Food

13 Benefits of broccoli and side effects

Published

1 year ago

January 12, 2023

admin

Table of Contents

What is broccoli?
Nutrition facts of broccoli
13 health benefits of broccoli
Some questions about broccoli
Perhaps many times you have eaten some broccoli in your meals, but have you ever wondered what are the health benefits of broccoli?
Most likely not, and that you are unaware of the impressive health benefits of broccoli, but in this publication, we are going to give you a guide to some of the most important ones so that you can consider consuming them more regularly from now on.

In case you didn’t know, among the benefits of broccoli, we can mention that this popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, optimize the digestive system, reduce cholesterol, and detoxify the body.

It extends the absorption of vitamins and minerals, prevents allergic reactions, protects the skin, prevents birth damage, lowers blood pressure, eliminates inflammation, and improves vision and eye health.
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What is broccoli?

This green vegetable, which occasionally has some purple tints, is a close relative of cabbage and cauliflower and belongs to the Cultivar group of Italica of the Brassicaceae family.

The most commonly consumed parts of broccoli are the flowering heads, which are shaped like a tree, coming from a thick, central, edible stem.

Three main varieties are popular in different parts of the world, calabrese broccoli is the most abundant white sprouting broccoli and purple cauliflower are two other varieties of vegetables found in Europe and Mediterranean countries.

Broccoli is very common all over the world, especially in Europe, America, and Australia, but not so much in Africa. It can also be found in some South Asian cuisines such as India, Pakistan, Bangladesh, and Nepal.

Also, one of the peculiarities and health benefits of broccoli is that it can be consumed boiled or raw, but its properties are more enjoyed when it is steamed, or eaten raw with other vegetables in salads because that preserves the nutrients contained in them…

Some ways of cooking this vegetable enhance certain health benefits, such as the increased cholesterol-lowering properties obtained when broccoli has been steamed.

Let’s take a look at some of the nutritional assets contained in broccoli that makes it such an important part of many people’s diets.

Nutrition facts of broccoli

The health benefits of broccoli are derived from the unique composition of nutrients, organic compounds, minerals, and vitamins found in this beautiful vegetable.

These include significant amounts of potassium, selenium, vitamin A, manganese, tryptophan, vitamin C, vitamin K, dietary fiber, folate, vitamin B6, and phosphorus.

In terms of unique organic compounds, broccoli is a rich source of phytonutrients glucosinolates, flavonoids, and various other antioxidant compounds that increase health in a major way.

13 health benefits of broccoli

As we mentioned before, the health benefits of broccoli are varied and can bring many positive things to your body, among the most notable health benefits of broccoli we can mention the following:

1 | Benefits of broccoli for cancer.

Broccoli can be a wonderful natural drug for many types of cancer, including breast cancer, uterine cancer, prostate cancer, and cancers of various internal organs such as the lungs, colon, liver, kidneys, and intestines.

That said, it is particularly beneficial for breast cancer and uterine cancer, as it removes extra estrogens from the body.

This is due to the presence of strong anti-cancer compounds like glucoraphanin, diindolylmethane, beta-carotene, selenium, and other nutrients like vitamin C, vitamin A, and vitamin E, zinc, potassium, and certain amino acids, which are also good anti-cancer agents.

2 | Detoxifies the Body.

The presence of sulfur, vitamin C, and certain amino acids make broccoli a very good detoxifier.

Broccoli helps to remove free radicals and toxins such as uric acid from the body, thereby purifying the blood and keeping toxin-related problems such as itching, rashes, boils, rheumatism, kidney stones, gout, arthritis, diseases of the skin such as eczema and skin tightening.

3 | Benefits of broccoli for Skin

Credit for keeping your skin glowing and youthful goes to antioxidant experts like beta-carotene and vitamin C, as well as other helpers like vitamin B complex, vitamin E (the one that brightens skin and hair while reviving tissues of the skin), vitamin A and K, omega 3 fatty acids (adds glamor), amino acids and folic acid present in broccoli.

All of them help to take good care of your skin and leave it glowing, healthy, and radiant.

4 | Protects from UV rays.

Additionally, glucoraphanin, one of the phytonutrients found in significant amounts in broccoli, has been linked to altering the negative effects of sun exposure, so you may consider going back a bit and starting to eat a lot. of this beneficial vegetable to improve the conditions of your skin.

5 | Benefits of broccoli for stomach

Broccoli is very rich in fiber or forage, the main dietary ingredient that can cure almost all stomach disorders especially dreaded constipation since constipation is the root of almost all stomach disorders.

Fiber increases the volume of food, retains water, and forms healthy bowel movements.

