5-Minute Breakfasts That Are Actually Healthy

Photo: Travis Rathbone

If your idea of a grab-and-go breakfast is a bowl of cereal or a granola bar, prepare to have your mind blown. You can make a pretty impressive morning meal that’s actually good for you in five minutes or less. Still skeptical? Check out these tasty, time-saving recipes—all under 400 calories! 

Peanut Butter- Strawberry Wrap

ingredients
1 whole wheat tortilla (8")
2 tablespoons natural unsalted crunchy peanut butter
0,5 cup sliced strawberriesdirections

Directions
1.Lay the tortilla on a work surface. Spread with the peanut butter. Cover with the strawberries. Roll into a tube. Slice on the diagonal into the desired number of pieces.

Serving Suggestions

MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 cup 1% milk (102). Total meal: 434 calories

Recipe Notes

MAKE IT A TEAM EFFORT Spreading peanut butter evenly can be a real challenge for young cooks. Help them out by warming the peanut butter and tortilla in the microwave for 15 seconds or so and letting them spread with the back of a spoon.

CALORIES 299,7 CAL

Raspberry Yogurt Parfait

SERVES: 1
Ingredients
0,5 C fresh red raspberries
1 tsp fresh lemon juice
8 oz low fat vanilla yogurt

Directions

1.Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.

CALORIES 226 CAL

Ricotta Swirl 

SERVES: 1
With 29 grams of protein, this bowl will keep your tummy quiet all morning.

Ingredients
1 cup part-skim ricotta cheese
1 tsp honey
0,5 cup chopped papaya
0,5 tsp flaxseeds


Directions
1.Stir ricotta with honey, then top with papaya and flaxseeds.

CALORIES 395,8 CAL

3- Minute Meal No Batter! No Batter! Blueberry and Peanut Butter Pancake 

SERVES: 1

Spike your brain with a morning hit of omega-3s by using omega3-enriched peanut butter. Wash it down with a glass of fat-free milk. That adds 86 calories and 8 grams of protein

Ingredients
1 frozen whole-wheat pancake
2 tablespoons omega-3-enriched peanut butter
1 tablespoon blueberry preserves or a handful of blueberries
1 tablespoon crushed walnuts


Directions
1.Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco and you won't even need a knife and fork.

CALORIES 345,2 CAL

Pomegranate- Strawberry Smoothie

SERVES: 1
Brimming with good-for-you antioxidants, this breakfast beverage also travels well. Pour your smoothie in a thermos and take it with you for a midmorning or afternoon snack. Shake well to recombine before drinking.

Ingredients
0,333 cup pomegranate juice
2 teaspoons honey
0,75 cup frozen unsweetened strawberries
2 tablespoons fat-free plain yogurt
1 tablespoon flaxseed oil
4 ice cubes

Directions
1.Combine the pomegranate juice and honey in a small cup. Whisk to dissolve the honey completely.
2.Combine the strawberries, yogurt, oil, ice cubes, and pomegranate mixture in a blender. Process for 1 to 2 minutes, or until thick and smooth. Pour into a glass.

CALORIES 261,8 CAL

Loaded Toast 

SERVES: 1
For a slimmer morning sizzle, choose Canadian over regular bacon. It has almost double the protein and more than 40 percent less fat.

Ingredients
1 slice whole-wheat toast
2 slices Canadian bacon
1 slice Swiss cheese

Directions
1.Combine all ingredients.

CALORIES 245,5 CAL

Cherry Bomb 

SERVES: 1

Ingredients
0,75 cup frozen cherries
1 kiwi, peeled and quartered
0,25 cup orange juice
0,5 cup coconut water
0,75 tsp agave nectar
3 ice cubes

Directions

1.Blend 3/4 cup frozen cherries; 1 kiwi, peeled and quartered; 1/4 cup orange juice; 1/2 cup coconut water; 3/4 tsp agave nectar; and 3 ice cubes.

