Top 5 Most Nutritious Seafood and Health Benefits

What do you think of when you hear “you must eat healthy”!?! Do you see yourself surrounded by vegetables and fruits!?! If so, you should know that having a healthy life in terms of eating habits does not involve a focus only on vegetables and fruits. There are a lot of other interesting food categories and mixes that have a positive impact on your health and, therefore, should definitely be tried on a regular basis.

One of these categories is SEAFOOD. Although some of you might consider this as only an “exotic” food, proper only for special occasions, you should know that seafood could be a very good ingredient if introduced in your daily diet.

Seafood, besides the fact that is delicious, is a very good source of minerals, vitamins and proteins. Many seafood categories are low in cholesterol and sodium, low in fat (most of this fat is unsaturated – like omega -3 fatty acids – which is a good type of fat), rich in vitamins like A, B6 and B12 and minerals like phosphorus, iron, zinc and potassium.

Just to get you attention, I will next point out the 10 MAIN EXTRAORDINARY BENEFITS that seafood can have on our health:

1. Lower Blood Pressure
2. Reduce the Risk of Heart Diseases and Improve Heart Functions
3. Support Optimal Brain, Eyes and Nerves Development for Children
4. Provide Protection Against Bronchitis
5. Provide Protection Against Emphysema (associated with smoking)
6. Help People in Depression
7. Boost Immune System
8. Prevent Cancer
9. Prevent Osteoporosis and Arthritis
10. Lose Weight

As we can see, the influence seafood can have on our health is extraordinary. However, as for vegetables and fruits, some categories of seafood are better than others. This is why I made a selection of 5 of the most nutritious seafood out there:

1. Salmon

Salmon is a great source of the popular omega-3 fatty acids. This helps reduce risk of heart disease and prevents cancer. These types of acids also have anti-inflammatory functions, help the immune system and the brain. Half a fillet of cooked salmon (175 grams) has about 350 calories and 10 grams of fat. Other cold-water fish like mackerel and tuna are also a great source of omega-3 fatty acids.

However, when buying your salmon, keep in mind to choose the eco-friendly and sustainable option. Avoid the Atlantic farmed one and go for the wild-caught Alaskan salmon.

2. Shellfish (mussels and oysters)

Shellfish are rich in Vitamin B12 which helps the nervous system. They also provide the body with iron and important minerals like potassium and magnesium. Three ounces (about 90 grams) of mussels give you 700 mg of omega-3 fatty acids. The same amount of oysters gives you 44% of the daily recommended value of iron. Three ounces of shellfish also contain about 130 calories and 3 grams of fat.

3. Pink Shrimps

Shrimp are rich in tryptophan and selenium. They are also a great source of protein, having a much better ratio of proteins gained with fats and calories than most foods. Four ounces of shrimp have 23 grams of protein, 112 calories and less than a gram of fat. Shrimps also provide the body with vitamins D and B12. All of these benefit the cardiovascular system and, believe or not, help reduce anxiety and depression.

4. Crabs

Besides the omega-3 fatty acids, protein, selenium and natural sodium, crabs are a great source of vitamin B12 and Zinc, which helps the immune system. Crabs are also low in calories and fat.

5. Sardines

The plain sardines just had to be in our top 5 list. They are the perfect example that your food doesn’t have to be expensive in order to be nutritious.

Sardines have more omega-3 acids per serving than any other food! 3 ounces (approximately 90 grams) of sardines are packed with almost 2 grams of these miracle-acids. These make them great for brain memory and performance. Also, sardines have a high level of vitamin D, which is essential in making your bones stronger.

Popularity: 5% [?]

2 of the Most Important Elements in Fruits

1. Water in Fruits

Water plays an important part in our lives. 70% of our planet is covered with water, resembling with the human body that consist of 80% water. So, it seems that we should control our water intake in order to maintain the “volume” of water in our bodies.

Some might say that we could drink 2 bottles of water a day and have the intake covered. If you think that this is the proper solution, think again!

You don’t have to flood your body with water, you only have to consume food that is rich in water. So, the best sources of water for the human body are fruits and vegetables.

Fruits have the highest water content of any other food. Additionally, they contain all the vitamins, minerals, carbohydrates, amino acids and fatty acids needed by the human body.

The results of a survey outlined that those who eat fruits at every meal tend to want to eat less food at the next meal, resulting in a very safe and healthy weight loss diet. The main factor influencing our appetite might be the sugar content (glucose) in fruits.

