10 Benefits of Grapefruit You May Not Know

Grapefruit has surprising health benefits. The fruit grows in clusters similar to grapes, hence the name. It was first discovered in South America. It is a natural hybrid between orange and pomelo which accounts for its large size and tangy flavor.

Why Grapefruit?

For one thing, grapefruit is filled to the brim with vitamin C. Vitamin C significantly boosts the immune system and helps shorten colds. Cut away the skin, but leave the white pulpy rind as this is packed with helpful nutrients. Read on in order to learn more about the many benefits of grapefruit.

 

1. An Incredible Lift to the Immune System

Copious amounts of vitamin C helps prevent or fight the common cold. There are some indicators that vitamin C may also protect against cancers of the mouth and stomach. Grapefruit also combat free radicals that can reek havoc in the body. Cancer, stroke, and heart attack may all related to unchecked free radicals.

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2. Kidney Stone Prevention

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Kidney stones are usually a build up of calcium, once developed these stones must either pass through the urethra or broken up medically. Anyone who has had a kidney stone can relate an extremely painful condition. The greatest benefit can be reaped through drinking up to a liter of grapefruit juice daily.

3. Natural Fat Burner

Grapefruit that burns fat is not a simple rumor or fad. Scientific research reveals the amazing power of this wonderful breakfast or anytime fruit. Simply enjoy a glass of grapefruit juice or half of a grapefruit before each meal to reap the benefits. Those who participated in the experiment lost up to four pounds in twelve weeks.

4. Charge Up Your Metabolism

Grapefruit also speeds up your metabolism, supporting your efforts to lose weight. Along with proper diet and exercise a metabolism lift can help you lose up to two pounds a week. An added benefit of a raised metabolism is that fat continues to burn even as you rest. Weight can be lost even faster and the healthier weight is maintained far more easily.

5. Liver Cleanser

Help the liver by cleansing unhealthy toxins from the body. Drinking or eating grapefruit leads to feeling better. Detoxification of the liver is said to improve overall help alleviate symptoms of chronic conditions, such as, depression, stiff muscles, and chronic headaches. Dangerous toxins that affect our health are all around us, a cleansing can help eliminate some of these deadly toxins.

6. Assists in Protecting Against Prostate Cancer

Rich in antioxidants that attack carcinogens that lurk in the prostrate is another benefit of consuming grapefruit. Research appears to indicate that the fruit even repairs damaged cells at the DNA level. Prostate cancer is the most common in men, the second leading cause of death after lung cancer. Enjoy regularly with a healthy diet to combat and prevent this disease.

7. Lung Cancer Prevention

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Research shows that grapefruit is also a preventive of and fights against lung cancer. Consuming three 6 ounce glasses daily has been shown to reverse the harm done by cigars and cigarettes in smokers. Grapefruit activates enzymes that fight against the deadly disease. Pink grapefruit has been shown to be especially effective in lung cancer prevention.

8. Reduces Bad Cholesterol

Studies indicate that LDL, the bad cholesterol, was lowered by 15% with regular grapefruit consumption. Blond grapefruit was found to be more beneficial than red. Triglycerides, another form of bad cholesterol, were found to be lowered 17%. Benefits were seen after only a month when at-risk patients added it to their diet.

9. Gum Disease

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Scientists found that eating two grapefruit a day prevents and can reverse damage caused by gum disease. The conclusion was that free radicals are not formed when grapefruit is added to the diet. Left untreated or undiagnosed gum disease can lead to oral cancer. Gum disease can also lead to bacteria that damage the heart.

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Source: http://www.lifehack.org

Start Your Day With A Banana And A Cup Of Warm Water – This Is Why!

Fantastic breakfast option – Morning Banana has incredible benefits. The yellow fruit, but when still has a touch of green, it is one of the best sources of starch, it has healthy carbohydrates and keeps full stomach for a longer period.

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Diet is based on having a banana for breakfast followed by cup warm water.

That helps in weight loss. Believe it is regardless of what you eat during the day.

Why  does it Work

There are few theories explaining the effective side of the eating banana in the morning. Bananas boost metabolism, also promotes digestion. Moreover it is rich in starch with low glycemic index. It has fiber that passes through without being digested and in same time bananas give a feeling of satiety and helps burn body fat. Additionally, bananas block the absorption of carbohydrates.

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This diet with bananas was developed in Japan by pharmacist, Sumiko Watanabe, and her husband, Hitoshi

Foundation Of This Diet

1. On a morning banana diet – try not to over stuff yourself by eating as many as you can and always follow it up by drinking warm water.

2. Take only raw fresh.

3. For lunch or dinner eat anything you like, eat until  and not uncomfortably full.

  • warm water is the primary beverage that is allowed when you are on the banana diet. Also you can have some non-caloric beverages: diet soda, coffee or tea, it is much better to avoid them.

