Calories In Broccoli & 11 Amazing Benefits From Some Research

Broccoli may not be the most popular vegetables such as spinach or the other. But you know that broccoli is one of the most nutritious vegetables, and even, broccoli called as a superfood. Broccoli is high in fiber, antioxidants, vitamin B, vitamin A, C, K and iron (read more broccoli nutrition facts). Calories in broccoli also includes low, based on data from USDA, in every 100 grams of broccoli contains only 34 calories or 142kJ. Based on calorieking, to burn calories, you simply walk for 9 minutes or jog for 4 minutes, and in fact it only took 3 minutes by swimming.

Research conducted in China on 5,000 women aged 20-75 years who were diagnosed with breast cancer found that those who frequently consume cruciferous vegetable group such as broccoli, cabbage, or mustard, the risk of dying from breast cancer is 62 percent lower. Other health benefits, the risk of disease recurrence was also 35 percent lower.

Meanwhile, researchers from Imperial College, London, found the chemical in broccoli and other green vegetables which effectively increases the natural defense mechanism to protect the heart arteries of blockages that can cause heart attacks. In a study funded by the British Heart Foundation, it is known that the compound sulforaphane, can activate the protective protein was not active, to protect the arteries from clogging.

11 amazing broccoli benefits for health

Maintaining a healthy heart

The fiber content in broccoli plus content of Omega-3 fatty acids, beta-carotene and other vitamins have contributed to the lowering levels of bad cholesterol while also regulate blood pressure. This is certainly very good to maximize cardiac function.

Against cancer

Broccoli contains two compounds phytochemicals called indoles and isothiocyanates. Phytochemicals serves to increase the activity of enzymes, whose role is to destroy carcinogenic agents. Broccoli has anti-cancer agents such as glucoraphanin, beta-carotene, diindolylmethane, selenium and other nutrients such as vitamin A, vitamin C, vitamin E, potassium, zinc and certain amino acids in preventing the growth of cancer cells in the breast, uterus, prostate gland, colon , kidneys, liver and lungs.

Prevents anemia

Anemia due to iron deficiency. Broccoli is a good source of iron, so that it can be used as an effective remedy for anemia.

Keeping blood sugar levels

Broccoli contains a mineral called chromium that helps in the proper functioning of the hormone insulin. This is one way to regulate blood sugar levels.

Foods for pregnant women

Pregnant women need essential nutrients to maintain healthy growth of the fetus. Broccoli contains all the essential nutrients needed by a pregnant woman, such as antioxidants, calcium, protein, vitamins, detoxifier, phosphorus and iron.

Improve bone health

Children, the elderly and pregnant or lactating mothers are advised to consume enough calcium. Lack of calcium can lead to weakening of the bones, teeth and osteoporosis. Broccoli contribute to bone health because it contains minerals such as calcium, magnesium, phosphorus and zinc.

Eye care

Zeaxanthin is the main ingredient in broccoli that are beneficial for eye health. These nutrients aid in the repair of damage caused by UV radiation and prevent disorders eye conditions such as macular degeneration and cataracts.

Enhance immunity

Broccoli encourage enhancing immunity or immune system to the presence of vitamin C, beta-carotene, selenium, zinc, phosphorus and copper.

Detoxification

Broccoli played a role in freeing the body from free radicals and toxins like uric acid. This, in turn, protects the body from toxins-such as ulcers, itching, arthritis, kidney stones, rashes, gout and eczema.

Overcoming constipation

Broccoli quite effectively overcome difficulty to defecate because it is rich in fiber. In addition to bind toxins in the colon, fiber also helps the absorption of nutrients from food.

Improve skin health

Broccoli is a storehouse of vitamins. Vitamin C, beta-carotene and vitamin B complex found in broccoli, which is very necessary to make the skin more radiant. Even vitamin E found in broccoli helped accelerate the development of the regeneration of skin tissue that has died.

How to get maximum health benefits of broccoli

If we dont cook broccoli in appropriate way, it can cause cancer-fighting substance is lost. However, now there is a sure way to maximize the anti-cancer of broccoli. Scientists from the University of Illinois, United States, managed to find a way to maximize the power of anti-cancer broccoli. The trick is to heat the broccoli in a certain temperature limits so that cancer-fighting substance called sulforaphane is not lost.

Discoveries made by Elizabeth Jeffery, making the content of sulforaphane in broccoli increases. Sulforaphane is one of the most powerful anti-cancer content contained within the plant. Works by increasing the content of enzymes in the liver to destroy cancerous substances that enter the body through food or the environment.

