Natural Health Ezine » Healthy Foods

Coriander – A Green Leaf Full of Life

Guest Author — Thu, 22 Jul 2010 21:54:44 +0000

Author Bio: Cathryn Johnson is a content writer for Medical Coding Certification who gives advice on the pursuit of education and living a healthy life. In her free time she enjoys the outdoors, performance arts and a good book.

I have recently been taking East Indian cooking lessons from my best friend’s mom. As we cook together, she often chats away regarding the multitude of health benefits the various spices we use possess. At first, I didn’t think much of her free commentary. But one evening, I decided to do some research of my own. I was amazed to discover that the colorful spices that I thought simply added to the taste, texture and aroma of Indian food,in fact provide quite a health punch.

What is Coriander?

One of my favorite Indian spices is coriander. I love coriander for its earthy aroma, which is a mixture of citrus and sage. Coriander can be found in seed or powder form, or as leaves, more commonly referred to as cilantro or Indian dhania. The fruit of the coriander plant contains two seeds which, when dried, are the used as the dried spice. The leaves of the plant are also used in cooking.

Coriander is one of the world’s oldest spices. Its use can be traced back to 5,000 BC. Although coriander originated in the Mediterranean and Middle Eastern regions its has been widely used in Asian countries for thousands of years. The
ancient Egyptians cultivated coriander and it was even mentioned in the Old Testament. Hippocrates, along with many other early physicians, used coriander for its medicinal properties. Both the Greek and Romans used coriander to
preserve meats and flavor breads. In fact, the name coriander comes from the Greek word koris, which means bug. Perhaps this name has to do with the way the seeds look, or maybe because of the “buggy” offensive smell it emits when
unripe.

What are the benefits of Coriander?

Coriander is slowly developing quite a reputation for its healing properties. In certain parts of Europe, coriander is known as an “anti-diabetic” plant. Studies show that when this spice was added to the diet of diabetic mice, it helped
stimulate their secretion of insulin and lowered their blood sugar. Coriander has a stimulating effect on the endocrine glands, which results in an increase in secretion of insulin from the pancreas, which in turn increases the insulin level in
the blood. This helps with proper assimilation and absorption of sugar. And the end result is a fall in the sugar level in the blood, thus proving beneficial in the fight against diabetes.

In India, coriander’s anti-inflammatory properties are touted. Coriander contains, cineole, one of the 11 components of the essential oils, and linoleic acid, which both possess anti rheumatic and anti-arthritic properties. Thus, coriander is
beneficial for reducing arthritic swelling. Coriander also helps excretion of extra water from the body, this helping reduce swelling due to malfunctioning of kidney or anemia.

In the United States, recent studies show that coriander has cholesterol-lowering effects. In a study involving rats fed a high-fat, high-cholesterol diet, coriander lowered total cholesterol levels. It also lowered LDL (the “bad” cholesterol),
while increasing levels of HDL (the “good” cholesterol). It is believed that the acids present in coriander, which include linoleic acid, oleic acid, palmitic acid, stearic acid and ascorbic acid (vitamin-C), are what help reduce the cholesterol
level in the blood. Coriander is also believed to help reduce the cholesterol deposition along the inner walls of the arteries and veins. As an added benefit, coriander provides a good source of dietary fiber, iron and magnesium.

Conclusion

Whether you choose to use coriander in its powdered or seeded form to enhance the flavors in your food, or in its leafy form as an edible garnishment, its health benefits make it a spice worth including in your spice rack. And if you are not
much of a cook, go out for Indian food, most dishes in restaurants are at least garnished with coriander leaves.

Photo by alex_lee2001

10 Good Foods For Prostate Health

Guest Author — Tue, 20 Jul 2010 14:40:03 +0000

An overlooked area for prostate health is diet and nutrition. Men go about their lives not thinking about how important it is to eat food for good prostate health. Eating a proper diet goes a long way in preventing prostate disease. This article will cover the importance of diet and nutrition for managing prostate health for men of all ages.

Beneficial Prostate Foods

There are many different types of foods that benefit the prostate. Some foods that should be a regular part of your diet and their benefits are:

1. Broccoli

Evidence suggests broccoli has properties to block prostate cancer cells. The chemicals in broccoli are strong antioxidants and can even destroy free radicals that cause cancer. For the most health benefits, broccoli is best eaten raw or steamed with minimal cooking. Try to eat at least 3 servings a week.

2. Tomatoes

They are rich in lycopene, which is another strong antioxidant. Lycopene also has anti-cancer properties. Unlike broccoli, tomatoes are best cooked for better health benefits. 3-5 servings a week is a good diet plan.