CALORIES 284,9 CAL

Sweet Treat Yogurt Parfait

SERVES: 1
Ingredients
1 (5.3 oz) container fat-free Greek-style yogurt
1 C blueberries
0,5 C low-fat store-bought granola
2 tsp honey


Directions
1.In a bowl, layer 1 (5.3 oz) container fat-free Greek-style yogurt with 1 c blueberries and 1/2 c low-fat store-bought granola. Drizzle with 2 tsp honey

CALORIES 449,8 CAL

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8 Super foods For Prostate Health

A diet that is good for your heart is also good for your prostate, which means an Asian or a Mediterranean approach to eating like lots of fruits and veggies, easy on the red meats and eating foods with good fats. To maintain your prostate health check some of the most useful foods below.

Brazil nuts
Of all the different types of nuts, these South America’s natives are a rich source of selenium that is important for prostate health. In fact, just an ounce of Brazil nuts can contain as much as 10 times the RDA for selenium. Studies have shown that selenium intake is associated with a reduced risk of prostate cancer. The Brazil nuts are also a very good source of zinc, one more mineral that plays an important role in maintaining a healthy prostate. The high saturated fat content of these nuts suggests limiting your consumption to just a few ounces per week, but as they are such a super food when it comes to selenium, that is all you need to help promote prostate health.

Broccoli
It contains high amounts of the phytonutrients sulforaphane and the indoles, both having anticancer properties. One study published discovered that indole carbinol, which occurs naturally in broccoli suppressed the growth of prostate cancer cells and inhibited the production of prostate specific antigen. Investigators found that eating broccoli more than once a week can reduce the likelihood of developing stage III and IV prostate cancer by 40 percent. If the vegetable is cooked longer than five minutes, its anticancer abilities fade. Before cooking cut the florets into pieces and let them sit for about 5 minutes. This allows cancer preventing elements to form before cooking, because heat denatures the enzyme which causes the process to occur. To boost the healthful value of broccoli, add virgin olive oil, fresh garlic and cayenne.

Green tea
The powers of green tea are attributed to antioxidant compounds called catechins, which has been shown to destroy certain viruses and bacteria, boost immunity and fight prostate cancer. Research has shown that green tea polyphenols can significantly lower the levels of biomarkers for prostate cancer. Green tea catechins also may help men who have pre cancerous prostate lesions, which alert a high risk of developing prostate cancer. Studies show that men who drink at least 3 cups of green tea a day have a reduced risk of prostate cancer. Experts have found that compounds of green tea interfere with the activity of an enzyme having a role in initiating prostate cancer. These compounds also prompt prostate cancer cells to destroy. Catechins help to repair damaged DNA that can otherwise trigger cancer growth.

Mushrooms
Asian mushrooms contain lentinan, a type of ß glucan that has demonstrated anticancer properties. Asian mushrooms also contain a potent antioxidant called ergothioneine. Its forte is exerting potent antioxidant properties to protect the cells throughout the body, including the prostate. One research recently found that ergothioneine provides protection to cells from damage associated with toxins and other substances.

Pomegranates
In particular, pomegranates are rich in antioxidants and a phytonutrient called ellagitannin that is especially helpful in promoting prostate health. Studies show that pomegranate extracts can slow the production of prostate cancer cells and prompt the cells to destroy themselves. In other research, ellagitannins have shown that they can interfere with the growth of new blood vessels- important f for nourishing prostate tumors. Although pomegranate itself can be a challenge to eat, pomegranate juice is readily available as a popular choice.

Pumpkin Seeds
Pumpkin seeds offer some unique health benefits for the prostate, especially for those who have benign hypertrophy of prostate. The pumpkin seeds’ oil help prevent the hormones from triggering multiplication of prostate cells. This oil also contains carotenoids and omega fatty acids. Studies show that men who have high levels of carotenoids in the diet have a reduced risk of prostate enlargement. Another nutrient found in pumpkin seeds is zinc, which is also associated with prostate health. A recent study suggests that zinc protects against the development of prostate cancer.

Salmon
Omega fatty acids are an important nutrient for supporting prostate health and a nutritious way to get these fatty acids is with salmon. Studies have found that omega-3 fatty acids in fish slow development of prostate tumor and progression in men who already have the issue. Study results reported that eating salmon at least once per week might reduce a risk of developing advanced prostate cancer even if it is genetically predisposed. One question about salmon is whether to buy farmed or wild fish. Research shows that wild salmon is a healthier choice.

