Nutrients for Radiant, Healthy Skin

Want Healthier Skin? Include These Nutrients in Your Diet

Did you try several skincare regimes but couldn’t get the desired radiance for healthy skin? Maybe you should revise your daily diet. Essential nutrients will vitalize collagen, the foundation of clear and glowing skin. Below are some tips on nutrients you should eat regularly for a nourished body and skin. And we all know that healthy skin is beautiful skin. However, without a healthy body, healthy skin cannot be achieved. Consume the nutrients mentioned below to get crystal-clear skin. And if you want healthier skin for your baby too, start with the best baby wipes for newborns to protect your little one’s skin.

Stock Up on Vitamins:

Eat foods rich in vitamins…

Without a good immune system and fabulous gut health, having healthy skin is impossible. This is why you need to eat foods rich in vitamins, particularly, Vitamin C and B-complex vitamins. For example, a daily dose of Vitamin C will promote digestion and absorption of other nutrients by skin. Vitamin B-complex stimulates the formation of red blood cells and the transportation of nutrients in the bloodstream.

 

Do you have dry skin that gets irritated easily? Try Niacin or Vitamin B-3 so that your skin holds moisture and looks smooth and hydrated. Biotin (Vitamin B-7) and Vitamin A, on the other hand, are good healthy skin and hair vitamins.

Eating enough green vegetables, especially broccoli, spinach, cauliflower and cabbage will produce collagen in the skin-the secret to everlasting youth. The vitamins present in these foods protect collagen from being destroyed by numerous factors. Thus, your skin looks supple and is protected from diseases.

Does Your Diet Have Ample Antioxidants?

Colorful vegetables, nuts and berries can provide antioxidants…

With time, our skin accumulates free radicals from exposure to sun and metabolism of cells. The free radicals are stored in our body and oxidize our cells further, damaging our skin and ageing us over time. What can you do to prevent free radicals from forming in your skin? Consume antioxidant-rich foods to get healthy skin and body which doesn’t age rapidly.

A diet of colorful vegetables, nuts and berries can give you the right amount of antioxidants needed for protecting your skin from pollution, sunlight and internal damage from oxidation. You can derive the antioxidants like carotene from sweet potatoes, lutein from kale, and selenium from Brazil nuts. Thus, you see how healthy skin with a diet rich in antioxidants can be achieved.

Choose Lean Proteins Over Fatty Ones:

Try healthy skin recipes with tuna, shrimp and oysters…

No, this is not an excuse to cook full-fat red meat. However, you have no reason to get sad as you can have yummy beef steak, but ones made from loin and brisket. These are lean varieties of your favorite meat. Seafood lovers here’s your chance to have a feast! Why don’t you try healthy skin recipes with tuna, shrimp and oysters?

Now, you must be wondering why I chose these specific names. All these foods are rich in protein, especially in Omega-3 fatty acids. The constituent compound of lean proteins, amino acid acts with other nutrients to form collagen, which is also a type of protein.

Do Not Skimp on Minerals:

Healthy Skin? Some skincare products contain added minerals…

Did you know that your healthy skincare products contain added minerals like zinc and selenium? Also known as micronutrients, minerals act as antioxidants as well as maintain the skin’s PH balance. Calcium, found in milk and dairy products like cheese, yogurt, collard and chickpeas keeps your skin firm. If you have low calcium levels, your skin will dry out and bleed easily, not to mention the loss of hair.

Selenium will help protect you from the harmful ultraviolet rays of the sun, and thus prevent photo-damage diseases. Zinc, found in calamine lotions and nuts, olives, sesame seeds, is the main factor in helping your skin heal from wounds. Your anti-acne products for the skin contain zinc because it controls excess sebum, which causes pimples and acne.

Did You Know That Carbohydrates Are Absolutely Necessary for Healthy Skin?

Cut down on processed sugars…

Most diets tell you to skip carbs like rice and bread for faster weight loss, but do you know that doing so adversely affects your body in the long run? Without carbs, you gradually lose your energy supply and your skin is affected, looking tired. Carbs are rich in fiber which aid in digestion, and better gut health. We suggest that you include low-carb foods in your diet instead, to get healthy skin.

Cut down on processed sugars and consume homemade pasta, porridge made from whole grains like oats. Fruits like banana and cherries are also sources of healthy carbs. Make sure that your diet includes at least three ounces of carbs.

Fats Are A Must for Healthy Skin

Omega-3 fatty acids moisturize our skin…

What healthy skin needs are some good essential fats to make it glow. Fatty acids are of two types-saturated and unsaturated. Your diet should contain the recommended amount of the unsaturated fats found in avocados, nuts, salmon, eggs and sardines.

Omega-3 fatty acids moisturize our skin, protecting it from dryness and damage from sunlight. They strengthen the cell membranes and elastin fibers of your body, thus firming the skin. Thus, harmful particles and germs cannot enter and infect your body. If your skin is prone to inflammation, we suggest that you cook your food with sunflower oil (rich in Omega-3) and take a daily dose of walnuts and almonds.

Healthy skin looks radiant and clear of dirt and oil. While you have to consume the above-mentioned foods for healthy skin, remember, the easiest way to healthy skin is a happy mind. Hence, smile to see that skin glow even more!

So, which tip from these have you found to be most helpful? Don’t forget to share your experience with us!

Healthy Skin Author’s bio:

Experience matters a lot. Jimmy Maysa is a proud daddy with 3 kids: 1- month- old boy and two girls 2 and 5 years old, respectively. Prior to the birth of his first child, he researched every product category that suits little children and even his pregnant wife. Now with his life experience, he can suggest the perfect things you need for your new bundle of joy. Visit Top-Mom to read more articles written by Jimmy.

Images sourced by: https://www.pexels.com/

 

Our thanks and appreciation to Jimmy Maysa for this informative article. We hope you enjoyed it too. Wishing you the best of health!

Additional articles you may enjoy…

Please note that we are not an affiliate of Top Mom.com and the appearance of external hyperlinks does not constitute an endorsement.