To trigger the sulforaphane is a bit difficult, because this sulforphane, associated with the sugar molecule through a sulfur bond. When the broccoli enzyme break sugar to release sulforphane, sulfur-binding proteins could spend sulforphane and make it inactive. Although the bacteria in our gut may be issued sulforphane, but we do not have the enzymes to remove it from the body's tissues. Therefore, it is best to obtain the enzyme from the broccoli. To get the maximum health benefits, heating time 10 minutes at 60 degrees Celsius, is the most appropriate to obtain the content of anticarcinogenic. For consumers in the home, preferably steamed broccoli for 3-4 minutes until it feels slightly soft.

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Awesome! Some Research About Turmeric Benefits For Health

Besides being used as a food seasoning, turns turmeric has some amazing benefits for health. In every 100g of turmeric, there are 2 grams of protein, 9.1 grams carbohydrates, 2.7 grams fat, 24 milligrams of calcium, phosphorus 78 milligrams and 3 milligrams of iron. Also in Turmeric is also contained as much as 0 IU of vitamin A, vitamin B1 0.03 milligrams and 1 milligram of vitamin C. The results obtained from conducted a study of 100 grams Turmeric, with the amount that can be eaten as much as 78%.

The study found that elderly who regularly consume contain turmeric capsules three times a day, have a better memory. In a study published in the British Journal of Nutrition said the content of curcumin in turmeric is believed to block the beta amyloid protein. Amyloid beta is a protein that triggers the formation of plaques in the brain. The presence of plaques in the brain that causes Alzheimer's.

Researchers believe, turmeric can boost brain power and prevent memory decline in old age. They conclude, ate curry at least once a week to help prevent dementia. Research is also corroborating evidence, elderley who have a culture of eating curry as a staple food, have better cognitive function and a lower prevalence of the dementia. The problem is, curcumin is poorly absorbed in the intestine. Professor Alf Lindberg, a scientific director at Cambridge Nutraceuticals says, need additional other substances to aid the absorption of curcumin.

Dr Laura Phipps from Alzheimer's Research UK, said, there is no research to prove curcumin effective in preventing dementia. Although there has been some early stage research showing the effect of curcumin on brain health, but there is currently no convincing evidence that it can prevent or treat dementia.

Meanwhile, a recent study in Thailand showed that an extract from turmeric, known as an antioxidant and anti-inflammatory properties, may help prevent heart attacks in those who had undergone bypass surgery. During bypass surgery, the heart muscle can be damaged by lack of blood supply, thereby increasing the patient's risk of getting a heart attack. However, the new findings published in the American Journal of Cardiology, indicate that curcumin, can alleviate these risks when added to traditional medical therapy. However, research leader of Chiang Mai University, said the findings were doing still on a small scale and need to be confirmed in larger studies.

Should we consume turmeric supplements

Andrew Weil, MD, (founder and director of the Arizona Center for Integrative Medicine and clinical professor of medicine at the University of Arizona), said that, the antioxidants in turmeric also may protect cells against certain types of cancer, the fight against Alzheimer's disease and help treat arthritis and depression. For the purpose of disease prevention, Andrew further recommend patients to cook with turmeric. Can be combined with black pepper to turmeric optimal absorption, or make a drink of turmeric, but not in the form of powder drink.

He also added, turmeric supplements should be consumed only for people who have health conditions such as abdominal pain disorders, depression, arthritis, memory loss. If you want to keep taking the supplement turmeric, she advised to consult a physician first, because turmeric supplements, and supplement with extract of black pepper or piperine, can interfere with the absorption of some prescription drugs.

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Health Fame Health Benefits, Healthy Foods

List Of Anti Aging Vitamins & Foods

Eating healthy and nutritious foods, and reduce the intake of fatty foods is one way to prevent premature aging. Fatty foods can damage collagen in the body, collagen is an important protein that keep skin healthy. With age, collagen is produced naturally in the body is decreased. Decreased production of collagen at the age of 20 years, can cause skin wrinkles and dull. However, food intake may affect the collagen in the body. The aging process can be slowed down if we regularly eat healthy food. If you want to prevent premature aging, avoid foods high in saturated fats and trans fats. In addition, multiply the consumption of foods high in vitamin C to help absorption of collagen become more optimal. 

List of anti aging vitamins 

Vitamin A

Foods such as potatoes, mangoes and carrots contain antioxidants derived from vitamin A. Retinol, a vitamin-forming, working inside the body's cells, hitting receptors that help the body function like when young. Retinol also inhibits the destruction of collagen which serves to moisturize the skin.

Vitamin C

Many are found in oranges, vitamin C is very useful for the production of collagen, repair damaged skin, as well as keep bones and teeth healthy. Vitamin C not only protects from the sun, but also can remove wrinkles. Patricia Farris, a dermatologist from Old Metairie, said that vitamin C can prevent aging of our skin.

Vitamin D

Damage to the bone, being one of the most powerful effect on our body's aging process. Vitamin D contains calcium to keep our bones strong. One of the things that makes our face wrinkles is bone fragility. The more healthy our bones, the great bone structure, and we are also increasingly look younger.