Tomatoes
Tomatoes are a source of lycopene. It is a potent antioxidant that has proven itself in studies to have properties that enhance prostate health. Tomatoes’ antioxidant potency increases when they are processed. Thus tomato paste, soup, sauce or juice offers more antioxidant protection for the prostate than do fresh ones. The results of many studies show that processed tomato products really enhance prostate health. Researchers say that just a serving of tomato product every day can protect against the DNA damage that sets the stage for prostate cancer. Tomatoes are also helpful for managing benign prostatic hypertrophy.

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14 Benefits of Eating Kiwi {MUST READ}

People are attracted to this fruit because of its blinding green color and exotic taste. But, the real value of kiwi fruit comes from its health benefits. Read the health benefits of eating kiwi and take this amazing power food in your diet.

Kiwi helps digestions with enzymesRaw kiwi contains actinidain. This is an enzyme, which dissolves protein and can help digest a meal much like the bromelain in pineapple or papain in papaya.

Kiwi helps manage blood pressureIts high level of potassium helps keep your electrolytes in balance by counteracting the effects of sodium.

Kiwi protects from DNA damageOne study showed that the unique combination of antioxidants in this fruit helps protect the cell DNA from oxidative damage. Some experts add kiwi might help prevent cancer.

Kiwi boosts immune systemIts high vitamin C content along with other antioxidant compounds has been proven to boost the immunity.

Kiwi can be smart carbohydrate for weight lossIts low glycemic index and high fiber content is a result that kiwi does not create a strong insulin rush like other fruits with high glucose contents. So the body does not respond by storing fat.

Kiwi improves digestive health
Kiwi is a great source of fiber. It prevents constipation and diarrhea as well as other intestinal problems.

Kiwi helps clean out toxins from the body
Kiwi’s fuzzy fiber helps bind and move toxins from the intestinal tract.

Kiwi helps fight heart disease
Eating two-three kiwis a day has been shown to reduce the potential of blood clotting by 19% and reduce triglycerides by 16%. Many people take aspirin to reduce blood clotting, but this drug causes various side effects including inflammation and intestinal bleeding. Kiwi fruit has the same anti clotting effect without any side effects, additionally health benefits.

Kiwi is suitable for diabetics
It is in the low category for glycemic index, meaning it does not raise blood sugar rapidly. Kiwi has a glycemic load of four that means this fruit is safe for diabetics.

Kiwi can protect against macular degeneration
Macular degeneration is the main cause of vision loss in older age group. One study showed that eating three or more serving of kiwi per day decreases macular degeneration by 35%. This is thought to be associated with the high levels of lutein and zeaxanthin found in kiwi, both of which are natural chemicals also found in the human eye.

Kiwi creates alkaline balance
Kiwi is in the list of most alkaline fruits’ category, meaning it has a rich supply of minerals to replace the excess of acidic foods most people consume.

Kiwi is great for the skin
It is a good source of vitamin E well known antioxidant which protects skin from degeneration.

Exotic Taste and Look for Food Variety
Kiwi looks and tastes great. Children often love it because kiwi is so different from most fruits
For nutritional balance it is always good to eat a variety of diet. Each food has its own unique power and quality. The trouble with most people’s diet is that they eat very limited number of foods. It increases your chances of not getting enough of important nutrients.

Kiwi is naturally organic
This fruit is on the list of foods that are generally safe from a lot of pesticides. For 2011 it came in with the top ten safest foods. While supporting organic is always good matter of principle, it is also good to know whether there is a big danger if organic is not available or viable for you.

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8 Ways To Make Your Hot Beverages Healthier

Coffee is packed with healthy antioxidants on its own, but it is rarely the health drink it could be thanks to the ways most people modify it, think about GMO pumpkin latte. The same is true for tea. Here are some easy ways to make your tea or coffee a whole lot healthier.

Choose organic tea or coffee 
Both crops occur to be heavily sprayed with pesticides, sometimes ones that are banned in one country but legal in other ones where these crops are grown. So you might be getting more than just tea or coffee when you select anything but organic.

Choose honest trade for a healthy conscience
Coffee is huge business. According to the experts it is the number two most widely traded good after oil. As such its growth and harvesting is subjected to a wide range of exploitive labor conditions, including child labor in several countries.

