Broccoli Benefits

Broccoli is the best nutrient provider or rightly called as a super food is cultivated from wild cabbage and looks similar to cauliflower. Broccoli can eaten raw as salad or after shallow frying them in order to preserve the nutrients in it.


Here are the few health benefits of Broccoli. Read below to know about them:

1. Cancer prevention:

Researchers have proven that broccoli can prevent cancer. Broccoli has certain properties that can remove estrogen that cause cancer from the body. It has anti-carcinogen properties that prevents cancer. Broccoli is highly suitable to prevent breast and uterus cancer.

2. Highly nutritious food:

Broccoli is a good source of nutrients like fiber, vitamin C, vitamin A, beta carotene etc. Broccoli is also rich in minerals and contains potassium magnesium, manganese which are necessary for a healthy body. When it is consumed by pregnant women, it provides them with nutrients and prevents the problem of constipation. A cup of broccoli also boosts the immunity system.

3. Skin re-generator: 

Broccoli contains glucoraphanin that can regenerate the skin when the skin is prone to sun damage. It also contains beta carotene, vitamin E, vitamin B complex that helps the skin by giving it a glow and keeping the skin looking youthful.

4. Improve heart health:

Broccoli healthy benefits include it being good for the heart. It contains fiber, fatty acids and vitamins that regulate the blood pressure in the body and reduces bad cholesterol. Broccoli can protect the blood vessels from damages and regulate blood pressure that can prevent heart attack and stroke.



Rye Bread Benefits

Rye Bread is also known as whole-grain bread. This is number one delicious food for your low-carb diet. You can serve this as toasted with omelet or scrambled eggs.



Rye Bread Benefits:

1. Nutrient-rich:

Because the germ and bran in the endosperm remain during processing, rye retains its many nutrients which include fiber, protein, potassium, calcium, iron, phosphorus, magnesium, manganese, vitamin B-1, folic acid, thiamin, niacin and antioxidants. These nutrients also help lower cholesterol along with the risk of cardiovascular disease, cancer and diabetes. One slice of rye bread contains 83 calories.

2. Improves digestion and body fat distribution: 

Rye bread is high in fiber, which improves your digestive health. Fiber, most of which is removed from processed grains, such as white bread, also contributes to lower cholesterol and less fat in the abdomen and around digestive organs, notes the Whole Grain Council. Rye bread helps relieve constipation. High-fiber rye improves bowel movement in overweight middle-ages males.

3. High satiety:

Rye’s high-fiber content contributes to satisfying hunger, making you less likely to reach for a second helping. If you have it for breakfast, rye bread can decrease hunger both before and after lunch as compared to wheat. Participants who ate wheat were hungry early in the afternoon, while those who ate rye bread stayed full until well after the lunch hour.

4. Healthier blood sugar levels:

Because most of the fiber is stripped away processed grains, white bread can create a quick rise in blood sugar that raises your insulin level and informs your body to store fat rather than burn it. The less processed rye grains maintain a more even level of blood sugar and insulin for efficient fat-burning, lower blood pressure, reduced inflammation and a decrease risk of diabetes and cardiovascular disease.


Green Tea Facts and Benefits

Green tea is known to promote general health and weight loss. Now, even more research has been confirming the great benefits in drink green tea.

Green tea has rich amount of polyphenols, especially epigallocatechin gallate. EGCG, for short, is a powerful antioxidant and research has shown that it make help inhibit and kill cancer cells and also lower LDL cholesterol levels.

In addition, EGCG can prevent the abnormal formation of blood clots, something really important considering the formation of abnormal blood clots (thrombosis) is the leading cause of heart attacks and stroke. Further more, some studies suggest that drinking green tea can increase your metabolism and help the body to burn more fat.

Also, research has shown that regularly drinking green tea may help prevent tooth decay by killing the bacteria, which causes dental plaque.

Lastly, green tea as a good source of caffeine (about 1/3 of that in a cup of coffee which can be good if you are caffeine-sensitive), which can stimulate the central nervous system, resulting in increased alertness and mood elevation along with the various other benefits that caffeine provides.


Green tea is the number one drink that is necessary for your health during the winter. These below are the stated reasons to justify why you should drink green tea this winter:

1. Weight-loss or maintain weight: as you may have known, holiday season is the worst time to maintain weight. Drinking green tea regularly has been shown to help suppress appetite and increase your metabolism— both of which can help you save or burn a few calories while you celebrate this season.

2. Improve immune system and prevent sickness: Several studies have shown that green tea has antiviral properties; one study found that taking green tea catechin capsules helped prevent health-care workers from catch the flu, and another found that Japanese schoolchildren who drank green tea for six days a week or more were less likely to catch the flu. Now you can still go shopping and socializing but still keeping a good health. 