Vitamin E

Vitamin E is very nice, especially when combined with vitamin C, can make cells of the body to be healthy. Vitamin E fight free radicals in cells which protects cells from vulnerabilities. Vitamin E provide sun protection for the skin.

Vitamin K

Patricia Farris also said most complaints of patients aged over 50 years is about the bruises on the body and skin, especially in the arms. Vitamin C helps collagen in the skin remains intact so that the skin also remains thick - reduces the risk of injuries and even eye bags.

Anti aging foods

Aging also affected by exposure to free radicals, such as air pollution and cigarette smoke. To that end, consuming foods that contain antioxidants to counteract free radicals in the body, such as vegetables and fruits. With a good diet, can certainly minimize the effects of aging that occur. There are some foods that allow the body to remain healthy, despite getting older age. Some of them also function as an anti-aging, vegetables and fruit is also rich in protein and healthy fats.

Olive oil

Olive oil contains polyphenols which are powerful anti-oxidants. Anti-oxidants protect the body from cancer and decreased heart function. This has been reported in The Journal of Nutrition and the European Journal of Cancer Prevention. Another article in the Journal of the American College of Nutrition contains other benefits of olive oil, which is often used in the Mediterranean diet. Diet supplemented with olive oil, can prevent rapid skin wrinkled.

Blueberry

Blueberries contain vitamin C and E, which serves as an anti-oxidant. Anti-oxidant called Antocyanin is able to neutralize free radicals and help the performance of the cardiovascular system, vision, and digestion. Studies in 1999 by Jean Mayer Human Nutrition Research Center on Aging at Tufts University supports the efficacy of blueberries. Studies in rats prove, consumption of blueberries every day produces balance and coordination body better. Blueberries also prevent cognitive decline according research of University of Reading and the Peninsula Medical School.

Walnuts and pistachios

Walnuts and pistachios are a good source of vitamins B and E, which helps protect the skin from cell damage. Vitamin E is a potent antioxidant that can fight free radicals and oxidation, thus preventing premature aging of the skin. While vitamin B1 improve the circulatory system that helps make the skin more healthy and gleaming.

Carrot

Chemical compounds (polyphenols) with antioxidant properties in carrots reduce the risk of cancer and heart disease. Unfortunately, polyphenols would damage after passing through the cooking process. The content of vitamin C in carrots is very easily damaged after it is cooked, so these vegetables should be eaten raw.

Red grapes

Red grapes contains anti-oxidant called resveratrol, these anti-oxidant, protecting the body from degenerative diseases due to age. In some studies, resveratrol prevents cancer by limiting the growth of tumors in mice. In another study, Resveratrol adds to the life expectancy of the mice who ate High temperatures calories. The results of this study published in the journal Carcinogenesis, Nature, and Clinica Chimica Acta: the International Journal of Clinical Chemistry.

Oranges and apples

Oranges are rich in vitamin C, a potent antioxidant that also helps increase the production of collagen, which makes skin supple layer and soft. Such as oranges, apples are also high in vitamin C which helps to produce collagen. It also contains copper that is useful for the production of melanin, the brown pigment in the skin that serves as a protective natural skin from the sun.

Green tea

Green tea is another rich intake of anti-oxidants, such as vitamin C, vitamin E, Lutein, Zeaxanthin and Catechins. Benefits of green tea as an anti-aging was also published in the Journal of Agricultural and Food Chemistry. In this article, Catechins as one of the anti-oxidants can reach tissues in the eye. In this vision organ, Catechins reduce oxidative stress for more than 20 hours. Research conducted in Germany also proved that green tea is packaged in the form of lotions can reduce wrinkles on the eye as a result of frequent exposure to LED light.

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Health Fame Healthy Foods

Amazing Salmon Benefits & Complete Nutrition Facts

Salmon has long been known as a fish that has many health benefits, because it is rich in nutrients such as vitamins and minerals essential to the body. Some of the essential minerals present in salmon is potassium, selenium, and vitamin B-12. Based on daily human needs, biggest salmon nutrition is vitamin B6, which reach 63% (0.818 mg in every 100gr of raw wild atlantic salmon). Other substances that are considered most useful in salmon is the omega-3 fatty acids. Last substances are essential fatty acids naturally in salmon, namely in the form of eikosapentatonik acid (EPA) and dokosaheksanoik acid (DHA). Research shows that if we eat more fatty acids, can run tests with good mental, and has a sharper thinking. According to nutritionists, salmon is a fish that has a very good fat for brain function and development. This is because salmon contains omega-3 fatty acids DHA and EPA.

Salmon known to contain high levels of omega 3 which is very good for brain development in children. Omega 3 is good fats that your body needs. In adults, omega 3 is beneficial to the body to regenerate cells. Salmon regularly eat fish rich in omega-3, are also very good for heart health.

