Health and Wellness

Health Benefits of Spinach

Have you seen how Popeye the Sailorman became stronger the moment he finishes his spinach? Okay, maybe your biceps would not grow insanely big right away and your strength would not automatically intensify but it does not change the fact that there are far too many health benefits of spinach.

Popeye is actually a metaphor of what spinach can do to your health. Because of all the vitamins and minerals that it contains, it surely contributes in enhancing your overall health.

Muscle Development

Proteins are essential when it comes to building stronger and leaner muscles. Some people easily assume that high amount of protein can only be obtained from meat. That is not true! Spinach contains high level of protein too. In fact, one cup of spinach is equivalent to 5 grams of protein.

Stronger Bones

Yes, calcium is crucial when it comes to keeping your bones in tip-top condition. However, even if you ingest high amount of calcium everyday, if there is not enough Vitamin K, then you would not be able to absorb calcium either. It will simply be flushed out of your body. Eating spinach increases the amount of Vitamin K in your body. Hence, your bones will not become brittle even as you grow older.

Maintains Good Eye Health

As you use your eyes every single day, the cells become damaged one by one too. This results to having various eye ailments in the future such as cataract and macular degeneration. To avoid such problems, you have to ensure that you are getting enough carotenoids. Good thing is that spinach is rich in carotenoids too.

Clear Skin

Whether you are troubled by acne or other more serious skin ailments like psoriasis or eczema, eating a lot of spinach would help you out in improving your skin health. The combination of Vitamins A, C, E and K will make it easier for skin cells to repair damage. Because of that, the epidermis or the outermost layer of the skin will become smoother and clearer. Even the scars would eventually fade.

Great for Losing Weight

Yes, losing weight is not exactly the easiest thing to do. The main reason why a lot of people quit their diet program even before they start to lose the first pound is because they could not bare the starvation. If you want to lose weight without enduring hunger, binging on spinach is a smart technique to do. This has surprising level of fiber. Hence, eating it would make you feel full. Best of all, you do not have to worry about fat or calories.

Alleviates Arthritis Pain

It is widely known that one of the health benefits of spinach is how it soothes the pain that arthritis could bring. If you have arthritis, then you are familiar with the recurring pain that is brought by inflammation. The neoxanthin and violaxanthin that this has will hinder inflammation. Apart from that, this also has low amount of sodium so you do not have to worry that arthritis may only become more severe.

What is Extra Virgin Olive Oil?

It is important to know, what is extra virgin olive oil. This is not only important for people who are concerned about their health but also for those who want their food to taste extra delicious. How come EVOO is a popular ingredient for a myriad of dishes today? What are the advantages of this over traditional cooking oil?

It is true that extra virgin olive oil is one of the more expensive, if not the most pricey, type of oil for food preparation these days. This is primarily because it is made to be more refined by using only fresh olives. Because of the purity of this oil, it is recognized as a more healthy option.

Deriving Oil from Olives

Simply put, EVOO is like a fruit juice. It is derived from olives and it uses only the extracts of this fruit. The fact that it is extracted from olives is also one reason why it tends to be costly. Just imagine how much juice or oil can be derived from every single olive.

Since extra virgin olive oil is similar to a fruit juice, there is also a tendency for it to become rancid. This happens when the oil is exposed to air which naturally has oxygen. When this happens, the oil would oxidize and lose its natural flavor. If the oil seems to taste a bit buttery, then it is already rancid.

What is Extra Virgin Olive Oil — photo credit: flickr.com/Smabs Sputzer

That is why, if you buy olive oil in bigger bottles, it is recommended to transfer a small amount in little bottles. Then, store the rest of it in tightly sealed container and keep it in a cool place. That way, you can preserve the impressive flavor that it has.

Extra Virgin Olive Oil Uses

EVOO can be used just like how you use ordinary types of cooking oil. However, since it does not cost cheap, you might want to be a little wiser with its use.

For most people, they reserve their EVOO solely for drizzles on salads, creating dressing and vinaigrettes. Preparing food without subjecting the oil to heat is the best time to use extra virgin olive oil. It is also perfect for sandwiches and breads because it adds an interesting taste and improves the texture.