The Importance of a Healthy Diet

The Importance of a Healthy Diet and Lifestyle for Seniors

It’s no secret that if you want to live your best life, then you need to make sure to eat a healthy diet and find time for regular exercise. However, while following a healthy lifestyle is important at all stages of your life, it’s especially important to be mindful of your diet and fitness levels as you age. Seniors are especially vulnerable to age-related diseases, yet many still fail to meet their minimum nutritional and fitness requirements.

The fact is, poor diet has been linked to numerous serious health concerns, including cardiovascular disease (CVD), age-related macular degeneration (AMD), Type 2 Diabetes, cancer, and even Alzheimer’s disease. Without a doubt, a balanced diet and active lifestyle are absolutely essential for healthy aging.

What is a Healthy Diet?

The concept of “eating right” is surprisingly controversial. And, depending on who you ask, you may find yourself getting a wide variety of answers. While a healthy diet can take on many different shapes, most dieticians can agree that eating a diet full of whole foods (as close to their natural form as possible!) is ideal. Furthermore, you should avoid foods that are heavily processed, full of unhealthy fats, and have added sugars in them.

That means that if you want to enjoy a healthy diet, then you need to focus on foods like whole grains, lean protein, and — of course — plenty of fruits and vegetables. Getting enough of vitamins and minerals from food sources (and not supplements) can help you stay healthy, as well. By making sure you have a diet that’s balanced and nutritious, and maintaining a healthy weight, you can help make sure that you live a longer, happier life.

Healthy Diet = Focus on Foods with Lots of Vitamins and Nutrients

Not all foods are created equal. Some foods are better for you and, if you’re wanting to stay healthy, there are a few things that you should probably reach for more often. Certain foodstuffs have been associated with better health, and by eating them more frequently, you can possibly see improvements to your overall well-being. For instance, it’s been shown that a diet high in vitamin C, vitamin A, and vitamin E (in addition to zinc and copper), can help dramatically reduce your risk of developing AMD.

…diet rich in omega-3 fatty acids can help prevent cognitive decline

Furthermore, a diet rich in omega-3 fatty acids can help prevent cognitive decline as you age and can help improve your memory. Research has indicated that your diet can affect your risk of developing cancer, and focusing on getting enough selenium, vitamin B-12 and vitamin D, folic acid, and certain antioxidants can be beneficial. Conversely, avoiding excess sugar, red meat, and refined carbohydrates can also help you avoid cancer.

A Focus on Exercise

Of course, eating a healthy diet is only one piece of the puzzle. If you want to be healthy, you also need to incorporate regular exercise into your lifestyle. This doesn’t mean that you need to immediately rush out and start training for a marathon. And while there’s certainly a time and place for strenuous exercise (with the approval of your healthcare provider), even gentle exercise can be remarkably beneficial. Even something like walking can be incredibly good for you, while also minimizing your risk of injury.

Not only can regular exercise help you maintain a healthy weight, but it can also help you avoid the so-called diseases of aging. Studies have shown that regular exercise can help you ward off Alzheimer’s disease, various types of cancer, diabetes, and CVD. Even better, a mere half hour of exercise per day can help you stay fit and healthy! That’s just 150 minutes per week. And less time then you spend eating every day.

Start Now!

If you’re wanting to start eating better and exercising, there’s no time like the present to begin. As a senior, you face unique challenges in eating a balanced diet, as it’s natural for your appetite to decline as you grow older. However, if you make a conscious effort to select more nutritious foods, you can avoid the complications that can arise from a poor diet.

Wanting to avoid certain foods due to a lack of flavor is fairly common as we age. But, it’s still no excuse for resorting to an unhealthy diet. If you’re struggling to eat a nutritionally balanced diet, there are many ways you can help stimulate your appetite. While reduced taste can make foods seem less palatable, adding flavorful spices and seasonings (but avoiding excess salt) can make these foods more appetizing to you.

While fresh produce can certainly be more expensive than their processed counterparts, choosing in-season fruits and vegetables can help lower your grocery bill. Programs like Meals on Wheels can also help bridge the nutritional gap, too. Finally, a gentle exercise regimen can be a great start in helping you stay fit and healthy as you age.

The Final Word on Healthy Aging

There are numerous different factors that can affect your health as you age. And some of these (such as genetics) may be out of your control. That said, there are some things that you can control, such as what you eat and your level of fitness. Make sure you’re giving your body everything it needs to help you enjoy your golden years. You can do this by consuming a diet that is balanced and nutritious. And don’t forget to get plenty of exercise each week.

It’s understandable to feel a little bit daunted about overhauling your diet and lifestyle. So, be sure to be compassionate toward yourself. However, by making these vital changes today, you can help make sure that you live a long and healthy life — free from disease and illness — tomorrow.


Author’s Bio:

Author Bio: Karyl Trejo is a medical content writer with a degree in Psychology–who also works as a licensed optician. When Karyl isn’t drafting medical research articles on topics such as wound care, health and wellness, and diet, she can be found working on her science-fiction novels.


Thank you to Karyl for her informative contribution to our overall understanding of how good nutrition affects our well-being. And thank you for spending time with us today. Wishing you the best of health!

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Protein Supplements for Health

Protein Supplements to Become the Preference of a Healthy Lifestyle

Protein Supplements are becoming the preference of a healthy lifestyle. And plant-based protein supplements are a great way to ensure proper nutrition. In this world of hectic schedules and busy lifestyles, physical fitness has become a challenging task. Additionally, maintaining a proper diet with the proper amount of protein and other nutrients is not easy at all. However, following a diet with high protein and low carbohydrate is all that people do to maintain as much as they can.

Protein plays an essential role to build muscles, restore and repair tissues, and produce enzymes and hormones. You also need to have a variety of plant-based proteins to get the essential amino acids. Yet, plant-based proteins, including protein powders, are getting highly adopted, because they are lower in calories and fats than animal-based proteins.

