Nuts and Its benefits

Nuts and its benefits

Nuts are abundant in nature. Nuts such as almond, pistachios, walnut, hazelnut, peanut are so familiar to our diet. But the question is do we consume enough nuts in our life to make a visible effect in our health? Here are some excerpts I’ve taken from various sources in the internet and to my surprise they do make me want to eat more nuts, consistently.

Benefits of eating nuts

Other than its crunchy texture and delicious taste nuts do offer a whole array of benefits for human. Some nuts has more oil than others. Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.(1)

In 1992 researchers working on the Adventist Health Study at Loma Linda University in California reported that those eating nuts daily had up to 60% fewer heart attacks than those who ate nuts less than once per month. The beneficial effect of nut consumption was found for men, women, vegetarians, meat-eaters, fatter people, thinner people, the old, the young, those who did much exercise and those who did little exercise. The study was large, comprising 31,000 white Californian Seventh Day Adventists and similar benefits of nut eating were subsequently found for African Americans. Prior to the publication of these results, nutritional advice had usually been to minimise nut consumption on the grounds that they were a "fatty" food.(1)

Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women's Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician's Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death. (1)

Nuts are a nutrient dense food and contain high amounts of dietary fiber. They are high in unsaturated fats, while low in saturated fats. They also contain folic acid, copper, magnesium, Vitamin E and arginine. A study conducted at The Center of Health Research at Loma Linda University in 1999, found that nuts go way beyond good nutrition. The study found that eating one to two ounces of nuts a day, helped to lower LDL cholesterol by eight to twelve percent. They also found that frequent nut consumption, by individuals, lowered their risk of coronary disease by up to fifty percent. It’s thought that the cardiovascular benefits that nuts provide include a reduction of LDL cholesterol. Also, the antioxidant mechanism of Vitamin E content within the nut and the higher levels of nitric oxide within the blood, from arginine, seems to help the blood vessel lining and platelets. (2)

Several epidemiological studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease. Recent clinical trials have found that consumption of various nuts such as almonds and walnuts can lower serum LDL cholesterol concentrations. Although nuts contain various substances thought to possess cardioprotective effects, scientists believe that their Omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response observed in clinical trials.

In addition to possessing cardioprotective effects, nuts generally have a very low glycemic index (GI). Consequently, dietitians frequently recommend nuts be included in diets prescribed for patients with insulin resistance problems such as diabetes mellitus type 2. (3)

The amino acid arginine is also present in nuts which, can help overcome erectile dysfunction. Arginine has also been found to boost immunity and lower elevated blood pressure levels. In addition, certain nuts like pecans, walnuts and almonds contain tryptophan - another amino acid that stimulates the production of the 'feel good' hormone serotonin in your brain, which can help ward off depression and promote a more relaxed state. (4) Nuts can lower your risk of heart disease by as much as 35%.(4)

Another reason to eat more peanuts is because they're an excellent source of B vitamins, including folate, riboflavin and niacin. All of which are essential for healthy metabolism and growth; a deficiency of them can cause muscle degredation and fatigue.(4)  
Like peanuts, walnuts also have important benefits for your heart because of the omega 3 and omega 6 fatty acids they contain. Both omega 3 and omega 6 are also needed for maintaining healthy joints and brain function. (4)

Another must are Brazil nuts. A recent study conducted at the University of Illinois in the US suggests that Brazil nuts may play a vital role in preventing breast cancer. According to the scientists who carried out the study, this benefit is probably a result of the high amounts of selenium they contain. (4)

Selenium is a powerful antioxidant that helps neutralise harmful free radicals that can attack healthy cells and increase the risk of serious conditions like heart disease and cancer - including breast cancer as already mentioned, and lung, bowel and prostate cancer. (4)

The list of health benefits attached to each individual nut is endless. Other nuts that are particularly good include: pistachios for their high iron, protein and fibre content and high levels of magnesium, which helps control blood pressure; hazelnuts because they are one of the richest sources of the antioxidant vitamin E; and cashew nuts for their high iron content which is needed to make haemoglobin - the red pigment in the blood.(4)