If you need to use it for frying, you can combine it with virgin olive oil, refined olive oil or plain olive oil. These are healthier options too but are less expensive than EVOO because the quality is a bit of a step down.

Determining Extra Virgin Olive Oil

Not all types of olive oil can be considered as extra virgin olive oil. Since this is the premium class, it has to be certified before even labeling it as EVOO. The oil needs to undergo a laboratory test which determines the composition and taste. There should not be any additives and other artificial ingredients. The International Olive Council is a panel which helps in identifying real EVOO. Hence, when buying an expensive bottle of extra virgin olive oil, it is important to double check the label and read all the details.

Health Benefits of Celery

Celery is a popular snack especially for people who are trying to lose weight. It is actually being labeled not just as “no calorie food” but also as “negative-calorie food”. But do you know that the health benefits of celery do not end there yet? Aside from helping people lose weight, there are far too many other benefits that this can do for your health.

Detoxification

One mistake that other people commit when trying to detoxify is to drink dietary supplements which claim to aid in flushing out toxins. Yes, these may help but if there are natural ways of cleansing, there is no need to go for artificial options. Snacking on celery is the easiest way to obtain enough fiber which will aid in digestion. When there is less toxins inside the body, it would be easier for you to avoid a whole lot of health concerns too.

Appetite Suppressant

Another reason why celery is a popular choice for people who are dieting is because it has the ability to suppress appetite. It will help you out in controlling your urge to binge during meals or even indulge on sweets and high-carb food.

Natural Anti-Inflammatory

This is recommended not just for people who are suffering from arthritis but also to those who workout or undergo strenuous physical activities like athletes. Inflammation is a part of the body’s natural healing process. Problem is, this could also lead to so much pain and discomfort. To prevent inflammation and the ache that comes with it, eating celery on a daily basis will help a lot.

Keeps Bladder and Kidneys Healthy

For people who are prone to having kidney and bladder problems, celery juice is the best preventive measure. Drinking at least 1-2 glasses of celery juice has been proven to be potent in preventing kidney stones from forming again.

Relaxant

More traditional medicine in countries like Japan and China use celery for aromatherapy. This is known to have calming and soothing effect which could free the mind from anxiety and stress. For Ayurveda, this is being used not just to calm down the mind but also to relax tensed muscles.

Diuretic

Even during the medieval times, it has been known that one of the health benefits of celery is its diuretic properties. For pregnant women and those who need to flush out excessive amount of fluid in their body, eating this is a regulated and safe option. Eating celery will increase the frequency of urinating. So, it is perfect for people who have edema. Those who are suffering from bacterial infection will also benefit from eating lots of celery.

Regulates Blood Pressure

It is impressive that in the list of health benefits of celery, it is also included that this can prevent rising blood pressure. The main component that is responsible for this effect is the pthalides. It allows the muscles close to the arteries to relax. Because of that, there is better blood circulation which prevents rising blood pressure. The vessels will be properly dilated too.

What are low glycemic foods?

Low glycemic foods are not just ideal for people who are already dealing with diabetes. This is also recommended for those who aim to prevent the strike of common illnesses like heart attack, high blood pressure, obesity and a whole lot of others. It is never too early to start on a diet with low level of glycerin.

The Glycemic Index is a good basis for determining low glycemic foods. As a general rule, foods which are harder to digest have a lower rank in the Glycemic index. It also means these are less glycemic. On the other hand, those which can be easily broken down and absorbed by the body have higher ranks. The main reason is because when food is rapidly digested by the body, the more glucose boost it provides. When dealing with sugar levels in the body, it has to be remembered that the type and amount of food that you eat will instantly cause sugar level fluctuation.

With low glycemic foods, it is easier to regulate the amount of insulin in the body because there is no sudden pump of sugar. Aside from that, it is easier to lose weight, control appetite and limit the amount of food to eat each meal. photo credit: flickr.com/alantankenghoe

Fruits may seem like a very harmless option when controlling sugar level. Yes, citrus fruits, apples, oranges, berries and pineapples are great options. However, you need to remember that as the fruit ripens, the amount of natural sugar that it contains will increase too. Hence, you need to regulate intake of ripe mangoes, bananas, peaches and most especially, watermelons.

