Vegetables

Guava Leaves: The Hidden Gem for Hair, Skin, and Health

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Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Guava Leaves: The Hidden Gem for Hair, Skin, and Health

Guava Leaves: The Hidden Gem for Hair, Skin, and Health

Guava Leaves and Tea

Did you know that guava leaves hold powerful medicinal properties beyond the delicious fruit? Packed with antioxidants, vitamins, and antibacterial agents, guava leaves have been used in natural remedies for centuries. They can boost hair growth, enhance skin health, and improve overall well-being.

Let’s dive into why guava leaves are the ultimate natural remedy you need to incorporate into your self-care routine! 🌱✨

🌟 Benefits of Guava Leaves

🦰 1. Guava Leaves for Hair Health

💚 Promotes Hair Growth – Rich in antioxidants and nutrients, guava leaves stimulate hair follicles and encourage stronger, longer hair.

💚 Prevents Hair Loss – Their antimicrobial properties help combat dandruff, scalp infections, and hair thinning.

💚 Strengthens Hair – Packed with vitamin B and C, guava leaves boost collagen production, making hair stronger and more resilient.

💡 How to Use: Rinse your hair with guava leaf water after shampooing to strengthen your strands naturally.

✨ 2. Guava Leaves for Skin Health

💚 Fights Acne and Blemishes – The antibacterial and anti-inflammatory properties of guava leaves help reduce acne, scars, and redness.

💚 Anti-Aging Benefits – Rich in antioxidants, guava leaves slow down skin aging, preventing wrinkles and fine lines.

💚 Soothes Skin Irritation – Guava leaves reduce itching, redness, and inflammation caused by eczema, rashes, and insect bites.

💡 How to Use: Apply a guava leaf face mask to brighten and heal your skin naturally.

💪 3. Guava Leaves for Overall Health

💚 Boosts Immunity – Loaded with vitamin C and antioxidants, guava leaves strengthen the immune system and fight infections.

💚 Aids Digestion – Helps relieve diarrhea, bloating, stomachaches, and indigestion.

💚 Regulates Blood Sugar – Studies show that guava leaf tea helps manage blood sugar levels, making it beneficial for diabetics.

💚 Supports Heart Health – Lowers bad cholesterol (LDL), improves blood circulation, and reduces the risk of cardiovascular diseases.

💡 How to Use: Drink guava leaf tea daily to support digestion, immunity, and heart health.

🍵 How to Use Guava Leaves

🫖 1. Guava Leaf Tea for Immunity & Digestion

✅ Ingredients:

  • 5–10 fresh guava leaves
  • 2 cups of water
  • Honey or lemon (optional)

🔹 Instructions:
1️⃣ Boil the guava leaves in water for 10–15 minutes.
2️⃣ Strain and let it cool slightly.
3️⃣ Add honey or lemon for taste.
4️⃣ Enjoy daily for better digestion, immunity, and detoxification.

💆 2. Guava Leaf Hair Rinse for Stronger Hair

✅ Ingredients:

  • 10–15 guava leaves
  • 1 liter of water

🔹 Instructions:
1️⃣ Boil guava leaves in water for 20 minutes.
2️⃣ Let it cool and strain the liquid.
3️⃣ Use as a final rinse after shampooing to reduce hair loss and strengthen hair.

🧖 3. Guava Leaf Face Mask for Clear Skin

✅ Ingredients:

  • 5–6 guava leaves (crushed into a paste)
  • 1 tablespoon honey

🔹 Instructions:
1️⃣ Mix the crushed leaves with honey to form a paste.
2️⃣ Apply to your face and leave on for 15–20 minutes.
3️⃣ Rinse with warm water for glowing, acne-free skin.

💡 Pro Tips for Using Guava Leaves

✔️ Use Fresh Leaves – Fresh guava leaves are more potent than dried ones.
✔️ Patch Test First – Always test on a small area before applying guava leaves to your skin or scalp.
✔️ Be Consistent – Regular use gives the best results, whether for hair, skin, or overall health.

🌱 Final Thoughts: Guava Leaves – A Natural Health Booster

Guava leaves are a powerful, affordable, and natural remedy for hair, skin, and health. Whether you’re using them to reduce hair fall, treat acne, or improve digestion, they are an essential addition to your wellness routine.

Instead of throwing them away, start using guava leaves for their incredible benefits! 🌿✨

Health Benefits of Tea: Green, Black, & White Tea

Types of Teas and Their Health Benefits

From green tea to hibiscus, from white tea to chamomile, teas are chock full of flavonoids and other healthy goodies.

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Tea is the most popular beverage in the world after water. It’s a simple preparation of pouring hot water over cured leaves of the Camellia sinensis plant. The first recording of tea described it as a medicinal beverage in China in the 3rdcentury AD. Merchants helped its popularity to spread quickly across continents. In the early 19th century, Great Britain popularized the concept of afternoon tea, a break from one’s routine in which tea is served alongside sandwiches and baked goods such as scones. The flavor of tea varies by where the tea leaves are harvested and how they are grown and processed. Black tea is the most popular worldwide, followed by green, oolong, and white tea. [1]

Herbal teas are not made from the Camellia plant but from dried herbs, spices, flowers, fruit, seeds, roots, or leaves of other plants; they do not typically contain caffeine as make traditional teas.

Regarded for thousands of years in the East as a key to good health, happiness, and wisdom, tea has caught the attention of researchers in the West, who are discovering the many health benefits of different types of teas.

Studies have found that some teas may help with cancer, heart disease, and diabetes; encourage weight loss; lower cholesterol, and bring about mental alertness. Tea also appears to have antimicrobial qualities.

“There doesn’t seem to be a downside to tea,” says American Dietetic Association spokeswoman Katherine Tallmadge, MA, RD, LD. “I think it’s a great alternative to coffee drinking. First, tea has less caffeine. It’s pretty well established that the compounds in tea – their flavonoids – are good for the heart and may reduce cancer.”

Although a lot of questions remain about how long tea needs to be steeped for the most benefit and how much you need to drink, nutritionists agree any tea is good tea. Still, they prefer brewed teas over bottled ones to avoid the extra calories and sweeteners.

Health Benefits of Tea: Green, Black, and White Tea

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries.

All these teas also have caffeine and theanine, which affect the brain and seem to heighten mental alertness.

The more processed the tea leaves, usually the less polyphenol content is. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea, but their antioxidizing power is still high.

Here’s what some studies have found about the potential health benefits of tea:

  • Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries; burn fat, counteract oxidative stress on the brain; reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
  • Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect the lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
  • White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
  • Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.

Health Benefits of Tea: Herbal Teas

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Made from herbs, fruits, seeds, or roots steeped in hot water, herbal teas have lower concentrations of antioxidants than green, white, black, and oolong teas. Their chemical compositions vary widely depending on the plant used.

Varieties include ginger, ginkgo Biloba, ginseng, hibiscus, jasmine, rosehip, mint, rooibos (red tea), chamomile, and echinacea.

Limited research has been done on the health benefits of herbal teas, but claims that they help to shed pounds, stave off colds, and bring on restful sleep are largely unsupported.

Here are some findings:

  • Chamomile tea: Its antioxidants may help prevent complications from diabetes, like loss of vision and nerve and kidney damage, and stunt the growth of cancer cells.
  • Echinacea: Often touted as a way to fight the common cold, the research on echinacea has been inconclusive.
  • Hibiscus: A small study found that drinking three cups of hibiscus tea daily lowered blood pressure in people with modestly elevated levels.
  • Rooibos (red tea): A South African herb that is fermented. Although it has flavonoids with cancer-fighting properties, medical studies have been limited.

Health Benefits of Tea: Instant teas

Instant tea may contain very few amounts of actual tea and plenty of sugars or artificial sweeteners. For health’s sake, check out the ingredients on the label.

Can Tea Be Bad for Your Health?

Most teas are benign, but the FDA has issued warnings about so-called dieter’s teas that contain senna, aloe, buckthorn, and other plant-derived laxatives.

The agency also warns consumers to be wary of herb-containing supplements that claim to kill pain and fight cancer. None of the claims is backed by science, and some of the herbs have led to bowel problems, liver and kidney damage, and even death.

The FDA cautions against taking supplements that include:

  • Comfrey
  • Ephedra
  • Willow bark
  • Germander
  • Lobelia
  • Chaparral

These cautions aside, nutritionists say to drink up and enjoy the health benefits of tea.

“You want to incorporate healthy beverages in your diet on a more regular basis to benefit from these health-promoting properties,” says Diane L. McKay, Ph.D., a Tufts University scientist who studies antioxidants. “It’s not just about the foods; it’s about what you drink, as well, that can contribute to your health.”

Source Of 

  • Caffeine (traditional teas, not herbal)
  • Polyphenols
    • Flavonols – myricetin, quercetin, kaempferol
    • Theaflavins – formed when black tea leaves are oxidized
    • Catechins – found in green tea; epigallocatechin-3 gallate (EGCG) is the main form

Most traditional teas do not contain a significant amount of nutrients but are rich in polyphenols. These are plant chemicals that give teas their distinct flavor and aroma and may have health-promoting properties.

