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Black pepper & Cloves can boost your immunity and helps you to fight against Viruses

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If you are being advised to chew on black peppercorns and clove to stay safe from covid-19, then you might want to read this.

Covid-19 has jolted everyone’s life. While Mumbai has already surpassed Wuhan’s tally of cases, Delhi is on the verge of becoming the next New York. The sheer spike in the number of coronavirus positive cases has led to uncertainty and panic among people. And so, almost daily we come across a “magic trick” that will help us stay safe from the infection. While earlier, garlic was the touted remedy, nowadays it’s raining black pepper and cloves. 

But do these spices really work? You’re about to find out .

Peppercorns and cloves can boost your immunity—there is no doubt about it
According to a study published in the journal of Critical Reviews in Food Science and Nutrition, black peppercorn has antioxidant, antimicrobial, and gastro-protective properties that help in building our immunity–especially when it comes to our throat.

Clove also seems to have similar properties as suggested by a study published in the Journal of Immunotoxicology which claims that consuming whole cloves can help boost the immune system. Plus, the spice has benefits for your oral health. 

Clove can do wonders to boost your immunity. Image courtesy: Shutterstock

But does this really mean these spices will help us prevent SARS-CoV-2? Well, that still remains a mystery with all health agencies staying mum on the subject.

So, we went to a medical expert to know the whole truth.

According to Dr Kunal Shah, these spices will boost your immunity but can’t prevent a covid-19 infection“There is no denying that certain spices can bestow better immunity. Even in Ayurveda, it is considered that consuming spices like black peppercorns and clove or laung can help in dealing with some throat ailments,” explains Dr Shah who is an MD and a homoeopathy expert.

He adds: “This virus hits our throat first, maybe that’s why people are considering these two to be “THE” ingredients to help them with covid-19. But unfortunately, that’s not going to happen.” 

Dr Shah clearly mentions that there is no written literature or research that says consuming black pepper or cloves will help you stay immune to coronavirus. But yes if your immunity is good and your throat is healthy then you can recover from a covid-19 infection faster.

He says:

If you have strong immunity then there will be no major symptoms of covid-19 in you and you will deal with less complications. In fact, people with strong immunity can tame covid-19 in home isolation as well. 

So, the bottom line is…Clove and black pepper might not prevent a coronavirus infection, but they can help boost your immunity. So, if your parents are making you drinking that spicy kadha, do yourself a favour and gulp it down.

General, Benefits, Foods, Nutrition

6 Health Benefits and Nutritional Value of Delicious Kiwi fruit

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Kiwi, also known as Chinese gooseberry is the edible fruit of the Actinidiaceae family. The kiwi fruit is slightly acidic and can be eaten raw. Kiwi has a sweet-sour taste and invigorating flavour, packed with antioxidants and healthy nutrients. 

Nutritional Value of Kiwi 

According to USDA database, 100 g of kiwi contains :

  • Carbs- 14.7g 
  • Fiber- 3g
  • Fat- 0.5 g 
  • Protein- 1.1 g 
  • Vitamin A- 87 IU 
  • Vitamin C- 92.7 mg 
  • Vitamin E- 1.5 mg 
  • Vitamin K- 40.3% 
  • Vitamin B6- 0.1 mg 
  • Calcium- 34 mg 
  • Magnesium- 17 mg
  • Phosphorus- 24 mg 
  • Potassium- 312 mg 
  • Copper- 0.1 mg 
  • Manganese- 0.1 mg 

Health Benefits of Kiwi 

Kiwi is also considered as a superfood with twice the Vitamin-C content of an orange. Kiwi contains a natural combination of Vitamins A, B6, B12, E, and Potassium, Calcium, Iron, and Magnesium. Here are some of the widely known benefits of Kiwi.

Good for Asthma Patients 

Kiwi contains a high amount of vitamin C which is good for Asthma patients and also filled with antioxidants that can help in treating Asthma. Studies show that if one consumes fresh kiwi fruit regularly, his/her lungs can work better and reduces symptoms of breathing problems. 

Prevents Blood Clotting

Kiwi reduces fats in the blood and therefore it can prevent blood clotting, and that too without affecting blood cholesterol levels. Studies have proved that consuming 2-3 kiwis daily can reduce the chances of blood clotting. Researchers said the effects of consuming kiwi are similar to that of taking a daily dose of aspirin for heart health without any side effects. 