Some researchers also found that fruits contain a substance that can reduce the risks of heart attacks and heart diseases. The substances prevent the blood from becoming to thick and plugging up the arteries.

Water helps our bodies to integrate nutritious elements contained by food. A faster integration of nutritional elements means a faster digestion. By digesting food quicker our bodies can use their energy for other purposes that digestion (our bodies save energy).

For example, grilled meat is digested in approximately 8 hours, while a fruit salad digested in 30 minutes or less.

Additionally, fruits do not even digest in the stomach. Most of them (except dried fruits, dates and bananas) are pre-digested in 20-30 minutes. As they pass through the stomach, they break down and release their nutrients in the intestines.

2. Glucose

The extraction of energy from fruits is a relatively difficult process. Everything we eat or drink has to be digested in order to obtain energy for our bodies. There are 2 different ways of extracting energy from food:
- BURNING WITH OXYGEN, for sugar and fat (fruits, etc.)
- BURNING WITHOUT OXYGEN, for proteins (meat, dairy, etc.)

This process is one of the most effective ones for the human body. The energy of fruits is concentrated in the form of sugars (glucose). The human body uses oxygen in order to transform glucose into energy. After transforming glucose into energy, the waste products remaining after this reaction are water and carbon-dioxide. Water is used by the human body, while carbon-dioxide is eliminated through the lungs by breathing.

When referring to extracting energy, this process is 3 times more effective as compared to a combustion engine. By transforming glucose in energy, the body extracts about 50% of the contained energy, while a combustion engine uses only 10-20% of the energy (the rest is lost through heat).

As regards the other burning process, without oxygen, the energy is extracted from proteins. Products like meat, milk, dairy, etc. contain energy in the form of proteins and fat. The process of transforming proteins into energy is more difficult and time-consuming. Additionally, the body uses more energy to transform proteins as compared to glucose.

The waste products of this burning process is ammonia which is connected to carbon-dioxide and forms the less toxic ureum which is excreted by kidneys.

Our bodies always burn a mix of glucose and fat. The ratio of the fat and the glucose in the burning process depends of the intensity of the activity carried out by a person.

Low intensity activities tend to burn more fat than glucose, while high intensity or duration activities tend to burn more glucose.

Let’s take for example two of the most common exercises: walking and running.

Walking for 30 minutes will force your body to burn about 110 kcal of fat and about 60 kcal of glucose.
A major difference occurs if we change the intensity of the exercise. So, running for 30 minutes will force your body to consume about 120 kcal of fat (10 kcal more as compared to walking – not a major difference) and about 250 kcal of glucose (4 times more as compared to walking – a major difference).

Additionally, some believe that more muscles means less fat. With a higher muscle to fat ratio you must burn extra energy, some of it resulting from stored fat.

Here are some interesting examples that might help you when deciding on a fruit (in terms of provided energy):

1. Dates: 300 kcal and 20% water
2. Olives: 142 kcal and 75% water
3. Avocados: 126 kcal and 81%
4. Bananas: 88 kcal and 76%
5. Pomegranates: 81 kcal and 82% water
6. Figs: 80 kcal and 80% water
7. Persimmons: 76 kcal and 81% water
8. Lychees: 76 kcal and 82% water
9. Guavas: 72 kcal and 81% water
10. Kumquats: 68 kcal and 82% water

Here is a brief description of main 3 fruits in terms of provided energy:

1. Dates

The Date Palm is native to the desert oases of northern Africa. The Date Palm tree has a very old history, evidence of its cultivation suggesting it could be found in ancient Mesopotamia, Egypt and Arabia. Today, the palm is often cultivated for its fruit.

Dates are believed to have many traditional medicinal uses. They can be used as a detersive (due to its high content of tiannin) and as an astringent. Also, dates can help against sore throat, fever, colds and other problems. Also, some believe that dates can help against alcohol intoxication.

Dates can be eaten in four stages from unripe to sun-dried. It is very helpful to eat dates unripe because they provide a large amount of vitamin C. Dates contain a small quantity of water, so by drying them you won’t concentrate them very much, although the fruit will lose vitamin C.

Nevertheless, 100g of dried dates provides you with about 300 Kcal and almost none of them come from fat.

2. Olives

The olive fruit is very popular among countries near Mediterranean Sea. References of olive are made in old literature like Iliad and Odyssey, were olive oil is viewed as a luxury, accessible only to the wealthy. Today, olives still play an important part in the economy and culture of these countries.