Best Source of Protein – Plants

Plants are one of the best sources of protein. Also, plant-based proteins can balance your diet and bodies very well. Whether you need to lose weight, improve your fitness, or just follow a healthy diet plan, plant-based proteins are the best to switch to. Moreover, plant-based protein supplements carry more benefits over other forms of protein supplements. Here are some of them:

  • Allergy-free: The gluten-free and hypoallergenic plant-based protein supplements are better over animal-based protein supplements, as most people suffer from allergies such as gas or bloating while using animal-based protein supplements. Moreover, plant-based protein powder can be a preference and best choice for major allergy concerns.
  • Full of fiber: Fiber is important for our body to feel content. Plants contain large amounts of fiber that improves digestion as well as make us feel full. Therefore, supporting our diet and keeping us naturally full and regular. Additionally, fiber rewards good health to the heart.
  • Boosts metabolism: Protein is important to increase the metabolism of the body. As the plant-based protein supplement contains fiber, it takes longer to digest the plant protein. Therefore, making you feel content for longer times with increased metabolism.
  • Provides other nutrients: Plant-based protein powder offers antioxidants and adds up other vitamins and minerals in your diet. Therefore, those who are unable to maintain a properly nutritious diet can switch to the benefits of plant-based protein supplements.
  • Importance of fats: Our body requires some saturated fats to absorb certain vitamins and complete important functions. Plant-based protein supplements fulfill the need for such fats. These saturated fats are harmless and can be useful for weight loss, therefore no need to be afraid.
Plants are one of the best sources of protein.

Plant-based protein supplements are easily absorbed by the body

Other than vitamins and minerals they are a great source of iron as well. The variety of advantages provided by plant-based supplements has led to an increase in the demand for it. With this various food manufacturers have initiated to increase the range of plant-based proteins. Recently, Ingredion has enlarged its variety of plant-based solutions with its first protein isolate. Roquette will be launching plant-based proteins from peas and fava beans.

Ingredion to introduce new plant-based protein isolate

A new solution has been launched by Ingredion, a plant-based ingredient provider. The company has recently enlarged its range of plant-based ingredient solutions with the launch of protein isolate. This product is derived from peas and it’s 80% protein. This ingredient is a solution that ensures that manufacturers claims of  “high in protein” is accurate.

Furthermore, Severine Bensa, the regional growth platform leader in marketing, specified that the demand for plant-based products is increasing. People are being influenced to reduce their consumption of meat due to health concerns. Bensa added, that with customers looking for non-animal sources of protein, manufacturers are also looking to increase their food items with plant-based sources of protein. With protein isolate, the manufacturers can now create high protein products to meet the needs of their customers.

Roquette enlarges its range with new plant-based proteins

Following the same trend, another plant-based ingredient manufacturing company Roquette has announced to launch two new plant-based textured proteins to meet the growing demands of the customers. The range of newly launched plant-based protein will follow one from peas and other from fava beans. Other than peas, the fava beans are the best source of protein, and it is gluten and GMO-free. Besides, fava beans follow an environmentally friendly culture. Furthermore, with the product named NUTRALYS® TP-C and NUTRALYS® TF-C the company aims to support food manufacturers with their high-added-value solutions.

Protein Supplements – Advantages offered by plant-based supplements

Grabbing a protein bar or switching your whole diet to plant-based protein supplements, will help to grow healthier. The advantages offered by plant-based proteins have outgrown its adoption amongst the people. A report published by Allied Market Research, reveals that the global plant-based protein supplement market is expected to portray a compound annual growth rate (CAGR) of 6.7% from 2019 to 2026.

Allied Market Research reports that plant-based protein supplements have an expected growth rate of 6.7% by 2026.

The rise in awareness among people for health and fitness and an increase in the vegan population have boosted the growth of the market. On the other hand, the increase in obesity rates as well has fueled the growth of the market. Let plant-based protein supplements help you to accomplish your goals of having a perfect body and fine diet. Grab some good sources of plant proteins and enjoy the healthier side of a tasty diet!

Author Bio:

Akshita Pacholi has earned a master’s degree in English Literature and is presently working as a content writer with Allied Market Research.

Akshita loves reading, writing short stories, poems, and blogs. She is a selective sports’ admirer and is an avid continuous learner.


Additional Information that may interest you…

How to Start a Food Journal

Food journaling is an excellent way to observe your consumption habits and notice where you might be getting off track from your health goals. A study done by Kaiser Permanente showed that those who logged their food intake lost double the weight as their counterparts over a six week period. That alone makes journaling worth the effort. And the printable log at the bottom of this post is a free resource to help you begin your food journal journey.

What is a food journaling?

Before we discuss how to food journal, it’s important to note what food journaling is. A food journal is a simple log that records your food and beverage intake throughout the day. For best results, it’s recommended to log your intake immediately after consumption.

Understanding your eating mannerisms can shed some light into certain food intolerances and even point out triggers that make you eat poorly in your diet.

What to log in your journal

The longer you have your journal, the more you can personalize it based on your own eating habits and health goals. How to Start Food Journaling suggests logging the following basics in your food journal.

  • The food or drink
  • The amount
  • The time
  • The location or environment (driving, in a restaurant, at your desk)
  • Your feelings (bored, hungry, tired)
  • The scenario (watching TV, family dinner, rushing to an appointment)
  • How the food was prepared (baked, boiled, fried)
  • Additional sides, toppings, or condiments

And once you’re in the habit of recording these basics, start logging more detailed descriptions of your consumption throughout the day.

How to Food Journal – Track trends in your diet

The longer you keep your food journal updated, the more data you’ll have on your eating habits to better gauge trends. Notice if you’re eating a lot of processed sugars, high carb, or low protein. You may find that you are eating on the go fairly often, or eating mindlessly when you’re bored. When this happens, try to come up with some action steps, like meal prepping, to save some time and better manage the type of food you’re eating.

