Research in animal studies has uncovered that red cabbage microgreens help reduce LDL cholesterol – bad cholesterol. Microgreens are gaining traction in the food industry and showing up in more dishes.
Microgreens are a tender, immature plant which grow within two weeks time. Researchers suggest that microgreens can offer greater benefits to health as opposed to their fully-grown counterparts. Red cabbage has already been found to help protect against excess cholesterol and so the researchers wanted to see if their microgreens counterparts could offer greater benefits.
The researchers wanted to test the benefits of red cabbage microgreens on mice who consumed a high-fat diet as a means of reducing cardiovascular disease risk. The mice who consumed the red cabbage microgreens had reduced weight along with lower levels of LDL cholesterol in their livers. Furthermore, the microgreens showed to have greater effects on reducing LDL cholesterol compared to fully-grown red cabbage.
The MIND diet, as the name implies, is designed to promote a healthy mind and lower the risk of Alzheimer’s disease. It is a mash-up of the Mediterranean diet and the DASH diet — two diets that have been found to have several health benefits.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The Mediterranean diet focuses on eating foods that are as natural as possible, while limiting unhealthy fats and red meat. The DASH (Dietary Approaches to Stop Hypertension) diet, as its name suggests, is aimed at helping to ease hypertension. It focuses on helping people to eat foods that can lower their sodium intake and blood pressure.
The MIND diet recommends eating 10 foods daily and avoiding five types of foods. The healthy-food group contains:
Vegetables; Green leafy vegetables in particular; Berries, especially blueberries; Nuts; Beans; Wine; Whole grains; Fish; Poultry; Olive oil
The five unhealthy foods are:
Fried or fast food; Red meats; Cheeses; Butter and stick margarine; Pastries and sweets
The rules of the diet are:
Get at least three servings of whole grains per day
Eat a salad each day
Eat one other vegetable every day
Drink a glass of wine each day
Snack almost every day on nuts
Eat beans every other day
Consume poultry and berries at least twice a week
Consume fish at least once a week
Unhealthy foods are allowed, but less than one serving per week, with the exception of butter
Less than 1 tablespoon a day of butter is allowed per day
New research suggests that consuming a handful of nuts a day can greatly benefit your health. The study found that eating 20 grams of nuts daily lowers the risk of developing various conditions.
Heart disease risk was found to be reduced by 30 percent, cancer risk lowered by 15 percent, and premature death risk was lowered by 22 percent.
Consuming 20 g of nuts a day was also associated with a risk of death from respiratory disease cut by half and a 40 percent reduction in the risk of diabetes.
The study looked at the consumption of all types of nuts. Aune added, “Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats – nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels. Some nuts, particularly walnuts and pecan nuts, are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.”
Salmon has been on the palate for some time now. And while we know that Norwegian salmon is the best in the world, what is it about this species that makes it so special? Norwegian salmon is fed an all-natural diet, comprising of both vegetable raw and marine raw materials. The salmon’s diet is thus packed with vitamins, minerals, and antioxidants, guaranteeing its delicious taste.
Is it fresh? Salmon from Norway is raised in cold, clear waters. It grows at its own pace, gaining a pure and fresh taste, fat marbling and an attractive red-orange coloring. It also has a firm consistency, making it a pleasure to eat. Some innovative Norwegians decided to farm the salmon and supply the market year-round. Norway’s ocean-farmed Atlantic salmon comes from the same origins as wild salmon.
Health benefits of this fatty fish
Salmon is a good source of healthy protein, Omega 3, vitamin A & D, and also vitamin B12. It also contributes towards a healthy heart, strong bones, and brain function.
2 fillets of wild or farmed salmon
4 tsp olive oil
2 tsp soya sauce
1 cup sour cream
2 tsp soya sauce
½ cup of pomegranate
½ cup of chopped dill
2 cups steamed rice
Fry salmon until tender, but not overcooked. Remove and drizzle with some soya sauce. Garnish with sour cream, dill, and pomegranate. Serve with buttered steamed rice.
There are natural ways to boost low energy, and nutritionist Sarah Flowers spoke to Express.co.uk to reveal her top tips.
“Despite being told that eating lots of carbohydrates will give us energy, we need to look at more nutrient dense ways to feed our body with slow releasing carbohydrates, such as sweet potato, quinoa and wholegrain rice.
“Although we consume high levels of refined carbohydrates; we are often devoid of essential nutrients as these cause blood sugar fluctuations, which can leave you drained and lacking in energy and put you at risk of obesity and diabetes.”
Sarah recommended adding Vitamin B to your diet: “To boost your energy levels, ensure you take a good quality B Vitamin Complex, which will deliver all essential B vitamins.
A magnesium deficiency can result in fatigue, so getting enough is important, as Sarah explained: “Magnesium is one of the main nutrients involved in our energy process and even a mild deficiency of magnesium can result in fatigue and even symptoms similar to chronic fatigue syndrome.
You may not have heard of Coenzyme Q10, but Sarah reckoned it is a key ingredient to add to your diet. She said: “This is one of the main nutrients needed in the manufacture of energy within the mitochondria.
Finally, Sarah noted that a healthy gut is linked to higher energy levels. To ensure a healthy gut flora, it is always beneficial to take a good quality probiotic
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This natural antibiotic is none other than basil. According to research, basil helps to fight bacteria, viruses, and other chronic diseases
Not many people know about the fact that basil contains powerful antioxidants that can help cleanse the arteries from LDL (low-density lipoprotein) cholesterol. Basil is rich in essential nutrients like Vitamin K, Vitamin A, and beta-carotene. These antioxidants also protect us from free radicals. These nutrients further prevent cardiovascular diseases.
Apart from this, regular intake of basil leaves gives us a hoard of other health benefits like helping our body fight against ailments like diarrhea, constipation, headaches, cough, flu, kidney problems and other diseases as well.
1.) Seaweeds – the numero uno food for iodine deficiency. They offer the broadest range of nutrients, containing virtually all the minerals found in the ocean, which are also essential for the human body. Seaweeds like kelp, nori and kombu can play a major role in supporting thyroid function.
2.) Protein – include eggs, nuts, seeds, fish and legumes in your diet as protein transports the thyroid hormone to all your tissues
3.) Avoid Goitrogens like broccoli, cabbage, cauliflower, etc. – They have chemical substances that intervene with iodine absorption.
4.) Feed your gut with probiotics or good gut ecology.
5.) Eat naturally healthy fats like ghee, nuts, full fat cheese, butter, coconut oil /milk, flaxseeds, chai seeds and oily fish like salmon as they are great for producing and regulating hormones
6.) Sugar-Related Risks by eating too much sugar daily. Studies have shown that repeated insulin spikes tend to destroy the thyroid gland.