The magnesium and vitamins present in broccoli also heal heartburn, facilitate proper digestion and absorption of nutrients from food, and calm the stomach by reducing inflammation.

6 | Benefits of broccoli for heart

In addition to the antioxidants mentioned above, broccoli is very high in fiber, along with significant levels of beta-carotene, omega-3 fatty acids, and other vitamins that help lower bad cholesterol and keep the heart working properly by regulating blood pressure.

When you steam broccoli, studies have shown that the fiber components combine better with the bile, making it much easier and more efficient to excrete.

Reducing bile has a strong impact on cholesterol levels, thus helping heart health.

Additionally, the potassium found in broccoli is a vasodilator that can increase blood flow and oxygenation to essential organs, relaxing tension and stress on veins and blood vessels.

7 | Benefits of broccoli for eyes

The zeaxanthin, beta-carotene, vitamin A, phosphorus, and other vitamins like the B, C, and E complex found in broccoli are very good for eye health.

These substances protect the eyes against macular degeneration and cataracts, while also repairing the damage caused by radiation.

8 | Amyotrophic lateral sclerosis.

Broccoli is rich in various nutrients such as fatty acids and omega 3.

Recent research suggests that eating a diet rich in omega-3 fatty acids can reduce or delay the onset of amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

9 | Benefits of broccoli for immunity.

The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene, and other vitamins and minerals, particularly copper, zinc, selenium, and phosphorus.

Some compounds are present in broccoli and they are great immune system boosters that can protect you from numerous infections.

10 | Improves bone health.

Being very rich in calcium (present in 47 mg per 100 grams) and other nutrients such as magnesium, zinc, and phosphorus, eating broccoli can be very beneficial, especially for children, the elderly, pregnant women, or nursing mothers.

That’s because these are the people most prone to osteoporosis, weakening of bones and teeth, and calcium deficiency.

11 | Benefits of broccoli during pregnancy.

Since it is so nutritious and packed with essential nutrients for pregnant women, such as protein, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus, and others, it is an ideal component of any diet.

Being rich in fiber, also helps eliminate constipation, which is very common during pregnancy.

Also, the folate content in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a deficiency of folic acid in their diet.

12 | Regulates blood pressure.

An important mineral, chromium, is found abundantly in broccoli, and it helps in the proper functioning of insulin and regulates blood sugar, therefore blood pressure as well.

Vitamins, which make all of our systems work properly and are found in abundance in broccoli, along with fiber and omega-3 fatty acids, help regulate blood pressure even more, which is why some broccoli in your diet for true heart health protection – Still Doubting the Health Benefits of Broccoli? – What are you waiting to go for them?

13 | Treat anemia.

Anemia is directly related to a lack of iron and certain proteins.

Fortunately, another of the many benefits of broccoli is that it is rich in both and therefore forms an excellent remedy against anemia.

Eating them feels the blood flow powerfully through your body, rich in oxygen to keep your systems running at a high level.

Copper is also found in broccoli, which is another essential mineral in the production of red blood cells, along with iron.

Although this amazing vegetable has an abundance of benefits, there is always room for caution.

In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin.

Other than that, you need to dedicate yourself to eating broccoli in moderation, according to your specialist’s guidelines, so you can start enjoying broccoli right away.

Some questions about broccoli

-Is broccoli healthy?

Yes, broccoli is very good for people, even a single serving of less than 100g gives you more vitamin C than you need in a day, about 11% of your daily vitamin A, as well as iron and calcium.

It is also a great source of dietary fiber, and it is very low in calories.

-Where does broccoli come from?

Broccoli originates from Italy, as you might guess from the sound of its name; the word “broccoli” comes from an Italian word that means “to sprout.”

Historically, the vegetable was introduced to the United States by Italian immigrants, arriving in England from Belgium during the 18th century.

-How does broccoli grow?

You can grow broccoli from the seeds; grows best in cool weather, and in slightly alkaline soil.

You can regulate the temperature and alkalinity (for example, by adding a planting mix or substance like limestone) to optimize the growing conditions of your broccoli.

-How do you cook broccoli?

There are many ways to cook broccoli; After being cut into smaller florets, it can be steamed (either in a microwave or on the stovetop), baked, or simmered with ginger, garlic, and other veggies.

Broccoli also pairs well with lemon or lime, basil, and curry powder, and can even be enjoyed raw, if washed first.

-How many calories are in broccoli?

A simple cup of chopped broccoli contains only 31 calories, making it very low in energy.

Therefore, it is a great addition to your diet if you are monitoring your energy intake – it is also packed with vitamins and minerals to help you have a balanced diet.

