Ten foods you should eat

Quinoa
Quinoa contains more protein than any other grain. It can help lower cholesterol levels as it is a great source of fibre and helps to promote cardiovascular health. Quinoa contains a range of important nutrients, such as iron and B vitamins, for red blood cell production and energy; calcium, for strong bones; magnesium, for nervous system health; and vitamin E, a powerful antioxidant. It's also an ideal grain for diabetics as it has a low glycaemic index, which will help keep blood-sugar levels stable and prevent sharp spikes in insulin. You can use quinoa as a substitute for rice.

Seaweed

Seaweed is extremely nutritious and contains health-promoting compounds not found in any other plants. Eating seaweed is an excellent way to increase your antioxidant intake and help protect against cancer. It's also a good source of zinc, needed for immune health; B vitamins and iron, to improve energy levels; and iodine, for healthy thyroid function.

Seaweed is also a good source of calcium, for strong bones and teeth. There are many different types of seaweed including kelp, nori and arame. It can be added to soups, stir-fries and salads, or used for nori rolls.

Chia seeds

Chia seeds are the richest plant source of omega-3 essential fatty acids, which our body needs to keep our brain and heart functioning as well as they can. They may be tiny but these healthy seeds are packed with goodness, such as protein and fibre. Chia seeds are so easy to add to the diet; just sprinkle over breakfast cereals, salads or vegies, or blend them through smoothies.

Kale

Eating kale regularly helps support liver detoxification and reduce the risk of cancer, as it contains anti-cancer nutrients in the form of glucosinolates, together with high levels of antioxidants and anti-inflammatory nutrients such as omega-3 fats. Kale is a great source of fibre, helping to keep blood-sugar and cholesterol levels stable. It also boasts high doses of vitamin C and A, both important for boosting immune function. Kale also provides vitamin K, which is good for bones and blood clotting. It can be eaten raw or cooked.

Black rice

Black rice is one of our new superfoods. It contains high levels of health-boosting antioxidants called anthocyanins, which are also found in blueberries. Just one spoonful of black rice bran contains more antioxidants than a spoonful of blueberries. Antioxidants are important for neutralising free radicals in the body that cause damage to cells and cause chronic diseases such as cancer and cardiovascular disease. Black rice is available from health-food stores or websites and can be cooked the same way as other rice varieties.

Purple berries

Purple berries, such as acai, elderberry, blackcurrant and chokeberry, are some of the richest sources of antioxidants of all fruits. They are about 50 per cent higher in antioxidants than more common berries. Their dark purple colour indicates high levels of the powerful antioxidants anthocyanins. Including these berries in your diet will help protect you from chronic diseases such as cardiovascular disease and cancer, and help slow down the ageing process. Purple berries are excellent sources of vitamins A and C, which are both important immune-boosting nutrients.

White tea

White tea comes from the same plant as green tea. However, its leaves are harvested at a younger age. White tea contains higher levels of antioxidants than green as it is less processed. White tea contains antioxidants that have been found to have many health-promoting properties including boosting cardiovascular health, helping to lower cholesterol, reducing the risk of cancer and enhancing weight loss. White tea, which has a smoother, gentler taste to green, also contains less caffeine, so it is a better choice for those who are sensitive to caffeine. Three cups a day is a great way to reap the health benefits of this super tea.

Beet greens

Beet greens, the leafy tops of beetroots, are delicious steamed or stir-fried with olive oil, garlic and lemon, or added to soups, risotto, quiches or stir-fries. They are rich in vitamin C; one cup contains 60 per cent of your recommended daily intake. Vitamin C is a potent antioxidant and helps support immune function and wound healing. Beet greens also contain beta-carotene, which converts to vitamin A and aids healthy eyesight and gums. Beet greens are ideal for pre-pregnancy diets, as they are a rich source of folate and iron.

Kefir

Kefir is a fermented milk drink, considered a probiotic food. It contains more than 30 beneficial bacteria. Including kefir in your diet will help promote a healthy balance of intestinal flora, which will improve digestion, boost immune health and help to produce vitamins B12 and K.

Kefir also provides plenty of calcium and magnesium, to look after your nervous system, and vitamin A and D, to support immune function. Kefir is a great source of protein and is rich in the amino acid tryptophan, which is known for its calming effect and sleep support. Kefir is best drunk on its own or added to smoothies. It is available from health-food stores.

