden plastics like polypropylene, used to seal the bag and prevent it from falling apart in hot water. These plastics don't fully biodegrade and contribute to microplastic pollution in your compost or the environment. Switching to plastic-free teabags made of materials like paper, cotton, or silk is a more sustainable choice.

In contrast to potential plastic exposure from some teabags, matcha green tea offers notable health benefits. Rich in antioxidants, particularly EGCG (epigallocatechin gallate), matcha can boost metabolism, improve focus, and protect against cell damage. When combined with honey, a natural sweetener packed with its own antioxidants and antibacterial properties, the drink becomes even more beneficial. Honey can soothe a sore throat, provide a gentle energy lift, and enhance the overall flavor of matcha, creating a delicious and wholesome alternative to traditional teas that may contain hidden plastics.

5. Steamed not Boiled

Steaming vegetables offers a plethora of advantages over boiling, primarily revolving around nutrient retention. When boiled, many water-soluble vitamins like Vitamin C and B vitamins leach out of the vegetables and into the cooking water, which is often discarded. Steaming, however, minimizes contact with water, preserving these vital nutrients within the vegetables. Furthermore, steaming helps maintain the vegetables' vibrant color, crisp texture, and natural flavor, preventing them from becoming waterlogged, mushy, and bland, as can often happen with boiling. This results in a more appealing and nutritious side dish, making it a healthier and more palatable option for incorporating vegetables into your diet.

6. Benefits of Exercise 

Regular exercise offers a plethora of benefits, impacting both physical and mental well-being. Physically, it strengthens your cardiovascular system, reducing the risk of heart disease, stroke, and type 2 diabetes. It also helps to control weight by burning calories and boosting metabolism, while building and maintaining muscle mass and bone density. Mentally, exercise can reduce stress, anxiety, and symptoms of depression by releasing endorphins, improving mood and promoting better sleep.

A good weekly bodyweight workout, easily done at home, can contribute significantly to these benefits. Consider a routine incorporating squats, push-ups, lunges, planks, and glute bridges. Aim for 3 sets of 10-12 repetitions of each exercise, performed 3-4 times per week with rest days in between. This simple routine targets major muscle groups, improving strength, endurance, and flexibility without requiring any equipment. Remember to listen to your body and adjust the intensity and frequency as needed.

7. Lemons Hidden Hack

While antiperspirants are a common solution for excessive sweating, their regular use can carry potential health risks. Some studies have linked the aluminum compounds commonly found in antiperspirants to concerns like skin irritation, allergic reactions, and even a possible connection to certain health conditions. These chemicals work by blocking sweat ducts, which some worry can interfere with the body's natural detoxification processes. Surprisingly, a simple and natural alternative like lemon juice can be incredibly effective in combating body odor without the harsh chemicals. The citric acid in lemon juice acts as a natural antiseptic, killing odor-causing bacteria on the skin. It's also a mild astringent, helping to tighten pores and reduce sweating. Not only is lemon juice a safer option, it's also incredibly affordable and readily available, making it a cost-effective and harm-free way to stay fresh.

8. Honey

White sugar, a ubiquitous ingredient in modern diets, poses several dangers to our health. Its refined nature means it lacks essential nutrients and fiber, leading to rapid spikes and crashes in blood sugar levels. This can contribute to insulin resistance, weight gain, type 2 diabetes, and increased risk of heart disease. Furthermore, white sugar can fuel inflammation in the body, exacerbating existing health problems and potentially increasing the risk of chronic illnesses. Unlike white sugar, honey offers a more natural and beneficial sweetness.

Honey, produced by bees, is a complex carbohydrate that contains antioxidants, enzymes, and trace minerals not found in refined sugar. These components contribute to its potential health benefits, including anti-inflammatory and antibacterial properties. Moreover, honey's impact on blood sugar levels is generally less drastic than white sugar due to its composition and the presence of other compounds. Choosing honey also supports bee populations, which are crucial for pollination and maintaining healthy ecosystems. By opting for honey, we not only benefit our own health but also contribute to the well-being of these essential pollinators.

9. Butter

When it comes to spreading goodness on your toast, butter, crafted from the simple richness of milk, stands out as a healthier and more natural choice than margarine. Butter is a time-honored staple, produced through a straightforward process of churning cream until the fat solids separate from the liquid. This natural process results in a product rich in fat-soluble vitamins like A, D, E, and K, which are essential for various bodily functions. Furthermore, butter contains conjugated linoleic acid (CLA), a fatty acid linked to potential health benefits like improved metabolism and immune function.

