Table of Contents
Vegetables
Grains
Beans and Legumes
Fruits
Nuts, Seeds and Nut Butters
Soy Foods
Dairy
Meat, Poultry and Eggs
Fish and Seafood
Herbs, Spices and Other Condiments
Oils and Fats
Beverages
Chocolate
Sweeteners
Vegetables
Many take vegetables for granted without really taking into consideration what good it can do to our body. Aside from the fact that some of them look and taste unusual, we practically ignore most of them on sight.
In truth, many health experts believe that vegetables are a great day-to-day added sustenance to the human body. Different kinds of vegetables offer their own blend of nutrients that can provide us the energy we need for our daily routine, keep our body in top shape and a higher resistance from diseases as it boosts our immune system.
Health Benefits
The human body requires a balance of nutrients to keep it going at a normal pace – and vegetables can do just that. Here are some of the vegetables you can practically see around the common market and what it can do for you.
1. Cauliflower. This tasty vegetable is quite common in most Chinese cuisines, and is served because of its high nutritional value not to mention the added flavor it gives to the recipe. For starters, cauliflower contains minerals such as potassium, phosphorus, calcium and sodium; as well as vitamins A, C and B6. It is known to fight cancer and regulate the hormones to a normal level and a health food for those who suffer from high sugar content or diabetes.
2. Squash. Whether the winter or summer variety, the squash is well known around the world for being rich in Vitamin A; which is very good for your eyesight – though the summer variety contains more of it than its winter counterpart. Turning this into a soup would be quite delectable.
3. Carrots. The carrot is well known for containing Beta Carotene, another variation of Vitamin A known to fight and limit the growth of cancer cells in our bodies. This tasty food is quite delicious served raw with a tasty dip, boiled, juiced, or even grated in a veggie salad.
4. Green Pepper. Often served on our choices of pizza for garnishing, we usually set it aside due to its bittersweet taste. This vegetable is rich in Vitamin C and is a great antioxidant that protects our cells from free by-products that can affect our body’s metabolism.
5. Mushroom. Practically the only vegetable that can give you the much-needed Vitamin D. Mushroom helps our body absorb more calcium and magnesium for healthy teeth and stronger bones. Usually we get Vitamin D from sunlight, but if you don’t want to get sunburned by staying outside too long, try eating mushrooms instead.
6. Spinach. Popeye, a cartoon sailor is often seen munching on a can of this before clobbering the bad guys; spinach is rich in Vitamin K, same as with other dark-leafy vegetables. Vitamin K plays an integral role in blood clotting, as well as regulating the blood calcium levels to keep your bones at peak condition.
7. Lima Beans. These are a good source of Vitamin B9 or commonly known as folic acid. Folic acid is usually synthesized with diet supplements, and is required by your body to produce red blood cells, as well as improving your nervous system. This is very advisable among pregnant women due to its capabilities of increasing cell growth production and improves the development of the embryo. Best paired with vegetables like cauliflower or broccoli; best sautéed.
Preparation
Since vegetables are 100% natural, complete with vitamins and minerals for a healthy diet, they should be eaten fresh if you don’t want to lose all those precious nutrients. Fresh from the market, you should take some care in washing them clean in running water – not too much or you might get them soggy in the process.
Some vegetables can be eaten raw like carrots or asparagus, and would taste even better with a dip. Some require you to boil or even sauté with other veggies with some spices to bring out the flavor. Here is one recipe that should set your taste buds drooling:
Creamy Squash Soup
2 tbsp butter
2 tbsp sliced leeks
3 cups cubed squash
2 medium size potatoes, cubed
3 cups of chicken broth
1 cups water
1 250ml. NESTLÉ All Purpose Cream (or any cream that will suit your taste)
salt and pepper to taste
Procedure:
1. Melt butter and sauté leeks until they are nice and limp. Add the squash and potatoes and cook for around 2 minutes to let the flavor seep in
2. Pour the chicken broth and the water and bring to boil until the vegetables are tender. Then remove from heat then let it cool.