LSA

LSA, made from ground linseeds, sunflower seeds and almonds, is an easy, extremely versatile way to add extra nutrients to meals. LSA is rich in protein, which helps to keep your blood-sugar levels balanced and curb sugar cravings. LSA will provide you with a good dose of healthy omega-3 fats to promote a healthy heart and brain function, and it contains important minerals such as calcium, zinc and magnesium. Try adding a spoonful of LSA to muesli or other breakfast cereals, smoothies, yoghurt, rice dishes or muffin or cookie mixtures.

The Mother Food...Quinoa

A complete protein and fantastic wheat-free alternative, the demand for quinoa has risen sharply in recent years. Nutritionist Jo Lewin shares recipes, cooking tips and the nutritional highlights of this fashionable grain-like crop...

An introduction to quinoa

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.

Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually in the same family as beets, chard and spinach.

Nutritional highlights...

The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side). 

Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their diets. 

Research 

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat. 

As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option. 

8 Health Benefits of Quinoa:

1. High quality protein with the nine essential amino acids, the protein balance is similar to milk. At 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent).

2. Great source of riboflavin. Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.

3. Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient powerfood.

4. Antiseptic. The saponins from quinoa are used to promote healing of skin injuries in South America. 

5. Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats). 

6. Gluten-free. Since it is not not related to wheat, or even a grain, it is gluten-free. 

7. Alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains. 

8. Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.

Ensure there are no tears or holes in the packet of quinoa you are buying as moisture can affect the freshness of the grain. Store in an airtight container and keep it in a cool, dry place where it can last for several months. 

Safety

When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and running them under cold water. Once you have rinsed it well, it can be cooked like rice. It will expand to several times the original size during cooking. 

Ethical considerations

Quinoa has generated much debate in recent years. Since experiencing a rapid increase in demand, the domestic cost of production has also risen sharply, with the local Andean population unable to afford it and imported junk food being more budget-friendly. Land that once grew a multitude of diverse crops are now dedicated quinoa fields. Our well intentioned health goals may unwittingly be driving unfavorable conditions for local growers.

Seaweeds, The Popular Sea Veggie !

Seaweeds are one of nature's true wonder foods! They are one of the most nutritionally dense plants on the planet and also the most abundant source of minerals in the plant kingdom as they have access to all the nutrients in the ocean. 

Being a superfood, a little goes a long way!

Benefits of Seaweeds

Blood Purifying: 

The chemical composition of seaweeds is so close to human blood plasma, that they are excellent at regulating and purifying our blood. 

High in Calcium: 
They can contain up to 10 times more calcium than milk and 8 times as much as beef. 

Alkalizing:
They help to alkalize our blood, neutralizing the over-acidic effects of our modern diet.

Have Powerful Chelating Properties: 

They offer protection from a wide array of environmental toxins, including heavy metals, pollutants and radiation by-products, by converting them to harmless salts that the body can eliminate easily.

Contain Anti-oxidants: 

Seaweeds contain lignans (naturally occurring chemical compounds) which have anti cancer properties.

Detoxifying: 

They are rich in chlorophyll (the pigment that makes some seaweeds green) which is a powerful, natural detoxifier that helps to draw out waste products.

Boost Weight loss: 
Seaweeds play a role in boosting weight loss and deterring cellulite build-up. Their naturally high concentration of iodine, helps to stimulate the thyroid gland, which is responsible for maintaining a healthy metabolism. At the same time, its' minerals act like electrolytes to break the chemical bonds that seal the fat cells, allowing trapped wastes to escape.

Seaweeds That You Can Enjoy Everyday

Nori

Nori is best known as the seaweed used to make sushi rolls. You can make your own at home, but make sure you use the untoasted nori sheets for maximum nutrient content.

Kelp

Kelp, also known as brown algae, is the most common seaweed found along the ocean shores. Due to its thick leaves it is perfect for a hot seaweed bath. It is also available in supplement form.

Dulse

Dulse is a red seaweed and can be bought either whole or as flakes. Dulse sold as flakes does not need to be soaked and can be added straight to any meal. Whole dulse is better soaked, drained of water, and sliced before adding to your dish. It is great to use as seasoning on salads, vegetables and soups.

Arame

Arame is a ‘black’ stringy looking seaweed. It needs to be soaked for a few minutes before it is added to cooking, where it will double in size. It can be added to any grain dishes, stir fries, soups, salads and curries. 

Wakame

A deep green seaweed, wakame is sold fresh or dehydrated. It tastes best when hydrated in water for a few minutes before being used. Sprinkle in soups, stocks, stews, stir fries or savory dishes.

Kombu

Used in Japan for centuries as a mineral rich flavour enhancer. Add a strip of kombu when cooking beans to make them more digestible and to reduce gas. Add a strip of kombu to your sprouts when soaking them to allow them to soak up the minerals.