3. Berries

Foods like strawberries & blueberries have strong antioxidant support and anti-inflammatory properties. They also have anti-cancer properties as well. A substance called “polyphenols” is the main beneficial ingredient in berries. Suggested serving should be 3-5 per week.

4. Nuts

Many different types of nuts including walnuts, pecans, macadamia, Brazil, and almonds are great prostate support foods. Nuts are rich in a compound called “selenium”. Selenium has been researched for slowing tumor growth and has
antioxidant powers. Consume at least 5-7 servings a week of various nuts.

5. Fish

This is rich in selenium, but also has zinc. Zinc is an important nutrient for prostate health. Zinc plays the role of strengthening the immune system and prevents unwanted cell growth. Salmon is a great fish source for prostate health. Try to eat fish at least twice per week.

6. Apples

This fruit is loaded with a compound called “quercetin”. Quercetin has very strong anti-inflammatory properties. It’s also an important bioflavonoid and antioxidant. Bioflavonoids are natural nutrients found in most fruits and vegetables. The apple peel supplies most of the benefits. The peel contains both quercetin & bioflavonoids. Apples should be eaten on a daily basis.

7. Watermelon

This is another food rich in lycopene. The red color of watermelon demonstrates the presence of lycopene. All red-colored fruits have some sort of lycopene presence. Watermelon or red-colored fruits should be eaten at 3-5 servings per week.

8. Soy-based foods

Foods like soybeans and raisins are rich in soy. Soy can protect and strengthen prostate tissue. Soy foods should be at 2 servings or more a week. But make sure it’s non-GMO and soy should always be eaten in it’s rawest form to get the full benefits.

9. Purified water

Water is very important to the body. Water is a natural cleanser. It will help keep the prostate flushed of unwanted toxins. Drink 6-10 cups of purified/bottled water daily.

10. Green tea

This beverage is rich in antioxidants. Green tea prevents the spread of cancer cells. Suggested intake of green tea is at least 4 cups daily.

Actually, all fruits and vegetables are good for the prostate. The above list is just a few foods that are beneficial to prostate health. Red (colored) fruits are particularly the best fruits to make a regular part of your diet.

Foods To Avoid Or Limit

While there is a long list of foods to have in your diet, there is also a list of foods to keep out of your diet. Below is a list of some of the foods to avoid/limit.

1. Dairy products

Avoid dairy products at all cost. Especially eggs and processed milk products. In numerous studies, dairy intake is linked to prostate cancer. Men who consume dairy products regularly have as much as a 40% higher risk of developing
prostate cancer.

2. Refined sugars

Avoid foods with added sugar. I say “added” here because a lot of foods have natural sugar like fruits & vegetables. Cancer cells thrive on sugar which can lead to cancer growth.

3. Red meats

Try to limit red meat intake. Red meat may have other health benefits, but for prostate health these foods are better left out of the diet. Red meats are loaded with fats and steroids. A diet high in fat intake is linked to prostate cancer. If you’re going to eat red meat then let it be very minimal.

4. Caffeine

Beverages like coffee and soft drinks are loaded with caffeine. This stimulant leads to damage of soft tissues like the prostate. Cut out or limit the consumption of caffeine.

5. Spicy foods

Foods such as chili and pepper can irritate the prostate. Don’t make spicy foods a regular part of your diet. However, certain spices can actually benefit the prostate like cayenne pepper and garlic.

The above list has just a few of the foods to avoid for maintaining prostate health. Of course, consult your doctor or nutrionist when devising a diet plan. There may be some foods that are harmful for the prostate, but necessary for other reasons. Also, try to purchase foods that are “organic” or “natural” for optimal health.

As you can see, eating a healthy diet plays a very important role in prostate health. Eat plenty of fruits and veggies. Avoid fatty foods and drink plenty of purified water. Eating healthy is doing you and your prostate a big favor. You may not be thinking about it now, but giving your prostate the needed nutrients can certainly keep it from having a possible
problem in the future.

Tony Bowen is a freelance writer. He is currently a resident writer for Online Nursing Schools, which researches areas of nursing education, online nursing programs, and healthcare. In his spare time, he enjoys writing, fishing, hunting, sports, and video games.