Tea and Health

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Animal studies suggest potential health benefits of tea due to its high polyphenol content. Human studies have generally been less conclusive yet show promise. Observational research has found that tea consumption of 2-3 cups daily is associated with a reduced risk of premature death, heart disease, stroke, and type 2 diabetes. [2] However, there may be an increased risk of esophageal and stomach cancers from drinking tea that is too hot (more than 131-140° F [55-60° C]). [2,3] Randomized controlled trials are needed to confirm if these healthful and harmful associations are causal. In the meantime, there appears to be little risk associated with drinking tea except for frequent consumption of very hot tea. So pick a color, let it cool, and enjoy a cup!

Spotlight on tea and antioxidants

Polyphenols, or flavonoids, are likely a key component of what makes tea a healthful drink. These chemical compounds act as antioxidants, which control the damaging effects of free radicals in the body. Free radicals can alter DNA by stealing its electrons, and this mutated DNA can increase LDL cholesterol or alter cell membrane traffic—both harmful to our health. Though green tea is often believed to be richer in polyphenols than black or oolong (red) teas, studies show that—with the exception of decaffeinated tea—all plain teas have about the same levels of these chemicals, albeit in different proportions. Green tea is richest in epigallocatechin-3 gallate, whereas black tea is richest in theaflavins; research has shown that both can exert health benefits. Herbal teas contain polyphenols as well but will vary highly depending on their plant origin.

Indeed, one reason for conflicting results in observational studies may be the wide variations in tea types with varying flavonoid content. [4] Where the tea leaves are grown, the specific blend of tea leaves, type of processing, and addition of ingredients such as milk, honey, and lemon can alter specific flavonoid content. How accurately people report their tea intake (e.g., type, amount, brew strength) and their overall diet (e.g., do they eat other foods rich in flavonoids?) are other factors that need to be clarified as they can affect study results. For example:

  • Some research suggests that the protein and possibly the fat in milk may reduce the antioxidant capacity of tea. [5] Flavonoids are known to “deactivate” when binding to proteins, so this theory makes scientific sense. [6]
  • One study that analyzed the effects of adding skimmed, semi-skimmed, and whole milk to tea concluded that skimmed milk significantly reduced the antioxidant capacity of tea. Higher-fat milk also reduced the antioxidant capacity of tea, but to a lesser degree. [7] All said, in practice, it’s important to keep in mind that tea—even tea with a splash of milk—can be a healthful drink.

Cardiovascular disease

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

A Cochrane review found very few large, long-term studies that examined green or black tea for the primary prevention of cardiovascular disease. The authors noted that tea appears to show favorable effects on cardiovascular risk factors based on the available evidence, but this is based on only a modest number of small, short-term clinical trials, so firm conclusions cannot be made. [8]

  • Stroke and mortality—Polyphenols, the antioxidants abundant in tea, have been shown to reduce the risk of death due to cardiovascular disease [9], including stroke. [7,10] In one study of 77,000 Japanese men and women, green tea and oolong tea consumption were linked with a lower risk of death from cardiovascular disease. [11] Another cohort of 82,369 Japanese men and women followed for an average of 13 years found that those who drank 2-3 cups of green tea daily had a 14% reduced risk of stroke, and drinking four or more cups daily was associated with a 20% reduced risk. [12] Other large-scale studies show that black tea may contribute to heart health, [13] with research suggesting that drinking at least 3 cups of either black or green tea a day appears to reduce the risk of stroke by 21%. [14]
  • High blood pressure—Tea flavonoids may help to keep the lining of blood vessels smooth and elastic. In a study of green and oolong tea consumption, regular consumption for one year reduced the risk of developing hypertension. [15] Long-term regular consumption of black tea has also been shown to lower blood pressure. [16] A meta-analysis that combined the results of 14 randomized controlled trials found that green tea extracts produced a small reduction in blood pressure in overweight and obese adults, though the authors noted that the trials included a small number of participants, and therefore strong conclusions could not be drawn. [17]
  • Cholesterol—Tea flavonoids have antioxidant properties that may prevent the oxidation of LDL cholesterol particles that could lead to inflammation and the hardening of arteries. However, there is still a lack of consistent evidence in human studies showing a benefit. A meta-analysis of 15 randomized controlled trials found no significant effect of black tea on cholesterol levels (including total cholesterol, LDL, and cholesterol) in both healthy subjects and people with coronary artery disease. [18] Two separate meta-analyses of randomized controlled trials looking at tea intake and cholesterol levels found that both black and green tea lowered LDL blood cholesterol levels (as measured in milligrams per deciliter [mg/dL]). With green tea consumption, fasting total cholesterol and LDL cholesterol were significantly lowered by 7 mg/dL and 2 mg/dL, respectively. Black tea reduced LDL cholesterol by almost 5 mg/dL. However, the authors acknowledged that most of the studies included were of low quality, with short study durations and a small number of participants. [19,20]

Cancer

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Epigallocatechin-3-gallate (EGCG) in green tea has been shown in animal and cell studies to prevent the growth of cancer cells and cause them to die. [1] Green and black tea extracts have been shown in animal studies to reduce the risk or delay the progression of cancer. [21] Green tea might also have a positive effect in reducing the risk of breast, ovarian, prostate, and endometrial cancers, though the evidence is limited. [22] A meta-analysis of 41 prospective studies found no decreased risk of five cancers (breast, colorectal, liver, prostate, stomach) with black tea intake (about 3 cups daily). [21] Overall, human studies about tea and cancer are limited, and results are inconsistent. Learn more about cancer and antioxidants.

A positive association has been found between drinking hot tea and a greater risk of esophageal cancer. It is believed that very hot beverages may cause cell injury that could lead to cancer. [3] Studies showing this association with tea have been largely in Asia and the Middle East. There is less evidence in Western populations, where beverages, including coffee and tea, are usually consumed at more moderate temperatures. Westerners also may add milk or cream to very hot beverages, immediately lowering the temperature. A meta-analysis of 16 case-control studies conducted in China, India, Iran, and other countries in Europe and South America found an association between increased risk of esophageal cancer with higher consumption of both very hot beverages and foods. [23] It appears that cancer risk of this type is directly linked to temperature rather than a specific component of the food or beverage.

A large prospective study of 50,045 Iranian men and women followed for about ten years found a 90% increased risk of esophageal cancer when comparing those drinking “very hot” versus “cold/lukewarm” tea. It also found that the shorter time from pouring the tea into a cup to drinking it was associated with increased risk. In May 2016, after a review of available research, the International Agency for Research on Cancer (IARC) concluded that “drinking very hot beverages above 65 C (140 F)” is “probably carcinogenic.” [3] They acknowledged certain limitations of existing studies that precluded listing a “carcinogenic” label, one being that data on the actual temperature of tea are self-reported, in which the perception of “hot” may vary among ethnicities and populations.

In 2018, a large cohort study of 456,155 men and women in China followed for a median of nine years found that participants who drank burning-hot tea daily along with excessive alcohol had five times the risk of developing esophageal cancer than those who drank less of both beverages. Those who drank burning-hot tea daily and smoked tobacco had double the risk of developing this cancer. [24]

Is decaffeinated tea healthy?

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.

Decaffeinated tea is an option if you enjoy the flavor and experience of tea but are sensitive to caffeine. People have varying sensitivity to caffeine, but it is classified as a stimulant that has the potential to affect the nervous system and heart rate and causes jitteriness. In general, traditional teas already have about half the caffeine of coffee and even less if the brewing time is shorter.

To decaffeinate tea, there are different methods. One process uses an organic chemical solvent (either ethyl acetate or methylene chloride) that also removes most of the tea’s polyphenols. The residual amount of the chemical after processing is minimal to none, and no research has shown negative health effects. Another method called “effervescence” uses water and carbon dioxide, which retains the majority of polyphenols. Both methods apply the chemical or gas onto moistened tea leaves, which bond to the caffeine; when the leaves are dried, the caffeine evaporates along with the solvent/gas. If you wish to know which processing method is used, check the package label or contact the manufacturer.

Herbal teas are naturally caffeine-free and do not undergo a decaffeination process.

Most research looks at the health effects of traditional teas, not decaffeinated. Decaffeinated tea may lose polyphenols that are associated with health benefits, depending on the processing method. Polyphenol content varies widely among teas even before the decaffeinated process, so it is hard to know the exact amount that remains. Regardless of the decaffeination type, tea is still considered a healthful beverage choice.

Purchase 

If you visit a tea shop, you may be surprised and overwhelmed by just how many different teas exist! Traditional teas originating from the Camellia sinensis plant include black, white, green, yellow, oolong, and yerba mate, all of which contain caffeine. Black tea is made by crushing and drying fresh tea leaves and allowing them to ferment, which oxidizes the leaves and changes their color and flavor. Oolong tea is partly fermented, and green tea undergoes no fermentation. Matcha is a special form of green tea in which the dried leaves are ground into a fine powder.

Decaffeinated teas have been processed to remove most of the naturally occurring caffeine from the leaves. They may still contain trace amounts of caffeine. This is done by using carbon dioxide, ethyl acetate, methylene chloride, or water processing.

Herbal teas that are naturally caffeine-free include chamomile, peppermint, vanilla, turmeric, ginger, and fruit essence teas. They may have notes of floral, fruit, mint, spice, grassiness, sweetness, or bitterness. The varieties are wide, and the choice is completely up to your personal preferences.

