Why Is Cauliflower Good for You
Why Is Cauliflower Good For You? Cauliflower is truly one of the most versatile vegetables out there, and its nutritional value can’t be beaten. Here are just some of the benefits of cauliflower: Cauliflower contains an antioxidant called lutein that may help prevent age-related macular degeneration, according to a study published in the April 2000 issue of the Journal of Agricultural and Food Chemistry. The authors note that cauliflower also contains high levels of antioxidants beta-carotene and vitamins C and E which may also reduce the risk of certain types of cancer. The health benefits of cauliflower Although cauliflower isn’t that popular, it offers many health benefits that most people don’t realize. The reason why cauliflower is healthier than a lot of other veggies is that it contains sulforaphane. This compound is something you might want to avoid in some foods, but it can actually help you boost your immune system, eliminate toxins from your body and lower inflammation levels. In other words, eating more cauliflower can help prevent a variety of diseases, including cancer. It’s also an excellent source of vitamin C and folic acid. With all these great benefits in mind, we decided to share with you some tasty recipes that include cauliflower so you can get more healthy nutrients into your diet today! More about Nutrition Facts Did you know that cauliflower is actually considered a superfood? Like broccoli, cauliflower is full of vitamins and minerals. It’s a good source of vitamin K, B6, folate, and manganese as well as many other important nutrients. Did you also know that there are three different types of cauliflowers (including green cabbage) and each one is good for your health in different ways? Find out more about why cauliflower is good for you below. Minerals in Cauliflower If you’re wondering why cauliflower is good for you, there are plenty of reasons. The vegetable is high in fiber and contains vitamins K, C, and B6, as well as manganese and potassium. It also contains a slew of lesser-known nutrients like choline, thiamin, riboflavin, niacin, biotin, and pantothenic acid. Most importantly though—it’s loaded with minerals like magnesium (great for metabolism), sulfur (essential to joint health), and phosphorus (important for healthy teeth). So next time you see cauliflower on your plate or in your grocery cart – know that it may be one of nature’s best-kept secrets! Vitamins in Cauliflower There are several vitamins found in cauliflower that make it a great food to consume. These include vitamin K, vitamin C, thiamin, riboflavin, niacin and folate. In addition to these vitamins, there are also minerals such as manganese and phosphorus. If you’re looking for something healthy to add to your diet, try eating more cauliflower recipes. The fact that cauliflower is able to provide all of these nutrients makes it one of the best foods out there. Calcium in Cauliflower If you’re looking for a tasty way to get more calcium into your diet, look no further than cauliflower. One cup of cooked cauliflower contains about 43 percent of your daily recommended intake, which is surprisingly higher than most meats. If you’re looking for a great side dish or salad ingredient, consider swapping out your normal frozen peas for some fresh florets in your next meal. But don’t stop there—there are so many ways to incorporate cauliflower into any dish that you’ll wonder why you ever ate it plain. Vitamin K in Cauliflower They’re tasty and healthy. One cup of Brussels sprouts contains 50 calories and only 5 grams of carbs—along with 100 percent of your daily recommended vitamin C intake. By comparison, one potato can contain up to 120 calories and 27 grams of carbs (9 grams of which are dietary fiber). Fitting healthy veggies into your diet is easier than you think. Just look for easy recipes that highlight these healthy foods; roasting veggies, for example, give them a sweet taste and makes them easier to eat without having to season them a lot. Try these roasted cauliflower recipes for a light side dish or main meal. Simple, delicious, and good for you! Fiber in Cauliflower Not only is cauliflower good for you, but it’s also a great source of fiber. Fiber is important for a healthy digestive system and helps us to feel full and satisfied—which can be really helpful when we’re trying to stick to our New Year’s resolutions. A cup of chopped cauliflower provides about six grams of fiber—meaning that if you want to get your fill, go ahead and eat an entire head (that should be around 18 cups of chopped cauliflower). If that seems like too much work, try out one of these mouthwatering cauliflower recipes instead! Best Reasons to Eat More Brussels Sprouts and Cauliflower Most of us are aware that eating plenty of fruits and vegetables is important, but with all of our busy lives, we don’t always manage to get it done. And for many people, vegetables aren’t at the top of their list. But did you know that dark green and cruciferous vegetables such as brussels sprouts, broccoli, and cauliflower can actually help protect your health in a variety of ways? They contain an array of vitamins and minerals as well as bioactive compounds that have powerful antioxidant properties. Read on to find out more! Cauliflower recipes One reason cauliflower recipes are so good for you is that they’re packed with nutrients. One cup of cauliflower florets contains only 31 calories but offers 1,105% of your daily value for vitamin C—that’s 17 times more than an orange. It also provides 65% of your daily intake of vitamin K and has small amounts of other essential vitamins and minerals like thiamin, niacin, pantothenic acid, riboflavin, folate, and more.
