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4Bergamot juice - an exotic drink to restore strength and health
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Bergamot juice is a unique drink that fully saturates the body with almost the full range of vitamins and microelements it needs. It perfectly quenches thirst, and also helps to prevent the development of many dangerous diseases, including oncology and heart attacks, without the use of pharmaceutical preparations.
Key words: bergamot, bergamt juice, beneficial properties, contraindications, composition, calorie content
Not everyone knows that the mysterious bergamot, the essential oil of which is part of the famous Earl Gray tea, is a citrus fruit obtained by crossing orange-orange and citron. Fruit in its natural form is practically not eaten. And absolutely in vain! After all, its pulp is a valuable source of many vitamins and minerals. All these properties are preserved in freshly squeezed bergamot juice, which is not difficult to prepare yourself at home.
Composition and calories
Bergamot belongs to the category of low-calorie foods - 100 grams of citrus pulp contains only 36 kcal. In addition, it is quite watery (87.14% water). It contains practically no fats and proteins (0.2 and 0.9%), few carbohydrates (8.1%), which allows you to include bergamot juice in various diet menus without risk to the figure.
A small number of calories of the drink is fully replenished by the huge amount of useful substances contained in it. In particular, fresh bergamot is a storehouse of the following vitamins:
• Beta-carotene (71 mg). It belongs to the category of powerful antioxidants: it reliably protects the skin from the harmful effects of ultraviolet radiation, promotes rapid healing of tissues, shows good efficacy in the treatment of oncology [1] , reduces the risk of developing coronary heart disease and age-related cognitive impairment, improves vision. [2]
• Vitamin C, or ascorbic acid (45 mg). Stimulates the production of natural collagen [3] (makes the skin younger and more elastic), improves immunity, helps fight viruses and infections, strengthens the walls of blood vessels and thins the blood, improves iron absorption, is an effective antiscorbutic agent [4], reduces the risk of developing periodontitis [5] .
• Vitamin B4, choline (8.4 mg). Reduces the risk of cardiovascular disorders and the development of atherosclerosis - reduces the amount of cholesterol plaques in the blood, is a natural antidepressant, normalizes lipid metabolism in the brain and liver, regenerates its cells, helps to avoid hepatosis [6], improves the reproductive health of women - affects the development of follicles in ovaries [7] .
Bergamot juice also contains many useful trace elements necessary for the full development of the body. Among them, potassium (169 mg) is an immunomodulator, reduces the manifestations of allergic reactions, normalizes blood pressure [8] , calcium (43 mg) strengthens bones, prevents the risk of osteoporosis [9] , eliminates cramps and muscle spasms, and successfully fights cholesterol. , copper (40 mcg) - has anti-inflammatory and antimicrobial properties [10] , enhances the action of antibiotics, and many others.
Top 8 Health Benefits of Bergamot Juice
1. Lowers Cholesterol
An effective substitute for statins, which often cause dangerous side effects in patients, is a delicious natural analogue - freshly squeezed bergamot juice. [11] [12] The drink perfectly cleanses blood vessels from "bad" cholesterol, helps reduce the risk of developing cardiovascular diseases.
2. Helps in the treatment of periodontitis
Studies have shown that flavonoid-rich bergamot juice has a powerful anti-inflammatory effect on gum tissue [13] and helps prevent tooth loss. Do you want to have a beautiful attractive smile? Be sure to include healthy bergamot fresh in your diet!
3. Stops oncological processes
Bergamot juice concentrate reduces the development of oncology. In particular, scientists note that the systematic use of the drink leads to oxidative damage to DNA, which leads to apoptosis (death) of colorectal cancer cells. [14]
4. Reduces intestinal inflammation
Unique flavonoids, contained in large quantities in citrus pulp, have a powerful anti-inflammatory effect on the entire body. Including the drink has a beneficial effect on the intestines - it relieves attacks of colitis and reduces the manifestation of diarrhea. [15]
5. Has fat-burning properties
Bergamot juice, rich in flavonoids, effectively reduces the amount of lipids in the blood, thereby reducing the risk of developing cardiovascular diseases. Also, its reception has a positive effect on the whole body, including the figure. [16] If the menu contains bergamot fresh, even the systematic use of
foods rich in fats will not have catastrophic consequences for the figure and health in general - the fresh components will not allow visceral and subcutaneous fat to be deposited on the sides and internal organs.
