Most Nutritious

Health Benefits of Lychee

2013-04-13T05:50:00.000-07:00

How many lychees can you consume in one sitting? Did you know that about nine lychee pulps can already provide 100% of the Daily Value of Vitamin C? Lychee is, in fact, one of the fruits with highest vitamin C content. Plus it’s also rich in copper, vitamin B6, fiber and potassium. Enjoy its sweet flesh and delicious aroma by eating fresh. They can also be added in different food preparations like salads, appetizers, snacks and beverages.

Vitamin C – 226% DV per cup (190 grams)

1.       Protects the heart
Studies have shown that taking a daily dose of more than 700 milligrams of Vitamin C supplement lowers risk of cardiovascular disease by 25 percent. Why take a nutrient in tablet form if you can have it naturally from fruits? One cup of lychee pulp can deliver over 200% DV of vitamin C.

2.       Prevents wrinkles
Vitamin C strengthens and elasticizes skin by forming collagen. Research among people who consume more Vitamin C-rich foods had shown fewer wrinkles compared to those who ate lesser amounts.

3.       Boosts brain power
According to research in Archives of Neurology, a combination of vitamins C and E may lessen Alzheimer’s risks by as much as 64 percent. Guava, kiwi fruit, and citrus fruits like pomelo are also teeming with vitamin C.

4.       Supports healthy vision
Antioxidants like vitamin C help prevent age-related macular degeneration (AMD) by neutralizing damage to the retina cause by free-radicals. Also add fruits high in vitamin E, beta-carotene, zinc and copper and lower your risk of AMD-related vision loss.

Vitorio Benedetti

Copper – 14%

5.       Strengthens bones
Lychee is one of the few fruits rich in copper. Together with zinc, copper boosts the effectiveness of Vitamin D, which improves the absorption of calcium.

6.       Keep thyroid problems at bay
Did you know that copper is linked in thyroid metabolism? It plays a role in hormone production and absorption by pushing the production of the thyroid hormone thyroxine (T4). Too much secretion of T4 in the body is called hyperthyroidism, and lack of its secretion is known as hypothyroidism.

7.       Guard against anemia
Just because a nutrient is not often talked about doesn’t necessarily mean that it has less importance. Such is the case of copper, which has many healthy contributions to the body, including helping the body absorb iron and make red blood cells (RBC). Copper deficiency has similar symptoms with iron-deficiency anemia.

Vitamin B6 – 10%

8. Fights stress
The B group of vitamins is not commonly found in fruits. One cup of lychee can deliver a rich supply of vitamin B6, one of the so-called anti-stress vitamins.

Fiber – 10%

9. Promotes regular bowel movement
Lychee is rich in fiber, a must-have nutrient to promote regular bowel movement.

10. Aids in weight loss
If you are watching your weight, keep lychee within your reach regularly. Foods high in fiber need more chewing time giving the body longer period to feel full, lowering the risk of too much over eating.

Nutrient data source: USDA

© K Kristie

Health Benefits of Grapefruit

2013-04-13T05:40:00.000-07:00

Grapefruit is a subtropical fruit which used to be only grown as an ornamental plant but is now among the most popular citrus fruits. They come in beautiful shades of white, pink and red with flavors that range from highly acidic to a bit bitter to sweet and tart.

Grapefruits, especially the red and pink varieties, are considered as one of the most nutritious fruits. One cup (230 grams) can provide the following nutrients and health benefits:

Vitamin C – 120%

1.       Promotes fast healing of wounds
A basket of grapefruit is one of the perfect gifts to a loved one who has recently given birth or had an operation. Grapefruit is brimming with vitamin C, which helps form collagen, the protein which provides strength and elasticity to the skin and helps promote faster wound healing.

2.       Clears up UTI
How does this pomelo relative help prevent or clear up urinary tract infection? Vitamin C helps acidify the urine helping prevent the growth of bacteria in the urinary tract. Grapefruit is also one of the fruits highest in water content.

3.       Maintains healthy teeth and gums
Prevent loose teeth and bleeding gums by having a high intake of vitamin C fruits and that include all citrus fruits like grapefruit.

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4.       Wards off colds and flu
When talk is about immune boosters, Vitamin C is king. It increases the production of infection-fighting white blood cells and antibodies and raises levels of interferon, the antibody that covers cell surfaces, preventing the entry of bacteria and viruses.

5.       Lowers risk of heart disease
Vitamin C is also an ally in the quest to keep the heart healthy. It increases levels of good cholesterol while regulating blood pressure and interrupting the process by which fat is formed into plaque in the arteries.

Vitamin A – 53%

6. Promotes good eyesight
Vitamin A is best known for its role in promoting healthy vision and 1 cup of grapefruit can provide half of the DV of this important nutrient.

7. Anti-wrinkles
A balance diet is very important for skin health. If your skin is dry and dull you may be deficient in Vitamin A, which helps control skin keratinization.

Fiber – 15%

8.       Aids in weight loss
Need help with weight loss? Make sure to consume high-fiber produce daily. Most high fiber foods need more chewing time so you’re less likely to overeat. You’ll also stay full for a longer time as the food tends to make the meal stay longer in the stomach.

9.       Prevents constipation
If you’re one of those people who are conscious of their fiber intake, constipation is most likely not a problem for you. Fiber softens stools making it easier to pass.

10.   Helps regulate blood sugar levels
Fiber-rich diet has been linked with a lowered risk of developing type-2 diabetes and grapefruit is a good source of fiber.

Nutrient data source: USDA

© K Kristie

Health Benefits of Lemongrass

2013-04-13T05:26:00.001-07:00

Lemongrass, or tanglad, as it is called in the Philippines, is a tall perennial grass that is widely used in Asian cuisine. Its subtle citrus flavor makes it a favorite ingredient in a wide variety of food preparations like soups and curries. It goes well with poultry, fish, beef and seafood. Some countries also use it as tea.

In addition to its flavor- and aroma-enhancing properties, lemongrass also promotes good health.

Manganese – 175%

1.       Strengthens bones
Did you know that the trace mineral manganese is necessary for bone health? Study participants among postmenopausal women have shown that those who take a combination of calcium, zinc, copper and manganese have lesser spinal bone loss compared to those who didn’t.

2.       Prevents PMS
Clinical studies among women suggest that an increased supply of manganese in their diets have resulted in fewer mood swings and cramps. Just one half cup of lemongrass can already supply almost 100% of the daily value (DV) of manganese.

3.       Fights arthritis
Manganese may also be beneficial in individuals with rheumatoid arthritis. If taken along with glucosamine and chondroitin, some people have noticed lowered pain, although some find it to be ineffective.

Iron – 30%

4. Keeps anemia at bay
Lemongrass is a very good source of iron, a mineral which helps prevent iron-deficiency anemia. If you notice frequent fatigue, weakness, and decreased ability to concentrate, add more lemongrass in your daily diet or increase your natural iron intake by eating more leafy greens and other iron-rich vegetables.

5. Boosts immune system
Another sign that you may need to up your iron supply is when you easily catch coughs and colds. Iron helps strengthen the immune system.

Potassium – 14%

6. Regulates blood pressure levels
Add your natural daily dose of potassium by making sure you have lemongrass readily available when cooking. Potassium has long been proven for its blood pressure-lowering-effects. Avocados, guavas, bananas and kiwifruits are some of the richest sources among fruits.

7. No leg cramps

One cup of lemongrass is packed with half of the potassium in bananas. Potassium is also an electrolyte which relaxes muscles to prevent leg cramps.

Folate – 13%

8.       Supports fertility
Lemon grass is beneficial for both men and women in their childbearing years though its supply of folate. This B vitamin (Vitamin B9) aids in spermatogenesis in men and implantation and placentation in women.

9.       Protects against birth problems of the brain and spine
Folate also helps protect against serious congenital problems for the developing baby especially neural tube defects and spina bifida.

10.   Lowers risk of cardiovascular diease
What makes lemongrass heart-friendly? Increased folate supply in the body has continually been suggested to lower risk of cardiovascular disease by preventing homocysteine build-up in the blood.

