References

1. 33 Most Unhealthy Foods You Should Avoid. (2013, January 30). Retrieved from http://bembu.com/most-unhealthy-foods

2. Advantages and Disadvantages of Eating Ice Cream. (2015, April 27). Retrieved from http://www.healthydietbase.com/advantages-and-disadvantages-of-eating-ice-cream/

3. Bryan, D. (2015, April 19). Reasons People Eat Junk Food Instead of Healthy Food. Retrieved from http://www.livestrong.com/article/392358-reasons-why-people-eat-junk-food-over-healthy-food/

4. Burns, A. (1997). Where women have no doctor: A health guide for women. Berkeley, Calif., USA: The Hesperian Foundation.

5. Carson, T. (2013, August 16). What Are the Health Benefits of Solid Albacore Tuna? Retrieved from http://www.livestrong.com/article/524111-what-are-the-health-benefits-of-solid-albacore-tuna/

6. Clark, S. (2015). 5 Nuts That Can Revolutionize Your Diet. Body Building.Com. Retrieved from http://www.bodybuilding.com/fun/5-nuts-that-can-revolutionize-your-diet.html

7. Daniluk, J. (2014, June 11). Seven health benefits of salmon to improve your vitality - Chatelaine. Retrieved from http://www.chatelaine.com/health/diet/seven-health-benefits-of-salmon-and-a-vitamin-rich-summer-recipe/

8. Disadvantages of Fast Food | MD-Health.com. (n.d.). Retrieved from http://www.md-health.com/Disadvantages-Of-Fast-Food.html

9. Dolyan Descornet, G. (2014, September 24). FOOD PYRAMID - Women Health Info Blog. Retrieved, from http://www.women-info.com/en/food-pyramid/

10. Eating More; Enjoying Less. (2006, April 19). Retrieved from http://www.pewsocialtrends.org/2006/04/19/eating-more-enjoying-less/

11. Food Pyramids and Food Groups. (n.d.). Retrieved from http://www.fitnesshealth101.com/fitness/nutrition/basics/food-pyramids-groups

12. Frozen Foods: Advantages & Disadvantages. (2012, July 11). Retrieved from https://yangfh.wordpress.com/frozen-foods-advantages-disadvantages/

13. Health & Nutrition - Pure Alaska Salmon Co. (n.d.). Retrieved from http://www.purealaskasalmon.com/canned-salmon-health-nutrition

14. Healthy Eating Pyramid. (n.d.). Retrieved from http://nutritionaustralia.org/national/resource/healthy-eating-pyramid

15. Lisa. (2013, March 17). Zesty and Saucy Salmon. Retrieved from http://swisspaleo.ch/zesty-and-saucy-salmon/

16. Nina, K. (2015, June 29). The Disadvantages of Frozen Foods. Retrieved August 31, 2015, from http://www.livestrong.com/article/477762-the-disadvantages-of-frozen-foods/

17.  Nordqvist, C. (2015, June 17). "The Top 10 Healthy Foods." Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/245259.php

18. Palinski, E. (2012, August 20). Pizza: A Healthy or Unhealthy Fast-Food Choice? | Bottom Line Health. Retrieved from http://bottomlinehealth.com/pizza-a-healthy-or-unhealthy-fast-food-choice/

19. Paula, E. &Media, D. (n.d). What Are the Consequences of Not Eating Healthy?. Healthy Eating. Retrieved from http://healthyeating.sfgate.com/consequences-not-eating-healthy-5078.html

20. Taubes, G. & Couzens K.C (2012). Big Sugar's Sweet Little Lies. Mother Jones. Retrieved from http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign

21. The Top Reasons We Eat Unhealthy Food. (2012, December 11). Retrieved August 31, 2015, from http://www.huffingtonpost.ca/yummy-mummy-club/how-to-eat-healthy_b_2116885.html

22. unhealthy food. (n.d.) Segen's Medical Dictionary. Retrieved from from http://medical-dictionary.thefreedictionary.com/unhealthy+food

23. Wright, B. (2012, February 22). 6 of the healthiest fish to eat (and 6 to avoid). Retrieved, from http://www.eatingwell.com/blogs/health_blog/6_of_the_healthiest_fish_to_eat_and_6_to_avoid

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Healthiest Food in The World (Nuts)

Hye guys. Eating nuts is synonym with casual activities such as eating it while watching movies and others. But, do we are about what is the most healthiest nut? Let us reveal..