-How much protein is present in broccoli?

About 20% of the energy you get from broccoli comes from protein, making broccoli a great vegetarian source for this macronutrient. Broccoli is a very low-calorie food, as are most vegetables.

Most of the energy that comes from eating broccoli is from complex carbohydrates; It is also a great source of fiber, vitamins, and minerals.

-How many carbohydrates are in broccoli?

Just under 75% of the energy in broccoli comes from carbohydrates. However, do not get carried away by this!

The carbohydrates in broccoli are primarily complex, which are the “good” type of carbohydrates.

It also has vitamins A, C, B1, B6, and E, which are all great for you, plus it’s a source of potassium, manganese, and fiber.

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Food

7 Benefits of plums and side effects

Published

1 month ago

March 9, 2024

admin

Table of Contents

Nutrition facts of plums
9 health benefits of plums
How to buy and use plums
Recipes with plums
Side effects of plums
- Related
Plums are fruits of the subgenus and genus Prunus. Plums are in the same family as benefit-rich cherries and peaches, as they are all flowers that produce a fruit with a groove running down one side and a smooth stone or pit.
Did you know that plum remains have been found in archaeological sites from the Neolithic Age along with olives, grapes, and figs? Plums may have been one of the first fruits to be domesticated by humans.
Commercial plums are medium in size, usually pruned to 16 feet tall. Plums are generally medium in size, between 1-3 inches in diameter, and the shape is globose or oval.

It is characterized as a drupe, which means that the fleshy fruit surrounds a single hard seed.
Plums come in a wide variety of colors and sizes; some have firmer flesh than others, and the colors range from yellow, white, green to red.
The taste of plum ranges from sweet to sour. The fruit is juicy and delicious when eaten fresh; it can also be dried, used in jams and other recipes. Prune juice can even be fermented into prune wine.

Dried plums (or prunes) are also sweet and juicy; In addition, they contain several antioxidants and are considered a superior antioxidant food.

Plums and prunes are known for their laxative effect, which has been attributed to various compounds present in fruits, such as dietary fiber, sorbitol, and isatin.

Because it helps the digestive system, prunes and prune juice are often used to help regulate the functioning of the digestive system.

A 2013 article published in Critical Reviews in Food and Science Nutrition suggests that snacking on dried plums can increase satiety and reduce food intake, helping to control obesity, diabetes, and related cardiovascular disease.
Despite their sweet taste, dried plums do not cause a significant spike in blood glucose and insulin after meals.

Dried plums also affect the gastrointestinal tract by preventing constipation and possibly colon cancer.

The bioactive compounds in dried plums and their metabolites can also act as antibacterial agents in the gastrointestinal and urinary tracts.
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Nutrition facts of plums

The many health benefits of plums are the result of their vitamin and mineral content. Plums not only aid digestion, but are also known to improve cardiovascular health, boost the immune system, support skin health, fight free radicals, and lower cholesterol.

A cup of sliced plum has approximately:

• 76 calories

• zero grams of fat

• 19 grams of carbohydrates

• 2 grams of dietary fiber

• 16 grams of sugar

• 1 gram of protein

15 milligrams of vitamin C (26 percent DV)

• 10 micrograms of vitamin K (13 percent DV)

• 569 international units of vitamin A (11 percent DV)

• 01 milligrams thiamine (3 percent DV)

• 01 milligrams riboflavin (3 percent DV)

• 7 milligrams niacin (3 percent DV)

• 4 milligrams vitamin E (2 percent DV)

• 01 milligrams vitamin B6 (2 percent DV)

• 3 micrograms of folic acid (2 percent DV)

• 2 milligrams pantothenic acid (2 percent DV)

• 259 milligrams potassium (7 percent DV)

• 1-milligram copper (5 percent DV)

• 1-milligram manganese (4 percent DV)

• 11 milligrams magnesium (3 percent DV)

• 26 milligrams phosphorus (3 percent DV)

• 3 milligrams iron (2 percent DV)

9 health benefits of plums

1.- High source of antioxidants

• One of the main benefits of plum is its powerful antioxidant properties.

• Plums contain vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, chlorogenic acid, and chlorogenic acid.

• Foods high in antioxidants help prevent certain types of cell damage, especially those caused by oxidation.

• When certain types of oxygen molecules can travel freely in the body, they cause what is known as oxidative damage or the formation of free radicals.

Free radicals are very dangerous to body tissues and have been linked to serious diseases such as cancer and premature aging.

• The body uses antioxidants to prevent oxygen damage.

• A 2009 study published in the Journal of Medicinal Food suggests that plums are rich in natural antioxidants and protect granulocytes from oxidative stress.

