leafy life – better life

Aquaponics growing leafy greens, with chard in...

Aquaponics growing leafy greens, with chard in the forefront. (Photo credit: Wikipedia)

Hydroponics with leafy vegetables.

Hydroponics with leafy vegetables. (Photo credit: Wikipedia)

English: A bundle of collard greens, from an o...

English: A bundle of collard greens, from an organic food co-op. (Photo credit: Wikipedia)

English: Swiss chard (Beta vulgaris) with vari...

English: Swiss chard (Beta vulgaris) with variously colored stems on sale at an outdoor farmers’ market in Rochester, Minnesota (Photo credit: Wikipedia)

To encourage you to put more leafy vegetables on your plate, WebMD asked Nussinow to rank the country’s most widely-eaten greens from most nutritious to least. Here’s our top 10 list:
Kale: This nutrition powerhouse “offers everything you want in a leafy green,” says Nussinow, who gave it her first-place ranking. It’s an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety.

  1. Before cooking with kale, collards, turnips, and chard, Nussinow recommends swishing the greens in a water-filled sink, draining the sink, then repeating this rinse until the leaves are dirt-free. Her favorite cooking method for these four greens is to rub the leaves in olive oil or tahini (sesame paste) and cook them for five minutes with garlic, olive oil, and broth.

Collards: Used in Southern-style cooking, collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. “Collards are an under-appreciated vegetable and most people don’t know about them,” suggests Nussinow. She says they’re also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread. Down South, collards are typically slow cooked with either a ham hock or smoked turkey leg. A half cup has 25 calories.
Turnip greens: “If you buy turnips with the tops on, you get two vegetables in one,” Nussinow tells WebMD. Turnip leaves are another Southern favorite traditionally made with pork. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.
Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that’s perfect for sauteeing. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Nussinow likes to make a sweet-and-sour chard by adding raisins and vinegar to the cooked greens.
Spinach: Popeye’s favorite vegetable has 20 calories per serving, plus it’s packed with vitamins A and C, as well as folate. And because heat reduces the green’s oxalate content, freeing up its dietary calcium, “cooked spinach gives you more nutrition than raw,” says Nussinow. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.
Mustard greens: Another Southern green with a similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking, suggests Nussinow. Cooked mustard greens have 10 calories in one-half cup.
Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie “trees,” they often like it best raw or steamed with a yogurt-based dip. Nussinow mixes fresh broccoli into her pasta during the last three minutes of cooking so both are ready at the same time.
Red and Green Leaf and Romaine Lettuce: A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you. Nussinow points out “the darker the lettuce leaf, the more nutrition it has,” making red leaf slightly healthier than green. If you don’t drown lettuce in a creamy dressing, one cup contains 10 calories.
Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Nussinow considers thisversatile green “the workhorse of the kitchen.” Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut. It’s also a staple of St. Patrick’s Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories.
Iceberg Lettuce: This bland-tasting head lettuce is mostly water. But it’s the country’s most popular leafy green and each of us eats about 17 pounds of iceberg a year. While tops in consumption, it’s last on our list for its health benefits. “It’s not devoid of all nutrition, but it’s pretty close,” Nussinow tells WebMD. Although we’re eating less iceberg than we did two decades ago, it’s still a common ingredient on hamburgers and in taco salads. “It can be a starter green,” says Nussinow, to draw people into a broader array of salad greens.
http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
Incorporating more leafy greens into your daily diet can provide many benefits including health, weight and mental improvements. Adding spinach to salads or making collard greens as a side dish is all it takes to start reaping the rewards of these kinds of foods. Leafy greens cook down so easily that even those who don’t like these veggies can find ways to incorporate them into their regular eating habits. If you still aren’t convinced of the importance of leafy greens, check out these five important benefits you’ll get if you consume them on a regular basis.
Easily Manage Your Weight
Adding more leafy greens into your daily diet can play a dramatic role in your efforts to lose weight or to maintain a healthy weight. They’re so nutrient dense that you can consume a lot of food for just a few calories. In fact, most greens have less than 25 calories per cup which means you can fill up on as much as you like without packing on the calories. Leafy greens are virtually fat free and the little bit of carbohydrates they provide are full of fiber which is also important in aiding weight loss.
Keep Your Heart Healthy
Leafy greens are known for controlling blood pressure and blood sugar levels which in turn lowers the risk of heart disease and heart attacks. Furthermore, the more of these vegetables you eat the less room you have for fattier, less healthy fare and the more satisfied and full you’ll feel throughout the day. Many studies such as the Adventist health study conducted by Loma Linda University show that eating a higher amount of leafy greens results in a lowered risk of cardiovascular disease by more than 11 percent.