Skip the sugar
Or if you cannot do it, select a sweetener like organic coconut sugar that has fewer grams of sugar, about three grams, than brown or white sugar with four grams.  It does not sound like a big difference but over time that means you will have cut your sugar consumption by 30 percent without almost any effort. Coconut sugar contains natural minerals like chromium, which aid sugar metabolism in the body.

Pass on the flavor syrups
Most syrups are made with high fructose corn syrup that has been linked to weight gain and obesity. They also contain preservatives and artificial flavors like sodium benzoate or potassium sorbate. The second one has been shown in human studies to be both mutagenic and genotoxic. This means it damages the genetic material and causes mutations linked to disease. Meanwhile sodium benzoate converts to the carcinogen benzene in the cells.

Choose sayonara instead of sugar-free syrups and artificial sweeteners
If you are thinking that you are safe because you only use artificial sweeteners and sugar free syrups, think twice. Usually not only do these syrups contain the mentioned preservatives, they also definitely contain one of the following synthetic sweeteners: amino sweet, sweet’n low or splenda. Contrary to what the manufacturers claim, Splenda also known as sucralose was shown by one university scientists to increase body weight, as it is absorbed by fat cells, and reduce beneficial gut flora by 52 percent. It further contributes to inflammatory illnesses and weight gain. Sweet’n Low known as saccharin is a coal tar derivative that has been linked to breathing problems, skin eruptions, headaches and diarrhea. Amino sweet is the new name for the aspartame which has been linked to an enormous list of health problems such as headaches and migraines, brain tumors, joint pain, depression, chronic fatigue and even more.

Skip the whip
Using whipped cream with your coffee adds about hundred calories to each drink. That is an extra 35,500 calories a year if you only drink one per day.

Pick milk alternatives over cow‘s milk
If you are going to add milk to your coffee, it is best to pick almond, rice, organic soy milk, as other soy is genetically modified. Cow’s milk is not the health option the dairy bureaus would have people believe it is.

Forego the coffee whitener
It is made from trans fats and corn syrup solids that are almost always genetically modified. The companies are not required to report the trans fats because the serving size is small but it is a great amount of trans fats when you drink this stuff a few times a day or even every day.

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7 Reasons You Should Stop Eating Hot Dogs

Do you love the smoky bite of a hot dog mounded with tangy and sweet toppings and the delicate, salty balance of bun with the meat? Your body does not. Why? Check all the bad news below and you won’t even think about hot dogs.

A huge impact on your intake of fat

While hot dog is not exactly a nutritionist’s favorite food, it can shine as the calorie gainer of the barbecue. When you eat a hot dog with an average white-bread bun, you add 100+ calories to your belly fat.

A huge impact on your intake of sodium

You can’t be a huge fan of the buckets of sodium and oozing fat almost every hot dog contains. A healthy hot dog is not even possible because not only your waist line expansions after eating one but also extra amount of sodium are loaded in your body which is an extra problem too.

Big fat hot dogs

Steer clear of jumbo, stadium and bun length dogs that can be almost double the size of a regular dog and have more of everything including sodium fat and calories. For instance, some kinds of big fat hot dogs have 245 calories, 9 grams of saturated fat, which is 37% of the daily recommended value, and 660 mg of sodium a 28 % of the daily recommended dose. Always watch out for saturated fat. Some bruisers manage to pack a solid 10 grams of artery scarring saturated fat into each link about 45% of the daily recommended limit. The dog that weighs in at 75 gram is 55% bigger than the classic turkey hot dog at 40 grams.

Salty hot dogs

If you think opting for a chicken or turkey dog is going to cut the fat, you are usually right but watch out. Sodium is often added in place of fat. For example, turkey franks have just 2.0 grams of saturated fat and 99 calories, but they have 500 mg of sodium. And the chicken frank packs a slug melting 600 mg of sodium into each hot dog that is about a quarter to a third of the daily dose and that is before you add the bun and toppings.

Added nitrates

Hot dogs definitely have to be salty bombs to taste great. Sodium nitrite or nitrate is an additive found in most if not all hot dogs to help extend shelf life. Sodium nitrates are linked by some experts to increased cancer risk.

