Showing posts with label natural food. Show all posts
Showing posts with label natural food. Show all posts
Wednesday, 26 August 2015
Saturday, 22 August 2015
Build a Better Body With Broccoli
Broccoli may not be at the top of your favorite-foods list, but it should be. From boosting immunity to strengthening your skeleton and joints to cutting cancer risk, here are 10 ways this cruciferous veggie sends your health soaring.
Broccoli might not be the most popular vegetable around, but it’s certainly one of the most nutritious. Considered a superfood for its nutritional value and disease-fighting properties, broccoli is high in fiber, antioxidants, B vitamins, vitamins A, C, K, and the mineral iron, all of which are essential for a healthy diet. More recently, broccoli has also been praised for its ability to combat osteoarthritis.
Widely recognized as a cancer fighter, broccoli’s health perks stem throughout the body. Here are more key broccoli benefits that should earn it a place at the top of your shopping list.
1. Broccoli slows osteoarthritis. New research out of the University of East Anglia (UEA) in the UK and published in the journal Arthritis & Rheumatism has identified sulforaphane, a compound generously found in broccoli, as being preventive against osteoarthritis in mice. Sulforaphane displays anti-inflammatory behaviors and is responsible for slowing down the decomposition of joint cartilage. Researchers suggest that this finding will further fuel the emphasis that human treatment, in this case for arthritis, could lie in diet and lifestyle changes — not just in costly medication and surgery.
2. Broccoli helps prevent cancer. Chief among broccoli’s benefits is the superfood’s role in fighting disease. “Broccoli can actually detoxify the body and is known to have cancer prevention properties," Keri Glassman, RD, CDN, the New York City-based author of The O2 Diet says. “It has been shown to reduce breast, bladder, colon, and ovarian cancers.” In particular, two of broccoli’s phytochemicals — indoles and isothiocyanates — play an important role in cancer prevention. Studies have found that the indole-3-carbinol may help prevent hormone-related cancers, such as breast and prostate cancer.
A recent study at the University of Illinois found that broccoli’s anti-cancer properties can be boosted even further when the veggie is paired with spicy foods that contain the enzyme myrosinase, such as horseradish, mustard, and wasabi.
Other research, done at Johns Hopkins University School of Medicine in Baltimore, found that sulforaphane, an isothiocyanate, increased the activity of a group of cancer-fighting enzymes. In addition, beta-carotene in broccoli transforms into vitamin A within the body, which may also help prevent cancer.
3. Broccoli helps fight depression. Elizabeth Somer, RD, author of Eat Your Way to Happiness, says broccoli is a good source of the mood-boosting B vitamin folate. “Your brain cells won’t turn on without it,” she explains. “It’s no wonder that poor intake of folate increases the risk for depression, fatigue, poor memory, and possibly even more serious mental problems like schizophrenia. People battling the blues who boost their intake of greens such as broccoli say they feel better and happier as a result.”
Source
4. Broccoli enhances bone health. Broccoli contains calcium and vitamin K, both of which are important for bone health and preventing osteoporosis.
5. Broccoli helps maintain a healthy nervous system and balances sodium’s effect on blood pressure. Broccoli is rich in potassium, which helps stabilize blood pressure and also aids in maintaining a healthy nervous system and brain function, according to Rovenia Brock, PhD, a nutrition coach and author.
6. Broccoli may help prevent cardiovascular disease. Some studies have shown that broccoli’s vitamin B6 and folate may offer some protection against heart disease and stroke.
7. Broccoli improves digestion. Jeanette Bronee, a certified holistic health counselor with Path for Life in New York City, says broccoli’s high fiber content aides with digestion and prevents constipation by sweeping out the digestive tract. "It does need to be slightly cooked to be well digested, though,” she cautions.
8. Broccoli helps fight vision loss and repair skin damage. Broccoli contains lutein, which is important for eye health. Studies have shown that lutein helps prevent age-related macular degeneration and cataracts. Additionally, broccoli contains vitamin A, which is essential for vision. Broccoli also contains glucoraphanin, which helps repair damage from too much sun exposure or the aging process.
9. "Super broccoli" may prevent heart disease. Researchers at the Institute for Food Research in Norwich, England, are making broccoli even more powerful by developing a new so-called super broccoli that contains two to three times the normal amount of glucoraphanin, a nutrient that is believed to help prevent heart disease. This new breed of broccoli is not genetically modified, but rather, it's a cross between a British variety and a Sicilian one. On sale in some parts of the United Kingdom and United States now, this super veggie is set to be available across the United States by the end of 2011.
10. Broccoli improves immunity. Broccoli is high in vitamin C, which boosts the immune system and helps fight infection. Somer says broccoli is also packed with phytonutrients and phytochemicals, including sulforaphane, which helps clear toxins from the body and strengthens resistance to colds.