Keep Your Body Healthy
Consuming at least two servings of leafy greens on a daily basis will help keep colds, wrinkles and other illness away. This is because green vegetables like spinach, kale, and collards are full of phytonutrients and antioxidants which are known to fight anything from the common cold to cancer. Fresh or cooked, the important part is making sure that these veggies are made a regular part of a healthy diet.
Better Manage and Even Avoid Type 2 Diabetes
Due to the high amount of magnesium and the fact that leafy greens are on the low glycemic index, they’re perfect for those who are dealing with diabetes or trying to avoid it. Incorporating dark leafy green vegetables into your daily diet while limiting sugary, processed foods can make a big difference in your blood sugar levels and help keep potential disease such as diabetes at bay.
Protect Your Eyesight
Dark leafy greens contain a high amount of lutein and zeaxanthin. These are carotenoids that are considered vital nutrients to help prevent degeneration of the eyes. These kinds of veggies even protect against cataracts and can even help the elderly to avoid blindness due to macular degeneration.

http://www.3fatchicks.com/five-health-benefits-of-leafy-greens/

9 things about sweet potatoes you just ought to know!

English: Picture of fries made from sweet pota...

English: Picture of fries made from sweet potatoes. (Photo credit: Wikipedia)

The softer, orange-fleshed variety of sweet po...

The softer, orange-fleshed variety of sweet potato, commonly referred to as a yam in the United States (Photo credit: Wikipedia)

Experimental line of provitamin A-enriched ora...

Experimental line of provitamin A-enriched orange maize, harvested in Zambia (Photo credit: CIMMYT)

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin Dplays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.
5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.
Superior fiber content
Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving, they make an excellent starchy addition to any meal. The high fiber content gives them a “slow burning” quality. This basically means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.

6. Heart-healthy
They contain a large amount of vitamin B6. This vitamin is crucial in breaking down a substance called homocysteine, which contributes to hardening of the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passageways flexible and healthy which allows blood to flow freely.

In addition, sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating fluid balance. It is also an important electrolyte that helps regulate the natural rhythm of the heart, and maintains normal function of the brain and central nervous system.

7. Rich in beta-carotene
Beta-carotene or vitamin A is an important antioxidant. One medium sweet potato provides your body with the complete recommended daily allowance of vitamin A and then some. Vitamin A is useful in the prevention of several different types of cancer as it is one of the most potent antioxidants out there.

Beta-carotene also helps to internally protect your skin from sun damage by both deflecting and repairing cell damage caused by excessive UV exposure. It also is an excellent nutrient for eye health and has been linked to prevention of vision loss and macular degeneration.

8. A great source of manganese
Manganese is a little-discussed trace mineral that has some great health benefits. It is a pivotal component in the metabolism of carbohydrates which helps support healthy blood sugar levels. This can help stabilize the appetite for hours as opposed to the temporary satisfaction that comes with most other carbohydrates.

It also is a cofactor in enzymes that play an important role in the generation of energy as well as the efficient utilization of antioxidants. It is used for the treatment of anemia and is useful as a treatment for several premenstrual symptoms in women as well.

9. Rich in vitamins C and E
As if being one of the top vegetable sources of beta-carotene weren’t enough, sweet potatoes are also rich in vitamins C and E. These are potent antioxidant vitamins that play an important role in disease prevention and longevity.

Both vitamins also play a huge role in the health and beauty of your skin and hair, making them popular supplements. The combination of beta-carotene, vitamin E and vitamin C in one food makes the sweet potato one heck of a “beauty food”. These nutrients all contribute to a healthy, glowing complexion and vibrant hair.

