The post High Fibre Saves Lives, But Food Processing May Remove Benefits appeared first on The Fine Food Magazine .
]]>Lead author Dr Andrew Reynolds, National Heart Foundation Fellow of the Department of Medicine, says compared with the New Zealand average of 19 grams of fibre per day, those consuming 35g per day have a 35 per cent reduced risk of dying early. His advice to increase fibre intakes by eating more whole grains, legumes, vegetables, and whole fruit applies to people across the globe, Dr Reynolds says.
“Try a few different ways to increase your fibre intake, see what works best for you.
“If you eat white refined bread or rolls, try changing to wholegrain bread or rolls. Try brown rice, try brown pasta, try adding half a tin of legumes to meals you already make.
“Try an extra veggie with your main meal — fresh, frozen, or canned without sodium are all good choices.”
The research team also analysed 42 trials with 1789 participants where adults with prediabetes, type 1 or type 2 diabetes were given more fibre and whole grains for at least six weeks. They found consistent improvements in blood glucose control, cholesterol levels and reductions in body weight when adults with prediabetes, type 1 or type 2 diabetes increased their fibre or wholegrain intake. Senior author Professor Jim Mann, from the Department of Medicine and Director of the Healthier Lives National Science Challenge, has been involved in diabetes research for over 40 years and led the first controlled trials of high fibre diets in diabetes in the 1970s.
“When our controlled studies confirmed the benefits of dietary fibre four decades ago, we never suspected that they would be quite so impressive,” he says.
“It has taken forty years of research and these meta analyses to be able to show that this dietary treatment can have an effect as striking as that produced by medications.”
In the second study, researchers found not all foods that contain fibre are created equal — while whole grains are an important source of fibre, their benefits may be diluted when heavily processed. For this study, to be published in Diabetes Care, Dr Reynolds and Professor Mann led a trial in adults with type 2 diabetes living in Dunedin to consider the effects of food processing on the health benefits of whole grains. Participants ate minimally-processed wholegrain foods such as wholegrain oats and chunky grainy bread for one fortnight, then more processed wholegrain foods such as instant oats and wholemeal bread for another fortnight.
“Wholegrain foods are now widely perceived to be beneficial, but increasingly products available on the supermarket shelves are ultra-processed,” says Professor Mann.
Researchers used cutting edge glucose monitors to record participant blood glucose levels over the day and night during the two-week intervention periods. Results showed improved blood glucose levels after meals and reduced variability of blood glucose levels throughout the day when participants consumed the minimally processed whole grains. The results were most striking after breakfast, as that was when most of the whole grains were consumed.
Researchers also observed something unexpected. Although participants were asked not to lose weight by eating less during the trial, results showed their average weight increased slightly after two weeks of eating processed whole grains, and decreased slightly after eating minimally processed whole grains. These two studies, along with previous research, confirm choosing high fibre foods like whole grains, whole fruit, dark leafy greens or legumes is good for everyone, and important in managing diseases such as type 1 or type 2 diabetes, Dr Reynolds says.
“However we are now beginning to understand that how foods are processed is also important, and for whole grains when you finely mill them you can remove their benefits,” he concludes.
Source: Science Daily
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]]>The post What To Know About Rice appeared first on The Fine Food Magazine .
]]>Rice is a staple food for more than half of the world’s population, and 90% of the world’s rice comes from Asia. There are thousands of types of rice, but depending on how producers process them, they fit into two groups: white or brown (whole grain). White rice is the most common type, though brown rice offers more health benefits. Brown rice comes in a variety of shades, including reddish, purplish, or black. Manufacturers make many products from rice, including rice flour, rice syrup, rice bran oil, and rice milk. This article looks at the nutrition, health benefits, and risks of white and brown rice.
Both white and brown rice contain mainly carbohydrate and some protein, with virtually no fat or sugar. Cooked rice contains a lot of water, making up almost 70% of its total weight. White and brown rice have similar calorie, carbohydrate, protein, and fat content. A 100 gram (g) serving of white, short-grain, cooked rice contains the following nutrients:
| Nutrient | Amount | % Daily Value (DV) |
| Calories | 130 | |
| Carbohydrate | 28.7 grams (g) | 10% |
| Protein | 2.36 g | 5% |
| Fat | 0.19 g | 0% |
Rice is primarily composed of carbohydrate, which makes up almost 80% of its total dry weight. Most of the carbohydrate in rice is starch. Starch is the most common form of carbohydrate in foods. Starch is made up of long chains of glucose called amylose and amylopectin. Different types of rice have varying amounts of these compounds, which affects the texture of the rice:
These compounds also affect how easily the body can digest the rice. The body takes longer to digest high-amylose rice because the amylose slows down starch digestion. In contrast, the body digests sticky rice very easily. While many people find sticky rice more palatable, quick digestion can lead to unhealthful spikes in blood sugar levels, especially in people with diabetes.