Most hot dogs are not organic

It is very difficult to find such hot dogs that are made from organically raised animals and not treated with antibiotics or hormones. Plus they are filled with the nitrites and nitrates.

Avoid eating hot dog during pregnancy

This food is prone to listeria monocytogenes, a bacterium which causes listeriosis. This condition might result in stillbirth, miscarriage, or other serious health problems.

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5 Colorful Foods That Prevent Cancer

 

Diet is a very important tool in cancer fighting. Color is one of the best indicators of a food’s health benefits. Foods of any color group have properties that fight against specific types of cancers. When you eat all the colors, you are avoiding far more disease-combating vitamins and nutrients into your meal. Learn which foods to fit into your diet today.

Red foods

They fight pancreatic and ovarian cancers. Tomatoes have been shown to protect against ovarian cancer in a study of 15,000 women. Eating a half cup of tomatoes four or more times a week may reduce your risk of ovarian cancer by up to 50%.  Another study connected eating tomatoes to a reduced risk of pancreatic cancer. The pancreatic protective factor can be linked to lycopene. It is richly abundant in tomatoes and other foods like red peppers and red berries. Try to eat a serving of these red foods at least once during your day.

Orange foods

They fight stomach and ovarian cancers. ß carotene, responsible for the orange color in sweet potatoes, pumpkins, carrots and squash has been shown to have anti carcinogenic effects on stomach cancer by promoting cancer cell destruction. Caffeic acid, an organic compound found in carrots and sweet potatoes, has been shown to slow down breast cancer growth and even promote cell death as well. Eat these orange foods at least three times a week.

Yellow foods

They fight esophageal and stomach cancers. Citrus fruits such as grapefruit, lemons, tangerines and papaya are rich in C vitamin, a powerful antioxidant which has been proved to be protective against almost all cancers, especially mouth, throat and stomach cancers, and colon as well. These foods are also rich in flavonoids that inhibit tumor cell growth and detoxify against harmful substances. Add these fruits to your meal at least twice a day.

Green foods

They fight lung, breast and ovarian cancers. There is strong evidence which suggests eating cruciferous vegetables such as endive, kale, bok choy, broccoli, cauliflower and cabbage, is linked with a lower risk of lung, breast, ovarian, stomach and colorectal, cancers. These vegetables are rich in glucosinolates, a compound that protects against cancer growth and even development. They are also rich in the vitamin K which is needed to help prevent diabetes that will reduce your risk of pancreatic cancer. Eat these foods at least once a day to help cut your cancer risk.

Neutral colored foods

They fight ovarian, stomach and colon cancers. Think mushrooms, garlic, onions, shallots and chives (which belong to the onion family). This group of foods belongs to the allium veggie category. They have been connected to lower levels of stomach cancer. The active compound of garlic- allicin has antioxidant and antimicrobial effects. Allicin is released while chopping garlic, crushing or chewing. To boost your benefit, wait about ten minutes before cooking garlic to allow forming of the allicin. The polyphenols found in onions have anti cancer properties on cell lines of colon cancer. Onion also contains natural cancer fighters like anthocyanin, apigenin, quercetin and myricetin. Women who frequently consume these foods are found to have lower rates of ovarian cancer. Mushrooms are high in D vitamin that also helps reduce ovarian cancer risk. Add them to your diet at least two times a day.

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5 Foods Against Headaches

Headaches are one of the most common complaints, with 70 million people suffering from chronic ones. But when pain strikes, you are not always able to take a pill or turn down the lights. There is an easier and more natural way to get relief such as food. Here are revealed the most common headaches and the foods that help prevent and even treat them.

Migraines

With the power to stop you in your actions, migraines often hurt on one side of the head and can also make you sensitive to light or feel nauseated. Research has shown that vitamin B2 or riboflavin helps to reduce the incidence of migraines by up to 48%. Riboflavin improves energy metabolism of your brain and its muscle cells, protecting and helping them maintain energy. Seek for about 401 mg a day in foods like quinoa, crimini mushrooms, asparagus and even a glass of low fat milk, which is about 32% of the recommended daily allowance.

