Tag: food

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Superfoods List – Boost Your Inner health and Outer Beauty

superfoods list

Whether you are looking for ways to keep your skin glowing or you want to maintain your health, eating the right food is the best option you can take. The food that you eat determines your overall health. If you are healthy and your whole system is functioning well, it will be reflected through the condition of your skin. This is why you have to choose the foods that are beneficial to your body.

To help you start a healthy diet, here is a list of superfoods you should have in your table:

Avocado

An avocado is tagged as a superfood because of the different benefits that it can provide to the body. It contains vitamins A, B complex and vitamin E. Aside from that, you will also get fibre, magnesium, lecithin, potassium and sterolin from this food. With its amazing taste and its anti-inflammatory features, you will certainly get a well nourished skin. And not only that, avocado also contains omega 3 fatty acids that are good for the heart. So hurry up and add avocado to your meal now.

Berries

If you are looking for the best source of anti-oxidants, go for berries. Blueberries, in particular, are rich in anthocyanin, flavonoids and resveratrol. Aside from its anti-aging properties, it also have regenerative properties that is good for the whole body. If you are looking for the best natural food, you can consume a handful of berries and you will certainly feel satisfied with what you have eaten.

superfoods list

Broccoli

Broccoli is a green superfood  that is rich in vitamins C and K. It is also an excellent source of folic acid and potassium. It is known as one of the best superfood because of its properties that can help build collagen and is very helpful in forming the bones and the body tissue. One of the best things that broccoli can do to your body is to protect it from the damaging effects of free radicals that cannot be avoided at times.

Beetroot

The best thing about beetroot is its properties that can help bring and recover oxygen to your muscles. It is also a great natural food for the elimination of toxins from the liver and blood. So, if you are looking for the best way to detoxify, you can just consider making beetroot juice. Aside from those that were already mentioned, beetroot helps boost strength, strengthen digestion and it also lowers blood pressure. This is great for people who want to lose weight.

Dark Chocolate

 Eating a small portion of dark chocolate daily can be beneficial to you. This is a fact that is backed up by scientific evidences. Dark chocolate is a powerful source of antioxidant and it can help you improve blood flow. Aside from that, it can also protect you from the risk of heart disease. So, instead of eating junk food and stuffing yourself with unhealthy food during your snack time, why don’t you just get some dark chocolates.

Dragon Fruit

Dragon fruit is low in cholesterol and trans fat. It is high in fiber and it is healthy for the heart. With its high potassium and vitamin C content, you can be sure that you will get the best benefits for your body, heart and skin.

Fish (the oily variety)

Fish is known as one of the healthiest food because of the different nutrients that it contains. With its protein, omega-3 fatty acids and vitamin D content, you will surely get incredible benefits for your body and brain.

Green Tea

Instead of having unhealthy beverages, you should go for green tea. This is loaded with nutrients and antioxidants that have incredible benefits to your system. Aside from enhancing your brain function, it can also help in lowering the risk of cancer. Most importantly, it is a great beverage for people who want to lose weight.

Nuts and Seeds

Peanuts, hazelnuts, almonds, pistachios and walnuts are just few of the nuts and seeds that are powerful enough to provide the needed vitamins and minerals for the body. Walnuts are known to be effective in reducing the risk of heart related diseases.

Oats

This is one of the incredibly nutritious foods that you can eat with fruits. It contains soluble fiber and antioxidants. It helps in controlling blood sugar and it is recommended for people who want to lose weight.

Quinoa

If you are the type of person who is gluten intolerant, quinoa is a great food for you. Aside from its high protein property, you can also be sure to get the amount of amino acids you need. Quinoa is higher in fiber compared to other grains.

Spinach and kale

Kale contains nutrients that can help you deal with different health problems. Its fiber, calcium and antioxidant content can help improve your body. Spinach on the other hand is one of the most nutritious green that you should add to your regular diet.