Brown rice contains a higher amount of dietary fiber than white rice – 1.6 g per 100 g. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber. The bran contains mainly insoluble fibers, such as hemicellulose, and virtually no soluble fiber. White and brown rice contain varying amounts of a soluble fiber called resistant starch. Resistant starch increases butyrate in the gut. Butyrate boosts gut health by reducing inflammation, improving gut barrier function, and reducing the risk of colon cancer.
Brown rice is an intact whole grain, containing both the bran and the germ, which are the most nutritious parts of the grain. They contain fiber, vitamins, minerals, and antioxidants.
For this reason, brown rice may contain more fiber and nutrients than white rice. Be sure to compare labels when shopping. Brown rice is better for people with diabetes. White rice can raise blood sugar, while brown rice has a lower glycemic index and can help with blood sugar control.
Aside from providing energy and basic nutrients, refined white rice does not offer any health benefits. Enriched white rice does contain added B vitamins that are important for health. On the other hand, regular consumption of brown, or whole grain, rice can have health benefits. Be sure to compare labels when shopping.
Brown rice is a whole grain. Whole grains have a wide range of health benefits. According to the American Heart Association, whole grains improve blood cholesterol levels and reduce the risk of heart disease, stroke, type 2 diabetes, and obesity. Brown rice contains several heart healthy components, such as minerals, antioxidants, lignans, and dietary fiber. Eating high fiber rice as a substitute for white rice may aid weight loss, along with a decrease in cholesterol.
Brown rice contains several other plant compounds that research has linked with health benefits. White rice is a poor source of antioxidants and other plant compounds. Pigmented rice, including red-grained varieties such as purple rice, is particularly rich in antioxidants. The bran of brown rice may be a good source of lignans and ferulic acid:
The nutrient value of rice depends on the variety and cooking method. The bran and germ contain a high concentration of vitamins and minerals. White rice does not contain bran or germ and lacks these essential dietary nutrients. Enrichment may add back some vitamins to white rice. Be sure to read labels when shopping, as different brands may add different vitamins. The following table looks at the amounts of different nutrients in 100 g of brown rice, white rice, and enriched white rice for comparison:
| Brown rice | White rice | Enriched white rice | |
| Manganese | 42% DV | 16% DV | 16% DV |
| Niacin | 16% DV | 3% DV | 9% DV |
| Thiamin | 15% DV | 2% DV | 14% DV |
| Selenium | 11% DV | – | 14% DV |
| Magnesium | 9% DV | 2% DV | 2% DV |
Rice also contains some pantothenic acid, phosphorus, riboflavin, and vitamin B-6, copper, and folate.
Rice is a safe food staple. Regularly eating rice may, however, have risks, especially if it accounts for a large proportion of a person’s daily food intake.
Type 2 diabetes is a common condition characterized by high blood sugar levels. According to a 2019 review, white rice may increase the risk of type 2 diabetes. This is because it has a high glycemic index score, meaning that it can cause large spikes in blood sugar after a meal. Foods with a high glycemic index may increase the risk of diabetes. That said, the review concludes that the differences between brown and white rice are inconclusive, and further studies in dietary patterns characterized by rice are needed.
On the other hand, brown rice — like other whole grains that contain fiber — may help reduce the risk of type 2 diabetes. This difference between white and brown rice may be due to variations in the types and amounts of fibers and their glycemic index scores. It is important to note that consuming too many carbohydrates from any source can raise blood glucose levels, so it is important to control portion size regardless of whether the rice is whole grain or refined. Eating fiber-rich whole grains instead of refined grains may have significant health benefits, including a reduced risk of diabetes.
Heavy metals can accumulate in the body over time, leading to adverse health effects. These include cadmium, chromium, lead, nickel, and arsenic. Many studies have reported excessive amounts of heavy metals in rice from several countries. This a particular concern where rice makes up a significant portion of a person’s diet. The bran contains a high concentration of heavy metals, which is why brown rice contains more heavy metals than white rice.
