10 Reasons You Should Be Eating Vegetable
Eating Vegetable Eating vegetables can be one of the most important things you do to keep your body healthy and protect against disease, so you must get enough of them into your diet every day. But which vegetables should you eat? The following 10 are particularly full of nutrients, vitamins, and other healthy substances, making them worth your time and effort to incorporate into your meals regularly. 1) Spinach This leafy green is low in calories and packed with nutrients, like iron and vitamin K. It’s also high in lutein and zeaxanthin, two antioxidant compounds that can help fight macular degeneration and protect your eyes from sun damage. According to a recent study in The Journal of Nutrition, it’s one of your best bets when it comes to preventing memory loss as you age. 2) Avocado The versatile green fruit. Besides tasting great, avocados are rich in vitamins and minerals, such as vitamin C and folate, making them a nutrient-dense choice for your diet. Avocados also have heart-healthy fats that can reduce your risk of heart disease by lowering cholesterol levels and preventing blood clots. 3) Broccoli Broccoli is known for its cancer-fighting properties, but it may also prevent dementia and improve memory. It is an excellent source of vitamin C and fiber. Use it to make a delicious stir-fry or use it as an ingredient in soup or pasta dishes. Try roasting it with olive oil and garlic to add even more flavor. Cauliflower: Like broccoli, cauliflower is known for its brain-boosting benefits; however, while broccoli boasts better protection against Alzheimer’s disease, cauliflower appears to do more when it comes to improving memory. This cruciferous vegetable can be eaten raw or cooked. 4) Mushrooms If there’s one health food that always gets a bad rap, it’s mushrooms. Most people have heard at least something negative about them—they cause weight gain, they’re super high in calories, they have weird textures, and so on. But is it all true? Not really. When it comes to most veggies (especially mushrooms), it is essential to remember that what isn’t considered is how filling they are; since most veggies are low-calorie/high-volume, we tend to feel fuller faster than when we eat foods with more calories per bite. 5) Vegetable number 5 Asparagus One of nature’s most nutrient-rich veggies, asparagus is a cruciferous powerhouse. Cruciferous veggies help keep our bodies in tip-top shape, so we recommend picking up a bundle of asparagus every week. Be sure to snap off just the end (avoiding any challenging parts), toss it with a bit of olive oil and lemon juice for an antioxidant blast, and roast until it turns brown on both ends. Sprinkle Parmesan cheese over the top for more flavor. Roasted asparagus tastes excellent alone or with lean protein like fish or chicken breast. 6) Bell Peppers Bell peppers are an excellent source of vitamin C, which is necessary for collagen production. Collagen is essential because it keeps your skin elastic and plump. Aside from that, bell peppers are high in antioxidants, which help fight wrinkles and other signs of aging. These include beta-carotene, lutein, and zeaxanthin. So eat up! Not only will you look younger but feel younger too! 7) Vegetable number 7 Lettuce The first vegetable on our list is Lettuce. Even though it’s commonly used for salads, it is also great in wraps and sandwiches. Due to its high water content, it can also help curb your appetite, keeping you from snacking on unhealthy foods throughout the day. Plus, a cup of Lettuce contains roughly 3 grams of fiber, so it’s a perfect addition to a healthy diet. 8) Cucumber Cucumbers are abundant in water, making them an excellent choice for hydrating your body. Not only that, but cucumbers also have anti-inflammatory properties and help aid digestion with their fiber content. They’re also filled with vitamin K and potassium, two nutrients essential for bone health. Cucumbers contain smaller amounts of vitamins A and C and plenty of other essential minerals like manganese and copper. 9) Vegetable number 9 Lettuce Celery is an excellent source of vitamin K, potassium, and vitamin C and a good source of folate and calcium. It’s also low in calories—100 grams of celery contain only 20 calories. Not only that, but it’s a great weight-loss food because it is very filling; one study found that subjects consumed fewer calories during lunch when a salad with celery was on their plate. Still, have room for dessert? 10) Sweet Potato This superfood can not only lower your cholesterol but also help regulate blood sugar. Sweet potato is rich in vitamin A and C and packs a punch for healthy nutrients. It has no fat or cholesterol and is low in calories. The best part: Sweet potatoes are packed with fiber, so they help keep you feeling full for more extended periods. A one-cup serving will give you about 110 calories, as well as 4 grams of fiber. Just make sure to watch out for all that sodium!