Photo by spisharam – AWAY

Tulsi Health Benefits

NHE — Fri, 16 Jul 2010 15:14:25 +0000

There’s an herb that is not well known yet to the Western world, but it’s becoming more popular. It’s bound to gain more recognition the more we get to know the health benefits of the herb. It’s called Tulsi, or Holy Basil. Tulsi has been around for thousands of years and is highly honored in India for its amazing healing properties. Tulsi health benefits provide more than just healing abilities. Health benefits such as boosting the immune system, enhancing stamina, and promoting a healthy metabolism can prevent sickness from occurring. Tulsi health benefits are vast. Let’s take a look at just a few of the advantages it provides.

The healing power of Tulsi is astounding. Chewing the leaves can clear out phlegm and mucus from bronchial tubes. The leaves of Tulsi are an expectorant, meaning it helps to eliminate the mucus that builds up in the lungs. This makes it a great herb for anyone suffering from a slight cough, bronchitis, or a chest cold.

The leaves of Tulsi can also strengthen the stomach and can enhance digestion. Tulsi can aid in the healing of the common cold, sore throats, and fever. Drinking Tulsi tea in a liter of boiling water can help reduce a temperature. The juice that is found in the herb’s leaves is what makes the fever reduction possible.

Tulsi can be useful in treating other respiratory ailments, such as asthma and influenza. A mixture of Tulsi leaves, ginger, and honey can be an effective treatment for these issues. And a mixture of Tulsi leaves, table salt, and cloves can give fast relief to the flu.

The Holy Basil helps to strengthen the kidneys. Kidney stones may be passed quicker by drinking the juice found in the leaves of Tulsi mixed with honey. Tulsi is a mild diuretic and a detoxifier and can help reduce levels of uric acid concentration within the blood. The main cause of kidney stones is a build up of this uric acid. Since Tulsi is a mild diuretic, it can help to pass the stone quicker than normal.

Heart disease is one of the leading causes of death in the United States. Anti-oxidants, such as vitamin C and eugenol, are found in Tulsi and protects the heart from free radical damage. The herb also helps with lowering cholesterol levels. Stress can also cause issues with the heart. Stress can increase blood pressure, which can put strain on the heart. Drinking Tulsi tea can help sooth raw nerves and help to lower stress levels. Blood pressure can be lowered by drinking tea with this herb.

Tulsi can keep teeth strong and healthy. If you dry the herb’s leaves in the sun, then mash them into a powder form, it can be used to brush your teeth. Just add a little water to the powder and it turns into a sort of paste. Instead of adding water, you can also add mustard oil and create a paste with that. This herbal toothpaste can maintain your teeth, help to alleviate bad breath, and can be used to massage the gums to prevent gingivitis. It can also be used to help teeth disorders such as pyorrhea.

Sore eyes and night blindness can be remedied by Tulsi. These eye disorders are caused by a lack of vitamin A. Placing two drops of the juice from the leaves into each eye can help alleviate these issues. Or you can fill a bowl with water and let the leaves soak in it for a while. Wash your eyes out with this water and it should reduce the soreness. Drinking Tulsi tea regularly can protect the eyes from free radical damage, and can reduce your chance of getting glaucoma, macular degeneration, cataracts, vision defects, and opthalmia.

These are just a handful of Tulsi health benefits. Other advantages include the following:

Quicker wound healing after surgery
Protects against infection
Acts as a vaccine against pox
Anti-carcinogenic to help fight against cancer and tumors
Reduces labor pains
Destroys rabies germs
Treats cholera
Treats gastroenteritis
Treats whooping cough
Treats measles
Treats mumps
Treats urinary and genital infections

The list just keeps going. This is definitely one herb to be on the lookout for. The health benefits are seemingly endless.

Photo by Leepak

What Are The Health Benefits Of Turmeric?

NHE — Thu, 08 Jul 2010 11:38:39 +0000

If you need to add spices to your food to make them more flavorful, you have plenty to choose from. You want to be sure that the spices you add are healthy for you as well. There are a wide variety of spices that not only give your meals extra flavoring, but also add health benefits to your diet. One of those spices is called turmeric, otherwise known as Indian saffron, haldi, or curcuma.

Turmeric, a perennial plant that is found throughout China, India, and tropical Asia, is a part of the ginger family. The turmeric plant produces flowers which are a dull yellow color. Turmeric is a popular spice in Indian cuisine, but over 2,500 years ago, the people of India first used this spice as a dye. It wasn’t until later, that the medicinal properties of turmeric became known. The benefits of turmeric are vast, and cover a number of areas. What are the health benefits of turmeric?

Turmeric makes an excellent antibacterial. It is a natural antiseptic that can speed up the healing of wounds, and help to repair skin that has been damaged. Turmeric may also be able to treat inflammatory skin problems such as psoriasis. This spice might be able to prevent melanoma from forming, and may cause melanoma cells that already exist to die off.