Boosts Immune System

Kiwi is full of nutrients and vitamin C which is important for cellular function and protecting cells from free radical damage in the body. Kiwi may support immune function and protect the body from common cold and flu diseases. One wondrous thing to know is that one cup of kiwi contains 103% of the daily recommended value of vitamin C.  

Improves Digestion

Kiwi contains a good amount of dietary fiber which aids digestion. Kiwi contains actinidin which helps in breaking protein and therefore enhances protein digestion. It is recommended to eat one kiwi after consuming a heavy meal and kiwi also has a mild laxative effect which improves digestion. 

Prevents Vision Loss

Macular degeneration is the reason for vision loss, and kiwi may help your eyes in protection from it. Zeaxanthin and lutein contents in kiwi are known as eye vitamin. These compounds perform the function of antioxidants and also aids in the formation of vitamin A, which is a vital nutrient for eyes. Kiwi consumption also protects the retina by absorbing excess light that can damage retinas. 

Good for skin health

Vitamin C in the kiwi synthesizes collagen, which is an essential nutrient that supports the texture of the skin and the health of bones. Anti-inflammatory properties of kiwi protect against acne and pimples formation on the skin and hydrate the skin. Outer application of kiwi on the face is also good for skin health. 

Kiwi is a delicious fruit containing lots of antioxidants and nutrients but kiwi can cause allergy in some people because of its enzyme actinidin. If a person is allergic to banana and papaya, then he/she can also be allergic to kiwi. So, care must be taken. 

This is all about the health benefits and nutritional value of Kiwi. For more information like this, stay connected…!! 

General, Fitness, Health

Pineapple juice is 500% more effective as a cough treatment as compared to regular cough syrups

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Did you know that pineapple juice is 500% more effective at helping you to stop coughing than  cough syrup is? Well, it’s true, and it’s all on account of the fact that fresh pineapples contain a substance known as Bromelain; a specific type of enzyme that has anti-inflammatory characteristics which can combat infections and eradicate bacteria.

Half your daily dose of vitamin C 

One glass pineapple juice also contains nearly half the amount of vitamin C that you require per day. Vitamin C is essential because as well as many other uses, it also enables your body to metabolize certain vital enzymes that regulate your metabolism and manage energy.

A great source of manganese

In addition to containing Bromelain and vitamin C, pineapple juice is also a good source of the mineral, manganese, which helps your body to maximize its absorption of calcium, aids the metabolization of carbohydrates and fats into energy, as well as facilitating healthy nerve function.

Bromelain is a powerful anti-inflammatory

It is also assumed that a certain amount of the Bromelain in pineapple juice is absorbed by the body directly, and that it works to lessen inflammation helping to relieve conditions like arthritis. In Germany Bromelain is specifically approved for treating inflammation and swelling of the nose, typically post sinus surgery.

Quick and easy pineapple juice based, cough remedy

Here’s a recipe to help you to knock together your own wholly natural pineapple juice cough mixture.

  • 1 cup of fresh pineapple juice – preferably home juiced
  • Some fresh lemon juice – approximately a quarter of a cup
  • A small piece of ginger – about 3 inches long
  • 1 tablespoon of unprocessed honey
  • Half a teaspoon of hot cayenne pepper

Add all the ingredients to your juicer, and blitz! Your mucus and your cough will be gone in no time.

General, Fitness, Health, Nutrition

Roasted Gram (Chana) for Weight Loss and Its Health Benefits

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Roasted gram is consumed by many people. Some people eat it as time pass but they don’t know about its properties. Today we’re going to tell you about some of its properties. Daily consumption of roasted foods benefits your body in many ways. It is nourishing and relieves constipation of the stomach. There are two types of a gram in the market without peeling and peeling. Try to eat non-peeled gram so that the ingredients on its skin can also benefit you. Doctors say a healthy person should consume 50 to 60 grams of chana daily. It remains beneficial for her health in many ways.

Reduce Obesity
If you or your family are obese, roasted gram will be very beneficial for them. Eating roasted gram daily helps in relieving the problem of obesity. Its intake helps to melt excess fat from the body.

Get rid of urinary disease
Consumption of roasted stakes helps to relieve urinary disorders. Those who have frequent urination should take gram with jaggery every day. You will notice that it will take a few days to relax.

Remove the impotency
Eating with roasted gram milk removes thinness of sperm and thickens the semen. If a male’s semen is thin, eating gram will help you relax. Eating roasted gram with honey removes the tampon and increases the masculinity. Eating roasted gram also eliminates leprosy.