Compared to other common food crops grown in polluted areas, rice accumulates higher amounts of mercury and arsenic. All cereal grains easily take up arsenic, but it seems to collect more in rice compared with wheat and barley. If possible, people should avoid eating rice grown near heavily polluted industrial or mining areas. This also applies to other food crops, such as vegetables.
Brown rice also contains an antioxidant called phytic acid, or phytate. This is known as an antinutrient because it prevents the body from absorbing essential minerals, such as iron and zinc. Producers can reduce phytic acid levels by soaking and sprouting the seeds and fermenting the rice before cooking.
Rice is a staple food across the world. White rice is the most common, but brown rice may have more health benefits. As a good source of several healthy minerals and antioxidants, brown rice may help prevent heart disease. On the other hand, white rice — especially sticky rice — provides fewer nutrients and may raise the risk of type 2 diabetes.
Source: Medical News Today
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]]>The post Health Benefits Of Watermelon appeared first on The Fine Food Magazine .
]]>1. Watermelon is high in cancer-fighting lycopene: Watermelon can credit its gorgeous pink-red hue to the antioxidant lycopene. “Lycopene is an antioxidant and anti-cancer nutrient that can be consume raw and is bioavailable (useable by the body),” says Isabel Smith, MS, RD, CDN, the founder of Isabel Smith Nutrition. Of course, watermelon alone won’t safeguard your health, but the nutrient can play a helpful role as part of an overall healthy diet.
2. Watermelon is also high in vitamin C: Don’t count oranges and strawberries as the only fruits in your vitamin C arsenal. Watermelon is a good source of the vitamin, says Smith—per the USDA, one watermelon wedge has about 23 mg of vitamin C, which is about 30 percent of your recommended daily intake. Smith says vitamin C plays a key role in helping your body form collagen, the protein that keeps skin healthy and eyesight sharp.
3. It’s a great pre-workout snack: “I like it because it’s a source of hydration and it’s lower in fiber, so it won’t make your tummy ache before exercise,” says Smith. Plus, it is a decent source of potassium (crucial for muscle function); just one watermelon wedge has 320 mg of potassium, about 12 percent of your daily requirements. The fruit also packs an amino acid called L-citrulline – some research suggests that, overtime, regular consumption may boost levels of nitric oxide in the blood to improve exercise performance.
4. Watermelon helps with post-workout recovery, too: Carbs are getting a lot of hate these days, but after a workout, your muscles need to replenish their glycogen stores as part of proper recovery. “Watermelon has useable carbs, plus magnesium and the amino acid L-citrulline, which is involved in healing and exercise recovery,” says Smith.
5. It could be good for your heart: It’s all thanks to lycopene – research shows that the phytonutrient can help keep arteries flexible, stymies the accumulation of artery-clogging plaque, and may even help reduce blood pressure. Considering heart disease is the number one killer of women, it’s always good to load up on heart-healthy foods.
6. It’s hydrating: It’s called watermelon for a reason. While refilling your S’well bottle is undeniably a good thing, what you eat also counts toward your hydration quota for the day, says Smith. (In fact, food makes up about 20 percent of your water intake.) Considering watermelon is drip-down-your-chin juicy, it should come as no surprise that it’s a great way to “drink” up in addition to your other healthy hydration habits.
7. It’s a great healthy dessert (if that’s your thing): Remember: Watermelon is relatively low in sugar compared to other fruits. “Don’t get strung out about the sugar in watermelon,” Smith says. You can have two cups for about 90 calories and 20 grams of natural sugars which, says Smith, is a lot of watermelon. Even a one-cup serving (around nine to 10 grams of sugar, depending on how you slice it) is a generous amount of fruit, she says. (Small amounts of watermelon are even keto-friendly.)
If you’re getting bored with just slicing and dicing your fresh watermelon (which, fair), here are a few other ideas of how to cook and eat watermelon to make the most out of its health benefits:
1. Make a cocktail: If you’re outside sipping a boozy bev anyway, why not make it spiked watermelon juice? A half ounce of vodka, some watermelon juice, and a few muddled fresh mint leaves is an instant refresher that gets the okay from Smith.
2. Turn it into salsa: Chop up watermelon and combine with lime juice, salt, and tomatoes for a nice salsa that can go with plantain chips or atop a grilled piece of fish or chicken. (If you’re really needing a recipe, this easy version from Gimme Some Oven looks divine.)
3. Or make it into a salad: Top a bed of arugula with watermelon cubes, feta, pumpkin seeds, and a light vinaigrette. Or try Crossfit exec Billy De La Rosa’s go-to salad recipe, which includes watermelon, avocado, nuts, tomato, and cucumber. Yummm.