Turmeric is a natural anti-inflammatory and it very potent. The spice works just as well as many of the over the counter anti-inflammatory medications. A benefit to using turmeric instead of over the counter anti-inflammatory drugs, is that turmeric leaves so side effects. This makes it a great natural treatment for people with arthritis as well as rheumatoid arthritis. Turmeric is a cox-2 inhibitor (a form of NSAID), and is a natural pain killer.

When it comes to cancer, turmeric shows a great deal of promise. When combined with cauliflower, turmeric prevents prostate cancer and puts a stop to the growth of any prostate cancer that already exists. Studies performed on mice have shown that turmeric prevents breast cancer from moving into the lungs. There is also hope that turmeric will have positive results in pancreatic cancer. The spice has been proven to cease any growth of new blood vessels in tumors. Turmeric has the potential of lowering the risk of childhood leukemia. The formation of metastases in several types of cancer may be prevented if turmeric is consumed. The side effects of the chemotherapy drug paclitaxel are reduced when turmeric is taken. At the same time, the benefits of pacitaxel are enhanced.

Alzheimer’s disease is a progressive disease that effects the function of the brain. Turmeric removes amyloyd plaque buildup in the brain, which may prevent or slow down the progression of Alzheimer’s. The spice also has the great potential to slow down the progression of multiple sclerosis in mice.

Other health benefits of turmeric include:

It naturally detoxifies the liver.
It may help with metabolizing fat and aid in weight management.
The people of China have been using turmeric as a treatment for depression for a very long time.
It soothes the stomach.
It has heart and liver protecting effects.
It has high amounts of anti-oxidants.
It protects again strokes and heart attacks.
It can help fight off bacterial infections

Since turmeric is not considered to be an essential nutrient, there is no recommended daily allowance (RDA) for this spice. It is suggested that the average adult can take 400 milligrams to 600 milligrams a day. Higher doses can result in an upset stomach or other gastrointestinal issues.

The next time you’re posed with the question “What are the health benefits of turmeric?”, you can look at this list and know the benefits are plentiful. Turmeric makes a great addition to anyone’s spice rack.

Photo by h-bomb

9 Health Foods With Benefits Of The Fountain Of Youth

Linda — Mon, 28 Jun 2010 09:31:38 +0000

This article is written by John Smith from NursingUniforms.net. This nursing scrubs website is your one stop online shop for branded lab coats for women, scrub tops and all kind of medical uniforms.

The concept of the Fountain of Youth dates back hundreds of years. Although it’s only a legend, the simple truth is humans have always been interested in preserving their youth. From exercising to avoiding excessive sunlight to taking anti-aging supplements, almost everyone is doing something to stay young, but most people overlook one of the most effective tools for slowing the aging process: food.

The foods we eat absolutely affect how we look and the way our body functions. By eating the right foods, you can look better, feel younger, and have a stronger, healthier mind. What are the best foods for keeping you young? Read on to find out.

Cocoa—Did you know that cocoa powder has almost twice the amount of antioxidants as red wine? It also has nearly three times the amount found in green tea. These antioxidants offer numerous anti-aging benefits, helping to prevent many diseases and keeping your mind sharp. To get the most benefits from chocolate, you should eat dark chocolate as milk chocolate has fewer of these antioxidants.
Almonds—The Food and Drug Administration has released studies suggesting daily consumption of almonds could reduce the risk of heart disease. But that’s not all. Almonds also have healthy fatty acids that can help your nails stay strong and look their best. The result? You stay healthier, and the antioxidants and healthy fats keep you feeling and looking your best.
Olive oil—It seems like every day you hear about more benefits associated with olive oil. Olive oil contains heart-healthy fats that can help prevent diseases and keep you feeling your very best. Some scientists even claim olive oil can help prevent cancer. This antioxidant-rich compound is also a feature ingredient in many beauty products as it helps to keep you looking young.
Yogurt—Yogurt offers a wide range of health benefits, but perhaps the most important benefit is that it strengthens your immune system. A strong immune system means fewer illnesses and just less wear and tear on your body. The calcium in yogurt can also help keep you strong, further working to preserve your youth.
Cranberries—The cranberry is pretty remarkable. These little berries are rich in flavonoids. Flavonoids have been found to have various anti-cancer, anti-bacterial, and anti-viral properties, meaning they can basically help you stay healthier and stronger. Cranberries are also jam-packed with antioxidants, fighting off damage done to the body by free radicals and pollutants we’re exposed to every day. Cranberry extract is a popular ingredient in skin renewal products.
Fish—There’s a reason fish oil supplements have become so popular. Fish contain omega-3 fatty acids which work to clear out your arteries, improve heart health, and even improve brain function. The best fish varieties are wild salmon, tilapia, mahi mahi, and whitefish. Try to keep fish as a part of your regular diet so you can ward off heart disease and preserve your youth.
Soybeans—Soybeans have numerous heart-healthy fasts, proteins, and fibers that can keep your heart and mind performing at optimal levels. Soybeans have been said to help diabetes, aid in growth in development, prevent mental fatigue, energize the brain, and fight cholesterol. But be sure to buy non-GMO soybeans.
Blueberries—Blueberries have extraordinarily high antioxidant levels. It’s pretty difficult to find any other food that can match it. The antioxidants in blueberries work to destroy free radicals. What are free radicals? These are the substances many believe cause aging in the body. Evidence seems to suggest that an antioxidant-rich diet can slow the aging process, and with the high levels of antioxidants in blueberries, you could get the maximum anti-aging benefits.
Grapes—Grapes provide a comprehensive range of health benefits. They have polyphenols, which can be helpful in preventing cancer and heart disease. Grapes are also rich in antioxidants, so you’ll enjoy the anti-aging benefits every time you consume grapes or grape juice. Some studies have even found that grapes can prevent skin cancer, keeping your skill cells healthy and smooth.