3. When cool enough to handle, transfer it over to the blender and puree until the consistency is smooth
4. Strain the mixture to remove any lumps, and simmer again in a soup pan. Add the cream and cook for a minute or two.
Grains
The nutritional value of grain has become the latest craze of many dieters and weight-loss enthusiasts worldwide. Whole grains, like brown rice, contain large amounts of fiber and since it is in unprocessed form, the main components such as bran, endosperm, and germ are all present in each grain.
High-fiber Bran
Bran is practically one of the richest sources of fiber in the entire component of whole grain. Found on the hard-to-digest outer husk of rice, wheat, oats, cereal grains, and so on. Studies show that bran has the capability to prevent major health problems like cancer of the breast, uterus, prostate, and colon; intestinal problems like constipation, and prevent heart attacks.
Aside from wheat, oat bran is full of soluble fiber which turns to gel when combined with water. Experts believe that it helps reduce blood cholesterol levels, and improves glucose metabolism for diabetic patients – reducing the need of insulin, as well as any other medications for it.
Endosperm
Endosperm is the albumin tissue found in seeds. It surrounds the embryo and provides nutrition in the form of starch, proteins, and other nutritious oils to keep it healthy. Compared to bran and germ, endosperm provides the much needed protein for the human body.
Germ
Practically the most nutritious component of whole grains, the germ is the part of the grain wherein the embryo of the plant is found – or simply termed as the heart of the kernel. It contains some proteins, lots of fiber, poly-unsaturated fat, lignans, phyto-estrogens, phenolic compounds, phytic acid, vitamins and minerals needed by the human body.
Refined Grain and Whole Grain
There has been much debate regarding the nutritional value of refined and whole grains. In truth, refined grains lack the original nutrients found in the whole, wherein only the endosperm is left to provide nutrition (as in most cases with flour). Government mandate states that when a grain is refined, all the necessary vitamins and minerals like folic acid should be added to the mix to make it healthier – but synthetic nutrients aren’t really as effective to the body unlike its natural counterpart.
Also, refined grains are easily absorbed into the blood stream which causes an imbalance to sugar and fat levels. Since bran and germ were removed during the milling process, much of the essential fibers are no longer present to provide maximum health benefits.
Whole grains contain the original nutritional value in its structure. High in plant proteins, vitamins, minerals, fiber, antioxidants, phyto-nutrients, relatively low in fat, and no cholesterol. All of these nutrients work together to reduce the health risks associated with obesity, heart problems attributed to high cholesterol and high blood pressure, bowel disorders, diabetes, and certain types of intestinal and lower body cancers.
Whole Wheat and Weight Loss
Weight-loss experts believed that whole grains are more beneficial to dieters than its refined counterpart. Since refined grains are absorbed faster, the sugar and fat content are easily absorbed and broken down by the body and results in insulin production. This triggers the body to convert carbohydrates into fats and stores it.
Whole grain, on the other hand, regulates the insulin level simply by the fact that it stays in your body longer before it is absorbed and broken down. Also, whole grain eliminates hunger pangs quite common with eating refined grains, and provides the feeling of fullness that reduces food intake – thus aiding to weight loss.
If you are planning to add whole grain to your diet, then you better consider other varieties aside from wheat, these are: oats, brown rice, quinoa, millet, flaxseeds, and pearl barley.
These grains are a good source of Omega-3 Fatty Acids, high in fiber content and plant-based protein. Also, these grains are filled with iron and other minerals, perfect for dieting and weight loss. Here is a simple recipe using whole wheat that your family will surely enjoy:
Quinoa Crusted Chicken Fingers
2 lbs skinless and boneless chicken sliced in into strips (around .5 to 1 inch thick.