Relief in constipation
People who have constipation can get a lot of rest by eating gram daily. Constipation causes many diseases in the body. You feel lazy and upset all day long when you have constipation.

Increased digestive power
Chana balances the digestive power and also enhances the brainpower. Chana cleans the blood, which improves the skin. Chana contains phosphorus that increases hemoglobin levels and removes extra salts from the kidneys.

General, Learn, Medical Test

Indigestion

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Overview

Indigestion — also called dyspepsia or an upset stomach — is discomfort in your upper abdomen. Indigestion describes certain symptoms, such as belly pain and a feeling of fullness soon after you start eating, rather than a specific disease. Indigestion can also be a symptom of other digestive disorders.

Although indigestion is common, each person may experience indigestion in a slightly different way. Symptoms of indigestion may be felt occasionally or as often as daily.

Indigestion may often be relieved with lifestyle changes and medicines.

Digestive system

The major organs in your digestive system are the liver, stomach, gallbladder, colon and small intestine.

Symptoms

If you have indigestion, you may have:

  • Early fullness during a meal. You haven’t eaten much of your meal, but you already feel full and may not be able to finish eating.
  • Uncomfortable fullness after a meal. The feeling of fullness lasts longer than it should.
  • Discomfort in the upper abdomen. You feel a mild to severe pain in the area between the bottom of your breastbone and your bellybutton.
  • Burning in the upper abdomen. You feel an uncomfortable heat or burning sensation between the bottom of your breastbone and your bellybutton.
  • Bloating in the upper abdomen. You feel an uncomfortable sensation of tightness in your upper abdomen.
  • Nausea. You feel as if you want to vomit.

Less frequent symptoms include vomiting and belching.

Sometimes people with indigestion also experience heartburn. Heartburn is a pain or burning feeling in the center of your chest that may radiate into your neck or back during or after eating.

When to see a doctor

Mild indigestion is usually nothing to worry about. Consult your health care provider if discomfort lasts for more than two weeks.

Contact your provider right away if pain is severe or accompanied by:

  • Unintentional weight loss or loss of appetite.
  • Repeated vomiting or vomiting with blood.
  • Black, tarry stools.
  • Trouble swallowing that gets worse.
  • Fatigue or weakness, which may be signs of anemia.

Seek immediate medical attention if you have:

  • Shortness of breath, sweating or chest pain radiating to the jaw, neck or arm.
  • Chest pain when you’re active or stressed.

Diagnosis

Your health care provider is likely to start with a health history and a thorough physical exam. Those evaluations may be enough if your indigestion is mild and you’re not experiencing certain symptoms, such as weight loss and repeated vomiting.

But if your indigestion began suddenly, and you are experiencing severe symptoms or are older than age 55, your provider may recommend:

  • Laboratory tests, to check for anemia or other metabolic disorders.
  • Breath and stool tests, to check for Helicobacter pylori (H. pylori), the bacterium associated with peptic ulcers, which can cause indigestion.
  • Endoscopy, to check for issues in your upper digestive tract, particularly in older people with symptoms that won’t go away. A tissue sample, called a biopsy, may be taken for analysis.
  • Imaging tests (X-ray or CT scan), to check for intestinal obstruction or another issue.
General

A NUTRITION EXPERT TELLS YOU ALL ABOUT EGGS & FITNESS

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A team of researchers from the Biomedical Research Center in Baton Rouge (Louisiana) conducted a 8-week study on 152 overweight test participants, both male and female. The participants were divided into groups with different nutrition plans while their weight and cholesterol levels were monitored. Group 1 was allowed to have anything they desired for breakfast, while group 2 had two eggs for breakfast and group 3 enjoyed breakfast bagels to start their day. The egg-eating individuals lost 65% more weight and 35% more belly fat than the bagel-eaters. At the same time, no negative effects on the cholesterol levels of group 2 were found. The reason: If we consume lots of cholesterol with our food, the body reduces its own (endogenous) cholesterol production.

Runtastic Ei

The egg and chicken- err, the egg and cholesterol topic is often discussed and pretty controversial. Can we enjoy eggs without remorse or not? We’ve asked nutrition expert, Christian Putscher, a few questions:

How many eggs per week are healthy for an athlete?

