My little brother made me the best vegan sandwich today. ~Jendhamuni
Be honest: How often do you eat your veggies? If you’re like most adults, you could probably stand to consume more of them. In a 2013 CDC report, 22.6% of adults confessed to eating vegetables less than once a day. However, the USDA recommends that adults up to age 50 have 2 ½ cups (women) or 3 cups (men) per day—and even more for those who exercise more than 30 minutes a day.
Boost your own veggie intake by starting with a sandwich makeover. You might think you need meat to complete those bread slices, but vegetables pack more vitamins and minerals to help your body stay strong. These eight tasty creations are proof enough.
Turns out an apple a day (and an orange, kiwi, and banana)
can keep the doctor away. Your healthy bowl of fruit should look like this.
Keep the Doctor Away: Blueberries, oranges, bananas, apples, kiwis, grapes, strawberries, and papayas — take your pick and take a bite, because these fruits are superfoods for your health.
Blueberries: Blueberries are rich in antioxidants, which help fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections.
Various health benefits of lemon are explained below:
Indigestion and Constipation: Lemon juice helps to cure problems related to indigestion and constipation. Add a few drops of lemon on your dish (take care, it does not go well with milk), and it will aid in digestion. It acts as a blood purifier and a cleansing agent, so a good drink after lunch or dinner is fresh lemon soda, which is also called fresh lime soda in many places. The recipe is lemon juice, cold water, soda, salts (common salt or rock salt) and sugar/honey for sweetness. You can also add some mint leaves or crushed fennel seeds for added flavor. Drink this whenever you have a heavy lunch or dinner.
Fever: Lemon juice can treat a person who is suffering from a cold, flu or fever. It helps to break fevers by increasing perspiration.
Dental Care: It is also frequently used in dental care. If fresh lemon juice is applied on the area of a toothache, it can assist in getting rid of the pain. Massaging the juice on the gums can stop gum bleeding, while eliminating the bad odors that can come from various gum diseases and conditions.
Additionally, it can be used in the regular cleansing of your teeth. Keep your eye out for a toothpaste containing lemon as one of the ingredients, or add a drop of its juice onto your normal toothpaste. Some people also rub their teeth with the outer shell (the inner side touching your teeth) of a lemon after removing the juice. But be careful, lemons are highly acidic, so if your mouth starts burning, rinse your gums and mouth quickly with water.
Hair Care: Lemon juice has proven itself in the treatment of hair care on a wide scale. The juice applied to the scalp can treat problems like dandruff, hair loss and other problems related to the hair and scalp. If you apply lemon juice directly on the hair, it can give your hair a natural shine.
Skin Care: Lemon juice, being a natural antiseptic medicine, can also cure problems related to the skin. The juice can be applied to reduce the pain of sun burn, and it helps to ease the pain from bee stings as well. It is also good for acne and eczema. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Drinking lemon juice mixed with water and honey brings a healthy glow to the skin, and if you thoroughly search the cosmetic market, you will find some soaps containing lemon juice, but they aren’t too easy to find! (more…)
Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.
■ Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
■ Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
■ Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
■ Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
■ Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
■ Vitamin A keeps eyes and skin healthy and helps to protect against infections.
■ Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in
■ Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
■ Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
■ Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
■ Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
■ Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Source: Choose My Plate
Drinking fruit smoothies can help you reach the recommended intake of fiber, which is 25 grams for women and 38 grams for men. One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol. Source: Laura Michele Oliver, Healthy Eating
Plantains look like bananas, but unlike their doppelganger, plantains are almost always cooked before they’re eaten. Raw plantains have a bitter taste, and cooking them brings out their flavor and makes them more appetizing. The banana-like fruits are rich in certain vitamins and minerals that contribute to good health. Plantains are available at most large grocery stores and can add new flavors and recipes to your healthy-eating plan.
Fiber: Men need between 30 and 38 grams of fiber a day and women need between 21 and 25. Getting these adequate amounts of fiber promote an efficient digestive system, which can prevent constipation, hemorrhoids and diverticular disease. Eating plenty of fiber can lower your cholesterol level, which might reduce your risk of heart disease. Fiber helps regulate blood sugar levels as well. A 1-cup serving of cooked plantain slices contains 3.5 grams of fiber toward your daily goals.
Potassium: A 1-cup serving of cooked plantain slices supplies 716 milligrams of the 4,700 milligrams of potassium you need each day. Potassium is an essential mineral that regulates your heart beat and enables your muscles to function normally. The mineral plays a role in your digestive health and helps support a strong skeleton as well.
Vitamin A: Vitamin A is involved in numerous bodily functions including reproduction, immunity and communication between the cells. One of the most important jobs of vitamin A is to support your eyesight and help prevent certain eye disorders. Men need 3,000 international units of vitamin A each day and women require 2,333. A 1-cup serving of cooked plantain slices supplies 1,400 international units toward these goals.
Additional Nutrients: A 1-cup serving of cooked plantain slices supplies 16.8 milligrams of vitamin C, which is about 20 percent of your daily requirement. A serving of plantains provides 1.16 milligrams of niacin. You need between 14 and 16 milligrams of niacin each day to support the health of your nerves, skin and digestive system. The same serving of plantains contains small amounts of calcium, iron, magnesium, folate and vitamin K.
Source: Healthy Eating
by Sara Ipatenco, Demand Media
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