4. Snacks such as cookies or chocolates can be acceptable only avoid desserts – ice creams or pastries. Always have healthy options like :maybe  rice ball or maybe  a seaweed snack.  One important thing is to have dinner four hours before.

5. Strictly prohibited alcohol, but wine and beer can occasionally be consumed.

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Source: http://www.healthonlinecentral.com/

Eat 3 Whole Eggs Every Day, you’ll be Surprised What it Does to Your Body

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Eggs, like some other foods, have gotten a bit of a bad rap over the years, with numerous findings reporting that eggs can be chiefly responsible for high levels of cholesterol. However, the truth of the matter is altogether different. In fact, not only is the cholesterol statement erroneous, eggs actually have many varied — and essential — benefits for your body.

Because the average large egg contains between 180 and 186 milligrams of cholesterol, just one immediately counts for over half of your recommended daily intake, the Huffington Post reports. However, it’s a little more complicated than that: It turns out cholesterol is actually already being produced, in rather significant amounts, by your body – 1 to 2 grams each day on average. But when you consume foods that contain cholesterol, your body’s production of the substance decreases to make up for it. You don’t really add cholesterol to existing amounts, you’re replacing one kind with another.

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Authority Nutrition makes another excellent point: While cholesterol has negative connotations for obvious reasons, it is not a purely harmful molecule. Cholesterol is a vital part of the body, and is essential in creating testosterone, estrogen and cortisol. The website also reports a study where a group of individuals took to eating one to three whole eggs a day. For 70 percent of those people, eggs did not negatively affect cholesterol levels. For the remaining 30 percent, the issue was fairly benign as well: Eggs were found to change LDL cholesterol (the harmful variety) from small, dense molecules to larger ones, which made them a lot less of a threat. One damper on the good news, however: Eggs are found to cause an increased risk of heart disease in diabetics, Authority Nutrition says.

Now that we’ve dispelled most of the negative preconceptions about eggs, let’s explore the advantages to their regular consumption:

1. Nutrients
Eggs are rich in several different types of nutrients, according to the Huffington Post: They’re rich in vitamins A, D, E and B-12, as well as iron, folate, calcium, and omega-3 fatty acids, among others, all of which are extremely important.

2. Protein
According to Health 24, eggs provide the highest-quality protein, with a much higher rating than milk or beef. You’d need about 30 grams of meat to equate to a single egg, which is much less expensive.

3. Choline
Choline, a nutrient you don’t frequently hear about, is nonetheless very important for the brain. It helps promote growth and memory function, Health 24 says. Choline supplements are especially crucial for pregnant mothers, where most of the woman’s choline supplies will be sent to her child and she will be left with a critically low amount. Authority Nutrition goes so far as to say 90 percent of people are lacking in choline. Eggs contain plenty of this nutrient.

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4. Eyesight
The Huffington Post says eggs are rich in lutein and zeaxanthin, antioxidants that gather in the eye region and protect your eyes from dangerous light wavelengths, as well as lower the risk of macular degeneration and cataracts.

5. Weight control
Eggs help with satiety, meaning they make you feel fuller than many other foods. Health 24 reports people who start the day with some eggs in their breakfast feel much less hungry throughout the day, which allows them to take smaller meals.

6. Bones, hair and nails
The vitamin D and calcium mentioned previously are of great importance for the bones, helping them grow stronger. Eggs help prevent osteoporosis this way, according to Health 24. In addition, the amino acids and minerals in eggs promote healthier hair and nails, the website says.

So should you eat three eggs a day? Authority Nutrition recommends it, saying the benefits are much stronger than the downsides. But “Today” reports such an intake in eggs can lead to carotid plaque buildup in the arteries, as well as an increased risk in heart attack and stroke due to the presence of trimethylamine N-oxide, a somewhat harmful chemical.

The Huffington Post suggests varying up your diet a bit, stating three eggs a day can be a bit much. However, there’s clearly no reason not to enjoy more than one of these a day – especially if you prefer free-range eggs to the supermarket variety, which has been found to provide a lot less nutrients.

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What do you think of these findings? Let us know in the comments, and share this story with your friends!

Source: https://remedydaily.com

SHE ATE CUCUMBER EVERY DAY, AND THEN EVERYBODY NOTICED THAT SHE HAS CHANGED. HERE’S WHAT HAPPENED.

cucumbers

First, you should know that this super healthy vegetable is in the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated. And now, we’re going to show you the reasons why you should eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating a typical American diet. Plus, cucumbers contain unique polyphenols and other compounds that may help reduce your risk of chronic diseases and much, much more.