Eating Collard Greens to Lose Weight
7 Reasons Why Eating Collard Greens Can Help You Lose Weight Have you ever heard that eating collard greens can help you lose weight? If so, did you know that there are 7 scientifically-backed up reasons why this is true? Here are the reasons why eating collard greens can help you lose weight. Eating Collard Greens to Lose Weight: Eat more green vegetables. High in fiber and vitamins, collard greens can help to fill you up without a lot of calories. (About 2 cups has about 20 calories.) If you’re trying to lose weight, try swapping out your ordinary lettuce for a handful of these leafy greens. While it is low in calories and carbohydrates, eating collard greens to lose weight can also be high in other nutrients that are beneficial for dieters. For example, collards are rich in calcium, iron, and vitamin K—three nutrients that are great for bone health as well as helping to prevent bone loss. Benefits of eating leafy greens Leafy greens are packed with health benefits. They contain numerous vitamins and minerals that help keep you healthy, including calcium, iron, vitamin A and vitamin C. One cup of cooked collard greens contains 100 percent of your daily recommended amount of vitamin K, which can help prevent heart disease and cancer. What’s more? Leafy greens are also high in fiber, which is essential for weight loss because it helps you feel full faster. Protein content in leafy green vegetables Protein is a crucial part of any diet, especially if you’re trying to lose weight. It fills us up and prevents us from snacking on extra calories that we don’t need. The protein content in leafy green vegetables like collard greens make them a healthy addition to any meal—and they can help keep you full until your next snack or meal. One cup of cooked collard greens contains 7 grams of protein, which is more than an egg white (6 grams) or half a cup of cottage cheese (8 grams). That’s not too shabby! If you want to add some variety to your usual meat-heavy dinner plate, try adding 1/2 cup of cooked collard greens for an additional 5 grams of protein. The fiber content in leafy green vegetables Fiber is an essential part of a healthy diet and eating leafy green vegetables like collard greens is a good way to get your fill. In addition to being high in fiber, collards also contain vitamin K, beta-carotene, lutein, and zeaxanthin. If you’re not sure how to prepare leafy greens such as collards, reach for your frying pan—just make sure it’s stainless steel or nonstick. Studies have shown that consuming leafy greens cooked in these types of pans has greater bioavailability than when they are cooked in others. Health benefits from calcium and vitamin C in collard greens Leafy greens may have earned their reputation as an almost magical weight-loss food thanks to their high fiber content. But they also provide your body with a variety of important nutrients that can help you lose weight and keep it off, including vitamin C, beta-carotene, and calcium. A cup of cooked collard greens has just 31 calories and more than three times as much vitamin C as a glass of orange juice. That’s not all—collards are high in manganese (which is essential for healthy bone growth) and contain antioxidants that help reduce your risk of chronic disease. Most importantly, leafy greens like collards are good sources of fiber; one serving provides about half your daily needs. Other nutrients found in leafy green vegetables Leafy greens are a great way to get a healthy dose of vitamins and minerals—especially calcium, magnesium, and potassium. But leafy greens aren’t just great for helping to fight off disease and maintain bone health. They also contain antioxidants that can help keep your body functioning at its best. Moreover, they contain nitrates that promote cardiovascular health by acting as vasodilators (they open up blood vessels), which can ultimately reduce blood pressure and improve blood flow throughout your body. So, if you want to try some delicious ways to lose weight with greens, check out these collard green recipes. Collard green recipe: Don’t be intimidated by collard greens. Just about any grocery store will carry them, so there’s no reason to pass up a healthy vegetable that can have so many positive effects on your health. If you struggle with finding recipes or are just looking for more ways to include collard greens in your diet, try these seven recipes. From lightened-up comfort food dishes to quick breakfast ideas, these collard green recipes will help you get all of your daily veggies in one delicious meal.
