Healthy Foods

Choline rich foods

Choline rich foods have a lot to do in terms of boosting ones memory. If you have exceptional memory, you probably have your mother to thank for it. This is because breastfeeding plays a crucial role in brain development in your early years. Breast milk is one of the top foods with choline. If you’re not familiar with the chemical choline, you will be very glad to know of its many benefits, some of which include improvement in memory, cellular health, nerve and liver function.

What is choline?

It is a chemical that is usually categorized with the vitamin B group. Your body creates it naturally but eating foods with choline can boost your levels significantly.

What are the benefits of choline?

Research suggests that choline enhances brain function, especially the part responsible for memory. It is also known to help the liver work properly, which is to cleanse your blood of harmful substances. It plays a part in keeping cell membranes healthy so that essential nutrients can enter cells to better our overall wellbeing.

Consuming choline is good for our movement because it allows the nervous system to communicate with muscles. It is said to reduce inflammation and prevent the buildup of a dangerous substance called homocysteine, which can lead to osteoporosis.

What are foods with choline?

Most people don’t pay attention to their choline intake because it is present in foods we eat daily. Among these foods are eggs, oats, chicken, butter, potatoes and peanuts. If you would like to enjoy the full benefits of foods with choline, you might start thinking of adding foods like scallops, turkey, shrimp, sardines, soybeans, cauliflower, Brussels sprouts, lentils, collard greens, wheat germ, sesame seeds and flax seed into your diet.

What are the symptoms of choline deficiency?

Some of the symptoms that indicate you might be running low on choline are fatigue, muscle problems, difficulty sleeping and changes in the amount of urine you expel. In severe cases of deficiency, you might experience high blood pressure, liver complications and forms of heart disease. In some instances, it may even cause infertility problems in both men and women. Do not self-diagnose. If you experience any of these symptoms, seek help from a medical practitioner first and ask for more advice on creating a choline diet.

Taking supplements

Choline supplements are popular among athletes because of the chemical’s ability to help nerve-muscle interaction. If you need a substantial amount of choline to recover or ease symptoms, let your doctor prescribe some supplements for you. Otherwise, sticking to a diet of foods with choline remains the best option.

How much choline do you need?

The standard recommended dosage is 425mg a day. This amount will vary from person to person. Since choline is highly beneficial for fetuses and babies, pregnant women and new mothers usually need slightly higher doses. Adding foods with choline to your diet or taking supplements can increase content in breast milk and facilitate healthy growth in children. Consult a professional before giving choline supplements to children.

Make sure you avoid consuming too much choline rich foods as this can cause symptoms similar to those of deficiency.

Nutritional information of almonds

Millions snack on nuts every day to improve their health but not everyone knows the true nutritional value of almonds. They contain so many nutrients doctors even recommend them as part of dietary treatments. With just a brief education about the minerals, vitamins and compounds found in them, you won’t help but smile the next time you chew on a handful of almonds.

What is the nutritional information of almonds?

Almonds are usually categorized as sources of healthy fats. They are rich with mono-saturated fats which can reduce and counter the effects of LDL cholesterol in your body. LDL cholesterol, also known as bad cholesterol, is often the cause of blood clots and other cardiovascular diseases. Eating almonds therefore protects your heart by fighting the fat that attacks it. These fats have also been found to lower the risk of a stroke.

If you read the food label or chart that contains the nutritional information of almonds, you will notice that the percentage of dietary fiber is very high. Fiber is necessary because it aids digestion. Constipation and dehydration can cause irregular or uncomfortable bowel movements. Fiber is the substance that helps your stomach process ingested food and move it down the digestive tract until it is passed out of the body. Fiber in almonds can also help bulk up watery stools like those caused by diarrhea. Whether you eat meals that contain almonds or you snack on them throughout the day, consuming their fiber can smooth out digestion and prevent conditions like IBS, bowel construction, constipation, bloating, diarrhea, flatulence and many more.

If you suffer from Celiac disease, almonds will make a great addition to your diet. Why? It’s gluten-free. Although Celiac disease is very different from irritable bowel syndrome, they share the same symptoms. These symptoms are aggravated by foods that contain gluten. Be aware. If you usually buy packaged nuts, always check the section that holds the nutritional information of almonds. Sometimes, manufacturers can add gluten knowingly or unintentionally through processes of preparation.

