Food
10 Benefits of peach juice and side effects
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Food
5 Benefits of wild rice and side effects
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Table of Contents
- Health Benefits of wild rice
- Nutritional value of wild rice
- How to cook wild rice
- Interesting facts
- Discover the 5 shocking health benefits of wild rice and side effects.
You can equate the benefits of wild rice with those of lower quality rice, but the truth is that this less common rice provides numerous health favors.
For starters, it’s slightly higher in protein than most whole grains and is a good source of fiber, folate, magnesium, and a host of other beneficial nutrients.
And like black rice, it’s better for your waistline and overall health than most grains that are packed with refined carbohydrates.
Evidence points to the potential that wild rice can reduce birth defects, improve bone health, and much more. Let’s discuss why you should include wild rice in your diet.
Health Benefits of wild rice
1.- Protects against disease
As a high antioxidant food, wild rice can fight chronic diseases such as coronary heart disease, stroke, and potentially even some forms of cancer.
The antioxidant activity of methanol extract from wild rice was studied in research and found to be up to 10 times higher than that of white rice, making it an excellent food to combat free radical damage. The results showed that wild rice is abundant in phenolic acid followed by sinapic acid, a natural phytonutrient.
Phenolic acids are found in plants, and since wild rice is considered an herb, it falls into this category, playing a protective role against diseases such as coronary heart disease, strokes, and cancer, among other chronic diseases.
2.- Benefits of wild rice during pregnancy
Folate is a member of the B vitamin family and naturally occurs in some foods, primarily green leafy vegetables. Wild rice is a great source of folate as well, which provides many benefits in its own right.
Folate is necessary during rapid cell growth and division, so it is important during pregnancy. Pregnancy can double the need for folic acid in the diet, but it is important to note that folic acid and folic acid are not the same.
Folic acid is the synthetic version of folate, so to help ensure a healthy pregnancy, I recommend going to plants and wild rice for your folate instead of folic acid supplements when possible, and always check with your doctor, especially if you are pregnant.
Regardless, folate deficiency has been reported as one of the most common deficiencies in the US and can cause serious illnesses, such as anemia, incidence, and recurrence of birth defects of the spinal cord and brain, increased risk of certain cancers, cardiovascular disease, and stroke, as well as many other health conditions.
Since one serving of wild rice contains 11 percent of the recommended daily value, it can potentially help reduce the risk of birth defects.
3.- Benefits of wild rice for bones
Wild rice is a food rich in phosphorus, and phosphorus is known to help eliminate weak bones and reduce the risk of stress fractures.
The studies determined by adding calcium and phosphorus supplements to subjects’ diets to prevent decreases in bone mass and structural strength during a short-term exercise program compared to exercise alone.
A short-term exercise experiment was performed for three weeks while a long-term exercise experiment was performed for eight weeks.
The results indicated that by increasing the mineral intake in the diet, especially during an exercise program, increases in bone mass were evident, which greatly aided the resistance of stress fractures.
This shows that foods high in phosphorus like wild rice can strengthen bones and improve overall bone health.
4.- Increase energy levels
Wild rice contains the important mineral magnesium. By adding magnesium-rich foods to your diet, you may be able to help your body create energy by activating adenosine triphosphate (ATP); With enough ATP, you can help prevent fatigue, not just from everyday activities, but even when exercising, as it is generally more difficult for cells to get oxygen.
During exercise, there is an increase in oxygen demand, which is met by increasing muscle blood flow.
A study shows what happens when the body is depleted of its magnesium levels and how it affects our energy metabolism, a lack of magnesium is associated with the need to increase oxygen during exercise.
During moderate activity, study participants who had low magnesium levels in muscle are likely to use more energy, depleting them more quickly than those with positive magnesium levels.
Since magnesium or ATP helps provide this much-needed energy, if you lack it, your energy levels are likely to be depleted much faster.
5.- It is Gluten Free
Both the benefits of wild rice, like brown rice, are naturally gluten-free, making it a great option for people with gluten intolerance or celiac disease.
Eating gluten-free can help promote an overall healthier diet if unhealthy gluten-containing foods are replaced with healthier options.
Gluten is a type of protein found in grains like wheat, barley, and rye, making up about 80 percent of the amino acids found in these grains. However, since it is difficult for many to digest, avoiding it may be best.