4. Drink it: Yep, you can. There are a few bottled watermelon juices on the market, but WTRMLNWTR ($34.99 for a six pack) is made from just watermelon flesh and rind and lemon (as opposed to others that are “watermelon juice drinks” that have added sugar and fruit juices). You can also make your own easily by blending watermelon in a blender or food processor. If you want a smooth texture, strain before drinking.
5. Turn it into a popsicle: Because what screams “warm weather” quite like a popsicle (and a watermelon one at that)? These watermelon-hibiscus ice pops are just the ticket if you’re looking for a healthier treat.
Source: Well and Good
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]]>The post Beets: 9 Impressive Health Benefits appeared first on The Fine Food Magazine .
]]>Beets boast an impressive nutritional profile. They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need.
Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot:
Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.
Summary: Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.
Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide. And high blood pressure is one of the leading risk factors for the development of these conditions.
Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours. The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets.
These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop. Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure.
Summary: Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke.
Several studies suggest that dietary nitrates may enhance athletic performance. For this reason, beets are often used by athletes. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.
In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance. Eating beets may also improve cycling and athletic performance and increase oxygen use by up to 20%.
One small study of nine competitive cyclists looked at the effect of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km). Drinking beetroot juice improved performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial. It’s important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it’s best to consume beets 2–3 hours before training or competing.
Summary: Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.
Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer. Beets contain pigments called betalains, which may potentially possess a number of anti-inflammatory properties. However, most of the research in this area has been conducted in rats.
Beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury. One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition. While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.
Summary: Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.
Dietary fiber is an important component of a healthy diet. It has been linked to many health benefits, including improved digestion. One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source. Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.
This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis. Moreover, fiber has been linked to a reduced risk of chronic diseases including colon cancer, heart disease and type 2 diabetes.
Summary: Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.
Mental and cognitive function naturally decline with age. For some, this decline is significant and may result in conditions like dementia. A reduction in blood flow and oxygen supply to the brain may contribute to this decline. Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory. Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.
Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo. However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.
Summary: Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.
Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells. The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer. However, the current evidence is fairly limited. Beetroot extract has been shown to reduce the division and growth of tumor cells in animals.
One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells. It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.
Summary: Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.
Beets have several nutritional properties that should make them good for weight loss. First, beets are low in calories and high in water. Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss. Furthermore, despite their low calorie content, beets contain moderate amounts of protein and fiber. These are both important nutrients for achieving and maintaining a healthy weight.
The fiber in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake. While no studies have directly tested the effects of beets on weight, it’s likely that adding beets to your diet can aid in weight loss.
Summary: Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.
This last one is not a health benefit, yet it is still important. Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet. Beets can be juiced, roasted, steamed or pickled. Also, they can be bought precooked and canned for convenience.
Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached. Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content.
Here are some delicious and interesting ways to add more beets to your diet:
Summary: Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.
Beets provide some impressive health benefits. Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C. Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance. Lastly, beets are delicious and versatile, fitting well into a healthy and balanced diet.
Source: Health Line
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]]>The post Oregano 6 Science-Based Health Benefits appeared first on The Fine Food Magazine .
]]>Oregano is rich in antioxidants, which are compounds that help fight damage from harmful free radicals in the body. The buildup of free radicals has been linked to chronic diseases like cancer and heart disease.
Several test-tube studies have found that oregano and oregano oil are high in antioxidants. Oregano essential oil is especially high in carvacrol and thymol, two antioxidants that can help prevent damage to cells caused by free radicals. In combination with other high-antioxidant foods like fruits and vegetables, oregano could provide a hearty dose of antioxidants that may help improve your health.
Summary: Oregano is high in antioxidants, which can help prevent damage by neutralizing disease-causing free radicals.
Oregano contains certain compounds that have potent antibacterial properties. One test-tube study showed that oregano essential oil helped block the growth of Escherichia coli and Pseudomonas aeruginosa, two strains of bacteria that can cause infection.
Another test-tube study found that oregano was effective against 23 species of bacteria. Furthermore, a test-tube study compared the antimicrobial activity of oregano, sage and thyme essential oils. Oregano was one of the most efficient essential oils against bacteria, second to thyme. Current research is limited to test-tube studies that have used concentrated amounts of this herb. Thus, further research is needed to determine how these results could affect humans.
Summary: Test-tube studies have found that oregano and its components may be effective against certain strains of bacteria.