Learn more: http://www.naturalnews.com/035739_sweet_potatoes_beta-carotene_nutrients.html#ixzz2aiYD4jG0

Read more: http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html#ixzz2aiXuCJP5

Sports and Veganism

In 2011, the American professional cyclist David Zabriskie (Garmin group – overalls), that this year is going to compete in the Tour de France just a purely vegan diet. There is no doubt that he has challenged hard, when the average day of the Tour, the cyclist to return to his body about 8000 calories, lots of meat, to complete the protein losses of the day.


Each and every one must have recently been exposed or another video on YouTube, which encourages the movement of vegetarian or vegan diet. Some of us move on and continue as normal, some are beginning to question eating meat or animal products at all, and some people are persuaded, and inscribe on their banner vegetarian or vegan diet. If once to encounter in man a vegetarian was a rare sight, surely today come to me quite a few people vegetarians, vegans or other combinations (coachee or did not).
What is the difference between vegetarianism veganism at all?

The population of vegetarians avoid eating meat in all its forms (beef, chicken, fish, turkey, etc.). Vegan add also that avoiding feeding of all animal foods (not just meat and fish), ie, with eggs, and dairy products. Most of us it may seem as if there was nothing left to eat if you avoid all of these, but you just have to know some new foods.

There is no goal in this column, “to preach” to eating products of animal or not, since In my humble opinion it comes in approaches various trophic. Whether I agree with this view or not, for a professional to examine the diet of the person in front of him, and make sure that does not suffer nutritional deficiencies that may impair health.

As stated, when addressing me practicing vegan, my main objective is to make sure that despite the abstention from specific food, nutritional deficiencies will not, exhaustion and sports injuries. In fact, this is the goal in any nutrition counseling for athletes who are exposed to nutritional deficiencies than the general population (especially without iron, B12, calcium and protein). The problem was that the nutritional deficiencies of these costs, the more so when it comes to veganism or vegetarianism. I see in real attempt to overcome the missing, but not always with success.

Protein

Is one common missing protein. A person who practices should consume 1.2 to 2 g of protein per kg of body weight (depending on the intensity and frequency of training). Example, the parable of 70 kg person should eat 84-140 g of protein per day. Animal proteins contain the amino acids (building blocks of protein) essential for protein synthesis, and therefore are considered high quality proteins or “full.” People need regular diet will not hesitate especially to the conventional recommendations, as protein sources available and familiar to us are meat and dairy products, fish, eggs and dairy products.

Of course, when avoiding all these – we must find a way to fill the gaps, and of quality.

Plant sources such as beans, seeds and nuts definitely contain protein, but are considered less reliable amino acids for protein synthesis, and therefore are called “incomplete proteins.” However, when consuming the right combination of protein sources from plants, you can certainly get adequate protein quantity and quality.

Good way to get high-quality complete protein, is to combine grain legumes. All of these groups subtracts another essential amino acid, but the combination of the two groups also brings us to receive high-quality complete protein as animal protein! Majadra is a great solution (Rice is a grain and lentils are legumes), bread with homemade hummus and many dishes that combine the two groups. It is important to say that the combination should occur on the same day, but not necessarily in the same meal.

If so, the protein can be especially legumes (dried peas cup, chickpeas, white beans, lentils or Paul will contain about 15 g of protein) and soy milk drinks (250 ml of beverage contain 3% fat 7 g protein), tofu (100 g tofu 16 g of protein) or seitan (gluten protein. 100 g has about 30 g of protein).

Luckily, legumes and iron-rich B vitamins (except B12), so a vegan or vegetarian meals combine beans during the day – would benefit all sides: extra protein, iron and B vitamins
Iron and zinc

Iron and zinc may also be deficient vegetarian or vegan diet. These minerals are essential for carrying oxygen, energy production, immune system, normal function of the brain and nervous system. The problem with iron and zinc from plant foods (especially greens) is that there are components in plants that bind to the zinc and iron, so that only a small part of iron and zinc in our bodies actually absorbed. The decline in the availability of iron and zinc so strong as vegetarian or vegan should consume 2 times the amount of iron of the recommendations accepted.

