The Health Benefits of Peas

Peas are not a poor man's meat or a cheap restaurant side-dish that puts 'green' on your plate! Peas not only add flavour to food but are also used in various dishes and salads. Actually these are little powerhouses of nutrition and a boon to your health. It's a starchy vegetable, which is a good source of energy, protein, essential vitamins, fibre, antioxidants and anti-inflammatory properties. Including peas as one of your vegetable choices adds a number of benefits. Let's have a look.

Good for your eyes

Lutein and Vitamin A present in peas protect your eyes. Lutein is a natural plant pigment that's concentrated in the eye, and its antioxidant activity protects you from both cataracts and macular degeneration by preventing oxidation. Vitamin A helps to keep the surface of your eyes healthy.

Prevents heart disease

The formation of plaque along your blood vessel walls starts with chronic, excessive oxidative stress and inflammation. Antioxidants and anti-inflammatory compounds support healthy blood vessels. The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are the risk factors for heart disease.

Prevents stomach cancer

Peas contain high amounts of a polyphenol called coumestrol. A study says that consuming 2 milligrams per day of this phytonutrient prevents stomach cancer and a cup of peas has at least 10. So, you see how healthy it is!

Avert constipation and bad cholesterol

The high fibre content in peas improves bowel health and peristalsis. The niacin in peas helps to reduce the production of triglycerides and VLDL (very low-density lipoprotein, which results in less bad cholesterol, increased HDL ("good") cholesterol, and lowered triglycerides.

Antioxidants work like magic

As mentioned earlier, peas contain high levels of anti-oxidants. They include flavonoids like catechin and epicatechin, carotenoids like alpha-carotene and beta-carotene, phenolic acids like ferulic and caffeic acid, and polyphenols like coumestrol. These boost your energy level and immunity and also helps to fight ageing signs.

Needed for healthy bones

One cup of peas contains 44% of Vitamin K which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis and promote healthy bones.

Benefits of anti-inflammatory elements

Peas have strong anti-inflammatory properties. These properties include anti-inflammatory phytonutrients like Pisumsaponins I and II and pisomosides A and B, Vitamins C and E, zinc and omega-3 fat in the form of alpha-linolenic acid (ALA). These prevent wrinkles, arthritis, bronchitis, candida, osteoporosis and Alzheimer's.

Manage your weight

A cup of peas has less than 100 calories but lots of protein, fibre and micronutrients. This keeps you full for a longer time and helps you to manage your weight.

Peas provide you iron

The iron you consume can be found in haemoglobin, the protein responsible for carrying oxygen throughout your body. Inadequate intakes of iron decrease oxygen delivery, which makes you feel tired, decreases your ability to concentrate and increases your risk of infection. A 1/2-cup serving of peas contains 1.2 milligrams of iron which can solve the problem of iron deficiency.

Regulates blood sugar

All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about. High fibre and protein slow down the digestion of sugars. The anti-oxidants and anti-inflammatory properties prevent or reverse insulin resistance (type 2 diabetes).

 Source:

Lose Weight Fast with Aloe Vera

Why I Eat White Rice?! Unhealthy Diet?

Maca Root: The Superfood of the Andes

Maca root is known as the 'superfood of the Andes'. Ancient Peruvians used it as an aphrodisiac, and for energy and endurance. Today, western society uses it for it's many health benefits and the incredible nutritional value is contains.

So, what exactly is in the maca root?

Maca root is a power house of nutrition and here are just some of the things contained inside it:

Vitamin B1 which helps to convert carbohydrates to energy.

Vitamin B2 which is good for red cell production.

Vitamin C which is an oxidation reduction agent.

There are over 20 fatty acids in maca root.

A broad spectrum of macronutrients that are esesntail vitamins and minerals for overall health.

A broad spectrum of micronutrients that help to remineralize the body such as calcium, magnesium, and iron.

Maca root is a high source of fibre which helps to eliminate toxins and waste.

It is rich in proteins that are bio-available for absorbability, at about 11% per gram.

What do doctors say about Maca Root?

Doctors and scientists are now finding that maca is one of the best natural ways to support endoctrine health. This regulates metabolism, sexual development, levels of energy and a sense of overall wellbeing.

Recent studies also show that maca effects the body and mind in others ways.

It nourishes and calms the nerves, aids in digestion, supports the adrenal glands, helps build muscle mass, and regulates hormonal imbalances naturally. It has also been found to speed healing and reduce anemia. And best of all, even though you may think it would be... it's not addictive!

Where do you get it and how do you take it?

Maca root powder is sold in most health food stores as well as online. You can also get in the form of a liquid extract.

Maca has a pungent taste and some people have called it nutty tasting. It has a pretty unique flavour and is a bit of an acquired taste. Maca is most easily taken if you add it into a smoothie or shake.

I used to buy it as a powder and add a scoop to my morning smoothie, but I found my kids did not like it. Now I use a meal replacement shake that contains maca as one ingredient, along with many other superfoods. As a busy mom, it just makes life easier and costs less money to do it that way.



Source:

Mental Health Day

On Monday 10th October is world mental health day. Studies have shown that at least one in four people will have a type of mental health problem at some point in their lives. This can be quite traumatic for some people, especially those who feel that they have never had a mental health problem in their lives.

Mental health can be diagnosed in many ways; however in relation to food and nutrition, it is important that a healthy balanced diet is maintained, especially when maintaining this condition. As diet full of high amounts of sugar, saturated fat and salt can cause various health problems, especially weight gain, which can lead to increased cholesterol levels, and becoming obese during the long term.
People may not be aware but consuming certain foods can have an effect on the way that we feel. This can be advantageous for people with various mental health issues, as certain foods can be packed full of vitamins, and minerals that can help to control the experiences of anxiety, Poor concentration, depression, and a poor memory. Not only that but a balanced diet with increased exercise can also help to loose weight, reduce the chances of having coronary heart disease, and reduce LDL cholesterol.

Eating healthily does not need to be expensive; it just requires swapping certain types of foods for healthier versions.
Swap full fat cream, mascarpone or cream cheese for lower fat versions. This could be anything from a Greek yoghurt, half fat cream, cottage or Greek cheese. Finally try to include some beans in the diet as well. Why not add some kidney beans to a curry? Or try to have baked beans on toast as a lunchtime meal instead?
The examples above contain an amino acid called Tryptophan. This is classed as an essential amino acid, as the body does not produce this, so it can only be accessed by consuming certain foods. The examples above would help to regulate the body's appetite, and sleep patterns.
As stated in previous articles, the UK population does not consume enough fibre in their diets. Fibre is essential for the regulation of the bowel, and to help to reduce cholesterol, which can help to reduce the chances of further heart problems during later life. Fibre can be found in wholegrain based foods including oats, brown rice, wholemeal and granary bread. Fibre can also be found in vegetables and fruit as well. Therefore it is best to snack on a piece of fruit instead of sweets, chocolates, and cakes. Some fibre based foods also contain B vitamins. B vitamins are essential as they do a variety of jobs from protecting the nervous system, to supporting the release of carbohydrates to produce energy. As B vitamins supports brain health, it is important to ensure that enough B vitamins are maintained, as lack of B vitamins can cause a poor memory. They can also be found in fish, nuts and seeds, and potatoes.

Overall regardless if there is a mental health issue involved, we can all improve our diets a little just by making one small change and a pledge. It could be anything from increasing the amount of exercise, to reducing the amount of sugar in a mug of tea from two sugars to one sugar. A small change that we could make would make a big difference into the way that we feel and think.

 Source:

Super Foods for Diabetics