1/2 tsp. of salt
1/4 tsp black pepper
1/4 tsp paprika
2 egg whites
1-1/2 cups red or white quinoa (cooked)
1/2 cup breadcrumbs (whole wheat)
2 tablespoons of olive oil
Preparation:
1. Using a wax paper or an aluminum foil set the quinoa and sprinkles some breadcrumbs on it.
2. Place egg in a shallow bowl
3. sprinkle chicken with salt, pepper and paprika
4. Dip chicken into the egg, and press onto the quinoa mixture. Make sure that it is entirely covered.
5. Add oil to a pan and warm over high heat. Cook add chicken and cook over medium heat around 4-6 minutes per side until golden brown.
Beans and Legumes
Even before the rise of civilization and the improvement of culinary arts, beans have been a natural staple to our early ancestors. Recent studies show that beans and legumes are indeed miracle plants that provide enough nutrients to give the human body a healthy boost in both energy and immunity.
Legumes can take in large amounts of oxygen in the air and convert it into protein found in seeds. Beans used to be called “poor man’s meat” which can be bought in large quantities for a meager amount.
Nutrition in a pod
There are different kinds of beans and legumes that provide the maximum sustenance and nutrients to our body, and they are:
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Vitamin B3 (Niacin). Quite in abundance in lima beans, Niacin assists in the functions of our digestive system, nervous system, and our skin. The main gist, however, is the conversion of our food intake into raw energy.
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Vitamin B1 (Thiamine). Lacking the necessary Vitamin B1/Thiamine in our body will often leave us fatigued and weak despite the meals we eat everyday. This vitamin plays an integral role in the production of energy in our bodies. It improves the overall function of the heart, muscles, and nervous system.
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Vitamin B2 (Riboflavin). This vitamin aids in the growth development of our body. Its main function is to improve red cell production, which distributes the oxygen to different parts of the body. Vitamin B2 also helps in releasing energy from carbohydrates.
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Vitamin B6 (Pryidoxine). This vitamin plays a significant role in the creation of antibodies for our immune system. This nutrient can maintain the normal nerve function, as well as the formation of red blood cells in our bodies. Also B6 is an important factor for the chemical reaction of proteins. Simply put, the more protein we take in, the more B6 is needed; lack of it causes nausea, dizziness, and mental and behavioral changes.
Aside from the vitamins listed above, beans are a better source of potassium than bananas, which aids in the normal functions of nerves and muscles.
Beans are perfect for people who are into weight loss. Recent discovery shows that the coating of beans contains anti-oxidant and anti-aging properties. This reduces the cholesterol in our bodies, improves digestion, and aids in cancer prevention.
Beans as substitute for meat
Everyone likes meat, but not health-conscious individuals. Despite their aversion to cholesterol found in these products, they often take small morsels to get the nutrients they need for a proper diet. But, nowadays, beans are already being considered as a healthy substitute for meat.
In truth, many help experts agree that beans and legumes are perfect substitutes for meat. More iron and calcium can be found in a cup of cooked beans than in an ounce of cooked meat, less the calories and without the cholesterol.
How to prepare beans
There are plenty of ways to eat beans. You can either eat them raw, sautéed with your favorite vegetables, boiled, or even ground to be used in soup. Here is a simple recipe for a perfect bean meal:
Southwestern Chicken and Black Bean Salad
1/4 cup cilantro (snipped)
1/4 cup olive/ salad oil
2 tbsp. lime juice
2 tbsp. orange juice
1 clove minced garlic
1/8 tsp. salt
12 ounces chicken thighs or breasts (preferably skinless and boneless)
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 tsp. ground red pepper
1 Tbsp. olive oil
3 cups Romaine lettuce (torn) or a variety mixed greens
1 15-ounce can black beans, rinsed and drained
2 large oranges, peeled and sectioned
2 slices red onion, halved and separated into rings
Procedure:
1. Using a screw-top jar, combine olive/salad oil, cilantro, lime juice, garlic, salt, and orange juice. Cover and shake well to mix it all ingredients thoroughly. Chill and serve cold.
