Latest news with #JosephSalhab
Time of India
a day ago
- Health
- Time of India
Ground chia seeds or whole chia seeds: Which is better for health, and why
Chia seeds, a superfood gaining popularity, can be consumed whole or ground. While both offer similar nutritional benefits, experts suggest ground chia seeds may be easier to digest, especially for those with digestive issues. Studies indicate that grinding chia seeds enhances the absorption of omega-3 fatty acids. Superfoods like chia seeds have returned to our pantries, thanks to influencers and wellness gurus. Everything from smoothies to puddings, chia seeds have taken over the foodscape, for all the right reasons. After exploring numerous ways to eat chia seeds, people are now grinding them. Yes, you read that right. Ground chia seeds! The internet is obsessed with eating ground chia seed dishes for breakfast and dessert. But is it really worth the hype? Which one is better? Ground chia seeds or whole chia seeds? Let's take a look. What are chia seeds Chia seeds come from the desert plant Salvia hispanica . These tiny black seeds are high in fiber, omega-3 fatty acids, and antioxidant content. 1 ounce (oz) of chia seeds, which is 28 grams (g) or 2 tablespoons (tbsp), contains: Calories: 138 Protein: 4.7 grams Fat: 8.7 grams (including 5 grams of omega-3s) Carbohydrates: 12.3 grams (10.6 grams of fiber) Calcium: 18% of the Daily Value (DV) Magnesium: 23% of the DV Phosphorus: 27% of the DV Vitamin B1 (thiamine): 15% of the DV Vitamin B3 (niacin): 16% of the DV Whole chia seeds vs ground chia seeds Both whole and ground chia seeds offer similar nutritional benefits. Their rich nutritional profile, including polyphenols, fiber, calcium, magnesium, phosphorus, and potassium, remains the same. However, the absorption levels may change, which means how your body accesses these nutrients may differ. Whole chia seeds have an outer shell, which is hard. This shell may pass through the digestive system intact, which could limit the absorption of the nutrients. However, when you grind the chia seeds, the barrier is broken. This way, nutrients like omega-3s and antioxidants are more bioavailable. Supreme Court Pushes Central Govt to Finalise FOPL: What It Means & Why It Matters? | Explained Which is better according to the experts and science Dr. Joseph Salhab, a Florida-based gastroenterologist, says that ground chia seeds may benefit those with digestive problems. People who have bloated often find whole chia seeds giving them a tough time. In such cases, grinding them might help. 'If you have digestive issues, you can try blending or grinding chia seeds. It helps with the texture, still keeps the fiber content, can help with easier absorption of nutrients, can cause less digestive discomfort if you're sensitive to bloating, and mixes easier in smoothies and baked goods,' he said, in a video shared on Instagram. A 2012 study found that ground chia seeds might increase omega-3 levels in the body more effectively than whole chia seeds. The study had 62 overweight (body-mass index 25 kg/m(2) and higher), non-diseased, non-smoking, post-menopausal women, aged between 49 and 75 years. The participants consumed 25 grams of ground (milled) chia seeds every day for 10 weeks. Women in the ground chia seeds group showed an increased plasma ALA and EPA, which are healthy fats (called ALA and EPA) in their blood, when compared to those who ate whole chia seeds or no chia seeds. However, it did not affect inflammation or other health risk factors. Dr Karan Rajan, an NHS surgeon, also weighed in on this recent trend. "Whole chia seeds are great and considered low FODMAP, but if you have a very sensitive GI system, your gut might thank you for grinding them. Grinding cracks the chia seeds' tough outer shell, making omega-3s, protein, and fiber more bioavailable. Think of it as unlocking the vault for better nutrient absorption and easier digestion. So… whole or ground? Both are healthy, but ground chia has specific use cases for certain conditions, and if you prefer the texture!' the surgeon said in a video shared on Instagram.