Although grains or grain substitutes such as brown rice, oats, quinoa, rice, or corn do not contain gluten, food processing techniques can contaminate these foods with gluten.
Make sure you are informed about the source of each food if gluten is a concern for you, read labels carefully, be aware of the brand, or contact the company or manufacturer.
Nutritional value of wild rice
A cup of wild rice contains approximately:
• 166 calories
• 35 grams of carbohydrates
• 6.5 grams of protein
• 0.6 grams of fat
• 3 grams of fiber
• 0.5 milligrams manganese (23 percent DV)
• 2.2 milligrams zinc (15 percent DV)
• 52.5 milligrams magnesium (13 percent DV)
• 134 milligrams phosphorus (13 percent DV)
• 2.1 milligrams niacin (11 percent DV)
• 0.2-milligram vitamin B6 (11 percent DV)
• 42.6 micrograms of folic acid (11 percent DV)
• 0.2-milligram copper (10 percent DV)
• 0.1-milligram riboflavin (8 percent DV)
• 0.1-milligram thiamine (6 percent DV)
• 1-milligram iron (5 percent DV)
• 166 milligrams potassium (5 percent DV)
Side effects of wild rice
Wild rice has few concerns unless you have celiac disease due to cross-contamination. If you choose to use wild rice for natural magnesium intake for pregnancy, check with your doctor first.
How to cook wild rice
Cooking wild rice is not difficult. Check the label for instructions, but generally, to cook it, follow these steps:
- Combine 1 cup of uncooked wild rice with about 3 cups of water or broth in a 2 to 3-quart saucepan with a tight-fitting lid.
- Bring to a boil, reduce heat and cover over low heat for 35-50 minutes. Wild rice expands and explodes when cooked.
- To make sure it’s ready, you can try a few bites. If it hasn’t reached the desired tenderness, continue cooking for a few more minutes.
You may need to add a little water if everything has been absorbed. I use a timer when I cook rice to make sure it comes out well.
- Fluff with a fork and serve.
Storage and Freezing: Since it is low in fat, raw wild rice can be kept indefinitely in a dry, airtight container.
Cooked, drained, and tightly covered wild rice can be stored in the refrigerator for up to a week and in the freezer for up to six months, making it perfect for meal planning.
Interesting facts
• When cooked, it expands three to four times its original size.
• Wild rice is Minnesota’s official state grain.
• You can pop wild rice like popcorn. Just heat in a little oil and shake until uncovered.
• In 2009, California produced approximately 10,200,000 pounds of finished wild rice, Minnesota and Canada together produced 10,000,000 pounds; and Hungary produced approximately 720,000 pounds.
• Wild rice grows naturally in waterways in almost every state in the US For example, it is native to the Connecticut River and Delaware River basin and also grows along the Gulf Coast, where it can reach 12 feet tall.
Food
benefits of grapefruit juice in the morning
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Table of Contents
- 1. Low calories
- 2. provides satiety
- 3. combat obesity
- 4. fight infections
- 5. protect the heart
- Related
- Discover the benefits of grapefruit juice in the morning.
There is evidence that the consumption of grapefruit, either as a fruit or in juice, helps fight various diseases, and could even be effective for losing weight.
Although grapefruit has many properties, it is important not to resort to diets that revolve around this food, setting aside other nutrients necessary for the body, according to nutritionists.
Know some benefits of consuming this fantastic fruit.
1. Low calories
A large grapefruit has only 104 calories. In addition to this, it provides calcium, potassium, and vitamins.
2. provides satiety
It is a good source of fiber and antioxidants, which delay aging. As it has a low glycemic index, it takes time for the metabolism to assimilate, which is why it helps to give satiety.
3. combat obesity
In an American study, 91 obese patients, separated into 4 groups, received: group A, grapefruit extract capsules; B, placebo capsules; C, grapefruit juice; and D, half a grapefruit before meals. After 12 weeks, people in group D lost more weight than the rest.
4. fight infections
According to some studies, grapefruit seed extract capsules help fight infections caused by bacteria, viruses, and fungi. In this sense, it acts as a powerful “disinfectant” from within the body.
5. protect the heart
Eating a grapefruit a day helps reduce “bad” cholesterol levels —or LDL— in the blood by up to 15%. It also lowers triglycerides by 27 percent.