If you want to achieve holistic health, you should consider looking at the benefits of the food that you are eating.

Josh

Josh

Josh is a writer who loves to write articles on health & fitness. He is always involved in fitness. He believes health is wealth and to stay healthy, and for that, we need to have green superfoods along with detox drinks!

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Top 10 High-Fiber Foods

Top 10 High-Fiber Foods
Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
 
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
 
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
 
So, the question is, are you getting enough fiber?
 
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
 
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.

Flaxseeds

Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams) 
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids

Chia Seeds

Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids

Coconut

Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium

Almonds

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Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids

Artichokes

Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous

Raspberries

Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate

Avocados

Total dietary fiber: 10.1 grams per cup (150 grams) 
Essential nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

Peas

Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein

Chickpeas

Total dietary fiber: 12.5 grams of fiber per cup (164 grams)
Essential nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids

Lentils

Total dietary fiber: 15.6 grams of fiber per cup (198 grams)
Essential nutrients: Protein, iron, folate, manganese, phosphorous

Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?

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30 healthy chickpeas recipes

30 healthy Chickpeas recipes

Chickpeas, also called garbanzo beans, are one of the oldest consumed crops in the world and remain one of the most popular today across nearly every continent. Chickpeas have been a part of certain traditional diets for over 7,500 years!

Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to

  • increase satiety,
  • boost digestion,
  • keep blood sugar levels stable,
  • increase protection against disease
  • provides essential vitamins and minerals.

Increases Satiety and Helps with Weight Loss

Chickpeas are high in both protein and fiber, which helps to make you feel full and to curb food cravings and unhealthy snacking. Studies have shown that consuming fiber is correlated with having a lower body weight.

Chickpeas give us a feeling of being full after eating, while also helping to control our blood sugar levels and therefore maintaining our energy.

Improves Digestion

Chickpeas make my list for the 20 Ultimate High Fiber Foods, with roughly 6-7 grams per half cup serving. 

Fiber facilitates in healthy digestion by quickly moving foods through the digestive tract, helping to decrease symptoms of IBS and constipation. Fiber works by drawing fluids from the body and binding them to the bulk of forming stool, which contains toxins and waste that must be removed from the body.

The high amount of fiber in garbanzo beans is responsible for its filling effect and helps to improve digestion, but it does much more than this. Fiber aids in heart health, helps to control blood sugar levels, guards against cancer, heart disease, diverticulosis, kidney stones, PMS, obesity, and more.

Helps Control Blood Sugar Levels

Chickpeas nutrition includes starch, which is a slow burning carbohydrate that the body does not react to by suddenly spiking glucose in the blood.

Unlike simple sugars- found in processed products like refined flour, white bread and pasta, soda, candy, and most other packaged foods- the starches found in chickpeas take an extended period of time to break down once consumed.

Starches contain natural sugars called glucose, which the body uses easily for many essential functions, however glucose can be troublesome for people who are pre-diabetic or who have diabetes. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, which is extremely important for diabetics who have trouble reaching a stable blood sugar level after contain sugars due to a resistance to insulin.

Helps Protect Against Heart Disease

Chickpeas have been shown to help balance unhealthy cholesterol levels, to reduce hypertension, and to protect against heart disease in multiple ways. Fiber works to create a gel-like substance in the digestive system that binds with fatty acids, helping to balance cholesterol levels. Both soluble fiber and insoluble fiber have been show to be important in helping to control and manage hypertension.

Beans help to keep the arteries clear from plaque build-up, maintain healthy blood pressure levels, and decrease the chances of cardiac arrest and stroke. In fact studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

Provides Essential Vitamins and Minerals

Chickpeas nutrition boasts high levels of iron, zinc, folate, phosphorus, vitamin K, and B vitamins, all of which are especially important for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products. Chickpeas are great source of folate, also called Vitamin B6. Folate is important for helping the body to effectively produce new cells as it plays a role in copying and synthesizing DNA. A deficiency in folate can contribute to anemia, poor immune function, and poor digestion; and for pregnant women, a deficiency can lead to neural tube defects such as spina bifida.