The key to getting the most of these foods is to enjoy them regularly with a sensible diet. If you eat these alongside foods that are bad for you, you’ll never get the full results you hope for. You should also exercise regularly to further protect yourself against aging.

How many of these 9 foods are a regular part of your diet? What other foods do you think help with preserving youth?

Photo by J.C. Rojas

Naturally Low Sodium Foods

NHE — Sun, 27 Jun 2010 10:00:37 +0000

I’m a label reader. One hundred percent. Every time I go to the grocery store, I always read the nutrition labels on the foods I buy. One of the things I pay close attention to is the sodium content of foods. Sodium is necessary for a healthy diet, but it’s easy to go overboard. It’s recommended we get 2300 milligrams of sodium at most each day, but a lot people consume way more than that. I’m always shocked at the sodium content of certain foods. How do you avoid excess sodium? One way, is to do as I do, and read the label. I tend to pass up any food items that have a sodium count over 250, and that’s on the absolute high end for my liking. Another way is to look for naturally low sodium foods.

Fresh Fruits & Vegetables

First up on the foods that are low in sodium are fruits and vegetables. This is probably an obvious answer, but these foods are extremely healthy for you, beyond their lack of sodium. Fruits and vegetables contain vitamins and minerals that are essential for good health. They’re also loaded with fiber. It’s always best to choose whole fruits and vegetables, and avoid the canned stuff. Fruits and vegetables that come in cans have very high sodium contents, and are best to be avoided. If you already have cans of fruits or vegetables, there’s no need to toss them out. You can still eat them. To avoid the sodium, put the fruits or vegetables in a bowl, and rinse them with cold water. Most of the salt content will be gone after a few thorough rinses.

Fresh Meat & Poultry

Fresh meat and poultry are also naturally low in sodium. The sodium content for half a skinless chicken breast is just 77 milligrams. A 4 oz ground turkey patty contains about 88 milligrams of sodium. Be sure to read the label on poultry and meat packages to be sure. There are some products that are injected with a salt water solution to give the poultry or meat a plumper look.

Herbs & Spices

Instead of using table salt to flavor your meals, use herbs and spices. Adding the zest of an orange is a good option when cooking chicken. There’s absolutely no sodium in the zest of an orange. Adding one tablespoon of ground ginger to your meal only adds about 2 milligrams of sodium. Garlic powder, onion powder, and celery salt are other spices that are low in sodium.

Avoid Salt When Possible

Beans, peas, lentils, rice, and pasta are also naturally low sodium foods. When you cook these food items, don’t add salt to the water. Pasta can get a boost in flavor but adding vegetables to it. There’s nothing better than a plate of whole wheat pasta with steamed broccoli tossed into it. Olive oil is OK to toss the pasta with as it contains no sodium at all.

Breakfast Foods

You might think breakfast foods are loaded with sodium. It’s all in the way they’re prepared. Eggs are usually cooked in butter and then have salt poured onto them. That’s what makes them unhealthy. Take a look at one Grade A extra large white egg. It only contains 75 milligrams of sodium. If you cook that egg in a pan that’s been coated with olive oil, and then you add no salt to it after, you have a healthy breakfast option. You can have oatmeal on the side, another low sodium breakfast food, and a piece of fruit, making it a nutritious and full meal.