Sweet Potato Benefits for Men
Sweet Potato Benefits for Men: 10 Reasons to Eat More Sweet Potatoes Do you like sweet potatoes? If not, you may want to reconsider adding them to your diet. These orange-fleshed tubers are packed with nutrients, including beta-carotene and vitamin C, which is both excellent sources of antioxidant activity that help fight harmful free radicals and promote good health. But what benefits do sweet potatoes have specifically for men? Here are 10 of the best reasons to eat more sweet potatoes. Sweet Potato Benefits for Men: Men are often stereotyped as being less likely than women to eat their veggies. While that may or may not be true, there are some important sweet potato benefits for men who aren’t getting enough of these root vegetables. If you’re looking for a way to add more health-boosting vitamins and minerals into your diet without eating kale or cauliflower, sweet potatoes may be just what you need. Since sweet potatoes are chock full of nutrients such as fiber, vitamin B6, vitamin C, and manganese—the question isn’t why should I eat more sweet potatoes but how? Here are ten ways men can benefit from upping their intake of sweet potatoes. 1) Sweet Potato Prevent Heart Disease A sweet potato a day is a great way to lower your risk of heart disease. Sweet potatoes are rich in vitamin B6, which can help balance your homocysteine levels, an indicator of heart health. They’re also high in antioxidants like beta-carotene, which protect against inflammation and infection that can lead to plaque buildup. Sweet potatoes also contain healthy fibers like pectin and lignans, which help lower blood pressure by preventing blood sugar spikes that cause stress on our blood vessels. The fiber found in sweet potatoes helps you feel full longer so you eat fewer calories overall and lose weight over time—not just when you go on diet for a week or two at a time. 2) Sweet Potato Reduce Inflammation Sweet potatoes are great at reducing inflammation, which can help fight chronic diseases like heart disease and Alzheimer’s. There’s also evidence that they have anti-diabetic effects—research shows that diabetic mice who consumed sweet potatoes saw an improvement in glucose tolerance and a reduction in serum cholesterol levels. Some studies also suggest that regular consumption of sweet potatoes can help prevent cataracts and other eye conditions. Sweet potato benefits for men don’t stop there! 3) Sweet Potato Improve Mood Sweet potatoes are an excellent source of vitamin B6, which plays a role in maintaining your serotonin levels. Serotonin is a chemical that helps you feel good and is often called the happy hormone. These mood-boosting properties may help ward off depression. Sweet potatoes also contain tryptophan, another nutrient that’s converted into serotonin. In addition, a 2012 study published in Experimental Physiology found that sweet potatoes helped alleviate anxiety by prompting more activity in parts of the brain linked with positive emotions. This can be especially beneficial during stressful times such as finals week or tax season when it can be extra helpful to keep you feeling optimistic and motivated about life’s challenges. So if you’re feeling down, give these guys a try! What do you have to lose? 4) Sweet Potato Boost Sexual Health Sweet potatoes are not only packed with vitamin A, but they’re also a great source of vitamin C, which is a powerful antioxidant that can help neutralize free radicals—dangerous compounds that wreak havoc on our cells and contribute to disease. Furthermore, sweet potatoes also contain significant amounts of beta-carotene and vitamin E, two powerful antioxidants that have been shown to benefit sexual health. Beta-carotene may improve sperm count in healthy men while alpha-tocopherol (vitamin E) has been found to increase sperm motility. These nutrients can help keep your reproductive system working properly while boosting your fertility potential by reducing inflammation, another contributing factor in infertility. 