Cooking techniques such as sowing legumes, increase the absorption of zinc and iron in the body, and therefore recommended.

Another technique to increase the absorption of iron and zinc from plants is to consume them together with vitamin C (peppers, tomatoes, citrus fruits, strawberries), while avoid could not consume them along with coffee or tea drinks containing oxalate and tannins that impede the absorption.

Calcium and vitamin D

As for calcium and vitamin D, there is no doubt that when you download the dairy in our daily diet, we also reduce a major source of their readily available. Lack of calcium and vitamin D may impair bone density, result in sports injuries (stress fractures mostly) or delay healing fractures and injuries. As mentioned, the main concern is to make sure that the person will be deprived of the accepted recommendations of the recommended calcium intake.

Calcium intake recommendations vary with age, and over 18 are range from 1000 mg to 1200 mg per day.

Such as iron and zinc, calcium from plants also less well absorbed in the body due to the plant components that bind tightly to calcium and prevent it from effectively absorbed in the body.

Good sources of calcium from plants are: Full sesame tahini (tablespoon contains 200 mg of calcium, 100 calories), cabbage – for (Kyle) and broccoli (broccoli cup contains 80 mg of calcium), natural almonds (10 almonds contain about 40 mg of calcium and 90 calories), and of course calcium-fortified tofu products, usually also enriched with Vitamin D.
Vitamin B12

Because vitamin B12 comes from animal entirely, we can not get it vegetarian or vegan diet. Vitamin B12 deficiency may lead to concentration problems, weakness and fatigue, tingling feeling sometimes, dizziness, memory problems and more. Another problem is a vegetarian and vegan diet usually contains large amounts of folic acid, which can screen the missing vitamin B12 levels.

The only thing to do is to be followed up in blood tests for the vitamin levels in order to dwindling reserves in time.
Supplements?

Do not forget, as always, that blood testing is recommended every six months, especially iron (iron, ferritin, Trnsfrin, blood count) and vitamin B12, and vitamin D to diagnose nutritional deficiencies. If you find a nutritional deficiency, have to consider nutritional supplements along with a professional. Diagnostic testing calcium deficiency is more problematic, since that requires a DEXA bone density test, which is not available to the general population.

If you consider that fail to eat enough calcium-rich foods, dietary supplements may be needed in appropriate amounts (if do not like grinding, for example, missing a great source of calcium).

It is important to say that if there is a risk to your daily diet is not sufficient, it is recommended to consult a professional about taking a multivitamin suited to vegetarianism. Please note that sometimes there is a tendency to take some supplements along with a multivitamin, but you should stop here and see if duplicates are not taking supplements for nothing, or take supplements that interfere with the absorption of the other one.
In summary

With an increase in vegetarian and vegan recent years, there is no doubt that even the professionals from clinical nutrition should make the necessary adjustments to such populations. Vegetarians and vegans can definitely make the health benefits of such a diet, get accepted recommendations of the vitamins and minerals mentioned in the article, not only for general health, but also to maximize sports performance. Vegans can get adequate amounts of appropriate amino acids, and increase muscle mass with strength training, provided to take care of the correct combinations.

Also, vegetarian and vegan diet can provide the iron needed to improve fitness levels combined with cardio training. All this can occur, provided there is good planning and careful, ensuring the correct combinations and not missing any component of food! And if you mess up, you should always consult with a professional to build you a customized program needs and goals without you hurting your health and athletic performance.

Vegetarianism – Seven things to think about.

The modern lifestyle dictates us to live our lives to the fullest while just expecting from our bodies to function. Would your car keep on going if you’ll keep on giving it the WRONG kind of fuel?

Here are 7 reasons to go vegetarian. I know you’ll thank me later on 😉

  1. Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice’s Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
  2. Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you’re vegan or mostly vegan.
  3. Water water water! It’s been said over and over again for a reason-because its true! Most people don’t drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
  4. Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every day try to eat an apple first thing in the morning to get it out of the way.
  5. Reduce your refined sugar intake. I’ve got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
  6. Keep your favorite salad dressings on hand. I find that I’m much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too–I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and raspberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
  7. Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

What is vegan? why vegan?