The most prevalent vitamin in almonds is vitamin E. Vitamin E is actually an antioxidant, which means its primary function is to destroy and remove free radicals that sometimes enter the body and cause diseases. It also plays a vital part in maintaining the health of cell membranes so nutrients can be absorbed by cells.

Certain important minerals we need for good health can be found in these super nuts. Minerals include calcium, iron, zinc, manganese, magnesium and selenium. You need these minerals for strong bones, muscle repair, healthy joints, good nerve function, kidney and liver function. Other benefits include production of red blood cells to support the immune system, a faster metabolism, improve brain capability and balanced blood sugar levels.

People who suffer from high blood pressure, digestive conditions, diabetes, arthritis, epilepsy, cardiovascular disease, kidney disease, Chrohn’s disease, liver malfunction and many other chronic illnesses can benefit greatly from knowing more about the nutritional information of almonds and permanently adding them to the meal plan.

Health benefits of brown rice

White rice used to be norm until news of the unhealthy carbohydrates it contains spread. Today, grocery store shelves are packed with bags of brown rice. It is considered to be one of the top whole grains available and appears in almost every health plan, even low-carb diets. Recommended from patients with digestive problems to heart disease, the health benefits of brown rice have taken the world of nutrition by storm.

What is brown rice?

Brown rice belongs to the same family of grains as white rice. The biggest difference between them is that white rice has been processed to remove bran and germ, while brown rice is not. This makes it more natural and thus healthier than its counterpart. If you’ve had servings of this rice, you might have cooked it longer than ordinary rice because of its firm texture.

What are the health benefits of brown rice?

This rice is revered for its fiber content. Fiber is essential for healthy digestion. It helps slow down the breakdown of food in your stomach, which helps you feel full for a longer period of time. In this way, it can regulate your appetite and stop you from overeating, which might lead to weight loss.

Because digestion is slower, blood sugar levels are prevented from spiking and dipping. This is especially beneficial for diabetics who struggle with unpredictable insulin levels.

Brown rice helps to add bulk to stools so waste moves smoothly out of your body and reduce pressure on your large intestine. Conditions like constipation and irregular bowel movement can force the colon to work harder than it should. When the colon is strained, it can cause diverticulitis.

Another advantage of brown rice is that it contains protein, vitamins and iron. Eating it regularly can lead to improvement in muscle, nerve and immune system health. The germ of the rice is also believed to contain many more nutrients and essential fatty acids that fight cancer, prevent heart disease and lower bad LDL cholesterol. LDL cholesterol is very important to control because it usually results in many forms of heart diseases.

Vitamin D, calcium and magnesium are also health benefits of brown rice. Your body needs these minerals to keep bones, muscles and joints strong. Magnesium is a popular supplement for people with high blood pressure, osteoporosis, and diabetes and kidney disease.

How do you cook brown rice?

In order to enjoy the full health benefits of brown rice, you should know how to cook it to preserve as many nutrients as possible. You should boil it like you do with normal rice but seal it tightly and cook it on low to medium heat. Allow the steam sealed inside to make it softer.

Be careful not to overcook it. Brown rice should have a firmer texture than white rice. If you cook it too long in an attempt to make too soft, you might lose some of the very nutrients you are consuming it for.

Nutritional information of sweet potatoes

They are soft, filling and delicious but how much do people actually know about the nutritional value of sweet potatoes? Most people are aware that sweet potatoes are healthier than white potatoes but their vitamin, mineral and antioxidant content often goes overlooked. Learning more about the health benefits can help you incorporate it intelligently into your diet.

What is the nutritional value of sweet potatoes?

Sweet potatoes are filling because they contain complex carbohydrates and dietary fiber. These two substances work together to make digestion as smooth as possible. When foods contain fiber and complex carbs, the pace of digestion slows down. Food takes longer to break down and therefore makes you feel full for hours after eating. Complex carbohydrates are converted into energy that is slowly released in the body to give you a lasting energy boost. Because of this slow-releasing ability, sugar in your blood remains stable and insulin production is controlled.