2. Cut chicken into bite-sized chunks.
3. Using a large skillet, preheat hot oil and add chili powder, salt, red pepper, and cumin in medium heat for around 30 seconds. Add chicken and cook for 2-4 minutes or until light brown.
4. Using a salad bowl, combine chicken and the rest of the ingredients. Chill for at least 2 to 3 hours.
5. Pour the chilled dressing over to the salad and toss to coat.
Fruits
Mother Nature has blessed us with an abundance of healthy foods that can greatly benefit our bodies. Many of us, especially kids, would shun the sight of vegetables set on the table; but if we see delectable fruits all laid out on a silver platter, then we wouldn’t be able to ignore that, would we?
There’s a hodgepodge of fruits to be found anywhere - various shapes and colors that would make our mouths water just by looking at them. Each bite of a delectable fruit can give us enough vitamins and minerals to give our body a healthy boost both to our energy supply and different systems in the body.
Fruity facts
No matter how fruits are served, whether you eat it as it is or served as a colorful salad, each has its own repertoire of vitamins and minerals that will surely benefit our body, and here are some of them:
1. Peaches. These fruits are considered as a famous staple among the people of the Orient, especially China. Preserved or floating in thick sweet syrup, peaches are rich in Vitamin A perfect for cell reproduction, growth and development for our bones and teeth, and helps in maintaining healthy skin and hair.
2. Avocado. Served as a shake or eaten with a healthy dose of milk, avocado is one of the delicacies enjoyed by tropical countries. One fruit contains nutrients such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and some calories thrown in. Medical scientists believe that avocado contains toxins that kill cancer cells, especially those found in mammary glands and prostates.
3. Apple. This red fairy tale fruit is perfect for pregnant women. Every bite of this luscious red fruit contains enough Vitamin B9 or folic acid vital for proper cell growth and development of embryos. Also, folate reduces the risk of Neural Tube Defect (NTD) affected pregnancy around 60 to 70 percent.
4. Orange. For a healthy does of Vitamin C, oranges are perfect especially for growing kids. Vitamin C plays an important role as anti-oxidants, which helps our body tissues from damages caused by oxidation. Vitamin C also helps our body’s metabolism and reduces the development of harmful diseases, like cancer.
5. Banana. This golden fruit is a great source of potassium that our body needs to balance water, cells and other body fluids. Potassium also helps in maintaining proper heart functions. People who lack potassium in their body may experience muscular cramps, twitching and muscular weakness, insomnia, and irregular heartbeat; kidney and lung failure is quite common for potassium deficient individuals. If you are suffering from one of these, you better start adding bananas before or after meals.
6. Grapes. Considered as the fruit of the gods according to Greek mythology, grapes are highly nutritious. They contain compounds that fight diseases; among these are anthocyanins and proanthocyanidins. These two substances are known to show cancer preventive properties, and can detoxify some cancer causing substances.
Healthy Eating?
There are different ways to enjoy the taste of fruits without destroying those precious nutrients it gives. Fruits can be eaten raw skin and all; while some need to be peeled especially if their skin is tough and bitter.
Fruits are now being turned into shakes and added to alcoholic drinks, quite popular in bars and pubs. Creativity with your choice fruits is your best bet in turning it into a delectable masterpiece.
If you like baking then Banana Nut Bread is a perfect recipe to try out. Not only is it easy to make the combination of bread, nuts, and bananas can be quite healthy when put together. Here how it’s done:
Ingredients:
A cup of sugar
half a cup of vegetable shortening
1 1/2 cups overripe bananas (preferably overripe)
2 eggs
2 cups all-purpose flour
1 tsp. baking soda
1/8 tsp. salt
1 cup chopped nuts (you can use any nuts you wish)
Procedure:
1. Preheat your oven to 300 degrees Fahrenheit
2. Prepare a loaf pan by rubbing the sides with shortening.
3. Mix together sugar, vegetable shortening until smooth and creamy
4. add mashed bananas and eggs to the mixture and beat to get them together
5. in another bowl, combine flour, baking soda, salt; mix together and add the banana mixture. Make sure to take extra time to blend it well together.