Start Slow

If you have a taste for salt, that doesn’t mean you’re destined to have bland meals forever. Instead of salt, try spices and herbs. Gradually decrease your use of salt over time, and eventually you won’t even need any salt, other than what recipes require. People that have cut down their salt intake find that after several weeks, they don’t miss the taste. When you read nutrition labels, cut down the use of salt, and buy naturally low sodium foods, you’ll end up with a healthier diet.

Why Are Beets Healthy?

NHE — Tue, 22 Jun 2010 09:35:57 +0000

Beets are one of those vegetables that have a bad reputation. They look odd, and when you mention them to some people, you get a grimace in return. They may look a little strange, but beets are packed with lots of benefits. Beets can be eaten raw, cooked, cold, or hot. You’ll gain the same benefits no matter how you consume them. What are the health benefits of eating beets?

Gives Energy

They’re a great source of energy due to their high carbohydrate count. Carbohydrates are often thought to be “bad”, but consuming appropriate amounts of carbohydrates keep your body running efficiently. Carbohydrates are essentially what fuels the body. Beets make an excellent food to eat before a workout. They provide the body with the fuel it will need to keep going. They would also be good to eat after a workout to replenish the energy that was used up. Incorporating beets into a meal before or after your workout will help to re-energize you.

Calcium & Iron

Beets contain many essential nutrients that promote good bodily health. These include calcium, magnesium, sodium, phosphorus, and iron. Two of the nutrients that most people don’t get enough of are calcium and iron. There’s about 10% of the daily recommended amount of iron in one cup of boiled beets. You’ll also get about 3% of the daily recommended amount of calcium in one cup of boiled beets.

Helps During Pregnancy

Another essential vitamin found in beets is B vitamin folate. This vitamin is vital for normal tissue growth, A diet rich in folate is particularly important for pregnant women. Without enough folate during pregnancy, the spinal column of the infant doesn’t develop properly. Pregnant women should aim to get 400 micrograms of folate each day. One cup of boiled beets has 136 micrograms of folate.

Fights Cancer

Beets contain the pigment betacyanin that can help fight cancer. Studies have been done on beets and their relationship with cancer, and the results from these studies show that the vegetable can guard against colon cancer and stomach cancer. The red pigment of beets increases levels of anti-oxidant enzymes of the liver, and could promote detoxification within the liver, blood, and the intestines. Colonic CD 8 cells are able to find and remove abnormal cells. Beets can increase these colonic CD8 cells.

Protects Against Heart Disease

Studies have shown that beets can help protect the body from developing heart disease. Beets are able to help lower both the bad type of cholesterol (LDL) and triglycerides. This is due to the amounts of folate that are found in beets. They can also promote good health toward the gall bladder, and the colon.

Strong Bones

Healthy bones not only require calcium, they also require magnesium. Magnesium promotes bone production and helps the bones to maintain their stability and strength. Because of their high levels of magnesium, beets are great for anyone who has osteoporosis. Eating beets regularly could even prevent the onset of osteoporosis. Beets contain a metabolite of choline, called betanine, which can help reduce joint inflammation. Not only does this help people with osteoporosis, but it helps people suffering from arthritis as well.

Good For Your Brain

Certain cognitive disorders, such as senile dementia and Alzheimer’s disease can be prevented by anti-oxidants. Vegetables that have dark skins, like the beet, have high levels of anti-oxidants. Anti-oxidants help to avert free radicals that can damage cells, including those cells located in the brain. Due to the anti-oxidants present, beets are a great food to help stave off the aging process, and help you to feel and look younger.

With all of the health benefits of eating beets, it’s a wonder why this vegetable gets strange looks from people. This strange looking vegetable can help with many health issues and can leave you feeling healthier longer.

Photo by Darwin Bell

An Apple A Day Keeps The Doctor Away

NHE — Fri, 11 Jun 2010 08:46:54 +0000

Apples are one of the most common and popular fruits in people’s diets today. This juicy piece of fruit can be made into many delicious snacks. Deserts such as candied apples, apple pie, or a cut up apple with cinnamon sprinkled on it. No matter how you eat them, apples are just plain delicious. Most everyone has heard the old adage “An apple a day keeps the doctor away.” Is this just an old proverb parents tell their children to get them to eat apples, or can it really prevent frequent doctor visits? There are quite a lot of health benefits of eating an apple a day.