The amount of sugar in vegetables is minimal. The best choice when choosing low glycemic foods are the ones with green, leafy characteristics. Vegetables like carrots and potatoes are not the best option either, so limit the amount of intake for these.

Among the vegetables which are ideal for regulating sugar level include asparagus, cabbage cucumber, broccoli and spinach. The best way to eat these is raw or blanched. Cooking sometimes strips off the nutrients that these vegetables have. The more heat it receives, the less nutrients remain.

There are other foods which are have low glycemic levels like oats, whole cereal, bran, barley and sour dough. When shopping for food, make sure to read the labels and ingredients to ensure that the manufacturing and processing does not involve use of sucrose, fructose, syrup and other components that can escalate sugar level. Ideally, those which involve less processing are more ideal for your health compared to those which have been treated during manufacturing.

Pastries surely have whopping amount of sugar. There are some baked goods which claim to be sugar free but before getting overly excited about these, it is best to take a closer look at its ingredients. Sometimes, the alternative sweetener can also be harmful for your health. If unavoidable and your craving is simply insatiable, a small slice of sponge cake is the safest choice. Sponge cake with natural lemon flavor is even better. This may not be one of the ideal low glycemic foods but can be a good remedy when you are hankering for baked goods.

Health Benefits of Coconut Oil

For a time, coconut has even been tagged as a “wonder fruit” because of the many good things it can give to the body. You might have heard some of these before, and you might have raised your eyebrows because you don’t believe it possible. However, the benefits listed below have been proven, and they’re very good reasons to keep a bottle of coconut oil in your kitchen cabinet.

To name a few, here are some of the health benefits of coconut oil:

Aids in weight loss

One of the most known health benefits of coconut oil is the fact that it can aid in weight loss. According to studies, coconut oil has unique fats called medium-chain triglycerides which are burned by the body differently. You may use coconut oil in place of your usual cooking oil, or mix in coconut oil to salads as vinaigrette.

Raises good cholesterol

photo credit: flickr.com/wrestlingentropy

Have you ever heard of HDL and LDL? There are two types of cholesterol in our body. There’s the good kind, and there’s the bad kind. HDL is the good kind, and one of the health benefits of coconut oil is that it helps to raise the levels of good cholesterol which means that regular intake of coconut oil makes your heart healthier. If you use other cooking oils, your bad cholesterol levels could get higher instead of your good cholesterol levels, so choose what you consume wisely.

Strengthens your immune system

Are you sickly, lately? There’s good news because one of the more popular health benefits of coconut oil is its ability to boost your immune system. Coconut oil contains lauric acid, caprylic acid, capric acid, and antimicrobial lipids. In other words, it has properties which can help ward off harmful bacteria and viral infections from your body. You won’t have to worry about the common cold or even influenza if you have regular coconut oil intake.

Aids in mineral absorption

A lot of things can affect the way your body absorbs minerals, and a lack of minerals can mean weakening of the bones aside from other organs of your body. One of the most popular health benefits of coconut oil is the fact that it can aid in mineral absorption. This means that you’ll be much healthier with the help of coconut oil intake. Don’t miss out on nutrients just because you didn’t choose the right oil for cooking.

Helps control blood sugar levels

Are you a diabetic? If you are, then you can enjoy one of the best health benefits of this natural oil. Coconut oil can help with the healthy secretion of insulin. Most diabetics are unable to live normally because their blood sugar levels are simply out of control. With regular intake of coconut oil, blood sugar levels can be managed easier.

Good for the skin and hair

Coconut oil is a natural moisturizer for the skin and hair. Products containing coconut oil have been marketed to keep one’s skin and hair healthier. In fact, women in Asia have always prided themselves for having long lustrous hair because they apply coconut oil to condition their scalps before sleeping. It’s a cheap and healthier alternative to chemical hair treatments.

Precaution

Although there are many benefits that we can derive from Coconut oil, it is also important to use it in moderation. It can be a better alternative to hydrogenated vegetable oil, but it still has unsaturated fat content that can affect our health.