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1.Antioxidant Properties

Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol,which provide additional benefits. For instance, quercetin is an antioxidant that many believe prevents histamine release—making quercetin-rich foods “natural antihistamines.” Kaempferol, meanwhile, may help fight cancer and lower your risk of chronic diseases including heart disease.

2.Digestion & Burning fat

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. Adding cucumbers to your juice or salad can help you meet the ideal of amount of fiber your body needs — 50 grams per 1,000 calories consumed. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it’s possible that water-rich cucumbers may have a similar effect. Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.

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3.Bad breath

Here’s what you need to know – well, placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

Source: http://www.healthylifetricks.com/

Ways to Tell if You Have a Magnesium Deficiency and how to Combat it

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Most people don’t realize what the source of their fatigue is or where exactly their cumbersome migraines are coming from. Common ailments such as these can occur for a myriad of reasons, which makes it difficult to know precisely what the root of the problem is. However, one cause to consider that is often frequently overlooked is a deficiency in magnesium. 

The mineral magnesium is responsible for such things as helping regulate reactions within the body and building bone structure, according to the National Institutes of Health. The mineral, albeit imperative to vital functions within the body, is often not considered and maintained as seriously as it should be. A study cited by CNN and referenced by Dr. Danine Fruge of the Pritikin Longevity Center shows that only about 25 percent of adults in the United States are meeting the recommended amount of magnesium each day. 

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This seemingly ubiquitous deficiency in magnesium could be happening because it is fairly difficult to detect when its repositories start running low. Sometimes referred to as the “invisible deficiency,” magnesium insufficiency often goes unnoticed because only 1 percent of the mineral in your body shows up in your blood stream, meaning blood tests won’t expose a deficiency, reports CNN. 

Symptoms

To help you determine whether or not your magnesium levels are in low supply, take a look at the list of magnesium deficiency symptoms below. According to the University of Maryland Medical Center, symptoms may include: 

– Irregular heart rate
– Restless leg syndrome
– Anxiety
– Muscle cramping
– Nausea 
– Insomnia
– Low blood pressure
– Seizures 

Prevention

To help prevent your magnesium levels from falling, it’s important to be aware of the foods that are rich in the mineral. Some people choose to take magnesium supplements; however, Fruge explains to CNN that it is best to get the mineral through food because of the difference in the way the body absorbs magnesium from food than supplements.

According to Health.com, the following foods are rich in magnesium:

– Oatmeal
– Skim milk
– Flaxseed
– Almonds
– Broccoli
– Peas
– Pumpkin seeds
– Cashews
– Bananas
– Sunflower seeds
– Sweet corn

It’s also important to note that certain types of drinks can inhibit magnesium from absorbing into the body. Fruge tells CNN that soda, caffeinated beverages and alcohol can all disrupt proper magnesium absorption, thus giving way to greater potential for deficiency. 

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If you’re concerned about your magnesium intake, take a look at your diet and make adjustments where necessary. 

Source: remedydaily.com

13 Cholesterol-Lowering Foods to Add to Your Diet

Heart disease is the biggest killer worldwide.

Having high cholesterol (especially LDL particles) is linked to an increased risk of heart disease .

Having low HDL (the “good”) cholesterol and high triglycerides is also linked to increased risk .

Fortunately, what you eat can have a powerful effect on your cholesterol and other risk factors.

Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease.

1. Legumes

Legumes, also known as pulses, are a group of plant foods that includes beans, peas and lentils.

Legumes contain lots of fiber, minerals and good amounts of protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

A review of 26 randomized controlled studies found that eating half a cup (118 ml) of legumes per day is effective at lowering LDL cholesterol by an average of 6.6 mg/dl, compared to not eating legumes .

Other studies have linked pulses with weight loss, even in diets that are not calorie-restricted .

 

Bottom Line: Legumes like beans, peas and lentils can help lower LDL levels and are a good source of plant-based protein.

2. Avocados

Avocados are an exceptionally nutrient-dense fruit.

Avocado Half and Pieces on a Stone Chopping Board

They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower LDL and raise healthy HDL cholesterol.

Clinical studies support the cholesterol-lowering effect of avocados .

In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who didn’t eat avocados .

An analysis of 10 studies found that substituting avocados for other fats was linked to lower total cholesterol, LDL and triglycerides .

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Bottom Line: Avocados contain monounsaturated fatty acids and fiber, two heart-healthy and cholesterol-lowering nutrients.

3. Nuts, Especially Almonds and Walnuts

Almonds

Nuts are another exceptionally nutrient-dense food.

They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat that’s linked to heart health .

Nuts also contain protein. They’re particularly rich in L-arginine, an amino acid that helps make nitric oxide. This, in turn, helps regulate blood pressure .

Nuts contain phytosterols too. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines.

Calcium, magnesium and potassium are also found in nuts. These minerals are linked to reduced blood pressure and lower risk of heart disease.