6. mix in the chopped nuts and mix to even it out into the batter
7. Place the mixture in the prepared loaf pan and place in the oven to cook for about 50 to 60 minutes. (you stick a toothpick into the bread to determine if its thoroughly baked in the insides)
8. Cool bread for about 10 minutes after baking, and cut into any size you wish.
Nuts, Seeds and Nut Butters
The nutrients found in nuts and seeds are practically the most abundant in the known world. No matter how tiny these things usually are, each morsel is packed with enough vitamins and minerals to keep our body in tip-top shape.
Not only that, many medical experts are now looking into the possibility of using the nutrients found in nuts and seeds to fight certain diseases, and are also being used as preventive measures to some. Aside from that, nuts and seeds contain auxone, a natural substance that helps in rejuvenation of cells and prevents the process of premature aging.
Nutty Nutrition
Each nuts and seeds has its own nutritional rewards, and each provides different vitamins and minerals that targets specific areas in the human body, such as:
1. Almonds. Quite easily spotted in grocery stands, almonds are often associated with chocolate bars and cakes. Almonds are a good source of protein and minerals suited for vegetarians. They also contain leatril, an anti-cancer agent very helpful for cancer patients. This nut variety is rich in Vitamin E that plays a significant role as an anti-oxidant and is used to minimize the appearance of wrinkles and other skin problems.
2. Cashew. Well-known for its quarter-moon shape, the cashew nut is a good source of Vitamin K; which aids in blood clotting regulating calcium levels, and helps activate 3 protein strands for better bones.
3. Chestnuts. Very delicious when roasted or boiled, the chestnut must not be eaten raw since it contains high levels of tannic acid. This variety is abundant in potassium that aids in muscle development and promotes proper heart functions. Chestnuts are also a good source of Vitamin A and C, perfect for eyesight and anti-oxidants.
4. Walnuts. A must for pregnant women, walnuts are filled with folate that aids in cell growth and development of embryos. This is also necessary for production of red blood cells, and an important component of the nervous system.
5. Peanuts. Either eaten boiled, fried, or as butter, peanuts are rich with niacin and vitamin E. Niacin assists in the over-all function of the digestive system, nerves, and skin. It also plays an integral role in converting the food we eat into useful energy for the body.
6. Sunflower Seeds. Rich in phosphorus for the formation of bones, teeth and nerve cells, sunflower seeds also contains a healthy dose of potassium for muscle development, vitamin A, vitamin E, and folic acid.
7. Pistachios. We often see this one dry roasted and sold in supermarkets canned and ready for consumption, Pistachios is one of the tastiest nuts around the neighborhood. Rich both in vitamin A that improves our immune system, as well as the development and formation of some hormones that regulates our body functions, Vitamin A also aids in bone growth, tooth development, and maintains healthy skin and hair.
Weight-loss and disease prevention
If you aren’t allergic to nuts and seeds, then you might want to consider including it in your weight-loss diet. Nuts are filled with essential nutrients to help maintain a healthy lifestyle. It’s a good source of potassium that aids in giving energy to the body, as well as providing enough nutrients for muscle development.
Certain nuts like almonds are found to be rich in protein and help prevent diseases like diabetes, gallstones, colon cancer, heart problems, high-blood pressure, and so on. But medical experts caution that the preventive substance found in nuts can be harmful when ingested in large quantities.
Snack time
Nuts and seeds are commonly served as snacks. We often see them roasted, boiled, and some are even fried like peanuts. Aside from being included in chocolate bars, nuts and seeds are also a trend in cakes, pastries, or even breads.
Some nuts can be safely eaten raw, while some like chestnuts need to be roasted or boiled thoroughly since it contains tannic acid, which may prove harmful to the human body. One recipe perfect for any occasion is one called fried peanuts.
