Health and Wellness

Nutrient dense foods

Nutrient dense foods are essentially foods that contain large qualities of many nutrients without containing too many calories. Nutrients include vitamins, minerals, fiber, protein, fatty acids and healthy fats. Because of busy lifestyles and hoards of processed, convenience food in grocery stores today, many people prefer taking supplements as an alternative. In fact, some nutrient dense foods are more affordable than both supplements and convenience food, and including them as part of your diet can save you money and maybe even save your life.

A steady daily diet of nutrient-rich foods can prevent an encyclopaedia of diseases and conditions. It can reduce symptoms of diabetes, stomach problems, cancer, skin irritations, poor vision, low bone density, tooth decay, hair loss, weak muscles and many more. These nutrient dense foods can also improve your energy level, increase stamina and increase posture.

Foods that contain the most nutrients are:

Kale

Kale tops the list because it contains fibre, calcium, magnesium, vitamin A, vitamin B6 and vitamin C. This leafy vegetable also has vitamin K, which has antioxidant properties and is known to fight cancer in patients. Eat is in a salad or alone but do not consume it in large amounts because it might cause a potentially dangerous reaction if you’re on prescription medication.

Collard greens

Collard greens are also a great source of nutrients without consuming many calories. Many physicians attest to their ability to lower cholesterol and improve digestion. The collard green family consists of Brussels sprouts, broccoli and cabbage.

Beans

Beans can be easily incorporated into your every day diet. They are rich sources of protein, fibre, iron, potassium, magnesium, vitamins and manganese.

Greek yoghurt

Greek yoghurt makes a wonderful snack and ingredient in many meals. It contains probiotics which stimulates the growth of good bacteria in your stomach to keep your digestive system healthy. There is also plenty of calcium and protein which is crucial to maintain strong bones and teeth.

Nuts

Nuts are popularly sources of good fats but that’s not all they good for. They are loaded with protein and fats that help you to develop muscle, regulate diabetes, rev up your metabolic process and puts you at less risk of suffering from heart disease.

Sweet Potato

Sweet potatoes are some of the best tasting nutrient dense foods you can eat. Even though they are sweet to the taste, their caloric amount is low and contains zero cholesterol. Other nutrients are vitamin A and potassium for good vision and a healthy heart.

Mushroom

Mushrooms are full of selenium and vitamin D. They also provide copper and potassium which helps to regulate red blood cells, the nervous system and heart function. It can easily be consumed as part of a salad, stir fry or as part of a main meal.

Other nutrients dense foods include pineapples, strawberries, pistachios and sunflower seeds. You can eat most of these foods on their own but one of the best ways to enjoy them is to browse the internet for tasty recipes where they’re used as ingredients.

7 foods that damage the liver

Most alcohol drinkers like to joke about the effect of alcohol on the liver but there are in fact several other foods that damage the liver that you might be consuming every day. When this vital organ malfunctions, the symptoms you can experience can range from dull to severe, even death. Liver problems can be hereditary but is some cases; it is a matter of your diet’s effect on your body.

Before discussing which foods can damage the liver, it’s important to know what it actually does. The most well-known functions of the liver are to detoxify and flush out waste from your body. It “cleanses” the blood that passes through your body in order to separate what you ingest into useful nutrients and waste. It also turns excess sugars into glycogen that can be stored in the body and influences the regulation of amino acids in the bloods. On top of that, it flushes out harmful bacteria and therefore fights infection.

The liver is a very busy organ, performing up to 500 functions in order to keep you in good health. When your liver starts failing, you can expect to experience fatigue, diarrhea, nausea and a poor appetite. If you’re not treated, symptoms can advance and cause mental confusion, abdominal swelling and bleeding. The worst case scenario is to either fall into a coma or even die.

The 7 substances and foods that damage the liver are:

1. Alcohol

In moderate doses, alcohol can have little effect on the liver but when consumed excessively and regularly, it can start damaging your liver gradually. Your liver is responsible for cleansing and excreting toxins. Therefore, when you drink too much, you’re pressing this organ to work twice as hard. Regulate your intake and opt for wine instead of ciders and strong liquors.

