Monthly Archives: June 2018

Type 2 Diabetes – Is the Mango a Superfood for Diabetics?

The humble mango is one of the most popular fruits in the world. It has a delicious taste and also looks inviting after you cut it open. The skin itself often looks unappealing but once the knife cuts through it, you’ll see why you bought it in the first place.Mangoes are also helpful with numerous health problems. They can…
help clean up your skin,
prevent the formation of cancer cells, stop them spreading if they do form and
improve the health of your eyes.
it can help to balance the good and bad forms of cholesterol.
It can also reduce inflammation and help you avoid developing Type 2 diabetes.Even though they do contain lots of sugar, they help balance – and sometimes lower your blood sugar.

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This fruit contains a mix of polyphenolic compounds which help improve your overall health. There are over 4000 different antioxidant polyphenols within the plant world and many of them are found in the mango. They protect cells against damage by fighting free radicals which scientists believe is one of the causes of cancer.Mangoes don’t damage healthy cells – it is considered to be a super food because of all these factors.Studies conclude the mango can have a positive impact on prostate, lung, colon and breast cancers as well as leukemia. Several studies conducted in India have also shown this fruit can boost your metabolism and help you to lose weight.The mango contains fiber and vitamins A, B6 and C…
a cup of this fruit actually contains 25% of your RDA of vitamin A which helps prevent dry eyes, night blindness and improves your overall vision.
They also contain lupeol and triterpene – substances which inhibit colon and skin cancer. Another ingredient, mangiferin helps to fight pain, protect your heart, and has anti-allergic, antimicrobial and anti-inflammatory properties.The mango fruit also helps to…
protect your nervous system and improve your memory.
alkalize your body because it contains malic acid, tartaric acid and a small amount of citric acid. The more alkaline you are, the healthier you’ll be.
prevent blood sugar spikes as it is also low on the glycemic index.
if you spend a lot of time in the sun, juice up a mango and add some water. It helps cool your body and prevent sunstroke.
strengthen your immune system as it contains 25 different carotenoids – so you will be better able to cope with your Type 2 diabetes and other medical conditions.
break down protein.

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The mango is also full of minerals, vitamins and pre-biotic dietary fiber and iron.Now you know more about this delicious fruit, include it in your eating plan and improve your overall health.

Top 10 Foods Foods For A Healthy Diet

1. Milk: Remember how your mother would be forcing you to have two glasses of milk every day when you were a kid? You would do it for a number of good reasons. Milk is extremely rich in calcium and also helps in burning fat. With the increasing incidence of osteoporosis and arthritis among older men, a regular intake of fat-free milk work wonders for your health is to be done. A glass of milk for breakfast, and a meeting before going to sleep, the daily diets.2. Eggs: Eggs are the best sources of dietary protein. They are rich in choline and antioxidants that the risk of breast cancer and diseases of the eye. Although most do without because of us, the consumption of eggs of their cholesterol-inducing properties tend, we fail to realize that they are eaten in moderation actually lead to a healthy heart. With one egg per day will help strengthen the immune system and the skin and hair glow with health. Heart patients, however, it is recommended to limit their intake to two per week.3. Avocado: Although designated as dangerous as butter fruit, the nutritional quality of fit is not wrapped in avocado cholesterol produces its namesake in anyway. Rich in vitamin E, folic acid and potassium, avocados reduce the risk of heart disease and blindness. A dollop or two salads will call not only for good taste, but will also support the inclusion of beta-carotene.4. Olive oil: Olive oil is nothing less than a blessing when it comes to maintaining a healthy heart. With its wealth of good monounsaturated fats and antioxidants, it helps to reduce chances of cancer and Alzheimer’s. The extra virgin varieties on the market an excellent source of antioxidants are packed with rich flavor. Cooking with olive oil is not just the food tasty, but also to help in the absorption of betcarotenoids present.