After the food is digested, fiber moves it into the intestines and down to the rectum where it is passed out. As fiber transports foods through the digestive system, less pressure is exerted on the colon which prevents digestive complications like diverticulitis.

Sweet potatoes are good for your heart. They don’t have any saturated or trans fats that usually raises LDL cholesterol. LDL cholesterol is one of the leading causes of heart attacks because it is carried by lipoproteins to the walls of the arteries. When it accumulates, it can cause blockages and blood clots that lead to heart failure. These unhealthy fats are also responsible for weight gain and their absence can lead to a trimmer, healthier body.

These sweet tubers are top providers of vitamin A and are ranked higher than most vegetables. Vitamin A is well-known as medication for the immune system. It strengthens immunity against diseases by keeping cells healthy and moist. When cells are healthy, bacteria, cancerous growths and free radicals are prevented from causing infections and illnesses. In fact, well-functioning cells can help you avoid everything from respiratory illnesses to strokes. The ability of vitamin A makes sweet potatoes essential for people suffering from viral illnesses.

Next on the list of the nutritional value of sweet potatoes is vitamin B1, 5 and 6. Vitamin B1 is believed to improve overall cognitive functions, especially in the areas of memory and concentration. Research also states that higher energy levels and enhanced vision are by-products of consuming vitamin B1. Vitamins B5 and 6 specialize in boosting the metabolism, increasing the number of red blood cells for immunity, assisting the nervous system and producing healthy skin.

Sweet potatoes are hosts to many minerals, some of which include calcium, potassium, magnesium and manganese. When eaten with leaves, you can increase your intake of iron, vitamin C and folate. The benefits of consuming these minerals are too many to mention. Hormone production, increased bone density, protection against bacteria, elimination of free radicals, cancer prevention, and improved synthesis of proteins; muscle restoration and clear skin are just a few rewards you can reap.

Nutritional information of brown rice

A lot of dieters don’t know much about brown rice except that it is a great substitute for white rice. It is usually first on the list of recommended carbohydrates but not much is said about it. If you take time to glance at the nutritional value of brown rice, you would be tempted to eat it every day. From fiber to potassium, brown rice contains a number of minerals and compounds that maintain good health and keep diseases at bay.

What is the nutritional information of brown rice?

Brown rice is an exceptional source of fiber. Fiber is needed in every diet because without it, digestion becomes difficult and oftentimes uncomfortable. Every person needs two kinds of fiber: soluble and insoluble fiber. Soluble fiber is beneficial if you would like to feel full for longer. It slows down the pace of digestion which means you stomach won’t empty as quickly. You can go for hours without feeling hungry and this is a good thing if you want to control your appetite to lose weight.

The insoluble fiber in brown rice makes it a natural laxative food. If you experience regular constipation, you need to dish up more rice. It eases the movement of food down the digestive tract and can help remove stools that are stuck in your system.

Other than fiber, brown rice is also high in complex carbohydrates. The food label where nutritional value of brown rice is written does not describe these carbs as complex but they are very different from those found in white rice and other grains. Complex carbs are processed slowly by the body, unlike refined carbs that exit the stomach as quickly as they enter. Complex carbohydrates are one of the reasons why brown rice fills you up and delays hunger. The way the body synthesizes them also helps to keep blood sugar levels balanced, which is good news for diabetics.

Protein is another healthy compound found in brown rice. When protein is digested, it breaks into many different amino acids with different functions. Some amino acids help the nervous system while others assist in muscle building and repair. Protein assists all the systems of your body and is involved in hundreds of chemical processes that ensure your stay in good shape.

It is estimated that one cup of brown rice contains more than 80 grams of potassium. This mineral can boost your heart’s functioning dramatically. It is responsible for regulated your heart beat, preventing high blood pressure and reducing bad cholesterol levels. This piece of nutritional value of brown rice is valuable for anyone with heart problems. Regular servings of rice can lessen symptoms of cardiovascular conditions and keep your heart pumping.

Eating brown rice is a good strategy to prevent anemia. This is because it is rich in iron, which produces red blood cells that oxygenate the body. With enough iron and calcium in your system, your immune system is at its best and you’ll enjoy healthy hair, nails and skin.