5) Sweet Protect Against Diabetes and Prediabetes If you’re eating sweet potatoes as a way to cut your risk of diabetes and prediabetes, there’s good news: Sweet potatoes may lower blood sugar levels. Studies have found that adding sweet potatoes or their extract (one study used an extract called isomalto-oligosaccharide) to meals can reduce spikes in blood sugar following a meal by anywhere from 18 percent to 28 percent. Blood sugar drops quickly after eating, but prolonged spikes can cause more problems with glucose levels. So if you’re on a diet and want something that will actually help, maybe add some sweet potato pie! 6) Ward Off Cancer Sweet potatoes are rich in anthocyanins, which are naturally occurring plant pigments with antioxidant and anti-inflammatory properties. A 2010 study published in Food Chemistry suggested that sweet potatoes have significant antioxidant activity and may help ward off chronic diseases like cancer. Specifically, researchers found that sweet potato anthocyanins inhibited cell proliferation and induced apoptosis (cell death) in lung cancer cells. This is a boon because some lung cancers do not respond well to chemotherapy or radiation, suggesting they may be more treatable with natural foods. Sweet potato pie’s benefits include regulating blood pressure, lowering cholesterol levels, and boosting bone health — but here’s another reason why you should love them too: They just might keep you from getting cancer. 7) Sweet Potato Maintain Blood Sugar Levels If you have diabetes, managing your blood sugar levels is one of your most important goals. Sweet potatoes can help with that. A 2013 study found that people who ate sweet potatoes on a regular basis had better blood sugar management than those who didn’t. One way sweet potatoes manage blood sugar levels is by being a good source of fiber. 8) Fuel Muscle Growth and Strength Of course, if you’re looking for sweet potato benefits for men, building muscle and strength is at or near the top of your list. Sweet potatoes are rich in antioxidants, which help fight free radicals and prevent oxidative stress in your muscles. As an added bonus, sweet potatoes also contain both potassium and Vitamin B6 (your
Red Cabbage vs Green Cabbage: The Ultimate Showdown:
Red Cabbage vs Green Cabbage Everybody knows that green cabbage and red cabbage are related to each other, but you may be surprised to find out just how closely they’re related! Both types of cabbage are cruciferous vegetables, meaning they share many similar nutrients, such as vitamin C, vitamin K, and beta-carotene. But although both cabbages have similar nutrients, there are also some subtle yet important differences between the two types of cabbage. Read on to find out whether red or green cabbage is the better choice for your diet! What are Red and Green Cabbages? Red and green cabbages are both members of Brassica oleracea, which means they are essentially cousins; however, that’s where any similarities end. Red and green cabbages have slightly different characteristics and use in recipes as well as cooking preparation methods that can produce vastly different results when it comes to appearance, taste, flavor, and even calories and nutrition! So what are red and green cabbages? And how can you use them in your meals? Read on for an enlightening comparison of red cabbage vs green cabbage—including side-by-side comparisons of nutritional value! They Look Different Many people confuse red cabbage and green cabbage because they appear to be similar vegetables. They do look different, but there are many similarities between them as well, including their taste and health benefits. Red cabbage may seem more appealing because of its striking red color, but don’t be deceived by its vibrant exterior; it’s still just a green cabbage that has been exposed to harsh sunlight! The deep hue of red cabbage comes from anthocyanin pigments that provide antioxidant properties, which help protect against free radical damage and cancer-causing cell mutation. While both types of cabbage contain these antioxidants, red cabbage contains much higher levels than green