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When it comes to nutritional value, raisins are considered number 1 dried fruits all over the world…
Looking for a healthy food that can satisfy your craving for a snack? Try raisins! Not only do they serve as a snack but also give you countless health benefits. These tiny dry fruits are packed with tremendous amount of energy to keep you going throughout the day. Only a dozen can do the magic.
You may find raisins in many deserts, cookies and chocolates, but above all they can be consumed as a natural candy! So say NO to jelly beans and give your child raisins to eat.When it comes to nutritional value, raisins are considered number 1 dried fruits all over the world. The ancient Israelites used raisins for the settlement of their debts.
How are these candies produced? They are a dried form of grapes obtained either by the heat of the sun or just by heating in an oven. During the heating process the fructose contents present in the grapes begin to concentrate and what we get as an end product are Raisins. These natural candies do not upset your sugar levels the way HFCS (high fructose corn syrup) does. Their 70% pure fructose contents are easily digestible as compared to HFCS and sugar cane.
When it comes to nutritional value, raisins are considered number 1 dried fruits all over the world
The nutrients found in grapes include phosphorus, calcium, magnesium, copper, zinc, iron, fluoride, potassium, folate, niacin, coline, Vitamin B6, C and K and riboflavin.
So we are just getting started with its health benefits. Here we go!
Promotes oral health
Unlike sweet candies that stick to your teeth and cause cavities, raisins are good for your oral health. The phtyonutrient present in raisins also known as oleanolic acid destroys the cavity causing bacteria and as a result promotes good oral health.
Prevents Anemia
Iron deficiency can cause fatigue, weakness, disrupt immune system and can even cause depression. Raisins are extremely beneficial for anemic patients because of their high iron contents. The other important nutrients required for blood formation and red cell formation such as vitamin-B complex and copper are also found in raisins. A cup of raisins can provide you with 6mg of iron that makes 17% of your daily iron requirement.
Promotes Bone Health
Osteoporosis is a common problem now a days. An essential mineral called Boron found in raisins is helpful in its prevention. How does boron work? For the proper absorption of essential minerals such as calcium, phosphorus and magnesium boron can be of great help. Boron also helps to regulate testosterone and estrogen levels in the body.
Neutralizes Acidity
Too much acidity or toxicity of the blood causes a state called Acidosis, which may cause other problems such as arthritis, skin disease, heart disease and cancer. The two well known antacids called magnesium and potassium are very helpful in neutralizing the acids in the body that cause acidosis.
High in Dietary Fiber
People who have a fiber rich diet are at a lower risk of colorectal cancer. One tablespoon of raisins can give you 1 gram of dietary fiber. This is the reason why they are considered as the best source of fiber. The health promoting tartaric acid found in raisins works with the fiber to maintain a healthy digestive system. When raisins are ingested, the fiber absorbs water and makes the raisins swell. This is how raisins work to relieve constipation.
Good for healthy Eyesight
Did you know that consuming raisins daily may protect you from blindness in the old age? It prevents macular degeneration with the help of anti-oxidants found in them. The polyphenols are also very helpful in destroying the harmful free radicals and therefore protects from eye disease.
Raisin as an Anti-cholesterol component
Raisins have zero cholesterol. That’s not it, they also contain anti-cholesterol components that reduces the bad cholesterol in your body. The soluble fibers dispose of the bad cholesterol from the liver. A cup of raisins can give you 4g of these soluble fibers.
The anti-oxidants called polyphenols also help to suppress the cholesterol absorbing enzymes in the body.
Food for your brain
The boron found in raisins also serves as a food for your brain. It is essential for the proper functioning of the brain. What else can boron do to your brain? It helps to improve concentration, enhances hand and eye coordination and sharpens memory. You can get 2.2 mg of boron from 100mg of raisins. Raisins have also been found effective in treating Alzheimer’s disease.
Control Blood Pressure
Not only raisins purify blood by eliminating toxics but they also help in the reduction of the blood pressure. The potassium is the key component in raisins that is helpful in lowering the blood pressure. High levels of sodium in the body causes blood pressure to rise, raisin also regulate the sodium levels in the body.
Raisins VS Grapes
- Half a cup of raisins can give you 250 calories whereas the same quantity of grapes would give you only about 30 calories
- An ounce of raisins can give you 3 times more antioxidants than the similar amount of grapes
How to select raisins?
The most common and best types of raisins are the purple or dark brown ones that are produced by Thompson seedless grapes. The golden raisins are made from sultana or Muscat grapes. The color of the golden ones is usually preserved with the help of sulfur. Do look for labels saying “organic” or “sulphite-free” on the packed raisins as they are the healthiest option.
Source: http://myhealthlist.net
Health Benefits of Guava
What is it about the guava? It comes in many types of health food products. You are told it is great for you. What is it about guava that can be so great, that can treat ailments, yet taste so good? A good look into this wonder fruit from Asia or Trinidad and Tobago will be more than convincing. Not sure? Try one: the taste itself is worth it.
Grown commonly in most Asian countries and the Caribbean islands, guava holds a unique secret that enable it to fight off illness, disease, and other body concerns that you might have. Eaten in jams, jellies, health drinks, or just plain raw, it is a great way to get healthy, and stay healthy. You might ask, what exactly does it help treat? The answer is quite more than what you might think. From simply having vitamin C to help you feel better to lypocene which might help prevent cancer, the guava is sure to please. Let us take a closer look at the Psidium Guajava, or more commonly known as the guava.
Used for the treatment of constipation, this high in dietary fiber fruit can be a good alternative to horrible laxatives and prune juice. By simply ingesting the guava, you can free your digestive tract. This can lead to numerous health benefits as well! It allows for water retention, so that when you do go, you do not get dehydrated in the process.
