Perilla Oil - A Teasure Trove of Omega-3s

 

Perilla oil, known in Korea as deulgireum, is derived from cold-pressing the seeds of the perilla plant – a fragrant herb better known by its Japanese name, shiso. It has a distinctive nuttiness and herbal quality, with a slight aniseed finish. It is used as a flavor enhancer, condiment and cooking oil in Korean cuisine.

Perilla oil is a nutrient-dense, plant-based oil known as a "treasure trove of omega-3s", being rich in polyphenols (particularly rosmarinic acid) and triterpenoids (particularly ursolic acid), natural molecules that demonstrate anti-inflammatory, anti-bacterial, anti-oxidant and anti-allergic qualities. Perilla oil can be used for the treatment of coronary heart disease, hypertension, cancers, arthritis, and asthma, due to its high degree of polyunsaturation:

Supports Heart Health

It contains one of the highest concentrations of alpha-linolenic acid (ALA)—a plant-based Omega-3—of any vegetable oil. This helps lower triglycerides and cholesterol, reducing the risk of atherosclerosis and heart disease.

Reduces Inflammation and Allergies

Being rich in polyphenols like rosmarinic acid, perilla oil helps suppress chemical mediators that cause allergic responses and inflammatory conditions like asthma.

Boosts Brain Function

The high omega-3 and antioxidant content supports neurological health and has been shown to enhance cognitive function and mental well-being in the elderly.

Improves Gut Health

Adding it to the diet can encourage the growth of beneficial gut microbiota and help regulate the digestive system.

Skincare & Hair Benefits

The oil demonstrates excellent antibacterial and anti-inflammatory qualities due to its abundance of linoleic acid. This makes it a great choice for many skin types, including aging and mature skin, problematic skin types and acne as well as dry skin.

Perilla oil contains high amounts of omega-3 essential fatty acid and ALA. Being rich in flavones (plant compounds), it offers potent antioxidant activity thus helping to prevent free-radical-induced damage to the skin cells which can result in premature aging and keeping mature skin looking firm and toned. With regular use of this oil, the skin can become clearer, calmer and toned with a refreshed look. 

Moreover, its anti-inflammatory, antibacterial, and non-comedogenic (will not clog pores) properties make it perfect for oily or acne-prone skin, while also helping to soothe dermatitis and eczema.

It also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable in dry skin body oils and face products for drier complexions

In addition, it also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable for drier complexions.

Promotes Hair Growth

When applied topically, the ALA in perilla oil helps nourish hair follicles. It also has a lightweight, fast-absorbing texture that tames frizz without leaving a greasy residue.

Dietary

It has a rich, earthy, and slightly nutty flavor. It is an excellent finishing oil for noodles, grains, and vegetable dishes (namul, meaning Korean vegetable side dishes). Because it has a low smoke point and is prone to oxidation, it should not be heated.

Black Coffee vs. Dark Coffee Roasts

 

Coffee is rich in several types of antioxidants, vitamins and minerals that reduce the risk of many serious health conditions like cancer and heart disease by fighting cell damage. Coffee also contains moderate amounts of vitamin B2 and magnesium. Thus you could get health benefits from drinking moderate amounts of coffee:

Alzheimer’s disease prevention.

More than one study has linked regular coffee intake to a reduced risk of Alzheimer’s disease and other types of dementia. In one study, middle-aged people who drank three to four daily cups of coffee had a 65% lower risk of developing dementia when they got older. On the other hand, another study found that people who drank more than six cups of coffee a day had a 53% higher risk of dementia.

Parkinson’s disease prevention.

Several studies have shown that the more coffee you drink, the less likely you are to develop Parkinson’s disease. If you already have Parkinson’s, it can help you gain better control over your movements.

Reduced risk of cancer.

Studies have found that coffee may help lower the risk for some forms of cancer, including breast, colorectal, and liver cancers due to coffee’s antioxidants. However, coffee may also contain very small amounts of a chemical called acrylamide, considered a possible carcinogen.