It’s hard to come up with a number when it comes to the weekly egg consumption. According to the expert, this mainly depends on everyone’s individual tolerance. However, for overweight people or those struggling with high cholesterol levels, one egg per day is a good rule of thumb. Athletes or healthy individuals can even have up to 3 or 4 eggs for breakfast every now and then, provided they like and tolerate eggs. In a nutshell: There isn’t just one universal solution for everyone.

What makes eggs so special for athletes?
Eggs boast a great bioavailability of all nutrients, with the highest content of essential amino acids, for instance. What makes them special is their content of nutrients like folic acid, Vitamin A, Vitamin D, B Vitamins and secondary plant products.

Are eggs a suitable workout snack?
Eggs – whether it’s sunny side up, soft-boiled or scrambled – are a great pre-workout snack when consumed one hour before your training. Hands off hard-boiled eggs, though! They’re too hard on your stomach and digestion.

Within one hour post-workout, eggs support muscle growth and the recovery of your muscle fibers. Eggs contain few calories (approx. 70 – 80 cal per egg) and their high nutrient density is pretty impressive. Eggs are ideal to provide your body with all essential amino acids and vital nutrients, great to boost fat burning – and still a low-calorie snack.

How should I eat my eggs for the best possible protein absorption?
Eggs are pretty versatile. Besides staples like egg-fried rice, pasta with carbonara sauce, or scrambled eggs, you can use them also in sweet recipes, like vanilla sauce, pancakes, baked rice puddings, etc. Sweet treats are easily turned into a power food for your body. Just make sure you cut back on sugar and fat when preparing them.

You can increase the biological value of an egg dish by combining the right ingredients, like wheat + eggs, milk + eggs or potatoes + eggs. Combining eggs and oats enhances the availability of iron.

Can I eat raw eggs?


For safety reasons and due to possible salmonellae infections, the consumption of raw eggs is not recommended.

Does the quality of eggs matter? Should I buy free-range or organic eggs?
Free-range doesn’t mean species-appropriate farming. Therefore, it’s better to buy organic eggs for ethical reasons.

General, Foods

Foods You Should Eat Raw!

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Sometimes it is good to turn off the stove and enjoy certain fruits and vegetables in their purest form i.e. raw.  

Cooking or boiling or roasting increases the nutritional benefits of most of the daily consumed food. However, there are foods that lose their benefits and hampers your health by making it difficult for digestion or losing out on nutrition. 

Here is a list of food you should avoid eating cooked:

– Onion and Garlic: 

Onion contains allicin and quercetin, which helps in prevention of cancer, reduces your blood pressure and restraint your hunger. Eat adequate amounts of onion to get rid of any fungal infection or inflammation in your body. Onion also helps you in fighting viruses like common cold. Studies have proven the fact that heating or microwaving onions can reduce the effectiveness of the same. 

Likewise in garlic also, boiling the same reduces the antibacterial properties of garlic. Also a cooked garlic is somewhat inferior to a raw garlic. It loses its effectiveness by around 25%. 

–  Broccoli and Kale: 

Broccoli’s are high in fiber, vitamin C, calcium among many other nutrients that prevents cancer, diabetes, inflammation etc. Studies have shown that our bodies can absorb the nutrients of broccoli faster when eaten raw than cooked. Also boiling or frying broccoli depletes its vitamin C levels. 

Bitterness in kale can be reduced by cooking it, however by doing so you are also reducing the nutrients mainly its antioxidants and vitamin C. Steaming can be an option of reducing the bitterness and keeping the nutrients intact. 

– Berries and Nuts: 

Everybody likes munching on dried berries, however, the drying process altogether saps out all the essential vitamins and minerals. Raw berries are full of antioxidants and any sort of baking, cooking reduces the polyphenol and calorie levels. 

Nuts are a great source of fat, iron, magnesium and helps you in maintaining a balanced diet. Nuts helps you in lowering your cholesterol levels and promotes better heart conditions. Always go for raw nuts rather than salted or fried ones.

vegetables

– Juice and Chocolates: 

There is juice available to buy in the nearby departmental store, however the same will never have health benefits that you can find in a fresh glass of juice. Artificial juice contains all sorts of colour, preservative, sugar additives and many other harmful contents that lowers its nutrition. 

Raw chocolate is very potent because of its antioxidants and helps you feel good instantly and also lowers your blood pressure. Factory made chocolate is mixed with sugar, oil and other ingredients that makes it a reason to develop diabetes other than anything else.  