2. Salt

Like alcohol, there is nothing dangerous about consuming it especially when you use it to season food. There are certain foods, however, that contain too much sodium and when you consume these more than you should, it might end up causing liver damage. These foods are usually store-bought and include soups, canned foodstuffs and some convenience food.

3. Vitamin A-rich foods

Lack of this vitamin can lead to illnesses but too much of it can lead to liver failure.

4. Fatty foods

Here, it’s important to differentiate between bad and good fats. Healthy fats are those you find in nuts and avocados and olives. Unhealthy fats are saturated and hard to digest. Common sources are fried and processed foods.

5. Excess protein

Too much protein without enough carbohydrates can lead to the liver malfunctioning. Balance meats and eggs with vegetables and starchy foods.

6. Sodas

Carbonated drinks have too much sugar and caffeine and because sugar needs to be converted into storable glycogen, they qualify as foods that damage the liver when you consume too much.

7. Fast food

Regardless of the convenience and great taste, fast food is too high in calories and too fatty which might result in liver problems over time.

Foods with prebiotics

Foods with prebiotics are fast becoming well sought after items because of their huge benefit on intestinal health. While most tend to mistake prebiotics for probiotics, the two are usually consumed together to treat all forms of stomach and bowel conditions like diarrhea, irritable bowel syndrome and constipation. Before you rush to your doctor for supplements, it’s important to recognize the function of prebiotics in your body and how you can consume them daily without a prescription.

When you eat any food, you stomach breaks it down and distributes nutrients by means of good intestinal bacteria. A shortage or low count of that good bacteria interrupts food processing and results in a range of stomach problems many suffer from today. Prebiotics need to be taken from a dietary source or supplement. They do not get synthesized but reside in your intestines to promote the growth of the good bacteria you need digest food. The more foods with prebiotics you consume on a regular and even daily basis, the healthier your digestive system will be.

Prebiotics vs. Probiotics

The difference between prebiotics and probiotics obviously needs to be addressed even though they usually work together. Probiotics are substances found in food that, when ingested, send healthy bacteria directly to your intestines. On the other hand, when prebiotics are consumed, they spend time in your body and stimulate the production of digestive bacteria. These two are similar in that they both look after your digestive well being but differ in how they supply your stomach with good bacteria.

Foods that are rich in prebiotics

Prebiotic-rich foods are very common and accessible. Whole grain products like bread, rice and pasta fill grocery stores today and come in packages that indicate this. Fruits and vegetables are also great foods with prebiotics, specifically bananas, berries, garlic, onions, kale, artichokes and leeks. Prebiotics can be found in processed, convenience food but you need to read labels carefully and do research to identify them in the store. If you find it difficult to eat the recommended 5 or servings of fruit, vegetables and whole grains, you can always get a supplement from your doctor to take daily. Be sure to take the correct dosage to avoid negative effects.

Whenever you can, combine prebiotics with probiotics for an overall health boost and to maintain a good digestive tract. It is not necessary to take both supplements or combine foods that contain them at the same time but try to include them in your diet. Fortunately, there are some foods that contain both pre- and probiotics. One of the most common foods is yoghurt with live cultures and not the sweetened kind. Adding fruit to plain yoghurt and having it as a snack regularly can do wonders for your digestion.

Prebiotics might not sound alarmingly important to your health like fiber or protein, but the lack thereof is easily noticeable and symptoms can be uncomfortable. If you know you’ve always had digestive problems, speak to your doctor or nutritionist about how you can incorporate a healthy intake every day.

Best Power Foods

The term “power foods” is used loosely in the diet and fitness world to describe food that provides all kinds of health benefits.

Power foods have been officially defined as nutrient dense foods that contain properties needed to achieve and maintain good health, especially of the heart. It is quite impossible to find a single food item that contains every mineral, vitamin, fatty acid, fiber, protein and antioxidant out there but there are a few that come pretty close.

Bell Pepper

Bell peppers are usually on your recipe’s ingredient list but very little is said about its nutritional value. In fact, they deserve to be at the top of the power foods list because they contain numerous nutrients that include fiber, vitamin A, vitamin B, vitamin C, vitamin K, magnesium, manganese, potassium, folate, Thiamine and copper. It’s hard to consume bell peppers in large amounts at one time but by simply adding them to most of your meals every day, you can enjoy many of its benefits. Peppers are also convenient, delicious and very affordable.