When sourcing or buying seaweed, choose certified organic brands where possible. Seaweeds will absorb the properties of the water in which they are grown, so you want to ensure that they have been grown and harvested in unpolluted waters that are pure, and free from harmful chemicals.

Tomato, Cooked or Raw, & Lycopene

According to the National Cancer Institute, one out of every six American men develops prostate cancer in his lifetime. In 1995, a study by Dr. Edward Giovannucci and colleagues at Harvard University found that men who consumed tomatoes or tomato products developed fewer cases of prostate cancer. Since then, researchers have sought to identify the component in tomatoes that provides this and other benefits.

Tomato Nutrients

Tomatoes contain significant amounts of vitamin E, fiber, antioxidant polyphenols, potassium and folate. Most tomato and prostate cancer research focuses on lycopene, the red pigment of tomatoes. The lycopene content of tomato products varies widely depending upon variety, ripeness of the fruit and processing methods, making it difficult to make dietary recommendations.

Lycopene in Foods

According to Harvard Medical School, one slice of raw tomato contains approximately 515 micrograms lycopene, while 2 tablespoons of tomato paste contains 13,800 micrograms of lycopene. That means tomato paste contains many times more lycopene than raw tomatoes. Because most research attributes the anticancer properties of tomatoes to lycopene, tomato paste appears to be the better source.

Lycopene Concentration

The higher water content of raw tomatoes reduces total lycopene concentration. Raw tomatoes contain approximately 94.5 percent water by weight, according to the USDA Nutrient Database. The processing of tomatoes to form tomato paste causes water loss, so lycopene becomes more concentrated.

Lycopene Structure

The structure of lycopene determines how much the body absorbs. Two primary forms of lycopene exist: a straight line -- the all-trans form -- and a chain with kinks -- the cis-isomer form. Processing of tomatoes to form tomato paste increases the amount of cis-lycopene. The smaller structure of the cis-lycopene isomer allows for easier absorption in the small intestine compared to all-trans lycopene. This means that when you eat tomato paste, more of the kinked form of lycopene accumulates in the body compared to its straight counterpart.

How Much Green Tea Should You Drink to Lose Weight?

Green tea alone does not cause weight loss -- only creating a calorie deficit can do that. According to an article published in the “Journal for Nurse Practitioners" in 2010, however, green tea can aid in weight-loss efforts by reducing appetite and boosting metabolism. Studies have not established an exact daily dose of green tea that will best support weight loss. You should drink at least 2 to 3 cups a day while staying under the upper limits of recommended caffeine intake.

Caffeine Intake
The caffeine found in green tea is partly responsible for its weight-loss effects. Caffeine is not without side effects, and too much can cause toxicity. A “Journal for Nurse Practitioners" article warned of the potential for people to abuse supplements that contain caffeine. Green tea contains about 25 milligrams of caffeine per 8 ounces. The upper limit of caffeine intake for healthy adults to avoid harmful effects is 300 to 400 milligrams daily. This limit may be different if you have a health condition, so it's important to speak with your doctor. Pregnant women should have no more than 200 milligrams of caffeine daily.

Avoiding Caffeine Toxicity
To stay within the upper limit of caffeine intake, do not exceed 12 to 16 8-ounce cups of green tea daily. Keep in mind that the strength at which tea is brewed affects its caffeine content. Using one tea bag counts as one cup of tea. If you desire stronger tea, count each tea bag used as an additional cup toward the upper limit.

Sufficient Doses of Polyphenols
The University of Maryland Medical Center recommends drinking 2 to 3 cups of green tea daily to get a sufficient dose of its health-promoting active ingredients. This includes 240 to 320 milligrams of polyphenols. These plant compounds are antioxidants, which means they protect cells from damage. They also may also increase your metabolism. A review and meta-analysis of studies on green tea's effects on weight loss, published in "Nutrición Hospitalaria" in 2014, concluded green tea does reduce fat mass slightly. You can't rely on green tea alone to lose weight, but it can aid in your overall efforts.

Side Effects and Precautions
Side effects of caffeine include increased heart rate, insomnia, nausea and vomiting, frequent urination, tremors, anxiety and depression. Consult with your doctor before drinking green tea if you have a medical condition. If you suffer from heart, kidney or liver problems, high blood pressure, diabetes, anemia, glaucoma, osteoporosis or anxiety, avoid drinking green tea. Green tea also interacts with certain medications, so talk with your doctor before drinking it if you're taking any medications. Birth control pills, blood thinners and others are known to interact with green tea.

source : www.livestrong.com