In an analysis of 25 studies, eating two to three servings of nuts per day decreased LDL cholesterol by an average of 10.2 mg/dl .

Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease .

Bottom Line: Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals that are linked to improved heart health.

4. Fatty Fish

Salmon Steak White Background

Fatty fish, such as salmon, mackerel and trout, are excellent sources of long-chain omega-3 fatty acids.

Omega-3s are linked to improved heart health via increasing HDL cholesterol and lowering inflammation and stroke risk.

One large study tracked young adults, following their health for over 25 years .

It found that those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low HDL levels .

Another large study of elderly adults found that those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke.

Note that the healthiest ways to eat fish are baked, broiled, grilled or raw. Fried fish may actually increase the risk of heart disease and stroke.

Fish is a major part of the Mediterranean diet, which has been extensively studied for its benefits for heart health .

Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein .

Bottom Line: Fatty fish contain high levels of omega-3 fatty acids and have been linked to a decreased risk of heart disease and stroke.

5. Whole Grains, Especially Oats and Barley

Extensive research links whole grains to a lower risk of heart disease.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. The benefits were even greater with more servings of whole grains, up to seven servings a day .

Oatmeal with Strawberries

Whole grains have all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

While all whole grains may promote heart health, two grains are particularly worth noting:

  • Oats: They contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats is linked to a 5% reduction in total cholesterol and a 7% reduction in LDL cholesterol .
  • Barley: Is also rich in beta-glucans and can help lower LDL cholesterol .
 

Bottom Line: Whole grains are linked to a lower risk of heart disease. Oats and barley contain beta-glucan, a soluble fiber that is very effective at lowering LDL cholesterol.

6. Fruits and Berries

Berries

Fruit is an excellent addition to a heart-healthy diet for several reasons.

Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .

It does this by encouraging the body to get rid of cholesterol and inhibiting the formation of cholesterol by the liver.

One kind of soluble fiber called pectin has been shown to lower cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits and strawberries .

Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase HDL cholesterol and lower LDL cholesterol .

Bottom Line: Fruit can help lower cholesterol and improve heart health. This is largely caused by fiber and antioxidants.

7. Dark Chocolate and Cocoa

Four Pieces of Dark Chocolate

Cocoa is the main ingredient in dark chocolate.

It may seem too good to be true, but research does back up the claims that dark chocolate and cocoa can lower LDL cholesterol .

One study found promising results after it had healthy adults drink a cocoa beverage twice a day for a month.

The cocoa drinkers saw a reduction in LDL cholesterol of 0.17 mmol/l (equivalent to 6.5 mg/dl). Their blood pressure also decreased and HDL cholesterol increased .

Cocoa and dark chocolate also seem to be able to protect the LDL cholesterol in your blood from oxidation, which is a key step in the pathway towards heart disease .

However, keep in mind that chocolate is often high in added sugar, which negatively affects heart health.

Therefore, you should use cocoa directly or choose dark chocolate with a cocoa content of 75–85% or higher.

Bottom Line: Flavonoids in dark chocolate and cocoa can help lower blood pressure and LDL cholesterol while raising HDL cholesterol.

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8. Garlic

Garlic

Garlic has been used for centuries as an ingredient in cooking and as a medicine.

It contains various powerful plant compounds, including allicin, which is the main active compound in garlic .

Many studies have strongly linked garlic to lowering blood pressure in individuals with high blood pressure. Others have suggested that garlic may help lower total and LDL cholesterol, although the effect is less strong .

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, most of the research has been conducted using supplements.

Many studies have used aged garlic supplements, which are considered more reliable than other garlic preparations .

Bottom Line: Garlic contains allicin and other plant compounds, which may help lower LDL cholesterol and reduce other heart disease risk factors.

9. Soy Foods

Soybeans are a type of legume that may be beneficial for heart health.

While study results have been inconsistent, the most recent research is positive.

A 2015 analysis of 35 studies found that eating soy foods was linked to reductions in LDL and total cholesterol and increased HDL cholesterol .

The effect seems to be strongest in people with high cholesterol.

Bottom Line: There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.

10. Vegetables

Basket Full of Vegetables

Vegetables are an important part of a heart-healthy diet.

They’re rich in fiber and antioxidants and low in calories, which is helpful for maintaining a healthy weight.

Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges .

Pectin-rich vegetables also include okra, eggplants, carrots and potatoes.

Vegetables also deliver a range of plant compounds. These plant compounds are linked to health benefits including protection against heart disease.

Bottom Line: Vegetables are high in fiber and antioxidants and low in calories, making them a heart-healthy choice.

11. Tea

Cup of Black Tea in a White Teacup

Tea contains many plant compounds that are linked to improved heart health.

While green tea gets a lot of attention, black tea and white tea have similar properties and health effects.