Hormonal

Hormonal headaches are usually on one side of your head just like migraines. Estrogen is thought to be the main reason why females have more migraines than males that is why women seem to have headaches during or right before the periods of dropping estrogen levels. Magnesium is very helpful if you are prone to monthly headaches, and after getting overexcited calming nerves. Try getting 455 mg of magnesium a day from foods like Swiss chard and spinach, which give you almost 42% of your daily need. Other good sources are bananas, sweet potatoes, sesame seeds and sunflower seeds.

Tension

If you ever feel like a tight band is squeezing your head, it is probably a stress related headache from the muscles in your neck and behind your temples tensing. CoenzymeQ10 is a main source of energy production in your body and is important for healthy blood vessels. As a powerful antioxidant, it supports your mitochondria, which are sometimes involved in head pain. It also can protect your body from free radicals induced by stress as well as your cells. Aim for 101 mg 3 times a day. You can choose eggs, tuna or mackerel, cauliflower and broccoli, or for an extra boost take some supplement.

Cold or flu

When you are sick, your body loses essential salts and water, making it easy to become dehydrated. Dehydration is one of the main triggers for headaches. Have one to two servings of water rich fruit like grapefruit, watermelon, cantaloupe, strawberries and pineapples with at least one meal per day. And what is most important, stay hydrated.

Herbal tea eases headaches

For centuries ligusticum has been a traditional Chinese remedy for agonizing migraines. The usual dosage is 350 to 499 mg daily, or it can be taken as tea, two or three cups a day. You can find ligusticum online, in food stores and at the acupuncturists’ offices or Chinese herbalists. A natural anti inflammatory-ginger has been used for thousands of years by the Chinese to cure pain. To make ginger tea, you should cut up the root, boil it for ten minutes, then strain the water and drink as tea; or, use bags of ginger tea available in health food stores. Plum, mint and green tea help release tension. Boil five dried plums, one tbsp of green tea and two tbsp of mint in four cups of water for 10 minutes. Drink three cups a day until the headache reliefs.

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Raw vs. cooked – which veggies?

Have you always wondered how to prepare vegetables in order to maximize their nutritional content? There’s no easy answer, since some produce most nutrients cooked, while other kinds do not need heat to bring out the best of them. Here is how to get the most from the farmers’ picks.

Onions

Just slice and eat them raw. You get less of the phytonutrient allicin, a hunger busting ingredient when you cook onions. On the other hand, they contain a flavonoid known as quercetin. It has anti inflammatory properties. Total amount of flavonoids can be increased by cooking. Yellow and red onions have more flavonoids than white ones. Sauté or bake onions for five minutes; any longer and the onion will begin to lose nutrients.

Broccoli

Eat it raw. Heating deactivates myrosinase, an enzyme that helps cleanse your liver of carcinogens. Broccoli or other cruciferous veggies, such as cabbage, cauliflower, kale and Brussels sprouts are good examples of vegetables which should be eaten both cooked and raw. Raw broccoli contains an enzyme called myrosinase which breaks down into sulforaphane, a compound helping to prevent cancer and stomach ulcers. Cooking damages myrosinase. On the other hand, cooking forms the compound indole in cruciferous veggies. It is a phytonutrient that fights precancerous cells before they turn malignant.

Beets

Eat them raw. Beets lose more than 30 percent of their foliate while cooking. Eating them raw will store this brain compound.

Mushrooms

Eat them cooked. Whether you heat, sauté, boil, roast or grill them, more muscle-building potassium will be brought out.

Red peppers

Eat them raw. Their vitamin C breaks down while roasting, frying, or grilling above 370 degrees. Red peppers are high in vitamin C that is nutrient soluble in water. By boiling or cooking red peppers, the vitamins dissolve in the water. It is best to eat red peppers raw.

Spinach

Eat it cooked. Have spinach cooked and you will absorb more iron, calcium and magnesium. Though raw spinach is still good, cooking makes it easier for your body to absorb the calcium it contains. Calcium is essential for teeth and bone strength, so make sure you get the most out of the spinach. Steam your spinach rather than boiling it to avoid losing nutrients.