Reduced risk of cirrhosis.

Drinking coffee can reduce the risk of the late-stage liver disease cirrhosis, especially when the damage comes from alcohol. One large study found that drinking four or more cups a day could reduce your risk of alcoholic cirrhosis by as much as 80%. Drinking the same amount may reduce your risk of non-alcoholic cirrhosis by up to 30%.

Improved mood.

Because caffeine is a stimulant, coffee is a known mood-booster.  Studies have shown that coffee may even help reduce your risk of depression, especially if you drink four or more cups per day.

Diabetes management.

Drinking coffee can reduce your chances of getting type 2 diabetes. One large study showed that for every extra cup of coffee a person drank each day, their diabetes risk dropped by 11%. Drinking one less cup of coffee per day increased the risk by 17%. But if you already have type 2 diabetes, coffee can raise both blood sugar and insulin levels.

Weight management.

There is some evidence that the caffeine in coffee could help with weight control. One study found that people who drank more caffeinated drinks were slightly less likely to gain weight than those who cut down on coffee and tea. Another showed that people who drank caffeinated beverages 30 minutes to 4 hours before meals tended to eat less.

But drinking coffee with lots of high-calorie cream and sugar is likely to outweigh any weight-control benefits of caffeine.

Also, too much caffeine can cause jittery feelings, anxiety, insomnia and a fast heart rate. It can also lead to digestive problems like an upset stomach and nausea. Coffee gives some people heartburn.

Black Coffee

Black coffee is simply coffee with nothing added – no cream, no milk, no sweetener. When you leave out those extra ingredients, you leave out the calories, fat, and sugar that come with them. A cup of plain black coffee is just 3–4 calories. Thus it has become a popular choice in many weight loss plans while its regular consumption also decreases the chances of developing such illnesses as type two diabetes, Parkinson's disease, Alzheimer's disease and various conditions affecting the liver such as cirrhosis and liver cancer.

A cup of plain black coffee contains over 1000 bioactive compounds, it is basically an antioxidant powerhouse that the body genuinely benefits from, if consumed in moderation.

Antioxidants contained in black coffee decrease inflammation, improve sensitivity to insulin and regulate glucose metabolism.

Several studies show that besides improving endurance and strength, black coffee reduces delayed onset muscle soreness by up to 50% at the 48 hour post workout mark. When combined with post workout carbs, it boosts muscle glycogen replenishment by nearly 65%.

Having between two and four cups per day appears to constitute the optimum level, after which the stimulative effect caused by caffeine leads to the increase of the production of cortisol as well as negative impact on sleep and cardiovascular system health, decreasing the positive effects of antioxidants that black coffee offers. It also makes sense to drink it not immediately upon waking up, as consumption of coffee within first ninety minutes blocks the awakening cortisol response of one's body, making early morning not the best time.

Dark-roast Coffee

Coffee beans are picked when they are green, then roasted to bring out their flavor. Darker roasts are roasted at a higher temperature, and for a longer time, than lighter roasts. The darker the roast, the stronger and more bitter the taste of the coffee. The benefits of dark-roast coffee include:

Antioxidant levels. Light roasted coffee has been found to contain higher levels of the antioxidants polyphenol and chlorogenic acid than darker roasts. These compounds may be damaged during the longer, hotter roasting process for dark coffees. However, research has also shown that dark coffee may have higher total antioxidant activity.

Cholesterol-raising compound. A study that looked at coffee brewed without a filter (such as French press) found that dark roast coffee contained slightly less of a substance called cafestol than lighter roasts. Cafestol is thought to increase cholesterol levels.

Digestive symptoms. One small study from 2004 concluded that the level of roasting made no difference in whether people who drank coffee got digestive symptoms like heartburn and stomach aches afterward. A newer but even smaller study found that people who drank dark roast produced less stomach acid than those who drank a medium roast.

Weight control. Another small study found that overweight people who drank about 2 cups of dark roasted coffee a day lost slightly more weight during the 4-week study period than those who had the same amount of light roast coffee.