Teas are packaged in tea bags, tea sachets, or as loose-leaf. Loose-leaf teas sold in tin canisters or sacks allow you to control how much tea to use, using more to create a stronger flavor or less for more mellowness. Tea bags and sachets hold a standard amount of leaves for optimum flavor and are portable.

Store

There are five elements to avoid to keep the tea as fresh as possible: light, heat, moisture, odor, and air. Tea bags should be stored in their original container or placed in a sealed plastic bin. Loose-leaf teas should be stored in an airtight container. Place all teas in a dark cupboard at a consistent room temperature. Tea tends to absorb odors from food and even other strongly scented teas, so keep them separate. Freezing and refrigerating are not recommended, as the moisture introduced can degrade the tea.

If unopened, tea will last about one year beyond the “best by” date. After opening, packaged and loose-leaf teas last about one year. However, some black and oolong teas can last up to two years, and more delicate teas may last only six months. The flavor is your best guide to determining how long to keep a tea in your cupboard.

Make

Avoid purchasing expensive bottled teas or teas from shops that contain added sweeteners. To enjoy the maximum benefits of drinking tea, consider brewing your own at home. You can serve it hot or make a pitcher of home-brewed iced tea during warmer months.

Black and oolong teas are generally steeped in hot or boiling water (about 210º F) and brewed for about 4-5 minutes. Green tea is steeped at a slightly lower temperature of 180º F for 4-15 minutes. The longer the tea steeps, the stronger the flavor with bitter notes.

Additives of sugar, cream, or milk can reduce the polyphenol content of tea. For the greatest health benefits, try serving tea plain or without too many additives. A dash of vanilla or cinnamon can mimic sweetness. Some fruit-flavored herbal teas taste naturally sweet to the palate without added sweeteners.

Did You Know?

  • What western coffeehouses commonly refer to as “chai” is more accurately called “masala chai” or “spiced tea” (“chai” is simply the Hindi word for “tea”). The recipe for this beverage has varied widely across time and place, but today is often made from black tea mixed with spices like cinnamon, cardamom, cloves, ginger, and peppercorns and served with milk and sweetener.
  • Japan has a rich tea culture, best known for the ceremonial preparation and drinking of green tea. A traditional Japanese tea ceremony, also called “the way of tea” (茶道 [sadō or chadō] or 茶の湯 [chanoyu]) can take up to multiple hours!
  • Some advertisements claim that tea can speed weight loss, but research on the effects of green tea and fat reduction has shown little promise of weight loss benefits. [25,26] Moreover, it’s best to skip any so-called “weight loss” teas that may contain potentially harmful substances such as laxatives.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
Tea is a name given to a lot of brews, but purists consider only green tea, black tea, and white tea. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids.
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References

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  8. Hartley L, Flowers N, Holmes J, Clarke A, Stranges S, Hooper L, Rees K. Green and black tea for the primary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. 2013(6).
  9. Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA. 2006;296:1255-65.
  10. Larsson SC, Virtamo J, Wolk A. Black tea consumption and risk of stroke in women and men. Ann Epidemiol. 2013;23:157-60.
  11. Mineharu Y, Koizumi A, Wada Y, et al. Coffee, green tea, black tea and oolong tea consumption and risk of mortality from cardiovascular disease in Japanese men and women. J Epidemiol Community Health. 2011;65:230-40.
  12. Kokubo Y, Iso H, Saito I, Yamagishi K, Yatsuya H, Ishihara J, Inoue M, Tsugane S. The impact of green tea and coffee consumption on the reduced risk of stroke incidence in Japanese population: the Japan public health center-based study cohort. Stroke. 2013 May;44(5):1369-74.
  13. Arab L, Liu W, Elashoff D. Green and black tea consumption and risk of stroke: a meta-analysis. Stroke. 2009;40:1786-92.
  14. Nechuta S, Shu XO, Li HL, et al. Prospective cohort study of tea consumption and risk of digestive system cancers: results from the Shanghai Women’s Health Study. Am J Clin Nutr. 2012;96:1056-63.
  15. Yang YC, Lu FH, Wu JS, Wu CH, Chang CJ. The protective effect of habitual tea consumption on hypertension. Arch Intern Med. 2004;164:1534-40.
  16. Hodgson JM, Puddey IB, Woodman RJ, et al. Effects of black tea on blood pressure: a randomized controlled trial. Arch Intern Med. 2012;172:186-8.
  17. Li G, Zhang Y, Thabane L, Mbuagbaw L, Liu A, Levine MA, Holbrook A. Effect of green tea supplementation on blood pressure among overweight and obese adults: a systematic review and meta-analysis. Journal of hypertension. 2015 Feb 1;33(2):243-54.
  18. Wang D, Chen C, Wang Y, Liu J, Lin R. Effect of black tea consumption on blood cholesterol: a meta-analysis of 15 randomized controlled trials. PLoS One. 2014 Sep 19;9(9):e107711.
  19. Zheng XX, Xu YL, Li SH, Liu XX, Hui R, Huang XH. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. The American journal of clinical nutrition. 2011 Jun 27;94(2):601-10.
  20. Zhao Y, Asimi S, Wu K, Zheng J, Li D. Black tea consumption and serum cholesterol concentration: Systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition. 2015 Aug 1;34(4):612-9.
  21. Yu F, Jin Z, Jiang H, Xiang C, Tang J, Li T, He J. Tea consumption and the risk of five major cancers: a dose–response meta-analysis of prospective studies. BMC Cancer. 2014 Dec;14(1):197.
  22. Johnson R, Bryant S, Huntley AL. Green tea and green tea catechin extracts: an overview of the clinical evidence. Maturitas. 2012;73:280-7.
  23. Andrici J, Eslick GD. Hot food and beverage consumption and the risk of esophageal cancer: a meta-analysis. American journal of preventive medicine. 2015 Dec 1;49(6):952-60.
  24. Yu C, Tang H, Guo Y, Bian Z, Yang L, Chen Y, Tang A, Zhou X, Yang X, Chen J, Chen Z. Hot tea consumption and its interactions with alcohol and tobacco use on the risk for esophageal cancer: a population-based cohort study. Annals of internal medicine. 2018 Apr 3;168(7):489-97.
  25. Jurgens TM, Whelan AM, Killian L, Doucette S, Kirk S, Foy E. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012;12:CD008650.
  26. Wharton S, Bonder R, Jeffery A, Christensen RA. The safety and effectiveness of commonly-marketed natural supplements for weight loss in populations with obesity: A critical review of the literature from 2006 to 2016. Critical reviews in food science and nutrition. 2019 Mar 14:1-7.
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Mavuno Harvest Dried Banana Chips Fruit Snacks | Organic Dried Banana | Healthy Snacks for Kids & Adults | Unsweetened Banana Chips | Gluten Free Snack | Vegan, Non GMO, Direct Trade | 1 Pound Bag
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Made in Nature | Organic Dried Chewy Banana Slices | Non-GMO, Unsulfured Vegan Snack | 12oz Bag (Pack of 1)
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Premier Protein Shake, Bananas & Cream, 30g Protein, 1g Sugar, 24 Vitamins & Minerals, Nutrients to Support Immune Health, 12 Pack, 138.0 Fl Oz
Banatrol Natural Anti-Diarrheal with Prebiotics, Relief for IBS, Recurring Diarrhea, Clinically Supported Medical Food, Non-Constipating, 28 Servings (Banana)
Genceutic Naturals Plant Head Protein Naturally Flavored Best Tasting Banana Raw Vegan Vegetarian Protein Dietary Supplement Gluten Soy Dairy GMO Free – 30 Servings (1.8 Pounds)

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Brussels Sprouts and Health Benefits

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Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts

Brussels Sprouts and Its Most Important Health Benefits

Brussels Sprouts Brussels Sprout, Brussels sprouts are named after Brussels, Belgium, where it is believed they were first widely cultivated in the 16th century. Sometimes called mini cabbages, they have appeared on “most hated vegetable” lists due to their potentially bitter flavors caused by sulfur-containing compounds. Overcooking the vegetable, particularly by boiling, will intensify any bitter flavors and unpleasant odors. However, when properly cooked and seasoned, Brussels sprouts offer a natural, nutty sweetness. Brussels Sprouts Brussels Sprout easy to cook.

In the U.S. the majority of Brussels sprouts are grown in California, though they can likely be found at your local farmers markets. They are available throughout the year but peak growing season is in the fall through early spring.