Food Journaling benefits

Enhance your ability to evaluate your hunger and mood before and after you eat by keeping a food journal. You’ll find an increased sense of accountability in your diet and portion control. When you’re actively making decisions, and thinking of your food habits critically, the chances of unhealthy habits significantly decrease. A food journal can assist in weight loss, finding food intolerances, and accountability in your diet.

There are plenty of different methods to track food habits, but a study done by the PEW Research Center noted benefits from the 50% of people tracking their notes on paper. Using the simple food log printable shown below, with some consistency, you’ll be on your way to creating a happy and healthy lifestyle. Think about keeping your journal somewhere you’ll see it often. Consider posting it on your refrigerator or tape it to one of your kitchen cabinets.


How to Start a Food Journal Author Bio:

Jessica Baker is a Junior Content Marketing Specialist who enjoys generating traffic via quality content for her clients. When she’s not in the office, you can find her enjoying nature or reading novels.

You can see more of Jessica’s work at Kitchen Cabinet Kings. Please let Jessica know if you have any questions about journaling…

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Dining for Gluten Free Airline Travelers

Gluten-Free Airline Dining for Gluten-Free Travelers…

While global flight carriers have made tremendous strides to accommodate the dietary needs of passengers who cannot eat gluten, there’s not much clear information available about the popular airline policies. If you are looking for Gluten Free airline food, you have to do your research. That is why we want to share this preview of a guide that will simplify all of that for you!

The guide lists 54 popular airlines and how friendly they are for gluten-free fliers. We believe this is a must-read for you if you are planning a long flight and have special dietary needs. For the full article, please share the link below with someone you know that requires special dietary attention from the airlines. Read on…


You need to know:

  • Some of the most common foods – chocolate, nuts, cheese – are the most risky
  • The majority of airlines allow a 24-hour notice, but some require up to 72 hours ahead for special meals

Airlines don’t exactly have the best reputation when it comes to the in-flight dining experience. However, those of us who complain about the standard choice between “chicken or pasta?” should count our blessings.

While traveling with celiac disease or a gluten intolerance, you aren’t so much concerned about a bland piece of protein and veggie preferences as you are about your own safety and wellbeing. Putting your gastrointestinal health in someone else’s hands can be worrisome – even more so while 40,000 feet in the air.

Fortunately, Reservations.com rounded up a guide to airline dining for gluten-free travelers that offers some interesting research as well as practical tips for flying with a gluten sensitivity. After surveying 54 airlines, they fortunately round that nearly all offer “Special Meal” requests to accommodate a variety of food allergies and/or healthy conditions.

Here is a quick overview from the guide:

  • Most airlines allow you to reserve a “Special Meal” request up to 24 hours before departure. But be sure to check, some airlines cut off at 48 or even 72 hours prior
  • A handful of the airlines surveyed charge extra for meal accommodations
  • Many airlines cannot guarantee gluten-free meals were free from cross-contamination; others explicitly state their options are just “low in gluten”
  • The sooner you input your “Special Meal” request, the better
  • Do your research and be prepared to bring your own snacks and meals if you’re unsure of the care they put into the preparation.
Visit Reservations.com’s Guide:
Airline Dining for Gluten-Free Travelers

for even more helpful hints like these:

How to avoid some airline food, like this: And Get Helpful Travel Tips, like this:

Gluten-Free Airline Dining for Gluten-Free Travelers…

While global flight carriers have made tremendous strides to accommodate the dietary needs of passengers who cannot eat gluten, there’s not much clear information available about the popular airline policies. If you are looking for Gluten Free airline food, you have to do your research. That is why we want to share this preview of a guide that will simplify all of that for you!

The guide lists 54 popular airlines and how friendly they are for gluten-free fliers. We believe this is a must-read for you if you are planning a long flight and have special dietary needs. For the full article, please share the link below with someone you know that requires special dietary attention from the airlines. Read on…


You need to know:

  • Some of the most common foods – chocolate, nuts, cheese – are the most risky
  • The majority of airlines allow a 24-hour notice, but some require up to 72 hours ahead for special meals

Airlines don’t exactly have the best reputation when it comes to the in-flight dining experience. However, those of us who complain about the standard choice between “chicken or pasta?” should count our blessings.

While traveling with celiac disease or a gluten intolerance, you aren’t so much concerned about a bland piece of protein and veggie preferences as you are about your own safety and wellbeing. Putting your gastrointestinal health in someone else’s hands can be worrisome – even more so while 40,000 feet in the air.

Fortunately, Reservations.com rounded up a guide to airline dining for gluten-free travelers that offers some interesting research as well as practical tips for flying with a gluten sensitivity. After surveying 54 airlines, they fortunately round that nearly all offer “Special Meal” requests to accommodate a variety of food allergies and/or healthy conditions.

Here is a quick overview from the guide:

  • Most airlines allow you to reserve a “Special Meal” request up to 24 hours before departure. But be sure to check, some airlines cut off at 48 or even 72 hours prior
  • A handful of the airlines surveyed charge extra for meal accommodations
  • Many airlines cannot guarantee gluten-free meals were free from cross-contamination; others explicitly state their options are just “low in gluten”
  • The sooner you input your “Special Meal” request, the better
  • Do your research and be prepared to bring your own snacks and meals if you’re unsure of the care they put into the preparation.
Visit Reservations.com’s Guide:
Airline Dining for Gluten-Free Travelers

for even more helpful hints like these:

How to avoid some airline food, like this: And Get Helpful Travel Tips, like this:
Wishing You Happy & Safe Travels!

We hope you found Reservation.com’s article so helpful that you share it with your friends. And we want to thank you for taking time out of your day to visit with us.

Wishing you the best of health!

Wishing You Happy & Safe Travels!

We hope you found Reservation.com’s article so helpful that you share it with your friends. And we want to thank you for taking time out of your day to visit with us.

Wishing you the best of health!

10 Amazing Disease Fighting Foods (Guest Post)

Today we want to share an article by author Jennifer Jeane about disease fighting foods. Jennifer gives us specific examples of foods that we should be eating to fight disease. Please welcome Jennifer and see below to read her Bio.