Chia Seeds Health Benefits

Chia seeds are listed as one of the world’s best power foods. It’s a pity, though, that very few know what these seeds are. Chia is actually a plant which belongs to the mint family and it’s easily available in Mexico. The seeds can be eaten raw or ground and mixed in with several food products. What’s very interesting, though, are the many chia seeds health benefits.

Helps you lose weight

Have you ever wondered how celebrities just seem to lose weight without spending too much time in the gym? Rumors have it that most of them have already included chia seeds in their diets. One of the best chia seeds health benefits is that it helps you lose weight. These seeds are very nutritious and when you eat them regularly, you can feel full for hours. Best of all, chia seeds are practically tasteless, so you can mix in spices or fruits with them and they’ll taste delicious.

Stabilize sugar levels

Diabetics and dieters alike suffer from instability in their sugar levels. Thankfully, one of the most popular chia seeds health benefits is that it can help stabilize one’s blood sugar levels. This means that food products with chia seeds naturally make for great desserts. You might also want to try a muesli bar with these seeds to help you through a workout session.

Helps with your digestion

People eat a lot of processed food products, and it is this processing that makes regular bowel movements a lot harder to attain. One of the best chia seeds health benefits which anyone would be able to appreciate is its ability to aid with your digestion. You don’t have to worry about not being able to move your bowels again because you lack natural insoluble fibers. Chia seeds can give this to you.

Good for the heart

Another chia seeds health benefits its being friendly to the heart because of its Omega 3 content. These fatty acids are good for the heart and could significantly lower your cholesterol. If you fear that you have too much bad fat in your diet, it might be time to balance this off with the good fats present in chia seeds.

Defy aging

Chia seeds are also known to have antioxidants. Oxidants in the body caused by stress and bad eating habits can cause the body to age prematurely. Since chia seeds are filled with anti-oxidants, it has the opposite effect. People who include chia seeds in their diets don’t just look years younger than they really are, but years younger and more vibrant than they did before they started eating chia seeds.

Cut off food cravings

Chia seeds are also filled with protein and other nutrients. Did you know that food cravings are caused by malnutrition? This can easily happen when you don’t healthy, balanced meals. Because chia seeds can pack up a punch, it can help you curb your food cravings. This is also why it’s such an effective power food for those who are trying to lose weight, and those who are trying to live a healthier lifestyle.

Health Benefits of Blueberries

Blueberries are preferred by many not just because of the fantastic taste but also because it has amazing benefits for the body. This is one of the top choices when it comes to healthy foods. In fact, it s even labeled as “superfruit” since every ounce of it can deliver massive amount of vitamins and mineral.

Are you familiar with the health benefits of blueberries? If not, then you might want to read on and discover how this could contribute in making sure that you are in tip-top shape.

Natural Way to Fight Aging

Instead of putting layers of cream on your face every night and regularly applying all sorts of chemicals which can burn your epidermis in the long run, isn’t it easier to just eat enough blueberries everyday? This superfruit does spectacular things for the skin because of its component called Anthocyanin. This same element is the reason why it has a dark blue color. But don’t worry, it is not going to turn your skin blue. Instead, it will prevent cell damage so you would not have to worry about dry skin, wrinkles and fine lines anytime soon.

Amazing Source of Antioxidants

So much has been said about the amount of antioxidants in blueberries. It is impressive how many types of antioxidants are present in blueberries like B complex, copper, selenium, zinc, iron and a whole lot more. This does not only strengthen the immune system against common ailments but also prevents infections.

Keeps the Urinary Tract Healthy

B-coli is the culprit which causes both men and women to suffer from the pain and discomfort of urinary tract infection. This grows within the inner lining of the urinary tract and leads to inflammation and the burning sensation when urinating. One of the health benefits of blueberries is that it prevents b-coli from continuously multiplying. Because blueberries also have anti-bacterial capabilities, this can also eliminate the existing bacteria and flush them out.