Lemongrass is also used extensively in herbal medicine.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Sweet Potato

2013-04-13T01:49:00.001-07:00

The sweet potato is a large, starchy and sweet-tasting tuberous root which is considered as one of the most nutritious root vegetable. Depending on variety, the sweet potato flesh comes in colors of white, yellow, orange and purple. The orange-fleshed ones are among the top sources of beta-carotene. It has many culinary uses in different parts of the world; it is also a staple food crop in some countries including in rural areas in the Philippines where the tubers are usually boiled or baked in coals.

For every cup (328 g) of cooked, boiled without skin and mashed sweet potato, here’s how healthy it is.

1. Good for the eyes (Vitamin A – 1033% DV)
The color of the flesh of fruits and vegetables says something about their nutrients. The orange-fleshed varieties like the sweet potato indicate that they are blushing with vitamin A in the form of beta-carotene. Bake or make into potato fries and serve as snacks to promote healthy eyesight.

2. Keeps teeth and gums healthy (Vitamin C – 70% DV)
Fruits, particularly acerola and guava are nature’s top sources of vitamin C. But did you know that sweet potatoes are also loaded with this very important vitamin? Every cup can deliver 70% of the daily value of the nutrient known to prevent loose teeth and bleeding gums.

3. Strengthens bones (Manganese – 44% DV)
Are you looking for another supporter in preventing osteoporosis? The sweet potato is one of the perfect foods to be had. It contains almost half of the DV of manganese, a mineral which plays an important role in bone metabolism.

4. Regulates cholesterol levels (Fiber – 33% DV)
It is also rich in fiber, a carbohydrate which has shown to be an effective helper in lowering blood cholesterol levels. Fruits, vegetables, beans and legumes are all important sources of fiber.

5. Keeps heart healthy (Vitamin B6 – 27% DV)
Sweet potatoes help prevent homocysteine build-up in the blood by providing vitamin B6. High homocyteine levels in the blood are associated with increased risk of cardiovascular disease and stroke.

6. Controls blood pressure levels (Potassium -22% DV)
Potassium-rich foods are hypertension-fighting foods. If you want to prevent abnormal blood pressure levels, reach for potassium-rich fruits and enjoy a delicious sweet potato pie.

7. Fights stress (Pantothenic Acid – 19% DV)
It is a good source of pantothenic acid, a B vitamin which plays an important part in the body’s ability to produce stress hormones. It is believed that when a person becomes stressed, the pantothenic acid in the body is used up that is why there is a need to stock up for more.

8. Prevents wrinkles (Vitamin E – 15% DV)
It can deliver a good amount of vitamin E, a nutrient known for its benefits in skin aging. Avocados and kiwifruits are among the must-eat fruits if you want a natural source of vitamin E.

9. Stabilizes blood sugar levels (Magnesium – 15% DV)
Magnesium is the fourth most abundant mineral in the body, yet few people are aware of its benefits. Study participants have shown that those who consume a high magnesium diet were less likely to develop type 2 diabetes. Tamarinds, prickly pears and jackfruit are among the highest sources of manganese in fruits.

10. Helps the body produce energy (Iron – 13% DV)
If you have been feeling fatigue and weak, your body may be calling for more iron. Have some sweet potato to boost oxygen distribution throughout your body with the help of its rich iron supply.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Cantaloupe

2013-04-13T01:13:00.003-07:00

The cantaloupe is the richest source of vitamin A among fruits. Every 1 cup (177 g) contains 5987 IU of vitamin A, mainly in the form of beta-carotene.

Vitamin A – 120%

1. Good for the skin
High doses of vitamin A supplements can be toxic, but getting the nutrient from natural sources such as the cantaloupe is perfectly safe and will even help minimize acne and wrinkles. Just one cup can already provide over 100% of your RDI.

2. Promotes good eyesight
Vitamin A is best known for its important role in preserving and improving eyesight.

3. Combats infections
A delicious way to prepare this fruit is to make it into a smoothie, a perfect drink for kids and grownups alike to help strengthen the immune system and thus fight off viruses which can cause sickness.

clayirving/Flickr cc

Vitamin C – 108%

4. Maintains healthy teeth and gums
Loose teeth and bleeding gums may be a sign of a deficiency of vitamin C in the body. Load up on vitamin C-rich foods such as the cantaloupe for that beautiful smile.

5. Prevents UTI
In addition to its high water content which helps flush out the bacteria from your system, the cantaloupe’s high vitamin C content also works to increase the acidity level of the urine, decreasing the harmful microbes that may be present in the urinary tract.

6. Speeds up wound healing
Vitamin C is one of the safest and most effective nutrients which make them the most widely-used supplements. But with the cantaloupes high dose of vitamin C, who needs supplements? Add them in salads or eat as is to help form collagen, the protein which makes skin and scar tissue.

Potassium – 14%

7. Lowers blood pressure levels
It contains nearly the same potassium in bananas. Potassium helps in fighting hypertension by slowing down the effects of sodium in the body.

8. No leg cramps
Potassium also plays a critical role in muscle contraction and nerve transmission that a deficiency will result in muscle weakness and cramping.

Folate – 9%

9. Supports a healthy pregnancy
Planning to have a baby? Don’t forget to include one of the richest source of folate in your diet—the cantaloupe. Folate is widely known for its importance in pregnancy especially in its vital role in reducing the risk of nervous system problems in newborn babies.

10. Guards against anemia
Have you heard of macrocytic anemia? It is a condition due to a deficiency of folate and/or vitamin B12 in the body. When there is a lack of folate, the red blood cells becomes bigger than their normal volume.

Cantaloupe is also a good source of vitamins K and B6, niacin, fiber, magnesium and thiamine.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Tamarinds

2013-04-13T00:53:00.000-07:00

The tamarind is a fruit which is used both as vegetable and fruit. It can be added into soups, made into jams and jellies and also made into snacks by drying and salting or made into candies. It can even be used in juices, sorbets and ice creams. Worcestershire sauce and HP sauce wouldn’t be complete without this sour, acidic fruit.

Among fruits, the tamarind is the highest source of iron, magnesium, niacin, phosphorous, protein and potassium. But if you’re concerned about sugar and calories, you might want to shun this fruit as it also contains the highest in both.

1. Helps the nervous system to work properly (Thiamin – 29%)
Do you constantly feel numbness in your legs? How about sensation of “pins and needles”? And muscle tenderness in your calf muscles? You may be deficient in thiamine, a B vitamin which plays an important role in several body functions including the activity of nerves and muscles. Without this nutrient, the myelin sheaths of the nerves can become damaged giving you that painful, prickly sensation. Tamarind is an excellent source of thiamin.

2. Keeps bones strong (Magnesium – 23%)
Add a natural supply of magnesium to your diet by snacking on tamarinds. Study participants have shown that individuals with high potassium and magnesium intake had higher bone density and stronger bones than those who didn’t.

3. Eases constipation (Fiber – 20%)
It is one of the highest sources of fiber among fruits, no wonder it is being used as a natural laxative. Dietary fiber is known for its role in regulating bowel movement.

4. Constrols blood pressure levels (Potassium – 18%)
Tamarind is packed with twice the potassium in bananas. Potassium controls blood pressure by controlling the effects of sodium in the body.

5. Prevents anemia (Iron – 16%)
With its rich iron content, consuming tamarinds helps combat iron-deficiency anemia.

6. Regulates cholesterol levels (Niacin – 10%)
It is a good source of niacin, a very important B vitamin which may help lower the bad cholesterol and increase the good cholesterol in the body.

7. Helps the body produce energy (Riboflavin – 9%)
Feeling a little tired? Try to enjoy the sweetness or sourness of this fruit. Its riboflavin content will help release energy from carbohydrates.

8. Assists in normal blood clotting (Calcium – 7%)
Tamarind is one of the calcium-rich fruits. Calcium (with the help of vitamin K) plays a very important part in blood clotting.

9. Promotes healthy teeth and gums (Vitamin C – 6%)
Loose teeth and bleeding gums may be a sign of lack of vitamin C in the body. Eating this brown-skinned fruit can add to your dietary intake of vitamin C.

10. Strengthens the immune system (Protein – 6%)
Protein is not a common nutrient among fruits or vegetables. But among fruits, tamarinds contain the highest in protein, a nutrient which produces antibodies to help combat viruses and bacteria.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Mangoes

2013-04-13T00:15:00.000-07:00

Messy, but delicious, that’s how some people refer to the mango. Indeed, this tropical fruit is delightfully delicious. It may be one of the fruits high in sugar, but since it’s packed with so many beneficial nutrients, there’s no excuse to pass up on this heart-shaped sun-colored fruit. But then again, who would want to miss this versatile fruit? Although you can enjoy it as dried, in mango cake, mango shake or mango ice cream, it still is best eaten as is.