10 Amazing Disease Fighting Foods

The primary health diseases, including heart diseases, cancer, blood pressure, and cholesterol, can be controlled by adding some natural foods in the diet. Below is the list of natural foods:

Fresh Fruits

Having a bowl full of fruits in a day is the best way to cure all types of diseases in the body. A bowl full of fruits is full of healthy nutrients, including vitamins, minerals, and many other diseases fighting nutrients.

The fruits that are rich in healthy nutrients are:

Apples
They are rich in pectin and soluble fiber. It helps to lower blood pressure, reduces cholesterol, lessens the severity of diabetes, and it also decreases the risk of colon and breast cancer.

Cranberries
It helps to improve blood cholesterol, and it also helps as an aid for the aid for heart strokes. It is renowned to cure urinary tract infections naturally.
Cranberry juice is used as a significant content to cure cancer.

Oranges
Adding a medium-sized orange in your daily diet can provide all the essential nutrients to the body. It is a rich source of Vitamin C, which helps to boost immunity and also to fight cancer. Having orange juice is the best source of every essential nutrient in the body, instead of having any supplement.

Papaya
Having one cup of papaya cubes supplies more than what you require daily. It is a good source of Vitamin A and E, potassium, folate, and powerful antioxidants to protect your body from heart diseases and colon cancer.

Raspberries
They are sweet and juicy; having one cup of raspberries in a day can provide more than 25% of the daily recommended intake of Vitamin C and manganese. It has high antioxidant and antimicrobial property.

Good Fats

A person who is dealing with overweight issues or obesity is suggested more into danger than a regular person. It is quite essential to choose the right type of fats for the body, be it a healthy person or a person with weight issues. We must add lean proteins and low-fat dairy products in the diet. Also switching from butter to vegetable oil is the best solution to have healthy fats in the body. Heart disease is the primary type of illness that can be caused due to the intake of unhealthy fats like saturated and trans fats, mayonnaise, packed foods, and desserts.

Avocados
They are rich in monosaturated fats and potassium and are also free from cholesterol. Having half an avocado is rich in fiber which is required for a day. It is also known as the powerhouse for having a healthy heart.

Flaxseeds
Flaxseeds are a rich source of lignin and antioxidants that powerfully help to treat certain diseases and certain cancers, especially breast cancer. They help to lower the  cholesterol levels, and reduce the risk of heart disease. It contains approximately 20% of the daily recommended fiber.

Nuts
Dry nuts, especially walnuts, provide the necessary amount of omega-three fatty acids and helps to improve blood cholesterol levels. They also help maintain blood pressure. Including one-quarter cup of walnuts in your daily diet supplies approximately 90% of the daily required nutrients.

Many primary vegetables which are essential for the diet are:

1. Beets

2. Spinach
3. Broccoli
4. Cabbage
5. Cauliflower
6. Watercress (especially for women)

Disease Fighting Foods – Vegetables

These vegetables are rich in antioxidants and fibers, which help to treat colorectal, breast, and ovarian cancers.

● Sweet Potato
Very rich in potassium, vitamin C and vitamin B6, sweet potato’s help to fight inflammation. They may also help to prevent clogging of the arteries. Having one sweet potato has over four times the daily recommended diet. It is best to take as baked, roasted or cubed and make sure to leave the skins on.

● Spinach
Spinach has high anti-aging properties and also helps to protect the heart from cardiovascular disease and helps to maintain body weight.

● Sprouts
One cup of sprouts has less than 10 calories, which ultimately makes that fat free. It has phytochemicals called saponins that help to lower the cholesterol of the body and it also helps to protect against cancer. One can enjoy it with a salad or sandwich.

Fresh Vegetables
It is essential to have fresh and healthy vegetables daily especially having green and leafy vegetables.

Additional Disease Fighting Foods

Yogurt
Rich in probiotics, which helps to boost the immune system, diminishes terrible breath, and helps in proper digestion. Yogurt also helps to increase the lifespan. It is a low-fat version to minimize saturated fats. One cup of yogurt a day can fulfill one-third of the daily calcium requirement and also provides some amount of protein.

● Turkey
Vegetarians must not worry; other natural foods that are mentioned in this list are enough to help you treat several major diseases. On the other hand, the non-vegetarians must eat 4 ounces of turkey breast to fulfill almost 50% of daily selenium and certain minerals. Nutrients like niacin and vitamin B6 are essential to provide required energy, and it helps to regulate blood sugar levels.

Whole Grains
Include brown bread and brown rice in your diet. This will protect your body from heart diseases and cancer. Also, bulgur, barley, quinoa, oatmeal, and whole oats are essential to provide amino acids to the blood to lower the risk of high blood pressure.

Conclusion

As mentioned above, if you maintain a diet that includes all types of natural foods you will not only feel better, but this can help you treat every possible disease. You may also be interested in an additional article on Cholesterol: https://howtocure.com/cholesterol/.

Sources:


Author Bio:

Jennifer is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating she embarked on a journey to find the truth about holistic and natural remedies.


We hope you found Jennifer’s article as informational as we did. If you have anything to add to this topic, please leave a comment. Thank you for spending time with us today and as always, we wish you the best of health!

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If you would like to learn more about nutrition, please enjoy our nutrition series. Take the quiz on fruits and vegetables to see what you know!

Do You Know About Oils?

What are “Oils”?

Nutrition Education Series

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. They come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

Some commonly eaten oils include canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. Several foods are naturally high in oils, like nuts, olives, some fish, and avocados.

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Plant sources, vegetable and nut oils, do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered as solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are butter, milk fat, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening, and partially hydrogenated oil.

How much is my daily allowance for oils?

Some Americans consume enough oil in the foods they eat, such as:

    • nuts
    • fish
    • cooking oil
    • salad dressings

Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances are shown in the table below.