In addition to the content of omega-3 fatty acids, salmon is an excellent source of protein that is rich in minerals and some vitamins. Nutrition is very useful is also highly recommended for pregnant women. High nutrient content of the salmon comes from plankton and algae that is the source of this subtropical fish food. So that the content of fatty acids and other nutrients are not damaged, the salmon must be processed correctly.

Amazing salmon benefits

Improve brain development

For children, the benefits of salmon primarily to help improve their brain development. This could occur because the content of omega-3 EFAs contained in salmon. Not only useful for the brain development of children, omega-3 fatty acids in salmon may also be useful for those who suffer from attention deficit disorder (ADHD). Consumption of fish rich in omega-3 fatty acids may help reduce the symptoms of the disorder.

Improve brain development

For children, the benefits of salmon primarily to help improve their brain development. This could occur because the content of omega-3 EFAs contained in salmon. Not only useful for the brain development of children, omega-3 fatty acids in salmon may also be useful for those who suffer from attention deficit disorder (ADHD). Consumption of fish rich in omega-3 fatty acids may help reduce the symptoms of the disorder.

Good for heart health

The nutritional content of salmon is important for heart health, omega-3 fatty acids. This substance is a kind of unsaturated fatty acids that help nourish the heart by reducing inflammation throughout the body. Inflammation itself, if not controlled can damage blood vessels and lead to heart disease. Another function of the omega-3 fatty acids is to help lower triglycerides or bad cholesterol and blood pressure. Also good to help lower a person's risk of stroke and heart failure and reduce blood clotting.

Relieves Depression

Omega-3 fatty acids in salmon, may also be beneficial to relieve depression. This happens when people with depression eat them together with antidepressant medication prescribed by the doctor. A study suggests pregnant women who consume omega-3 fatty acids during the process of pregnancy will reduce the risk of depression after pregnancy.

Plays a role in bone health

So far, we know the sun helps the body synthesize vitamin D for our bodies. In addition, vitamin D can also be obtained from foods and supplements. Salmon is one type of food sources of vitamin D. In other words, the salmon are beneficial to improving bone health.

Prevent cell damage

Salmon is a source of selenium, a mineral that works as an antioxidant in the body. It is associated with a reduced risk of arthritis, maintaining the immune system and thyroid, as well as help keep the tissues of the body by preventing cell damage.

Maintaining eye health

Although not many, salmon contains vitamin A to maintain healthy eyes, the content is also beneficial to keep the vision in order to avoid cataracts or other eye diseases.

Salmon nutition facts

Vitamin A
Many people only know that Vitamin A serve only to maintain eye health. Actually there are other benefits, namely as an antibody, a source of antioxidants, wound healing and prevention of cancer.

Vitamin B6
Vitamin B6 improves immune system, nervous system and heart health. It also can increase energy and maintain healthy muscles. For children, vitamin B6 is very useful to enhance the functionality and intelligence.

Vitamin D
As we already know that vitamin D to maintain healthy bones and teeth and prevent osteoporosis. However, vitamin D is also great in keeping the skin and prevent prostate cancer and colon cancer.

Vitamin E
Vitamin E is well known as one of the ingredients in beauty supplements or other beauty products. Therefore, the benefits of vitamin E in salmon is indeed very good for skin health, for example, can overcome wrinkles, wrinkled skin and cuticles.

Protein
Protein is needed by the body, so you have to fill it every day. Protein can be obtained from anywhere, including salmon. Protein in salmon is very high and easy to digest. Some of the benefits of protein, as a source of energy, helps the metabolism, the process of muscle formation and hormones and antibodies.

Amino acid
Protein amino acids in salmon, is very important for the formation of red blood cells and white blood cells. These nutrients also play a role in balancing blood sugar, increase energy, brain function and mental abilities. With the amount is high enough, the amino acid capable of being antibodies, protecting the body from radiation and slow the growth of tumors and cancers.

Omega 3
Omega-3 fatty acids in salmon useful for lowering bad cholesterol and triglycerides, especially for patients with heart disease. Salmon will also strengthen the heart muscles and repair the damage. In addition, the consumption of salmon can prevent hardening of the arteries that lead to heart attack. Other benefits of omega 3, which improves the function of blood vessels, improve lipid patterns, prevent stroke and heart disease when exposed to type 2 diabetes and other mental disorders, such as depression and Alzheimer's. It is known that eating salmon in omega 3 can reduce the risk of mental disorders because of its natural anti-depressant. For children, omega 3 has benefits to assist the performance of the brain, so that memory is increasing.

Another consideration to get maximum benefits of salmon

Despite the many benefits of salmon for human health, but the past few days, the safety salmon consumption is a concern. One of the highlights is the content of polychlorinated biphenyls (PCBs) that are too high, especially in salmon farmed. Based on the research, these substances may be carcinogenic or can trigger the growth of cancer in humans.