Rice Health Benefits

Rice is a staple food particularly in Asian countries. This is the perfect companion for a myriad of viands because of how it balances out the taste and enhance the flavor. Yes, there are some people who are trying to cut down their daily intake of rice. Though, you need to know that this is not really harmful for your health. In fact, with proper and moderated intake, this will enable you to enjoy a whole lot of rice health benefits.

There are different types of rice today which are primarily caused by the variant of grain that was planted and the way it was processed after harvesting. Among more common ones is the polished rice. It appears to be very white, but this type has been processed to achieve its color. Other more organic types of rice include brown, red and even black rice. It has been known that these are the better options if you want to experience all the rice health benefits.

Rice Health Benefits:

Healthy Nervous System

As we age, it is inevitable to experience brain cell depletion and damage of neurons. This does not only affect the sharpness of our mind but can also affect the way we perform our usual physical activities. The good news is that this can be avoided and eating rice can help you out in keeping your nervous system happy. This is one of the rice health benefits because it contains high amount of Vitamin B complex such as thiamine, riboflavin and niacin. To top it all off, rice also has a lot of magnesium. To obtain these vitamins and minerals, it is recommended to go for non-polished rice because the process of making it white and shiny strips off most of the nutrients. However, there are certain brands of polished rice in the market these days which are still polished but have been enriched with the original nutrients that it has before it went through the process.

Cell Build Up

The amino acid in rice is a great help when it comes to keeping muscle tissues strong, creating more antibodies and pumping up the necessary hormones. Hence, these amino acids can result to a whole lot of positive effects on your health. It does not only make you physically stronger but can also regulate the bodily functions.

Complex Carbohydrate Source

Some people easily assume that any type of carbohydrates would not be good for them. The truth is, complex carbohydrates will do you more good than bad. When this is broken down by the body, it provides energy which makes you physically active and mentally alert.

Good Source of Fiber

Fiber can also be obtained from rice, especially the red and brown grains. When eaten in moderation, this works like a magnet that draws out the toxins in the body. The amount of fiber in rice is helpful in getting rid of toxins which could eventually develop into various ailments when left inside the body.

Eating rice is not such a bad thing even for those who are trying to regulate their weight. The important thing to keep in mind is that the amount and type of rice which will be taken every meal should be monitored.

Health Benefits of Cucumbers

Cucumbers may have originated in India but this vegetable is widely popular across the globe today. It is one of the most well-loved vegetables because of how it garnishes a lot of different recipes. Aside from that, the flavor is very pleasing too.

Cucumbers are often placed on the eyes to relieve stress and prevent unpleasant eye bags. But do you know that there are far too many health benefits of cucumbers too?

Natural Gum and Teeth Care

People who are trouble by pyorrhea can benefit a lot if they regularly eat cucumber. The dietary fiber which is found in the meat of this vegetable is perfect for massaging the gums. Aside from that, the juice that the vegetable has is excellent in cleaning the teeth and giving it a protective coating.

Eases Digestive Problems

It is not just the high amount of fiber in cucumber which aids in digestion. Yes, this also acts like a broom which sweeps all toxins in the digestive tract. But it does more than just that. The juice of the cucumber does wonderful things when it comes to ulcer, gastritis and hyperacidity. This puts the acid level to an equilibrium so that the negative effects of these ailments would be resolved. It is also a quick and effective way to beat heartburn.

Prevents Degradation of Joints

Since joints are essential in ensuring that movements are smooth, it is important to maintain its health too. Or else, you would find yourself suffering from excruciating pain everytime you move. Cucumber provides a lot of silica. This is important in keeping the joints strong.

Strengthens Nails

Are you pestered by the frequent breaking of nails? Rubbing some cucumber extract on your nails is a good trick to strengthen it. The same silica which works for joint health is also the component that will allow you to grow longer nails. That way, you can enjoy those French tips and other fashionable manicure styles.

Lowers the Amount of Cholesterol

Sterols that is present in the meat and juice of cucumber is effective when it comes to reducing the amount of cholesterol in your body. Aside from munching on this vegetable, you might want to concoct a smoothie out of it to be able to enjoy the cholesterol-reducing health benefits of cucumbers.