Which nuts to eat?
The definitive answer to this question is currently unknown. In the Adventist Study about about 32 percent of the nuts eaten were peanuts, 29 percent almonds, 16 percent walnuts, and 23 percent other types.(1)

These researchers did not ascertain whether the nuts were fresh, oil-roasted, or dry-roasted. The Nurses' Study found that peanuts, which are legumes, appeared to be just as effective in reducing the risk of coronary heart disease as tree nuts. Experiments where volunteers were fed nuts as part of their diet for several weeks have found that walnuts, almonds, hazelnuts, peanuts, pecans, pistachio nuts and macadamia nuts all alter the composition of the blood in ways that would be expected to reduce the risk of coronary disease. Chestnuts, a nut unusually low in fat, do not yet seem to have been studied. The best advice currently is probably to eat a variety of nuts.(1) Therefore, eating a broad range of nuts is best as they each have specific health benefits.(4)

Walnuts though, because they contain n-3 fatty acids, may be particularly beneficial, but this requires further study. Coconuts, on account of their high saturated fat content, should probably be avoided.(1)

After all eating a generous amount of nuts in you life won’t make you nuts at all!

(1) http://www.healthcastle.com/nuts-benefits.shtml
(2) http://food-facts.suite101.com/article.cfm/the_benefits_of_nuts
(3) http://en.wikipedia.org/wiki/Nut_(fruit)
(4) http://www.thehealthierlife.co.uk/natural-health-articles/nutrition/health-benefits-of-nuts-00841.html

Cellular Nutrition

What is cellular nutrition?

Cellular nutrition is basically the process of feeding the cells with the necessary nutrients that it needs so that it can perform its functions without any obstacle. Cell is the basic unit of all living things. So the overall health of the body depends on the health of each and every cell in the body. The moment our cells begin to lose its functions then we can feel that some parts of us is not functioning very well. The result is a decline in health and soon followed by degenerative conditions.

It is therefore very important to make sure that our cells are giving its full in providing energy to our body and to achieve that we need to give the important nutrients to our cell through correct nutrition.

Free radicals

As stated in my previous posts, free radicals are the byproducts of processes that includes oxygen that occur inside the cells. Though normal, the buildups of free radicals may lead to cell damage through the destruction of structures in the cell by the free radicals. To minimize this, the body will produce substances that neutralize the free radicals. These anti-free radicals is known as antioxidants.

If the production of free radicals is higher than the production of antioxidants then damage of the cell will occur, this is known as oxidative stress. Oxidative stress, simply put, is the damage made to a cell through the oxidative process from the action of free radicals. Uncontrolled, oxidative stress can lead to chronic degenerative diseases such as atherosclerosis, heart disease, mutation, cancer, eye problems and brain problems that sometimes leads to Alzheimer's disease.

How to optimize the function of cells

To decrease or neutralise the effects of free radicals damage, our cells need to be supplied with a consistent supply of antioxidants. Vitamin C is one of the various antioxidants that is very important in this aspect, there are myriads of types of antioxidants that can combat the effect of free radicals.

The point is good nutrition. A nutrition rich in antioxidants is very crucial in helping our cells to regenerate, grow and function optimally. So to feed our cells we need to consume foods rich in antioxidants such as vegetables and fruits.

But the question is " Are we willing to eat a large amount of fruits and vegetables daily? Which often equals to 17 kiwifruits, 18 oranges, 160 apples daily! anyone??

Thus, in our super fast, hectic, time-saving lifestyle today, what we really need is a good quality supplement that can supply our cells with the much needed antioxidant. As been summed up by an author, "Think of cellular nutrition as a very wise way of using the supplement and your food as “preventative medicine” to stop the disease process before it even begins."

Healthy choice begins with you, right now.

Reference:

http://www.preventive-health-guide.com/cellular-nutrition.html

Caution About Coke Cans

This is Serious! This incident happened recently in North Texas . 
A woman went boating one Sunday taking with her some cans of coke which she put into the refrigerator of the boat. On Monday she was taken to the hospital and placed in the Intensive Care Unit. She died on Wednesday. 

The! autopsy concluded she died of Leptospirosis. This was traced to the can of coke she drank from, not using a glass. Tests showed that the can was infected by dried rat urine and hence the disease Leptospirosis. 