• The study was designed to test the antiradical activity of seven varieties of plums, and their protective effects against oxidative stress were comparatively evaluated in the white blood cells of mice.

• Some other benefits of eating plums and other antioxidant foods are slower agings, healthy, glowing skin, lower risk of cancer, support for detoxification, and longer life.

2.- Benefits of plums for digestion

• Plums are a good source of dietary fiber and help regulate the digestive system. Dried plums or prunes, in particular, are most effective in helping digestive disorders like constipation.

• The University of Maryland Medical Center recommends that babies who eat solid foods consume plums and other high-fiber foods twice a day to treat constipation. This is because plums have both soluble and insoluble fiber.

• Soluble fiber, found in the pulp of a plum, dissolves into a sticky mass. This mass traps fats and sugars, bacteria and toxins, and helps them remove them from the body. It breaks down carbohydrates, reduces bad cholesterol levels, and improves cardiovascular health.

• Insoluble fiber, found in the skin of a plum, does not dissolve. Its rigid components clean the lining of the digestive tract, removing mucoid plaque, trapped toxins, and other materials.

• Therefore, the benefits of plum include being one of the best natural remedies for constipation, promoting intestinal regulation, and a constant level of blood sugar.

3.- Benefits of plums for cholesterol

• Dried plums also lower cholesterol levels naturally. The presence of soluble fiber in prunes can help lower LDL cholesterol by interfering with the absorption of cholesterol from the diet.

• Prunes lower cholesterol by binding with bile acids and removing them from the body. These bile acids are compounds that are used to digest fat and are manufactured by the liver from cholesterol.

• When they are eliminated from the body, through the feces, the liver must create new bile acids, this consumes more cholesterol, resulting in a decrease in circulating cholesterol.

4.- Improves cardiovascular health

• Flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in plums have anti-inflammatory effects on the different cells of the body.

• Anti-inflammatory foods help prevent diseases such as high cholesterol, diabetes, and cardiovascular disease.

• The vitamin K present in plums is also beneficial for the heart, so consider addressing the very common vitamin K deficiency right away.

• This vitamin has been shown to help prevent calcification of the arteries, one of the main causes of heart attacks.

• It works by transporting calcium out of the arteries and not allowing dangerous and hard plaque deposits to form.

• It helps prevent the hardening of the arteries because it can keep calcium out of the linings of the arteries and other tissues in the body, where it can cause damage.

• Some studies show that vitamin K is an essential nutrient for reducing inflammation and protecting cells that line blood vessels, including veins and arteries.

• Consuming adequate levels of vitamin K is important to prevent high blood pressure and decrease the chances of cardiac arrest.

• A promising 2014 study published in the Journal of Nutrition found that dietary intake of vitamin K is associated with a reduced risk of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high risk for cardiovascular disease.

5.- Supports cognitive health

• The phytonutrients present in plums serve as one of the main benefits of plums because they help reduce inflammation in neurological areas and improve the ability to learn and retain information.

• This means that plums help prevent age-related neurodegenerative disorders, which serve as natural treatments for Alzheimer’s and Parkinson’s diseases.

• A 2015 study published in The British Journal of Nutrition states that “aging accompanied by a decline in cognitive performance may be the result of the long-term effects of oxidative stress on neurological processes.”

• The study was designed to observe the effects of the polyphenolic oriental plums on cognitive function and the disposition of protein expression in the brains of mice that were fed a high-cholesterol diet for five months.

• The results showed that cholesterol concentrations in both the blood and the brain were significantly higher in the group consuming a high cholesterol diet compared to the control and high cholesterol in the oriental plum groups.

• Researchers conclude that incorporating oriental plums into a high-cholesterol diet may improve some of the symptoms of neurodegenerative conditions (or neurons in the brain).

6.- Benefits of plums for skin

• The vitamin C content in plums serves as a benefit for the skin and blood vessels.

• A 2007 study published in the American Journal of Clinical Nutrition evaluated more than 4,000 women between the ages of 40 and 74 and found that higher intake of vitamin C reduced the likelihood of a wrinkled appearance, dry skin, and helped slow aging naturally.

• Vitamin C is used to make an important protein that is used to make skin, tendons, ligaments, and blood vessels.

• Helps heal wounds, and forms scar tissue. There is even some evidence that using vitamin C skin cream can decrease the amount and duration of skin redness after cosmetic skin procedures, such as wrinkle or scar removal.

7.- Boost the immune system

• The vitamin C content in plums is beneficial for people whose immune systems have been weakened due to stress.

• Considering that stress has become a common condition in our society, a sufficient intake of foods with vitamin C can serve as an ideal tool for one’s overall health.