Garlic

Garlic is both a disease fighting and health improving power food. It is infamous for its anti-inflammatory properties, which means it has the ability to treat all kinds of infections to an extent. It has been proven to be so effective in healing the body, which supplements have been manufactured and are dispensed. Garlic is a selenium storehouse and also contains calcium, manganese, vitamin B, vitamin C, phosphorus and fiber.

Butternut Squash

Regular servings of butternut squash can greatly improve and maintain a healthy nervous and immune system. This is because it has vitamin A, vitamin B, vitamin C, calcium, copper, fiber, magnesium and potassium. In addition to destroying bacteria that cause diseases, squash also lowers cholesterol, improves digestion and can help you keep your weight under control.

Sweet Potato

Sweet potatoes boast a range of vitamins and minerals such as vitamin A, vitamin C, vitamin E, fiber, copper and manganese. They are low in fat and make tasty meals, snacks and desserts.

Salmon

Salmon is one of the most talked about power foods mainly because of its omega fatty acids. It is one of the best sources of proteins and can aid in muscle and tissue operation. It lowers cholesterol and blood pressure to prevent heart disease. It keeps your nervous system in top shape and is preferred by mature people for its ability to enhance memory and fight Alzheimer’s diseases. Some nutrients it contains are vitamin A, B, D, selenium, calcium, phosphorus and iron.

Berries

Berries are most people’s favorite sources of antioxidants, which cleanse the body of illness-causing free radicals. On top of the fiber they provide, they also contain vitamin C, fiber, potassium, manganese,

Beans

Beans, whether kidney or black, contain such an impressive range of nutrients, you would wish you ate them more often. These nutrient dense foods have vitamin B, plenty of fiber, iron, magnesium, manganese, zinc, fatty acids, copper and protein.

Other power foods are soy products, barley, brown rice, oatmeal, tuna and collard greens.

What are convenience foods?

Convenience food is any item of food that is prepared before you purchase it. It also involves some kind of packaging and made available in food stores. There are certain preservatives, chemicals and ingredients added to them to enable them to last longer because it might take a long time before anyone buys them. In other words, they are prepared for prolonged shelf life but this might mean they are not as nutritious as you would have hoped.

Convenience food includes a range of products like noodles, soup, frozen vegetables, casserole mixes, dessert mixes and yoghurts. The intention of these foods is to save you cooking time. They are also useful to people who have poor cooking skills or have no time to search and execute recipes from scratch. Many of these foods just need heating before eating but some are meant to be ingredients as well. For example, frozen vegetables can be consumed immediately after heating it for a few minutes in the microwave but canned creamed soup can be a vital ingredient of a recipe.

With fruits and vegetables, a process called blanching is necessary before freezing and packaging. Blanching is when fresh produce is mildly cooked and this means that certain nutrients are lost at this stage. By the time they arrive in the frozen food section of your grocery store, they still have a partial amount of the nutrients but they might be less nutritious because of reheating.

Nutrition in convenience foods

With other convenience food products, manufacturers add preservatives, fat and sugars to keep them fresher for longer. Although it enhances their life, which is a big advantage, it also compromises their nutritional value. Another downside to these food stuffs is that the sugars and fats might increase the amount of calories you consume because of these ingredients themselves and because you are usually required to combine them with other products like milk and cheese. Therefore, the amount of calories on the package label is not the amount of calories you will eventually consume.

Debate on convenience foods

Processed or convenience food has been the subject of many health debates especially among dieters and diabetics. People are generally warned to keep away from these foods because of the amount of salt, fat, sugar and preservatives they contain. These ingredients not only lead to weight gain but can cause blood sugar levels in diabetics to rise, becoming a potential threat. However, convenience foodstuffs continue to fly off the shelves because they fit well into the busy lifestyles that most people lead today.

