Category Archives: Nutrition
Have you always wondered how to prepare vegetables in order to maximize their nutritional content? There’s no easy answer, since some produce is most nutritious cooked, while other kinds do not need heat to bring out the best in them. Here is how to get the most from the farmers’ picks.
Just slice and eat them raw. You get less of the phytonutrient allicin, a hunger busting ingredient when you cook onions. On the other hand, they contain a flavonoid known as quercetin. It has anti inflammatory properties. Total amount of flavonoids can be increased by cooking. Yellow and red onions have more flavonoids than white ones. Sauté or bake onions for five minutes; any longer and the onion will begin to lose nutrients.
Eat it raw. Heating deactivates myrosinase, an enzyme that helps cleanse your liver of carcinogens. Broccoli or other cruciferous veggies, such as cabbage, cauliflower, kale and Brussels sprouts are good examples of vegetables which should be eaten both cooked and raw. Raw broccoli contains an enzyme called myrosinase which breaks down into sulforaphane, a compound helping to prevent cancer and stomach ulcers. Cooking damages myrosinase. On the other hand, cooking forms the compound indole in cruciferous veggies. It is a phytonutrient that fights precancerous cells before they turn malignant.
When you pass on a more vegetarian way of eating it is important to educate yourself about the nutrients your body will need on a daily basis.
A vital part of any diet, the average daily intake for women is 50 grams and for men 60 grams, which you can easily consume in the form of: Beans, lentils, legumes and peas; Fermented soy products in the form of tempeh, miso and natto; Free range eggs; Raw milk, cheese and yogurt; nuts and seeds, which benefit from soaking in water or sprouting first; Non dairy nut and seed milks.
Remember to avoid if possible pseudo meats and other pretend protein foods, as they are highly processed ones with a list of ingredients as long as your arm. Phytic acid remaining in these soy products greatly inhibits iron and zinc absorption; test animals fed soy protein isolate develop organs enlargement, particularly the thyroid gland and pancreas, and increased deposition of fatty acids in the liver.
Grocery stores are generally in the same area as fast food joints. So rather than staying into a drive-through, go into the supermarket and stroll through the express line. Most chains have got sections with prepared food, where you can find ready to eat options such as chilled veggie salads and grilled salmon. Other healthy items that do not require preparing include hummus and baby carrots, nuts and mini bananas.
Concept of fast casual is having fresh food faster and establishments that fit the bill are popping up all over. Many of the restaurants serve up freshly prepared meals, like they are made in house, with ingredients which read like a recipe from a healthy cookbook. For instance, the chicken is made from hormone and antibiotic free chicken, rice bran oil, water, cumin, chipotle chili, garlic, black pepper, oregano and salt, some cities even use soybean oil. To be sure of what you are buying, go online, read ingredient lists and always check out the nutrition facts. One of the favorite options to go to is a chipotle salad, made with lettuce, black beans, fajita vegetables, guacamole and mild salsa. Too satisfying and about as clean and quick as it gets.
Reasons to drink lemon water
People tend to reach for the warm beverages in the morning like tea and coffee, but try and start your day with some warm lemon water. The water does not have to be always warm, but it should be purified. Simply use a half fresh lemon per large glass of water or even to taste and sip through the day. On a simple level, fresh lemons take plain old water up a notch. Here are some health benefits of drinking lemon water that elevates drinking it for reasons beyond just taste.
Support immune function
Lemons are high in antioxidant vitamin C, popular for its supportive role in healthy immune function which can reduce the risk of respiratory infection. Ascorbic acid the same as vitamin C found in lemons has anti inflammatory effects and is used as complementary support for asthma or other respiratory symptoms. Lemons also contain saponins that show antimicrobial properties and might help keep flu and cold at bay. Last but not least, ascorbic acid triggers iron absorption in the body; iron plays an important role in immune function.
Did you stop eating a certain food because someone has told you that it was bad for you? Some products get bad reputations which they do not really deserve because of incorrect information. The truth is, quite a few of the foods you may think are bad may actually be beneficial for you. Find out more about not so bad foods.
Japan is one of the healthiest nations enjoying white rice at most meals. Plus, studies have found that those who eat rice are also less likely to be overweight. White rice has more essential nutrients than brown one due to fortification. It may surprise you to hear that the brown rice’s bran layer contains phytic acid, an anti nutrient that makes minerals such as iron and zinc hard to absorb. In addition, brown rice contains higher levels of arsenic than white one.
In addition to containing caffeine that helps you get alert, coffee is one of the main sources of flavonoids. They are known to protect cells from the natural negative effects associated with aging and help improve heart health. Coffee helps reduce the risk for diabetes, Parkinson’s and Alzheimer’s diseases. What is more, studies have found that athletic performance benefits can be seen with moderate amounts of caffeine. Experts seem to agree that moderate amounts of coffee that is about three cups per day, can have modest health benefits without evidence of health risk. Try to choose organic coffee, whenever it is possible.
Shopping organic food can be expensive but avoiding chemical pesticides and hormones will help you to get rid of costly future health problems. More than 30 diseases are known to be linked to not organic foods including birth defects, DNA damage, cancer and liver dysfunction. How can you avoid putting toxic pesticides into your body? Buy organic foods. If you are on a tight budget, you can purchase foods listed here.
Conventional grains are known to contain 15 pesticide residues according to the experts. They have even been known to carry neurotoxins and carcinogens, which are linked to various health problems. Why you should buy them organic? Organic whole grains reduce the risk of chronic diseases, including stroke and heart failure. They also help you maintain your weight. Buy organic whole grains to save big in the future.
If you choose to eat soy you should be aware that 85 percent of sold soybeans are genetically modified. According to experts since the introduction of GMO foods in 1995, an upsurge in low birth weight babies, infertility, and other problems have become common. Additional, animal studies have shown devastating effects from genetically engineered soy including sterility, offspring death, allergies and birth defect rates up to four times higher than normal. Always buying organic soy ensures that you avoid neurotoxins such as malathion and chlorpyrifos as well as genetically modified crops.
If you consume dairy, it is important to know that 25 percent of the milk comes from cows having received a genetically engineered hormone. Experts write for those who are new to organic or have very limited finances to buy organic. The absolute number one priority in your household should be organic milk for your children. Certified organic milk comes from cows fed according to organic growing standards. Plus, these cows are not given routine treatments of growth hormones or antibiotics.
Since whole foods are packed with protein, you have millions of great options to choose from when it comes to balanced diet with the right percentage of protein. Here are some plants loaded with these basic building blocks of life to get you started.
Grilled asparagus with a balsamic vinegar drizzle is enough to make your mouth water. 8 spears of this vegetable has 3.10 grams of protein that is pretty potent for such a slender fellow.
Most of you may not be a big fan of cauliflower. You may even think how healthy can an off white vegetable be? But once you start learning about the health benefits of cauliflower and all its cruciferous plant family members, you will give this veggie its due respect. One cup cooked equals 2.30 grams of protein and a truckload of nutrients to reduce the risk for cancer and cardiovascular disease.
Every child grown up in America has probably had a peanut butter and jelly sandwich, but it is doubtful whether you knew how healthy this favorite snack really is. One ounce which is approximately 29 peanuts dry roasted without salt equals 6.72 grams of protein.