1.       Good for the skin (Vitamin C – 76%)
Mangoes are excellent sources of vitamin C, one of the safest and most effective nutrients. Vitamin C is required to form the protein collagen in the body, which is used to make skin and scar tissue. It is also necessary for fast healing of wounds and even reduces wrinkles and improves skin texture.

2.        Fights off infections (Vitamin A – 25%)
A cup of ripe mango can provide the body with 25% of vitamin A, one of the nutrients which help the body fight off colds and flu by boosting the activity of white blood cells and increase the response of antibodies to antigens. It also provides a protective barrier against viruses.

image by Kirti Poddar via Flickr cc

3.       Regulates cholesterol levels (Fiber – 12%)
Eating mangoes offers a very good amount of fiber, a type of carbohydrate which has been shown to help reduce blood cholesterol levels. Fruits, vegetables, beans and legumes are all good sources of soluble fiber.

4.       Good for the heart (Vitamin B6 – 11%)
Increased levels of homocysteine in the blood have been linked with increased risk of cardiovascular disease and stroke. Mangoes are rich in vitamin B6, a nutrient which helps lower homocysteine build-up.

5.       Combats Alzheimer's disease (Vitamin E – 9%)
Studies suggest that high doses of vitamin E when taken with C can delay the on set of Alzheimer's disease.

6.       Aids in blood clotting (Vitamin K – 9%)
Vitamin K may not be one of the top known nutrients, but it sure has many important functions in the body. It is best known for its role in healthy blood clotting to prevent excessive bleeding. Mango is a good source of vitamin K.

7.       Helps the body absorb iron (Copper – 9%)
To prevent iron deficiency anemia, it’s not enough to simply just load up on iron-rich foods. Copper is also important as it plays a role in the absorption, storage, and metabolism of iron as well as in the formation of red blood cells. Mangoes are good sources of this trace mineral.

8.       Lowers blood pressure levels (Potassium – 7%)
Bananas are best-known for their potassium content. But did you know that mangoes are also a good source of this nutrient? Studies have proven that potassium deficiency may increase the risk of hypertension.

9.       Energizes the body (Thiamin – 6%)
Are you feeling tired? Grab a mango! With the help of its thiamine content, it helps convert sugar into usable energy.

10.   Promotes a healthy pregnancy (Folate – 6%)
If you’re a woman in your childbearing years, mangoes are good for you. It is loaded with a wide variety of health promoting goodness especially folate. Research has found that pregnant women who have low levels of folate are more likely to have early miscarriages compared to those who have adequate folate levels. Folate has also proven to prevent neural tube defects to the developing baby.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Kiwifruit

2013-04-12T23:35:00.000-07:00

Did you know that the kiwi is considered as one of the world’s most nutritious fruits? Among fruits, it contains the highest in folate and vitamin K. It is also teeming with other essential nutrients that help fight off diseases and help the body stay in the pink of health.

1.       Wards off asthma (Vitamin C)
Some studies suggest that lack of vitamin C (or other antioxidants) in the body may increase the risk of developing asthma. Being one of the highest sources of vitamin C among fruits, munching on kiwi is an excellent way to put a check on this inflammation.

2.       Strengthens bones (Vitamin K)
One cup of kiwi can supply 89% of the daily value of vitamin K, one of the nutrients which studies show plays a role in bone metabolism. Vitamin K deficiency is also linked to low bone density and increased risk of osteoporotic fracture.

3.       The solution to constipation (Fiber)
Problem with bowel elimination? The kiwi’s high fiber content naturally and easily solves it.

4.       Combats hypertension (Potassium)
Keep your blood pressure within normal range by adding kiwi in salads or smoothies.

image by bensonkua via Flickr cc

5.       Reduces wrinkles (Vitamin E)
Eating a variety of fruits can be very good for the skin. The kiwi’s rich vitamin E content helps protect against wrinkles and improve the skin’s texture.

6.       Helps the body make melanin (Copper)
The color of your hair, skin and eyes depends on melanin. This substance is produced from the essential amino acid L-phenylalanine by an enzyme system dependent on copper. Kiwi can provide about 12% of the daily value of copper.

7.       Guards against anemia (Folate)
Pernicious anemia is a kind of anemia with larger than normal red blood cells which can be caused by various disorders including vitamin B12 and folate deficiency. Kiwi is rich in folate.

8.       Regulates blood sugar levels (Manganese)
Poor glucose tolerance may mean a lack of the mineral manganese in the body. Eating kiwi can deliver a good amount of manganese.

9.       Prevents muscle soreness (Magnesium)
Muscle tension, muscle soreness, muscle spasm, muscle cramps, and muscle fatigue. If you are having any of these, you’re body may be calling for magnesium. Having a kiwi may be your answer to that call. Kiwi can provide a good amount of the macromineral magnesium which plays an important role in relaxing your nerves and muscles.

10.    Aids in normal blood clotting (Calcium)
When you are wounded and the blood flow is stopped, you should thank calcium (along with vitamin K and the protein called fibrinogen). Although calcium is best known for its role in bone building, it also plays an important role in blood clotting. Kiwi is one of the few fruits which contain calcium.

Nutrient data source: USDA

© K Kristie

Health Benefits of Papaya

2013-04-12T22:28:00.002-07:00

Papaya is one of the fruits which can be eaten both ripe and unripe. It is best enjoyed when ripe due to its delicious sweetness and juiciness. Unripe papaya can be added to vegetables stews, made into salads and pickles and other food preparations. The ripe flesh can be added to fruit salads or eaten straight by scooping with a spoon.

Can you finish 1 cup of papaya? Good! Here's what it does to the body.

1.       Lowers cancer risk (Vitamin C - 144% DV)
Vitamin C is believed to help prevent and fight cancer. Papaya is teeming with vitamin C, an essential nutrient which works as a potent antioxidant and helps prevent cells from free radical damage.

2.       Promotes good eyesight (Vitamin A - 31%)
Enjoying a slice of papaya after meal ups your body’s natural supply of vitamin A, a nutrient best-known for its role to preserve and improve good eyesight.

3.        Ensures a healthy pregnancy and baby (Folate - 13%)
There’s this folk belief that papaya is a contraceptive. But there’s no scientific evidence to this claim. In fact, papaya is packed with folate, a B vitamin necessary for fertility in both men and women. It contributes spermatogenesis in men and oocyte maturation, implantation and placentation in women.

image by moemoechi via Flickr cc

4.       Regulates blood pressure levels (Potassium - 10%)
Have a natural supply of potassium with the help of papaya. Some studies have associated low levels of potassium in the diet with hypertension.

5.       Aids in weight loss (Fiber - 10%)
The papaya’s rich fiber content aids in weight loss by assisting in digestion and adding to the feeling of fullness without having to worry about calories.

6.       Good for the skin (Vitamin E - 5%)
For a more radiant and glowing skin, let papaya add to your body’s supply of vitamin E, one of the antioxidants which helps promote flawless skin.

7.       Needed in normal blood clotting (Vitamin K)
Papaya is a good source of vitamin K, a nutrient best known for its role in healthy blood clotting.

8.       Prevents bone loss (Calcium - 3%)
It is one of the few fruits which contain calcium, a must-have mineral for healthy, strong bones.

9.       Guard against leg cramps (Magnesium - 3%)
It contains magnesium. Lack of magnesium in the body may show in the form of muscle weakness, tremor or spasm.

10.   Keep wrinkles at bay (Water - 124 mg)
In addition to its skin friendly nutrients such as vitamins A, C and E, papaya is also high in water. Water keeps you looking younger by keeping the skin well hydrated.

Nutrient data source: USDA

© K Kristie

Health Benefits of Chayote

2013-04-12T07:19:00.001-07:00

Although chayote (Sechium edule) is typically prepared as a vegetable, it is in fact a fruit. It’s quite crunchy flesh can be eaten both raw and cooked. Around the world it is known by various names including merliton, christophene and chowchow.