Daily Allowance of Oils

Group

Age

Daily Allowance

Children 2-3 years old
4-8 years old
3 teaspoons
4 teaspoons
Girls 9-13 years old
14-18 years old
5 teaspoons
5 teaspoons
Boys 9-13 years old
14-18 years old
5 teaspoons
6 teaspoons
Women 19-30 years old
31-50 years old
51+ years old
6 teaspoons
5 teaspoons
5 teaspoons
Men 19-30 years old
31-50 years old
51+ years old
7 teaspoons
6 teaspoons
6 teaspoons

Note: If you are on a mobile device, you may need to turn your phone 90 degrees to see the full table.

How do I count the oils I eat?

The table below gives a quick guide to the amount of oils in some common foods.

Oil Table

Amount of Food Amount of Oil/grams Oil Calories Total Calories
Vegetable Oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)
1 Tbsp 3 tsp/14 g 120 120

Foods rich in oils:

Margarine, soft (trans fat free)
1 Tbsp 2 ½ tsp/11 g 100 100
Mayonnaise
1 Tbsp 2 ½ tsp/11 g 100 100
Mayonnaise-type salad dressing
1 Tbsp 1 tsp/5 g 45 55
Italian dressing
2 Tbsp 2 tsp/8 g 75 85
Thousand Island dressing
2 Tbsp 2 ½ tsp/11 g 100 120
Olives*, ripe, canned
4 large ½ tsp/ 2 g 15 20
Avocado*
½ med 3 tsp/15 g 130 160
Peanut butter*
2 T 4 tsp/16 g 140 190
Peanuts, dry roasted*
1 oz 3 tsp/14 g 120 165
Mixed nuts, dry roasted*
1 oz 3 tsp/15 g 130 170
Cashews, dry roasted*
1 oz 3 tsp/13 g 115 165
Almonds, dry roasted*
1 oz 3 tsp/15 g 130 170
Hazelnuts*
1 oz 4 tsp/ 18 g 160 185
Sunflower seeds*
1 oz 3 tsp/ 14 g 120 165

Note: If you are on a mobile device, you may need to turn your phone to see the full table.

*Avocados and olives are part of the Vegetable Group; nuts and seeds are part of the Protein Foods Group. These foods are also high in oil. Soft margarine, mayonnaise, and salad dressings are mainly oil and are not considered to be part of any food group.

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Source: ChooseMyplate

Understanding the Gluten Free Life

Today we want to share a Guest Post by Nikola Djordjevic, MD. Dr. Djordjevic provides information for those who choose a Gluten-Free life. Trends show that a lot of people are trying to live without Gluten. And, as in any diet, it is important to take nutritional facts into consideration. Be sure to see Dr. Nikola’s Infographic for additional information. Use the information personally, or share his helpful advice with family and friends. Please see Nikola’s Bio below.

The Latest Trends in Gluten-Free Baking

Recent research published in the Research and Markets stated that the gluten-free food industry accounted for a volume of 465.7 kilotons in 2017 and this is only going to increase. This increase in the production of these products is due to the increased awareness of personal health effects associated with healthy eating.

Originally, gluten-free foods were a necessity for people suffering from celiac disease, but now it has turned into a general nutritional trend. The detailed infographic on living a gluten-free life, gives a timely update of everything to do with nutrition and how to keep up with trends in this industry.

New and imaginative alternatives to gluten-containing products are on the increase. With the appropriate technology, special recipes are being developed to enable baking of gluten-free foods. This will provide value-added products to celiac patients as well as those affected with a milder intolerance to the protein.

Tap Image to see the Gluten-Free Life Infographic

Food Intolerance and Allergies

Food intolerance has become a major public health concern. It has become equally important to watch for effective ways of preventing such conditions. Incidences of celiac disease and other reactions related to food allergies especially gluten are on the rise. Gluten intolerance can affect people of any age, gender, and race; hence why most people are becoming more aware of their dietary intake.

The developing trends include the use of new ingredients that do not contain gluten. For instance, rice, corn, sorghum, buckwheat, quinoa, oat, teff, and amaranth are gluten-free. There are also a couple of new additives that are completely gluten-free in baked products. These include one or a combination of the following: eggs, dietary fiber, starch, hydrocolloids, and gum. These additives help to add nutritional value to the baked products as well as increase their general acceptability.

Safe Gluten-Free Products for Celiac Patients

Additionally, bakeries and manufacturers of baked foods are moving towards technologies that will allow them to produce baked products that are safe for people who suffer from celiac disease. Sourdough and enzymatic technologies, as well as high hydrostatic pressure processing are some of the innovative new ways that are trending in the production of gluten-free baked products.

Some of the gluten-free baked breads you are likely to come across will contain ingredients such as a form of cellulose, which mimics the ability of gluten to create a stable structure and retains the gases due to fermentation. There is also the long shelf gluten-free bread which is used in managing low rotation in shops and the emulsified bread which contain certain fatty acids hence controlling staling and improved palatability.

Most gluten-free nutritional enthusiasts have been keeping away from baked products since most of them assume that they contain gluten. However, the current trends are proving that the good taste of baked foods can be enjoyed by all, including those suffering from celiac disease and related conditions.

Nikola’s Bio

Nikola Djordjevic, MD, Head of Content at MedAlertHelp.org. Coming from Serbia, Nikola is a doctor of medicine. He started the MedAlertHelp.org project in 2018 out of his passion for helping others, particularly seniors. Apart from reviewing medical alert systems, he also writes a blog dedicated to health, aging, retirement, and other senior-related topics.

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We hope you found Nikola’s message helpful. Thank you for spending part of your day with us. Wishing you the best of Health!


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Nutritious Grain Recipes

Nutritious and Healthy Grain Recipes for you to try

Nutrition Education Series

We thought you might like a few tasty and nutritious grain recipes to help you meet the recommended grains nutrition guideline. An adult woman should consume about 6 ounces and an adult man should each about 7 ounces (see below for guideline link) daily.