Source Of

  • Vitamin C
  • Vitamin K
  • Folate
  • Carotenoids (beta-carotene, lutein, zeaxanthin)
  • Fiber
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts

Serve

  • Add 1 cup of shaved Brussels sprouts to any salad, soup, or stew.
  • Mix cooked Brussels sprouts with nuts (sliced almonds, walnuts, or pecans) and dried fruit (currants, raisins, or diced apricots).
  • Season cooked Brussels sprouts:
    • Drizzle with olive or sesame oil and a squeeze of lemon juice
    • Sprinkle a finely grated tangy cheese such as Parmesan or Pecorino
    • Drizzle with a combination of ¼ cup of balsamic vinegar and 1-2 tablespoons honey or maple syrup
    • Garnish with basic, chives, parsley, or thyme
  • Brussels sprout chips: Peel away single leaves of Brussels sprouts and arrange on a baking sheet lined with parchment paper or foil. Drizzle with olive oil and roast at 375 F for 15-20 minutes or until browned and crispy.
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts
Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight.
Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight.
Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight.
Brussels Sprouts and Its Most Important Health Benefits Roasted Brussels Sprouts

Brussels Sprouts and Health

Chemical conversion of glucosinolate to isothiocyanate in Brussels sprouts

Brussels sprouts fall into the Brassica oleracea family of cruciferous vegetables that also includes broccoli, cauliflower, cabbage, kale, and collard greens. Cruciferous vegetables contain a sulfur-containing phytochemical called glucosinolate, which is responsible for the distinctive odor and bitter flavor. Cooking and digestion break down glucosinolates into compounds called isothiocyanates that have been researched for their anti-cancer effects, such as protecting cells from DNA damage and preventing new blood vessels from growing in tumor cells.[1-3]  However, there is no direct evidence that Brussels sprouts have anti-cancer effects in humans, and some evidence has suggested that they may increase the risk of pancreatic cancer.[4] While we wait for further evidence, it makes sense to eat them no more than once per week, varying our diet with the many options of cruciferous vegetables such as broccoli, cabbage, and cauliflower.

Make

Purchase Brussels sprouts that are bright green with tightly compacted leaves. Yellow or wilted leaves are signs of aging and deterioration. They can last 3 to 5 weeks at a freezing temperature of 32 F, and about 1 to 2 weeks refrigerated. Longer storage may cause discoloration, black spots on the leaves, wilting, and decay.[5] Older Brussels sprouts also tend to produce stronger odors.

guy-crosby-30-1

Rinse Brussels sprouts under cool running water to remove any debris. Slice off the tough bottom stems and remove any outer discolored leaves.

Roasted: Halve the Brussels sprouts and arrange cut-side-down in a single layer on a baking sheet lined with parchment paper or in a baking dish. Drizzle with olive oil and pinch of salt. Roast in a preheated oven at 400 F until browned on the exterior and tender on the inside. Smaller Brussels sprouts (about 1” in diameter) should be roasted for 18 minutes, while those 1.5” in diameter or larger may take 20-25 minutes. (Learn more about the science behind roasting cruciferous vegetables.)

Steamed: Fill the bottom of a pot with 2 inches of water. Cover and bring to a boil. Place cleaned and trimmed Brussels sprouts in a steamer basket and insert into the pot. Turn heat to medium, cover pot, and allow to cook for 6-8 minutes or until just tender. Allow steam to escape by uncovering pot every few minutes to release the strong sulfur compounds.

Shaved: Slice Brussels sprouts in half lengthwise. With cut side down, slice into thin rounds and then separate the leaves into shreds with your fingers. These can be used in salads or a quick sauté with a little olive oil.

Food and Nutrition: What Everyone Needs to Know

Cardiovascular Disease

“Broccoli, Brussels sprouts and cabbage are not just a good source of vitamins and minerals, but they are also loaded with properties that help prevent heart attack or stroke in older women, say researchers.”

Digestive Health

“Eating Brussels sprouts along with other good sources of fiber — like other vegetables, fruits, and whole grains — can help you meet your fiber needs. Summary: Brussels sprouts are high in fiber, which can promote regularity, support digestive health, and reduce the risk of heart disease and diabetes.”

Weight Control

“Brussel sprouts are high in calcium, potassium and has zero saturated fat. So, load up on these sprouts to lose weight. Make sure you don’t overcook your Brussel sprouts, as they tend to lose their vitamin C content very easily. A part of the cruciferous family, cauliflower is quite beneficial for weight loss.”

Roasted Brussels Sprouts

If the idea of eating Brussels sprouts makes you want to run the opposite direction, I encourage you to try this recipe immediately. These Roasted Brussels Sprouts are nothing like the mushy, soggy, green little blobs that you remember rejecting as a child (trust me, I used to push them away too). They are deliciously crispy, richly caramelized, and almost sweet. Don’t be surprised when you find yourself eating these tasty morsels straight off the sheet pan like they’re candy!

Unbroken: A World War II Story of Survival, Resilience, and Redemption

Did You Know?

  • Some grocery stores sell Brussels sprouts attached to their tall stalks. They not only look grand but help to prolong freshness as the stalks nourish the sprouts post-harvest and help to retain their moisture longer than loose sprouts.

References

  1. de Figueiredo SM, Binda NS, Nogueira-Machado JA, Vieira-Filho SA, Caligiorne RB. The antioxidant properties of organosulfur compounds (sulforaphane). Recent Pat Endocr Metab Immune Drug Discov. 2015;9:24-39.
  2. Fuentes F, Paredes-Gonzalez X, Kong AT. Dietary Glucosinolates Sulforaphane, Phenethyl Isothiocyanate, Indole-3-Carbinol/3,3′-Diindolylmethane: Anti-Oxidative Stress/Inflammation, Nrf2, Epigenetics/Epigenomics and In Vivo Cancer Chemopreventive Efficacy. Curr Pharmacol Rep. 2015;1:179-96.
  3. Clarke JD, Dashwood RH, Ho E. Multi-targeted prevention of cancer by sulforaphane. Cancer Lett. 2008;269:291-304.
  4. Koushik A, Spiegelman D, Albanes D, et al. Intake of fruits and vegetables and risk of pancreatic cancer in a pooled analysis of 14 cohort studies. Am J Epidemiol. 2012;176:373-86.
  5. USDA. Brussels Sprouts: Agricultural Research Service. http://www.ba.ars.usda.gov/hb66/brussels.pdf.
  6. Journal of Ethnopharmacology. 2015 Feb 3;160:149-63.
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Mavuno Harvest Organic Dried Fruit Variety Pack | Dried Mango, Papaya, Pineapple, Banana, Jackfruit, & Tropical Mix | Healthy, Vegan, No Sugar Added, Non GMO Snacks for Kids & Adults | 2 Ounce, 6 Pack
GERBS Sweetened Banana Chip Slices 2 Pounds | Freshly made & sealed in Re-Closeable Bag | Top 14 Food Allergy Free | Suflur Dioxide Free | Excellent Source of Potassium & Magnesium | Great for anytime snacking | Vegan, Kosher | Gluten, Peanut, Tree Nut Free
Organic Banana Powder - Fruit Supplement For Smoothies, Desserts, Drinks, Baking, Cooking - Dried Superfood For Long Term Food Storage - Raw, Non GMO, Gluten Free, Vegan, Kosher - 1 lb
NATIERRA Nature's All Foods Organic Freeze-Dried Bananas | Non-GMO & Vegan | 2.5 Ounce
Mooala – Organic Original Bananamilk, 1L (Pack of 6) – Shelf-Stable, Non-Dairy, Nut-Free, Gluten-Free, Plant-Based Beverage with No Added Sugar
That's it Apple + Banana 100% Natural Real Fruit Bar, Best High Fiber Vegan, Gluten Free Healthy Snack, Paleo for Children & Adults, Non GMO Sugar-Free, No Preservatives Energy Food (12 Pack)
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Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Bananas Health Benefits

by
bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.
bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.
bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.

The Most Important Health Benefits of Banana You Should Know

There’s a bit of confusion surrounding bananas. Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of “5 Worst Foods.” Unfavorable claims suggest that bananas cause weight gain and constipation. An article from 1917 published in the Journal of the American Medical Association defended the nutritional value of bananas, citing rumored beliefs during that time: “The banana is a cause of indigestion and a treacherous dietary component…” [1]

The scientific name for banana is Musa, from the Musaceae family of flowering tropical plants, which distinctively showcases the banana fruit clustered at the top of the plant. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. and Europe. Despite some negative attention, bananas are nutritious and may even carry the title of the first “Superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and treatment for celiac disease.

Source Of 

One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. 

Types

  • Banana (Cavendish) – Sometimes classified as a “dessert banana,” this classic type is mildly sweet when ripe. Choose bananas with green or clear yellow peels without bruising. The ripening process will change the peel from being thick and stiff to thin and more flexible, with brown spots surfacing until the entire peel darkens. For the best flavor, wait until the banana is golden yellow with a few brown spots. With continued ripening, the entire peel turns brownish-black and the pulp begins to ferment and soften further while losing sweetness.

The following are other banana varieties less commonly available in the U.S.

  • Plantain (Green Banana) – Larger, starchier, and less-sweet version of Musa that is often used for cooking. When green, the plantain is unripe with a neutral flavor and firm flesh. In certain tropical regions including Central America, Africa, and the Philippines, the plantain is a major source of carbohydrate that is fried, boiled, or baked in a wide variety of dishes. If allowed to mature, the skin will yellow and develop a slightly sweet flavor that may be eaten raw or cooked.
  • Red Banana – This variety is shorter and plumper than the Cavendish variety with a dark reddish-purple hue. A ripe red banana will be creamy and often sweeter than Cavendish bananas.
  • Lady Finger – Thinner and slightly shorter than the Cavendish bananas, they are sweeter and eaten raw or as dessert.
Bananas Health Benefits, bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.
bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.
bananas are nutritious and may even carry the title of the first “superfood,” endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease.