Boosts Memory

The main reason why people tend to be forgetful as they age or even develop Alzheimer’s disease is because neurons become damage and brain cells deteriorate. If you want to remember all the names of your great grand children and still tell them stories about your younger years, your might want to preserve the sharpness of your brain by eating blueberries. There are too many components in blueberries which help in maintaining mental health such as magnesium, phosphorous, manganese, potassium and most importantly, Vitamin B complex.

Resolves Constipation

The high amount of fiber in blueberries is the main reason why this is great for digestion. This will improve the ability of your digestive system to break down food so that nutrients are absorbed much better. Aside from that, it also expels toxins, even those which have accumulated in the past. For people who are often bothered by constipation, eating at least a handful of this everyday will regulate bowel movement.

If you are planning to snack on blueberries, make sure you are picking the freshest ones. It should have a deep blue color with whitish hue. Aside from that, the berries should be firm and not watery.

Yogurt Health Benefits

How come yogurt always makes it on top of the list of healthy foods? The explanation really is simple and it’s because there is no way to deny all the yogurt health benefits. More importantly, what makes it such a winner is the fact that it is so delicious, it almost seems sinful. But it’s not!

If you find yourself pondering whether or not you should pick up that stack of yogurt in the grocery, just stop contemplating and go ahead with your purchase. Over the past decade, there have been a lot of scientific researches which proves that yogurt has multiple benefits for the body. If you really want to enjoy all the great things that it could bring, a cup or two a day would be great.

Better Digestion

Say goodbye to constipation and other common digestive problems just by regularly having moderated servings of yogurt everyday. Probiotics are the so-called friendly bacteria which is present within the digestive system of humans. This is important in ensuring that every part of the digestive system is functioning properly. Yogurt has high amount of probiotics because of the bacterial cultures in it. Hence, one of the primary yogurt health benefits is its ability to aid in digestion.

Excellent Calcium Source

Yogurt is so rich in calcium that it can already satisfy 50% of child’s calcium RDA and 30% to 40% of adult’s calcium RDA. This can be achieved by merely having 8 oz. of yogurt everyday. Studies have discovered that yogurt may actually be a better option than milk. It is because yogurt does not only add more calcium to the daily diet but also allows the body to absorb it more efficiently. In effect, it is easier to prevent osteoporosis because proper bone mass is maintained.

Prevention and Cure for Yeast Infection

Candida or yeast infection is a common problem for women, especially those who have diabetes. Yogurt with active culture is an effective way to fight yeast infection and maintain the ideal pH level. It is just important that those who have diabetes should opt for no-sugar or aspartame-sweetened yogurt.

Delicious Way to Diet

Have you always wanted to lose weight? Then, yogurt may be your ticket to take those extra pounds off your body. Among the yogurt health benefits is weight loss because it has good amount of fiber which contributes in making you feel fuller. Because of that, you would not feel starved so easily and you would not end up binging during snacks. Though this would not lower caloric intake, low-fat or fat-free yogurt will enable you to manage your cravings much easier.

Smart Buying

There are different types of yogurt in the market today. To be able to fully enjoy all the amazing yogurt health benefits, you have to be a little careful when choosing which one to buy. Consider your current health condition and pick the one that is most appropriate. Among the things you need to consider include fat content (regular fat, low-fat or fat-free), type of sweetener and presence of active culture and probiotics.

Pistachios Health Benefits

Great things do come in small packages. The same goes for pistachio nuts. It is quite amazing how this tasty and delicious snack can actually help in maintaining excellent overall health.

Are you having a hard time believing that this type of nut can be good for you? Then here are the pistachios health benefits which will really amaze you.

Lowering Heart Disease Risks

Though there may be other factors which have to be considered when it comes to preventing heart diseases, let pistachio take care of lowering bad cholesterol in the body. The active compounds in pistachio do not only reduce LDL or bad cholesterol. More importantly, it also adds more HDL or good cholesterol which can protect you from heart ailments. Pistachio is also effective in blood vessel inflammation which commonly triggers heart disease.

Natural Healing Ability

The human body is designed to be capable of healing itself from various ailments. Unfortunately, for some people, the low level of antioxidants makes it difficult for the body to repair itself. Much worse, instead of healing, the affected area becomes inflamed. The overwhelming amount of antioxidants in pistachios, combined with essential vitamins A, E and minerals allow the body’s tissues to do needed repairs.