Just because the food is processed does not mean all of it is unhealthy. Vegetables, frozen or canned, still retain their nutrients and are thus a healthy alternative if you find fresh produce too quick to spoil. Not much can be said about other foods but consumers have found a way to increase nutritional value by adding healthy ingredients to them. For instance, casserole mixes can be supplemented with fresh vegetables, yoghurt with fruits and lean meat to rice and noodles.

Foods with Selenium

If more people knew about the health benefits of selenium, more will be stocking their kitchens with foods with selenium. It’s a mineral that the body cannot manufacture so your body depends on your diet for a supply. No one can maintain their well-being without a regular intake of it and fortunately, it can be easily ingested if you know the right foods to eat. Without it, it won’t be long before you experience discomfort and pain in your joints, hair problems and a host of other health problems as a result of thyroid malfunction.

Taking care of your thyroid glands is not as popular as caring for your heart or liver, but neglecting it can yield devastating results. The thyroid’s job is to produce hormone that keep calcium and metabolism in check. You might have heard someone complaining about their inability to lose weight because of a thyroid problem or joint pain because of lack of selenium. This is because weight gain is a common symptom but others include white in fingernails, unhealthy hair, painful muscles, cancerous growths and diseases because of roaming free radicals. Widening your menu to include foods with selenium can lessen these symptoms sometimes without the need of medication.

Common Foods with Selenium

Foods with selenium are not hard to find and it is likely you’re already eating them. The most usual foods are fish, sea food and pork. It is obvious that some foods contain larger amounts of selenium than others and the way they are prepared will also influence the content. The best fish is tuna, swordfish and herring. If you want to increase your intake through sea food, your best options are fresh lobsters, crabs, prawns and shrimp. If you’re going eat pork, have it as pork chops or bacon. Whenever you possibly can, grill, boil or steam these foods for maximum nutrition. Deep-frying foods with selenium can compromise their quality.

Other great foods are shellfish like oysters, mussels and whelk. Animal liver, cow, chicken or lamb, is one of the top selenium foods and can be enjoyed with rice or wheat or rye products. Great snacks can be sunflower seeds and Brazilian nuts because not only do they contain rich selenium content, they have other great health benefits too. Most of these foods can be consumed as part of main meals and easily prepared. Keep in mind that the fresher you serve them, the healthier they will be.

Recommended intake of Selenium in food

Just like with any other mineral, too much of it can cause more harm than good. An overdose of selenium can give you a runny stomach, horrible breath and unsightly hair loss. It is highly unlikely that the amount contained in the food will lead to an excessive dosage. This mostly occurs with people who take selenium supplements in tablet form instead of those who have a diet of foods with selenium.

The current recommended dosage is 70 micrograms but your dosage will depend on the severity of your symptoms and intensity of your deficiency.

Is frozen food as healthy as fresh food?

Consumers have been eating frozen foods for years and it is only natural that the question “is frozen food as healthy as fresh food” should arise. If you’ve been wondering if you should choose fresh over frozen, you’ll be happy to know that the answer is “yes, they do have more or less the same nutritional value”. The process behind each one is different and understanding the process they go through before they arrive at the farmer’s market or the store freezer is important.

Fresh foods

Fresh food can refer to fruits, vegetables and meats. When fruits and veggies are picked or dug up from the ground, they are not completely ripe. The produce is collected at a stage where it is almost ripe but still full of nutrients. From the soil or tree, it is then cleaned and shipped. Foods are gathered and shipped at this stage of their development because it guarantees consumers picture-perfect products. Unfortunately, during shipping and importation, these foods are exposed to sunlight, which dissolves sensitive minerals and vitamins like Vitamin B and C. So even though the fruits and vegetables you buy look perfect on the shelves, there were some nutrients lost in the process of getting them there.

Frozen foods

Frozen food, on the other hand, is also picked, dug and collected at the same growth stage, when it is not entirely ripe. From that point onwards, it goes through blanching. Blanching is when food is boiled for a specific time at a strict temperature. This is for sterilization purposes. As the food is sterilized through blanching, it loses some of its nutrients as well, some of which include vitamin B and C. Foods are then frozen quickly, packaged and sent to manufacturers and stores.