Test your grain knowledge by taking our Grains Quiz. Be sure to choose 1/2 of your daily equivalent as whole grains a day for good nutrition. And remember, you can always experiment by adding or changing ingredients. See this article at EcoLifeMaster.com:  5 healthy flour substitutes for baking for flour substitutes. This can come in handy for anyone with flour allergies or sensitivity. Have fun and enjoy baking!

Apple Oatmeal Muffins

Buy apples while they are in season and on sale and make batches of these muffins to put in the freezer for later. This is a wonderful grain recipe !

Arroz Con Pollo

Arroz Con Pollo (rice with chicken) is a classic dish that is enjoyed throughout Spain and Latin America.

Each country has its own version and it remains a family favorite. Try this hearty, flavorful recipe today.

Awesome Baked Falafel

with Mango Salsa

& Yogurt Sauce

Falafel and mango salsa are a favorite in the Middle East, so this was a variation and a healthier version. Falafels are usually deep-fried, whereas in this recipe they are baked and are just as delicious. The salsa includes tomatoes, which is Tennessee’s state fruit.


Grain Recipes:  Apple Oatmeal Muffins

Buy apples while they are in season and on sale and make batches of these muffins to put in the freezer for later. You can also substitute whole wheat flour to make your muffins heartier and more nutritious.

Apple Oatmeal Muffins

  • Servings: 6 Muffins
  • Difficulty: Easy
  • Print page

Prep Time: 15 minutes; Cook time: 20 minutes

Ingredients

  • 1/2 cup milk, non-fat
  • 1/3 cup applesauce
  • 1/2 cup flour, all-purpose
  • 1/2 cup quick-cooking oats (uncooked)
  • 1/4 cup sugar
  • 1/2 tablespoon baking powder
  • 1 /2 teaspoon ground cinnamon
  • 1 apple (tart, cored & chopped)

Directions

  1. Preheat oven to 400°F.
  2. Place 6 cupcake holders in baking tin.
  3. In a mixing bowl, add milk and applesauce. Stir until blended.
  4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
  5. Gently stir in the chopped apples.
  6. Spoon into cupcake holders.
  7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
  8. Cool in pan 5 minutes before serving.
  9. Store unused portions in an airtight container.

Optional toppings: raisins, walnuts.

Source: ONIE Project – Oklahoma Nutrition Information and Education.


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Grain Recipes: Arroz Con Pollo

Arroz Con Pollo (rice with chicken) is a classic dish that is enjoyed throughout Spain and Latin America. Each country has its own version but it remains a family favorite. Try this hearty, flavorful recipe today.

Arroz Con Pollo

  • Servings: 6
  • Difficulty: Easy
  • Print page

Prep Time: 10 minutes; Cook time: 60 minutes

Ingredients

  • 1/2 teaspoon Garlic powder
  • 1/2 cup Brown rice, long-grain, uncooked
  • 1 cup Water
  • 1/2 teaspoon Black pepper, ground
  • 2 teaspoons Cumin, ground
  • 12 1/2 ounces Chicken tenderloin, boneless, skinless, fresh or frozen, raw (about 2 1/4 oz per tenderloin)
  • 3/4 cup Onion, fresh, peeled, 1/4″ diced
  • 1/2 teaspoon Salt, table
  • 3/4 cup Green bell pepper, fresh, 1/4″ diced
  • 3 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
  • 2 teaspoons Oregano, leaves, dried
  • 3/4 cup Tomatoes with juice, canned, diced (3/4 cup = about 1/2 of a 14.5 oz can)
  • 1 cup Chicken broth, low-sodium
  • Nonstick cooking spray

Directions

1. Combine brown rice and water in a small stockpot.

2. Heat on medium-high heat to a rolling boil.

3. Cover and reduce heat to medium. Cook about 10-15 minutes. Stir, cover, and cook an additional 10 minutes over low heat until water is absorbed. Fluff the rice gently with a fork.

4. In a small bowl combine seasonings: Salt, black pepper, garlic powder, and cumin.

5. Sprinkle chicken tenderloin with 1/2 of the seasoning mixture. Reserve the remaining seasoning mixture for step 11.

6. Line a baking sheet with parchment paper and lightly coat with nonstick cooking spray. Place chicken evenly spaced on baking sheet.

7. Roast for 12-15 minutes. Chicken tenderloins should reach an internal temperature of 165 °F for at least 15 seconds.

8. While tenderloins are roasting, spray a medium skillet with nonstick cooking spray.

9. Place skillet over medium-high heat.

10. Add onion and peppers and sauté for about 3 minutes, or until vegetables are tender. Stir often.

11. Add fresh garlic, oregano, tomatoes, and the remaining seasoning mixture. Cook for 3 minutes, stirring frequently.

12. Add chicken broth and bring to boil.

13. Add cooked rice, stir well, and cover.

14. Cook for 7-10 minutes. Stir occasionally.

15. Serve one chicken tenderloin with 1/2 cup rice and vegetable mixture.

Critical Control Point: Hold at 140 °F or higher.

Notes

  • Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.
  • Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Source: CACFP Multi-Cultural Recipe Project


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Grain Recipes: Awesome Baked Falafel

Falafel and mango salsa are a favorite in the Middle East, so this is a variation with a healthier twist. Falafels are usually deep-fried, whereas in this recipe they are baked and are just as delicious. The salsa includes tomatoes, which is Tennessee’s state fruit.