These are two of the primary compounds in tea that deliver benefits:

  • Catechins: Catechins may help your heart in several ways. They help activate nitric oxide, which is important for healthy blood pressure. They also inhibit cholesterol synthesis and absorption and help prevent blood clots .
  • Quercetin: Quercetin may improve blood vessel function and lower inflammation.

Most studies have linked drinking tea to lower total cholesterol and LDL cholesterol. Research is mixed on its effects on HDL cholesterol and blood pressure.

Bottom Line: Tea drinking may help lower cholesterol levels and reduce your risk of heart disease.

12. Dark Leafy Greens

Leafy Greens

While all vegetables are good for your heart, dark leafy greens are particularly helpful.

Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.

Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to atherosclerosis, which is the hardening of the arteries .

Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making the body excrete more cholesterol.

One study suggested that lutein lowers levels of oxidized LDL cholesterol and could help prevent cholesterol from binding to artery walls.

Bottom Line: Dark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.

13. Extra Virgin Olive Oil

Olive Oil in a Glass Bottle and Three Green Olives and Leaves

One of the most important foods in the heart-healthy Mediterranean diet is extra virgin olive oil.

One study gave participants 4 tablespoons a day, in addition to a Mediterranean diet.

The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, compared to people who followed a low-fat diet.

Those were the results of a five-year intervention study in older adults at risk of heart disease.

Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise HDL cholesterol levels and lower LDL cholesterol.

It is also a source of polyphenols, some of which have been shown to reduce the inflammation that can drive heart disease.

Bottom Line: Olive oil is a primary component of the heart-healthy Mediterranean diet. It has monounsaturated fatty acids and antioxidants that are good for the heart.

Take Home Message

High cholesterol levels are a major risk factor for heart disease.

Thankfully, you can lower this risk by including certain foods in your diet.

The 13 foods in this article all have research-based benefits that will help you keep your cholesterol low and your heart healthy.

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Source: authoritynutrition.com

What Is The Healthiest Way to Cook and Eat Eggs?

Hands Cracking an Egg Open Over a PanEggs are a cheap but incredibly nutritious food.

They contain relatively few calories, but they’re packed with proteins, vitamins, minerals, healthy fats and various trace nutrients.

That said, the way you prepare your eggs can affect their nutrient profile.

This article explores the healthiest ways to cook and eat eggs.

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A Review of the Different Cooking Methods

Eggs are delicious and extremely versatile.

They can be cooked in many different ways and are easy to combine with other healthy foods, like vegetables.

Cooking them also destroys any dangerous bacteria, making them safer to eat.

Here’s a breakdown of the most popular cooking methods:

Boiled

Hard-boiled eggs are cooked in their shells in a pot of boiling water for 6–10 minutes, depending on how well cooked you want the yolk to be.

The longer you cook them, the firmer the yolk will become.

Poached

Poached eggs are cooked in slightly cooler water.

They are cracked into a pot of simmering water between 160–180°F (71–82°C) and cooked for 2.5–3 minutes.

Fried

Fried eggs are cracked into a hot pan that contains a thin layer of cooking fat.

You can then cook them “sunny side up,” which means the egg is fried on one side, or “over easy,” which means the egg is fried on both sides.

Baked

Baked eggs are cooked in a hot oven in a flat-bottomed dish until the egg is set.

Scrambled

Scrambled eggs are beaten in a bowl, poured into a hot pan and stirred over low heat until they set.

Omelet

To make an omelet, eggs are beaten, poured into a hot pan, and cooked slowly over low heat until they’re solid.

Unlike scrambled eggs, an omelet is not stirred once it’s in the pan.

Microwaved

Microwaves can be used to cook eggs in many different ways. It takes much less time to cook eggs in a microwave than it does on a stove.

However, it’s usually not a good idea to microwave eggs that are still inside their shells. This is because pressure can quickly build-up inside them, and they may explode (1, 2).

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Bottom Line: Eggs can be cooked in many different ways, including boiling, poaching, frying, baking and scrambling.

Cooking Makes Some Nutrients More Digestible

Fried Eggs on a Pan Made into a Smiley Face

Cooking eggs makes them safer to eat, and it also makes some of their nutrients easier to digest.

One example of this is the protein in eggs.

Studies have shown it becomes more digestible when it’s heated (3).

In fact, one study found that the human body could use 91% of the protein in cooked eggs, compared to only 51% in raw eggs (4).

This change in digestibility is thought to occur because heat causes structural changes in the egg proteins.

In raw eggs, the large protein compounds are separate from each other and curled up in complex, twisted structures.

When the proteins are cooked, heat breaks the weak bonds that hold them in shape.

The proteins then form new bonds with the other proteins around them. These new bonds in the cooked egg are easier for your body to digest.