Oregano is high in antioxidants. These compounds can not only neutralize free radical damage, but they may also aid in cancer prevention. Some test-tube studies have shown that oregano and its components may help kill cancer cells.
One test-tube study treated human colon cancer cells with oregano extract and found that it stopped the growth of cancer cells and helped kill them off. Another test-tube study showed that carvacrol, one of the components in oregano, also helped suppress the growth and spread of colon cancer cells. However, keep in mind that these were test-tube studies using high amounts of the herb and its compounds. Human studies using typical doses are needed to determine its effects.
Summary: Oregano is high in antioxidants and contains compounds that have been shown to reduce cancer cell growth in some test-tube studies.
In addition to fighting off bacteria, some test-tube studies have found that oregano and its components may also protect against some viruses. In particular, carvacrol and thymol are two compounds in oregano that have been associated with antiviral properties.
In one test-tube study, carvacrol inactivated norovirus, a viral infection that causes diarrhea, nausea and stomach pain, within one hour of treatment. Another test-tube study found that thymol and carvacrol inactivated 90% of the herpes simplex virus within just one hour. While these results are promising, additional research on how oregano may impact viral infections in humans is needed.
Summary: Carvacrol and thymol are two compounds found in oregano that have been shown to decrease the activity of viruses in some test-tube studies.
Inflammation is a normal immune response that occurs as a result of illness or injury. However, chronic inflammation is believed to contribute to the development of diseases like heart disease, diabetes and autoimmune conditions.
Oregano is rich in antioxidants, which can help neutralize free radicals and reduce inflammation. It also contains compounds like carvacrol that have been shown to have anti-inflammatory properties. In one animal study, carvacrol reduced swelling in the paws of mice by up to 57%.
Another animal study showed that a mixture of thyme and oregano essential oils reduced the number of inflammatory markers in mice with colitis, or an inflamed colon. Remember that these studies looked at the effects of oregano and its components in highly concentrated amounts. Studies are needed to determine how a normal dose could affect inflammation in humans.
Summary: Oregano is high in antioxidants, which may reduce inflammation. Animal studies show that oregano oil and its components could help reduce inflammation.
Though you may think of oregano as a topping reserved solely for pizzas and pasta dishes, this versatile herb can be used in many ways. Try mixing whole oregano leaves into other greens for a nutrient-packed salad or sprinkling the leaves into chili, soups or stews.
You can also use it to make fresh pesto or salad dressing, season meat dishes or kick up the flavor of homemade sauces. Oregano is available fresh, dried or as an oil, making it super easy to add to your diet.
Summary: Oregano is available either fresh, dried or as an oil, and it can be added to stews, dressings, sauces, meats and more.
Oregano is an herb that boasts some pretty potent benefits when it comes to your health. It is high in antioxidants and may help fight off bacteria and viruses, potentially reduce the growth of cancer cells and help alleviate inflammation.
However, current research is limited to test-tube and animal studies. Further research is needed to determine its potential effects in humans. Luckily, oregano is versatile, easy to add to your diet and can be incorporated into a wide variety of recipes in either fresh, dried or oil form.
Source: Health Line
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]]>The post Health Benefits Of Cantaloupes appeared first on The Fine Food Magazine .
]]>The cantaloupe is a juicy, orange summer fruit that’s related to the watermelon and honeydew melon. It also belongs to the same plant family as cucumbers, pumpkins, squashes, and gourds.The semi-sweet cantaloupes most familiar to people in the U.S. are a type of muskmelon called Cucumis melo reticulatus. The scientific name stems in part from the word “reticulated” to describe the cantaloupe’s rough, webbed outer skin.People have cultivated cantaloupe for thousands of years. Most people agree it likely first grew in Persia (modern Iraq). The fruit made its way to the New World with Christopher Columbus during his second voyage in the late 1400s.
Like many fruits and vegetables, cantaloupe is mostly water. One cup of fresh cubes has 144 calories, 6% of your daily serving of fiber, and zero fat and cholesterol.
It’s low in carbs. Cantaloupes are 90% water. That’s almost as juicy as a watermelon. The high fluid content gives cantaloupes a low glycemic load score of 4, which means your body digests it slowly and it won’t make your blood sugar level spike. So it’s a great pick for people with diabetes.
It hydrates you. Cantaloupes are filled with electrolytes — minerals that balance fluids in your body and keep it working right. That helps you stay hydrated and full of energy.
It may help fight diseases. Compounds called phytonutrients in cantaloupes give it anti-inflammatory properties. It’s good part of a healthy diet.