– Coconut and Apple: 

Coconuts are rich in fiber medium-chain triglycerides that are processed by your body in an alternate manner to long-chain fatty acids. These fatty acids go straight to your liver and are used as a source of energy. Raw coconut water is more beneficial than normal water. However, processed coconut does not retain its nutrients and may not give you the same health benefits. 

Raw apples are a good source of carbohydrates and protein among other necessary nutrients. Baking or dehydration of apples leads to depletion of large quantities of nutrients from it and also increases the sugar levels in it. 

Bottom Line: 

Nature’s way of providing food has been and always will be better than what we make ourselves… 

General, Fitness, Health

A Good Sleep Can Enhance the Life Span

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Experts have revealed why good quality sleep is the number one resolution you should set and why it could lead to better concentration, a stronger memory and a longer life.

A recent Sleep Health Foundation of Australia study of 10,000 women found that those experiencing sleep difficulties were 10 times more likely to experience ongoing problems a decade later.

With this in mind, making sure you religiously clock eight hours of shut-eye each night has never been more important.

1. Sleep strengthens memory

Making sure you get to bed early won’t just make you feel better, as it can help to improve your memory too.

‘In a process called consolidation that takes place throughout the night, your brain works double time to practice and learn memory skills while you sleep,’ Jen told the publication. 

This is why people often say it’s a good idea to get plenty of rest ahead of a big test or exam.

2. Sleep promotes healthy eating

If you’ve ever been exhausted and just inhaled an entire block of chocolate, then you’ll know that when you’re tired, you’re likely to eat more and badly.

Jen said this is because sleep and metabolism are intrinsically linked and driven by the same parts of the brain.

When you’re tired, the hormone that increases your appetite becomes more active, leading you to crave sweets, chocolate and fried food.

Aim for an extra 30 minutes to one hour of sleep per night and watch your waistline shrink.Sleep can help to stop you from getting sick, because it fortifies our immune system, producing protein molecules that aid us in the fight against infections and colds (stock image)

Sleep can help to stop you from getting sick, because it fortifies our immune system, producing protein molecules that aid us in the fight against infections and colds (stock image)

3. Sleep reduces inflammation

While you might not expect it, Jen said studies have shown that adults who sleep less than 6-8 hours per night are prone to increased inflammation.

‘Sleep helps to restore, combat and curb inflammation of the body – which is directly related to heart disease, diabetes and premature ageing,’ she said. 

If you’ve ever heard of beauty sleep, she reminded why it is a real thing.  

Without it, you will look haggard and unwell – both on the inside and out.

4. Sleep helps you live longer  

Some think it’s a myth, but because research dictates that those who do sleep more are less likely to run into health problems down the track – and this can lead to a longer life.

If you think you’re falling short on shut-eye, you could try a sleep-tracking app to see just how much you’re getting. 

5. Sleep improves concentration and productivity

If you’re looking to be more focused and productive in the office in 2020, you could do worse than look to your sleep.

‘Sleep deprivation impairs cognition, exacerbates concentration, shortens attention span and slows our reflexes,’ Jen said. 

On the flip side, a good amount of sleep can make you more alert and better at getting things done. 

6. Sleep fortifies your immune system

When you’re run down, it’s often because you haven’t been getting enough sleep.

This is because sleep fortifies our immune system, producing protein molecules that aid us in the fight against infections and colds. 

Establish a good bedtime routine to allow yourself time to wind down before you turn the light out.

7. Sleep improves mood

Jen highlighted ‘countless studies’ that have shown the link between sleeplessness and depression – and said that ‘improved sleep patterns can help to alleviate symptoms of mental ill health’.

8. Sleep improves your life quality

Lastly, good sleep can work wonders at improving the overall quality of your life.

When you sleep well, Jen said you can interact better, you’re more productive and you perform better in both a personal and a professional setting.

‘A good night’s sleep should allow us to experience at least 4-5 sleep cycles -consisting of deep sleep and rapid eye movement (REM) during which we dream,’ she said. 

In order to get these 4-5 cycles, you definitely need to make sure you get between six and eight hours.  

General, Training Tips

How to Relieve Sore Muscles and Muscle Pain After Exercise

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Prolonged muscle pain after a workout can be a sign of muscle injury. The Department of Physiotherapy and LIFE Centre at Singapore General Hospital (SGH) share some tips to relieve muscle pain.
MUSCLE aches and pain or delayed onset muscle soreness (DOMS) is common when starting a new sport or workout regimen.​​

Coping with delayed onset muscle soreness after a workout

Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise. The delayed muscle aches and muscle pain are caused by tiny injuries in the muscle fibre and connective tissue.