In contrast, margarine is typically manufactured through a complex industrial process involving the extraction and refinement of vegetable oils, often undergoing hydrogenation to solidify them. This process can create trans fats, which are linked to an increased risk of heart disease. While some margarines are now formulated to minimize trans fats, they often contain a cocktail of additives, emulsifiers, and artificial flavors to mimic the taste and texture of butter. Choosing butter means opting for a food closer to its natural state, offering a simpler ingredient list and a nutritional profile that aligns with a more wholesome dietary approach. Ultimately, the choice between butter and margarine is a choice between a naturally derived food and a highly processed alternative.

10. Flouride

While fluoride in toothpaste is widely recognized for its cavity-preventing benefits, some individuals are concerned about potential risks associated with excessive fluoride exposure. These concerns include fluorosis, a cosmetic condition causing discoloration of teeth, and potential links to other health issues, though robust scientific evidence in these areas is still debated. For those seeking a natural alternative, several options exist that focus on maintaining oral hygiene without fluoride. Natural toothpastes often utilize ingredients like baking soda, known for its gentle abrasive properties that help remove plaque; essential oils such as peppermint and tea tree oil, which possess antibacterial and anti-inflammatory properties; and xylitol, a natural sugar alcohol that inhibits the growth of cavity-causing bacteria. These natural alternatives aim to clean teeth, freshen breath, and promote gum health, allowing individuals to prioritize oral care while minimizing their fluoride intake. Examples of natural ingredients that can be used are aloe vera, activated charcoal, and calcium carbonate.

11. Coconut and Cashew Nut Milk

Cows milk, while a traditional staple for many, can present potential issues for some individuals. Lactose intolerance, a common condition, makes it difficult to digest lactose, the sugar found in milk, leading to digestive discomfort. Others may have a cow's milk allergy, triggering an immune response with symptoms ranging from skin rashes to gastrointestinal problems. Furthermore, concerns about saturated fat content and hormonal additives in conventional cow's milk have led some to seek alternatives.

Coconut milk and cashew nut milk offer viable alternatives, each with its own set of benefits. Coconut milk, often lower in calories than cow's milk, is naturally lactose-free and may be a good source of medium-chain triglycerides (MCTs), a type of fat that could potentially support weight management. Cashew nut milk, on the other hand, is known for its creamy texture and mild flavor. It is typically low in calories and carbohydrates, however, it's essential to check the ingredient list as added sugars and thickeners may be present in some varieties.

12. Spirulina

Spirulina is a nutrient-dense superfood, scientifically backed for its wide-ranging health benefits. Here’s a breakdown of its key components and their effects:

  1. Protein and Amino Acids: Spirulina is about 60-70% protein by weight, containing all nine essential amino acids, making it a complete protein source. This supports muscle growth, repair, and overall cellular health.

  2. Vitamins and Minerals: It’s rich in B-vitamins, particularly B12 (though the bioavailability of B12 in spirulina is debated), vitamin K, and minerals like iron, magnesium, and potassium, which support energy production, immune function, and cardiovascular health.

  3. Antioxidants: Spirulina contains powerful antioxidants, including phycocyanin, which can reduce oxidative stress, protect cells from damage, and lower inflammation. This can help in the prevention of chronic diseases and support overall wellness.

  4. Omega-3 Fatty Acids: It provides essential fatty acids, such as gamma-linolenic acid (GLA), which are beneficial for brain function, skin health, and reducing inflammation.

  5. Immune Support: Spirulina has immune-boosting properties, largely attributed to its ability to stimulate the production of cytokines, proteins that play a crucial role in immune response.

  6. Detoxification: Its high chlorophyll content helps in detoxifying the body by aiding in the removal of heavy metals and other toxins.

  7. Cholesterol and Blood Sugar: Some studies suggest that spirulina can help reduce bad cholesterol levels (LDL) and lower blood sugar, supporting heart health and aiding in diabetes management.

Together, these properties make spirulina a potent supplement for overall health, immune support, energy, and anti-inflammatory benefits.

13. Tumeric

Turmeric, particularly its active compound curcumin, offers a range of scientifically-backed health benefits:

  1. Anti-inflammatory Properties: Curcumin is a powerful anti-inflammatory compound, inhibiting molecules like NF-kB and COX-2, which play roles in the inflammation process. This helps reduce chronic inflammation linked to conditions such as arthritis and heart disease.

  2. Antioxidant Effects: Curcumin acts as a potent antioxidant, neutralizing free radicals and boosting the body's own antioxidant enzymes, which helps protect cells from oxidative damage and aging.

  3. Joint and Bone Health: By reducing inflammation, turmeric is beneficial for easing joint pain, improving mobility, and supporting bone health, particularly in conditions like osteoarthritis.