1. Almonds

Almonds also helps in cutting appetite. 

Those who consume almonds on a regular basis are at lower risk for developing heart disease. One study even found they actually help lower elevated cholesterol.

They are also high in many antioxidants, such as vitamin E and selenium. Studies show that almonds may play an important role in preventing colon cancer due to their high fiber content. Almonds also helps lower negative forms of cholesterol in the blood stream.

2. Walnuts

Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions

Benefits of walnuts for hair include stronger hair, more conditioned and moisturized hair.
Photo by seedguides.info

Walnuts can lower the cholesterol level, due to the nutrients it contains, like antioxidants, phenols, vitamin E, gallic acid and ellagic acid. Ellagic acid in walnuts is an antioxidant compound that boosts the immune system. Its anticancer properties also helps in fighting the dreaded disease.

3. Pistachios

Pistachios are lower per-nut in calories than other nuts, but are quite high in protein and fiber. They also shine in vitamin B6 content, providing 18 percent of daily requirements, whereas most other nuts fall below five percent of that metric.

It often dismissed as diet busters.
Photo from forumlowyat.com

4. Cashews

Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron (2013).

Recent study found that weight-loss diets that allow nuts have
greater compliance among dieters, and better results, than diets that don't!
Photo from mforum.cari.com.my

5. Pecans

Recent clinical studies show that pecans significantly lower cholesterol. Pecans are also a great source of over twenty essential vitamins and minerals.

Pecans are among the most antioxidant-rich nuts
Photo by foodfacts.mercola.com

Pecans are in the top 15 foods known for their antioxidant activity, according to the USDA. One of those antioxidants is vitamin E, which scientists say may convey neurological and cell protection. The vitamin E in pecans may also play a role in coronary heart disease prevention because it keeps blood lipids from oxidizing in your body, which can be equated with rusting.

I thinks that all for now. Stay tuned for more information.

See ya!

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How to Eat Healthy Food?

How to eat healthy food? If you ask me, I would answer 'be healthy'. Its easier said than done. But believe me, small changes can make a big difference to your health. Start now!

Full your plate with fruits and vegetables.

How it works? Well, like this. If you go to a restaurant for a lunch, make sure 2/3 of your portion is vegetables and fruits. 

Examples of the picture below, there are only small portion of rice but large quantity of green vegetables. 

Rice with vegetables. Photo from casaveneracion.com.

The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy

Switch to Full-Grain Food.

For example, eat whole-wheat bread instead of white bread .Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases.

Example of whole-grain food. Photo by berkeleywellness.com

Switch to fat-free or low-fat (1%) milk

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Add caption

Drink plain water instead of sugary drinks

Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor

Benefits of plain water.
Photo from punch.cdn.ng

These are some tips on eating healthy foods. Start from now. That is never too late.

Thank you :)

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Choices and Consequences!

We meet again! hehe.

What is the consequences of consuming unhealthy food such as fast food?

Unhealthy foods often contain too many calories and too little nutrition. If unhealthy food is a regular component of your diet, you might find yourself struggling with weight problems and ill health.

In addition to declining health, improper nutrition also accounts for approximately 71 billion dollars in yearly medical costs, according to the United States Department of Agriculture.

OBESITY

It should come as no surprise that obesity is a major consequence of not eating healthy. The more weight you gain, the more you'll be at risk for serious chronic illnesses such as diabetes, heart disease and arthritis. You could even have a heart attack.