This condition, known as delayed onset muscle soreness (DOMS), is common, says Ms Cindy Ng Li Whye, Principal Physiotherapist at the Department of Physiotherapy and LIFE Centre, Singapore General Hospital (SGH), a member of the SingHealth group.

“If you haven’t exercised for a while or if you are starting a new physical activity, you are likely to experience sore muscles after the workout. Your body is simply saying your muscles need time to recover,” says Cindy.

The good news is that once your body gets accustomed to the new sport or exercise, you will experience little or no muscle soreness.

How long is muscle pain supposed to last?

The sore muscles that occur after a rigorous workout will usually subside after 24 to 48 hours of rest. But if the muscle aches do not go away after a few days of rest or even become more intense, it could be a sign that you have sustained a serious muscle injury.

Experiencing severe muscle pain during a workout could also be a sign that you have a muscle strain or muscle injury. If muscle pain is accompanied by breathing difficulty, high fever, muscle weakness and stiff neck, see a doctor.

Tips to relieve muscle pain and soreness

  1. Use an ice pack
  2. Go for a massage
  3. Stretch, stretch, stretch
  4. Do light exercises (such as walking, swimming)
  5. Build up eccentric exercises slowly
  6. Take a warm bath

What about topical creams? “There is little evidence that liniments, oils and other typical over-the-counter sports creams have any effect beyond the massaging action,” says Cindy. However, by making the skin feel cold or hot, they may distract your mind from the soreness.

Need help adopting a better lifestyle? The LIFE Centre at Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with guidance on weight management, exercise and diet.

General, Fitness, Fruits, Nutrition

Apple in the Morning Wake You Up Better Than Drinking a Cup of Coffee?

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An apple a day might be credited with keeping the doctor away, but can eating an apple in the morning wake up you better than a steaming cup of java? There’s no real research comparing the two directly, but if you’re looking for a quick energy jolt, coffee is king.

That being said, the caffeine pick-me-up of coffee doesn’t come without some potential downfalls. And while eating an apple may not provide as big of an energy boost, there are other health benefits of reaching for an apple versus coffee first thing in the morning.

Tip

An apple won’t provide you with the same caffeine jolt as a cup of coffee, but it can give you sustained energy throughout the day. Apples contain a natural sugar called fructose, which is a direct energy source for your body, and lots of fiber, which can help balance your blood sugar and give you sustained energy without blood sugar crashes.

Waking Up With Caffeine

Lots of people reach for coffee first thing in the morning as a quick pick-me-up to get their day started. That’s because the caffeine in that coffee (about 80 to 115 milligrams per brewed 8-ounce cup) hits you in about one hour or even more quickly if you’re drinking it on an empty stomach, as many people do. Because caffeine is a stimulant, consuming it increases your blood pressure and breathing rate, which can also increase alertness and metabolism.

But while you may be drinking your coffee to get you going, there are also other health benefits of having a cup of joe. According to Harvard Health, drinking coffee has been connected to a reduced risk of developing several chronic diseases, including:

  • Heart disease (heart attack, heart failure and stroke)
  • Type 2 diabetes
  • Parkinson’s disease
  • Certain types of cancer
  • Cirrhosis (liver damage)
  • Gout (a form of arthritis that often affects the big toe)

Apple vs. Coffee

Although coffee is good for you in some ways, it can also negatively affect you, especially if you’re sensitive to caffeine. Drinking too much can make you feel jittery or anxious and interfere with your sleep. Chronic overconsumption can cause nervousness, anxiety, insomnia, dehydration, upset stomach and fatigue, according to Washington College.

On the other hand, an apple contains natural sugar in the form of fructose, which can serve as an important source of energy for your body, according to the International Food Information Council Foundation. The fructose doesn’t give you the same jolt as coffee, but it provides slow, sustained energy that also won’t make you feel anxious or reduce your sleep quality.

Apples are also rich in both soluble and insoluble fiber and lots of phytochemical and vitamin C, according to the Harvard T.H. Chan School of Public Health.

So, while it’s true that you won’t get that same caffeine boost from choosing an apple over a cup of coffee, you also won’t get any of the negative side effects and you’ll get some added health benefits.

If you’re not willing to get rid of your coffee completely, you can compromise by eating an apple in the morning before anything else and then drinking your coffee about a half hour later. That way, you’ll have something in your belly and the caffeine won’t hit you as quickly and powerfully.

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