Rat urine contains toxic and deathly substances. It is highly recommended to thoroughly wash the upper part of all soda cans before drinking out of them. The cans are typically stocked in warehouses and transported straight to the shops without being cleaned. 

A study at NYCU showed that the tops of all soda cans are more contaminated than public toilets (i.e).. full of germs and bacteria. So wash them with water before putting them to the mouth to avoid any kind of fatal accident. 

Please forward this message to all the people you care about.

Wonderful Benefits of Banana

First of all, never, put your banana in the refrigerator! 

This is interesting. 
After reading this, you'll never look at a banana in the same way again .

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. 

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. 

But energy isn't the only way a banana can help us keep fit. 

It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. 

PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. 

Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. 

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. 

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives. 

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. 

Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. 

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. 

Nerves: Bananas are high in B vitamins that help calm the nervous system.

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. 
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. 

Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan. 

Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassiu! m and ma gnesium found in them, help the body recover from the effects of nicotine withdrawal. 

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. 

Strokes: According to research in "The New England Journal of Medicine, 'eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! 

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!" 


PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth. Amazing fruit.

Apricots and Its Nutritional Values

The apricot is a stone fruit and has nut within it. It is round or oblong in shape, flattened to some extent. It is similar in shape as peach, but is considerably smaller. It is yellowish in color. The fruit, which ripens on the tree alone, develops its true flavor, which is very much like that of the peach.

The apricot (which means "early matured fruit" in Latin), was discovered in China. where it has been cultivated for over 4,000 years. It has also been grown in India and Tibet from time immemorial. The apricot trees grow up to 15 feet tall, and they'll actually produce fruit for an average of 25 years.

The main nutrients and vitamins in apricots are vitamin A, vitamin C, iron, phosphorus, potassium, calcium, and fiber. Fiber  is widely known to help the colon healthy and well functional.

Apricots have a high level of beta-carotene, one of the constituents in the anti-oxidant family. Anti-oxidants are best known for its role in disease fighting and prevention. Just one apricot contains roughly 30% of the recommended US daily intake amount of beta-carotene.

When ingested, beta-carotene is converted to vitamin A by our body, which is a key vitamin that keeps your gums, hair, and skin healthy. Vitamin A helps in fighting disease due to it's immune system boosting power, and much research has been done on apricots to harness the vast amounts of beta-carotene (vitamin A), so that it can be used for healing.

Apart from fibres, apricots contain other powerful substances such as Vitamin C, and also Lycopene. Lycopene and Vitamin C can protect ourselves from heart disease, stroke, and  many forms of cancer.

Benefits of Apricots:

Apricot has:

1 . A high mineral content such as phosphorus, calcium, iron and potassium. Beneficial in anaemic person.

2. A high value in vitamin A, and that is why many apricot-based consituents are used make skin care products.

3. Lycopene, this substance can help prevent cancer and help to protect LDL cholesterol from oxidation, which may help prevent heart disease.

4.The ability to help destroy intestinal worms.

5.The ability to help remove gallstones.

6.A potential in preventing cancer in organs lined by epithelial tissue, due to its high vitamin A content.


" The Hunzas, who live in the Himalayan Mountains’ of northern Pakistan and are known for their vitality and longevity, have cultivated and valued this fruit for its health‑building virtues for over 1,500 years. Greek physicians regarded it as a food medicine, while the Romans dedicated it to Venus, the goddess of love."

References:

http://www.healthvitaminsguide.com/natural-nutrients/apricot.htm

http://hubpages.com/hub/Health_Benefits_oF_Apricot

http://ezinearticles.com/?Health-Benefits-Of-Eating-Apricots&id=1124757

Honey for my Honey

Honey is composed of sugars like glucose and fructose and minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, iron and phosphate. 

It contains vitamins B1, B2, C, B6, B5 and B3 all of which change according to the qualities of the nectar and pollen. Besides the above, copper, iodine, and zinc exist in it in small quantities. Several kinds of hormones are also present in it. Approximately one half of the human diet is derived directly or indirectly from crops pollinated by bees. Today honeybees are an essential part of a healthy agriculture economy. 