Storage

  • Store at room temperature away from direct sunlight.
  • Do not refrigerate green bananas as this can disrupt normal ripening.
  • To speed up ripening, store in a brown paper bag or place near ripe fruit, which emits ethylene gas that causes ripening. On the flipside, if you wish to slow ripening, store bananas away from other ripe bananas or fruits. Do not store in plastic bags as this traps excess moisture and may promote rotting.
  • Banana “trees” or hangers help expose a cluster of bananas to an even amount of oxygen, and promote gradual ripening by preventing excess pressure and moisture from collecting on the bananas at the bottom of the cluster.
  • Fully ripe golden yellow bananas may be stored in the refrigerator in a sealed produce drawer. Refrigeration will preserve the flavor for another week, even if the peels continue to darken.
  • If the banana peel has ripened to a mostly brown color, remove the peel and chop or mash the pulp to include in baked goods or freeze to be added into smoothies.

Preper

  • Slice ripe banana into a fruit salad. Squeeze a bit of acid like apple cider vinegar, orange juice, lime, or lemon onto the bananas to prevent darkening too quickly.
  • Substitute an equal amount of mashed banana for butter for dense baked goods like muffins, quick breads, and cookies. Using banana may cause the product to bake faster, so check for doneness several minutes earlier than usual or reduce the oven temperature by 25°F. The bananas will also add sweetness, so reduce the amount of added sugar in the recipe by one-quarter to one-half.
  • For a frozen treat, slice a peeled ripe banana in half (in the middle) and insert a popsicle stick or skewer into the flat end. Dip banana into yogurt and coat evenly; sprinkle with nuts, chopped dried fruit, cinnamon, or other favorite toppings and freeze for several hours.
  • For an easy dairy-free ice cream alternative, peel, chop, and freeze two medium bananas. Place into a blender or food processor and add a few tablespoons of liquid (water, dairy or plant milk, or coconut water). Blend until smooth. Add extra liquid if additional creaminess is desired. For a different flavor, add 1-2 tablespoons unsweetened cocoa powder or nut/seed butter, a splash of vanilla extract and cinnamon, or ½ cup frozen berries.

 

Food and Nutrition: What Everyone Needs to Know

Cardiovascular Disease

Bananas are an excellent source of potassium, a vital mineral and electrolyte in the body that carries a small electrical charge. These charges cause nerve cells to send out signals for the heart to beat regularly and muscles to contract. Potassium is also needed to maintain a healthy balance of water in cells, and offsets the effects of excess dietary sodium. An imbalance in the diet of too little potassium and too much sodium can lead to high blood pressure. Excessive sodium can lead to a buildup of fluid in the blood, placing pressure on the walls of blood vessels and eventually causing damage. Potassium helps the body to flush out extra sodium in the urine, and eases tension in blood vessel walls. Bananas, rich in potassium and fiber and low in sodium, are an important component of heart-healthy diets like DASH (Dietary Approaches to Stop Hypertension) that aims for about 4,700 mg dietary potassium daily.

Digestive Health

Bananas are included in the BRAT diet (an acronym for Bananas, Rice, Applesauce, Toast), a once commonly prescribed regimen for patients with diarrhea or who required a bland, easy-to-digest diet after stomach ailments. Not just easy to eat, bananas can help replete electrolytes like potassium that are lost with diarrhea or vomiting, and contain resistant starch (especially if using cooked less-ripe green bananas) that may support gut healing.

Unripe bananas contain resistant starch, a type of carbohydrate that “resists” digestion in the small intestine. It is absorbed slowly and does not cause sharp rises in blood sugar. The starch acts as food for the growth of beneficial microbes in the digestive tract. Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. Clinical studies have shown the potential use of SCFA in the treatment of ulcerative colitis, Crohn’s disease, and antibiotic-associated diarrhea. [2]

Weight Control

There is no evidence that bananas contribute to weight gain, despite popular belief. In an analysis of three large prospective cohort studies, researchers looked for associations between reported intakes of specific fruits and vegetables and weight changes in 133,468 U.S. men and women followed for up to 24 years. [3] The results were adjusted to account for other factors that can contribute to weight changes like smoking and physical activity. Though higher intakes of apples, pears, and berries tended to more strongly show a link to less weight gain over time, bananas were also associated with less weight gain.

Whole Wheat Banana Nut Muffins

These are 100 percent whole wheat muffins. The yogurt helps develop the delicate texture and the toasted walnuts combined with the walnut oil provide an appealing flavor and texture. If you don’t have walnut oil, just use all canola oil. You can enjoy these muffins warm or cool, but the banana flavor intensifies when the muffins cool to room temperature.

Unbroken: A World War II Story of Survival, Resilience, and Redemption

Did You Know?

  • In many countries, banana and plantain leaves are recycled as food wrappers, such as to hold tamales and meats. They are also used to cover or wrap various foods while cooking to help seal in flavor.
  • Banana peels contain plant chemicals in the form of antioxidants, and have long been used in traditional and folk medicine as an antiseptic and anti-inflammatory to promote wound healing such as for bug bites, minor burns, and sunburns. [4] As a simple home remedy, the inside of the banana peel is pressed on a wound for several minutes.

References

  1. The Banana Again. JAMA. 1917;6923:1972– 1974
  2. den Besten G, van Eunen K, Groen AK, Venema K, Reijngoud DJ, Bakker BM. The role of short-chain fatty acids in the interplay between diet, gut microbiota and host energy metabolism. Journal of lipid research. 2013 Jul 2:jlr-R036012.
  3. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.
  4. Pereira A, Maraschin M. Banana (Musa spp) from peel to pulp: ethnopharmacology, source of bioactive compounds and its relevance for human health. Journal of Ethnopharmacology. 2015 Feb 3;160:149-63.
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Pre Workout Powder L-Arginine 5000mg L-Citrulline 1000mg Supplement - Nitric Oxide Booster – Creatine, Beta Alanine, Caffeine for PreWorkout Energy - Strawberry Banana – 420g - BlueEarth Company
Premier Protein Shake, Bananas & Cream, 30g Protein, 1g Sugar, 24 Vitamins & Minerals, Nutrients to Support Immune Health, 12 Pack, 138.0 Fl Oz
Banatrol Natural Anti-Diarrheal with Prebiotics, Relief for IBS, Recurring Diarrhea, Clinically Supported Medical Food, Non-Constipating, 28 Servings (Banana)
Genceutic Naturals Plant Head Protein Naturally Flavored Best Tasting Banana Raw Vegan Vegetarian Protein Dietary Supplement Gluten Soy Dairy GMO Free – 30 Servings (1.8 Pounds)
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Mavuno Harvest Organic Dried Fruit Variety Pack | Dried Mango, Papaya, Pineapple, Banana, Jackfruit, & Tropical Mix | Healthy, Vegan, No Sugar Added, Non GMO Snacks for Kids & Adults | 2 Ounce, 6 Pack
GERBS Sweetened Banana Chip Slices 2 Pounds | Freshly made & sealed in Re-Closeable Bag | Top 14 Food Allergy Free | Suflur Dioxide Free | Excellent Source of Potassium & Magnesium | Great for anytime snacking | Vegan, Kosher | Gluten, Peanut, Tree Nut Free
Organic Banana Powder - Fruit Supplement For Smoothies, Desserts, Drinks, Baking, Cooking - Dried Superfood For Long Term Food Storage - Raw, Non GMO, Gluten Free, Vegan, Kosher - 1 lb
NATIERRA Nature's All Foods Organic Freeze-Dried Bananas | Non-GMO & Vegan | 2.5 Ounce
Mooala – Organic Original Bananamilk, 1L (Pack of 6) – Shelf-Stable, Non-Dairy, Nut-Free, Gluten-Free, Plant-Based Beverage with No Added Sugar
That's it Apple + Banana 100% Natural Real Fruit Bar, Best High Fiber Vegan, Gluten Free Healthy Snack, Paleo for Children & Adults, Non GMO Sugar-Free, No Preservatives Energy Food (12 Pack)
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Benefits of Avocado

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Avocados are a good source of fiber, and contain more fat (the good kind) than carbohydrate, so are popular on lower-carbohydrate diets such as with diabetes.

Benefits of AvocadoAvocados

Avocados or “alligator pears” are known for their creamy smooth flesh and bumpy skin. They are a popular food across many cultures. Perhaps best known as the star ingredient in guacamole, they are versatile and prepared in an array of dishes, or simply eaten plain with a spoon. Although not sweet, avocados are botanically classified as a fruit with a large berry and single center pit, grown from the Persea americana tree. They are believed to have originated in Mexico or Central America, with Mexico being the leading producer worldwide.
Their nutrition profile makes them a staple in various healthful meal plans. Avocados are a good source of fiber, and contain more fat (the good kind) than carbohydrate, so are popular on lower-carbohydrate diets such as with diabetes. Their heart-friendly fats do not increase blood cholesterol, which can provide satisfaction on a traditional cholesterol-lowering diet that is often low in fat and cholesterol. It is one the highest-fat plant foods, making it a popular inclusion in vegan and vegetarian diets. The slightly earthy but neutral flavor of avocados works well in sauces, salad dressings, sandwiches, baked goods, salads, and grain dishes to add richness.

 

Source Of
* Fat (mostly monounsaturated 67%)
* Fiber (mostly insoluble but also soluble)
* B vitamins
* Vitamin C
* Vitamin E
* Vitamin K
* Folate
* Potassium
* Magnesium
* Carotenoids (lutein, zeaxanthin)
A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 grams sodium. Along with their low sodium levels, avocados contain no cholesterol.