Awesome Baked Falafel

  • Servings: 6
  • Difficulty: Easy
  • Print page

Ingredients

    For the Falafel:
  • 2 15-ounce can chickpeas, rinsed and drained
  • 1/4 cup chopped cilantro
  • 1 1/2 teaspoons cumin
  • 1 teaspoon coriander powder
  • 1/4 teaspoon salt
  • 4 tablespoons chopped chives (1/4 cup)
  • 1/4 cup minced onion
  • 2 garlic cloves, peeled and minced
  • 1/4 cup chopped parsley
  • 2 tablespoons all-purpose flour
  • 1 teaspoon baking powder
  • 2 cups water
  • 2 tablespoons olive oil, plus more for coating
  • 1/2 cup breadcrumbs
  • 2 cups instant oats
  • Toasted sesame seeds
  • Yogurt Sauce:
  • 2 tablespoons fresh lemon juice
  • 1 cup nonfat plain Greek yogurt
  • 2 garlic cloves, peeled and minced
  • Salt
  • Mango Salsa:
  • 2 diced tomatoes
  • 1 mango, peeled, pitted, and diced
  • 2 green onions, peeled and chopped
  • 2 red bell peppers, seeded and diced
  • 3 tablespoons fresh lime juice
  • 2 tablespoons fresh lemon juice
  • Salt
  • 6 whole-wheat pita breads, halved

Directions


To make the Falafel:
  1. Preheat the oven to 425°F.
  2. In a blender, combine all ingredients except breadcrumbs, oats, and sesame seeds.
  3. Puree mixture until well blended. Transfer to a large mixing bowl.
  4. Add breadcrumbs and oats to mixture and mix by hand. Let stand for 10 minutes, then shape into balls and place on a greased or nonstick baking sheet.
  5. Brush balls with olive oil and sprinkle sesame seeds on top.
  6. Bake for 20 minutes, then flip falafel balls over and bake for an additional 20 minutes.

To make the Yogurt Sauce:

  1. In a medium bowl, combine all ingredients listed for the Yogurt sauce above.
  2. Toss well.

To make the Mango Salsa:

  1. In a medium bowl, combine all ingredients listed for the Mango Salsa above..
  2. Toss well.

To Assemble:

  1. Spread the yogurt sauce on the inside of the halved pita bread, place 2 to 3 falafels inside the bread and top with salsa.
  2. You can have 1 or 2 halves, depending on how hungry you are.

Have Fun and Enjoy!

Source: The 2016 Healthy Lunchtime Challenge Cookbook

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Want to try more grain recipes? Give these a try!

Thank you for spending part of your day with us. Try a grain recipe from above, or try one from Amazon’s many cookbooks. You can find the daily recommendation for the Grain Group here »

Do You Know About the Grains Group

,Take the Quiz to see if you know about the Grains Group…

Nutrition Education Series

In this quiz we are going to learn more about why the grains group is important to good overall nutrition. And why eating Grains is so good for you and the overall role it plays in your diet. This may be tougher than the previous quizzes, but no worries, we’ve got your back! Complete the quiz, then scroll down for more information about each question. Have fun!

Take Our Survey

 


Now Don’t Peek at the Answers Below…

Until you’ve finished the Quiz!

 

 

Scroll down for answers….

 

 

 

Quiz Answers

1. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the Grains Group.

The correct answer is TRUE.

Foods made from these grains – which include bread, pasta, oatmeal, breakfast cereals, tortillas, and grits – are examples of foods in the Grains Group. Grain products with high levels of solid fats and/or added sugars (e.g., donuts, cakes) should be chosen less often.

2. Folate (from foods such as spinach and black-eyed peas) and folic acid (from fortified foods such as enriched grains and from supplements) are especially important for which of the following groups?

The correct answer is WOMEN OF CHILDBEARING AGE.

Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg (micrograms) of synthetic folic acid from fortified foods or supplements. This reduces the risk of several serious birth defects.

3. What is the most common Grains Group food eaten in the United States?

The correct answer is BREAD.

Bread is the most common food from the Grains Group eaten in the United States.

4. What is the best way to know that the bread you are buying is a whole-grain bread?

The correct answer is ANY INGREDIENT INCLUDES THE WORD “WHOLE”

You cannot rely on the color or texture of a bread to show that it is a whole grain. Look for the word “whole” in the ingredient list. Breads labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Whole grain examples (for grain products in general, not necessarily bread) include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, whole wheat, and wild rice.

 

5. What food made from grains is pictured?

The correct answer is PITA BREAD.

Pita is a flatbread that is normally made from refined wheat, but may be made with whole wheat. Check the ingredients list for the words “whole grain” or “whole wheat” to decide if they are made from whole grains. Some foods may be made from a mixture of whole and refined grains.

6. Refined grains are grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Which of these foods is a refined grain?

The correct answer is WHITE RICE.

White rice is a refined grain. Choose brown rice, wild rice, or quinoa for a whole grain alternative to white rice. 

 

7. The Grains Group could also be called the Carbohydrate Group because all foods that contain carbohydrates are in the Grains Group.

The correct answer is FALSE.

Though carbohydrates (“carbs”) are present in all foods in the Grains Group, carbohydrates are also present in the other food groups (fruits, vegetables, proteins, and dairy foods) as dietary fibers, sugars, and starches.

 

8. Many people do not eat the recommended amount of whole grains. To eat more whole grain foods, you should just add more of them to what you already eat.

The correct answer is FALSE.

Making some substitutions such as eating whole-wheat bread instead of white bread or having brown rice instead of white rice, can add important whole grains to your diet. 

9. About how much of the grains group you eat should be whole grains?

The correct answer is ONE HALF.

“Make at least half your grains whole grains” is a key nutrition message and the Dietary Guidelines for Americans. Among several other nutrients, such as selenium and B vitamins, whole grains provide fiber which has been linked to reducing blood levels of cholesterol, which reduces heart disease risk.

10. Which of these grains group products is available in both refined and whole grain varieties?

The correct answer is ALL OF THE ABOVE.

Grain products are available in refined and whole grain varieties. Check the ingredient list for terms like “whole grain,” “whole cornmeal,” or “whole wheat” to help you choose food products made from whole grains. Foods can be made from a mixture of whole grains and refined grains.


We hope you enjoyed the quiz and learned something about the grains group. Thank you for the opportunity to share this important information about the role the grains group plays in our overall nutrition. Find a few good recipes for  Nutritious Grain Recipes!

Wishing you the best of health!

Source: USDA – United States Department of Agriculture


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