Ingredients:
Peanut oil
Peanuts (removed from shell)
Salt
Procedure:
1. First, pre-heat peanut oil in a deep-fat fryer until it reaches 375 degrees Fahrenheit.
2. Put peanuts in a frying basket and let it cook in the hot oil until it starts to turn brown. (avoid overcooking so that it won’t taste bitter)
3. Take the basket out and let the oil drip. Place it in a power towel to remove excess oil. Sprinkle some rock salt to taste.
Soy Foods
Quite a novelty for countries like Japan and China, soy foods are now being looked into as a meat alternative. It contains many nutrients that are found in meat, yet it contains no cholesterol and low calories that contribute to its popularity.
Nutritional Value of Soy
Soybeans are processed into different kinds of soy foods. In truth, soybeans have been seen in the history of Oriental cuisine, both for the lowly peasant to the rich royal houses.
For starters, soy contains 8 essential amino acids that cannot be found in any other fruits, nuts, seeds, and vegetables. Also, soy foods are a rich source of plant fiber, B vitamins, Omega-3 fatty acids, and calcium.
The FDA, or Food and Drug Administration, recognize the capability of proteins found in soy to lower the cholesterol in the human body. Also, the same organization merits the properties of soy foods that aid in normalizing heart functions, and prevent heart problems.
According to medical research soy foods can lower the risk of cancers found in the digestive tract (colon), prostate, and breasts. Soybeans, like milk, contain enough calcium to help treat osteoporosis and other bone-related problems.
Soy Food Groups
There are three major types of soy foods available today. Each has its own nutritional value, as well as having different processing methods; these are:
1. Traditional Soy Foods. Included in this category are tofu, whole soy flour, soymilk, whole dried soy beans, green soy beans, and fermented soy beans (miso, tempeh, and soy sauce)
2. Modern Soy foods. Under this category, modern soy foods include defatted soy flour, textured vegetable protein or textured soy protein, isolated soy protein, and soy concentrate.
3. Second Generation Soy Foods. This includes tofu burgers (or veggie burgers as it is called in fast food chains), soy hotdogs, soymilk cheese and yogurt, and even soy ice cream.
Famous Soy Foods
There are plenty of soy foods available for consumption, and all of these come from processing soy beans into different forms. Below are just some of the most popular soy foods available in any supermarket, and offers the highest nutritional benefit to our body.
1. Miso. A popular Japanese culinary innovation, Miso is a smooth paste made from soybeans and grains such as rice, some salt and undergoes fermentation. Usually, it takes around 1 to 3 years to make a very good Miso; and is commonly used to flavor soups, dressings, marinades, and sauces.
2. Natto. Another Japanese creation, Natto is made up of fermented, cooked whole soybeans. The fermentation process breaks down the proteins found in soy, which makes it faster to digest than eating them whole. Natto is sticky and has the same consistency as cheese, and is popularly served as toppings to vegetables and rice dishes.
3. Soy Sauce. Practically a common staple in Oriental cuisine, soy sauce is made from fermented soybeans. Other variation of soy sauce was created depending on other ingredient added to it during its creation; such as Shoyu that is a blend of wheat and soybeans, and Teriyaki sauce which includes soy sauce, sugar, vinegar, and some spices.
4. Soy Milk. Now being used as a substitute for milk, soy milk offers all the nutrients found in a normal soybean. It has undergone a tedious process from being grounded, strained, and turned into fluid to create an all-natural soy beverage. Soy milk in powdered form can also be found in supermarkets.
5. Soy Bean Curd. Popularly known as Tofu, soy bean curd is described as a soft, cheese-like delicacy made from curdling hot soymilk with certain coagulants. Tofu is considered as a healthy food since it absorbs the nutrients from other ingredients while being cooked. It is rich in high-quality protein, B vitamins groups, and has low-sodium content.