Avocados and Health
Avocados contain several nutrients including carotenoids, monounsaturated fats, potassium, and fiber that have been associated with a reduced risk of chronic diseases, especially when included as part of a balanced nutritious diet. The nutritional profile of avocados fits well with healthful dietary patterns such as the Mediterranean and DASH diets. Published health research on avocados is largely funded by avocado industry groups; the research cited below attempts to include non-industry-funded studies.

Cardiovascular disease
The primary type of monounsaturated fat in avocados is from oleic acid, the main fatty acid in olive oil. Some studies show a reduction in LDL cholesterol when replacing other types of fat in the diet with avocados. As with all plant foods, avocados are cholesterol-free. However, they contain phytosterols, or plant sterols, that have a similar chemical structure to cholesterol but are poorly absorbed in the intestines and therefore may interfere with cholesterol absorption. According to the American Heart Association, phytosterols have been found to reduce total and LDL cholesterol levels in the body by lowering cholesterol absorption.  Avocados are also rich in potassium, a mineral that helps to regulate blood pressure by maintaining normal levels of fluid inside of cells and helping muscles to contract. Potassium also works as an electrolyte that sends electrical signals in the heart to create a steady heartbeat.
A large cohort of almost 69,000 women and 42,000 men were followed for 30 years to see if long-term avocado intake affected risk of cardiovascular disease (CVD). The authors adjusted for diet and lifestyle factors associated with CVD to pinpoint the specific effect of avocados. Compared with those who didn’t eat avocados, those who ate two or more servings a week (1 serving = ½ avocado) had a 16% lower risk of CVD and a 21% lower risk of heart disease. The benefit was especially strong when swapping fat-filled foods like whole-milk dairy (butter, cheese, yogurt), processed meats (hot dogs, bacon, sausage), and eggs with an equal serving of avocado. However, there were similar heart benefits when swapping high-fat plant foods like nuts or olive oil with avocado.

Type 2 diabetes
Avocados are a good source of fiber, low in total carbohydrate, and rich in monounsaturated fats. They have a low glycemic index (GI) of about 40; low glycemic foods have a rating of 55 or less. Low GI foods are less likely to cause surges in blood glucose. Large epidemiological studies have found that replacing saturated fats with unsaturated (monounsaturated and polyunsaturated) fats can improve insulin sensitivity and reduce the risk of type 2 diabetes. These nutritional components are favorable for the prevention and control of type 2 diabetes.

Eye health
Avocados contain plant chemicals called carotenoids. Two types of these fat-soluble carotenoids, lutein and zeaxanthin, are found in the human eye and protect the eye from ultraviolet light damage from the sun. A diet rich in these carotenoids is associated with a lower risk of macular degeneration and cataracts.

Microbiome
The fibers in avocados act as prebiotics (food for beneficial bacteria in the intestines) and have been found to improve the diversity of microflora in the colon. These bacteria digest and break down fibers into short chain fatty acids, which are actively researched for their role in chronic disease prevention.

Purchase
Depending on the variety, avocados may be round or pear-shaped, green or black, and small or large. The skin is typically bumpy. The flesh when ripe is smooth and buttery. They are a climacteric fruit, which continues to ripen after harvesting. The Hass avocado is the most common type, available year-round.
If you are planning to use an avocado immediately after purchase, choose a ripe one with dark green or almost black skin. It should yield to pressure when squeezed. Avocados with light green skin that are very firm are unripe and will need to sit a few days before eating. If the avocado has dark shriveled skin, dents, or spots of mushy flesh, it may be overripe and unpleasant to eat.
Avocado oil is extracted from the flesh of pressed avocados. It can replace other liquid cooking oils and has a very high smoke point of almost 500°F. Avocado oil is often compared with olive oil because they are both rich in the fatty acid, oleic acid, but avocado oil has a more neutral flavor.  It can also be used to make a homemade salad dressing: whisk or blend together ¼ cup avocado oil, 2 tablespoons Dijon mustard, and 4 teaspoons balsamic or apple cider vinegar; add additional low-sodium spices like black pepper or garlic powder as desired.

Storage
Avocados are often sold with hard, unripe flesh, which will ripen in 2-3 days. You can leave the fruit at room temperature, or place in direct sunlight to speed ripening. You can also place the avocado sealed in a paper bag with a banana; the ethylene gases in the banana will speed ripening. When ripe, avocados will feel slightly soft when squeezed. The flesh of avocados is infamous for quickly turning brown once exposed to air, called enzymatic browning. Although unappetizing to see, the brown flesh is perfectly edible. Still, there are tips to slow or reduce browning after cutting into an avocado:
* Cover the flesh with lemon or lime juice.
* Wrap tightly with plastic wrap or place in a sealed airtight container and store in the refrigerator to reduce oxygen exposure.
* Store an avocado half with some sliced onion in a sealed airtight container; the sulfur compounds in the onion help preserve the avocado.

Prepare
Removing an avocado pit isn’t as challenging as you might think. Although a popular method is to stab a knife into the pit of an avocado half and cleanly remove it, this carries the potential danger of stabbing your hand! Instead, place your index and middle finger on the flesh on each side of the pit, placing your thumb behind the avocado on the skin; push into the center with your thumb until the pit pops out. From there, slice, dice, or mash the flesh as desired to be used in recipes.
The monounsaturated fat in avocados is stable in high heat and can be used not only in cooking but also in baking. Pureed avocado can be substituted for butter or oil in baking recipes, using a 1:1 ratio (1 cup butter = 1 cup avocado).

Serve
Here are some ideas to use avocado:
* Diced and sprinkled into salads, soups, tacos, or whole grains
* Blended into smoothies to thicken and add richness
* Mashed as a spread on sandwiches and crackers
* Mashed onto whole grain breakfast toast, sprinkled with blueberries and ground flaxseeds or hemp seeds
* Sliced and rolled into maki sushi
* Cut in half, drizzled with a squeeze of lemon or lime juice, and eaten with a spoon as a snack.

Did You Know?
* One serving of a medium avocado (half the fruit) has more potassium than a medium banana, 487 mg potassium versus 422 mg potassium, respectively.
* A ripe mashed avocado is sometimes used as a facial mask due its high content of hydrating oils and vitamin E.

Terms of Use
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Vegetables & Benefits

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Vegetables & Benefits

Vegetables & Benefits

Vegetables Health Benefits
Vegetables Health Benefits

The health benefits of vegetables usually show in long run by improving your overall health and keeping the internal systems in perfect condition. The consumption of vegetables takes care of your digestive, excretory, and skeletal system, as well as blood pressure levels. With a diet rich in vegetables, you are being benefited with abundant antioxidants that keep away diseases like cancer, cardiovascular problems and strokes. Moreover, vegetables deliver ample amounts of vitamins, including folate, vitamin A, vitamin K and vitamin B6, as well as carotenoids like beta carotene from carrots, lycopene from tomatoes, zeaxanthin from greens, and lutein from spinach and collard greens. Vegetables also help in keeping your weight under control and promoting healthy skin and hair. There have been innumerable research studies done all over the world that strongly suggest having fresh, green vegetables on a regular basis is far better than going for supplementary tablets to get the wholesome nutrition that you need.

Nutritional Value Of Vegetables

Benefits Of Vegetables
Benefits Of Vegetables

Antioxidants: Did you know that including vegetables in your diet is probably the easiest way to stay healthy, trim and nourished? Since vegetables are low-calorie, nutrient-rich foods, they help you to stay in optimum health over the long term by keeping your weight in check. According to a recent study, plant-based foods contain antioxidants (polyphenols) that may improve blood sugar in people at risk for diabetes and heart disease.

As mentioned earlier, vegetables have abundant levels of antioxidants that prevent the growth of cancerous cells. Dark green vegetables have lots of phenolic flavonoid antioxidants and minerals. These vitamins and minerals are essential for the proper functioning of your body. Deficiencies of these vitamins and minerals can lead to serious deficiencies of your bones, teeth and vital organs. Moreover, antioxidants boost the body’s immunity and keeps from developing infections and diseases. Leafy green vegetables have a bioflavonoid known as ‘Quercetin’. This is responsible for the antioxidant and anti-inflammatory activities of vegetables along with its unique, anticancer properties. Quercetin also effectively cuts down the flow of substances that lead to allergies. This compound plays the role of an inhibitor of mass cell secretion, thereby decreasing the release of interleukin-6. Most of the green, yellow and orange vegetables also have high percentage of calcium, potassium, iron, magnesium, vitamin B-complex, vitamin A, vitamin-C, vitamin K, zea-xanthins, α and β carotenes and crypto-xanthins.

Dietary Fiber: Vegetables are great options for consuming dietary fiber. Owing to the high percentage of fiber level in vegetables, your digestive track stays well toned. Vegetables are abundant in soluble as well as insoluble dietary fiber, known as non-starch polysaccharides (NSP). This dietary fiber absorbs the extra water in your colon and thereby retains the moisture content in the fecal matter. This aids in digestion, preventing chronic constipation, hemorrhoids, rectal fissures, and diarrhea. Your digestive system becomes sleeker and its ability to process foods becomes smoother, keeping many ailments away.  Eating more fiber-rich foods keep your digestive system clear and healthy, helping you to avoid problems like constipation, bowel irregularity, colon cancer and even polyps. Since they have high fiber, vegetables also tend to make you feel full for longer, and stops unnecessary snacking, so they can help reduce your weight.