Raw vegan lunch. Spicy seaweed wraps with pean...

Raw vegan lunch. Spicy seaweed wraps with peanut sauce (Photo credit: Wikipedia)

Dairy products and their production

Dairy products and their production (Photo credit: Wikipedia)

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

Why Veganism?

People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.

Vegan Nutrition

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.

Healthy eating

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

A healthy vegan diet contains:

  • plenty of fruit and vegetables
  • plenty of starchy foods
  • some non-dairy sources of protein such as beans and pulses
  • some dairy alternatives such as fortified soya drink
  • just a small amount of fatty and sugary foods

Some things you ought to know… Carrots and Broccoli

Carrot (CARROT)

Latin: DAUCUS CAROTA

Apiaceae family
(UMBELLIFERAE Family)

Carrots – Health King! Studies show time and again the power to effectively fight disease. More than 200 human studies, carrots and repeated consistently appeared as one of the most important foods Cancer, along with greens, tomatoes and cruciferous vegetables (such as broccoli, cabbage and cauliflower). The Power Sector, also helps protect against other diseases, prevention of yellow pigments Orchestra – orange family Carotenoids: Alpha – carotene, beta – and of course Kriftoksntin beta – carotene, carotenoid common and suspect them.

The orange team

Carotenoids such as beta – carotene and alpha – typical carrot carotene, plus other phytochemicals, are also different concentrations in vegetables and other fruits.

Get the “orange team”:

Carrots
Sweet potato
Pumpkin
Squash
Orange Hotel

Who are you beta – carotene?

Beta – Carotene:

Pigment Yellow – Orange family of carotenoids.

The Carotenoids

Carotenoids are a large family of pigments responsible for the yellow color, orange and red vegetables and many fruits. Today recognized 600 carotenoids contributing to reduced risk of heart disease, stroke, cancer and blindness. Carotenoids may also slow down the aging process, reduce complications associated with diabetes, and improve lung function.

Beta – carotene is known between carotenoids and is also used as the main source of vitamin A (and therefore is called pro – vitamin A). Vitamin A is essential for vision, maintaining the proper functioning of the immune system, normal growth, maintenance of healthy skin and reduce cancer risk. Else, 50 other carotenoids are also a source of vitamin, although beta – carotene is common among them.

Beta – Carotene – long arms Cancer Fighter

Beta – Carotene cellular communications

Beta – carotene helps the type of cellular communications that can help prevent cancer. Abnormal communication between cells may be one reason overgrowth of cells, a condition that leads ultimately to cancer. Beta – Carotene Helps intercellular communication by activation of a gene, which created tiny openings in the cell and allows the transfer of information from cell to cell. Studies it appears that all the dietary carotenoids, including lycopene main, lutein and beta – Kriftoksntin, helping cellular communication, but beta – carotene does it better than the others.

Broccoli

Broccoli sprouts health food are first class.

Broccoli is a vegetable from the cabbage, cruciferous. For many years it is recognized as a health food. Tend to eat it steamed. But, if you want to keep most of the health qualities, it is important to eat him alive, or make him juice with carrots and other vegetables. Eaten broccoli sprouts contribute to health living.
 
Broccoli prevents diseases

Broccoli Juice health drink is considered first class. It contains a substance called Glokorofnin Lolforofo making material, a powerful anti-cancer. It has Teotziantim active substances in anti-cancer genes. Eating sprouts helps prevent and cure several types of cancer, especially prostate cancer.

It also helps to clean toxins from the liver. Broccoli juice has a high level of selenium and fiber – so this juice helps prevent cancer of the stomach and colon.

The juice provides protection from UV damage, and that the protection of the interior cells. At the same time, he does not bother to create vitamin D during exposure to the sun – use sun protection creams also interfere to create vitamin D.

Broccoli also has antioxidant capabilities, it reduces hypertension – blood and reduces risk of dangerous infections of the heart muscle and arteries.