Fiber and Pectin

One medium sized apple contains only 80 calories and provides five grams of fiber. Fiber is essential for a healthy digestive tract. Consuming enough fiber allows food to travel more easily through the digestive system. Pectin, a type of soluble fiber, is present in the skin of the apple. Pectin helps prevent cancer by blocking the development of a certain type of protein that is found in all stages of cancer. Pectin has also been linked with being able to lower cholesterol levels. This link was discovered back in the 1960s when tests were conducted by European scientists. The study concluded that people with high levels of cholesterol benefited greatly by eating several apples during the allotted time. Apples not only lowers total cholesterol, but they raise the good cholesterol (HDL) and lower the bad cholesterol (LDL). The results suggest that people who eat two apples every day can lower their cholesterol by 16%.

Antioxidants

Apples have large amounts of polyphenols and flavonoids, which are types of antioxidants. Antioxidants helps to stave off the effects of premature aging. Various oxidants, or free radicals, can penetrate our bodies and cause aging signs to show up earlier than normal. These oxidants can be due to stress, sun exposure, pollution, smoking, alcohol consumption, and unhealthy foods. Cells that have already been damaged by free radicals can be repaired with antioxidants.

Healthy Bones

The flavanoids found in apples also provide bone protection. A certain type of flavanoid, called phloridzin, was discovered by French researchers, that is only present in the apple. Phloridzin may help to protect women who are in post menopause from developing osteoporosis. It may help to increase the density of the bones as well, along with another component called boron.

Helps with Asthma

There’s a link between eating apples and asthma too. A study was conducted where children who had asthma drank apple juice every day. As a result, the children had less wheezing than other children that drank apple juice just one time every month. In another study, women who ate a lot of apples during the time they were pregnant, gave birth to children with a lower risks of getting asthma.

Prevents Cancer

Eating apples regularly could help to prevent cancers such as lung cancer, liver cancer, breast cancer, and colon cancer. Various studies have shown a lower percentage of these cancers in people who ate apples regularly and those that didn’t. The study on lung cancer for example, showed those people who ate a lot of apples split their chances of getting lung cancer in half. This is believed to be due to an abundant amounts of naringin and quercetin flavanoids, found in apples. This study was comprised of 10,000 people.

I would say that the old proverb “An apple a day can keep the doctor away” is true. With all of the health benefits of eating an apple a day, it’s no wonder that this saying has been passed down from generation to generation. Apples are very easy to come by, and are cheap. It should be no problem at all to stock up on these juicy fruits and start taking advantage of the benefits they provide.

Health Benefits Of Mangoes

Terrie — Mon, 07 Jun 2010 09:27:44 +0000

You may have heard nutritionists say that we need to “eat a rainbow of color” every time we sit down at a meal. The best way to get color into our meals is by incorporating fruits and vegetables. Think of a color in the rainbow color scheme, and you can find a fruit or vegetable to match. Mangoes are a great example. The fleshy part of this fruit is a deep yellow, while the skin is a myriad of reds, oranges, and greens. Along with being such a colorful fruit, the mango provides many benefits to your health. The health benefits of mangoes range from aiding in digestion to reducing the risk of kidney stones.

Vitamins

Mangoes are a great low calorie fruit. One mango contains roughly 135 calories, which provides a lot of food for the size of the fruit. Mangoes are packed full of vitamins and minerals. One quarter of the recommended daily allowance of Vitamin C is found in a small mango. Good amounts of Vitamins A, E, and K are also present. Not to mention beta carotene, magnesium, phosphorus, and potassium. Potassium is a wonderful nutrient for a person’s health. It not only reduces the risk of high blood pressure, it also is great to consume for aching muscles or muscle knots. High amounts of iron are found in this amazing fruit. Iron is especially important for women during their menstrual cycles and during pregnancy. This is a great fruit to consume if you suffer from anemia (iron deficiency).

Fiber

Mangoes are an excellent source of fiber. Fiber helps to improve your digestive system by flushing out waste. Fiber helps food move more easily through the digestive tract. A soluble type of fiber called pectin is found in mangoes, which helps to lower cholesterol. That’s just the beginning of what pectin can do. This type of fiber has been discovered to release fragments that bind to a protein called galectin 3 and inhibits it from spreading. The galectin 3 protein is found in all stages of cancer. Stopping this protein in its tracks can lower the risk of getting cancer.