1.       Good for the heart (Folate - 23% DV)
Chayote is an excellent source of folate, a B vitamin which helps prevent homocystein build-up. Studies have shown that too much of this amino acid in the blood is linked to a higher risk of coronary heart disease and stroke.

2.       May prevent cancer (Vitamin C - 13%)
Vitamin C is known as one of the powerful antioxidants, substances that may protect cells from damage caused by free radicals. Studies suggest that antioxidants may slow or possibly prevent cancer development.

3.       Energizes the body (Manganese - 9%)
Add chayote to stews. Its manganese content helps the body convert protein and fat to energy.

image by author

4.       Puts a check on constipation (Fiber - 7%)
Need more fiber? Promote bowel regularity by adding this vegetable to your diet.

5.       Keeps thyroid healthy (Copper - 6%)
It helps iodine in keeping the thyroid healthy by providing copper, a mineral linked in thyroid metabolism, especially in hormone production and absorption.

6.       Helps prevent acne (Zinc - 5%)
It is a good source of zinc, a mineral which has shown to influence hormones which controls the production of oil in the skin.

7.       Prevents bone loss (Vitamin K)
Tell grandma to eat chayote for a natural supply of vitamin K. Studies revealed a connection between vitamin K and osteoporosis.

8.       Eases tired and heavy legs (Potassium - 4%)
Tired and heavy legs are the body's signal that it needs more potassium. Have some potassium-rich foods to prevent this condition.

9.       Good for the brain (Vitamin B6 - 4%)
Study participants have shown that vitamin B6 helps improve memory performance in some age groups.

10.   Put leg cramps in check (Magnesium - 3%)
Chayote also contains magnesium, an electrolyte and a mineral which helps prevent muscle cramps.

Nutrient data source: USDA

© K Kristie

Fruits That Help Lower Blood Pressure Levels

2013-04-12T06:34:00.002-07:00

Potassium is the third most abundant mineral in the body. This essential mineral helps regulate the function of cells, muscles, tissues and nerves and is one of the nutrients known to help lower blood-pressure levels. Along with sodium, calcium and magnesium, it is also an electrolyte, a substance which maintains the fluid balance in the body. Potassium also plays an important role in preventing bone loss by controlling the amount of calcium excreted in the urine.

Weakening of the muscles, confusion, irritability, fatigue, heart problems and chronic diarrhea are some of the symptoms of lack of potassium in the body.

Keep your potassium levels in check by reaching for any of these fruits.

1. Tamarinds (628 mg)

The tamarind is a tart fruit which is typically used as a spice and souring agent. It is an excellent source of thiamine, magnesium, fiber, and potassium. It is also rich in iron, phosphorus and niacin and one of the few fruits packed with calcium.

2. Plantains (499 mg)

Plantains are fruits which can be mistaken for bananas. They are classified as fruits but are considered as vegetables as they need to be cooked before they can be eaten. Plantains are very high in vitamins A and C. They are also packed with vitamin B6, magnesium, and fiber and almost a quarter of the daily value of potassium.

3. Breadfruit (490 mg)

The breadfruit is another fruit which needs to be cooked before it is consumed. Every 100 grams can supply the body with half of the DV of vitamin C. It is also loaded with 20% of the DV of fiber and is a very good source of potassium, magnesium and thiamine.

4. Avocados (485 mg)

Considered as one of the most nutritious fruits, avocados are excellent sources of fiber, vitamin K, and folate, and very good sources of potassium, pantothenic acid, and vitamins C and E. One cup of cubed avocados can provide the body with a good amount of the B vitamins, as well as copper, magnesium and manganese.

5. Durian (436 mg)

The king of fruits boasts of its high vitamin C content. It is also rich in vitamins B1 and B6, fiber, folate, magnesium, and manganese, and is blushing with 436 mg of potassium for every 1 cup of chopped or diced fruit.

6. Guavas (417 mg)

The guava, considered as one of the superfoods, is big on vitamin C. In addition to being an excellent source of fiber and vitamin A, it is also a very good source of vitamin B6, potassium, copper and manganese.

7. Custard-apple (382 mg)

Custard-apple, also known as bullock’s heart contains almost the same amount of potassium as bananas. It can also provide the body with an excellent supply of vitamins C and B6, and fiber.

8. Bananas (358 mg)

Why do we see tennis players eat bananas during a match? Bananas are best-known for their potassium content which helps replenish lost fluids from sweating so much during a game. It also adds energy and helps prevent cramps. Why bananas and not the other more high potassium fruits? Bananas are convenient, easy to digest and also calms the stomach.

9. Purple Passion Fruit (348 mg)

Image by Fir0002 via Wikipedia CC

Granadilla, also known as purple passion fruit is a Brazil native. You’ll get half of the daily value of vitamin C and fiber and a quarter of the DV of vitamin A for every 100 grams of this subtropical fruit. It can also contribute about 348 mg of potassium.

10. Kiwifruit (332 mg)

The kiwifruit is an excellent source of vitamins C and K and fiber, a very good source of folate, potassium and copper and a good source of the B vitamins and other important nutrients. Like the tamarind, it is one of the few fruits which contain the bone-friendly nutrient—calcium.

The RDI for potassium is 4700 mg.

Nutrient data source: USDA

© K Kristie

Health Benefits of Fish

2013-04-12T06:20:00.000-07:00

Not all fish are packed with the same amount of specific nutrients. Among them, salmon is one of the highest sources of selenium and omega-3 fatty acids. Fish is also rich in B vitamins.

The amounts of nutrients referred here are based on 100 grams of Atlantic farmed salmon cooked using dry heat.

1.       Lowers risk of joint inflammation (selenium - 105% DV)
Fish is an excellent source of selenium, one of the nutrients which have shown to reduce risk of arthritis. Cod, halibut, snapper and tuna are also some of the highest natural sources of selenium.

2.       Improves memory (vitamin B12 - 83%)
Research among healthy people over the age of 75 who have the genotype associated with higher risk for Alzheimer’s have found that low levels of vitamin B12 in the body are linked to poor memory problems. Every 100 g of salmon can supply the body with more than half the DV of this essential nutrient.

3.      Keeps immune system in top shape (protein - 79%)
Protein is one of the most important nutrients that the human body needs especially for growing children. Among its contribution is helping the immune system to function properly. Fish is one of the highest sources of protein.

image by [puamelia] via Flickr

4.       Boost good cholesterol in the body (niacin - 72%)
Increase your niacin supply by eating fish and you will also up your body's high-density lipoprotein (HDL), the good cholesterol. HDL helps remove low-density lipoprotein (LDL), the bad cholesterol in the bloodstream.

5.       Good for the heart (vitamin B6 - 58%)
Study participants have shown that folate and vitamins B6 and B12 helps reduce heart disease by preventing homocysteine build-up. Homocysteine is an amino acid which contributes to the clogging of arteries which results to cardiovascular disease and stroke.

6.       Promotes healthy teeth and gums (phosphorous - 45%)
Salmon is high in phosphorous, one of the minerals which help calcium build healthy teeth and gums.

7.       Energizes the body (thiamine - 40%)
Lift your energy levels by reaching for fish. It helps the body produce energy with the help of their thiamine content.

8.       Fights stress (pantothenic acid - 26%)
Fish are also good sources of pantothenic acid, one of the important nutrients which help the body combat stress.

9.       Regulates blood pressure levels (potassium - 20%)
Individuals with high blood pressure levels don’t have to think twice to reach for fish as these are also rich in blood-pressure lowering potassium.

10.    Keeps depression away (omega-3 - 4023 mg; omega-6 - 1185 mg)
Among fish, salmon is the richest source of omega-3 fatty acids, one of the healthy fats with a wide range of reported health promoting goodness including its potential to fight depression. Sardines, halibut, shrimp, snapper and scallops are also some of the highest sources.

Nutrient data source: USDA

© 2013 K Kristie

Natural Ways to Lower Cholesterol Levels

2013-04-12T04:37:00.001-07:00

Cholesterol is a type of fat linked to heart diseases and stroke. This is the reason why sometimes when there’s food many are concerned about the cholesterol content.

Unknown to many, cholesterol is a vital substance that has a wide variety of functions in the body including the synthesis of vitamin D and hormones. However, too much cholesterol--specifically total cholesterol and LDL (also known as bad cholesterol) and too little HDL (also known as good cholesterol) in the blood can cause for plaque to buildup on the artery walls, thus, narrowing the arteries and reducing blood flow causing heart attack or stroke.