3. Stress relief: drinking too much coffee can give your body a high amount of caffeine intake, which causes trouble sleeping and stress. Green tea is known to contain 1/3 amount of caffeine and caffeine found in green tea is likely considered as healthy.  Replace your coffee with a cup of hot green tea now to have a good sleep and feel more relaxing.

Foods that Help Reduce Stress

Everybody get pressured and stressed occasionally. Stress can cause by having too much pressure from studying, work, or other personal reasons. However, different people have different way to deal with stresses. Some tempt to snack up a candy bar or a pack of chips. Some decide to go for fast food restaurants. You may have not realize the after consequences of stressful by how you’re dealing with it. 

Sometimes being stressed and pressured are the reasons to cause weight gain. These below are the foods which I have researched that can reduce stress but still help to maintain your weight and stay healthy.

1. Dark chocolate: The results showed that eating dark chocolate daily reduced stress hormone levels in those who had high anxiety levels. . 

To take full advantage of chocolate’s health perks, choose dark varieties that are at least 70 percent cocoa. And of course, try to keep portions in check since chocolate (even dark) is high in calories. One ounce daily (about 150 calories worth) is just the right amount to reap the tension-taming benefits without going overboard.


2. Berries: Very rich in antioxidants,offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. 


3. Salmon & Tuna: Since salmon and tuna are known to contain large amount of omega 3, they are the best reducing stress foods. Salmon and tuna also have important vitamins in which are the “happy”brain chemical serotonin. 


4. Almond: Almonds provide many good nutrients like vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. Vitamin B and magnesium are the substances in which involve in the production of serotonin, which helps to regulate mood and relieve stress. Zinc is also shown to fight and prevent some of the negative effects of stress, while antioxidant vitamin E destroys the free radicals related to stress and heart diseases. 

You should only eat one handful of almond each time since almonds are high in calories, but healthy fat. 


5. Whole-grain rice or pasta: carbs are well known to boost the serotonin levels and calm you down. But of course all carbs can give you this kick, even with whole-grain bread, rice, and pasta. Now you can reduce your stress hormones but still stay healthy with your low-carb diets. 



Benefits of Spinach

Spinach is considered to be the most amazing vegetable.


Spinach is a nutrition superstar, even a fairly good source of iron. It’s loaded with vitamins and minerals, some of which are hard to find in other foods. Besides, spinach can give a delicious taste for your meals and is also very important for winter as a superfood for your health during the cold. It is  is a powerful weapon to protect your eyesight, your bones and prevent you from having cancer.



Spinach’s Health Benefits: 


Spinach is known to provide a high amount of vitamin C and E, beta-carotene, manganese, and zinc. By the sources it presents, spinach is a powerful antioxidant food. Spinach also contains lipoic acid which helps antioxidant vitamin C and E to regenerate.



Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach. Also the flavonoid and carotenoid content have anti-inflammatory substances and are plentiful in the leaves of the spinach plant.

Prevent cancer

There are more than a dozen different flavonoid compounds in spinach and these are powerful anti-inflammatory and anti-cancer fighting agents. Medical studies show that spinach intake can potentially decrease the incidence of breast cancer in women.

Flavonoid is a phytonutrient with anti-cancer properties abundant in spinach. It has been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.

Bone health

Vitamin K is important for maintaining bone health. Fortunately, spinach contains 200 percent of the daily value in just one cup of fresh spinach leaves. Along with vitamin K, other nutrients such as calcium and magnesium found in spinach play an important role in supporting bone strength.

Immune system

The vitamin A in spinach also plays another important role to protect and strength the immune system in human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.


Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular generation.

Blood pressure

The rich amount of magnesium and proteins found in spinach have been shown to effectively lower blood pressure.


Because spinach has a large amount of antioxidant vitamin A, which is the nutrient that helps the skin stay healthy, retain moisture and fight acne, thickening and wrinkles.

Brain and Nervous function

The protective sheath around our nerves relies on vitamin K to help synthesize this vital protective covering. Vitamin K found in spinach is essential for the overall health of our nervous system.

Weight loss

One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.




Foods to Protect Your Skin from the Winter Cold

Since winter is already in town, or coming soon for some of you. Your skin gets dry very easily with the cold weather, keep your skin moisturize and healthy with these foods below to always stay stunning.

1. Spinach and Kale: they are known to contain a high amount of vitamin A, which is the excellent major nutrient in anti-aging and give you a youthful glow. spinach-and-kale-nutrition-2

2. Oranges and Grapefruits: Vitamin C is a very important source not just only to improve your immune system during the cold, but it also prevents wrinkles. Oranges and grapefruits are great known of their large amount of vitamin C.


3. Eggs: You may well know of the benefits from egg masks. Eggs are good for your skin from inside and out, because they provide a rich amount of sulfur. Sulfur is the nutrient in which helps skin and smooth  by repairing tissue and elasticity in skin.