Combating Diabetes

If your family has a long history of diabetes and you intend to turn things around by preventing this disease, forget about shoving too many pills and meds in your mouth. A handful of pistachio nuts could do the job. One of the pistachios health benefits is that it prevents glycation which is a process of binding sugar and protein. When this process is not stopped, that is when diabetes begins to destroy tissues. Thankfully, there is pistachio which will hinder glycation.

Smooth and Glowing Skin

In a world where there are too many beauty products in the market, it is refreshing to find a natural way to enhance the aesthetics of the skin. Are you worried about dry skin and those fine lines which are starting to show? Then keep in mind that among the pistachios health benefits is its emollient properties. It is capable of transporting healthy oils all over the body which prevents skin dryness. Aside from that, it also has high amount of Vitamin E, particularly gamma-tocopherol, which prevents rapid skin cell deterioration so wrinkles would not show too soon.

Healthy Nervous System

Do you know that repetitive daily activities can work against the health of your nervous system? Since there is no way to avoid the constant typing on the computer, tinkering on electronic devices, writing and other repetitive tasks, it is better to just ingest moderate amount of pistachio everyday. This type of nuts has a lot of Vitamin B6 which increases amines or the messaging molecules of the nervous system and creates myelin that ensures smooth message relay between nerves. To top it all off, pistachio is also capable of ensuring the smooth functions of impulses within the nervous system because the Vitamin B6 that it contains results to serotonin, melatonin and epinephrine synthesis.

Diet Food List

Different body types and health condition may have varying needs when it comes to their diet. However, whether you are trying to lose weight, regulate blood sugar or just maintain your overall health, there is a diet food list that would work for you. This includes the different types of food which are free from harmful components and could provide much needed nutrients for your body.

Fruits and vegetables always make it on the top of the diet food list. There is no reason to doubt if these will be beneficial for your health. Two to three servings of fruits and vegetables per day is ideal because it provides essential vitamins and nutrients. However, you must avoid overly ripe and high-sugar fruits like bananas and mangoes. These may be nutritious too but the natural sugar that these fruits contain may not be fitting for those who are dieting.

Among the ones you need to prioritize on your diet food list are:

Beans
Green Leafy Vegetables
Berries

Beans are high in fiber and protein. In many cases, this is the perfect substitute for meat because it can supply the same amount of protein that is needed for muscle building without the saturated fats.

Green leafy vegetables which should be in your list include arugula, spinach and broccoli. These contain whopping amount of fiber so even if you eat just the right amount, you would already feel full for long hours. The fiber they contain can also sweep the toxins out of your system. These vegetables are crucial for any diet since it helps in regulating the amount of food that is ingested in every meal. As an added bonus, green and leafy vegetables also contain a lot of Vitamin K which can be very beneficial for bone health and blood circulation.

Berries have overwhelming amounts of antioxidants, which makes them the perfect diet food. This will help you combat common illnesses and ensure that your body is well nourished.

What if I do not eat fruits and vegetables often?

If you are the type of person who can not stick with merely fruits and vegetables for a long period of time, you do not have to worry so much. You can add plenty of variations in your diet food list. If you are craving for meat, it is best to stay away from red meat. Instead, opt for chicken breast or turkey meat without the fatty skin. This will also supply you with the protein that your body needs. Fish is also a perfect addition to your meals because of the Omega 3 fatty acids which will improve the performance of your heart. Just make sure to prepare them properly so they remain healthy, low in cholesterol and low in fat.

If you are so used to eating high carbohydrate foods like bread, pizza, pasta and rice, it is time to do some minimal alterations. Go for the whole grain options because these contain less carbohydrates. Plus, it will also add more fiber to your diet. Just make sure to eat in proper regulation too even if you are indulging on whole grain food.

Coming up with a diet food list that will fit your needs does not have to be too tedious. Just be aware of the components in the food that you intend to eat and you can easily pick which ones will be beneficial and which ones you should stay away from.