• A 2006 study published in the Annals of Nutrition and Metabolism states that “vitamin C contributes to maintaining the redox integrity of cells and thus protects them against reactive oxygen species generated during the respiratory burst and in the inflammatory response.”

• The results of the study testing the effects of vitamin C and zinc on clinical conditions, found that adequate intake of vitamin C and zinc improves symptoms and shortens the duration of respiratory tract infections, including prevention of the common cold.

• In addition, vitamin C and zinc reduce the incidence and improve the outcome of pneumonia, malaria, and diarrheal infections, especially in children in developing countries.

8.- Benefits of plums for diabetes

• Diabetes is a disease that causes high blood sugar levels.

• If the pancreas does not produce adequate amounts of insulin, or if our cells cannot properly process insulin, diabetes occurs.

• Because glucose is not used properly, it builds up in the bloodstream, resulting in the common indicator of diabetes: high levels of glucose or sugar in the blood.

• Plums have a low glycemic index and plum extracts help lower blood glucose and triglyceride levels in the body.

• The presence of flavonoids is another benefit of plum because they protect the body against insulin resistance. It is also the presence of soluble fiber in plums that helps normalize blood sugar levels and serves as a natural remedy for diabetes.

• Soluble fiber helps the stomach empty at a slower rate, which affects blood sugar levels and has a beneficial effect on insulin sensitivity. This helps control diabetes.

9.- Benefits of plums for bones

• The polyphenols and potassium in plums are beneficial for bones because they improve bone density and prevent bone loss.

• This can be extremely helpful for people with osteoporosis.

• The potassium found in plums is necessary to help protect the bones from becoming weak and prone to breakage or fracture.

• When people have low potassium levels, their bones are not adequately protected from the effects of sulfur acids, and they can become demineralized, weakened, and porous.

• This is what increases the risk of osteoporosis and fractures.

• Osteoporosis occurs when tiny holes or weakened areas form in the bone that can lead to fractures, pain, and even a widow’s hump.

• It is generally seen in older women over 50 years of age. The main causes of osteoporosis include aging, emotional stress, nutritional deficiencies, and hormonal imbalances.

• Plums and other foods high in potassium serve as a natural treatment for osteoporosis because they help strengthen bones and improve bone formation.

How to buy and use plums

When buying plums, look for ones that are slightly firm and will give a little under pressure.

Don’t go for plums that are already soft or bruised. If the plum has a sweet aroma, it is ready to eat.

Plums should be stored in the refrigerator, unless the plum is too firm and you want it to ripen quickly, then keep it at room temperature in a dark place, like a paper bag.

There are so many fun and healthy ways to incorporate plums into your diet. Plums are a great addition to many baked goods, appetizers, and salads. Try adding this delicious fruit to:

• Cakes

• Feet

• Popsicles

• Salads

• Oatmeal

• Yoghurt

• Shakes

Dried plums are also very beneficial, and like fresh plums, they can be added to several healthy dishes.

They are soft, sweet, and full of flavor. Sometimes people mix prunes and port wine or brandy to intensify the flavor. Use dried plums or prunes in:

• Pie

• Frozen

• Dressings

• Salads

• Chicken dishes

• Pork dishes

• Bacon dishes

• Dinner cakes

Recipes with plums

Plums are great with breakfast, they are soft, sweet, and easy to digest. Adding them to your yogurt or morning oatmeal is a great way to take advantage of these amazing plum benefits.

Try adding sliced plums to the Almond Flour Pancakes Recipe. They would also be delicious in the gluten-free quinoa porridge recipe.

Add a little plum to your smoothies, like this Berry Smoothie Recipe.

Believe it or not, plums are delicious with lunch and dinner recipes, like my Fall Chicken Salad Recipe. Sliced plums would add great sweetness to this salad, or you can try dried plums for a richer flavor.

Frozen berries with coconut lime recipe

Looking for a super healthy way to eat plums for dessert? Add them to this delicious recipe. Plums, berries, coconut, and lime create a refreshing dessert, and it will satisfy your sweet tooth.

Total time: 20 minutes

Serves: 2 people

Ingredients:

• 1 cup berries (your choice)

• 1/4 cup coconut milk

• 3 tablespoons fresh lime juice

Instructions:

• Put the berries in a bowl and pour in the coconut milk and lemon juice.

• Mix and freeze until hardened.

Side effects of plums

• Plums contain oxalates, which can cause kidney stones. For this reason, people with a history of kidney stones should avoid consuming prunes.

• These oxalates are also believed to decrease calcium absorption in some people, causing calcium levels to rise in the kidneys.