Tomatoes

Eat them cooked. Are you surprised? When you eat cooked tomatoes, your body absorbs more cancer fighting lycopene. Tomatoes contain lycopene, an antioxidant linked to the prevention of cancer and other chronic diseases. Researchers have found that lycopene molecules change tomatoes’ shape, which makes them more usable by the body. The amount of lycopene in tomatoes is higher and it is better absorbed by the body after cooking with a little oil, and particularly processing, rather than eaten fresh or raw.

Carrots

Raw carrots supply polyphenols, chemicals with antioxidant properties thought to reduce the risk of cancer and heart disease. Boiling carrots destroys all the polyphenols as well as cooking, which breaks down the vitamin C found in carrots. This vitamin is easily degraded when exposed to heat. It is said that cooked carrots supply more of the antioxidant ß-carotene than raw ones. Your body converts this antioxidant to vitamin A.

Garlic

Cooking makes the herb garlic less potent because heat reduces the amount of healthy allicin, so it is best to add your garlic just before you finish cooking rather than at the start. Garlic contains chemicals that relax your blood vessels, helping to protect you from heart attack. Cooking garlic reduces the amount of these vital chemicals, so it is better to enjoy garlic raw.

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5 Essential Nutrients That Every Vegetarian Should Know

When you pass on a more vegetarian way of eating it is important to educate yourself about the nutrients your body will need on a daily basis.

Protein

A vital part of any diet, the average daily intake for women is 50 grams and for men 60 grams, which you can easily consume in the form of: Beans, lentils, legumes and peas; Fermented soy products in the form of tempeh, miso and natto; Free range eggs; Raw milk, cheese and yogurt; nuts and seeds, which benefit from soaking in water or sprouting first; Non dairy nut and seed milks.

Remember to avoid if possible pseudo meats and other pretend protein foods, as they are highly processed ones with a list of ingredients as long as your arm. Phytic acid remaining in these soy products greatly inhibits iron and zinc absorption; test animals fed soy protein isolate develop organs enlargement, particularly the thyroid gland and pancreas, and increased deposition of fatty acids in the liver.

Iron and Zink

Healthy and strong blood requires proper amounts of iron and a vegetarian diet can provide plenty. Average daily intake for woman 20-50 years is 19 mg, a woman 50+ years is 9 mg and adult male is 7 mg.

Because the human body does not store zinc, it is important to obtain it from the food you eat. Zinc is responsible for immune function, cellular metabolism, wound healing, cell division, and protein and DNA synthesis. The average daily intake for adult women is 7 mg and for men is 10 mg. The great sources for zinc and iron are: Green leafy veggies such as cabbage, kale, spinach, collards and broccoli; Nuts, seeds like cashews and almonds; Cooked and sprouted form of beans, lentils, legumes and peas. Raw and dried fruits: apricots, raisins and dates; Date syrup and molasses; Whole grains and whole grain flours.

Calcium

In a nutshell, your body needs calcium to maintain strong teeth and bones, and for your nervous system to function properly. The average daily intake for adults is 1001-1199 mg and can be found in a variety of foods, such as: Dark greens: Chinese cabbage, broccoli and kale; Sea veggies: wakame, arame, dulse, hijiki, and kelp; Dairy products.

Vitamin B 12

Vegetarians and vegans who do not eat dairy or eggs will need to take this essential nutrient in the form of a B complex supplement, which includes the average daily intake for B12 of 1.6 microgram for adults. Shitake mushrooms, fermented soy, sea veggies and algae contain something similar to B12, but it does not work in your body in the same way as B12 from animal sources. Some nutritional yeast food products are loaded with Vitamin B12.

Essential fatty acids

The body needs quality fats to help absorb vitamins that are fat soluble such as A, D, E and K, to provide energy, regulate cholesterol, maintain heart health and a lot of other important functions. Saturated fats from animal sources are limited in a vegetarian diet, but trans and hydrogenated fats in baked goods and chips should be avoided for their harmful health effects. Recommended daily intake for omega fatty acids is one- two tbsp. The foods you should eat to get plenty of essential fatty acids are: olive oil; sesame oil; raw and clarified butter; coconut oil: a saturated vegetable oil that has proven to be beneficial in the diet and omega-3 oils like walnut, flax and hemp oils.

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