Mushroom and Tofu Dish
Ingredients:
1 large white onion, sliced lengthwise
3 cloves of minced garlic
4 tsp of minced ginger
3/4 pounds of sliced mushroom
3/4 pounds of firm tofu sliced in 1/4 inch cubes
5 tbsp of soy sauce
2 tsp of corn starch dissolved in 4 tbsp of cold water
1 cup of water
3/4 pounds of snow pea pods (with strings removed)
Procedure:
1. Cook onion in a skillet with a little water until it becomes golden brown
2. add mushroom and cook until all moisture is evaporated
3. add garlic and ginger and cook for about a minute or 2
4. add tofu, soy sauce, water, and cornstarch mixture; and bring to a boil
5. Lower the heat to simmer for about 5 minutes and carefully turning the tofu to make sure that it is cooked in the sauce on all sides.
6. Add snow peas and cooked until tender and crispy
Dairy
Whether to be used in cooking, baking, drinking or eating, dairy products are on the top of the food chain. This well-liked commodity by both kids and adults is not only versatile, but nutritious as well.
There are different kinds of dairy products available today such as cheese, yogurt, pasteurized milk, butter, and so on. These products are rich in nutrients such as vitamins and mineral that are good for the body.
Also, these dairy products are used in a variety of ways. Butter and milk are considered as main ingredients for baking cakes and pastries. Cheese serves as perfect topping for many cuisines like pizzas, casseroles, and so on.
Drink a glass of milk everyday
Each glass of milk holds tons of nutrients that are beneficial to the human body, and these are:
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Calcium which aids in the development of strong bones and teeth, healthy nerve functions, muscle development, and blood clotting
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Vitamin D helps in calcium absorption
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Some proteins to help build and repair muscle durability, as well as the necessary energy for body movements and exercise
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Potassium helps maintain our body’s fluid balance, and aids in normal blood pressure
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Vitamin A to build up a healthy immune system, healthy vision, skin, and cell growth
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Vitamin B12 for red blood cell production that carries oxygen in all throughout our body
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Riboflavin to help convert food to energy
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Niacin for normal function of enzymes and metabolism of sugar and fats
Lactose Intolerance
There have been an increasing number of people who suffer from lactose intolerance. In truth, lactose is one of the helpful nutrients found in milk and other daily products. Our body produces an enzyme called lactase to break down these nutrients so that it can be easily absorbed into the bloodstream.
Lactose intolerance occurs when a person’s body fails to produce the necessary lactase to break down lactose from dairy products. Common signs of this condition include: nausea, gas, diarrhea, abdominal cramps and so on. Usually, these symptoms occur after 30 minutes to 1 hour after eating dairy products.
But this condition is hardly serious and can be treated in so many ways. You can work your body’s adaptability to it by limiting the amount of dairy you take in and making sure that it’s enough for your lactase production to catch up to. The best advice for this condition, however, is to consult your doctor on how to help you cope with the symptoms, or get rid of it entirely.
Fight Osteoporosis with Dairy Products
Many medical experts agree that the calcium content of dairy products is a very good way to combat osteoporosis. Osteoporosis is a bone disease that affects many people around the globe. This problem usually happens when we reach a certain age, most likely during our 40’s and 50’s.
Our bones are living tissues that constantly break down and rebuild. As we grow older, our bone tissues will not have enough regenerative capability to rebuild; and, thus, this condition occurs.
Note, however, that osteoporosis is not curable, but having a steady calcium-filled diet can slow down the inevitable; and give our bone tissue a chance to recuperate. A dairy product contains high quantities of calcium; in fact, it is a well-known fact to drink milk when you suffer from osteoporosis. Dairy products also contain Vitamin D that aids our body to absorb more calcium.
Cooking Time!
One delectable recipe using dairy products is the Philippine Leche Flan. Anywhere you go in the Philippines, you can practically see street cafes and restaurant serve this scrumptious dessert.