Sulforaphane found in broccoli

Sulforaphane found in broccoli helps against Helicobacter pylori, a bacteria cause stomach ulcers and stomach cancer. The remaining fibers contribute to the proliferation broccoli juice acidophilus bacteria in the intestines. It also lowers cholesterol levels.

Calcium which helps maintain bone mass and body fat burning. It reduces the production of cortisol, a stress hormone that increases excessive appetite and fat accumulation in the abdomen.

Broccoli also contains significant amounts of folic acid, it is always important but especially for pregnant women, it has a nice amount of vitamin C as an antioxidant and inflammation and it also helps the absorption of iron from food plants. When you combine broccoli juice with juices of other foods, such a combination has further increased ability to maintain health. Can be combined with celery juice, cucumber, cabbage leaves, a little ginger root, as well as carrot juice or apple that enhance the flavor of the juice involved.

Broccoli also protects against stomach ulcers and duodenal and gastric cancer. Daily consumption of broccoli sprouts or its flowers may greatly reduce the risk of gastric ulcers and duodenal or gastric cancer. Researchers from the Johns Hopkins School of Medicine in the United States conducted a study published in the journal Cancer Prevention Research professional. In this study gave 30 men in Japan for two months to eat or about 70 C day broccoli sprouts or such amount of alfalfa sprouts. With the beginning of the experiment and participants were ultimately tests to detect fecal contamination with H. pylori causes chronic inflammation of the stomach, gastric ulcers and duodenal ulcers to gastric cancer.

The researchers found that those who ate broccoli sprouts, bug infestation level decreased by 40% with the end of the experiment. Who stopped eating these sprouts within two months of the initial infestation is back to its level. Alfalfa sprouts had no effect on the bug infestation.

Green juice, green tea and smoothies

Green tea comes from the Far Eastgreen tea accounts for about 20% of the global tea consumption, especially in Asia and several countries in North America. In recent years, green tea has become increasingly popular in the West, for a variety of health benefits associated with it. Has been attributed to green tea are many health benefits, green tea helps in strengthening the immune system, the recovery process after a workout plus green tea raises metabolic rate in the body and thus helps in weight loss. Main advantage of tea is that it is completely natural, contains no added flavorings, colors or preservatives. In addition, tea without added sugar, honey is calorie-free beverage and is a vital element in maintaining the fluid balance in the body.

  • Lettuce juice: Lettuce delicious and nutritious. Dark varieties, such as the Arab lettuce are the most nutritious. Arab lettuce is an excellent source of calcium, chlorophyll, magnesium, iron, potassium, silicon and vitamins A and E. Lettuce especially useful for building Hhmogblin blood. Lettuce juice adds shine, thickness and health of hair and skin. Lettuce provides the hair roots essential nutrients. Silicon containing lettuce keeps muscles and joints flexible. Lettuce juice is beneficial in situations of: anemia, constipation, hair loss, insomnia, liver disorders, nervous disorders and weight reduction.
  • Spinach juice: Drives the gut (good for constipation). Fresh spinach juice no oxalic acid, but only cooked spinach.
  • Another green juice: Parsley juice (1/4 cup) with carrot juice (3/4 cup). Green juices cleanse the lungs. Thus smokers are also excellent. Vegetable juices are also rich in chlorophyll, which is important in the process of cleansing the body. It is used as antiseptic, anti-viral and anti-bacterial, red Maksur builds and enriches the blood iron. Fresh green bean juice plus cabbage sprouts backpack: This combination re-pancreatic cells. Mix with carrots, parsley, celery. Vegetable juices can also add a little green powder (of wheat grass / barley, Chlorella, Spirulina, etc.) or fresh wheat grass juice to complete them into something powerful and healthy. You can also add one or two herbs (parsley, dill, mint, cilantro, etc.), or seaweed Dulles (which is rich in protein, iodine and iron DULSE). Juices – What do we actually have? Vegetable juice as a daily supplement to your diet (2-3 glasses of juice a day). Juice fasting days – which are used in juices daily diet. These days drinking 5-6 glasses of juice a day, in addition for drinking water and herbal tea. Example juice: 1/3 cup carrot juice, 2/3 cup cucumber juice and celery or cucumbers and lettuce.