If you have allergies, honey can be beneficial. If you eat honey that is local to your area, it may help prevent your seasonal allergies. Bees use the pollen from local plants and eventually it ends up in your honey. 

Honey may also be good for your skin. It has the ability to attract water. It is also safe for sensitive skin. You can use it as a moisturizing mask for your skin as well as your hair. To use it as a conditioner, mix the honey with olive oil. Be sure to wash your hair thoroughly before you go outside. 

If you have a sore throat, take some honey.[ Honey has powerful antimicrobial properties, which can soothe your raw tissues. Pour a teaspoon of honey into a large serving spoon and then top off the spoon with lemon juice. Swallow the concoction (without water) every few hours until symptoms clear up. Some people add a pinch of black or red pepper to increase blood circulation to the throat.] Due to its natural anti-inflammatory effect, it will help to heal the wounds more quickly.It also has different phytochemicals--chemicals found in plants and different foods--that kill viruses, bacteria, and fungus making it a good substitute for wound dressings. The taste may also take your mind off the pain. There is evidence that honey diluted in water will help with your stomach aches and dehydration. 

Do you have a cut? Honey is a natural antiseptic. Medical journals cite more than 600 cases in which honey was employed to treat wounds.By applying honey to your wounds, you prevent infections. Honey contains antimicrobial agents, which prevents infections by killing the bacteria in and around your wounds. When using honey it may help to heat it up before putting it on your wound (caution test the heat before you place it on the wound).Many types of bacteria can’t survive in honey, so wounds heal, swelling eases, and tissue can grow back.  

Honey may also be effective in the treatment of your ulcers.In Europe, honey has been used internally to help cure ulcers, particularly stomach ulcers. Burns, too, heal better with honey, studies show. The advantage of honey is that it not only prevents infections from occurring, it actually accelerates skin healing.. Since the sugar in honey absorbs water it helps to trap some of the moisture so that the bacteria and other microbes can’t grow as easily as in other food.

Benefits : 

1. Honey is sedative, anti-fungal and nourishing

2. Soothes tissues and help retain calcium in the body

3. Antibacterial – great for both internal or external problem

4. Considered to be a swiss army knife in the world of alternative medicine.

5. Honey can boost the immune system


The use : 

1. Mixture of equal quantities of honey and ginger juice is a good expectorant. It helps in colds, cough, sore throat and runny nose.

2. For asthma, mix half a gram of black pepper powder with honey and ginger juice mixture. Drink this mixture a few times a day. 

3. Honey can soothe and encourage the healing of sores in the mouth or vagina.

4. A bowl of oats porridge with a spoonful of honey will calm the nerve. Ideal to be taken before an exam.

5. Honey is a great moisturizer and can be used on the skin as a natural revitalizing mask

6. Eating a little local honey will make you “immune’ to pollens in the area.

7. To improve eyesight, mix honey with carrot juice. Take one hour before meals in the morning.

8. To purify the blood, mix one glass of warm water with 1-2 teaspoonful of honey and one teaspoonful of lemon juice. Take this preparation daily before you go to the toilet. It will also reduce fat and cleans your bowel.


9. Natural honey causes a lower rise in blood sugar than that of refined sugars in people with Type 2 diabetes. A little unprocessed honey may be added in their drinks when they crave some sweetness in their diet. Just use raw honey to benefit from this goodness.

Honey Remedy for Ailments

FOR CUTS AND BURNS: 

For thousands of years, honey has been recognized as one of the most natural home remedies to treat a wide range of ailments and complaints including yeast infection , athlete foot , and arthritis pain. Its antiseptic properties inhibits the growth of certain bacteria and helps keep external wounds clean and free from infection. Honey has been used as a natural cure in first aid treatment for wounds, burns and cuts as it is able to absorb moisture from the air and promote healing. Its antibacterial properties prevent infection and functions as an anti-inflammatory agent, reducing both swelling and pain, and even scarring. It is widely believed that UMF Manuka is the preferred honey for wound dressing due to its strong antibacterial property. 