Olives have many uses in cuisine: in cocktails (as an adjunct to martini), bread, sausages, etc. Olives are rich in vitamin E, minerals, monounsaturated fats, and anti-oxidants. 100 grams of canned olives contain about 142 kcal, approximately 100 of them coming from fat.

3. Avocados

The avocado tree originates from Mexico and Central America. The word “avocado” comes from the Spanish “aguacate”, which comes from the Aztec “ahuacatl”, meaning “testicle”. The fruit was named this way because of its shape.

The avocado leaves contain a toxic fatty acid derivate named persin. This causes some animals to be harmed or killed if they eat them. The fruit is also poisonous to birds; however, there are no negative effects on humans, besides those who are allergic to it.

Avocado provides nearly 20 vitamins including vitamin E, vitamin C, folate, fiber, iron, potassium, lutein and beta-carotene. 100 grams of avocado can provide about 126 calories, of which 110 kcal are from fat.

Popularity: 16% [?]

Top 5 Most Nutritious Vegetables in The World

According to Dr. Everett Koop (former US Surgeon General) and to Health magazine, 10 of the most nutritious vegetables in the world are:

1. Broccoli
2. Spinach
3. Brussels sprouts
4. Lima beans
5. Peas
6. Asparagus
7. Artichokes
8. Cauliflower
9. Sweet potatoes
10. Carrots

1. Broccoli

Broccoli belongs to the cabbage family (Brassicaceae – to be more specific). The green flower heads and the stalk of the plant are both edible. Broccoli plants are closely related to cauliflowers, although the plants have extremely different colors.

Broccoli contains high quantities of vitamin C, soluble fibers and the compound glucoraphanin. Glucoraphanin in broccoli leads to anticancer compound sulforaphane.

Referring to the history of broccoli, the plant was first mentioned in France in 1560 (the name “broccoli” is Italian). 150 years later, in England, the plant was still unknown and was called “sprout colli-flower” or “Italian asparagus”.

During the centuries, broccoli has became a very popular vegetable. The plant is now mentioned in a lot of TV shows, cartoons. There even is a world contest for eating broccoli. The actual champion is Tom “Broccoli” Landers, who ate 1 pound of broccoli in 92 seconds. The secret, he says, is: “Just swallow, don’t bother to chew”.

Eating 100g of raw broccoli can give you (according to the USDA Nutrient database):

• Energy – 30 kcal / 140 kJ
• Carbohydrates – 5 g
• Sugars – 1.7 g
• Dietary fiber – 6.64 g
• Fat – 0.37 g
• Protein – 2.82 g
• Thiamin (Vitamin B1) – 0.071 mg (5% of the daily recommended doze for adults)
• Riboflavin (Vitamin B2) – 0.117 mg (8%)
• Niacin (Vitamin B3) – 0.639 mg (4%)
• Pantothenic acid (B5) – 0.573 mg (11%)
• Vitamin B6 – 0.175 mg (13%)Folate (Vitamin B9) – 63 µg (16%)
• Vitamin C – 89.2 mg (149%)
• Calcium – 47 mg (5%)
• Iron – 0.73 mg (6%)
• Magnesium – 21 mg (6%)
• Phosphorus – 66 mg (9%)
• Potassium – 316 mg (7%)
• Zinc – 0.41 mg (4%)

So, by eating 100 g of broccoli, your body gathers two times more vitamin C as compared to oranges. Also, broccoli has only 0.37 g of fat, while chicken breast and steak have 7 g and 18 g, respectively. Broccoli has almost half of the total quantity of calcium in milk (in 100 g of milk there are 113 mg of calcium, while broccoli has 47 mg).

Although it might seem a little strange, broccoli is not seen only as a very healthy and nutritious food. There are a lot of delicious cakes that are made of broccoli. Here an example for you:

BROCCOLI CAKE

• 500 g unsalted butter, softened
• 800 g broccoli, cut into florets
• 100 g caster sugar
• 7 eggs
• 550 g plain flour, sifted
• 1.5 teaspoons of baking powder
• 1 rounded teaspoon of ground turmeric
• 1 teaspoon of curry powder
• 0.5 teaspoon of salt

Preparation: the oven is first heated to 180ºC; butter a 25 cm loaf tin and line its base and sides with parchment paper; blanch the broccoli in boiling water for about 3 minutes, then drain well; beat the butter till it is very light and creamy, then beat in the sugar; add the eggs, one at a time, beating well after each addition; mix together the baking powder, turmeric, curry powder and salt, and fold into the mixture with the flour; mix well and spoon into the preferred thin; push the broccoli into the mixture; bake for 40 – 45 minutes or until a knife inserted in the centre comes out clean.

