10 Health Benefits of Strawberries

Whether fresh or frozen, there's no denying that strawberries are a popular fruit, but they also pack a healthy punch. Read on to learn 10 surprising health benefits of strawberries

Add more strawberries to your diet

If you’re not already a fan of strawberries, you should be. Not only are they juicy, summery and delicious, they’re a bona fide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits, some of which may surprise you. (Wrinkle-prevention? Yes please!). Here are 10 reasons you should add more strawberries to your diet.

Strawberries boost immunity

Strawberries are an excellent source of vitamin C,” says Toronto-based registered dietitian Madeleine Edwards. Most mammals-except for humans-have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement. “One serving of strawberries contains 51.5 mg of vitamin C-about half of your daily requirement,” Edwards says. “Double a serving to one cup and get 100 percent.” Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant. A 2010 UCLA study discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks.

Strawberries promote eye health

The antioxidant properties in strawberries may also help to prevent cataracts-the clouding over of the eye lens-which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina. While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institutet in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.

Strawberries help fight cancer

Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense. A phytochemical called ellagic acid-also found in strawberries-is another. “Ellagic acid has been shown to yield anti-cancer properties like suppressing cancer cell growth,” says Edwards. “Strawberries [also] contain antioxidants lutein and zeathancins. Antioxidants are scavengers to free-radicals and neutralize the potentially negative effect they can have on our cells,” she says.

Strawberries keep wrinkles at bay

The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin. But vitamin C isn’t the only naturally-occuring wrinkle fighter found in strawberries. Researchers at Hallym University in the Republic of Korea concluded that ellagic acid visibly prevented collagen destruction and inflammatory response-two major factors in the development of wrinkles-in human skin cells, after continued exposure to skin-damaging UV-B rays.

Strawberries fight bad cholesterol

According to the Heart and Stroke Foundation, heart disease is one of the leading causes of death among Canadian women. Luckily, strawberries also contain powerful heart-health boosters. “Ellagic acid and flavonoids- or phytochemicals-can provide an antioxidant effect that can benefit heart health in various ways,” explains Edwards. “One way includes counteracting the effect of low-density lipoprotein, or LDL-bad cholesterol in the blood-which causes plaque to build up in arteries. A second way is that they provide an anti-inflammatory effect, which is also good for the heart.” Researchers at the Clinical Nutrition and Risk Factor Modification Center in Toronto studied the effect of strawberries on a cholesterol-lowering diet and concluded that adding strawberries to the diet reduced oxidative damage, as well as blood lipids-both of which play a role in heart disease and diabetes.

Strawberries reduce inflammation

The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study conducted by the Harvard School of Public Health shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-reactive protein (CRP)-an indication of inflammation in the body.

Strawberries regulate blood pressure

Potassium is yet another heart healthy nutrient, and with 134 mg per serving, strawberries are considered a “medium source,” according to Alberta Health Services. Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against the negative effects of sodium. With their impact on the reduction of LDL, inflammation and high blood pressure, strawberries have earned the title of one of the most heart-healthy fruits you can eat.

Strawberries boost fibre

Fibre is a necessity for healthy digestion, and strawberries naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis-an inflammation of the intestines-which affects approximately 50 percent of people over 60. Fibre can also aid in fighting type 2 diabetes. “Fibre helps slow the absorption of sugars (i.e. glucose) in the blood,” says Edwards. “As a result, adults who are managing diabetes can enjoy strawberries-in moderation-in their diet.”

Strawberries aid in weight management

Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. “Strawberries are naturally low calorie (around 28 kCal per serving), fat-free and low in both sodium and sugar,” says Edwards. “Strawberries do contain natural sugars-though total sugars are fairly low with 4 grams per serving-and the total carbohydrate content is equivalent to less than a half slice of bread. Triple your serving to 1.5 cups and you’ll have a snack that’s less than 100 calories-and much healthier than those pre-packaged 100-calorie snacks!”

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10 Cool Health Benefits Of Apples

Apples:

You know what they say: An apple a day keeps the doctor away. As it turns out, that couldn't be truer. Apple's offer a wealth of benefits for your body, helping you to feel healthier and to avoid disease. Eating this fruit regularly is a great way to treat yourself to a sweet (or tart) snack while also giving your body a little health boost. Check out this list of 10 remarkable health benefits you can get from eating one of the most affordable and delicious fruits out there.