FOR HANGOVERS: 

When you get a hangover from drinking too much alcohol, combat its effects by applying honey remedy. Honey is gentle on the stomach and contains a mix of natural sugars such fructose which is known to speed up the oxidation of alcohol by the liver, acting as a 'sobering' agent. Follow this recipe: 15ml of liquid honey with 80ml of orange juice and 70ml of natural yogurt. Blend them together until smooth. 

FOR SORE THROATS: 

One of the better known health benefits of honey is that it is able to help treat sore throats. Thanks to its antimicrobial properties, honey not only soothes throats but can also kill certain bacteria that causes the infection. Professional singers commonly use honey to soothe their throats before performances. The Chinese believe that excess "heatiness" in the body causes sore throat and taking honey drink can be helpful. Direction: Take a spoonful of honey to soothe the inflammation or gargle with a mixture of two tablespoons of honey, four tablespoons of lemon juice and a pinch of salt. Personally, whenever I have a sore throat or cough, I especially like to take warm water mixed with Manuka UMF honey which is well-known for its anti-bacterial healing properties. 

For SLEEPLESSNESS: 

Unable to sleep? Use the famous Milk and Honey Remedy. Take a glass of hot milk with a teaspoon of honey to calm the soul and induce sleep. Or, add 1 or 2 teaspoons of honey to a cup of chamomile tea and sip.

For Immune System Boosters:

Honey’s antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy and fight disease. Start every brand new day with this cleansing tonic if you want to see this health benefit of honey: before breakfast, mix a spoonful of honey and lemon juice from half a lemon into a cup of warm water and drink it.

It's widely known that honey can make a real difference in your health life. So enjoy some honey today...Honey, anyone?

References:

1. http://www.oohoi.com/natural%20remedy/everyday_food/honey.htm

2. http://www.bees-online.com/HealthBenefitsOfHoney.htm

3. http://www.benefits-of-honey.com/health-benefits-of-honey.html

CORRECT WAY OF COOKING INSTANT NOODLES

The correct way to cook instant noodles without harming our bodies and 
health. `Normally, how we cook the instant noodles is to put the noodles 
into a pot with water, throw in the powder and let it cook for around 3 
minutes and then it's ready to eat. 

This is *the **WRONG* method of cooking the instant noodles. 

By doing this, when we actually boil the ingredients in the powder, normally 
with MSG, it will change the molecular structures of the MSG causing it to 
be toxic. 

The other thing that you may or may not realize is that, the noodles are 
coated with wax (lilin) and it will take around 4 to 5 days for the body to excrete 
the wax after you have taken the noodles.* 

CORRECT** **METHOD* : 

1. boil the noodles in a pot with water. 
2. once the noodles is cooked, take out the noodles, and* **throw* *away the 
water which contains wax(lilin)**.* 
3. boil another pot of water till boiling and put the noodles into the hot 
boiling water and then shut the fire. 
4. only at this stage when the fire is off, and while the water is very hot, 
put the ingredient with the powder into the water, to make noodle soup. 
5. however, if you need dry noodles, take out the noodles and add the 
ingredient with the powder and toss it to get dry noodles. 

Please share this info and help save a life.

Reminder:

Ramen (instant noodles) and similar products are often criticized as being unhealthy or junk food. A single serving of instant noodles is high in carbohydrates but low in fiber, vitamins and minerals. Noodles are typically fried as part of the manufacturing process, resulting in high levels of saturated fat and/or trans fat. Additionally, if served in an instant broth, it typically contains high amounts of sodium. The current U.S. Recommended Dietary Allowance of sodium for adults and children over 4 years old is 2,400 mg/day. Some brands may have over 3,000 mg of sodium per package in extreme cases.

The most recent controversy concerns dioxin and other hormone-like substances that could theoretically be extracted from the packaging and glues used to pack the instant noodles. As hot water is added, it was reasoned that harmful substances could seep into the soup. After a series of studies were conducted, various organizations requested changes in the packaging.

Another major concern on the health drawback of consuming the instant noodles is that the products can be manufactured with oxidized fat and oils if the process is not better managed. Oxidized fat and oils are health hazard substances which induce neurotoxins and which make neurocells hypoactive.

References:

1. Forwarded emails.

2. Wikipedia.