Cancer Prevention: Cabbage, brussels sprouts, cauliflower, and broccoli have a high content of indoles and isothiocyanates. These components have protective properties against colon cancer, breast cancer, skin cancer and other types of cancers. Broccoli sprouts have immensely higher sulforaphane than the matured broccolis, which is a cancer-protective substance. Furthermore, as said before, since vegetables are great antioxidants, they also alleviate the chances of fatal diseases like cancer.

Proteins and Amino Acids: If you eat less animal products in your diet, you must ensure that your diet is high in protein-rich vegetables to compensate for the proteins that you are missing. Once you have the correct combination of vegetables in your meals, you will gain ample amount of amino acids that are required to live healthy. Eat plenty of beans and spinach, along with whole grain rice for a balanced meal.

Water Content: Vegetables naturally have high levels of water; this is the reason why they are generally fat free and low in calories. You can rest assured of both your weight and health once you start on a vegetable-rich diet. The more you consume vegetables, the more the water intake that flushes out waste products and toxins from your body.

Benefits Of Vegetables
Benefits Of Vegetables

Minerals: Green leafy vegetables are high in magnesium and a have low glycemic index, thus proving to be helpful for patients with type 2 diabetes. If you eat at least 1 serving of green leafy vegetables each day, it will considerably lower the risks of diabetes. Green vegetables are also rich in iron and calcium, except for Swiss chard and spinach, since they are high in oxalic acid.

Vitamins: In general, vegetables have a high vitamin content. However, vitamin K is usually prevalent in almost all vegetables. The high level of vitamin K in green vegetables makes them an ideal and natural way to prevent bone problems. Vitamin K is necessary for the production of osteocalcin, a protein mandatory for proper bone health. In a survey, the addition of green, leafy vegetables considerably decreased the chances of hip fractures in middle-aged women.

Prevention of Hypertension: Recent research study suggests that Mediterranean diet comprising of food rich in unsaturated fats (found in olive oil and nuts) and nitrite and nitrate (found in leafy green vegetables) may help protect you from hypertension.

Lycopene and Beta Carotene: Green vegetables have high levels of beta-carotene, which improve immune function considerably once it is converted into vitamin A. Tomatoes contain lycopene, which protects your eyes from vision problems. A diet deficient in green vegetables often leads to the possibilities of blindness, and other illnesses in children and adults.

Allyl sulfides: Garlic, onions, chives, leeks and scallions are rich in allyl sulfides that help in lowering high blood pressure and protecting the stomach and digestive tract from fatal diseases like cancer.

Multi-morbidity: Recent research suggests that greater consumption of vegetable, whole grain products and fruits may lower the risk of multi-morbidity.

Good Health: Eating fruit and vegetables may promote emotional well-being among healthy young adults.  Research suggests that good mood may lead to greater preference for healthy foods over indulgent foods.

How Many Vegetables Should We Eat?

Benefits Of Vegetables
Benefits Of Vegetables

It is said that the more vegetables we consume, the more benefits to our health we will enjoy. You should consume at least 2.5 to 6.5 cups of fresh vegetables every day. Also, make sure you eat 4-5 different types of vegetables. The more variety and colors of vegetables you include in your diet, the more extensive the benefits to your health will be. Also, include seasonal vegetables in your diet. Some vegetables are only available in certain areas of the world at certain times of the year. If you are in a country or a city with a large amount of imports, then you can probably get most seasonal vegetables throughout the year, but there are still some that are grown in such limited amounts that they are only on the market for a few months each year. As luck would have it, some of them are the most important and beneficial for human health. Seasonal vegetables also have higher nutrient value if eaten during proper time of the year. They keep you protected from many seasonal health disorders.

Given below is a list of some vegetables. Click on them to find their health benefits in greater detail:

AsparagusBeansBeetrootBroccoli
CabbageCarrotCauliflowerCelery
CucumberEggplantLettuceMushroom
OnionPeasPotatoRadish
SpinachSquashSweet PotatoTomato

Do Vegetables Help To Lose Weight?

Benefits Of Vegetables
Benefits Of Vegetables

It is a well-established fact that eating veggies is a healthy way to lose or maintain weight. Moreover, vegetables are storehouses of vitamins, fiber, minerals, and other nutrients that keep you fit and healthy. In fact, vegetables are called ‘negative calorie foods’ because it actually helps to lose weight by spending more amount of energy to digest the food than it actually adds to your overall caloric intake.

You will find two types of vegetables, starchy and non-starchy. You can include both of these in your diet; however, the non-starch varieties can be consumed in unlimited quantities. Starchy vegetables have more sugar, so you need to keep the quantity in check. Starchy vegetables include peas, plantains, squash, potatoes, and yams; the rest are the non- starch vegetables, which include cauliflower, asparagus, artichokes, beets, carrots, broccoli, onions, cucumber, leeks, eggplant, tomato, peppers, mushrooms, spinach, salad greens, and zucchini.

However, if you are on strict diet, then consider the so called ‘free foods’; these vegetables contain minimal calories with high nutritional value. These are carrots, radishes, celery, cucumbers, fresh green beans, cabbage, cauliflower, lettuce, cherry tomatoes and mushrooms.

To lose weight, it is not necessary to turn into a vegetarian, but if you simply start eating an abundance of fruits, legumes, vegetables, nuts, grains and seeds, your health will improve. That type of diet, when combined with other exercise plans, drastically reduces your weight and keeps you fit and healthy. Most of the plant foods are low-calorie and low-fat, while also keeping you filled for a longer time. As they are fresh and whole, your body will get used to eating natural, organic foods, rather than fast food or overly processed foods.

Skin Care And Vegetables

Benefits Of Vegetables
Benefits Of Vegetables

For ages, our mothers and grandmothers have carried on the natural methods to keep their beauty intact. On the other hand, our skins today are usually pampered with loads of expensive creams, toners, cleanses and ointments, but they definitely lack the natural glow and suppleness that earlier generations had. As is often said, nature knows the best ways to keep us in perfect health, whether it is our organs, limbs, skin or hair. The fruits and vegetables that we often tend to forget in our diet are the best treatments for bright, glowing and healthy skin. The vibrant pigments in fruits and vegetables also have immense disease-fighting capabilities. Rich in a host of useful nutrients and powerful antioxidants, vegetables should be included in a daily diet if you want to improve the health of your skin. Both fruits and vegetables can be divided into four color groups; each of them having specific benefits.

‘Orange and yellows’ include sweet potatoes, carrots, oranges, and apricots. They have lots of vitamin C, which is highly beneficial to the skin and aids in the growth and protection of collagen. Collagen retains the elasticity of your skin, thus delaying the appearance of wrinkles.

The group of ‘reds’ includes tomatoes, red peppers, red onions, and papayas, all of which are lycopene-rich. They effectively protect your skin from the harmful rays of the sun. However, it should be noted that cooked tomatoes offer you more lycopene than raw ones, meaning you get more benefits from tomato sauce than raw tomatoes!

The next group is ‘greens’, which include broccoli, kiwis, cabbage, kale, brussels sprouts, green bell peppers, collards, romaine and spinach. These vegetables are mainly rich in vitamin C.

The ‘blues’ include plums, beets, eggplant, red grapes, and purple cabbage. They are rich in antioxidants, which are needed for healthy, radiant skin. Any combination of vegetables works wonders for the skin, because it not only delays the signs of aging, but also keeps the skin bright, fresh and prevents drying and other skin disorders.

Nowadays, many natural treatment salons opt for vegetable facials and have started using vegetable toner by mixing chopped cucumber flesh, lettuce leaves, lemon juice and chopped tomato into the facial material. You can make this toner at home quite easily to gain a brighter complexion. Vegetable peelings are also performed in many salons, which ensure blemish-free and bright skin.

Vegetables Promote Hair Growth

Benefits Of Vegetables
Benefits Of Vegetables

You might be surprised to know that a healthy diet with many vegetables gives your hair a greater health boost than the most expensive shampoos in the market. Only a proper diet can assure you of hair growth as it’s something that is affected from within. Proper nutrient supply ensures strong, healthy and lustrous hair. Vegetables are undoubtedly the powerhouses of nutrition, since they are packed with the vitamins and minerals that your hair needs most. As discussed before, if you categorize vegetables in terms of color and include at least one serving of each in your diet, you will get ample benefits for your hair.

The dark green vegetables are rich in vitamin A, vitamin C, calcium and iron, which are essential for the production of sebum, an oily substance that is secreted from your scalp and acts as natural hair conditioner. Iron or calcium deficiencies can lead to excessive hair loss.

Red vegetables have plenty of lycopene. You will find this nutrient in many hair products as well. Red peppers have plentiful amounts of lycopene and the shiny outer skins have a high percentage of silica, a mineral required to maintain your hair’s thickness.

The orange vegetables (especially carrots) have beta-carotene, which is the antioxidant necessary for healthy hair growth. They’re rich in vitamin C as well, which protects your hair from free radicals. The orange veggies shield your hair from the harmful effects of the sun and keep the moisture inside.

The yellow vegetables have similar nutritional value as those of orange vegetables. The white vegetables like onions are powerful antioxidants that shield your hair from root to tip. Moreover, they are rich in vitamin C, often considered the “anti-aging vitamin”.