• Ultimately, this can cause small or even large stones to form in the kidneys and bladder.

• People with kidney stones can eat a small number of plums, so take it slowly and pay close attention to the results of consuming plums.

Food

How to use chia seeds for cholesterol

Published

1 month ago

March 9, 2024

admin

Table of Contents

What is cholesterol?
- What about triglycerides in all of this?
Why does chia seeds help lower cholesterol and triglycerides?
Many people try to control their cholesterol levels, sometimes with medication, and to help them naturally, there is a great food: chia seed!
Let’s detail here an important use of small chia seeds from the Aztecs , finding out why are chia seeds good for cholesterol and how to consume them?

This article is for information only and does not replace consultation with a doctor.

What is cholesterol?

Good or bad cholesterol?
Cholesterol is a lipid from the sterol family which plays a central and essential role in many biochemical processes in the body.

We often talk about good and bad cholesterol, in reality there is only one cholesterol molecule, the difference between good and bad is in how cholesterol is transported from the liver to other cells in the organism, which is made either via high density lipoproteins (HDL), or low density lipoproteins (LDL).

The cholesterol carried by LDL is the “bad cholesterol”, and that carried by HDL Cholesterol is the “good cholesterol”.

Why? LDL-c can deposit cholesterol in the arteries, whereas HDL-c does not, but rather “picks up the excess and eliminates it.”

What about triglycerides in all of this?

Triglycerides are, like cholesterol, a form of fat that stores energy in the body. When you don’t burn enough calories, triglycerides can start to build up along with cholesterol, and cause the same harm.

They are therefore close cousins, but the level of triglycerides in the blood is influenced by sugars, while cholesterol is influenced by fats.
A change in diet:

If you have a high cholesterol level, this means that you have to change your lifestyle, particularly by adopting a healthy diet, but also by adding a sport, and finally follow the treatments prescribed by the doctor if ever. it’s the case.

Among all these changes, there is one food that I strongly advise you to add: chia seed!

Why does chia seeds help lower cholesterol and triglycerides?

Simple, natural, effective, and pleasant, chia seeds are one of the remedies that nature offers us to improve our daily lives.

Omega 3:

Chia seeds or flax seeds contain a high content of omega 3 essential fatty acids, which are very effective in reducing excess cholesterol and triglycerides.
Omega 3 acts on low density lipoprotein (LDL) which deposits harmful cholesterol and triglycerides in the arteries, directly preventing its synthesis in the liver.

Also, we can say that omega-3 are good fats, by giving them to the body, the body needs less cholesterol and will lower the level of “bad” cholesterol in the blood.

Omega-3 is a fatty acid that is made up of two amino acids: EPA and DHA. EPA has anticoagulant and anti-inflammatory properties and would make the blood vessels more flexible.

Thus, chia seeds, in addition to directly reducing bad cholesterol and triglyceride levels, improve blood circulation and therefore prevent possible cardiovascular problems.

Valérie Mery-Mandeville, Dietitian and nutritionist, specifies that: “They therefore protect our cardiovascular system by regulating blood pressure and reducing the risk of stroke and heart attack thanks to their antioxidants. ”

It should also be noted that omega-3 chia seeds come from a vegetable source, they do not contain cholesterol, while animal sources of omega, such as fish, contain saturated fat and therefore cholesterol.
Numerous epidemiological studies demonstrate the relationship between a diet low in essential fatty acids such as Omega 3, and the risk of the onset of cardiovascular, neurodegenerative and chronic inflammatory diseases.

Phytosterols:

Chia seeds contain phytosterols and alpha linolenic acid, which have applications in medicine and as dietary supplements.

Indeed, it has been shown that a daily consumption of 2 g of phytosterols lowers cholesterol and LDL cholesterol by approximately 10%.

Antioxidants:

Chia seeds contain natural antioxidants which do not really have a direct effect on cholesterol or triglycerides, but which on the other hand make it possible to reinforce the action of Omega-3, so that it does not rust.

Also, we know that antioxidants help fight against premature oxidation of cells, and therefore help protect against aging-related diseases such as cardiovascular disease.

Other components of chia:

Chia seeds are incredibly rich in active compounds: antioxidants, proteins, vitamins (especially B1, B2 and B3), minerals (phosphorus, calcium, potassium, magnesium, iron, zinc and copper), etc. The seed is also very high in fiber, one of the reasons chia is effective against constipation .

This composition makes chia seeds help keep the heart healthy and reduce the risk of heart disease and stroke.

Incidentally, this also makes it a perfect seed for losing weight or for preparing cosmetics .

How to use chia seeds for cholesterol?

