Nutrition

5 Top Health Benefits of Apples

Apples in a basket

An apple a day really does keep the doctor — and dentist, away. Just one a day, or at least 5 a week, will help you get the full benefits of this common fruit. One apple has only 100 calories or less, 5 grams of fiber, no sodium or fat and are 5% protein. The skin contains many of the vitamins and other nutrients properties, so enjoy your apples unpeeled. more→

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Antioxidants and Cancer: How to Protect Yourself from Breast Cancer

Contributed by Julia B. Greer, MD, MPH, adapted from The Anti-Breast Cancer Cookbook.* Antioxidants are substances that may protect cells from damage caused by the unstable molecules known as free radicals. Damaging free radicals can come from many sources: sunlight, carcinogens in cigarette smoke and charred meat, chemicals such as benzene, and the heme iron found in red meat. Free radical damage to cells may lead to DNA damage, which can contribute to cancer risk. Antioxidants interact with and stabilize free radicals, thereby preventing some of the damage free radicals might cause. Examples of antioxidants include beta-carotene, lycopene, resveratrol, quercetin, anthocyanidin, vitamins C and E, and many other substances. more→

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Nutritious Nut Butters

peanut butter with fresh bread

Nut butters are more than just delicious. Studies show that consuming nuts regularly may reduce your risk of cardiovascular disease and protect against certain cancers, type 2 diabetes, and other chronic diseases. Despite the fact that nuts and seeds contain a higher fat and calorie content, research indicates that consuming nuts does not lead to weight gain. Including about an ounce of nuts and seeds in your diet per day can have significant health benefits, especially when the serving of nuts replaces the calories from elsewhere in the meal, such as a piece of bread. Because of their rich flavors, only a small amount of nut butter is needed to add “wow” to wide range of recipes.   more→

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5 Top Health Benefits of Garlic

Garlic head

Grown and used for thousands of years, garlic is in the allium family, along with onions, chives and leeks. Known as the ‘stinking rose,’ garlic gets its aroma from its sulfur-containing compounds. These are also in part why garlic so good for you. more→

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6 Top Health Benefits of Chocolate and Cacao

dark chocolate

Real, dark chocolate and cacao contain numerous natural compounds offering a myriad of health benefits. No wonder that chocolate has long been known as “Food of the Gods” due to its many health-enhancing qualities.  What’s the difference between cocoa and cacao? Cacao is the bean from the plant in its raw, unprocessed state. It becomes cocoa once roasted and processed. While dark chocolate still retains a lot of nutritional benefits, only cacao nibs can rightly claim superfood status. Here are the top reasons to enjoy this well-loved food. more→

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7 Top Health Benefits of Maca

Maca powder

Maca, a root that belongs to the radish family, is grown in the mountains of Peru. Sometimes called “Peruvian ginseng,” maca’s benefits have been long valued, and now have been rediscovered as a supplement and ingredient. Maca comes in pill, liquid and powder form. more→

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Do You Need to Take Supplements?

supplements

If your diet is generally full of lots of servings of fruits, veggies, and grains on a daily basis, maybe you only need a multivitamin with the basics—vitamins A, B, C, D, E, and so on—with levels that are below or bring you up to 100 percent of your RDAs. With an adequate diet, you also receive many nutrients, and you don’t want to put your levels over the top or at a point where they actually start doing you harm instead of good. more→

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6 Top Health Benefits of Kale

lacinato kale

I cannot stop eating kale lately. I can’t help myself. I’ve been using this hearty, healthy green in almost every meal! But that’s not a bad thing at all. Kale is a nutritional powerhouse and is beneficial to your health in many ways. One cup of kale has zero fat and only 36 calories and is high in vitamins and antioxidants. You can eat this green raw or cooked. Enjoy in salads, soups, stews, stir-fries, and smoothies. And if you’re really crazy for kale and other healthy dark leafy greens, you’ll enjoy exploring these super-nutritious veggies in Nava Atlas’s recent book, Wild About Greens. more→

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