Finally, says Bronee, the superfood is a non-starchy vegetable, so even carbohydrate-conscious eaters can benefit from incorporating broccoli into a healthy diet.
If you don’t like the vegetable plain, broccoli is easy to incorporate in stir-frys, salads, omelets, and more. Search Everyday Health’s recipe database for easy ideas to work broccoli into your diet.
Widely recognized as a cancer fighter, broccoli’s health perks stem throughout the body. Here are more key broccoli benefits that should earn it a place at the top of your shopping list.
1. Broccoli slows osteoarthritis. New research out of the University of East Anglia (UEA) in the UK and published in the journal Arthritis & Rheumatism has identified sulforaphane, a compound generously found in broccoli, as being preventive against osteoarthritis in mice. Sulforaphane displays anti-inflammatory behaviors and is responsible for slowing down the decomposition of joint cartilage. Researchers suggest that this finding will further fuel the emphasis that human treatment, in this case for arthritis, could lie in diet and lifestyle changes — not just in costly medication and surgery.
"This study is important because it is about how diet might work in osteoarthritis,” said lead researcher Ian Clark, professor of musculoskeletal biology at UEA, in a press release. “Once you know that you can look at other dietary compounds which could protect the joint and ultimately you can advise people what they should be eating for joint health. Developing new strategies for combating age-related diseases such as osteoarthritis is vital, both to improve the quality of life for sufferers and to reduce the economic burden on society."
A recent study at the University of Illinois found that broccoli’s anti-cancer properties can be boosted even further when the veggie is paired with spicy foods that contain the enzyme myrosinase, such as horseradish, mustard, and wasabi.
Other research, done at Johns Hopkins University School of Medicine in Baltimore, found that sulforaphane, an isothiocyanate, increased the activity of a group of cancer-fighting enzymes. In addition, beta-carotene in broccoli transforms into vitamin A within the body, which may also help prevent cancer.
3. Broccoli helps fight depression. Elizabeth Somer, RD, author of Eat Your Way to Happiness, says broccoli is a good source of the mood-boosting B vitamin folate. “Your brain cells won’t turn on without it,” she explains. “It’s no wonder that poor intake of folate increases the risk for depression, fatigue, poor memory, and possibly even more serious mental problems like schizophrenia. People battling the blues who boost their intake of greens such as broccoli say they feel better and happier as a result.”
4. Broccoli enhances bone health. Broccoli contains calcium and vitamin K, both of which are important for bone health and preventing osteoporosis.
5. Broccoli helps maintain a healthy nervous system and balances sodium’s effect on blood pressure. Broccoli is rich in potassium, which helps stabilize blood pressure and also aids in maintaining a healthy nervous system and brain function, according to Rovenia Brock, PhD, a nutrition coach and author.
6. Broccoli may help prevent cardiovascular disease. Some studies have shown that broccoli’s vitamin B6 and folate may offer some protection against heart disease and stroke.
7. Broccoli improves digestion. Jeanette Bronee, a certified holistic health counselor with Path for Life in New York City, says broccoli’s high fiber content aides with digestion and prevents constipation by sweeping out the digestive tract. "It does need to be slightly cooked to be well digested, though,” she cautions.
8. Broccoli helps fight vision loss and repair skin damage. Broccoli contains lutein, which is important for eye health. Studies have shown that lutein helps prevent age-related macular degeneration and cataracts. Additionally, broccoli contains vitamin A, which is essential for vision. Broccoli also contains glucoraphanin, which helps repair damage from too much sun exposure or the aging process.
9. "Super broccoli" may prevent heart disease. Researchers at the Institute for Food Research in Norwich, England, are making broccoli even more powerful by developing a new so-called super broccoli that contains two to three times the normal amount of glucoraphanin, a nutrient that is believed to help prevent heart disease. This new breed of broccoli is not genetically modified, but rather, it's a cross between a British variety and a Sicilian one. On sale in some parts of the United Kingdom and United States now, this super veggie is set to be available across the United States by the end of 2011.
10. Broccoli improves immunity. Broccoli is high in vitamin C, which boosts the immune system and helps fight infection. Somer says broccoli is also packed with phytonutrients and phytochemicals, including sulforaphane, which helps clear toxins from the body and strengthens resistance to colds.
Finally, says Bronee, the superfood is a non-starchy vegetable, so even carbohydrate-conscious eaters can benefit from incorporating broccoli into a healthy diet.
If you don’t like the vegetable plain, broccoli is easy to incorporate in stir-frys, salads, omelets, and more. Search Everyday Health’s recipe database for easy ideas to work broccoli into your diet.
By Beth Gilbert | Medically reviewed by Pat F. Bass III, MD, MPH
Source
Friday, 21 August 2015
Is Organic Produce Really Better?