4. Green tea: not only drinking tea can help your lose weight, but it is also a healer for skin damages.  It helps protect your skin from melanoma and acts as an anti-inflammatory against acne and cuts.


5. Salmon and Tuna: Salmon and Tuna


are known as omega 3-rich foods. Meanwhile, omega 3 is very important for the skin because of its good-for-you fats, these fats help to soften your skin by holding in moisture, which helps decrease the look of wrinkles and plumps up skin.

6. Oysters and Crabs: to keep your skin healthy,



zinc is one of the major sources. Zinc helps to reduce oil production and acne and also helps heal wounds. And oysters and crabs are well known to contain highly amount of zinc.

7. Tomatoes: tomatoes are known for containing greatly good


sources to heal many diseases. As well by eating tomatoes can actually help block out the sun’s harmful UV rays. This is a good

thing since sun damage can cause premature aging and skin cancer.

8. Berries: berries provide a large amount of antioxidants that protect the skin from free radicals, which disrupt healthy cell production, causing you to look older faster.




Beet Nutrition and Benefits

Beets are a fabulous root vegetable and the benefits of beet juice are plenty. Beets have been used traditionally to heal people.Beet is known to provide a high amount iron, which is the most important to improve your blood pressure.


Besides, beet is also a cancer fighter vegetable, helps to decrease cardiovascular risk and lower the incidence of metabolic syndrome, a condition which includes high blood sugar, high blood pressure and high cholesterol.

Beet is rich in calcium, iron and vitamins A and C. Beetroots are an excellent source of fiber, manganese and potassium.

Beet Nutrition Facts: 


Beet’s Health Benefits: 

Blood pressure

Nitrate is the best source that helps to reduce the risks of having blood pressure. eetroot is a great source of nitrates, which when consumed, is converted to nitrites and a gas called nitric oxides. Both these components help to widen the arteries and lower blood pressure.

Reliefs skin problems

Since beet contains a highly amount of antioxidant, drinking beet juice regularly may be beneficial in the prevention and cure of inflammations including skin inflammation like acne. The juice also helps eliminate blemishes and promotes healthy skin and hair growth.

Reduce “bad” cholesterol

“Beetroot is known to contain large amounts of soluble fibres, flavanoids and betacyanin. Betacyanin is the compound that gives beetroot its purplish-redcolour and is also a powerful antioxidant. It helps reduce the oxidation of LDL cholesterol and does not allow it to deposit on the walls of the artery. This protects the heart from potential heart attacks and stroke reducing the need for medication.”

Great for pregnant moms, prevents birth defects

Beet is known to provide a large amount of folic acid, which prevents various birth defects in babies. Because it has highly supplement from folic acid, beet is very importance during the pregnancy helps to boost more energy and give fully formation for the unborn babies.

Prevents diabetes

Beet controls sugar cravings since it has has a medium glycaemic index. A medium glycaemic index means that it releases sugars very slowly into the blood. This property helps keep a person’s blood sugar levels low while satiating that sugar craving.

Improve sexual health

Beet is also known as ‘natural Viagra’, one of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that’s not just urban legend – science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones.

Boost brain health

drinking beetroot juice could increase a person’s stamina by 16 percent, because of its nitrate content. Known to increase the oxygen uptake by the body, by balancing oxygen use and increasing stamina.

Beetroot juice is one of the richest dietary sources of antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles. These natural nitrates increase a molecule in the blood vessels called nitric oxide, which helps open up the vessels and allow more oxygen to flow as well as lower blood pressure. 

Improve eyesight

Raw beet greens contain two carotenoids: lutein and zeaxanthin. Science reports them to be extremely beneficial for the eye – especially the retina. One of the benefits of beet juice (raw) is that you can absorb the carotenoids easily while maintaining the value – these carotenoids are easily destroyed when cooked.

Improve liver health

Beetroots have long been used for medicinal purposes, primarily for disorders of the liver as they help to stimulate the liver’s detoxification processes. The plant pigment that gives beetroot its rich, purple-crimson colour is betacyanin; a powerful agent, thought to suppress the development of some types of cancer.

Reduce Cancer Risk

The betacyanin that beet juice contains, helps prevent the formation of cancerous tumors and also detoxifies the body of all harmful toxins. “In a study done at the Howard University, Washington DC, it was found that betacyanin helped slow the growth of tumours by 12.5 percent in patients with breast and prostate cancer. This effect not only helps in the diagnosis and treatment of cancers but it also helps cancer survivors remain cancer-free longer.”

There has been research and success with leukemia, colon, lung and skin, liver, and spleen, breast, prostate and testicular cancer. This seems to be the case, even at a very low dose.