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5. Nuts: Although the calories are high and should be eaten in moderation, the calories in nuts come mainly from their high level of monounsaturated fatty acids, which are very good for health. Eating foods rich in these fatty acids may help reduce the bad cholesterol and reduce the risk of heart disease and stroke. And their heart benefits, nuts are also a great source of protein and are fiber, antioxidants, fatty acids and vitamins and minerals. It is worth noting that peanuts are actually legumes, and have different nutritional properties of nuts, but there are many other good options to choose from, including Brazil nuts, cashews, walnuts, pecans, pistachios and pluck.6. Oily fish: Oily fish – like salmon, mackerel, sardines and trout – are known for their health benefits when consumed in moderation, they (two to four servings per week). They are not only a great source of vitamins and minerals – including immune-boosting vitamin A and D – but they are rich in omega-3 fatty acids. This super-healthy unsaturated fatty acids have many health benefits after they have been brought to a lowered risk of heart disease, brain damage, stroke, dementia and prostate cancer. The research results published in the British Journal of Ophthalmology also suggests that omega-3 fatty acids may affect the health of the eyes, as he will benefit the progress of age-related macular degeneration.7. Beetroot: Beetroot is one of the latest vegetable to be celebrated as a “superfood”, and also in their reported health benefits, it is easy to see why. Several studies have suggested that drinking can of beetroot juice in the exercise to improve endurance, cholesterol and blood pressure, improve health reduce the heart and liver function, the risk of dementia and the fight against cancer. This versatile vegetable is also a good source of many vitamins and minerals, including vitamin C, which is important for tissue growth and repair, and folate, which helps reduce the risk of birth defects in unborn babies, as well as helping to prevent anemia, reduce.8. The onion family is (part of the Allium genus) contains many foods that do wonders for our health, including onions, garlic, leeks and chives: onions. Studies have shown that both the onions and garlic can help lower cholesterol levels, while the results published in the Journal of Nutrition showed that onions may help lower blood pressure. Onions and garlic have antiviral and antibacterial properties, it can help against bacteria and diseases to fight in the body, while a study by researchers at King’s College London and the University of East Anglia found that consumption of food from the onion family could help prevent hip osteoarthritis.

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9. Dark, leafy vegetables: dark, leafy vegetables like spinach, kale and watercress are automatically healthy diet for many because of the “eat your greens mantra” that was in our minds over the years, drummed associated. However, this belief in the healing power of green vegetables based, as these vegetables bursting with nutrients such as iron, calcium, potassium and vitamin C, and packed with health-promoting phytochemicals. Some of the alleged health benefits of eating your greens include lowered blood pressure, improves eye health and a lower risk of cognitive abilities.10. Quinoa: Quinoa has only recently become widely available and known in many places, but it has quickly become popular with healthy eaters because of its great advantages of the body. Usually treated as a grain (although it’s actually a seed), quinoa can be used in place of the noodles, wheat or oats for a very nutritious meal. Quinoa, like most grains is rich in fiber, making it great for the digestive system, but perhaps its best feature is that it is one of the few plants that is high-quality protein contains all eight essential amino acids. In addition, quinoa is a great source of nutrients such as magnesium, manganese, iron, calcium, potassium and several B vitamins.

7 Healthy Benefits of Apples

What is the nutritional value of an apple? All fruits are good for you because they are rich in nutrients and fiber. Apples are a superfood, and you should eat at least five servings per week.Apples are a rich source of fiber. The skin is the best part of the apple. Not only does it contain about five grams of fiber, most of the apple’s phytochemicals are in the skin.They have been found to have the following benefits:- Apples lower blood pressure: Quercetin is a powerful antioxidant and is found in apples. Studies suggest quercetin reduces blood pressure.- Apples improve the respiratory system: One 2001 study suggests that eating five or more apples each week will decrease your risk of lung disease. The flavonoids in apples lessen the severity of asthma attacks and allergic reactions. They act like anti-inflammatory agents and antihistamines.- Apples defend against cancer: Eating a diet that includes five or more apples per week helps prevent a variety of cancers, according to the American Cancer Society. Quercetin is particularly helpful in protecting against prostate cancer because it inhibits the growth of cancerous cells but does not harm healthy prostate cells.

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– Maintain cognitive ability: Apples and apple juice helps improve brain function in older people. It may even help protect your brain against Alzheimer’s disease by protecting your brain from free-radical damage.- Lose weight: All foods that are high in fiber make you feel full so that you will eat less. Apples only have about 90 calories, making them a sweet, crunchy between meal snack.- Keep your digestive system healthy: The rich fiber content of apples is good for your digestive system. Fiber also helps control cholesterol.- Boost your immune system: Apples are rich in vitamin C. They have about 8% of your daily vitamin C requirements.The good thing is that apples come in so many different varieties. The perennial favorite is the traditional Red Delicious, but for a change we suggest trying the sweet-tangy, crisp multi-colored apples or the more tart Granny Smith. Want to make your own applesauce? Try Cortland, Macintosh, or Jonathan apples. Baking a pie? Try Rome, Golden Delicious, or Granny Smith apples. Just want to eat an apple? Try Gala or Fuji apples.Apples are plentiful and easy to find. Most cafeterias provide apples. Look for ones that have smooth, shiny skins without holes or bruises. In the Autumn, keep an eye out for local orchards that offer fresh apples, juice and sauce.Why are apples in the store so shiny? They have been covered with a clear, edible wax. This wax protects the apples during shipping by keeping the moisture in. Because of this wax, apples stay crisp and fresh. The wax is safe to eat and does not affect taste, but apples should still be washed before consumption.