2. Spinach

Spinach belongs to the Amaranthaceae family, native to central and southwestern Asia. At the beginning, spinach was cultivated in Persia and in 647 arrived to China where it was called “the herb of Persia”.

In the past, spinach was considered to be one of the best sources of iron. In reality, 100 g of raw spinach has 2.7 mg of iron (about 22% of the daily recommended doze for adults), a very high concentration for a vegetable but not as high as people believed in the past.

Still, the quantity of iron made available by spinach for the human body depends on its absorption. Iron enters the body in two forms: heme and nonheme iron. All the iron in grains and vegetables and more than half of the iron in animal food sources is nonheme iron. Heme iron can be found only in meat and in smaller quantities.

Nonheme iron is absorbed much slower as compared to heme iron. Still, the absorption process is influenced by the presence of other elements, like: binders – fiber, enhancers – vitamin C, etc.

So, the good news is that consuming foods rich in vitamin C increases the absorption of iron. However, the bad news is that spinach contains high levels of oxalate, substance that binds with iron to form ferrous oxalate and remove iron from the body (consuming foods with high levels of oxalates will decrease substantially the quantity of iron absorbed by the human body).

A funny thing about spinach is that in 1870, Dr. E. von Wolf published an iron content in spinach that was ten times too high. The scientist misplaced a decimal point in his publication, transforming spinach in the most miraculous vegetable in the world. This lead to numerous stories, including the famous “Popey the sailor man”. Still, the truth was revealed in 1937 by a German chemist who corrected the mistake.

Besides iron, spinach is also a good source of calcium. Calcium absorption, as iron absorption, is influenced by oxalate. The body can only absorb about 5% of the total quantity of calcium in spinach.

Spinach also contains Vitamin A, Vitamin C, Vitamin E, antioxidants and folic acid. The most important nutrients in spinach (100 g), as mentioned in the USDA Nutrient Database, are presented below:

• Energy – 20 kcal/100 kj
• Carbohydrates – 3.6 g
• Sugars – 0.4 g
• Dietary fiber – 2.2 g
• Fat – 0.4 g
• Protein – 2.9 g
• Folate (Vitamin B9) – 194 µg (49% of the daily recommended doze for adults)
• Vitamin C – 28 mg (47%)
• Vitamin E – 2 mg (13%)
• Vitamin K – 483 µg (460%)
• Calcium – 99 mg (10%)
• Iron – 2.7 mg (22%)

Caution: reheating spinach may cause the formation of poisonous compounds that are especially harmful to infants younger than six months.

The nutrients in spinach are very important for red blood cell formation, growth and cell division and protein metabolism. It also contains lutein, a very important antioxidant for eye, skin and cardiovascular health. Vitamin C and vitamin A plus the folic acid and fiber help the body fight cancer, especially colon, lung and breast cancer. Spinach also protects the body against heart diseases and against age related memory loss (flavonoids).

One of the best dishes, using spinach, is Spinach Souffle. Here’s how to prepare it:

• 1 egg
• 1/3 cup of low fat milk
• 1/3 cup granted parmesan cheese
• 1 teaspoon crushed garlic
• Salt and pepper
• (10 ounce) packages of spinach

How to prepare: preheat oven to 175º C; whisk together egg, milk, cheese, garlic, salt and pepper; fold in spinach; bake in preheated oven for 20 minutes.

3. Brussels sprouts

The Brussels sprout is part of the cabbage family and it is cultivated for its small leafy green heads, much like miniature cabbages.

The name of the Brussels sprout comes from the capital of Belgium: Brussels, as it was first cultivated in this country. Today, this vegetable is cultivated mainly throughout Europe and the United States.

Brussels sprouts are the most hated vegetable in the UK (according to a survey conducted in the UK in 2002). The main reason for this dissatisfaction with Brussels sprouts is that, when overcooked, the vegetable releases sulphurous compounds that give it an unpleasant smell. Thus, Brussels sprout has become a symbol for all vegetables hated by children.

Brussels sprouts are a very good source of vitamin A, vitamin C and folic acid. Also, this vegetable contains high amounts of fiber, potassium and folacin. Brussels sprout is also high in protein, very uncommon for a green vegetable.