High cholesterol levels can be reduced or avoided by doing simple lifestyle changes.

1.       Eat less total fat
A high fat diet increases cholesterol. Choose lean meat; remove visible fat when cooking and always remove poultry skin before cooking or eating.

2.       Use cooking oil sparingly
Broil, bake or steam instead of frying. If you should fry use only cooking oil that is liquid at room temperature such as canola, corn, soybean, or sunflower.

3.       Eat fish
The omega-3 fatty acids found in many fish improves elasticity of arteries and reduce plaque formation. Have two to three servings of baked or broiled fish a week.

image by stu spivack via Flickr

4.       Exercise regularly
Regular exercise such as walking can raise your good cholesterol level.

5.       Stop smoking
Smoking reduces good cholesterol levels.

6.       Lose weight
Being overweight increases bad cholesterol and lowers good cholesterol levels. Losing even 5 to 10 pounds can make a difference.

7.       Eat more fiber
Soluble fiber helps lower bad cholesterol in the body. Beans and legumes are some of the highest natural sources of fiber.

8.       Drink green tea
Replace soda and other sugary drinks with green tea. Studies on both animals and humans revealed that green tea helps lower bad cholesterol levels.

9.       Go nuts
Eating about handful of nuts a day, especially walnuts and almonds have shown to be beneficial in helping reduce cholesterol as they are rich in omega-3 fatty acids.

10.   Be colorful
Eating five servings of a variety of colorful fruits and vegetables a day exposes you to a range of antioxidants. Avocado is one of the best known fruits which contain good cholesterol.

© K Kristie

Health Benefits of Jackfruit

2013-04-12T04:32:00.002-07:00

It smells sweet, its delicious, and nutritious, too. Discover how beneficial is the world's biggest tree-borne fruit, the Jackfruit.

1.       Guards the body against viruses (Vitamin C - 18% DV)
Vitamin C is one of the most widely used supplements as it is best known as the nutrient which helps prevent colds and infections. One cup of jackfruit can supply the body a very good amount of this potent antioxidant.

2.       Regulates blood sugar levels (Manganese - 16%)
A high blood sugar level is one of the manifestations of a deficiency of the mineral manganese in the body and jackfruit is one of the fruits rich in manganese.

3.       Prevents bone loss (Magnesium - 15%)
Magnesium supports the work of calcium to build and strengthen bones. Study participants have shown that those who consume foods high in potassium and magnesium has higher bone density reading and stronger bones compared to those who didn’t.

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4.       Keeps thyroid healthy (Copper - 15%)
Copper plays an important role in thyroid metabolism especially in hormone production and absorption.

5.       Stabilizes blood pressure levels (Potassium - 14%)
One cup of jackfruit contains half of the potassium found in bananas. Potassium, which also helps prevent bone loss, is known for its role to lower blood pressure levels.

6.       Supports bowel regularity (Fiber - 11%)
Through its fiber content, the jackfruit would be a great help in relieving and preventing constipation.

7.       Preventa night blindness (Vitamin A - 10%)
Who would have thought that jackfruit can also be good for the eyes? It contains a quarter cup of the vitamin A in carrots, the food best known for its chockfull of vitamin A.

8.       Good for the heart (Vitamin B6 - 9%)
Just like most fruits and vegetables, the jackfruit is also heart-friendly. This is due to its vitamin B6 content which may help reduce homocystein levels in the blood.

9.       Aids in blood clotting (Calcium - 6%)
Did you know that it is one of the highest sources of calcium among fruits? Calcium is not only beneficial to bones, it also plays a role in blood clotting.

10.   Sustains healthy blood cells (Iron - 6%)
Eating this exotic fruit can help add the iron supply in the body to prevent the common blood disorder, anemia.

* Nutrient data source: USDA

© K Kristie

Health Benefits of Fried Chicken

2013-04-12T04:20:00.004-07:00

Compared to red meat, chicken is considered healthy especially if cooked minus the unhealthy fats, and its cholesterol-laden skin removed.

These are some of the nutrition facts and health promoting goodness you get for every 1/2 fried chicken breast (86g), bone and skin removed.

1.       Energizes the body (Vitamin B3 - 64% DV)
Chicken is one of the food with highest niacin content, the vitamin which play an important role in energy production.

2.       Supports children's growth (Protein - 58%)
Meat, poultry and fish are high in quality protein. Half of a chicken breast can already provide more than half of the DV of protein, a nutrient best known for its important role in human body growth and maintenance.

3.       Reduces risk of arthritis (Selenium -32%)
Research has shown that study participants who lack the trace mineral selenium in the body are more likely to develop knee osteoarthritis.

4.        Good for the heart (Vitamin B6 - 28%)
Chicken helps lower risk of heart disease and stroke through its rich supply of vitamin B6, which may help lower homocysteine levels in the blood. Research has linked high homocysteine levels to heart disease and stroke.

image by jules.stonesoup via Flickr

5.        Maintains healthy bones (Phosphorous - 21%)
In addition to calcium, phosphorus is also equally important for bone health, and chicken can supply almost a quarter of the DV.

6.       Fights stress (Vitamin B5 - 9%)
Just like eggs, chicken also contains pantothenic acid, one of the nutrients which play a role in fighting stress.

7.        Keeps PMS away (Magnesium - 7%)
Studies have shown that some women with PMS seem to have a low level of the mineral magnesium in the blood. Those who ate foods high in magnesium had better mood and less water retention compared to those who did not get enough supply.

8.       Regulates blood pressure levels (Potassium - 7%)
Want to keep those blood pressure levels within normal range? Have some chicken, and you might also want to add a banana or avocado.

9.       Builds and maintain body tissues (Riboflavin - 6%)
The fourth B vitamin found in chicken meat is riboflavin. A deficiency in this vitamin results in soreness around the lips, mouth and tongue, cracking of the skin at both corners of the mouth and peeling of the skin, particularly around the nose.

10.       Helps improve appetite (Zinc - 6%)
Do you have a picky eater at home? Serve him chicken regularly. Not only will it help him grow taller, it will also improve his appetite.

* Nutrient Data Source: USDA

© K Kristie

Health Benefits of Eggs

2013-04-12T03:58:00.001-07:00

Small but powerful, that's the egg. Have at least one a day and reap its many health benefits.

For every 1 large egg (50g), here's how beneficial it is.

1.       Keeps thyroid gland healthy (Selenium - 22% DV)
Eggs are one of the richest sources of selenium, an essential trace mineral next to iodine required for proper thyroid synthesis, activation and metabolism.

2.       Energizes the body (Vitamin B2 - 15% DV)
The B group of vitamins is known for energy production and that includes vitamin B2 of which eggs are excellent sources of. Vitamin B2, also known as riboflavin supports energy production by assisting in metabolizing fats, carbohydrates and proteins.

3.       Maintains shiny hair and strong nails (Protein - 13% DV)
Eggs are high in protein, an important part of every cell in the body. This macronutrient is needed by the body to build and repair tissues. It is also an important building block of bones, muscles, cartilage, skin, and blood.

4.       Prevents anemia (Vitamin B12 - 9% DV)
Another B vitamin packed in eggs is vitamin B12, a nutrient involved in the development of red blood cells. Vitamin B12 deficiency is one of the causes of pernicious anemia.

5.       Strengthens bones (Phosphorous - 9% DV)
Phosphorus is the second most abundant mineral in the body (next to calcium) with 85% found in bones and teeth. Bone loss is not only caused by lack of calcium in the body; it may also be caused by a deficiency in phosphorus as both minerals work together to build strong bones and teeth.

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6.       Fights stress (Pantothenic Acid - 7% DV)
Eggs can help fight stress through its pantothenic acid content. Pantothenic acid is sometimes called the “anti-stress” vitamin because it supports the adrenal glands, which produce hormones that help the body respond to stress.

7.       Supports healthy vision (Vitamin A - 6% DV)
Vitamin A is known as the nutrient which promotes good eyesight, and egg is a good source of it.

8.       Helps promote healthy sperm (Folate - 5% DV)
Regular egg consumption can help contribute to spermatogenesis in men and oocyte maturation and implantation in women due to its folate content.