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Apples are best stored in a loosely closed paper bag in the refrigerator. The cool air will keep them fresher longer.Apples will also cause some fruits to ripen faster. They exude a gas known as ethylene. If you have green bananas, storing an apple with them will cause them to ripen faster. However, this same gas will damage vegetables such as broccoli, cucumbers and leafy greens. For this reason, it is best to keep apples out of your vegetable bin.Want some other healthy snack ideas? Drizzle caramel sauce on a Granny Smith apple slice and add some pecans. Or serve them with brie or blue cheese, and wine.No matter how you eat them, apples are a great snack that will keep you healthy and help you lose weight.

Adding Superfoods To Your Diet – Healthy Diet Vital To Good Health And A Sound Mind

Superfoods That Will Boost Your MoodMost people know that the key to good health is eating a healthy diet. A diet loaded with vegetables and lean meats is healthy; a diet of junk food is not. However, most people have no idea that there are certain foods that can be labeled ‘superfoods’. Superfoods are loaded with nutrients vital to good health and a sound mind. They are filled with vitamins, minerals and antioxidants, and are great foods to eat to help fight off cancer cells.These superfoods are not only healthy for you, but they taste fantastic. Although not everyone shares the same taste buds, there is enough variety of superfoods to please even the pickiest of eaters. Try to incorporate at least one of these superfoods into your diet each day. Even better, aim for a few. Remember, it doesn’t take an enormous amount of superfood for you to benefit from it: a little often goes a long way.Below you will find a small list of superfoods, information of what they contain, and how they can help you live a happier, healthier life. Think of this short list of superfoods as your healthy diet tips for the day:AlmondsAlmonds are loaded with iron and magnesium, and are a naturally low saturated fat food. Unsalted almonds are a delicious, nutritious addition to any diet. Almonds are a great snack for people who want to lose weight, or just maintain their weight, as they are a very effective appetite suppresser.AvocadosOne serving of avocado has 20 different minerals and vitamins, including huge amounts of vitamins A, B, C, D, E and K. Avocados are a terrific source of the good fats our bodies need. This easy to metabilize veggie is a super tasty superfood that enhances any meal. Eating avocados also give you a healthy dose of folate, which is needed for proper tissue development.

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BlueberriesDelicious little blueberries are loaded with antioxidants and vitamins that not only help your mind and body, but they actually boost your immunity to keep you healthy. Blueberries are no different than other berries in that they are loaded with enough fiber to keep your bodily functions working properly. Try some juicy blueberries in your morning oatmeal, put some in your yogurt snack, or put them in your blender with a few other ingredients and make yourself a wonderful, cool fruit smoothie. Your brain and body will thank you all day long.BroccoliBroccoli is a superfood because it is super high in vitamin D. Vitamin D can be found in other foods, and the sun is also a wonderful source of vitamin D. Eating a half cup of broccoli three times a week will not only help your respiratory and digestive systems function properly, it also helps build strong bones and just keeps you overall healthier. Broccoli can be eaten raw, steamed, fried, or baked. If fried or baked, use a bit of extra virgin olive oil for an even greater boost of superfood goodness.Dark ChocolateDark chocolate is loaded with antioxidants that helps your body in the fight against cancer. This super delicious treat is best eaten in small quantities; just a half bar (of a full size candy bar) has 200 calories, 10 grams of sugar, and 20 grams of fat.Extra Virgin Olive OilYes, olive oil is nothing but 100% fat. However, this type of fat is actually beneficial to a healthy heart. Although there are 7 grams of fat per teaspoon, there is only 60 calories added to your diet – and those are all heart healthy calories. Use olive oil in your cooking, and when you make home made salad dressing. You may not notice the effects of extra virgin olive oil, but adding this oil to your diet works wonders on your heart health and that is just good news for everyone.HoneyAlthough most of honey is water, natural sugars and sucrose, the amount of vitamins and minerals in honey makes it a superfood to use in place of regular sugar, high fructose corn syrup and those nasty tasting (chemical filled) artificial sweeteners. Honey contains pollen, protein, calcium, zinc, vitamin B6 and amino acids. Use honey to sweeten your drinks and your foods. It is a wonderful superfood that helps heal wounds and fights off infections.KaleWatch any cooking show on television these days and everyone seems to want to add kale to their menus. Yes, kale is the latest super trendy superfood, but it is there for a reason. Eating kale will help you lower your cholesterol levels naturally. Delicious kale is loaded with nutrients that greatly reduce your risk for developing several types of cancer, including prostate, breast, ovary, colon and bladder cancers.