Another issue related to the safety of salmon for human consumption is a risk of infection with parasitic worms are commonly called Anisakis. This is especially for those who love to eat the fish raw. In order for the benefits of salmon are not lost, must be made for processing and the cooking process is good and right.

If salmon served by fried, salmon nutrition turns into trans fatty acids are bad for health. If too much consumption of fried foods, trans fat levels in the body increases. Trans fats raise levels of bad cholesterol. Trans fats can cause buildup of plaque in blood vessels that lead to blockage, and eventually increase the risk of heart disease and stroke.

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Olive Oil Nutrition & 11 Magnificent Health Benefits

The highest olive oil nutrition based on our daily needs is vitamin E, which in every 100 gr contain 14mg of vitamin E (that means 93% from our daily needs). Olive oil is classified into the most healthy oils, compared with oil from other materials. Another nutrient content in olive oil such as vitamin C, omega-3 and omega-6. Although the fat content is high (100gr in every 100gr of olive oil), it still remains healthy, because only 14 percent of that fat is saturated fat. The rest are unsaturated fats that are considered healthy. Because the nutritional content, then no wonder this oil from olives (Olea europaea) fruit, has a lot of benefits for health and beauty.

In fact, new evidence published in Environmental Health Perspectives showed that olive oil can also protect your body from the effects of air pollution. Researchers at the US Environmental Protection Agency (EPA) recruited three groups of middle-aged to test if eating various types of oil can fight health risks associated with air pollution.

Meanwhile a Spanish study found that, by taking four tablespoons of olive oil daily may reduce the risk of breast cancer. In this study, a total of 4200 women aged 60 to 80 years were divided into three groups, and each woman, get a different Mediterranean diet menu. The first added olive oil, were both added nuts, and the third low-fat diet. The Mediterranean diet consists of fruits, vegetables, nuts, fish and meat. In further investigation after five years, it was found that women who eat a Mediterranean diet were added four tablespoons of olive oil, had a 68% lower risk for breast cancer. Four tablespoons of olive oil is added in salads, bread and also used for cooking.

Oline oil nutrition facts

The benefits of olive oil is already quite well known since ancient times. Usually people used for cosmetic use. Even as early as 400 BC, the olive has been widely used for traditional medicine. Vitamin contained in the olive fruit oil vitamin E. As is known, vitamin E has a function to prevent the risk of cancer, reduce heart disease, and can strengthen the immune system. Here is olive oil nutritional facts, which is taken from USDA database:

Olive oil benefits for health & beauty

Lowering cholesterol levels

The benefits of olive oil are often known to the public is, its ability to lower cholesterol. This oil contains a mix of antioxidants that can lower the levels of bad cholesterol (LDL) while still maintaining good cholesterol (HDL) in your body. If you want to try using olive oil to lower cholesterol, you can eat two tablespoons of olive oil per day. You can mix it with the salad.

Preventing breast cancer

A study published in November 1995 and carried out on 2,564 women affected by breast cancer, confirms that there is an inverse correlation between the likelihood of breast cancer. By consuming olive oil, contribute in protecting a person against breast cancer. A study published in the Archives of Internal Medicine Magazine August 1998 edition confirms that, consuming one tablespoon of olive oil daily may reduce the risk of breast cancer to the levels of 45%.

Preventing cervical cancer

Cancer British magazine published a study conducted in May 1996 of 145 Greek women, affected by cervical cancer. The researchers correlate between the women affected by cervical cancer with women who consume lots of olive oil. Apparently, women who consume olive oil less affected by cervical cancer. Where the possibility of cancer in them down to 26%.

Lowering blood pressure

Archives of Internal Medicine magazine at the March 2000 edition, published a study conducted on 27 patients affected by hypertension with blood pressure, an average of not less than 165/104 mm Hg, they regularly taking anti-hypertensive medication. The patients were divided into two groups, one eating foods that contain virgin olive oil, while the other group consuming foods containing sunflower oil. Six months later the results showed a decrease in blood pressure up to 7 points on the people who consume olive oil. While in the group that ate the sun oil, no changes in tension at all. The patients who consumed olive oil in their diet were able to reduce the dosage of hypertension medication by half, even 8 of them do not require anti-hypertensive medications during the study.

Preventing blood clots

Spanish researchers report suggesting that eating foods prepared with olive oil rich in phenol (a material that has benefits for the heart), can help prevent blood clots in people with high cholesterol. Dr. Francisco Perez-Jimenez and his colleagues from the Reina Sofia University Hospital in Cordoba, conclude that their findings provide new evidence about the health benefits of virgin olive oil. The findings are published in the American Journal of Clinical Nutrition in August 2007 edition.