Top 10 Reasons You Should Drink Green Tea Everyday
Drink Green Tea Everyday Green tea is often touted as one of the healthiest drinks in the world, and for a good reason. It contains antioxidants that prevent damage to your cells and DNA, reduce your risk of heart disease and cancer, and even lower cholesterol levels. But what are the top 10 reasons you should drink green-tea every day? This article discusses some of the most important benefits of drinking green-tea regularly and how it can make you feel better than ever before! 1) Boosts your metabolism Green-tea helps boost your metabolism and burn fat as a powerful antioxidant. A study published in The Journal of Nutrition found that both green and black tea increase metabolic rate, and drinking four cups of either will kick your body into a higher gear. (Psst. green tea is more effective if you brew it for less time.) 2) Fights oxidative stress Oxidative stress is when free radicals damage your cells and DNA. Drinking green-tea can help prevent oxidative stress by slowing down cell aging. Studies show that a cup of green tea every day could slow down cell aging in men by 40%. Additionally, a study showed women who drink 1-2 cups of green-tea per day had a 27% slower rate of age-related cognitive decline than those who drank less than one cup per week. 3) Lowers harmful cholesterol levels Research has found that drinking green tea can help reduce cholesterol levels. In a study published in the Journal of Epidemiology and Community Health, researchers used data from over 400 Japanese men with elevated cholesterol levels. The study found that drinking five cups of green tea daily for four weeks significantly lowered harmful cholesterol levels. 4) Prevents cancer Several lab studies have found that green tea has antioxidant properties. Studies also suggest that those who regularly drink gree- tea are less likely to develop skin cancer, prostate cancer, and leukemia. In 2008, a study published in the Journal of Clinical Oncology suggested that drinking even less than one cup of green tea a day can help fight some forms of cancer. 5) Improves mental health According to one study published in Preventative Medicine, those who reported drinking green tea were 28% less likely to have symptoms of depression. That’s possible because it contains caffeine and L-theanine, both of which are linked to mental health benefits. In addition, people who drank more green-tea were less likely to experience anxiety attacks or develop a severe depressive disorder called bipolar disorder. 6) Reduces inflammation Reduces oxidative stress and increases antioxidant activity in your body. Potent anti-inflammatory compounds called catechins are also thought to be responsible for green-tea’s benefits in preventing Alzheimer’s disease, cancer, heart disease, and other conditions. Catechins are potent antioxidants that protect against several cellular changes associated with aging. Studies show that regularly drinking green tea can effectively slow down mental and physical degeneration caused by aging. 7) Promotes oral health Regular consumption of green tea protects against tooth decay and gum disease, as it is high in fluoride, which protects against bacterial growth in your mouth. Drinking just one cup of green tea per day can reduce your risk of dental cavities by 90%. The antioxidants in green-tea are also known to fight periodontal disease resulting from poor oral hygiene. 8) Slows down the aging process One of green tea’s key components is catechin, a flavonoid that blocks enzymes responsible for breaking down collagen. Collagen keeps skin looking smooth and plump, and its breakdown causes lines, wrinkles, and age spots. The more catechins you have in your system, the better protected your skin against aging. Other antioxidants found in green-tea may also help prevent signs of aging; however, research has not been conducted to support these claims. 9) Helps with weight loss Research has shown that green tea helps with weight loss. Studies have found that green tea speeds up metabolism and increases fat burning, which is one of the reasons why people think it’s effective for losing weight. For example, in a 12-week study of 84 obese adults, scientists found that those who consumed four cups of green-tea or took two extract supplements per day lost significantly more weight than those who didn’t drink green tea. 10) Antibacterial properties fight infections According to a study published in Molecular and Cellular Biochemistry, epigallocatechin gallate (EGCG), a catechin found in green tea, has strong antibacterial properties against Staphylococcus aureus. Not only can it prevent dangerous infections, but it can also boost your immune system.