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Food
Health benefits of tofu
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Table of Contents
- Tofu: what is it?
- Benefits of tofu
- How to eat tofu?
- Discover the Shocking benefits of tofu that you didn’t know .
In salad, pan-fried or for dessert, tofu has many health benefits. Ally of intestinal transit, source of protein, slimming asset … This soy-based food will not stop surprising you!
Tofu: what is it?
Made from yellow soybeans , water, and a coagulant, tofu is a kind of paste that is an important staple in the Asian diet. It comes in different forms and can be incorporated into a multitude of recipes . Tofu is popular with vegetarians and vegans . And for good reason: it is very rich in protein and therefore constitutes an excellent alternative to meat.
Benefits of tofu
Below are the Shocking benefits of tofu that you didn’t know;
Tofu, a great source of protein
The high protein content of tofu is probably one of its greatest assets. Essential to the body, proteins serve as the building blocks of cells. A sedentary person should therefore consume about 0.8 grams per kilogram of weight per day.
Since 100 grams of tofu contains approximately 18 grams of protein, this food can be used as a substitute for meat . It is also the first source of protein from plant origins. Tofu even has advantages over protein of animal origin, since it contains only a low percentage of saturated fatty acids and cholesterol .
Tofu: a great slimming ally
This low percentage of saturated fatty acids and cholesterol makes tofu a real slimming asset. This food is also up to three times less calories than meat !
Proof of this is: 100 grams of tofu contains 125 calories compared to 300 per 100 grams of ground beef. A good reason to integrate it into your meals when you want to lose weight !
Intestinal transit: the virtues of tofu
Tofu is particularly high in fiber, known to aid digestion. This food is therefore ideal for people with intestinal disorders. But that’s not all: the fibers present in tofu also make it possible to facilitate the assimilation of vitamins, such as vitamin K, which makes it possible in particular to fight against osteoporosis .
Tofu is rich in iron
Iron is needed to make hemoglobin, the protein found in red blood cells that carries oxygen in the blood, but also myoglobin, the muscle protein that stores oxygen.
The daily iron requirement for adults is approximately 1 mg in men and approximately 2 mg in women. Tofu is particularly rich in this trace element : it is even one of the best sources of iron of plant origin. Proof of this is: 100 grams of tofu contains about 5 mg, against 3.5 mg for lentils for example.
Tofu: it would participate in the good aging of the body
Tofu is naturally rich in isoflavones. These are phytoestrogens, in other words nutrients of plant origin capable of binding to the estrogen receptor, hormones secreted by the ovaries.
The consumption of tofu could therefore, according to some studies, reduce the disorders linked to menopause , by compensating for the drop in the production of these female hormones during this period. Phytoestrogens are also believed to be effective in maintaining good bone health, which also tends to deteriorate with the onset of menopause.
Soy, a controversial food
Tofu is made from soy, a food that is not unanimous. Some studies point the finger at certain deleterious effects of soy : it could disrupt the female cycle or even accelerate the development of hormone-dependent cancer cells. If these statements are not shared by all the experts and the studies on the subject diverge, the precautionary principle is in order.
The National Agency for Food, Environmental and Occupational Health Safety (ANSES) therefore recommends not consuming more than one soy-based product per day and advises against this food for pregnant women and children. less than three years old.
How to eat tofu?
As tofu has a rather neutral taste, it is often mixed with vegetables, spices or even herbs. There are several forms of tofu:
firm tofu : sold as a block in the fresh section, this type of tofu holds up well when cooked. It can therefore be easily integrated into pan-fried vegetables for example.
silky tofu : softer and smoother, it can replace eggs or cream in many recipes such as tiramisu, bavarois or even cheescake.
smoked tofu : this type of tofu is smoked over beech wood. Its taste is therefore more pronounced than classic tofu!
lacto-fermented tofu : it could be compared to feta , with the difference that it does not contain milk: it is inoculated with lactic acid bacteria in order to ferment it. This type of tofu is particularly popular in salads.
Among the well-known recipes that put tofu in the spotlight, we find the famous miso soup. But this food can be integrated into many dishes, such as sautéed noodles with tofu and chicken , tagliatelle salad with green asparagus.
We hope the article on the Shocking benefits of tofu that you didn’t know has been of help.
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