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Lean MeatsEating lean meats offers your body the protein it needs, without all the fats it doesn’t. Lean cuts of beef, chicken and turkey all contain amino acids needed to grow and sustain our muscles. If you just have to have meat every day, substitute lean meats for fattier ones, and watch portion size.Mixed NutsMixed nuts are another source of healthy proteins. Eating a small handful of mixed nuts for your mid-morning, or mid-afternoon snack not only helps prevent dangerous sugar drops (especially in people with diabetes), but also prevents you from overeating junk food that isn’t good for your body.And Finally…When you have a craving for something crunchy, trying frying up some broccoli or kale – adding your favorite spices to give it the zing you like – instead of reaching for chips or crackers. Have a sweet tooth? Try a bit of dark chocolate, a hot cup of tea with some honey added, or a bowl of blueberries drizzled with a bit of sweet honey to squelch those cravings.Incorporating these superfoods into your daily diet will make you feel like a new person. With more energy to get out and about, you will become stronger, more fit and healthier than you have ever been before. When you feel fit you feel fine; when you feel fine you are happy. What better reasons do you need to include these superfoods into your healthy diet? Hopefully these diet tips will help you get started on your path to a better life.

6 Great Superfoods to Add to Your Diet

All fresh organic foods have health benefits but Superfoods are particularly healthy because the nutritive content is greater, more complex and extraordinary in some way. Nature has given us an incredible bounty but so many people have little regard for these remarkable foods. They are very easy to add to your diet and you’ll be doing your health a huge favour by making an effort to eat more of them.

Superfoods
A good mixture of supergreens includes chlorella, spirulina, wheat grass, wheat sprouts and other green concentrates. Besides containing vitamins and minerals in their natural food state, These greens are also packed with antioxidants, enzymes and co-enzymes, complete balanced protein with all the essential amino acids, trace elements and chlorophyll. In addition they help the body maintain a more alkaline state. The benefits of supergreens as a superfoods are numerous. They help to cleanse the blood of toxins we ingest from daily living and even help to detox heavy metals. They support the liver-cleansing function and play a role in controlling blood sugar levels.

Goji Berries
Goji berries are a recent superfood discovery. They are round and red, rather sweet tasting. Grown in China, Tibet and Mongolia, goji berries were traditionally used to boost energy and stimulate Qi (energy flow). There are a range of health benefit claims including anti-ageing and this has made them very popular. The berries do seem to enhance the immune system, improve eye health, protect the liver, boost sperm production and open up the kidney channels. They contain complex phyto-nutrients and bioflavonoids including betaine (brain and liver support), physalin, beta-sitoserol (prostate health), cyperone (benefits heart and blood pressure), solavetivone (anti-fungal, anti-bacterial properties) and others chemicals.

Oats
Oats have a high fibre content, half soluble and half insoluble. The soluble fibre portion contains a component called beta-glucans which has some blood cholesterol-lowering effects. The whole-oat variety, either rolled oats or grains, is a very good source of tocotrienols (vitamin E family). Try adding oats to your fruit at breakfast because it slows down the blood sugar level spike. Dietary fibre has shown to lower the incidence of cancer, possibly because it contains lignan. The insoluble fibre is crucial for promoting bowel action and thereby relieving constipation problems. Oats also contain essential fatty acids, a good profile of amino acids and a range of vitamins and minerals including zinc, selenium, iron, magnesium and manganese.

Garlic
Garlic is another fantastic superfood to use on a daily basis if possible. You can use it fresh in your food or in capsule form. Garlic’s chief medicinal benefits are its blood pressure-lowering, lipid-reducing and atherosclerotic prevention properties. Garlic has also been shown to reduce the coaguability of blood by reducing platelet aggregation. It is also well-known as a natural anti-biotic. See here for more details on the health benefits of garlic.

Blueberries
Blueberries are real little health powerhouses full of antioxidants and other health-promoting substances which support eye, heart and urinary tract health in particular. Blueberries have anti-ageing properties; they decrease free radicals that can damage organs and have important health effects on the brain. These positive effects may be due to its high anthocyanin and proanthocyanidin content. Add them to your oats for breakfast or put them in a smoothie.

Cruciferous Vegetables
These include broccoli, cabbage, Brussels sprouts, bok choy and cauliflower. If you can eat three or more servings of these vegetables per week studies indicate that you could reduce prostate cancer risk almost by half, and in women the risk of breast cancer is significantly reduced. Other cancers may be prevented too. Cruciferous vegetables also contain compounds that help the liver to detox.

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There other superfoods such as cold-water fish with its high omega-3 fatty acid content; seeds such as pumpkin, sunflower and sesame seeds; flax seeds with their particular combination of fatty acids. Plainly put, superfoods are by far the best health foods to eat.