To help the fight against cholesterol with chia seeds, just consume it daily, however you choose.

How many chia seeds should I take for cholesterol

As a general rule, we recommend that an adult consume a maximum of 2 tablespoons of chia seeds per day.

To avoid any inconvenience, it is best to arrive at this dosage gradually to accustom the body to this new food, so start with 1 teaspoon, then on the second day 2 teaspoons, until you reach 2 tablespoons. daily.

How to take chia seeds

The ideal is to put the seeds to soak in a drink, water for example, or a fruit juice. Put a tablespoon of seeds to macerate in water for 15 minutes and drink the gel formed by the chia with the seeds.

Drink in the morning, on an empty stomach, and in the evening after a meal.

We have written an article that explains all the ways to consume chia seeds .

Complementary advice:

Don’t hesitate to increase your drink intake, as chia seeds absorb large amounts of water to be effective.

So drink more water, infusions, teas, etc.

Other ways of doing things?

The important thing is to consume them, whatever the way. If you are loath to drink chia gel, add it to your general diet. It can be eaten whole or crushed.

Add it to your yogurts, cereals, salads, pastries, cakes, cookies, etc. Check out our chia seed recipes for preparation ideas.

Focus on lemon water with chia seeds:

Ingredients :

• 1 tablespoon of chia seeds

• 200 ml of water is a large glass

• 1 lemon

• 1 teaspoon of honey

Preparation of the recipe :

Soak the chia seeds in 100 ml of water, or half a glass, for 20 minutes.

Squeeze the juice from the lemon

Pour the lemon, the remaining half a glass of water, the teaspoon of honey and the chia gel obtained, allowing the seeds to macerate, in a blender and mix together.

Drink this lemon and chia juice every morning, on an empty stomach, for 20 consecutive days.

You can renew after having left 1 week of break-in each treatment. Lemon is a great food to help fight cholesterol and triglycerides, so lemon chia mix is a very good remedy.

Food

5 Benefits of coriander seeds and side effects

Published

1 month ago

March 9, 2024

admin

coriander seeds benefits and side effects

Table of Contents

Nutrition facts of coriander seeds
- Reasons why people get fat
5 Health Benefits of coriander seeds
Side effects of coriander seeds
Coriander seeds contain particular substances or compounds that can lose weight.
How can that happen? Well, if you are curious, check out this article!
If you like to cook, I think you should know what the coriander plant is.
Fresh leaves and dried seeds are the parts of the coriander plant that are widely used to enhance the flavor of cooking.
Most people, especially girls or women, want to have an ideal body.

They are even willing to do things to lose weight and get the ideal body.

You can do various types of diet, from the natural diet to the unnatural diet (using a particular pill to lose weight).

Sometimes people also do extremely important things to lose weight, like not eat at all.

This is very detrimental to the body’s health because the body will lack nutrient intake.

Coriander or scientifically known as Coriandrum sativum, or people call it coriander or Chinese parsley.
The word “coriander” refers only to the seeds (which means spice) rather than the plant.

All parts of this plant are edible, including the seeds.

The seeds themselves have a lemony citrus flavor when crushed, due to their content of terpenes linalool and pinene.

People generally use fresh leaves and dried seeds for cooking to make food spicier.

The native of this plant belongs to regions that range from southern Europe and North Africa to Southwest Asia.

It is a soft plant that can grow up to 50 cm tall.
Table of Contents
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Nutrition facts of coriander seeds
Reasons why people get fat
5 Health Benefits of coriander seeds
1.- Rich in minerals and vitamins
2.- High potassium content
3.- Strengthens the tissues of the body
4.- Benefits of coriander seeds for metabolism
5.- Benefits of coriander seeds for digestion
Side effects of coriander seeds
Pregnancy and breastfeeding
Diabetes
Low blood pressure
Surgery
Nutrition facts of coriander seeds

In general, nutritional coriander from any other fresh plant stem or leaves is rich in vitamins such as vitamin A, vitamin C, and vitamin K with moderate dietary mineral content.

On the other hand, coriander seeds have lower vitamin content but have significant amounts of minerals such as dietary fiber, selenium, iron, calcium, magnesium, manganese, and other minerals.

We have provided you with detailed information on the nutritional contents of coriander.