1. Lower Cholesterol

Having high cholesterol counts can lead to several health problems in the long run. By eating apples, you consume phytonutrients, which can lower your LDL cholesterol and total cholesterol levels. One study found that eating two apples a day has the potential to lower cholesterol levels by as much as 16 percent. For that much of a reduction, eating apples may be the easiest way to lower your cholesterol.

2. Improved Digestion

For people with digestive problems, apples are an easy way to get you back on track. Apples are packed with fiber, which helps regulate your digestive system. That means regular, smooth bowel movements and less pain and discomfort from indigestion and constipation. In the long run, apples can also help you avoid certain stomach disorders by keeping your digestive system in check.

3. Energy Boost

The natural sugars in apples are good for more than just their sweet taste. They also provide a natural energy boost. That's why apples are a great choice for an early-morning snack or a post-workout treat. They taste great while also giving you the perk you need without having to drink caffeine or energy drinks.

4. Anemia Treatment

Apples are packed with iron, so they offer a convenient way to treat anemia. Iron increases hemoglobin levels in the body, which counteracts the effects of anemia. That's why it can help to eat an apple if you happen to feel weak or faint. The natural sugars combined with the rich iron content will help give you the boost you need to feel alert again.

5. Reduced Risk of Cancer

Apples have several health benefits that may help you reduce your risk of certain types of cancer. The fiber in apples helps regulate your digestive system, lowering your chance of getting colon cancer in the future. Furthermore, several studies have also shown a strong link between eating apples regularly and a reduced risk of breast cancer. Apples are also one of the few fruits and vegetables that have been shown to lower a person's risk for lung cancer. Overall, apples are quite exceptional in the area of cancer prevention.

6. Reduced Risk of Cardiovascular Disease

Apples are often noted for their rich antioxidant content. As it turns out, the fact that apples contain antioxidants actually makes them one of the more heart-healthy fruits. By consuming apples, people can protect lipid peroxidation (the oxidation of fats) from occurring. This lowers the risk for a long list of chronic heart problems, including cardiovascular disease. Since the risk for heart problems increases with age, it's never too late to start eating apples to improve your heart health.

7. Relief for Asthma

If you suffer from asthma, drinking apple juice can help give you a little relief from your symptoms. Studies have linked drinking apple juice at least once a day to a reduction of wheezing and other breathing problems associated with asthma. The scientific proof for this health benefit lies in the antioxidants and anti-inflammatory nutrients found in apples. For the best results, make sure that the apple juice you are drinking is fresh. Expectant mothers can also take steps to prevent asthma in their children by eating a lot of apples while they are pregnant.

8. Better Diabetes Management

People with diabetes can encounter serious long-term effects related to the disease, including neuropathy, kidney disease and vision problems. By eating apples regularly, those who have diabetes can help prevent some of these long-term risks. That's because apples have pectin, which alleviates the body's need for insulin. Furthermore, the polyphenols in apples help to improve the regulation of blood sugar in the body.

9. Improved Eyesight

Eye problems are often unpreventable, but fortunately, apples can help to ease some of the effects of poor eyesight. Apples contain a considerable amount of both vitamin A and vitamin C, which help to treat night blindness. They also strengthen eyes and can help to prevent eyesight from worsening.

10. Prevent Alzheimer's

One of the most amazing health benefits of apples is their ability to prevent Alzheimer's disease. Though studies are still being conducted in this area, several have already found that a special ingredient in apples called quercetin can protect brain cells from free radical damage, the kind which has been shown to cause Alzheimer's disease. This discovery has given fruit eaters just one more reason to love apples.

So next time you're at the grocery store, consider picking up a few of your favorite apples. Whether you're dieting, trying to eat healthier or just plain living your life, they're a great investment with excellent results.

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The top 15 healthy foods

Nuts, pulses, and grains are in important part of a healthy diet

Here we provide details of the top 15 foods considered to be the most healthy, according to surveys and sources across the United States and Western Europe.

There are numerous diets that promote weight loss, sometimes in an unhealthy way. Fad crash dieting, for instance, is potentially dangerous. The most important thing to remember is that a balanced diet is a true secret to healthful eating.

Nuts, pulses, and grains

Nuts, pulses, and grains can be highly nutritious. Here are some of the best:

First on our list is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews found that almonds as a food may help maintain healthy cholesterol levels.

The authors wrote:

The authors wrote:

The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater."

Almonds have more fiber than any other tree nut.

Brazil nut

Brazil nuts, (Bertholletia excels) are some of the most healthful nuts on the planet. In Brazil, they are called 'castanhas-do-pará' - which translates as "chestnuts from Pará." Pará is a state in northern Brazil.