Effective Diuretic

Though cucumber may seem like a watery vegetable, it is interesting to know that among the health benefits of cucumbers is its diuretic effect. It aids in increasing urination frequency. Aside from that, including this vegetable in daily diet can also help in dissolving kidney stones more naturally.

Better Calcium Absorption

Calcium would be left unused by the body if there is not enough Vitamin K. It is because Vitamin K is the key in enabling the body to absorb and use up calcium. Hence, cucumber also contributes in prevention of osteoporosis and it makes the bones much stronger.

Regulates Body Temperature

During hot days or once you finish working out, drinking cucumber juice or eating raw cucumber is a good way to revitalize the body. It also stabilizes the body temperature.

Try this cucumber salad recipe as a start. it is fresh and satisfying.

Walnuts Health Benefits

Of all the different types of nuts, walnuts are the ones which are most scrutinized by scientists and most popular among nutritionists. What makes walnuts the center of attraction?

The main reason why it is much talked about is because of the walnuts health benefits. If you are not particularly fond of this type of nuts, most likely knowing about its wonderful benefits would change your mind.

Natural Defense of the Heart

There are several amazing benefits that eating walnuts can do for your overall cardiovascular health. The omega 3 fatty acids are the primary reason why this is an excellent aid for heart health. This will help you prevent a myriad of cardiovascular problems like stroke, blood clots and other common ailments. The escalated amount of magnesium and Vitamin E further heightens the prowess of omega 3. The fact that walnuts also have a lot of potassium should not be easily forgotten too. Potassium is a great help when it comes to assisting the contraction and relaxation of the muscles in the heart. If your heart does not need to work double time just so its muscles would function the way it is supposed to, then you should not worry much about stroke.

Muscle Building

Muscle build up is also among the more popular walnuts health benefits. This type of nuts is rich in protein. This is the building block of muscle formation. Protein allows the body to regenerate muscle tissues. Aside from quickly repairing damaged tissues, it also makes them stronger and bigger. Contrary to what other people think, proteins do no only benefit body builders. This is also great for those who would like to lower their total body fat percentage.

Weight Loss

photo credit: flickr.com/Pauline Mak

Because of the low amount of fat and calories in walnuts, it is also recommended for people who would like to lose weight. Instead of eating high-calorie food during snacks, a handful is already enough to satisfy hunger. If you want to take a few pounds off your weight, snacking on walnuts will alleviate starvation without increasing your daily calorie intake.

Armor Against Cancer

Compared to other types of nuts, walnuts have twice the amount of antioxidants. If you have high level of antioxidants in the body, it is like having an army which is programmed to eradicate free radicals. It is important to lower the level of free radicals in your body because these triggers formation of cancer cells. All thanks to the impressive amount of antioxidants in walnuts, you can easily avoid breast and prostate cancer too. In Marshall University, a study that they conducted has proven that 2 ounces of walnuts everyday can slow down breast tumor growth by 50%.

Regulates Diabetes

People who have been suffering from diabetes should also consider eating walnuts daily. The components of walnuts result to enhanced endothelial action. With the help of walnuts, blood vessels are able to dilate when needed. Eating at least 2 handfuls of walnuts every day will give excellent results but each handful should be eaten with a few hours of interval. It is recommended to eat a handful in between lunch and breakfast, then another one during the afternoon snack.

Health Benefits of Coconut

The coconut tree is also referred to as “The Tree of Life”. It is because all parts of this tree, from the roots to the leaves and fruits, can be used in many ways. Calling it The Tree of Life, is just fitting because of all the amazing health benefits of coconut. That is why, it is important to include this in your daily diet too.

Regulates Body Temperature

Drinking coconut water is simply refreshing. But do you know that there’s more to it than just quenching your thirst on a hot day? The juice from coconut fruit acts as a natural isotonic. It expels heat from inside your body to make you feel cooler. Aside from that, it also helps in transporting oxygen to different parts of your body to stabilize the functions of the organs which may be jeopardized because of heat. Because of these effects, it is a recommended drink after exercising. It is also much better than sports drinks because it has lower amount of sodium but more minerals and electrolytes.

