Dark leafy green vegetables..

 Dark leafy green vegetables:

·        Greens are naturally low in salt and fat.

·        Greens are good sources of fiber.

·        Are rich in vitamins A, C, K and folate.

·        Greens are high in the minerals calcium, iron, potassium and magnesium.

·        Offer protection against heart disease.

·        Greens Can help slow insulin resistance, which can often be a pre-cursor to diabetes.

·        It May help decrease the risk of developing pancreatic and prostate cancer.

·        Are so low in calories that they are often considered a “freebie” in most diets.

·        These Are rich in protective antioxidants such as beta carotene and lutein,
it help prevent many chronic diseases.

·        It May help improve memory.

People may have gained health benefits from wild greens over 200,000 years ago. Today, greens are known as one of the healthiest vegetables, and also they’re inexpensive. Organic greens may be healthier than conventional non-organic greens due to their defensive response to getting bitten by bugs.

The calcium in green leafy vegetables is more effectively absorbed by the body than that found in cow’s milk. Potassium from dark greens may be anti-inflammatory and may prevent strokes and heart disease.  Greens can also have an antioxidants, iron, zinc, and magnesium, a nutrient that may lesser the risk of a range of health concerns including diabetes, heart disease and sudden cardiac attack.  Fresh organic Dark Greens are the best source of plant-based nitrates. Nitrates from a plant-based diet are very useful for human body. In fact, nitric oxide formed from plant-based nitrate may play a vital role in the prevention of high blood pressure and heart disease. Eating whole plant foods is likely better for your health than taking expensive and (harmful) supplements.  For example, folate, which can lower the risk of depression, in greens appears preferable to folic acid supplements. Many nutrients found in organic greens vegetables are fat soluble, which means including some healthy whole food fats like nuts and seeds, in a meal can help you better absorb the phytonutrients.  Plant-based diets, including greens, tend to be alkaline-forming, which may help protect your muscle mass and reduce the risk of gout and kidney stones. High consumption in particular of dark green leafy and cruciferous vegetables may be linked to lower rates of cognitive decline. Greens can be an important part of a plant-based diet that could reduce risk for cardiac disease and heart attack. Some valuable nutrients are destroyed by cooking, but some nutrients become more absorbable. So, a mix of cooked and raw vegetables, including greens, may be the best. Smoothies may also be a great source to get all of the nutrients greens have to offer. Although make sure to drink whole food smoothies (not made from juice), and it may be better to use a straw to prevent enamel erosion.

Consuming at least one serving a month of greens appears to reduce the risk of glaucoma by 69%. Zeaxanthin and Lutein, nutrients found greens, also appear to be protective against cataracts and macular degeneration. Greens consumption is also linked with increased physical attractiveness, reduced scares, improved dental health, facial wrinkling, better immune system, and may reduce free radical DNA damage.

Two to three daily servings of greens may help clear the human papilloma virus, which can cause cancer. Eating dark green leafy vegetables may also reduce risk for kidney cancer, breast cancer and lymphoma, and overall cancer risk. Adding mustard powder to cooked greens can boost sulforaphane levels to help protect against cancer.

Overall, most people in the U.S. fall short in meeting guidelines set by the USDA. For example, nine out of ten Americans could not meet the recommended minimum for vegetables (nine servings a day), including dark green leafy vegetables.

Source: http://nutritionfacts.org/topics/greens/page/8/

Health Benefits of bananas...

Health Benefits of bananas...

Bananas are one of the most commonly consumed fruits in the world for good reason.

The beautiful shaped yellow fruit packs a big nutritional punch, wrapped in its own convenient packaging. Some experts believe that the banana may have even been the world's first fruit.

Today, bananas are grown in so many countries and are stand at fourth among the world's food crops in economic value. Americans consume more bananas than oranges and apples combined.

With the world consuming so many bananas, it’s unsurprising that people are raising the question: are bananas good for us? Here are the potential health benefits of bananas.

Possible health benefits of bananas

Listed below are the health benefits connected with bananas. It is important to note that more high quality studies are required before these health benefit links are proved definitive.

1) Maintain Blood pressure

Maintaining low sodium (NA) intake is essential to lowering blood pressure, however increasing potassium (K) intake may be just as important because of its vasodilatation effects. According to the survey of National Health and Nutrition Examination, Less than 2% of American adults meet the daily 4700 mg recommendation.

Also of note, a high potassium intake is connected with a 20% decreased risk of dying from all causes.

2) Decreases the chance of Asthma

A research conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma.

3) Bananas for Cancer

Consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. Bananas are good source of vitamin C, which can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lower risk of colorectal cancer.

4) Heart health

The potassium, fiber, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.  In one research, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

5) Regulates Diabetes

Studies have shown that type one diabetics who consume high-fiber diets have lower blood glucose levels and type two diabetics may have improved blood sugar, insulin and lipids levels. One medium banana provides about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

6) Treating diarrhea

Bland foods such as banana and apple sauce are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to store and promote regularity and replenish potassium.

7) Preserving memory and boosting mood

Bananas also contain tryptophan, an amino acid that studies suggest plays a vital role in preserving memory and boosting your mood.

Look at the nutritional profile of bananas, how to incorporate more bananas into your diet.

Nutritional profile of bananas

One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium.

Bananas provide a variety of vitamins and minerals:

Vitamin B6 - .5 mg

Manganese - .3 mg

Vitamin C - 9 mg

Potassium - 450 mg

Dietary Fiber - 3g

Protein - 1 g

Magnesium - 34 mg

Folate - 25.0 mcg

Riboflavin - .1 mg

Niacin - .8 mg

Vitamin A - 81 IU

Iron - .3 mg

The recommended intake of potassium for adults is 4700 milligrams per day.

Adding more bananas into your diet

Fresh bananas are available all round the year. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature. The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.

To encourage faster ripening, place the banana in a brown paper bag at room temperature.

In 2008, a popular diet fad known as the Morning Banana Diet recommended eating a banana in the morning along with water, eating a normal lunch and having dinner before 8pm.

Bananas and oatmeal

Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast

Like apple sauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies and cakes.

Peel and freeze bananas for a great addition to any smoothie.

Add sliced banana to your morning cereal or oatmeal, or take a banana with you on your way to work or school for a healthy, portable snack.

Source: http://www.medicalnewstoday.com/articles/271157.php?page=2