Top 10 Fruits That Are Good For Your Heart Health
Fruits That Are Good For Your Heart Health The first step to good heart health starts with your diet. Eating fruits for your heart can lower your cholesterol and blood pressure. Also, help reduce the risk of certain cancers and strokes. The recommended daily serving of fruit includes one piece of whole fruit or 1/2 cup of 100% fruit juice, fresh, frozen, or canned. Here are the top 10 fruits that are good for your heart health, according to the American Heart Association, as well as how much you should eat every day to reap the most significant benefits from them. 1) Blueberries There’s more than one reason why blueberries make our list of top heart-healthy fruits. Not only are they a great source of vitamin C, but they’re also packed with anthocyanins, which are an antioxidant pigment that may be able to lower blood pressure and improve cholesterol levels. The Journal of Agricultural and Food Chemistry study also found that black raspberries could reduce platelet clotting (a significant risk factor for heart attack) by almost 50 percent. 2) Cranberries Cranberries aren’t just a delicious, tangy treat—they’re also good for your heart. The American Dietetic Association reports that cranberries may prevent damage to blood vessels caused by excessive or uncontrolled oxidation. While cranberries are rich in vitamin C and antioxidants, they’re low in calories and sugar content. A 1-cup serving of raw cranberries contains only 60 calories and 14 grams of carbohydrates. Besides helping your heart health, cranberries may also help prevent urinary tract infections. 3) Acai Berries The acai berry is a fruit from a palm tree native to Central and South America. These berries are incredibly high in antioxidants, which have been shown to help reduce heart disease and lower cholesterol levels. If you want to improve your cardiovascular health and lose weight, eating acai berries every day will help you reach both of these goals. 4) Strawberries Chock-full of vitamin C, folate, and potassium, strawberries are well known for improving heart health by reducing levels of bad LDL cholesterol. According to a study in The Journal of Agricultural and Food Chemistry, compounds found in strawberries can also help protect against arterial damage caused by high blood pressure. A handful or two of these tasty berries every day is a smart way to help prevent—and even reverse—heart disease. 5) Pomegranates If you’re one of those who still think that a heart-healthy diet has to be bland, it’s time to think again. The fact is, if you eat a diet rich in fruits, vegetables, and whole grains—like pomegranates—you can both lower your blood pressure and reduce your risk of developing high cholesterol. Just three ounces of pomegranates (about half a cup) give you 16% of your daily value for vitamin C. 6) Raspberries Fresh raspberries aren’t just a delicious dessert—they’re also a great way to protect your heart. Raspberries are an excellent source of anthocyanins, which can help lower cholesterol and triglycerides. They’re also rich in vitamins C and K. If you want even more protection for your Heart. Get some exercise; physical activity has been linked with lower stress hormones like cortisol that can negatively affect blood pressure and heart health. 7) Cherries Cherries are loaded with anthocyanins, antioxidants that can help reduce inflammation and plaque buildup in your arteries. In one study published in Bioscience, Biotechnology, and Biochemistry, researchers fed subjects a meal containing peaches and dried cherries; those who ate dried cherries showed increased endothelial nitric oxide synthase (eNOS) compared to a control group. 8) Grapes Resveratrol, found in grape skins, prevents blood platelets from sticking together and forming a clot. Red grapes are higher in resveratrol than green ones. Men who drink three to four glasses of red wine a week have a lower risk of heart disease than men who consume less than one glass per week, according to research published in 2010 by Harvard University. While moderate amounts of alcohol have been shown to reduce heart attack risk, drinking more than that can increase your chance of developing heart disease. 9) Apples Apples are rich in pectin, a soluble fiber that helps lower cholesterol levels and reduces blood pressure. They’re also high in quercetin, an antioxidant that may help prevent heart disease. One cup of apple slices provides you with over 20% of your daily recommended intake of vitamin C and roughly 10% each of B6 and magnesium. 10) Oranges It’s a misconception that oranges are just filled with sugar. What most people don’t realize is that oranges are also packed with vitamin C, potassium, and folic acid, which help lower cholesterol levels and reduce blood pressure. Because of these healthy benefits, eating at least one orange per day may be an excellent way to maintain a healthy heart. This year, reach for an orange instead of another piece of cake for your birthday!