Obesity is a medical condition in which excess body fat has accumulated to
the extent that it may have a negative effect on health

DIABETES

Over time, the high levels of sugar and simple carbohydrates in junk food can lead to type 2 diabetes. This occurs because eating too much sugar puts your metabolism under stress; when you eat a lot of refined white sugar and simple carbohydrates, your body has to pump up insulin production to prevent a dangerous spike in blood sugar levels. 

Stop Diabetes campaign by American Diabetes Association.

SKIN AND BONES PROBLEM

Chocolate and greasy foods, often blamed for acne, are not the real culprits. It’s carbs. According to the Mayo Clinic, because foods that are high in carbohydrates increase blood sugar levels, they may also trigger acne.

The Thorax study showed a higher risk of eczema (inflamed, irritated patches of skin) among children with a diet high in fast food.

Excess sodium may also increase your risk of developing osteoporosis

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What If ?

Hye everyone! This entry will discussed about what is the best food to eat when you faced certain disease or illness. Let's start with 'What If' games!

What If Anemia attack you? 

Before that, what is Anemia? A person with anemia has weak blood. This happens when red blood cells are lost or destroyed faster than the body can replace them. (Burns A, A. & Lovich R., 2014)

The most common cause of anemia is not eating enough food rich in iron, since iron is needed to make red blood cells.

Prevention

Eat foods rich in iron, along with foods rich in vitamins A and C, which help the body absorb iron. Citrus fruits and tomatoes are rich in vitamin C. Dark yellow and dark green leafy vegetables are rich in vitamin A. If a woman cannot eat enough foods rich in iron, she may need to take iron pills.

Besides, avoid drinking black tea or coffee, or eating bran (the outer layer of grains) with meals. These can prevent the body from absorbing iron from food.

What If Beriberi attacks you?

Beriberi is the inability to perform even the simplest of tasks once the polyneuritis (nerve inflammation) caused by the deficiency of vitamin B1 (thiamine) has permanently damaged the neurons, when the condition has progressed to the end-stage.

Beriberi syntoms.
Retrieved from: http://www.daviddarling.info/images/beriberi_symptoms.jpg

Prevention

Eat foods rich in thiamine, like meat, poultry, fish, liver, whole grain cereals, legumes (peas, beans, clover), milk, and eggs. If this is difficult, a person may need thiamine pills.

What If Diabetic attacks you?

Diabetes is a problem in which the body does not use sugars in food properly. It can lead to blindness, loss of limbs, coma, or even death.

Diabetic syntoms.
Photo by innovative-diabetic-diet.com

Prevention

Eat smaller meals more often. This helps keep the same amount of sugar in the blood. Next, avoid eating a lot of sweet foods. Then, if you are overweight, try to lose weight. Lastly, avoid foods high in fat (for example, butter, ghee, lard, and oils), unless you have trouble getting enough food to eat.

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Why People Go for Unhealthy Eating Habits?

Eating junk and unhealthy food will lead to obesity and other chronic diseases such as high blood pressure, heart diseases and diabetic. But people still choose those types of junk food over thousands of  healthy and nutritious foods? Why??

There are several factors that lead to this matter.


Busy schedule

Healthy foods such as vegetables and meat take time and kitchen equipment to cook properly, while fast food such as hamburgers are usually served within minutes of ordering.  Nevertheless, that convenience becomes a habit to a busy  people with a packed timetable.

Lack of knowledge about what is healthy to eat

This is also one of the reasons why people choose bad foods. They don't have the knowledge. They are not being exposed on the effects of consuming unhealthy foods continuously.

Too Expensive

Healthy food in the restaurant is expensive. No doubt on it. We have to agree with it. People will choose the food that is cheap and tasty. Then, fast food have those criteria!