You can see these changes occurring as the egg white and yolk change from a thick gel to rubbery and firm.

The protein in raw eggs can also interfere with the availability of the micronutrient biotin.

Eggs are a good source of biotin, which is an important nutrient used in fat and sugar metabolism. It’s also known as vitamin B7, or vitamin H.

In raw eggs, a protein in the egg whites called avidin binds to biotin, making it unavailable for your body to use.

However, when eggs are cooked, the heat causes structural changes to avidin, making it less effective at binding to biotin. This makes biotin easier to absorb (5).

Bottom Line: Cooking eggs makes the protein in them more digestible. It also helps make the vitamin biotin more available for your body to use.

High-Heat Cooking May Damage Other Nutrients

Soft Boiled Egg and a Teaspoon

Although cooking eggs makes some nutrients more digestible, it can damage others.

This isn’t unusual. Cooking most foods will result in a reduction of some nutrients, particularly if they are cooked at high temperatures for a long period of time.

Studies have examined this phenomenon in eggs.

One study found that cooking eggs reduced their vitamin A content by around 17-20% (6).

Cooking may also significantly reduce the amount of antioxidants in eggs (7, 8, 9).

One study found that common cooking methods, including microwaving, boiling and frying eggs, reduced the amount of certain antioxidants by 6–18% (10).

Overall, shorter cooking times (even at high temperatures) have been shown to retain more nutrients.

Research has shown that when eggs are baked for 40 minutes, they may lose up to 61% of their vitamin D, compared to up to 18% when they’re fried or boiled for a shorter period of time (11).

However, even though cooking eggs reduces these nutrients, eggs are still a very rich source of vitamins and antioxidants (5).

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Bottom Line: Cooking eggs can reduce their vitamin and antioxidant content. However, they are still very high in nutrients.

High-Heat Cooking Oxidizes the Cholesterol in Eggs

Fried Egg

Egg yolks are high in cholesterol.

In fact, one large egg contains about 212 mg of cholesterol, which is 71% of the previously recommended intake of 300 mg per day (12).

There is now no recommended upper limit on daily cholesterol intake in the US.

However, when eggs are cooked at high temperatures, the cholesterol in them may become oxidized and produce compounds known as oxysterols (13, 14).

This is a concern for some people, as oxidized cholesterol and oxysterols in the blood have been linked to an increased risk of heart disease (15, 16).

Foods containing oxidized cholesterol and oxysterols are thought to contribute to the blood levels of these compounds (17).

That being said, the main dietary sources of oxidized cholesterol aren’t eggs. They are commercially fried foods such as fried chicken, fish and French fries (18).

It’s also worth noting that cholesterol that is oxidized in the body is thought to be more harmful than the oxidized cholesterol that you eat (15).

Most importantly, studies haven’t shown a link between eating eggs and an increased risk of heart disease in healthy people (19, 20, 21, 22, 23, 24).

Bottom Line: High-heat cooking can oxidize the cholesterol in eggs. However, eating eggs has not been linked with an increased risk of heart disease in healthy people.

5 Tips to Cook Super Healthy Eggs

Omelette Folded in Half

Eggs are nutritious, but you can make your eggs even healthier.

Here are five tips to cook super healthy eggs:

1. Choose a Low-Calorie Cooking Method

If you are trying to cut back on calories, choose poached or boiled eggs.

These cooking methods don’t add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.

2. Combine Them With Vegetables

Eggs go really well with vegetables.

This means that eating eggs is a great opportunity to boost your vegetable intake and add extra fiber and vitamins to your meal.

Some simple ideas include adding the vegetables of your choice into an omelet or scrambled eggs, like in this recipe.

Or simply cook the eggs whichever way you want and have vegetables on the side.

3. Fry Them in an Oil That’s Stable at High Temperatures

The best oils for cooking at high heat, like when pan frying, are those that remain stable at high temperatures and don’t oxidize easily to form harmful free radicals.

Examples of good choices include extra virgin olive oil and butter. Coconut oil is also a good choice for high-heat cooking, but some people may not like the taste with eggs.

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4. Choose the Most Nutritious Eggs You Can Afford

The nutritional quality of eggs can be influenced by a number of factors, including the farming method and chicken’s diet (25).

In general, pasture-raised and organic eggs are thought to be nutritionally superior to caged and conventionally-produced eggs.

This article goes into detail about the nutritional differences between eggs produced by different methods.

5. Don’t Overcook Them

The longer and hotter you cook your eggs, the more nutrients you may lose.

Using higher heat for longer may also increase the amount of oxidized cholesterol they contain. This is particularly true of pan frying.

Bottom Line: To make your eggs as healthy as possible, choose a low-calorie cooking method, combine them with vegetables, fry them in a heat-stable oil and don’t overcook them.