cabbage. In fact, when compared gram for gram, red cabbage contains over five times more antioxidants than its lighter counterpart. Anthocyanins also give red cabbage its anti-inflammatory effects—which can help fight asthma symptoms—and promote healthy blood flow in your brain and heart. This is due to their ability to lower blood pressure and reduce cholesterol levels in your body. Both cabbages contain high amounts of vitamin K—an essential nutrient for bone health—but red cabbage contains nearly three times as much vitamin K as green cabbage does. They Taste Different It’s no secret that red cabbage and green cabbage look different. But there’s more to their appearance than meets the eye—there are actually differences in taste, too! While both kinds of cabbage have a natural taste, red cabbage has a stronger flavor and is sweeter than green. In fact, red cabbage is sometimes eaten raw; when it’s added to salad or coleslaw, it tends to act as an accent flavor rather than the main ingredient. On its own or with other vegetables like carrots and apples, red cabbage can also be enjoyed raw as crudités. Or add it to your favorite dishes for an extra boost of sweet-and-sour flavor! Let’s Get Technical: (Red Cabbage vs Green Cabbage) Green cabbage is simply a whole head of red cabbage that has been treated with lactic acid to turn it green—but don’t let that scare you away. Just because it isn’t natural doesn’t mean it isn’t good for you; in fact, green cabbage is slightly higher in vitamins than its ruddy cousin. Both cabbages contain ample amounts of vitamin K, which helps to fight plaque and maintain bone health, as well as plenty of vitamin C to boost your immune system and fend off illness. However, green cabbage also contains more calcium than red cabbage, helping to build strong bones and teeth. So what’s better? It depends on what you plan on using it for. If you want an easy way to get more greens into your diet without having to deal with large leaves or thick stalks, go with green cabbage. However, if you want a versatile food that can be used in almost any recipe (think coleslaw or sauerkraut), stick with red cabbage. Either way, both cabbages are delicious when cooked properly! Why Are They So Different? Both red and green cabbage are cruciferous vegetables that belong to the same family, Brassica oleracea. They’re very similar in a lot of ways, but there are key differences that affect how you cook them, which ones you should use for certain recipes, and their health benefits (or potential drawbacks). The real differences between red and green cabbage depend on many factors—including where they were grown and what season it is—but they boil down to two main categories: color and flavor/texture. Here’s what you need to know about red vs. green cabbage! Since these cabbages have distinct flavors and textures, chefs often use them in different dishes or even as substitutes for each other if they’re not available. For example, some Irish cooks will sub out green cabbage with red when making colcannon, while Vietnamese cooks often replace Chinese napa cabbage with red versions in stir-fries and salads. It all comes down to personal preference! But if you want a more nutrient-dense dish or have guests who aren’t into spicy food, using white cabbage instead might be your best bet. Be sure to let us know which type of cabbage you prefer in the comments below! This was written by @Kirsten from @CleverWords94 How Do I Choose Between Them? Which is better? Which should I use more often? These are questions I’m asked all of the time, and for good reason. There’s a lot of confusion when it comes to buying cabbage—and it stems from how similar green and red cabbage are on paper (and in our kitchens). That said, I think you need to consider three factors: flavor, nutrition, and appearance before making your decision. So let’s break it down…shall we? [1] Red or Green?: You might be surprised to learn that red cabbage actually has about twice as much vitamin A as green cabbage does. That said, it doesn’t have nearly as much vitamin