Below is the finding graph of survey conducted by Pew Research Center (2009) on why American eat so much junk food:

Both groups agree that convenience is the biggest reason for America’s junk food habit
Source: pewsocialtrends.org

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Examples of Unhealthy Foods

We should avoid this unhealthy foods!

Hye guys. Have you read above statement? Yes. This is a bold statement. Avoid eating the foods that I will explain later, or else, you are like welcoming those disease to enter your life.

1. Fast food

LOWER QUALITY FOOD

There’s no doubt about it, fast food is made in a bulk production process, which tends to lower the overall quality of food. Granted, chicken is chicken, so we’re not talking about eating rat meat here.

A lot of the fast food restaurants such as Chipotle have started using organic vegetables, hormone-free beef, and cage-free chickens. This is greats news for both consumers and animals.

Burger is one of the fast food example. Source: babymed.com

MORE FATTENING

Historically speaking, fast food has been very fattening. The production process involved in creating fast food added a lot of greasy and fat content to foods. However, as mentioned in the healthy choices section above, this is quickly changing.

While most restaurants have your normal greasy burgers and fries, they have also started to offer grilled chicken, fish, salads, and healthy wraps. So whether you’re looking to eat a nice greasy meal or a healthy grilled sandwich, fast food restaurants have what you want.

2. Frozen Foods

Most people buy frozen dinners for a quick and easy meal, or to help lose weight. Photo from homehatchery.com

Frozen foods -- particularly prepared meals -- are often high in sodium. Excess sodium can lead to high blood pressure, which is linked to heart disease and stroke. You should limit your sodium consumption to no more than 2,300 milligrams per day, recommends the Centers for Disease Control and Prevention. (Nina, K. 2015)

Besides, vitamin C and the B vitamins suffer the biggest nutritional losses in frozen fruits and vegetables, according to a 2007 study in the Journal of the Science of Food and Agriculture. Levels of polyphenoic substances, which act as antioxidants to protect your cells from damage, also are lower in frozen food than fresh food.

3. Colas and Sodas

 One of the most popular brand of Sodas which is 7UP is trying to claim that their can drinks is made up from natural ingredients because their High Fructose Corn Syrup (HFCS) is all natural. They no longer phrase it this way, and other colas blatantly have it listed as themost abundant sweetener. In ordinary Coca-Cola it’s the only sweetener used.

Amount of sugar in sweet drinks. 

4. Fried Foods

Fried foods such as fried chicken is high in Monosodium-Glutamate (MSG). As we all know. MSG is not good for our health.

Let's us watch the videos to know how bad MSG is...

MSG is worser than drugs! The harmful side effects of MSG include headaches, allergies, growth disruptions, hormonal imbalance, learning disorders, ADHD, behavioral problems, autism, muscle pain, nerve pain, heart attacks and irregularities, impaired circulation, skin rashes, retina damage, stomach, intestine and respiration problems, obesity, cancer, etc.

5. Ice Cream

Anything that tastes as good as ice cream does can’t be good for you, and as it turns out one of the reasons to avoid it is the high levels of cholesterol it contains.

Consuming too much ice cream will lead to elevated cholesterol level. Source:http://crossfit601.com/

There is a reason why diabetics can’t eat ice cream, it contains copious amounts of sugar in every serving. Eating ice cream regularly will lead to weight gain, cardiovascular diseases, and diabetes.

Tadaaa! These are only a few listed. There are plenty out there. Try as best as you cant to avoid this. Once in the blue moon is okay. Remember! You are what you eat.

Bye~

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Bad Foods?

Do food have character? Good and bad? Haha. Please don't misunderstanding this by translating it literally. Actually bad foods is synonyms with unhealthy foods.

What is unhealthy foods?

Based on Segen's Medical Dictionary(2012), unhealthy food is any food that is not regarded as being conducive to maintaining health. Unhealthy foods include fats(especially of animal origin), “fast” foods (which are low in fibre and vitamins), foods high in salt and tropical oils (e.g., fried potatocrisps/chips), and cream-based (“white”) sauces (which are high in fat). 