Resolves Digestive Problems

photo credit: flickr.com/SingChan

Digestive ailments are way too common, so it is absolutely necessary to find a natural and effective solution too. You would not want to stuff yourself with too many meds, right? The bioactive enzyme in coconut water is the key in resolving digestive problems as well as improper metabolism. Among the bioactive enzymes in water are peroxidase, dehydrogenase, catalase and these are just to mention a few.

Enhanced Nervous System Performance

Degeneration of neurons and brain cells is inevitable because of all the daily activities. However, with proper care, it is possible to resolve this problem by having sufficient intake of B vitamins. Support for the nervous system is among the health benefits of coconut because the juice contains B-complex vitamins such as niacin, riboflavin, thiamin, pyridoxine and folate.

Cure for Urinary Tract Infection

UTI is a common problem for both men and women. This can be very uncomfortable and in some cases, it is also accompanied by a painful, burning sensation. Coconut water can help in fast recovery from UTI because of its antibacterial properties. Coconut oil may also deliver the same benefits. When ingested, it could provide protection for the bladder and kidneys so that the bacterial growth would not progress and the problem would not get worse.

Muscle and Nerve Relaxant

Feeling too jumpy? Are your muscles sore? Before you even pop some pills, consider eating a dish with coconut milk. The milk which is derived from mature coconut fruit has high level of magnesium. When there is sufficient amount of magnesium in the body, it is easier to feel calmer and the muscles would not be cramped too.

Contributes to Weight Loss

The coconut meat, fruit and milk all have high amount of dietary fiber. Because of that, intake of any of these would easily make you feel full without the excessive amount of fat and carbohydrates. Because of its high fiber characteristic, it is easer to suppress your cravings too and avoid the tendency to binge on meals.

Vinegar Health Benefits

What will the kitchen be like without vinegar? For sure, the dishes would lack flavor and there are far too many recipes that you would not be able to prepare. Have you ever paused for a while to ask what your overall health would be like without vinegar? It is okay not to know the answer to this one because a lot of other people also do not realize the vinegar health benefits.

Aside from enhancing the taste of the meals that you prepare, vinegar also plays an integral role when it comes to maintaining your overall health. It is not just your taste buds which should be grateful for its existence because every single part of your body will benefit from it too.

Before you unveil the vinegar health benefits, it is important to understand first that it is the natural and healthy vinegar, like apple cider, which will give you positive results. Stay away from the ones which are concocted using commercial-grade chemicals and other harmful artificial flavoring.

Skin Remedy

Since ancient history, this has long been used as quick cure for various skin ailments. If you are overexposed to the sun and you have sunburn, bathing on vinegar will make you feel better. Aside from that, during the time when there are no beauty products yet, this is used as facial toner. The vinegar has to be diluted to water first to make it safe for the face and it should not be applied to areas that are too close to the eyes. Vinegar is also known to have antibacterial and antifungal effect. So for problems like athlete’s foot and itchiness, this would be the perfect solution. Some people even use it to eliminate their dandruff problems. Vinegar regulates the pH level of the scalp so dandruff would not worsen.

Cardiovascular Health

There are many vinegar health benefits for the cardiovascular system. It lowers the bad cholesterol level in the body which prevents heart attacks. Aside from that it also does well when it comes to lowering blood pressure.

Diabetes Control

Many studies have proven the vinegar health benefits when it comes to managing the symptoms and effects of diabetes. This has shown significant contribution for lowering postprandial glycemia or PPG. Because of that, it is easier to keep blood sugar on its ideal level and prevent diabetes from getting worse too quickly.

Quick Remedy for Stings

There is a scientific explanation why vinegar is the most recommended first aid for jellyfish stings. The main reason why jellyfish sting is so painful is because of nematocysts. Using vinegar on the affected area will contradict the painful effect of nematocysts. Aside from jellyfish stings, it is also great for bees and wasps stings. It almost instantly relieves the pain.

Promotes Healthy Digestive System

Some people not only include vinegar in the food that they prepare but also drink a tablespoon or two everyday. This is true especially for balsamic vinegar. This type of vinegar activates the pepsin activity within the digestive system. Because of that, the break down of food is faster and the body is able to absorb nutrients much more efficiently.