Have properties such as breast milk

In a modern study published in February 1996 at the University of Barcelona, Spain, performed on forty women who breastfeed, breast milk samples taken from them. The researchers found that most of the fat contained in milk, including single-chain type of fat. This type of fat is considered as the best fat that should be consumed by humans, and that's the kind of fat found in olive oil.

Increase libido

Since the days of ancient Rome, olive oil has been used as an aphrodisiac or compounds that can increase sexual arousal in men and women. Consuming olive oil regularly can improve blood circulation and increase the production of sex hormones.

Reduce pain due to infection

Olive oil contains a compound called oleocanthal that can alleviate the pain arising due to infection or inflammation. The effects of the compound olechantal together with the effects of ibuprofen or pain medication. Both oleochantal or ibuprofen, can suppress the production of enzymes cyclooxygenas which is the trigger pain caused by inflammation.

Improves brain function and prevent Alzheimer's

Several studies conducted by researchers from the University of Massachusetts Amherst, suggest that olive oil is able to increase the memory capacity up to 25% of the brain and protect brain cells from damage. Olive oil is also believed to prevent Alzheimer's disease and other diseases that attack the brain.

Increase bone strength

Based on research, the olive oil consumed with food may increase the absorption of calcium in the bones and maintain bone density. Olive oil is believed to prevent osteoporosis or bone disease in the elderly.

Preventing diabetes

Diabetes is one of the causes of the high death rate in the world, and ranks sixth after heart disease and cancer. Diabetes is a disease that arises, because the body can not control blood sugar levels and cause damage to other organs. Several studies have shown that olive oil can improve insulin sensitivity, lower blood sugar levels and prevent diabetes.

Tips to get the benefits of olive oil

There are olive oil products last three months of the production process. But there also could last up to two years. Even so, the benefits are even better if you spend no more than a year. According to the study, the levels of antioxidants in olive oil will drop dramatically after being stored for one year, although you have to keep it properly.

To get the benefits of olive oil to the maximum, we recommend that you buy olive oil can be discharged roughly in half year period. Save the packaging in a dark place, away from light, and avoid the heat. It is also recommended to store in airtight bottles or metal cans.

You can also store it in the fridge. But olive oil can change the texture and color when cooled. But you do not need to worry because it does not affect the quality of olive oil. The condition can be back to normal when olive oil was placed at room temperature.

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Health Fame Health Benefits, Healthy Foods, Nutrition

Low Sodium Foods For People With High Blood Pressure

Low-sodium diet is recommended for those who have high blood pressure or hypertension and degenerative diseases such as heart or kidney. Excess sodium intake, especially in the form of common salt (NaCl) can cause hypertension, ascites (accumulation of fluid in the body cavity) and Adema. Cirrhosis of the liver disease, hypertension, heart failure and kidney also begins with symptoms of the disease caused due to excessive salt consumption. The human body is in need of a sodium salt, however, if too much consumption, making the kidneys need to work hard to get rid of excess salt. The salt can not afford removed by the kidneys and then left in the body tissues, binds water and there was a swelling or Adema.

We are advised to limit their intake of salt, or sodium no more than 2,300 mg per day. The amount is equivalent to only about one tablespoon of salt. However, even though modest salt reduction, up to 300 mg per day, could lead to better health. Therefore, avoid foods containing high salt or sodium, and choose foods that are labeled no added salt or reduced sodium. Make sure to carefully reading food labels and choose foods containing less than 5% of the daily salt intake is allowed.

Low sodium foods list beside fruits and vegetables

Fruits and vegetables are already a common thing the doctor ordered as lowering high blood pressure. Did you know there are other foods that are full of nutrients and contain low sodium same with fruits and vegetables? You can insert the following low sodium foods list:

Fresh meat

All processed meat, from sausage, corned beef, salami, chicken nuggets, and even canned fish, contains high salt-based preservative. Rather than select a processed meat that may be cheaper, you should start to switch fresh meat. Do not forget to reduce the salt or seasoning used for cooking.

Dairy products

To enhance your daily nutrition, make sure there is always a dairy product. Can be in the form of fresh milk, as well as products ranging from cheese or yoghurt. But in choosing a cheese, always pay attention to the sodium content on the label or salt nutrient content. Preferably, choose low-fat cheese, because the salt content will be lower.

Spices and herbs

Spices and herbs renowned as lowering high blood pressure, even this has become a tradition in many countries, such as China's one of them. The main function of herbs and spices are, to spice up your food so that your tongue free from addiction is rich in sodium salts.

Butter

Do not misunderstanding, butter, margarine differ. Many people prefer to use margarine rather than butter because it tastes more savory. But what makes it more enjoyable, which makes it not good for health. Compared with margarine, butter salt content is much lower. In addition, butter is more nutritious on magarin must be fortified in advance.

Skimmed milk

Just like yogurt, skim milk contains calcium is high enough. And this could be an option for those who do not like acid. 8 ounces of skim milk contains 302 mg of calcium. So, you only need to drink four glasses of skim milk a day to lower blood pressure.