With so much talk of healthy foods and what you should be eating, the foods that are the worst for us can get overlooked. The reason it’s so hard to avoid these kinds of food is because the things that make them bad also make them taste good. Fatty foods typically taste good, so do sweet and salty ones, which means a lot of the foods you love are likely not the best things you can have. (Bembu, 2013)

Fast foods is considered as bad foods. Source:reachingutopia.com

The table below shows the nutrition facts between the most top brand Fast Food Restaurant around the world

Among all these choices, then, there is no clear-cut winner. Photo from bottomlinehealth.com

Avoiding them will help you cut out some of the worst offenders, and will be a big stride in the right direction towards better health. Of course it’s easier said than done, but let's have a try... :)

In the next post, I will list down the examples of bad foods. Stay tuned.

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Level 4 - Food Pyramid

Level 4 in food pyramid. Source :somethingfishy.ie

The top level of the food pyramid consists of your non-essential foods such as fats, oils and sweets. This is the only level of the pyramid that should be restricted. There are no serving guidelines for this level and you should generally try to avoid foods that are high in fat or sugar. Oils that are healthy for you are generally not included as part of this levels. A good example of an oil that does not need to be limited is olive oil.

The Healthy Eating Pyramid reminds us to limit our intake of salt and added sugar. This means avoiding adding salt or sugar to food when we’re cooking or eating, and avoiding packaged foods and drinks that have salt or added sugar in the ingredients.

The average Australian already consumes too much salt and added sugar and this is linked to increased risk of diseases, such as heart disease, type 2 diabetes and some cancers.

The chart aboves sugar "availability" numbers rather than the USDA's speculative new consumption figures

Since 1970, obesity rates in the United States have more than doubled, while the incidence of diabetes has more than tripled. (Couzens C.K, 2012) 

Compared to Malaysia, Malaysia has been the most highest obesity rate among Southeast Countries which is about 44.2%.

The research was conducted by World Health Organization (WHO) in 2011

The data reflected that obesity is usually caused among city people who are well off and receive higher salaries than those who live in the countryside

Thank you for reading :) 

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Level 3 - Food Pyramid

Level 3 in food pyramid. Photo taken from gll-getalife.com

Left Level

What's In It?

 The left side of the upper middle level consists of the dairy products in your diet. Although eggs are often found in the dairy section at your local supermarket, they are considered to be part of the meat group rather than the dairy group. Most of the fats in your diet (besides healthy oils) should come from this group.

What Should I Eat?

 You should ideally consume 2-3 servings of dairy products each day to ensure that you are adhering to a healthy diet. This level includes all dairy products like milk, soft and firm cheese and yogurt. Much like any food group, try to eat as many natural dairy products as possible to get the maximum amount of nutrients from each product. Cheese is a great choice that can be used as a healthy snack or seasoning for your salad. Ordering a cheese pizza at a restaurant generally fulfills most of your dairy needs for the day.

How Much Is a Serving?

 One serving from this upper middle/left level of the pyramid constitutes 1 cup of milk, 1.5 oz. of cheese or 2 oz. of processed cheese.

Protein and dairy foods belongs to level 3 in food pyramid. Photo from authoritynutrition.com

Right Level

What's In It?

The right side of the upper middle level consists of the meat, nut and egg products in your diet. This level includes all meat, nut and egg products like poultry, fish, beef, almonds, peanuts, walnuts, cashews and, of course, eggs. This group should be your primary source of the protein that you need in your diet every day.

What Should I Eat?

 You should ideally consume 2-3 servings of meat, nut and egg products each day to ensure that you are adhering to a healthy diet. When selecting the meats that you would like to include in your diet, try to choose as many lean cuts of meat as you can instead of beef. Fish is a great way to get many of your amino acids and essential fats. Try choosing natural meats to ensure that you are getting the most nutrients possible. Also, remember to thoroughly cook your meats to avoid any food borne illnesses.