Is frozen food as healthy as fresh food as far as meat is concerned? Meat is not as sensitive to nutrient loss as fruits and vegetables and is likely to be as nutrient-loaded whether it’s bought straight from the butcher or frozen.

Advantages of fresh food

It is fair to mention that fresh food has an advantage over frozen food because of the extra loss of nutrients during reheating. However, fresh food can also lose its value if it is prepared in certain ways. The best way to prepare your vegetables is to steam them instead of boiling. This is because vitamins and minerals can easily be drained and left inside water after boiling.

Another point where it’s possible to answer no to the question “is frozen food as healthy as fresh food” is when it comes to taste. The longer frozen food stays in your freezer and then boiled, the worse it tastes. Fresh foods do not lose their taste but flavors might be altered because of the loss of vitamins and if they start to rot if they sit on the shelves for too long.

The debate about whether fresh food is as healthy as frozen food has been concluded by the FDA. Yes, they do contain more or less the same nutritional value regardless of the differences in transportation and processing.

Best foods high in Lysine

If you have strong bones, healthy skin and low cholesterol, it’s possible that you might be a regular consumer of foods high in lysine without knowing it. Lysine is an amino acid, which means it influences the levels of calcium in your body, energy production, the collagen in your skin, disease prevention and protein production. Although it sounds like a supplement that only chronically ill patients or athletes might take, it is necessary for anybody who wants to enjoy good health. Since the body cannot create it naturally, the greatest source of lysine is your daily diet.

If you are familiar with foods that are high in protein, then you know more than you think about foods high in lysine. Protein and lysine always go together. Therefore, high-lysine foods are lean meats, fish, eggs, cheese, soy products and beans. These are foods that you can find on every food store shelf and ones you can easily incorporate into recipes or eat alone. Other dietary sources of lysine include nuts and brewing yeast. Eating any or all of these foods will give you an adequate dosage to see and enjoy many of their health benefits.

Lysine is one of the secrets of strong, healthy bones. It acts as an aid in the absorption of calcium, a mineral that is essential for bones. Because of its link to protein, it means it also plays a role in building and maintains muscle. It gives great assistance to the process where fat is burned into energy and reduces harmful cholesterol. You can also avoid nasty cold sores and herpes by helping yourself to foods high in lysine daily.

Without enough lysine, you’re likely to become tired, nauseous, and dizzy, light headed, and anemic with a weakened appetite. Some of the more visible symptoms of lysine deficiency are the appearance of bloodshot eyes and problems related to your reproductive system like herpes. These symptoms might appear without lysine deficiency as the cause so speak to your doctor and receive a proper diagnosis before increasing your intake of this amino acid.

Lysine is available in all the above mentioned foods and although it is rare, it can happen that you consume too much of it. A high dosage might cause renal problems and gallstones. Again, these conditions do not always imply that your lysine intake is too high. Consult with your doctor to find out the exact cause. If you decrease the foods high in lysine in your diet and the symptoms subside, check with a medical professional whether or not you need further treatment.

If for any reason you simply cannot eat foods high in lysine, you can request supplements in the form of pills and liquids. Do not self-medicate especially in the case of children. Only a physician should determine how many grams you should take a day. Pregnant women are discouraged from using supplements. In general, it is safer much healthier to receive your lysine supply from your diet instead of medication.

Foods that lower the blood sugar

Unusually high blood sugar is a health hazard for both diabetic and non-diabetics alike. It is also known as hyperglycaemia. It might happen gradually or suddenly. Whatever causes it or how it happens, it is very wise to keep a kitchen stocked with foods that lower blood sugar to have as part of your daily diet and counter an attack should your blood sugar spike.

High blood sugar is a critical issue to those suffering from diabetes and what causes it will obviously differ from non-diabetics. The main culprit of high sugar in diabetics is unbalanced insulin. Patients are required to take shots of insulin every day to regulate their sugar. When it is not taken or administered incorrectly, it could have an adverse effect on the body. It can also happen if insulin medication is passed its expiry date. Another cause of unpredictable blood sugar is stress. Stress in this case refers to the negative kind that might surface because of professional or personal reasons. Positive stress, such as an intense feeling of happiness, can in fact benefit the well being of diabetics.