Take Home Message

Overall, shorter and lower-heat cooking methods cause less oxidation of cholesterol and help retain most of the nutrients in the eggs.

For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don’t add any unnecessary calories.

All that being said, eating eggs is generally super healthy no matter which way you cook them.

So you may just want to cook and eat them in the way you enjoy the most and not obsess over the small details.

Source: authoritynutrition.com

9 benefits of grapefruit oil you must know about: #6 will especially surprise

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Grapefruit diet of the 1980s – begone! This power-packed fruit can do much better for you and your health when eaten in a proper balanced diet, and used as an essential oil to help treat various conditions and symptoms. This citrus fruit is packed with antioxidants, nutrients and healing properties you can take advantage of to combat digestive problems, stress, and even yeast infections.

Essential oils are made by distilling, or extracting the beneficial part of the plant – in this case the grapefruit’s leathery skin – and soaking it in oil to transfer its properties. This grapefruit oil is going to help you combat some of the most common ailments in a way that is all natural. Check out the list below to see how this essential oil could help you.

 

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*It’s important to note that grapefruit essential oils can cause skin irritation if the area treated is exposed to direct, and strong sunlight. So avoid the sun after using grapefruit essential oil, or be sure to wash it off.

 

1. Antiseptic
Use this essential oil to help heal bruises and cuts, as well as diminish acne. Organic Facts explains that the antimicrobial properties of grapefruit make this essential oil great to help treat everyday ailments and keep the wound from turning septic or developing tetanus.

 

2. Fights off yeast infections
Dr. Axe says this essential oil has antifungal properties that help reduce yeast and bacteria. The oil might even be able to reduce the yeast that causes candida virus – which causes gut problems, and can even cause cravings.

Grapefruit essential oil has also been shown to help fight urinary tract infections with antibacterial properties that have been compared to that of modern medicine, according to Dr. Axe. However, that doesn’t mean you shouldn’t seek help from a healthcare professional for a serious infection.

 

3. Antioxidant
Like all citrus fruits, grapefruit is packed with vitamin C which is full of antioxidant components. Mercola says these antioxidants are tied to helping boost the immune system, combat premature aging, and even help with vision and hearing loss.

 

4. Antibacterial
Grapefruit oil’s antimicrobial elements can help eliminate harmful bacteria found in food, and water. Dr. Axe says the essential oil is typically used to help fight skin infections, funguses, mold and parasites. Mercola notes it can also help rid the body of microbes in your gut, kidneys, and excretory system.

 

5. Appetite suppressant
Livened Up explains that grapefruit essential oil can do more than curb excessive eating, it can also help curb cravings that can derail your healthy eating habits. Take a few drops throughout the day to help keep your mind and body on track.

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6. Antidepressant
Dr. Axe suggests inhaling the grapefruit vapors – possibly in a home vaporizer, or even an oil burning candle – to help fight depression. Organic Facts explains that grapefruit oil helps with depression by stimulating certain hormones in the brain, and by relaxing your body through aromatherapy.

 

7. Stress reliever
Dr. Axe says that the smell of grapefruit helps uplift, and is clarifying – which stimulate the mind. Try adding it to your bath, diffusing it in a home vaporizer, or even wearing it on your wrist or neck as a perfume to help keep you feeling less stressed throughout the day.

 

8. Digestive booster
Dab some grapefruit oil on your stomach to stimulate digestive function as suggested by Livened Up. Dr. Axe says it’ll help bring more blood to the digestive tract, which helps detoxify, shed excess fluid, and fight microbes.

 

 

9. Hangover fighter
Mercola says the invigorating smell can help relax you during painful hangovers, but Dr. Axe says it’s also great for stimulating your hard-working liver and gallbladder. Putting a few drops of grapefruit oil in your water can be helpful, as can diffusing it in your home or applying it to your throat and neck.

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Source: http://remedydaily.com/

The Real Truth About Vitamin C: It is not at all what you mean of it!

Truth About Vitamin C
Vitamin C

The flu season is very important to take additional amounts of vitamins from fresh fruit and vegetables, because in this way raises immunity. However you shouldn’t exaggerate and not with vitamin C too. Believe it or not, even he is not quite so harmless.