  4. Brain Health: Curcumin promotes brain-derived neurotrophic factor (BDNF), a protein that supports brain cell growth and function. It may help protect against neurodegenerative diseases like Alzheimer's.

  5. Heart Health: Turmeric has been shown to improve blood vessel function, lower cholesterol levels, and reduce the risk of heart disease by reducing inflammation and oxidative stress.

  6. Digestive Health: Turmeric aids in digestion by promoting bile production, which helps in the digestion of fats. It also has anti-inflammatory and antioxidant effects that can benefit conditions like IBS and acid reflux.

  7. Cancer Prevention: Curcumin’s anti-inflammatory and antioxidant properties may help slow the growth of cancer cells and prevent metastasis, though more research is needed in this area.

  8. Mood and Mental Health: Some studies suggest that turmeric can help improve mood and alleviate symptoms of depression and anxiety, likely due to its anti-inflammatory effects on the brain.

Together, these benefits make turmeric a powerful natural remedy for inflammation, heart health, brain function, and overall wellness.

14. Moringa

Moringa, often referred to as the "drumstick tree," is a highly nutritious plant with a wide array of scientifically-supported health benefits:

  1. Rich in Nutrients: Moringa is packed with vitamins A, C, and E, essential for immune function, skin health, and protecting against oxidative stress. It also provides a good amount of calcium, potassium, and iron, supporting bone health, cardiovascular function, and red blood cell production.

  2. Antioxidant Properties: Moringa contains powerful antioxidants like quercetin, chlorogenic acid, and beta-carotene. These compounds help neutralize free radicals, reduce oxidative stress, and protect against cellular damage, contributing to anti-aging and disease prevention.

  3. Anti-inflammatory Effects: Moringa’s bioactive compounds, including isothiocyanates, help reduce inflammation, making it beneficial for conditions like arthritis and other inflammatory diseases.

  4. Blood Sugar Regulation: Studies suggest that moringa can help lower blood sugar levels, making it potentially useful for managing diabetes. Compounds like chlorogenic acid may help regulate insulin secretion and improve glucose metabolism.

  5. Heart Health: Moringa may support heart health by reducing cholesterol levels and blood pressure. Its antioxidants and anti-inflammatory properties help reduce the risk of cardiovascular disease.

  6. Liver Protection: Moringa has been shown to help protect the liver from damage and improve liver function by neutralizing toxins and reducing oxidative stress, supporting detoxification processes.

  7. Digestive Health: Moringa has mild laxative effects and helps maintain healthy digestion. Its anti-inflammatory properties can also help soothe digestive disorders like irritable bowel syndrome (IBS).

  8. Antibacterial and Antifungal: Moringa has natural antibacterial and antifungal properties that help fight infections, promote wound healing, and support immune health.

With its powerful combination of vitamins, minerals, antioxidants, and anti-inflammatory compounds, moringa is a potent superfood that promotes overall health, from energy and immunity to heart and digestive support.

15. Maca

Maca, a root vegetable from the Andes, is a powerful adaptogen with a wide range of scientifically-backed health benefits:

  1. Energy and Stamina Boost: Maca is known for enhancing energy levels and improving physical endurance by supporting the body’s ability to manage stress and fatigue, making it ideal for boosting athletic performance.

  2. Hormonal Balance: Maca helps balance hormones, particularly by supporting the endocrine system. It’s known to aid in regulating estrogen and testosterone levels, making it beneficial for both men and women, particularly for those dealing with hormonal imbalances like PMS or menopause.

  3. Mood Enhancement: Maca is often used to improve mood and reduce symptoms of anxiety and depression. It helps regulate serotonin levels, which play a crucial role in mood regulation.

  4. Libido and Sexual Health: Maca has been shown to improve sexual desire and function in both men and women. It may increase libido and improve fertility, making it a natural aphrodisiac.

  5. Cognitive Function: Maca supports brain health by improving memory, focus, and mental clarity. It has neuroprotective effects that may help in preventing cognitive decline and enhancing overall brain function.

  6. Bone Health: Rich in calcium, magnesium, and phosphorus, maca supports strong, healthy bones, and may be particularly beneficial for post-menopausal women in preventing bone density loss.

  7. Antioxidant Properties: Maca contains antioxidants that help fight oxidative stress, protecting cells from damage and supporting overall health and longevity.

  8. Improved Sleep: Maca can help promote better sleep by balancing cortisol levels, the hormone responsible for stress, which can otherwise interfere with sleep patterns.

With its potent blend of adaptogens, maca is a natural solution for improving energy, hormonal health, mood, and mental clarity, making it a powerful addition to any wellness regimen.

 

More coming soon...