Time of India
2 days ago
- Health
- Time of India
3 vegetables a gastroenterologist eats to protect the liver
Gastroenterologist Dr. Joseph Salhab highlights the importance of diet for liver health and recommends incorporating specific vegetables. Broccoli, rich in sulforaphanes, aids detoxification, while beetroot, containing betalains, reduces oxidative stress and lowers liver enzymes. Artichokes, packed with cyanurin, act as a powerful antioxidant, promoting liver cell regeneration and improved bile production. The largest organ in the human body, the liver performs over 500 functions, including the digestion of proteins, mineral storage, bile production, and blood filtration. Despite its significance, liver diseases are on the rise across the globe. Lifestyle factors, including diet, play a crucial role in liver health. Dr. Joseph Salhab, a Florida-based gastroenterologist, has shared about three vegetables he incorporates into his diet to boost liver function. Let's take a look. Broccoli The first vegetable on Dr. Salhab's list is broccoli. Cruciferous vegetables, including broccoli, are known for their liver-protective effects. Broccoli is rich in sulforaphanes, naturally occurring compounds linked to improving the liver's detoxification processes. A 2015 study has shown that broccoli sprout extract significantly reduced ALT and gamma-glutamyl transpeptidase (γ-GTP) levels in men with fatty liver disease, which improved liver function. For those who do not enjoy broccoli, the doctor suggested, 'If you don't like broccoli, you could probably get the same benefit from some of the other cruciferous vegetables, like cabbage, kale, or Brussels sprouts.' Beetroot Beetroot is another vegetable that the gastroenterologist incorporates into his diet. 'Beets contain something called betalains. And betalains are what give it its reddish-purplish color. Betalains reduce oxidative stress within the liver. And it allows it to heal,' the doctor said, in a video shared on Instagram. Beetroot is a great option for those struggling with liver diseases, including fatty liver. A 2023 meta-analysis found that beetroot juice supplementation significantly lowered liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), which are key markers of liver stress, in patients with NAFLD. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Beyond Text Generation: An AI Tool That Helps You Write Better Grammarly Install Now Undo This vegetable can also improve serious liver conditions such as hepatic steatosis, where excess fat is stored in the liver. Beets are also rich in folate and manganese, which improve the metabolic processes in the liver. You can either roast, juice, or grate beets into salads to improve liver health. Artichokes Artichokes are also rich in antioxidants and are said to be rich in polyphenols, quercetin, and rutin, which protect cells from oxidative damage. They also contain vitamin C, luteolin, and silymarin, which have powerful antioxidants that fight inflammation. Yes, this might come as a surprise to you. But who knew something as delectable as artichokes could improve liver function! Dr. Salhab has described artichokes as 'one of the best liver health foods' due to their high levels of antioxidants. 'We have some good evidence that artichokes are one of the best liver health foods. And that's because they include something called cyanurin, which is a powerful antioxidant for the liver,' the doctor said. This antioxidant helps the liver cells to regenerate and also improve bile production, which helps in the breakdown of fats and the removal of toxins. 'I like to make it as a spread and put it on some sourdough bread. And it's a perfect lunch,' he adds. Supreme Court Pushes Central Govt to Finalise FOPL: What It Means & Why It Matters? | Explained
Time of India
4 days ago
- Health
- Time of India
Colon Cancer: US Gastroenterologist shares 6 snack ideas that can reduce colon cancer risk
Colon cancer, also known as colorectal cancer, is increasingly common, especially among younger adults. In recent years, doctors have witnessed a disturbing trend linked with colon cancer, which traditionally is viewed as a disease of older adults, but is increasingly striking people under 50. Colorectal cancer, also known as colon cancer, is a type of cancer that develops in the tissues of the colon or rectum. It's one of the most common types of cancer worldwide and the second leading cause of cancer death in the United States. Thanks to obesity and alcohol consumption, bowel cancer has become the primary cause of the rising death toll among young adults. However, early detection and lifestyle changes play crucial roles in reducing risk. According to gastroenterologists like Dr. Joseph Salhab, simple dietary tweaks, particularly smart snacking, can support colon health and lower the risk of developing this disease. How? Incorporating high-fiber, nutrient‑dense snacks into your daily routine not only promotes regular digestion but also feeds beneficial gut microbes that guard against inflammation and carcinogenic processes. Here are six science-backed snack ideas a leading gastroenterologist recommends to help reduce colon cancer risk. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Young Woman (19) Lives in a Shed - Take a look inside Tips and Tricks Undo Yogurt Yogurt, known as the probiotic powerhouse, is rich in live probiotics like Lactobacillus and Bifidobacterium, which support a balanced gut microbiome. A meta-analysis reveals that higher yogurt consumption correlates with a 7% reduction in colorectal cancer risk. The lactic acid bacteria in yogurt may produce antioxidant, anti-inflammatory, and immunomodulatory effects. For snack ideas, try Greek yogurt with fresh berries or yogurt parfaits topped with granola. These snacks are as nourishing and gut-friendly as they're tasty! Tree nuts Tree nuts like almonds, cashews, Brazil nuts, more particularly, walnuts offer fiber, healthy fats, and plant compounds like ellagitannins. One clinical trial (published earlier this year in Cancer Prevention Research ) showed 28 g of walnuts daily reduced inflammation markers and vimentin levels, proteins tied to aggressive colon tumors. Furthermore, as Dr. Salhab references, in stage III colon cancer patients, research shows, eating two servings of tree nuts daily reduced disease recurrence by 42%. Aim for a daily nut handful or mix walnuts into trail mix or oatmeal for an antioxidant boost. Apples An apple a day might even keep the big C (cancer) at bay. Apples, especially with their skin, offer soluble and insoluble fiber plus flavonoids. One case–control study linked consuming at least one apple daily to a 47% lower risk of colorectal cancer. Fiber aids bowel regularity and toxin removal, while phytonutrients support gut health. Snack on apple slices with almond butter or part of a lunch fruit salad. Citrus fruits Hydrating and fiber‑rich citrus fruits, like oranges, grapefruits, and clementines, are not only high in fiber, but their water content, vitamins, and bioactive compounds also add to their numerous health benefits. A study, published in Nature , shows citrus intake may decrease colorectal cancer risk by up to 18%. The combination of antioxidants, fiber, and hydration supports digestion and reduces carcinogen exposure in the colon. Moreover, you can enjoy them fresh, in smoothies, or sprinkled in salads. Watermelon Made of over 90% water, watermelon aids hydration and regular digestion. This luscious fruit is not only crucial for colon health, but the lycopene and antioxidants in watermelon contribute anti-inflammatory benefits, slashing the risk of colorectal cancer considerably. What's more? Fresh watermelon slices or blended into agua fresca are a refreshing addition to your daily diet. Salsa and guacamole This one, we hardly see it coming! Tomato-based salsa provides lycopene and fiber, while avocado adds monounsaturated fats, fiber (about 10 g per medium avocado), and antioxidants. Mix them together for a gut‑health powerhouse . As per research, superfruit avocado consumption has been shown to lower colon cancer risk. Moreover, tomatoes and avocados together offer synergistic benefits. So, spruce up your snacking habit using these as dips for whole‑grain crackers or chopped vegetables. The information provided in this story is intended for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet, undergoing cancer screenings, or adopting any preventive strategies. If you have symptoms (e.g., rectal bleeding, persistent abdominal pain) or a family history of colon cancer, seek medical evaluation promptly. Study shows new links between high fat diets, colon cancer
Yahoo
5 days ago
- Health
- Yahoo
6 Snacks That Can Reduce Colon Cancer Risk, According to a Gastroenterologist
Reviewed by Dietitian Emily Lachtrupp, M.S., RDKey Points Gut-healthy snacks like yogurt, citrus and nuts may help lower your risk of colon cancer. Gastroenterologist-approved foods like apples, watermelon and guacamole support digestion. A healthy diet can't replace medical care, but it plays a key role in lowering chronic disease cancer rates are on the rise, especially for young adults, so it's more important than ever to prioritize gut-healthy foods. Gastroenterologist Joseph Salhab, M.D., has been providing tips to his millions of social media followers about the best foods and lifestyle choices to make for optimal gut health and digestion. Recently, he took to Instagram and shared some of his favorite food recommendations to mitigate colorectal cancer risk. 'Remember that lowering your risk is not the same as eliminating your risk,' Salhab writes on his Instagram post. 'Diet never replaces medical therapy or evaluation but should always be discussed because we know people with healthier diets have a lower risk of chronic disease.' We couldn't help but notice that the majority of his picks were healthy snacks you can easily incorporate into your routine. Here are some gastroenterologist-approved snacks to help keep your gut health in check. Yogurt Yogurt isn't just the base for a delicious parfait. It provides ample benefits, from supporting bone health to heart health. And a meta-analysis shows that higher yogurt consumption is correlated with a 7% decreased risk of colorectal cancer. Parfaits topped with berries and granola are a simple, healthy snack. Take it up a notch this summer with these refreshing Mini Frozen Yogurt Parfaits or our Strawberry-Chocolate Greek Yogurt Bark. Citrus Fruits If you love packing an orange in your bag for an easy snack option, you're in luck. Citrus fruits are some of the best options for your gut health, thanks to their fiber and water content. Regularly eating citrus can lower cancer risk associated with the digestive and upper respiratory tract, research shows. Enjoy an orange, grapefruit