Organic food is produced under a strict set of rules, without pesticides and other chemicals. Find out if food grown this way is really more healthful.
More and more grocery stores are making room for organic produce to keep up with increasing demand. Why are people going organic? Reasons include a growing national concern about the safety of our produce and a general movement toward an organic diet.
The Organic Diet: What Does Organic Really Mean?
Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers:
The decision to choose organic produce and other foods is a personal one, based on your own needs and concerns. Some people just don't want to eat any food that could contain pesticides and other chemicals, says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine.
Another reason: Organic food tastes better, says Wolf, adding that studies have shown organic foods contain more disease-fighting antioxidants.
In addition to health and better taste, there's the green aspect of going organic. "A lot of people eat organic for the philosophy of it — to help sustain our earth," notes Wolf. Organic farming practices are better for the sustainability of land, water, and food.
For most healthy adults, though, Wolf admits, organic foods aren't necessary for better health — it's just a preference. Pregnant women and children are more susceptible to the health effects of pesticides (including nervous system damage and behavioral problems), so for them, organic foods are a good health investment.
The Organic Diet: How You Can Tell For Sure?
To be certified as 100 percent organic, food products must meet the standards set by the United States Department of Agriculture. At the grocery store, it's easy to spot certified organic products because only they will have the “USDA organic” label. Keep in mind that products labeled "natural" or "hormone-free" are not necessarily organic.
At local farmer's markets, it can sometimes be difficult to verify whether a product has truly been grown organically, but local produce does tend to contain fewer chemicals since it doesn't have to be packaged for long-distance travel.
The Organic Diet: Is It Worth the Price?
Organic food is more expensive because it costs more to produce it. Are the health benefits worth the price? "If it gives you peace of mind," says Wolf.
Fortunately, you can still eat a healthy diet without going broke. Organic is organic, whether it has a fancy brand name or is a no-name. Buy generic store brands of organic foods instead of the pricier brands. Purchasing in bulk and freezing extra food can also help you save money.
If you do end up paying a little more for organic food, you may also find yourself paying a little more attention to how much food you put in your mouth, which can be a good thing. "When it's more expensive, you eat less of it," observes Wolf. She also notes that slowing down to savor and appreciate your food can enhance meal times.
Enjoy your food, she says, "not just the quantity, but the quality of it, and how it's connected to the health of our environment."
The Organic Diet: What Does Organic Really Mean?
Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers:
- Rotate crops frequently to stave off insects
- Fertilize crops with manure or compost
- Use chemical-free soils
- Allow animals to spend more time roaming instead of in confined spaces where diseases can spread
- Use organic feed to feed livestock
- Do not use certain medications (including hormones and antibiotics) on livestock
The decision to choose organic produce and other foods is a personal one, based on your own needs and concerns. Some people just don't want to eat any food that could contain pesticides and other chemicals, says Anne Wolf, RD, a registered dietitian and researcher at the University of Virginia School of Medicine.
Another reason: Organic food tastes better, says Wolf, adding that studies have shown organic foods contain more disease-fighting antioxidants.
In addition to health and better taste, there's the green aspect of going organic. "A lot of people eat organic for the philosophy of it — to help sustain our earth," notes Wolf. Organic farming practices are better for the sustainability of land, water, and food.
For most healthy adults, though, Wolf admits, organic foods aren't necessary for better health — it's just a preference. Pregnant women and children are more susceptible to the health effects of pesticides (including nervous system damage and behavioral problems), so for them, organic foods are a good health investment.
The Organic Diet: How You Can Tell For Sure?
To be certified as 100 percent organic, food products must meet the standards set by the United States Department of Agriculture. At the grocery store, it's easy to spot certified organic products because only they will have the “USDA organic” label. Keep in mind that products labeled "natural" or "hormone-free" are not necessarily organic.
At local farmer's markets, it can sometimes be difficult to verify whether a product has truly been grown organically, but local produce does tend to contain fewer chemicals since it doesn't have to be packaged for long-distance travel.
The Organic Diet: Is It Worth the Price?
Organic food is more expensive because it costs more to produce it. Are the health benefits worth the price? "If it gives you peace of mind," says Wolf.
Fortunately, you can still eat a healthy diet without going broke. Organic is organic, whether it has a fancy brand name or is a no-name. Buy generic store brands of organic foods instead of the pricier brands. Purchasing in bulk and freezing extra food can also help you save money.
If you do end up paying a little more for organic food, you may also find yourself paying a little more attention to how much food you put in your mouth, which can be a good thing. "When it's more expensive, you eat less of it," observes Wolf. She also notes that slowing down to savor and appreciate your food can enhance meal times.
Enjoy your food, she says, "not just the quantity, but the quality of it, and how it's connected to the health of our environment."
By Diana Rodriguez | Medically reviewed by Niya Jones, MD, MPH
Source
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