10 Asparagus Benefits for Men: Healthier Sperm, Increased Fertility, and More!
Asparagus has long been known to be good for women’s reproductive health, but it turns out that the vegetable may have some benefits for men as well! Whether you are trying to get pregnant or looking to improve your fertility, eating more asparagus may be just what you need. If you’re wondering what asparagus benefits for men are, here are 10 of the most popular health benefits that can help make your sperm healthier and happier in the bedroom. Asparagus Benefits for Men Who knew a vegetable could have so many health benefits? Research has shown that asparagus contains vitamins A, C, E, and K. It’s also loaded with folic acid—great for keeping those sperm healthy. And it’s an excellent source of vitamin B6, which aids in cellular growth. What else can you expect from a handful of stalks? Here are 10 asparagus benefits for men First, let’s talk about how to eat asparagus. Raw is best (and go easy on the salt), but if you prefer your veggies cooked, steam or roast them until they reach desired tenderness (test by piercing with a fork). If you want to get even more bang for your buck, add some olive oil and garlic to your cooking process. This will maximize its nutrient absorption while adding even more nutritional value to your meal. 1) Improves sperm health Believe it or not, asparagus is a great way to increase sperm health. In one study of just over 1,000 men published in Fertility & Sterility, participants who ate more than 3 servings of asparagus each week showed significant improvements in semen volume and sperm count compared to those who consumed less than 1 serving per week. So why are asparagus spears so good for sperm? One theory is that asparagus contains high levels of folate, which helps produce healthy sperm cells. And don’t worry—you don’t have to eat pounds of asparagus every day to reap these benefits; just make sure you get your daily recommended intake (400 mcg) from other sources like fortified cereals and whole grains. 2) Boosts testosterone levels Women don’t have to worry about testosterone levels when it comes to eating asparagus; for men, however, it could be a different story. That’s because studies have shown that asparagus can boost testosterone levels in men by nearly 40 percent—and two servings per day is all you need to reap those benefits. Whether you’re looking to maximize your bodybuilding potential or just want to boost your stamina in bed (hey, why not both?), adding more asparagus to your diet may just help give you an edge. Just make sure you’re buying fresh asparagus instead of canned; cooking with fresh asparagus will also increase its potency. 3) Lower your risk of prostate cancer According to The University of Maryland Medical Center, some studies have shown that eating asparagus may reduce your risk of prostate cancer. In a study conducted at Wake Forest University School of Medicine in Winston-Salem, North Carolina in 2011, men who consumed more than 3.5 servings of cooked asparagus per week had a 41 percent lower risk of prostate cancer than those who only ate asparagus once a month or less. Other research has found similar results. This could be due to asparagus’ high levels of folate, which is thought to prevent abnormal cell growth in both healthy cells and cancerous ones. 4) Improve blood circulation in your body Asparagus is an excellent source of folate and a good source of vitamins K and A. These three vitamins all help to improve blood circulation in your body by enhancing cardiovascular health. While more research is needed on how much asparagus you would need to eat to see these benefits, it’s likely that one or two servings of asparagus per week could be enough to have a positive impact on your cardiovascular system. In addition, eating asparagus could also lower your risk for erectile dysfunction. Eating 2-3 servings per week may help reduce cholesterol levels; ultimately improving heart health further still. 5) Prevent bone loss Did you know that as men age, they are at a greater risk of suffering from bone loss? Studies have shown that a deficiency in vitamin D can increase bone loss. Vitamin D is naturally found in very few foods including some fatty fish and foods that are fortified with vitamin D such as milk or orange juice. Vitamin D can also be synthesized by exposing skin to sunlight. The best way to protect against bone loss is to eat foods high in calcium like dairy products (milk and cheese) along with eating leafy green vegetables like asparagus. 6) Helps lower blood pressure One of the asparagus’ most well-known benefits is that it can lower blood pressure. Just one cup of steamed asparagus contains about 5 milligrams of vitamin C, almost 200 milligrams of potassium, and 3 grams of fiber. Potassium helps relax blood vessels while dietary fiber improves digestive health and can help with weight loss. The vitamins in asparagus are also said to protect your heart and cardiovascular system. Plus, if you’re looking for a way to boost fertility in men or increase sperm production in women, you could do worse than eating more asparagus—studies show it may be able to improve both male and female fertility. It’s even believed that improved sperm quality could lead to better IVF success rates. 7) May prevent Alzheimer’s disease Most people find asparagus to be easy to cook with—it’s usually prepared in one of two ways. The first is blanching (aka poaching): Simply place asparagus in a pot of boiling water for about three minutes. Once cooked, you can add it to stir-fry or other dishes that call for sautéed vegetables. The second way is roasting: Preheat your oven to 400 degrees Fahrenheit and bake trimmed spears for 15 minutes before adding them to any meals that require roasted veggies. Baking asparagus gives it a nice crispy texture; just be sure not to overdo it or you’ll