Cantaloupes are one of the most common fruits and vegetables involved in foodborne illnesses. Its textured, net-like rind can harbor harmful pathogens. Wash the outside under running water with a vegetable brush. Rinse your knife after each cut to avoid contamination.
Fiber. You also may want to limit how much cantaloupe you eat if you have cancer, had a bowel surgery, or have an inflammatory disease. Large amounts of fiber from the fruit can be hard on your intestines if you have diarrhea, cramping, or trouble digesting food.
Slice into a cleaned cantaloupe and remove the seeds. You can scoop out the fruit or peel the rind. Refrigerate the cut fruit, and eat it in 2 to 3 days. Or freeze chunks between wax paper and keep for up to a month.
Here are some ways to savor cantaloupes:
On its own. Simply cube, scoop, or slice it for a snack or healthy dessert.
Add it to a salad. Sprinkle pieces of cantaloupe in any salad for a sweet touch. In fruit salads, it mixes well with berries, mangos, and avocados.
Have it for breakfast. Create a breakfast parfait with layers of Greek yogurt, granola, and the fruit. Or use a cantaloupe half as the bowl itself and fill it with the yogurt and toppings.
Chill it for soup. Puree the fruit until smooth. Wisk in citrus juices (orange, lime, lemon) and a bit of honey, cinnamon, and salt.
Eat the seeds. Roast the cleaned seeds in the oven. Eat them for a healthy snack or add them to granola.
Source: WebMD
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]]>The post Health Benefits Of Peaches appeared first on The Fine Food Magazine .
]]>One raw medium peach (147 grams) has 50 calories, 0.5 grams of fat, 0 grams of cholesterol and sodium, 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber and 1 gram of protein. It provides 6% of your daily vitamin A needs and 15% of daily vitamin C needs. One medium peach also contains 2% or more daily value of vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc and copper.
Peaches are low in calories (100 g just provide 39 calories), and contain no saturated fats. Nonetheless, they are packed with numerous health promoting compounds, minerals, and vitamins. Fresh peaches are a moderate source of antioxidants and vitamin C which is required for the building of connective tissue inside the human body. Consumption of foods that are rich in vitamin C helps a person develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers.
Fresh fruits are a moderate source of vitamin-A and beta-Carotene. Beta-Carotene is a pro-vitamin, which converts into vitamin A inside the body. Vitamin A is essential for prevention of night vision issues and for maintaining healthy mucus membranes and healthy skin. Consumption of fruits like peaches that are rich in vitamin A, are known to offer protection from lung and oral cancers. They contain many vital minerals such as potassium, fluoride and iron.
Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Iron is required for red blood cell formation.
So, make sure you are taking small steps to eat sufficient fruit each day. Peaches are now in season across much of the United States are healthy and contain health promoting flavonoid polyphenolic antioxidants including lutein, zeaxanthin and beta-cryptoxanthin. These compounds help to act as protective scavengers against free radicals and play a role in promoting healthy aging and reduction of various disease processes.
Source: Rutgers
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]]>The post 6 Evidence-Based Lemons Health Benefits appeared first on The Fine Food Magazine .
]]>Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of the reference daily intake (RDI). Research shows that eating fruits and vegetables rich in vitamin C reduces your risk of heart disease and stroke.
However, it’s not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds in lemons could also significantly lower some risk factors for heart disease. For instance, one study revealed that eating 24 grams of citrus fiber extract daily for a month reduced total blood cholesterol levels. Plant compounds found in lemons — namely hesperidin and diosmin — have also been found to lower cholesterol.
Lemons are often promoted as a weight loss food, and there are a few theories as to why this is. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. That said, not many people eat lemons whole. And because lemon juice contains no pectin, lemon juice drinks will not promote fullness in the same way. Another theory suggests that drinking hot water with lemon will help you lose weight.
However, drinking water is known to temporarily increase the number of calories you burn, so it may be the water itself that is helping with weight loss — not the lemon. Other theories suggest that the plant compounds in lemons may aid weight loss.
Research shows that plant compounds in lemon extracts may help prevent or reduce weight gain in a number of ways. In one study, mice on a fattening diet were given lemon polyphenols extracted from the peel. They gained less weight and body fat than other mice. However, no studies confirm the weight loss effects of lemon compounds in humans.
Kidney stones are small lumps that form when waste products crystallize and build up in your kidneys. They are quite common, and people who get them often get them repeatedly. Citric acid may help prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for kidney stone formation.