9.       Essential for a healthy prostate (Zinc - 4% DV)
Eggs are rich in zinc, a mineral which studies have found to play a role in prostate health.

10.    Guards against viruses (Iron - 3% DV)
Eggs also contain a good amount of iron. Iron not only helps prevent anemia, it also plays an important role in keeping colds and the flu away. Individuals who are deficient in iron have a low resistance to infection.

Egg is also packed with 594 mg of omega-6 fatty acids.

* If you have heart disease, diabetes or high level of blood cholesterol, ask your doctor about your egg consumption as egg yolks are known to be high in cholesterol.

Nutrient data source: USDA

© K Kristie

Health Benefits of Guava

2013-04-12T02:38:00.001-07:00

Depending on the species, a guava’s flesh and seeds can be white, orange, pink or red. The skin is green before maturity and becomes yellow, maroon or remains green when ripe. They are best eaten when semi-ripe because they are crunchy.
Guavas are a treasure-trove of nutrients. Their being high in antioxidants has made them known as one of the “superfoods.” They are also known for their high pectin content.

1.       Lower cancer risk (Vitamin C - 628% DV)
Guava contains one of the highest vitamin C content among produce at four times more than oranges. Vitamin C is known as one of the potent antioxidants which help protects cells from free radical damage. High levels of oxidants in the body can damage cell membranes and may contribute to the development of heart disease and cancer.

2.       Reduce risk of diabetes (Fiber - 36% DV)
Looking for other sources of fiber? Grab a delicious guava. It is rich in fiber, one of the most talked about nutrients today as it has found to be beneficial in a wide range of disease prevention including diabetes by slowing down the absorption of sugar in the body and thus very beneficial for diabetic individuals. A high fiber diet has also been linked to a lowered risk of developing type-2 diabetes.

3.       Promotes good eyesight (Vitamin A - 21% DV)
Guavas are very good sources of vitamin A, the nutrient best known for preserving and improving eyesight.

4.       Supports fertility (Folate - 20% DV)
Munching on guava also supplies a good amount of folate in the body. Folate is a must-have nutrient for a healthy pregnancy.

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5.       Stabilizes blood pressure levels (Potassium - 20% DV)
One cup of guava is packed with almost the same potassium as bananas. Potassium works as an important factor in regulating blood pressure by reversing the role of sodium in unbalancing normal blood pressure.

6.       Maintains thyroid health (Copper - 19% DV)
No, guavas don’t contain iodine; they are good sources of copper, a trace mineral which plays a role in thyroid metabolism especially in hormone production and absorption.

7.       Helps the body make use of key nutrients (Manganese -12% DV)
One of the key functions of manganese in the body is being an enzyme activator including the enzymes responsible for the utilization of some key nutrients such as biotin, thiamine and ascorbic acid. Guavas are good sources of manganese.

8.       Relaxes nerves and muscles (Magnesium - 9% DV)
Magnesium is one of the essential minerals which needs to be obtained from food as the body cannot make them. Eating guavas can help relax the nerves and muscles through its good amount of magnesium content.

9.       Keeps brain healthy (Vitamin B6 - 9% DV)
The B group of vitamins play a vital role in brain function. Guavas are rich in vitamin B3 and B6. Vitamin B3 stimulates brain function and promotes blood flow and vitamin B6 is an important nutrient for brain and nerve function.

10.   Good for the skin (Vitamin E - 6% DV)
Regular guava consumption can also do the skin good through its vitamin E content. Vitamin E helps maintain healthy skin through its antioxidant properties.

Nutrient data source: USDA
* Percentage in DV refers to 1 cup (165 g).

© K Kristie

Health Benefits of Seaweeds

2013-04-12T02:07:00.003-07:00

For centuries, sea vegetables have been widely used as food in coastal cuisines around the world. It has been a traditional part of diets in China, Japan, and Korea where it can be found in sushi, soups, noodles salads, and breads. In Northern European countries, a seaweed known as dulse is consumed as a snack, condiment, added to stir-fried dishes and also in soups and salads.

Edible seaweeds or sea vegetables are loaded with essential nutrients that are beneficial for human health.

1.       Good for the thyroid
Seaweeds are known for their high iodine content, a very important mineral which produces thyroxine (T3) and triiodothyronine (T4), two thyroid hormones which regulate the metabolism of every cell in the body and plays a role in almost all its physiological functions.

2.       Protects bones from fractures
Seaweeds are excellent sources of vitamin K. Research on women who have started to experience bone loss has shown that adequate supply of vitamin K in the body can help prevent fractures.

3.       Keeps heart healthy
Folate, a mineral which seaweeds contain a very good supply of, has the potential to reduce heart disease by preventing homocysteine build-up. Too much of this amino acid in the blood is linked to a higher risk of coronary heart disease and stroke.

4.       Relaxes nerves and muscles
Magnesium has earned the moniker “smoothie” mineral because of its ability to relax the nerves and muscles of the body and seaweeds are very good sources of this macromineral.

5.       Supports bone health
The seaweed’s rich calcium content helps keep bones healthy and strong.

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6.       Prevents anemia
By being a good source of iron, seaweeds can help prevent anemia.

7.       Helps you sleep better
With the help of its tryptophan content, they can help you sleep better. Tryptophan is an essential amino acid that plays a role in relaxation, restfulness and sleep.

8.       Protects against cancer
Seaweeds, along with flaxseeds and sesame seeds are rich in a phytoestrogen called lignans. Several preliminary studies on lignans suggest that it helps prevent breast and colon cancers.

9.       Prevents inflammation
Fucans, or fucoidan is a polysaccharide found in most sea plants. They have been found to have anti-viral, anti-coagulant, anti-tumor and anti-inflammatory properties.

10.    Regulates blood sugar levels
Poor glucose tolerance can indicate a lack of the trace mineral manganese in the body. Seaweeds also contain manganese.

© 2013 K Kristie

Health Benefits of Omega-3 Fatty Acids

2013-04-12T01:56:00.001-07:00

Omega-3 fatty acids are polyunsaturated fats that have a growing reputation for their health promoting properties. These healthy fats are abundant in fatty fish, including tuna, salmon, halibut, and snapper. Flaxseeds and walnuts are also excellent sources.

1.       Good for the heart
Research has shown that omega-3 fatty acids may prevent cardiovascular disease by improving arterial elasticity. It has been found to lower the risk of arrhythmias (abnormal heartbeats), which can lead to sudden death.

2.       Reduce inflammation in the body
High blood levels of omega-3 have been found to result in less inflammation linked with heart disease and arthritis.

3.       Regulates high cholesterol levels
Research on Inuit Eskimos, who get high amounts of omega-3 fatty acids from regularly eating fatty fish, have shown to have increased good cholesterol and reduced triglyceride levels (fats in the blood).

4.       Lowers risk of blood clot
It has shown its anticoagulant properties by altering the ability of platelets in the blood to clot.

5.       Beneficial for diabetes
Research studies reveals omega-3 fatty acids have shown to lower triglycerides and apoproteins, and no adverse effect on glycemic control.

woodlewonderworks/Flickr

6.       Combats depression
It may be beneficial for people with mild depression. It enhances the effectiveness of medication as it affects the brain in a different way than antidepressants, so adding them to antidepressant medication is like “attacking the illness from a different front,” according to David Mischoulon, MD, a professor of psychiatry at Harvard Medical School.

7.       Lowers blood pressure levels
Research has supported the blood pressure lowering effects of omega-3’s, believed to be due to its anti-inflammatory and anti-coagulant factors.

8.       Improves brain function
According to Dr Alex Richardson, a senior research fellow in physiology at Mansfield College, University of Oxford and Madeleine Portwood, that omega-3’s can improve brain memory and performance by improving blood flow. In a clinical study, it has been found to be beneficial to boys with learning and behavioral problems such as temper tantrums and sleep disturbances.

9.       Decrease risk of obesity
Omega-3’s is associated in normal kidney function so that they will process fluid wastes better and thus, let people lose weight faster.

10.       Menstrual Pain
Studies on women revealed that those who took fish oil supplements reported less menstrual pain. The two compounds eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are believed to decrease levels of prostaglandins. High levels of prostaglandins in women during menstruation results in increased uterine contractions and muscular spasm.