Legumes and grains

Peas and lentils, as well as grains such as flax seed and chia seed, all low in sodium. Whole grains such as wheat also help lower bad cholesterol and reduce the risk of developing diabetes type 2. However, make sure that you use dried peas or buy canned kind, but low in sodium.

Pure low-fat yogurt

Yoghurt not only expedite the body's metabolism, but also a high source of calcium. 8 ounces of yogurt contains 415 mg of calcium, which is higher than that found in milk. You need to know, calcium can lower blood pressure by 1.9 points in systolic number, and 1.0 points in diastolic number if you eat as much as 1200 mg per day.

However, there is a recent study that states if a low-salt diet can actually improve cholesterol levels. American Journal of Hypertension found if low-sodium diet can increase cholesterol, triglycerides and cardiovascular risk factors. Dr. Niels Graudal, a consultant in internal medicine and rheumatology seniyor (from Copenhagen University Hospital in Denmark) stated that, based on the results of research that has been done, you do not need to be too worried about excessive salt intake.

This is based on the ability of each person a different reaction to the intake of sodium to the body. Some people are more sensitive to salt than people in general. However, according to Dr. Suzanne Steinbaum a cardiologist from New York still recommend a diet low in salt will be healthier for you to live. Low-salt diet can reduce blood pressure, but it is also able to increase levels of cholesterol, triglycerides and renin enzymes and hormones noradrenaline and adrenaline which is capable of both hormones affect blood pressure and heart rate.

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Health Fame Healthy Foods, High Blood Pressure, Hypertension

Calories In Strawberry & 4 Hidden Health Benefits

Don't worry about strawberry calories, because strawberries includes in low calories fruit. In fact, strawberry can help you to lose weight since they are rich in vitamin C. Based on USDA database, in every 100 gr of strawberry contained 136 kJ (33 kcal). While based on calorieking site, in the same amount, contain 134 kj, you will only need 9 minutes walking to burn these calories, or 3 minutes for swimming. Calories contained in it, should not worried about. Because there are so many health benefits that we can get from this fruit that have latin name Fragaria × ananassa. A number of studies have linked the consumption of strawberries with better heart health. The content of the allegedly beneficial berries are anthocyanins. These substances have various effects on the body, such as the flexing of blood vessels and lower blood pressure. However, further research is needed about the content of berries which is beneficial in both anthocyanins or other content.

In fact, berries fruit contain high antioxidant and vitamin C. Besides, the seeds also contain omega-3 fatty acids that can prevent cancer. Even some experts suggests those who get blueberry and strawberry extracts experienced improvements in memory function. The stronger the color, the more nutrition contained. This antioxidant has a function to prevent cell damage and aging. Allegedly, the effect of these antioxidants may also slow the aging process that occurs in the body. This antioxidant has a function to prevent cell damage and aging. Allegedly, the effect of these antioxidants may also slow the aging process that occurs in the body.

Various studies have found strawberry is helpful as teeth whitening, treatment of irritation to the skin to improve digestive problems. The red color of strawberries comes from the content of anthocyanidins which indicates the fruit is rich in antioxidants. The high antioxidants in strawberries, are also useful for preventing inflammation, cancer, and heart problems. It also contains vitamins C and K, fiber, folate, magnesium, and potassium (read more strawberry nutrition facts).

amazing strawberry benefits for heatlh

Strawberries not only have a beautiful appearance. This red fruit, also had many health benefits. Although it tastes sweet and sour, strawberries contain many nutrients that humans need.

Lowering blood pressure

Strawberry consumption is recommended for those who have high blood pressure. The content of polyphenols in strawberries can help lower blood pressure so as to reduce the risk of cardiovascular disease. In addition, abundant potassium content useful in helping to avoid the effects of sodium or salt in the body. High potassium consumption is associated with reduced risk of death. Conversely, potassium deficiency can invite the risk of high blood pressure. 

Research at Florida State University on 60 menopausal women, showed that those who ate strawberries for eight weeks, her blood pressure dropped. High blood pressure is common for menopausal women, due to hormonal changes and weight gain. Then eat strawberries help lower blood pressure, particularly those who are already in menopause.

Control blood sugar

Other strawberry benefits is that it helps to control blood sugar, so that always stable, not too high or too low. Strawberry could be an option for people with diabetes because it has a low glycemic index and rich in fiber. The glycemic index is a number that indicates a food's effect on a person's blood sugar levels. Score of 55 or less indicates a low glycemic index, 56 to 59 includes moderate index, and over 70 is high. Meanwhile, the strawberry has a low glycemic index of 40.