How Much Is a Serving?

 One serving from this upper middle/right level of the pyramid constitutes 2-3 oz. of heated meat or fish, 1 cup of beans, 2 eggs or 4 tbsp. of peanut butter.

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Level 2 - Food Pyramid

Left and right in Pyramid Food level 2. Photo by gll-getalife.com

Left Level 

What's In It?

The left side of the lower middle layer consists of the vegetables in your diet. These vegetables are not limited to leafy green vegetable like other programs but include all vegetables that are available. In addition to raw vegetable and the like, this level also includes vegetable juices like mixed juice and tomato juice.

What Should I Eat?

You should ideally consume 3-5 servings of vegetables each day to ensure that you are adhering to a healthy diet. When selecting your vegetables, be sure to eat as many raw ones as you can. Raw vegetables contain all of the nutrients that typically come in the plant while canned or cooked vegetables tend to robbed of most of their nutrients.

How Much Is a Serving?

One serving from this middle/left level of the pyramid constitutes 1 cup of raw vegetables, 1/2 cup of chopped or cooked vegetables or 3/4 cup of juice.

Fruits and vegetables in level 2 of food pyramid. Photo from district.eastchesterschools.org

Right Level

What's In It?

 The right side of the lower middle layer consists of the fruits in your diet. In addition to raw fruits and the like, this level also consists of fruit juices like apple, grape and orange juice. Remember that this level also consists of berries like strawberries and raspberries.

What Should I Eat?

 You should ideally consume 2 to 4 servings of fruit each and every day to ensure that you are adhering to a healthy diet. When choosing fruit juice, look for varieties that contain no added sugar. Excellent varieties of natural fruit juices that contain no preservatives are widely available. If you have the time and resources, you may even consider making your own fruit juice from fresh fruit. In fact, "juicers" can be readily purchased at department stores and can be used to make vegetable juice as well.

How Much Is a Serving

 One serving from this middle/right level of the pyramid constitutes a single medium sized piece of fruit (apple, mango, orange, banana), 1/2 cup of canned, heated or sliced fruit or 3/4 cup of fruit juice

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Level 1 - Food Pyramid

Level 1 of Food Pyramid. Photo from gll-getalife.com

What's In It?

The bottom level of the food pyramid consists of bread, cereal, rice and pasta.

Complex Carbohydrate

What Should I Eat?

You should consume 6-11 servings from this bottom level. When selecting your bread, make sure that it is whole grain and as natural as possible. A good way to select bread is to avoid products that show high fructose corn syrup as one of the first 5 ingredients. Ideally, bread should have as few ingredients as possible to be truly natural.



How Much Is a Serving? 

One serving from this bottom level constitutes a single slice of bread, 1 oz. of dry cereal and 1/2 cup of heated cereal, rice or pasta. Consuming 6-11 servings from this level of the pyramid should be quite simple during the day. If you eat 2 slices of toast and a bowl of cereal during breakfast, you have already fulfilled half of your bottom level requirement for the day.


Next, we will be discussing about level 2 in food pyramid.
See you in next post!

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What is Food Pyramid?

Hye everyone. We meet again. In this entry, I want to present the most crucial parts when discussing about healthy food which is food pyramid!

First and the foremost, what is food pyramid? Do you ever heard about this term before? Oh yes. We have learnt about it since primary school. Lets revise :) 

The definition of food pyramid is a nutritional diagram in the shape of a pyramid, especially (in the US) the Food Guide Pyramid  representing the optimal number of servings to be eaten each day from each of the basic food groups.

The examples of food pyramid by women-info.com

Prof Dr Gayene (1999) said that it is recommended to have 6-11 servings daily for food from the base of Food Pyramid. Products from next level of pyramid can be used for 2-4 servings per day and products from pyramid apex should be avoided or used very rare.