Is it beneficial for cancer?
Although there are many reports about omega-3’s being beneficial for cancer, a review study published in 2006 by the Journal of the American Medical Association reported that an analysis on numerous studies did not find evidence of a significant link between dietary intake of omega-3 fatty acids and the incidence of several major types of cancer.

Depression, fatigue, dry and itchy skin, brittle hair and nails and joint pain are some of the possible symptoms of a need for more omega-3 fatty acids in the body. Too much can increase the risk of bleeding and hemorrhagic stroke. It is best for people who bruise easily, have a bleeding disorder, or are taking blood thinners to ask a doctor before taking any supplements.

There is currently no established RDA for omega-3 fatty acids.

© 2013 K Kristie

Health Benefits of Copper

2013-04-12T01:27:00.002-07:00

Copper is one of the nutrients which is often not talked about, maybe because the body needs so little of this essential mineral. But still, its contribution to human health is as important as the other more famous nutrients.

Copper is the third most abundant micromineral in the body, behind iron and zinc. It is primarily stored in the liver, with lesser concentrations in the brain, heart, kidney and muscles. Copper is associated in metabolism as it allow many important enzymes to work properly. It plays an important role in the development and performance in almost all the body’s systems, including gene transcription.

1.       Helps the body absorb iron
Lack of copper in the body has the same symptoms as iron deficiency anemia. This is because copper plays a role in the absorption, storage and metabolism of iron and the formation of red blood cells (RBC).

2.       Promotes healthy thyroid
Copper is associated in thyroid metabolism, especially in hormone production and absorption by stimulating the production of thyroxine(T4), and prevents over-absorption of T4 in the blood cells by controlling the body’s calcium levels.

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3.       Helps produce melanin
Melanin is a class of compounds that is responsible for the color of our skin and hair. Copper is one of the many nutrients that play a role in melanin production.

4.       Helps maintain healthy bones
Though calcium is the best known nutrient for healthy bones, it only contributes about 25% to the prevention of bone loss. Magnesium, manganese, zinc and copper are also equally important for healthy bones. Zinc and copper enhances the effectiveness of vitamin D, which promotes the absorption of calcium.

5.       Ensures healthy connective tissues
Copper is part of an enzyme that plays a critical role in the synthesis of collagen and elastin, two important structural proteins found in bone and connective tissues.

6.       Eliminates free radicals
Copper is also one of the antioxidants which work to neutralize free radicals that can damage body tissues.

7.       Helps lower cholesterol levels
Copper may not be one of the popular nutrients to help lower cholesterol levels, but high concentrations of copper are found within the carotid artery. Dietary supplementation has shown to reduce atherosclerosis in cholesterol-fed rabbits.
Signs of copper deficiency includes anemia, bone and joint problems, frequent infections, fatigue and weakness.

The adult RDA for copper is only 0.9 mg. Excellent sources include liver, mushrooms, oysters, sesame seeds, nuts, raisins, legumes and chocolate.

© K Kristie

Health Benefits of Zinc

2013-04-12T00:16:00.002-07:00

Zinc is usually the last mineral name you will find in a box of multi-vitamin supplements. But that doesn’t mean that it is the last needed nutrient for the body. In fact, it is an essential micro-mineral found in all body parts and is vital for the healthy activity of all the body’s system. The activity of about 300 enzymes relies on zinc to get them moving.

1.       Boosts immune system
Zinc is known to prevent or shorten the duration of colds due to its ability to strengthen the immune system where it demonstrated to enhance white blood cell functions. People with low zinc supply are known to experience increased susceptibility to a variety of infectious organisms.

2.       Supports smell and taste sensitivity
Zinc deficiency has been found to impair the sense of smell and taste. A protein that is directly involved in our sense of taste is believed to be linked to zinc in order for it to function properly.

3.       Increase fertility
Low zinc supply in males has been found to cause infertility, reduced sperm count and abnormalities in sperm motility. Adequate supply of zinc in females promotes proper cell division, a process critical to the early stages of conception and fetal development.

4.       Helps prevent osteoporosis
Zinc deficiency is a risk factor for osteoporosis. Studies have shown that zinc stimulates bone formation and inhibits bone loss.

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5.       Zit fighter
You’ve probably heard that zinc is good for acne. This is due to zinc’s influence on hormones which controls the production of oil in the skin. Zinc also promotes healthy cell growth and has shown to contribute in the healing of other skin disorders including eczema, psoriasis, dandruff, diaper rash and burns.

6.       Anti-inflammatory effects
Studies suggest that zinc has anti-inflammatory properties and has an analgesic action during the early stages of inflammation. Zinc supplementation was also linked to a reduced risk of rheumatoid arthritis.

7.       Aids in weight loss
One of the many symptoms of zinc deficiency is weight loss as it is an important mineral for appetite control. But this doesn’t mean that you should overdose on zinc if you want to lose weight.

8.       Helps balance blood sugar
Zinc is an important factor in regulating insulin production. It aids blood sugar get into the cells and helps insulin to function properly.

9.       Promotes healthy eyes
Among the tissues in the human body, the eyes contain the highest concentrations of zinc. It plays an important role in eye health, and recent studies have shown the association of zinc to age-related macular degeneration (AMD).

10.   Keeps prostate healthy
High concentrations of zinc are also found in the prostate, and for years, experts have known that the mineral may play a role in prostate health. Preliminary studies suggest that zinc slow down the activation of prostate cancer cells.
Despite the many health promoting effects of zinc, this doesn’t mean that one should have more than what the body needs. The Recommended Dietary Allowance (RDA) for adults is only 10-15 mg. Oysters, shellfish, beef and other red meats and most nuts and legumes are good sources of zinc.

Health Benefits of Peanuts

2013-03-28T06:34:00.000-07:00

Also known as ground nuts, peanuts, along with beans and peas are members of the legume family which are the best sources of protein in the plant kingdom. Peanuts are found in a wide variety of products. They can be eaten salted, dry roasted, boiled and even raw. They can be found in peanut brittle, peanut butter and candy bars and is often a major ingredient in mixed nuts.

1.       Promote fertility
Peanuts contain a good amount of folate. Repeated studies have shown that women who had a daily intake of 400 micrograms of folic acid before and during early pregnancy reduced their risk of having a baby born with a serious neural tube defect by up to 70%.

2.       Aid in blood sugar regulation
One fourth cup of peanuts can supply the body with 35% of the DV of manganese, a mineral which plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.

3.       Help prevent gallstones
It may come as a surprise that peanuts can help prevent gallstones. But 20 years of studies have shown that eating 1 ounce of nuts, peanuts or peanut butter a week lowers the risk of developing gallstones by 25%.

4.        Fight depression
Peanuts are good sources of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. When depression occurs, a decreased amount of serotonin may be released from the nerve cells in the brain. Tryptophan may raise serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.

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5.       Boost memory power
Do you know what can be found in peanuts that gave them the “brain food” tag? This is due to their vitamin B content whose many health benefits include normal brain functioning and boosting memory power.

6.       Regulate cholesterol levels
The same nutrient which gives peanuts their memory enhancing power also helps lower and control cholesterol levels. Added to that is their copper content which aids in reducing bad cholesterol and increase good cholesterol levels.

7.       Lower risk of heart disease
Numerous studies have shown that regular nuts consumption is linked to reduced risk of heart disease. Peanuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Reach for a handful of peanuts and other nuts at least four times a week to reduce your risk of cardiovascular and coronary heart disease.

8.       Protect against age-related cognitive decline
Study participants have shown that those who have an intake of the most niacin-rich foods like peanuts were 70% less likely to have developed Alzheimer’s disease. A quarter cup a day of peanuts can already supply almost a quarter of the daily value for niacin.

9.      Cancer protection
A form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, seeds, and legumes including peanuts. Phytosterols not only protects against cardiovascular disease by interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

10.       Keep unwanted pounds off
Surprise! Eating nuts regularly is associated with a lowered risk of weight gain. Research had shown that people who eat nuts at least twice weekly are much less likely to gain weight than those who almost never eat them.

© K Kristie

Calcium-rich Fruits and Vegetables

2013-03-28T06:05:00.000-07:00

Calcium is the most abundant mineral in the body. It is an essential nutrient needed for muscle contraction, blood vessel expansion and contraction, secretion of hormones and enzymes, and transmitting impulses throughout the nervous system. It helps keep blood pressure normal and aids in blood clotting. Ninety-nine percent of the body’s calcium is stored in the bones and teeth where it supports their structure while the remaining 1% is needed in the blood, muscle and intercellular fluids. The body losses calcium daily through sweat, urine and feces.