Though phosphate and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss.

Chickpeas nutrition also includes zinc. Zinc is an essential trace mineral that plays a role in over 100 important enzymatic reactions in the body. Zinc facilitates in bodily functions including protecting against free radical damage (also called oxidative damage), helps speed up wound healing, plays a part in the copying of DNA, and helps with the formation of hemoglobin within the blood. A deficiency can include frequently getting sick with colds, leaky gut syndrome, consistent digestive problems like diarrhea, poor eye health, infertility, thinning hair, and even stunted growth in children.

Adequate vitamin K consumption is important for good bone health because it improves calcium absorption and may reduce urinary excretion of calcium, making sure that enough calcium is available for building and repairing bone. Low intake of vitamin K is associated with a higher risk for bone fracture.

Click here: Chickpeas recipes notebook

List of recipes:

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30 healthy quinoa recipes

Quinoa recipes

Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” because the Incas believed it increased the stamina of their warriors.

Here are sone health benefits of quinoa:

Protein rich

It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

Control diabetes

Contains almost twice as much fiber as most other grains. Fiber helps to prevent heart disease by reducing high blood pressure and diabetes, lowers cholesterol and glucose levels,  and may help you to lose weight because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

Boost circulation

Contains Iron, which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It also increases brain function because the brain takes in about 20% of our blood oxygen. 

Tissue growth and repair

Contains lysine, essential for tissue growth and repair.

Lower blood pressure

It is rich in magnesium. Helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. 

Increases energy

High in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

Antioxidant

Quinoa has a high content of manganese, an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Click here: Quinoa recipes notebook

List of recipes:

 

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30 healthy kidney beans recipes

Kidney beans recipes

Let me share with you some healthy kidney beans recipes. True to their name, these beans are kidney shaped. They are especially good in simmered dishes where they absorb the flavors of seasonings and other foods with which they are cooked.

The most notable health benefits of kidney beans include:
  • their ability to detoxify the body,
  • improve digestion,
  • lower blood pressure,
  • lower cholesterol levels,
  • increase muscle mass,
  • prevent diabetes,
  • boost circulation,
  • stimulate the immune system,
  • aid vision health,
  • promote strong bones,
  • support energy levels and
  • strengthen cognitive health, among others.

Control Diabetes

Their high level of dietary fiber is great for people looking to control their diabetes or lower its risk. High-fiber foods regulate the amount of blood sugar and insulin, helping to reduce the dangers of spikes and drops in glucose, and stabilize energy levels.

Lower Cholesterol Levels

Another major benefit is their ability to lower LDL cholesterol levels and reduce the risk of coronary heart diseases. Kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein. A single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney beans are an excellent option.

Boost Immune System

Kidney beans contain more than 10% of your daily recommendation of vitamin C in each cup. This can stimulate the immune system and promote the production of white blood cells, first line of defense against foreign pathogens. It is also critical for collagen production, and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health. 

Lower Blood Pressure

1 cup of kidney beans holds 20% of your daily recommended amount of potassium, a vasodilator that can boost heart health. Potassium helps to lower the risk of heart attack, stroke and coronary heart disease.

Boost Circulation

Kidney beans provide more than 20% of your daily recommended amount of iron. Iron is a key component in the production of red blood cells. A diet high in kidney beans will boost circulation and cardiovascular health. Also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper and manganese. All of them play a role in bone mineral density. Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Prevent Alzheimer’s Disease

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age. Particularly, if they are at risk of cognitive decline or suffer from high levels of oxidative stress.

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber stimulates the production of gastric juices and promotes peristaltic motion, which keeps the bowels moving normally. Regular consumption can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

Click here: Kidney bean recipes notebook

List of recipes:

 

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