PHILIPPINE’S LECHE FLAN
Caramel Ingredients:
1 cup sugar
3/4 cup water
Custard Ingredients:
12 egg yolks
2 cans (13 oz.) evaporated and condensed sweetened milk
1 tbsp. vanilla
Procedure:
1. Using a large bow, combine all the custard ingredients and mix carefully. Stir lightly to avoid foams and bubbles from forming.
2. In another bowl, mix the caramel ingredients and make sure that no sugar is left on the mixture.
3. line the flan mold with the caramel using a brush
4. Strain carefully while pouring the custard into the caramel-lined mold.
5. Cover the mold securely using an aluminum foil.
6. Place the flan mold into a tray filled with water.
7. Place the tray inside a preheated oven of 325 degrees Fahrenheit
8. Bake the mixture at least an hour or until firm.
9. Cool after removing the mixture from the mold, and onto a serving platter. Chill when not served.
Meat, Poultry and Eggs
Regardless of how much dieters and weigh-loss enthusiasts avoid meat, poultry and eggs in their diet it is still important to know that these three provide essential nutrients for a healthy body.
Proteins in these three food sub-groups are necessary for the production of hormones, enzymes, and antibodies needed by our body to survive, not to mention essential vitamins and minerals required such as the B vitamin groups, iron and zinc.
Nutritional Facts on Meat and Poultry
Beef and pork meat are good sources of iron, which is found to be lacking in the diet of children and child bearing adult women within their age group. Lack of the necessary iron may cause individuals to be tired without any exertion attributed to it, short attention span, poor appetite, and more prone to infection.
Zinc is also another important mineral found in meat. Zinc is involved in a number of integral functions in the human body, such as metabolism of proteins and carbohydrate to the immune system, regenerative capabilities for open wounds, growth and development, as well as vision. Deficiency of zinc may result in stunted growth, especially among children.
Note, however, that plants and eggs also offer iron and zinc as nutrients for the body. But unlike meat, these two have phytates and oxalates that limits the amount of iron and zinc to be absorbed into our system.
Eggs for a Healthy You
Eggs are perfect for individuals who are in a diet or into losing weight. In truth, eggs contains proteins, vitamins A, B group, D, and E, as well as other minerals like iron, phosphorous, and zinc.
Unlike the myth that an egg contains bad cholesterol, they have relatively low saturated fat which is perfect as a healthy food for any age bracket. Each egg also contains around 80 kilo-cals, which is more than enough for a dieter’s meal.
Further medical research found out that eggs have trace elements of selenium and choline in small quantities. Selenium is a very important antioxidant that can prevent oxidation in the body that helps in some diseases like heart problems and cancers. Choline helps in the normal functions of our brain.
Healthy Tips for Choosing Meat and Poultry
Planning to include meat and poultry into our daily diet, we have to make sure that we limit the fat in it to maximize the health benefits to our bodies.
For beef, the most nutritious part would be the round sirloin and chuck arm loin. For pork, ham center loin and tenderloin are the healthiest parts. Veal proves to be nutritious in any part except when it is ground.
For lamb, however, we have to choose carefully parts with less fat, since these areas are known to have high cholesterol contents. The fore shank leg and loin should be perfect. Poultry, whether chicken or turkey, the skin should be avoided if you are on a diet and suffering from any heart problems or elevated cholesterol levels.
It is important to know that when you look for meat and poultry in your local supermarket, you have to make sure that it’s fresh. The longer the meat stays out in the open, the fewer nutrients it will have. Not to mention the fact that you might get sick from eating it.
A Perfect Meat Dish for the Family
Meat and poultry has always been the perfect meal for the family. Not only does it leave you full and satisfied with each bite, the nutrients that you can get from a perfectly cooked meal will benefit your body greatly. Here is one dish that your family will sure enjoy digging their teeth in to.
Pork Roast with Cherry Sauce
Ingredients:
7 to 9 lbs of pork loin
3 tbsp. of vegetable oil
1 tbsp. of coarse salt
6 cloves of garlic
12 small bay leaves