Besides insulin, high blood sugar levels are a result of diet. This is a major cause in diabetics and non-diabetics alike. Carbohydrates in food are known to raise sugar in your blood and it’s not hard to imagine what happens when you consume carb-loaded meals. Fortunately, fixing high sugar levels through diet is easier than most people think. It really does involve eating foods that lower blood sugar. Among these foods are vegetables, fruits, nuts, and vinegar and lemon juice.

You have to be careful about the kind of vegetables you include in your diet. Although vegetables are considered to be healthy in general, when you want to avoid spiking blood sugar, it’s wise to have veggies like celery, artichokes and onions. These foods have certain properties that are designed to lower glucose in your system and reduce symptoms of hyperglaecymia. You should also make an effort in selecting your fruits. Most fruits have sugar so it is best to eat those that contain the least amount so as not to cancel out their effect. Best foods that lower the blood sugar are strawberries, oranges, apples, pomegranates and cranberries. Nuts can be mixed with sunflower seeds for maximum effect. If you enjoy salads, make a salad dressing from vinegar and lemon juice instead of dressings that are loaded with carbohydrates.

How do you know you’re suffering from hyperglycemia? The milder symptoms include thirst, headaches, and feelings of fatigue, weight loss and diminished concentration. The best way to find out, of course, is to consult your doctor and measure your blood sugar level. If you don’t treat your high sugar levels either through medication or foods that lower blood sugar, it might lead to infections; deterioration of vision slowed healing, stomach problems and damaged nerves. For diabetics, high sugar levels can be a matter of life and death and for non-diabetics; it can have serious consequences and cause irreversible damage to your health.

Top foods with caffeine

To some, caffeine is the best thing to come out of nature but to others, it’s a dangerously addictive drug that should be avoided. There is some truth to both sides. Studies show that there are great health benefits to consuming this compound; however it can also have unwelcome side effects. It all depends on how you consume it and what you need it for. Coffee is the most popular source but there are foods with caffeine that provide sufficient doses.

If a regular cup of coffee is too strong for you, you can still get your caffeine fix from decaffeinated coffee. For years, most people thought decaf meant all traces of caffeine were eliminated but recent studies show that decaf contains lower levels of it. If you’re in need of an energy boost, you can also try green tea. Not only does it contain caffeine, it also has antioxidants that are very beneficial to your health. Black, white and oolong tea are also caffeine-rich.

Cocoa, as a drink or an ingredient, is a widely used caffeinated product. It’s in all chocolate and chocolate-flavoured products. Snacks, sweets and ice cream have cocoa as an ingredient and have varying levels of it. The healthiest among all these is dark chocolate. Cocoa has made its way into baked goods and baking products around the world. Another surprising caffeine-loaded food is soy milk, a frontrunner in a number of weight loss diets.

Although caffeine is prevalent in beverages, it can also be found in solids. Sunflower seeds in their natural state are caffeine-free and make very healthy snacks. These days, there are “energised” seeds available where they are infused with the compound for energy. Other foods with caffeine include kola nuts, frozen yoghurt and some fat-free biscuits.

Is it necessary to have caffeine in your diet? The main reason why people take it daily is for its energy-boosting capabilities. Research has also reported improvement in memory, better liver function and colon cleansing. It is used by men and women to increase stamina and taken without sugar to speed up the metabolism. It’s been said to alleviate depression and help balding men by stimulating hair growth. Other serious claims studies have made is that it can help Alzheimer patients, lessen the risk of liver disease and reduce asthmatic symptoms.

Unfortunately, with advantages come the disadvantages. Insomnia and restlessness are common complaints among those who drink more than a cup a day. It’s known to upset the stomach often and make people irritable. Unusual side effects include trembling muscles, migraines and a high blood pressure. Caffeine is not a good idea for children because it can lead to hyperactivity and difficulty in sleeping.

Taken in moderate amounts, caffeine can produce positive effects on your overall health. The bad reputation mostly comes from the absurdly-caffeinated energy and alcohol drinks in stores today. Wild branding and marketing has given the natural compound the status of a drug when in fact there are plenty of foods with caffeine that are great for your body.