Beta Carotene

Due to the mango having a great amount of beta carotene, this fruit provides anti-oxidants that eliminate free radicals from the body. Free radicals can cause cell damage and can lead to premature aging, cancer, heart disease, and degenerative diseases. Another benefit that mangoes can provide the skin is the potential to get rid of acne. Applying slices of the fruit to your skin can help to unclog pores. Clogged pores is a large part of what causes acne.

Helps With Inflammation

Anti-inflammatory properties are also found in mangoes. These properties make mangoes a great fruit for people suffering from arthritis, as it can help to reduce the pain of joints. The anti-inflammatory properties can also ease the symptoms of asthma and other respiratory ailments.

Mangoes provide benefits to people who deal with the following issues:

Diarrhea
Bacterial infections
Constipation
Dysentery
Hair loss
Eye disorders
Liver disorders
Heat stroke
Leucorrhea
Piles or hemorrhoids
Menstrual disorders
Morning sickness
Vaginitis
Scurvy
Sinusitis

Mangoes are able to treat some of the following ailments in Chinese Medicine:

Anemia
Constipation
Bleeding gums
Nausea
Fever
Cough
Weak digestion
Sea sickness

The mango fruit definitely deserves the title of being one of the many super foods. The health benefits of mangoes are vast and cover a wide range of issues. Mangoes can be incorporated into the diet very easily. They can either be eaten whole or added into smoothies to boost your intake of nutrients. With all of these benefits, mangoes should be one of those foods to add to your regular diet.

Photo by TeeJe

How To Season An Old Cast Iron Skillet

Terrie — Wed, 02 Jun 2010 10:26:32 +0000

Cast iron is one of the best materials you can use for cooking. Cast iron cookware is sturdy and gets your food cooked all the way through. One of the down sides to using a piece of cast iron cookware, is it doesn’t come with a non-stick coating. In order to create a non-stick coating, you’ll need to do it yourself. This process is called “seasoning.” It’s not really a big deal, just follow a few simple steps. Let’s say that you have an older piece of cast iron cookware. You may not remember if it was seasoned properly. You’ll might need to be refreshed on how to season an old cast iron skillet. The process is the same as it is for a brand new cast iron skillet. However, you’ll need to wash it and buff out any rough spots first.

Get It Clean

You’ll want to wash the skillet in hot water and little bit of mild dish washing liquid. (Too much dish washing liquid and your food will take on soap flavor!) Even if the skillet is clean, it may have been sitting for a while since it was last used. It might be holding on to some stuck on or burnt on food. It’s best to make sure the skillet is fresh. After washing the skillet, pat it dry using a clean dish towel. The skillet should not be totally dry at this point. Set the cast iron skillet on the stove over a medium heat. It is important to dry the skillet over heat so the water does not seep into the cast iron and create rust. In about three to five minutes the rest of the moisture should be gone. If not, wait until the skillet is completely dry. When it’s dry, remove it from the stove.

Take a close look at your old cast iron skillet…

Look for signs of rust, any parts where food may have been burned and left residue, as well as any pitted areas of the skillet. If you notice any of these things, buff the areas using a piece of fine gauge steel wool. Wash the pan again using mild dish soap and hot water. Pat it dry and place it on the stove again to dry thoroughly over a medium heat.

Season It In The Oven

Now that the old cast iron skillet is thoroughly clean, preheat your oven to 200 degrees. As you’re waiting for the oven to heat up, coat the skillet with oil, shortening, or lard using a paper towel. Make sure you get every nook and cranny, and up all of the sides of the skillet. Next, coat the entire outside of the skillet with oil, including the handle. It’s not necessary to coat the underside of the skillet, as this will create smoke when you cook with it, and the oil will just burn off.

Once the oven is done heating…

and your skillet is covered in oil, place it in the oven for three hours. It’s a good idea to use a low temperature for a long amount of time to ensure that the lard penetrates into the pores of the skillet as it liquefies. After the three hours are up, take the skillet out of the oven and wipe any excess lard off with a paper towel. Place it on the stove top to let it cool for about an hour. Then wipe it down one more time. Your old cast iron skillet is now properly seasoned. Repeat the process until you feel it is well seasoned.

Enjoy!

Now that you know how to season an old cast iron skillet, you can begin cooking up a storm of wonderful dishes. And each time you cook, the skillet gets seasoned! If you notice any scratches on your old skillet, it’s best to get a new one, for safety reasons. If you use a chipped or cracked skillet, it will continue to chip and could add flakes of cast iron to your food. Examine your skillet both before and after you season it to be absolutely sure.

What are your favorite recipes for cooking in a cast iron skillet?

Photo by Chiot’s Run