They are rich in protein and carbohydrates. They are also excellent sources of vitamin B-1 (thiamine), vitamin E, magnesium, and zinc.

Not only that, but they contain one of the highest amounts of selenium of any food; selenium is a vital mineral for maintaining thyroid function.

The nuts come in a hard shell and are often served prepared ready to eat, making them an excellent and nutritious, healthful snack.

Lentils

Lentils are a pulse that is used in many cuisines throughout the world; notably, South East Asian countries like Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils require a long cooking time, but the seeds can be sprouted which makes them ready to eat - and a delicious, healthy snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthy snack.

Oatmeal

Oatmeal is meal made from rolled or ground oats. Interest in oatmeal has increased considerably over the last 20 years because of its health benefits.

Research found that the cereal's soluble fiber content helps lower cholesterol levels. When these findings were published in the 1980s, an "oat bran craze" spread across the U.S. and Western Europe.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal is rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.

Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is a by-product of milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.

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Healthy Food #1: Lemons

Healthy Food #1: Lemons

Why They're Healthy:

Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

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Q: Why is garlic good for you?

 A: Quick answer

Garlic is good for people because it has a variety of health benefits such as reducing blood pressure, helping with certain cancers and treating fungal infections. Researchers believe that allicin, a chemical in garlic, is responsible for many benefits, but not all garlic products have a high concentration of it.

Full answer: Garlic is beneficial for many conditions related to the heart and blood system. Evidence suggests that it can be effective in decreasing the risk of atherosclerosis and can reduce blood pressure by as much as 8 percent. It may also help with high cholesterol, coronary heart disease, and heart attack. Some use garlic to decrease the risk of developing certain cancers, such as colon, stomach and breast cancer. Research shows that those who take high doses of aged garlic extract daily for 12 months have a reduced chance of developing new tumors if they have colon or rectal cancer.

Garlic can help treat many types of fungal infections, including ringworm, jock itch and athlete's foot. Gels containing 1 percent ajoene, a chemical in garlic, seem to be as effective as Lamisil for treating athlete's foot. There is also evidence that fresh garlic can kill bacteria such as E. coli and salmonella enteritidis in the laboratory, making it possibly effective against food poisoning.

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Sea bass with crab butter

Sea Bass with crap butter

Grilled sea bass, crisp potato skins & crab butter

Sea bass eaten with the skin on and potato-skin chips so crisp they rustle in the pan, this fish dish is served with crab butter for a touch of indulgence

Method

1. Heat oven to 180C/160C fan/gas 4. Cut the ends from the potatoes and keep. Cut the peel and 1cm flesh from the potatoes, leaving blocky barrels of potato behind. On a shallow baking tray, massage the skins and potato ends with the oil, salt and thyme sprigs. Roast for 30 mins, turning halfway through, until tender and starting to crisp. Set aside until later.
2. Simmer the salad onion with the vinegar until reduced to 1 tsp or so. Strain the vinegar into the butter (keep the onion), add the crab and some seasoning, and mash well. Chill until needed.
3. Heat grill to high – make sure it’s really hot before you cook the fish. Slash the skin of each fillet three times and season. Put the potatoes under the grill for 2 mins or until hot and starting to crisp again, then lay the fish fillets on top. (If your grill doesn’t go very high, fry your fillets, skin-side down, in a non-stick frying pan to crisp it up before putting them on top of your potatoes.) Pour olive oil over the fish, and grill for 4 mins or until opaque with the skin crisping.
4. Dollop ¼ of the crab butter onto each fillet, then grill for 1 min until the butter begins to melt. Using a fish slice, transfer the fish to warmed plates to serve, with the potato skins, a few thyme leaves and a charred onion & tomato salad.

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Good food for health

Good food for health

Pisto con huevos

Hat the oil in a large flameproof casserole dish or a cast-iron skillet over a low heat. Add the onions and a sprinkle of salt, cover and cook gently for 15 mins, stirring occasionally. Add the garlic and cook for another 2 mins.

1. Next, throw in the peppers and cook over a medium heat, covered, for about 5 mins, stirring every so often, until the peppers are just tender.
2. Mix in the oregano, thyme, bay leaves, some black pepper and a little salt, if needed. Tip in the courgettes and aubergine, combine thoroughly, and cook over a medium heat, covered, for 10 mins. Stir in the tomatoes, cover and cook for 20 mins, stirring occasionally.
3. Carefully crack the eggs over the pisto – try not to break the yolks. Cook in the sauce on a medium heat for 5-6 mins until the eggs are cooked through but still a little soft, then scatter with parsley before serving

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