Coriander seeds nutrition facts per serving size 100 grams in the following lists:

• 298 calories Kcal

• 18 g fat

• 1 g of saturated fat

• 58 g of monounsaturated fat

• 1.75 g of polyunsaturated fat

• 46 mg phytosterols

• 02 g of ash

• 86 g of water

• 35 mg sodium

• 55 g of carbohydrates

• 42 g of dietary fiber

• 12.37 g of protein

• 2.13 mg niacin

• 0.29 mg riboflavin

• 0.239 mg thiamine

• 21 mg of vitamin C

• 709 mg calcium (Ca)

• 975 mg copper (Cu)

• 32 mg iron (Fe)

• 330 mg magnesium (Mg)

• 1.9 mg manganese (Mn)

• 409 mg of phosphorus (P)

• 1267 mg potassium (K)

• 26.2 mcg selenium (Se)

• 35 mg sodium (Na)

• 7 mg zinc (Zn)

Reasons why people get fat

• The reason why people gain weight or why people gain weight is because they eat more foods that contain a lot of calories and water and fiber.

• It is also due to the additional storage fat in your body.

• People who lack foods that contain a lot of water and fiber such as fruits, vegetables, salads, etc. they have a greater chance of gaining weight.

• On the other hand, people can gain weight due to excess water due to excessive intake of salt in the diet, medications or not drinking enough water, insufficient consumption of protein, medications or not drinking enough water, or an unhealthy diet.

• Above all previous causes of weight gain, but one main cause for this is the failure of the lymphatic system to remove water from the interstitial space.

• This type of weight gain is called water gain or water retention.

• Why is it called fluid retention? Because the water accumulates in a particular area of the body which is the body tissue that causes swelling in some parts of the body like the areas of the legs, ankles, feet, lungs, and other parts.

• Women are more likely to have a greater chance of experiencing the problem of water retention.

• It happens due to frequent changes in the level of hormones.

• Thus, it will trigger the secretion of aldosterone which stimulates the kidneys to conserve more water.

5 Health Benefits of coriander seeds

Now, let’s learn about the benefits of coriander seeds:

1.- Rich in minerals and vitamins

• One of the reasons you gain weight is because you eat a lot of calories and less protein and fiber.

• To lose weight you need to eat foods that can increase your metabolism and burn fat.

• Coriander seeds can be your traditional way to lose weight because it is rich in minerals, which is very good for helping you lose weight.

2.- High potassium content

• One of the causes of fluid retention is sodium.

• The more sodium you take in, the more your body will swell.

• The only mineral that can help maintain the effect of sodium (water retention) is potassium.

• Therefore, consuming coriander seeds that contain a lot of potassium by adding it to your food will be extremely beneficial for you to lose weight.

3.- Strengthens the tissues of the body

• You don’t need to buy any chemical vitamin supplements to lose weight, but consuming coriander seeds will provide you with an adequate intake of vitamins and minerals such as vitamin B1, B5, and B6, and calcium will retain too much fluid in your body.

• Especially the high content of vitamin C will help to remove excess water by strengthening the tissues and reducing the tendency of the capillaries to leak fluid into the tissue spaces.

• Then the vitamin C will be extracted from the water in the tissues and carried into the intestine.

4.- Benefits of coriander seeds for metabolism

• Also, coriander seeds will improve your digestion.

• When your digestion improves, your ability to digest food will be better, which means you have a very good metabolism.

5.- Benefits of coriander seeds for digestion

• In addition to improving metabolism, coriander seeds can cool down inflammation.

• It can relieve gas inside the stomach, bloating, and any other symptoms of digestive system irritation.

• On the other hand, it increases the capacity of your intestine to better absorb nutrients.

• So, that’s all the health behind the benefits of coriander seeds.

Side effects of coriander seeds

Despite the benefits of coriander seeds for weight loss, coriander is probably not safe for particular conditions or ailments, such as:

Pregnancy and breastfeeding

• Allergies For those who are allergic to mugwort, anise, caraway, celery, dill, fennel, or allergic to similar plants.

• Allergies will come with some symptoms that are similar to any other food allergy.

Diabetes

• Due to its nature it can lower blood sugar levels, then it is best for those with diabetes to closely monitor blood sugar levels when consuming coriander seeds.

Low blood pressure

• Consume coriander seeds with caution for those who have low blood pressure as they can lower already low blood pressure.

Surgery

• As stated above, coriander can lower blood sugar, so there is concern that coriander seeds may interfere with blood sugar control during surgery.

In addition to the fact that coriander can cause allergic reactions, it is also capable of increasing sensitivity to the sun.

It means that your skin becomes more sensitive to sunlight.

You may be at increased risk for skin irritation, inflammation, dark skin, sunburn, and worst of all is skin cancer.

Some ailments are also caused by the consumption of coriander seeds, such as severe diarrhea, stomach pain, depression, expiration of menstruation, and dehydration in women.

We hope the article on the 5 shocking health benefits of coriander seeds has been of help to you.