Perhaps the problem is not being able to go, but needing to stop. The powerful astringents found in guavas help solidify fecal matter, aiding in the relief of diarrhea and dysentery. This may definitely stop the dreaded runs. Fiber intake is known as one key necessity in being regular, and as mentioned, the guava contains plenty of it.
Scurvy you say? This fruit that is overbearing in vitamin C content, can fix the issue of lacking vitamin C. It is believed by some to contain as much as five times the amount of vitamin C that can be found in oranges!
Weighing in? Guava may not only help those who are overweight, but those who are underweight as well. The fiber, vitamins, and other essentials found in guava help ease over eating due to hunger, but also help in absorbing nutrients that you need. It’s all about metabolism, and guavas can help.
Can’t see the light? The high amount of vitamin A found in guavas may be beneficial to your eyes. It may help preserve eye sight, and improve it as well! Now isn’t that a sight for sore eyes!
Common cold and cough got you down? As mentioned, the guava contains high amounts of vitamin C and iron. Both of these can be essential in fighting common illness. The guava can help disinfect the respiratory tract, loosen a cough, and reduce that nasty mucus.
Are high blood pressure medicines to expensive? Do you worry about the horrible side-effects? Or, are you just looking for a homeopathic solution. There is good news: the guava can help. By reducing cholesterol and not allowing it to stick in one’s arteries, guava helps promote better blood flow. This allows for lower blood pressure. So put away the blood pressure cuff and eat a guava already!
Still not convinced? Is its beauty skin deep? Just in case it might be, let it work on your skin. As mentioned, the astringents in guava help tighten thing up. That also goes for skin! By simply consuming the fruit, you ingest these astringents. They help renew the skin, and roll back the clock on aging. Say goodbye to wrinkles and crow’s feet; say hello to guavas. The high amount of vitamin A and potassium found in guavas can help keep your skin radiant and glowing.
Wounds, cancer, diabetes, oh my! This is not a one trick pony. Guava contains juice that can help heal open wounds. Its lypocene may even help beat the dreaded big C, yes cancer. Its hypoglycemic property makes the guava an appealing snack for those worried about high blood sugar. Its high fiber content allows for slower absorption of sugar in the body which makes it a must for those with diabetes.
While the health benefits of guavas are great, it’s easy to forget about the great tasting option it provides for getting your necessary fruit servings a day. Next time you go to reach for an orange, consider the numerous benefits and great taste of the guava. You’ll feel better knowing that the guava’s has your back.
Source: http://myhealthlist.net
Chicken and Sun-Dried Tomato Pasta – Nutrition score per serving: 390 calories, 9g fat (4g saturated), 48g carbs, 31g protein, 2g fiber
“Good old-fashioned Italian is so flavorful, but it’s not always so great for your waistline,” says Tyson Foods executive chef Mario Valdovino. “Luckily, between the high-protein chicken and the tomatoes which contain lycopene, you can feel good eating this dish.”
Serves: 4
Ingredients:
8 ounces whole-wheat linguine pasta
1 tablespoon olive oil
12 ounces chicken breast, sliced
2 cloves garlic, minced
3 tablespoons low-sodium chicken broth
1/2 cup diced roasted red peppers
1/3 cup sun-dried tomatoes marinated in olive oil, drained
2 green onions, thinly sliced
3 tablespoons chopped fresh basil
1/4 teaspoon crushed red pepper flakes
2 tablespoons shredded Parmesan cheese
Directions:
Cook pasta according to package directions; drain. Heat olive oil in a large nonstick skillet over medium heat. Add chicken, garlic, and broth and cook about 10 minutes each side (or add prepackaged chicken strips and follow package directions). Meanwhile, place hot pasta, roasted peppers, sun-dried tomatoes, green onions, basil, and pepper flakes in a pot. Turn heat to low and toss to mix well. Add cheese and toss. Divide pasta among plates and top with chicken.
Nutrition score per serving: 390 calories, 9g fat (4g saturated), 48g carbs, 31g protein, 2g fiber
Fat No. 5 – 5 Fats That Don’t Make You Fat By Jen Broyles
Fat No. 5 – Seeds
Seeds, like nuts, contain a number of heart healthy properties. They offer beneficial fiber, omega-3 fatty acids, and protein. Seeds are also packed with health-promoting minerals such as magnesium, selenium, and zinc.
Some great seeds to include in your diet are flax seeds, chia seeds, pumpkin seeds, and sunflower seeds. Chia seeds, in particular, are considered a superfood due to their extremely high nutrient profile. They are super rich in omega-3s, even more than flax seeds. Plus, they are loaded with powerful antioxidants, fiber, magnesium, phosphorous, manganese, copper, iron, and zinc. Seeds can be enjoyed many ways. They are great in smoothies, baked goods, nutrition bars, salads, trail mix, yogurt, and other foods.
Fat No 4 – 5 Fats That Don’t Make You Fat By Jen Broyles
Fat No. 4 – Coconut Oil
Coconut products offer an array of health benefits, and coconut oil is a great oil to use for cooking, or it can be added to smoothies, oatmeal, and other dishes. Coconut oil offers antimicrobial, antibacterial and anti-cancer properties. It improves digestion, nutrient absorption and intestinal health. It provides cardiovascular benefits and helps manage Type 2 Diabetes. Coconut oil promotes kidney and liver health and supports the immune system. It also benefits metabolism, energy, and weight management.
Coconut oil had a bad reputation for a while primarily because it is composed of saturated fat, which we are told to stay away from. However, the saturated fat in coconut oil is different from that in animal products. The fatty acids in coconut oil are medium-chain triglycerides, which are easily metabolized and used as energy by the body. Research suggests that these fatty acids may boost your metabolism, promote weight loss, and increase HDL, the good, protective cholesterol in your body.