Onion juice was recommended in ancient times to be applied topically, since it helps in stimulating hair growth. Further studies are being done at different universities round the world regarding onion juice to see if this ancient claim is really true.

Be Careful When Selecting And Storing Vegetables

Benefits Of Vegetables
Benefits Of Vegetables

Needless to say, consuming vegetables when raw gives you maximum benefits, except a few instances when you need to cook them in order to make the vegetable palatable (e.g. – cauliflower and eggplant). However, vegetables can also be consumed after processing and cooking, although it does take away a small percentage of nutrients. Realistically, consuming it in either way is good for your health. Vegetables are enjoyable, convenient, and adaptable foods that are almost essential in your diet to maintain good, overall health.

Flavors of Vegetables: The green, leafy vegetables come in a variety of colors, starting from the bluish-green of kale to the vibrant kelly green of spinach. The leafy greens have random flavors, ranging from sweet to bitter, and again from earthy to peppery. Collards, bok choy, Swiss chard, and spinach have a mild flavor while mizuna, arugula and mustard greens have a peppery flavor. Bok choy is used mainly in stir-fry dishes, as it remains crisp, even after cooking at a tender stage.

Check The Color While Buying: Always check the fresh lively green color of vegetables (or its respective color) while purchasing. The yellowish tinge indicates aging of the vegetable and they might have an “off” flavor. Salad greens are packed with important nutrients and phytochemicals that support the maximum benefit to our day to day vegetable requirement. Frozen and canned vegetables can be healthy, but canned vegetables have the possibility of carrying excessive sodium. If you buy these, rinse them vigorously under cold water before use.

Look for spots, blemishes, fungal mold and marks of insecticide spray. If you see them, do not buy those vegetables. Always purchase whole vegetables and not cut sections of the vegetable. Also, beware of food contamination and foodborne illnesses while buying vegetables.

Use Them ASAP: You should buy vegetables in small quantities so that you can use them up faster. Certain vegetables have a considerably short shelf life, particularly if you go the health route and buy organic, non-processed vegetables. Also, the healthy nutrients of vegetable starts declining over time. After a certain time in storage, harmful bacteria can start growing on vegetables. Moreover, with increased storage time, the vitamin C content in vegetables degrades rapidly, thus hampering its beneficial impact. If you cut and leave vegetables, oxidation will occur as they are exposed to the air. Thus, the enzymes are released and this results in discoloration of the vegetable. However, the vegetables are still perfectly edible and you can stop this oxidation by adding ascorbic acid to the surface areas or by refrigerating the vegetables.

Storing Tips: Do not keep vegetables in hot and humid places. Always keep them refrigerated and pre-cut pieces should be frozen or enclosed by ice. Keep the vegetables in plastic wrappings or in zip pouches to retain the nutrition for short periods, until you use them.

Make sure to rinse all vegetables before eating. In fact, after you have purchased the vegetable, immediately wash it, especially the green leafy ones, as they may have insects or harmful pesticides on them. This extends their shelf life. If you rinse them in salt water for a few minutes, it ensures their ultimate cleanliness. They will then be free from sand, dust and any residual chemical sprays or toxins that they may have been exposed to.

Keep your vegetables completely separate from raw foods like poultry, meat, and seafood. Vegetables should also not be kept in contact with cooking utensils or surfaces like cutting boards etc. You can wrap the green leafy vegetables in perforated plastic or porous paper such as newspaper and then refrigerate them, which increases their shelf life.  If you use newspaper, take care that the vegetables are not wet, so the ink from the newspaper does not stick on the vegetables!

Whew! There is a lot to say about vegetables, but mainly, go out and have an adventure in a produce aisle; your body will thank you!

Benefits Of Vegetables
Benefits Of Vegetables

Source Organic Fact

Ginger & Nitritional Health Benefits

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Healthy Nutritional Vegetables Ginger ale is a carbonated beverage made with ginger root and a sweetener.

Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain. Ginger is a popular root that adds a spicy zing and some awesome potential health benefits. Ginger ale is a popular type of soda made with ginger. Many people drink ginger ale to relieve nausea, but you can also enjoy it as an everyday beverage. Since ginger ale has been around for a long time, you may be wondering if it’s good for you or has any benefits. Manufacturers classify most commercial ginger ale as soda. They make ginger ale by mixing carbonated water with sugar or high fructose corn syrup and either natural or artificial ginger flavoring. Ginger ale often contains preservatives, like citric acid and sodium benzoate, as well as caramel color.

 

Some brands add other ingredients as part of their “natural flavoring.” These combinations of ingredients are proprietary blends, meaning that the companies keep them private.

However, a more traditional style of ginger ale is available in certain stores and online. This style is made with either yeast or ginger bug as a microbial starter culture. Ginger bug is similar to the SCOBY, or starter culture, used to make sourdough bread or kombucha. It’s derived from either the ginger beer plant or fresh ginger root. As it ferments, beneficial bacteria and yeasts grow and produce natural carbonation.

This traditionally prepared ginger ale also tends to contain more natural ingredients, such as cane sugar, fresh ginger root, and water, and not to include artificial colors. Ginger ale is a carbonated beverage made with ginger root and a sweetener. While most commercial ginger ales use high fructose corn syrup and artificial coloring, traditional ginger ale is fermented and tends to contain more natural ingredients.

This article explains the benefits and downsides of drinking ginger ale and reviews the different styles that are available.

A staff favorite at International Health Group, ginger is well known in many cultures and has historical significance. For a great article on ginger and its health benefits, check out Medical News today and this article by Medical News Today by Megan Ware RDN LD. Ware expl

Ginger is a common ingredient in Asian and Indian cuisine. However, ginger has been used for its medicinal properties for centuries among many cultures.

Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain.

ginger, hot lemon, tea-1918107.jpg

Three Fun Ways to Eat More Fruits & Veggies

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Nutrition Vegetables Healthy Eating Slow down Choose whole grain bread instead of refined Greek yogurt to your diet Eat eggs protein intake

Do you want to know how to eat more fruits and veggies on you diet?

Three fan ways to eat more fruits and Veggies would make major changes to your diet . A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

However, making major changes to your diet can sometimes seem very overwhelming.

Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.

If you’ve been to see a doctor lately, you may have heard to “Eat more fruits and vegetables.” The latest U.S. government dietary guidelines encourage Americans  to include vegetables and whole fruits in their diets. So, if you hear a recommendation like this, you’re in good company. Whether eating more plants is part of a recent goal or whether you’ve been eating more plants and are looking to shake up your routine, here are 3 fun ways to add more fruits and vegetables to your diet.

1. Kebabs

Make a fruit or vegetable kebab, or add more fruits and vegetables to your favorite kebab recipes.

Add vegetables or even more robust fruit, such as pineapple, apple, firm banana pieces to kebab, whether you’re grilling or baking, or making a raw produce kebab.

For fruit kebabs, choose your favorite fruits that are large enough to skewer. Fun choices include whole strawberries, grapes in a variety of colors, sliced star fruit, banana slices, and other favorites. Consider the texture of the fruit and who will be doing the skewering.

This can be a fun, collaborative activity that spans generations. However, a kebab stick can be a sharp object, so use your best judgement and consider safety first.Younger kids and anyone who’s unlikely to use a bamboo stick safely can design fruit shapes instead.

2. No Colander, Mash-able Cauliflower

Use a pot large enough to accommodate a whole head of cauliflower. Rinse the cauliflower. Add an inch or two of water to the bottom of the pot. Stand the cauliflower up on its stem. Cover. Boil the water. Allow to simmer until the cauliflower is tender.

Allow to cool to a safe temperature.

Decide how to pulverize the cauliflower. For a workout, try a hand masher or fork. Always use proper form and caution when completing any workout. This may be the more fun way.

For a machine-driven solution, add the cauliflower to a small kitchen appliance (such as a Ninja® blender/processor, NutriBullet®, blender, or other food processor). Consider adding a dash of olive oil, or a peeled and pitted ripe avocado. For an extra kick, the cauliflower stem can be added, and provides an interesting flavor.

Mash/pulverize the cauliflower until creamy. Serve warm.

3. Soups

Vegetable soups of all types are both classic and can be a chance to innovate. Consider adding your favorite whole food protein source, whether that’s a legume, beans, meat, or chicken.

If made-from-scratch soups aren’t your forte, or you just don’t have time to cut and slice vegetables, adding frozen vegetables, canned vegetables, and a can or two of tomato paste to a bunch of water may be a quick, easy way to have a produce-rich meal or snack.

Here’s a quick example.  Add half a bag of pre-cut frozen okra. Add the contents of a can of black beans, a can of red beans, and a can off tomato paste to a decent size pot where there are multiple inches to spare between the contents and the rim. Add enough water to cover the vegetables. Add spices to taste. Since canned beans often have sodium, if one of your goals is to reduce sodium intact, consider a different protein source or pre-cook some beans.

Soup ingredients in a pot

Simmer until the soup is hot. Use a timer to keep track of how long the soup has been simmering. Check it in half an hour. In half an hour the soup should be hot, and you’ll be ready to turn off the heat. Soup is wet, so you may want to consider some oven mitts made of a waterproof, silicon material that is easily washable.

Allow the soup to cool to a safe temperature. Consider making a fruit kebab for dessert while the soup cools.

Enjoy!

Reference

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.