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In this period of the year, the  green markets doesn’t have many  fresh seasonal fruits and vegetables, or they have but they are imported from the tropics. On the other hand, winter is the season of colds and flu, and the period when we need vitamins, especially vitamin C. Therefore, many will reach for all sorts of supplements – powder, gum, pills or effervescent tablets – which contain ascorbic acid . However, although these products are sold without a prescription, it is important to know the right measure, because excessive doses of vitamin C can make the body more harm than good. Nutritionists agree that during increased effort, stress or viruses should enhance delivery ascorbic acid, but that in no case should not be exaggerated. Over 2000-2500 milligrams per day of this vitamin is the dose that is toxic to our health! Although vitamin C is soluble in water, and to this expert said hydrosoluble and excreted with urine, overdosing the body is unable to metabolize the long term. Then, resulting problems

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.For beginning  if we suddenly take more vitamin C than we need, it is quite certain that we will be sick, there will be a diarrhea or vomiting, heartburn, abdominal cramps and bloating, headaches, insomnia … Thankfully, all of these symptoms are short-term and will eventually pass. However, if a longer period of time each day persistently exaggerated, consequences can be terrible.

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Although it is believed that ascorbic acid has strong antioxidant effects – which means it protects our cells from degradation, and therefore formation of carcinogenic mutations in the further division – higher dose has the opposite effect! Which means that instead of themselves to extend the life and remain in good health, you can challenge and encourage cancer!

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Also, high doses of vitamin C will create its system for secretion of a real mess. The kidneys are the first targeted, which are unable to cope with such a quantity of oxalate which are released during the synthesis of ascorbic acid, which means that in them they create sharp stones in the kidney, which hurt like the devil himself! And you can think about how when they reach the bladder and ureter. Also, vitamin C has the power to the other foods stimulate the synthesis of iron, and too much of this mineral can destroy your liver, heart and pancreas. It certainly does not want, is not it?

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All in all, overdose with vitamin C can not directly kill you, but you should not exaggerate! Will be quite enough to eat a balanced diet through one or two oranges per day or a red pepper or grapefruit or half a cup of broccoli or a few kiwi or lemonade or two apples. But, no way all at once in the same meal, and not especially handful of vitamins from pharmacies!

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12 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue

Magnesium deficiency is probably the most common nutritional deficiency nowadays. For example, approximately 80% of U.S citizens are deficient in this essential mineral. This is worrying fact since magnesium is responsible for more than 300 biochemical reactions in the body in the body.

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SOME OF THE MOST IMPORTANT FUNCTIONS OF MAGNESIUM INCLUDE:
  • Proper transportation of crucial vitamins and minerals such as calcium, vitamin D, and vitamin K.
  • Detoxification
  • Creating energy in the body
  • Activation of muscles and nerves
  • Helping digest carbohydrates, fats, and proteins
    12 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue
WHAT IS THE REAL CAUSE OF MAGNESIUM DEFICIENCY?

According to many experts, the biggest cause of magnesium deficiency are the modern farming techniques which use many different chemical fertilizers, pesticides, and insecticides that deplete the soils of mineral nutrients such as magnesium. In addition to this, certain medical conditions can also make it difficult for your body to absorb magnesium.

HERE ARE THE MOST COMMON SIGNS OF MAGNESIUM DEFICIENCY:
  • Decreased appetite
  • Fatigue
  • Numbness
  • Nausea
  • Vomiting
  • Muscle cramps
  • Memory Loss
  • Frequent Mood Changes
  • Abnormal heartbeat
  • Coronary spasms
  • High blood pressure
  • Blood clots

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THE RISK FACTORS FOR MAGNESIUM DEFICIENCY ARE:
  • Crohn’s disease or other medical conditions that affect digestion
  • Kidney disease
  • Parathyroid problems
  • The use of antibiotics or drugs for diabetes
  • Regular consumption of alcohol
  • Old age
HOW TO INCREASE MAGNESIUM INTAKE?

The first option is to take magnesium supplements. Click here to find out about the best and worst forms of magnesium supplements . Epsom salt baths is another great way to increase magnesium levels. It will allow you to absorb magnesium through your skin. However, the best way boost your magnesium levels to eat more foods that are rich in magnesium.

HERE ARE THE TOP 12 MAGNESIUM-RICH FOODS
  • Cashew Nuts – 1 will satisfy 20% of the recommended daily intake.
  • Almonds – 1 ounce is equivalent to 19% of the daily value.
  • Avocados– 1 avocado will cover 15% of the recommended daily intake.
  • Bananas – 1 medium-sized banana will provide you with 8% of the daily value.
  • Lentils – 1 cup of cooked lentils will satisfy 18% of the daily value.
  • Dark Chocolate – 100 grams will give you 58% of the recommended daily intake.
  • Figs – 1 cup of dried figs will cover 25% of the daily value.
  • Okra – 1 cup of boiled okra will provide you with 14% of the daily value.
  • Pumpkin Seeds– 1 ounce is equivalent to 19% of the daily value.
  • Soybean – Half a cup of dry roasted soybeans will provide you with 50% of the daily value.
  • Rice – 1 cup of long grain brown rice will satisfy 21% of the recommended daily intake.
  • Spinach – 1 cup of cooked spinach will give you 39% of the daily value.

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Sources: http://www.healthylifetricks.com

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