Just a 1/2-cup (4 ounces or 125 ml) of lemon juice per day may provide enough citric acid to help prevent stone formation in people who have already had them. Some studies also found that lemonade effectively prevented kidney stones, but the results have been mixed. Other studies have shown no effect. Therefore, more well-conducted studies need to examine whether lemon juice affects kidney stone formation.
Iron deficiency anemia is quite common. It occurs when you don’t get enough iron from the foods you eat. Lemons contain some iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.
Your gut absorbs iron from meat, chicken, and fish (known as heme iron) very easily, while iron from plant sources (non-heme iron) not as easily. However, this absorption can be improved by consuming vitamin C and citric acid. Because lemons contain both vitamin C and citric acid, they may protect against anemia by ensuring that you absorb as much iron as possible from your diet.
A healthy diet rich in fruits and vegetables may help prevent some cancers. Some observational studies have found that people who eat the most citrus fruit have a lower risk of cancer, while other studies have found no effects.
In test-tube studies, many compounds from lemons have killed cancer cells. However, they may not have the same effect on the human body. Some researchers think that plant compounds found in lemons — such as limonene and naringenin — could have anticancer effects, but this hypothesis needs further investigation. Animal studies indicate that D-limonene, a compound found in lemon oil, does have anticancer properties.
Another study used pulp from mandarins that contained the plant compounds beta-cryptoxanthin and hesperidin, which are also found in lemons. The study discovered that these compounds prevented malignant tumors from developing in the tongues, lungs, and colons of rodents.
However, it should be noted that the research team used a very high dose of the chemicals – far more than you would get by eating lemons or oranges. While some plant compounds from lemons and other citrus fruits may have anticancer potential, no quality evidence suggests that lemons can fight cancer in humans.
Lemons are made up of about 10% carbs, mostly in the form of soluble fiber and simple sugars. The main fiber in lemons is pectin, a form of soluble fiber linked to multiple health benefits.
Soluble fiber can improve gut health and slow the digestion of sugars and starches. These effects may result in reduced blood sugar levels. However, to get the benefits of fiber from lemons, you need to eat the pulp. People who drink lemon juice, without the fiber found in the pulp, will miss out on the benefits of the fiber.
Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Not only are lemons a very healthy fruit, but they also have a distinct, pleasant taste and smell that make them a great addition to foods and drinks.
Source: Health Line
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]]>The post Baking Soda Benefits appeared first on The Fine Food Magazine .
]]>Apart from being used as a leavening agent, baking soda is also used as a natural deodorant, hand cleanser, toothpaste, teeth whitener, cleaner, et al. While baking soda benefits are quite talked about, it is said that it should be consumed in small quantities as regular intake has been shown to support reduced general body functions by regulating the blood’s natural pH levels, further reduced acid levels. This can hamper your complete body system functioning. Baking soda soaked in water is one of the most ancient and highly effective remedies worldwide. Let us talk about baking soda benefits that will convince you to include this humble ingredient in some way or the other.
1. Baking soda is a natural antacid
One of the baking soda benefits includes neutralising agent. Acid reflux is a common condition where stomach acid flows from the stomach back in to the oesophagus. This process of acid may irritate your oesophagus and cause heart burn, a burning feeling that can occur anywhere between the abdomen and throat. Sodium bicarbonate in baking soda neutralises the stomach acid and relieves the many symptoms of acid reflux and other stomach related issues.
2. Known to be a natural alkalising agent
It is known to be a natural alkalising agent. This non-toxic substance is used to reduce the effect of acid and inflammation in the body and treat most ailments. It is one of the best natural remedies for balancing the body’s pH level and for improving overall health. Excess acid in the body can up the risk of osteoporosis, arthritis, et al.
3. Helps alleviate urinary tract infections
Baking soda and water solution is known to act as a protective barrier against urinary tract infections; it is due to its ability to reduce acid levels in urine. UTI, which is a very common condition that develops in women, this inexpensive remedy comes handy to you.
4. It is known to be an exercise enhancer
The lactic acid released during physical activity or rigorous workouts has a tendency to accumulate in muscles and joints, creating stiffness and muscular fatigue. To prevent this from happening and affecting your physical performance, baking soda benefits come to your rescue. Drinking baking soda diluted in water can help control the condition.
5. Boosts kidney function
As an alkaline substance, baking soda reduces acid levels in the body and helps to keep the pH levels in check. According to a study published in the Journal of the American Society of Nephrology (JASN), the rate of decline in kidney function was greatly reduced – about two-thirds slower than in patients as compared to those who didn’t take baking soda.