In recent studies, calcium has also shown to help protect colon cells from cancer-causing chemicals, help prevent migraine headaches and reduce PMS symptoms during the second half of the menstrual cycle.

Diet is the best source of calcium with dairy products such as milk and cheese having the highest content. Unfortunately, some people can’t have dairy products due to lactose intolerance, the inability of the body to metabolize lactose, a sugar found in milk and other dairy products because the required enzyme lactase is absent in the intestinal system or its availability is lowered. There are also people who don’t like to drink milk.

These are the highest natural sources of calcium among fruits and vegetables.
Based on 100 gram serving:

1. Roselle (215 mg)

The roselle is a species of hibiscus with bright red fruits. The fruits’ calyces are made into a homemade drink in different parts of the world. They can also be prepared as jams and sweet pickles. Roselles are rich in vitamin C and anthocyanins and packed with the highest calcium among fruits.

2. Rhubarb (86 mg)
Although botanically classified as a vegetable, the rhubarb is considered a fruit in the US since it is being used as a fruit. It is an excellent source of vitamin K and a very good source of vitamin C, manganese and potassium.

3. Tamarinds (74 mg)
Tamarinds are 3-8 inch long, brown, irregularly curved fruits which contain 1-12 flat glossy brown seeds. Its sweet and sour fleshy, juicy, acidulous pulp can be eaten raw, made into candies or added to soups.
Although high in sugar, tamarinds are rich in vitamin B1, magnesium, fiber and potassium. They are also very good sources of iron, phosphorus and vitamin B3.

4. Kumquats (62 mg)
Kumquats are tiny, round to ovoid fruits that are members of the citrus family. In addition to their calcium content, they are also excellent sources of vitamin C and very good sources of fiber.

5. Prickly pears (56 mg)
Prickly pears, also known as Indian figs are red fruits of a native cactus found in North America. The green fruit which changes to red when ripe tastes like a cross between a bubblegum and watermelon. The juice can be made into jam or candy and is used in cocktails and vinaigrettes salads. Prickly pears are good sources of calcium and rich in vitamin C, magnesium, fiber and potassium.

6. Mustard Spinach (210 mg)

MizGingerSnaps/Flickr

Komatsuna, often called Japanese Mustard Spinach in the US is brimming with two potent antioxidants—vitamins A and C. It is high in fertility-promoting folate; the enzyme-activator manganese, and every 100 grams has 210 mg of calcium.

7. Green Soybeans (197 mg)
In addition to being an excellent source of protein, edamame, as the Japanese calls these baby soybeans also boasts of being rich in vitamin C, folate, and manganese. It can also supply the body with 20% of the DV of calcium and iron.

8. Turnip Greens (190 mg)
Turnip greens are the leaves of the root veggie turnip. It’s an excellent source of vitamins A, C, K and folate, and a good source of vitamin B6, manganese, calcium and copper, a mineral which helps the body absorb iron.

9. Garlic (181 mg)
Garlic is not just a seasoning and condiment but is also an ally for a healthy body as it adds vitamins C and B6, and the minerals selenium, copper and calcium in our diet.

10. Nopales (164 mg)
Nopales is the young pad of prickly pears. It’s a common part of Mexican dishes and both the fruit and pads can provide calcium. Who would have thought that cactus can be eaten and are even nutritious?

Nutrient data source: USDA

© K Kristie

Amazing Health Benefits of Avocado

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Persea Americana is called by various names including: avocado, alligator pear, butter pear, palta and aguacate. This fruit is sometimes believed to be a vegetable since it is sometimes added in various food preparations like salads and burgers. Though it has became famous mainly due to the preparation of guacamole, avocados can actually be easily prepared by eating it straight or dipping it in sugar. In the Philippines, it is made into a sherbet by mashing the ripe fruit and adding milk and sugar and then chilled or frozen and eaten like ice cream.

The word “avocado” comes from the word āhuacatl, meaning “testicle,” in reference to the shape of the fruit. The Aztecs called it “the fertility fruit” and considered it a sexual stimulant.

photo credit

Avocados are brimming with health benefits as it contains more than 25 essential vitamins and minerals. Here are 10 reasons why you shouldn’t pass up this fruit:

Oleic acid is a monounsaturated fat found in avocados. This omega-nine fatty acid may help lower cholesterol levels.
Avocados has more potassium than bananas. Potassium guards the body against circulatory diseases including hypertension, heart disease and stroke.
The fruit has significant amounts of vitamin E, an antioxidant known to slow down the aging process as well as help protect against heart disease and certain types of cancer.
It contains folate, another nutrient important for a healthy heart. Folate is also an essential mineral for pregnant mothers to promote healthy cells and tissue development and prevent birth defects like spina bifida.
It is a concentrated source of the carotenoid called lutein, known to protect against eye problems like cataracts and age related macular degeneration.
Studies showed that when avocado is added to salsa and green salad, it acts as a nutrient booster as alpha and beta-carotene and other carotenoids are absorbed more in the body.
The fruit comes packed with another phytonutrient in the form of vitamin K, a vitamin long known for its critical role in blood clotting. Vitamin K has also recently been found to activate at least three proteins involved in bone health.
Being an excellent source of fiber makes it beneficial in treating and preventing constipation and hemorrhoids.
Another good reason to eat this tropical fruit is its vitamin B6 (pyridoxine), said to be the busiest vitamin in the body as it performs many chemical reactions including the promotion of proper breakdown of starches and sugar and strengthening the immune system.
Due to its many beneficial nutrients including vitamin C and copper, avocados are listed as nutrition superstars in the American Diabetes Association and Diabetes Food and Nutrition Bible.

Fruits With Lowest Calories

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These fruits are not just packed with nutrients, they contain the lowest calories, too. Here's how much calories they have for every 100 g serving:

Rhubarb – 21 calories
Rose-apples – 25 calories
Casaba melons – 28 calories
Ohelo berries – 28 calories
Limes – 30 calories
Watermelon – 30 calories
Carambola (starfruit) – 31 calories

DeusXFlorida
Acerola (west indian cherry) – 32 calories
Grapefruit – 32 calories
Strawberries – 32 calories

Most Nutritious

Health Benefits of Lychee

Vitamin C – 226% DV per cup (190 grams)

Copper – 14%

Vitamin B6 – 10%

Fiber – 10%

Health Benefits of Grapefruit

Vitamin C – 120%

Vitamin A – 53%

Fiber – 15%

Health Benefits of Lemongrass

Manganese – 175%

Iron – 30%

Potassium – 14%

Folate – 13%

Health Benefits of Sweet Potato

Health Benefits of Cantaloupe

Vitamin C – 108%

Potassium – 14%

Folate – 9%

Health Benefits of Tamarinds

Health Benefits of Mangoes

Health Benefits of Kiwifruit

Health Benefits of Papaya

Health Benefits of Chayote

Fruits That Help Lower Blood Pressure Levels

1. Tamarinds (628 mg)

2. Plantains (499 mg)

3. Breadfruit (490 mg)

4. Avocados (485 mg)

5. Durian (436 mg)

6. Guavas (417 mg)

7. Custard-apple (382 mg)

8. Bananas (358 mg)

9. Purple Passion Fruit (348 mg)

10. Kiwifruit (332 mg)

Health Benefits of Fish

Natural Ways to Lower Cholesterol Levels

Health Benefits of Jackfruit

Health Benefits of Fried Chicken

Health Benefits of Eggs

Health Benefits of Guava

Health Benefits of Seaweeds

Health Benefits of Omega-3 Fatty Acids

Health Benefits of Copper

Health Benefits of Zinc

Health Benefits of Peanuts

Calcium-rich Fruits and Vegetables

Amazing Health Benefits of Avocado

Fruits With Lowest Calories

Rhubarb – 21 calories

Rose-apples – 25 calories

Casaba melons – 28 calories

Ohelo berries – 28 calories

Limes – 30 calories

Watermelon – 30 calories

Carambola (starfruit) – 31 calories

Acerola (west indian cherry) – 32 calories

Grapefruit – 32 calories

Strawberries – 32 calories