The first food pyramid was published in Sweden in 1974. The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the "Food Guide Pyramid". It was updated in 2005 and then replaced by MyPlate in 2011.

Now, let us watch the video from youtube by meiermaa (1st Grade Students)

Dont forget to take note important information for your future :)

See you soon ! 

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Healthiest Food in The World (Seafood)

Imagining that you are in the 5 star seafood restaurant, what types of seafood will be your choice? What is your preference? Tasty or healthy? 

If you still confuse, now I will guide you to decide. Let's start reading :) 

1. ALBACORE TUNA

The protein content in albacore tuna is high. One can provides 40.6 g, or 81 percent of the 65 g ADA daily value. Protein is a nutrient that improves energy metabolism. It slows the absorption of carbohydrates into the bloodstream and prevents sudden increases in blood glucose that cause energy peaks and valleys. Protein also provides the amino acids your body needs to build enzymes that catalyze most chemical reactions in the body.

Albacore Tuna can lowers blood cholesterol levels and helps maintain your brain and joints.
Photo by huffingtonpost.com

Albacore tuna has about the same amount of protein as meat and poultry, but when it's packed in water, it has half the calories and one-fourth the total fat as the average amount in beef and chicken.

Grilled Albacore Tuna. Photo by bbcgoodfood.com

It slows the absorption of carbohydrates into the bloodstream and prevents sudden increases in blood glucose that cause energy peaks and valleys. Protein also provides the amino acids your body needs to build enzymes that catalyze most chemical reactions in the body.

2. Salmon

Salmon (along with sardines, mackerel, herring, halibut, black cod and Arctic char) is a sustainable source of omega-3 fish. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.

Salmon's meat is orange-reddish in colour. Photo by http://swisspaleo.ch/ 

Below are the Nutrional Comparison Chart create Pure Alaska Salman Co. in Washington:

3. OYSTERS

A cup of raw oysters contains 650 percent of the recommended daily value of zinc. This essential trace element is only needed in small amounts, but it is important to the system. The main function of zinc is to boost the body's immune system, which is advantageous for cold prevention.

Oysters can positively impact heart health in a variety of ways, but primarily, the high levels of omega-3 fatty acids versus omega-6 fatty acids are what impact the cholesterol so greatly

Oysters are complete proteins, which means they contain all of the essential amino acids. You do not have to combine them with any other foods to create a complete protein.


That's all for now. Thankyou :) 

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Healthiest Food in The World (Vegetables)

Hye everyone! We meet again :) Now, I want to let you guys know about the lists of most healthiest vegetables in the world.

Lets proceed...!

1. KALE

Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.

Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. 

2. SPINACH

Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Spinach is a super food loaded with tons of nutrients in a low calorie package.

3. CARROT

Forget about vitamin A pills. With this orange crunchy powerfood, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Those are some advantages of consuming carrots:-

1. Improves vision

Western culture’s understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

Sweet and crunchy carrots are notably rich in anti-oxidants, vitamins and dietary fiber.

2. Helps prevent cancer

Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

4. BROCCOLI

Researchers from the University of Illinois wrote in Nutrition and Cancer that lightly steamed broccoli can significantly reduce your risk of developing cancers (steaming it slightly does not destroy the enzyme myrosinase). However, if you overcook it the health benefits are undermined. 

Green Broccoli

Eating broccoli may help prevent osteoarthritis. A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as cabbage and Brussels sprouts, could help fight osteoarthritis, the most common form of arthritis.

5. BRUSSELS SPROUTS

Brussels sprouts can provide you with some special cholesterol-lowering benefits if you will use a steaming method when cooking them. The fiber-related components in Brussels sprouts do a better job of binding together with bile acids in your digestive tract when they've been steamed. 

Brussels sprouts may have unique health benefits in the area of DNA protection

100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer.

Now, I pretty sure that you guys has well-versed about what is the vegetables that most beneficial to your health right? 

See you! 

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