6. Treats gout and other joint problems
High levels of uric acid in the urine and blood in tissues throughout the body cause pain and chronic diseases like arthritis and gout. Baking soda helps neutralise the excess acid and is used as an effective remedy.
1. Makes for an amazing exfoliator
Baking soda is an excellent skin exfoliator; it is mildly abrasive in nature that helps remove the dead skin cells and allow new cell production, further giving a glow to the skin. All you need to do is to dilute baking soda in water and apply it on your face in a circular motion. Do not use this solution daily; instead, use it twice a week only.
2. Prevents Acne
Baking soda reduces the inflammation on the skin and lowers the chances of developing acne and pimples. Its anti-bacterial properties help prevent breakouts on the skin.
3. Perfect for dark lips
Known as a popular cleansing agent, baking soda benefits dark lips too. All you need to do is to add honey and baking soda together and mix well. Apply it on your lips for two to three minutes before washing it off with water.
4. Helps in teeth whitening
Baking soda is the most convenient toothpaste that helps give bright pearly whites. It helps remove the plaque on teeth, thanks to its abrasive nature. It may also help in removing discolouration due to the alkaline power it possesses.
5. A basic ingredient for hair care
While there is no scientific proof of baking soda being used as a perfect haircare solution, it is said that this ingredient helps soften your tresses and further promotes hair growth.
This magic kitchen ingredient deserves more attention that it actually gets. Make sure you bring these baking soda benefits to your rescue!
Source: NDTV Food
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]]>The post 7 Health Benefits Of Blueberries appeared first on The Fine Food Magazine .
]]>Continue reading to learn more about how blueberries can nourish you from the inside out.
1. Deliver healthy antioxidants
Blueberries boast the highest antioxidant supply of all fresh fruit. Antioxidants serve several roles in your body, including boosting your immune system. Those found in blueberries, including anthocyanin, vitamin C, copper, and iron, work to amplify your immunity so you can prevent infections. A strong immune system can mean fewer colds, fevers, and other viral and bacterial diseases and infections.
2. Help with digestion
Just one cup of blueberries provides your body with 14% of the recommended daily dose of fiber that can help promote digestive regularity and prevent constipation. You can also hold fiber responsible for that feeling of satisfaction and fullness you experience after eating this delicious fruit, which is a health benefit that can help limit impulse eating.
3. Improve skin health
Collagen, the support system of the skin, relies heavily on vitamin C and helps prevent skin damage caused by UV rays, smoke, dust, and pollution. Blueberries are loaded with this skin-healthy vitamin with one cup providing 24% of the recommended daily dose.
4. Promote healthy bones
Another health benefit of blueberries is their impact on bone health. They are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamin K, which all work to strengthen bones and maintain bone structure. Low intakes of vitamin K have been linked to a higher risk of bone fracture, so blueberries can help you get your daily recommended dose of these nutrients that can keep your body strong.
Check out seven more ways to boost bone strength here.
5. Support healthy blood pressure
Several studies have linked blueberry consumption to noticeable reductions in blood pressure. With high blood pressure recognized as one of the risk factors for heart disease, consuming blueberries daily can be a simple – and delicious – way to support your heart health.
6. Boost brain functioning
Antioxidants also serve another critical function in the body: they can counteract stresses that accelerate the brain’s aging process. According to research, antioxidants in blueberries tend to accumulate in areas of the brain linked with intelligence. This health benefit of blueberries can enhance memory and improve overall cognitive functioning.
Looking to exercise your brain? Try these fun activities to help keep your mind sharp here.
7. Help protect against heart disease and cancer
In a 2013 study, eating anthocyanins, the primary antioxidant found in blueberries, was linked to a 32% lower risk of heart attacks. The study found that women who consumed at least three servings of blueberries or strawberries per week had the best results.
Additionally, research suggests that antioxidants, like those found in blueberries, can prevent tumors, lower inflammation, and help prevent several types of cancers. Folate, a vitamin that works in DNA synthesis and repair, is also present in blueberries and can prevent the formation of cancer cells from DNA mutations.
To help protect your ticker, check out more heart-healthy foods you’ll love here.
With these health benefits of blueberries in mind, try these tasty and refreshing recipes from Cooking Light and Bon Appetit this summer and beyond.
By adding more vegetables and fruits like blueberries to your diet, you’ll help give your body the gift of good health. For more health and wellness articles to help you feel your best, visit our blog today.
Source: Captel
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