Maintaining a healthy heart

The benefits of berries for heart health can be obtained by eating regularly. A study showed that consumption of at least three cups of strawberries, or 24 pieces per week, can reduce the risk of heart attacks in middle-aged women. This benefit associated with anthocyanin content in strawberries. In addition, through experiments on animals is known that quercetin content in strawberries may reduce the risk of atherosclerosis due to bad cholesterol. Atherosclerosis is the hardening of the arteries that can lead to heart disease. The condition can occur because of a buildup of fatty plaque in blood vessels.

Anti inflammation

Quercetin is a natural anti-inflammatory substances, thought to have anticancer properties. Antioxidants are considered able to fight free radicals and prevent tumor growth. In addition, the content of quercetin may also be useful to relieve allergy symptoms such as itching, watery eyes, and runny nose. However, it still needs more thorough research to confirm these findings.

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Health Fame Fruits, Health Benefits, Healthy Foods

Cucumber Calories & 10 Amazing Benefits For Health Also Beauty

Cucumber is a fruit, based on wikipedia, plants that have latin name Cucumis sativus is a fruit that have been used as vegetables for a long time. One of important cucumber benefits is to help weight loss programs, because they are low in calories. According to the calorieking site, in every 100 grams of cucumber contains 63kJ. Meanwhile, if based on the USDA database, in the same amount contained 65kJ or 16kcal . Cucumber contains 95 percent water content, so it helps to overcome dehydration. Cucumbers are also rich in vitamins are beneficial for the body, one of which is vitamin C. The benefit is not only when eaten, but also for external use on the skin area.

Cucumbers have a high fiber content and low in carbohydrates, so if eating this fruit, the blood sugar will not rise as high as other vegetables. However, blood sugar levels may remain high if your diet is still adhered to other high glycemic index. According to the diabetes association in America, consume cucumbers have little effect on lowering blood sugar levels in diabetics.

10 amazing cucumber benefits for health & beauty

Prevent dehydration

Cucumbers contain 95 percent water, making cucumber can prevent dehydration. For this purpose, you can also make an infused water from cucumber. The trick, wash cucumbers, cut and put in a pot of water. Keep them in the fridge for about an hour before serving. In addition to refreshing, this drink can prevent dehydration and help detoxify the body. Infused water can also be an alternative to energy drinks, carbonated glucose drink, or juice. In addition, you can feel full when hydrated, helping the program to lose weight.

As an antioxidant

Cucumbers are rich in beta carotene, manganese, vitamin C, as well as some of the antioxidant flavonoids that can counteract free radicals. Free radicals can invite a number of diseases such as heart disease, diabetes, vision impairment, and Alzheimer's. In addition, the content of the cucumber cucurbitacin and lignans may help protect the body from cancer. One study found, cucumber might inhibit the growth of prostate cancer because it contains flavonoid fisetin.

Maintain bone health

The content of vitamin K in the cucumber, can maintain bone health, as it helps form a protein needed by bone. Vitamin K deficiency is associated with increased risk of fractures. A cup of cucumber is able to provide approximately 11-19 percent of vitamin K daily.

Skin care

If the acne affected skin, you can eat cucumbers, or using a mask of cucumber. Cucumbers contain vitamins B5 and pantothenic acid, both are substances that are often used to get rid of acne. Cucumbers are also useful to reduce irritation, inflammation and swelling of the skin. You can also use cucumber slices on sunburned skin because the cucumber have a cooling effect and soothing when applied to the skin. In addition, cucumber slices also help reduce eye puffiness because they contain caffeic acid and rich in water.

Relieves joint pain and rheumatism

Cucumber is a source of silica which is known to reinforce the joint tissue. Cucumber juice contains calcium, folate, potassium, magnesium, and vitamins A, C, D, B1 and B6.

Replenish daily vitamin needs

Cucumber contains three basic vitamin which is always required daily. The vitamins are A, B, C, vitamin will strengthen the immune system protects the body everyday. To obtain maximum results, cucumber can be made into juice mixed with spinach and carrots. It is advisable not to throw cucumber skin, because in that section contained 12 percent of vitamin C, which is sufficient for daily needs.

Provide sufficient minerals for the skin

Cucumber contains potassium, magnesium, and silicon, which is quite high. This is what makes the cucumber as the base ingredient for skin care.

Helps digestion and weight reduction

With a high water content and low calories, cucumber is the ideal food for weight loss. Chewing cucumber good for the sport jaw and fiber for better digestion. Consumption of cucumber in everyday dish for treating chronic constipation.

Improve the appearance of the eye

Cucumber slices placed on swollen eyelids can improve the appearance. Cucumbers can reduce swelling and eye bags that make the face look more fresh.

Against cancer

Cucumber contains secoisolariciresinol, lariciresinol and pinoresinol. All three are closely linked with reduced risk of several types of cancers such as bladder eggs, breast, prostate, and tiny water channels (uterine).

There still many benefits of cucumber that you can read at cucumber nutrition post.

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