or clementine as is, add them to a smoothie, or embrace these fruits in a colorful fruit salad. Tree Nuts Tree nuts, such as almonds, cashews and Brazil nuts, are packed with protein, making them a satisfying snack. But that's not the only benefit they provide. For example, the gastroenterologist references research that shows how two servings of tree nuts per day may help lower disease recurrence risk for those with a later stage of colon cancer by 42%. Nuts' gut-healthy properties are worth keeping your pantry stocked for. Roast them with your favorite seasonings, like everything bagel seasoning or with a sesame-honey glaze. For a double whammy, add chopped nuts to your yogurt for a snack your gut will thank you for. Apples An apple a day may quite literally keep the doctor away. With heart-healthy fiber, apples are equally delicious and nutritious with a slew of research supporting its nutrient density. A case-control study showed that eating apples daily reduced colorectal cancer risk by 47%. Pair with nut butter or cheese for a filling snack loaded with protein and fiber. Watermelon Watermelon wears its name with pride, as 92% of it is made up of water. Staying hydrated is super important for healthy digestion as it keeps things moving in your colon, so upping your water intake as well as eating enough hydrating fruits like watermelon is key. There's nothing quite like fresh watermelon on its own, but you can elevate it even more by topping a slice with mint-basil dressing or with lime zest and salt. Salsa and Guacamole Tomatoes and avocado have both been shown to reduce risk of colon cancer, thanks to their fiber and antioxidant content. The best part about these fruits being gut-healthy powerhouses is that they're the stars of some of our favorite dips! Salsa and guacamole are nutritious choices for a snack or appetizer. And there's nothing quite like homemade; Recipes like our Fresh Tomato Salsa and our Almost Chipotle's Guacamole are meant to be served together. Read the original article on EATINGWELL
Time of India
16-07-2025
- Health
- Time of India
Top gastroenterologist explains why magnesium is crucial for liver health
A top US gastroenterologist highlights magnesium's vital role in liver health, acting as a shield against oxidative damage and inflammation, key factors in diseases like NAFLD. Magnesium deficiency can increase liver fat accumulation and disrupt insulin function. The liver is the largest internal organ in the human body. From acting as a filter that processes blood and breaks down nutrients, toxins, and waste products, the liver is responsible for many vital functions in the body. It also helps with metabolism, digestion, and immune function. One essential mineral that supports liver health is magnesium. Dr. Joseph Salhab, a gastroenterologist based in Florida, has now explained the role of magnesium in boosting liver health. Let's take a look. What is magnesium Magnesium is the fourth most abundant cation in the body. Some of its functions include: Supports nerve and muscle function Maintains a healthy heartbeat Regulates blood sugar levels Strengthens bones Produces energy Promotes relaxation and sleep Reduces inflammation Balances electrolytes and hydration Supports DNA and protein synthesis Magnesium's role in liver health Magnesium is an essential mineral that supports liver health through multiple mechanisms. This mineral acts as a shield for liver cells, and protects from oxidative damage and inflammation, which are key contributors to liver diseases like non-alcoholic fatty liver disease (NAFLD). Studies have shown that magnesium deficiency is associated with increased fat accumulation in the liver, and also disrupts the insulin function, both risk factors for NAFLD. Adequate magnesium levels, on the other hand, promote the production of bile, which aids fat digestion, and boost glutathione, a potent antioxidant crucial for the liver's detox processes. 'Population studies demonstrate that individuals with higher magnesium intake typically show better liver function tests and lower rates of liver disease,' the gastroenterologist said in the video shared on Instagram. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like La gente la llama 'la IA que hace dinero' — aquí te contamos por qué. Finanzas y economía Registro Undo Webinar1- "Strategies to Prevent Heart Diseases: Know Your Numbers Amazing Heart, Amazing Life with Expert Insights" Role in blood sugar regulation Beyond detoxification, magnesium also helps to regulate blood sugar. This would take off some of the liver's metabolic workload. Stable blood sugar levels mean less strain on the liver. This is especially important for preventing conditions like NAFLD, which is closely tied to insulin resistance. Magnesium isn't a cure-all, but it certainly helps to boost liver health. Magnesium-rich diet Dr. Salhab recommends adding a magnesium-rich diet for liver benefits. The best way to boost magnesium intake is through diet. You don't need supplements if you eat the right foods. Some of the magnesium-rich foods include Pumpkin seeds: A 1-ounce serving provides about 168 mg of magnesium. Chia seeds: A nutrient-dense option, these tiny black seeds provie 95 mg per ounce. Almonds: A handful delivers roughly 80 mg of magnesium. Spinach: One cup of cooked spinach contains about 78 mg. Cashews, quinoa, edamame, black beans, avocado, and dark chocolate.