6. Improves skin condition
The juice of the pulp, mixed with the essential oil of the peel, has a powerful anti-inflammatory effect. Using the liquid as a tonic or base for a mask, you can normalize the functioning of the sebaceous glands and significantly improve the condition of patients suffering from acne and skin inflammation, including teenage acne. [17]
7. Shows anti-aging properties
Numerous studies show that the fruit is a valuable source of unique antioxidants that slow down the processes of oxidation and cell aging. [18] Everyone can try the miraculous powers of the elixir of youth by adding a delicious refreshing fresh juice obtained from bergamot fruits to their diet!
8. Makes you feel better with PMS
Bergamot relieves the manifestation of dysmenorrhea, painful uterine pain preceding or accompanying the first days of menstruation. [19] Why poison the body with pharmaceutical painkillers if they can be fully replaced with a safe natural product - delicious and invigorating bergamot fresh!
Contraindications and possible harm of bergamot juice
Citrus fruits, including bergamot, are among the most common food allergens. [20] That is why bergamot juice should be used with caution by persons prone to the manifestation of various allergic reactions. In the diet of babies, this drink should also be introduced among the last - after they reach 3 years of age.
The essential oil contained in the rind of bergamot, when it comes into contact with the skin and subsequent contact with the sun's rays, in some people can cause an allergic reaction called Berloc's dermatitis. [21] To avoid such unpleasant consequences, prolonged skin contact with the juice and oil of the fruit should not be allowed. If they get on the dermis, it is recommended to immediately wash off the citrus liquid with warm clean water.
Norms and recommendations for the use of bergamot juice
For health purposes, it is recommended to use bergamot juice in a proportion of 20 mg per 1 kg of body weight [22] . That is, in order to saturate the body with all the necessary useful trace elements, an adult weighing 60 kg should drink about 120 ml of fresh juice daily, obtained from citrus pulp. But it should be borne in mind that bergamot juice has an original flavor (it contains sourness and bitterness), so few people use it in its pure form - it is recommended to dilute the drink with water or other sweeter juice.
How to prepare and store bergamot juice
If you want to get the most useful product for the body, use an auger juicer to squeeze bergamot juice. Studies show that the liquid obtained from the pulp, squeezed using a rotating shaft (auger), contains much more flavonol glycosides and glycans than when using other methods of pressing. [23]
Before processing, the fruit must be examined for damage - choose the most weighty ones (they contain the largest amount of useful liquid). Peel the fruits from the peel (to get a more healthy drink, you can use not only the pulp, but also the skin, which contains many useful trace elements and flavonoids), pass them through the shaft of the screw juicer.
Freshly squeezed juice is recommended to be consumed within the first few hours after receipt. Prolonged contact with air leads to the oxidation of the product, the death of many useful substances, as well as the multiplication of dangerous bacteria in it. You can avoid such consequences by putting the drink in the refrigerator (here it can be safely stored up to several days).
Expert comment
Tatyana Eliseeva, nutritionist
Bergamot juice is a unique drink that fully saturates the body with almost the full range of vitamins and microelements it needs. It perfectly quenches thirst, and also helps to prevent the development of many dangerous diseases, including oncology and heart attacks, without the use of pharmaceutical preparations. Add this healthy fresh juice to your family's diet and see for yourself its benefits and effectiveness!
Literature
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Received 16.01.2023
Bergamot juice - an exotic drink to restore strength and health
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. Bergamot juice is a unique drink, fully saturating the body with almost the full range of vitamins and minerals it needs. It perfectly quenches thirst and also helps to prevent the development of many dangerous diseases up to cancer and heart without the use of pharmaceuticals.