According to USDA National Nutrient Database for Standard Reference, 100 grams of raw Brussels sprout contains 43 kcal and 0.30 g of fat. The most important nutrients found in this amount of raw Brussels sprout are:

• Protein: 3.38g
• Carbohydrate: 8.95g
• Dietary fiber: 3.8g
• Sugars: 2.20g
• Calcium: 42mg
• Iron: 1.40mg
• Magnesium: 23mg
• Phosphorus: 69mg
• Potassium: 389mg
• Manganese: 0.337mg
• Vitamin C: 85.0mg
• Thiamin (vitamin B1): 0.139mg
• Riboflavin (vitamin B2): 0.090mg
• Niacin (vitamin B3): 0.745mg
• Vitamin B6: 0.219mg
• Folate: 61mcg
• Vitamin A: 754IU
• Vitamin K: 177.0mcg
• Tryptophan: 0.037g
• Carotene, beta: 450mcg
• Lutein + zeaxanthin: 1590mcg

The phytochemicals in Brussels sprout, like beta Carotene, Lutein and Zeaxanthin help the natural defense system of the body.

Brussels sprouts are particularly good for pregnant women, due to its high amount of folic acid. This nutrient is a B-vitamin needed during the cellular division, as it is essential in DNA synthesis.

It is known that Brussels sprouts’ glucosinolates help prevent colon cancer. In a study, animals were given water supplemented with Brussels sprouts. As a result the development of pre-cancerous cells was reduced by 41-52% in the colon and 27-67% in the liver. Also, the pre-cancerous lesions in the liver were reduced by 85-91%.

There are many ways to cook Brussels sprouts, but it is best to quickly steam or boil it in order to preserve its nutritional value. The main problem when cooking Brussels sprouts is to avoid overcooking in order to prevent the release of bad smells (caused by sulphurous compounds) and loss of nutritious elements.

When cooking Brussels sprouts, there might be an unbalance caused by the fact that leaves cook faster than the core. Many believe that by cutting the base of the stem in a cross shape will result in a more even cooking. However, there are some people who think that this leaches the flavors and breaks the leaves and the Brussels sprouts.

Usually, this vegetable should not be cooked for more than 10 minutes, when steaming, braising or boiling.

4. Lima beans

Very popular in the United States, Lima beans are part of the fabaceae family. Their place of origin is uncertain, but it is believed that they came from the South American country of Peru (the capital of Peru is Lima, from witch this vegetable gets its name) or Guatemala.

The seeds of Lima beans usually have a green or cream color, with a sweet potato-like taste and a grainy, but creamy texture. Among the many varieties of Lima beans, the most common is the Fordhok, also known as butter-beans. Lima beans are very high in molybdenum, tryptophan, dietary fiber and manganese. Also, this vegetable is a good source of folate, potassium, and iron. As we can see in the following list, Lima beans contain a series of nutrients, very helpful to the body. For example, in 100 g of lima beans you can find the followings:

• Energy: 38kcal
• Protein: 21.46g
• Fat: 0.69g
• Carbohydrate: 63.38g
• Dietary fiber: 19.0g
• Sugars: 8.50g
• Calcium: 81mg
• Iron: 7.51mg
• Magnesium: 224mg
• Phosphorus: 385mg
• Potassium: 1724mg
• Thiamin (vitamin B1): 0.507mg
• Riboflavin (vitamin B2): 0.202mg
• Niacin (vitamin B3): 1.537mg
• Vitamin B6: 0.512mg
• Tryptophan: 0.254g

The source of the data is the USDA National Nutrient Database for Standard Reference.

Like any other beans, Lima beans are very rich in dietary fiber. Due to this nutrient, this vegetable lowers the cholesterol and prevents blood glucose (blood sugar) from rising to high. This is very useful for diabetics or people suffering of hypoglycemia.

The trace mineral, molybdenum, found in Lima beans is a component of the sulfite oxidase. This substance is an enzyme that detoxifies sulfites. Sulfites are preservatives used in salads that may cause rapid heartbeats, headaches or disorientation. People may have sensitivity to sulfites because of insufficient sulfite oxidase. 86.5% of the daily requirement of molybdenum can be provided by a cup of Lima beans.

According to the Archives of Internal Medicine, foods that are high in fiber, such as Lima beans can prevent heart disease. A study performed in America (for 19 years) concluded that eating 21 grams of fiber daily, lowers the risk of coronary heart disease by 12% and cardiovascular disease by 11% as compared to eating only 5 grams of fiber every day.

The folate in Lima beans also has cardiovascular benefits by reducing the levels of amino acid called homocysteine. High quantities of homocysteine in blood can cause heart attacks, strokes or peripheral vascular diseases. It is known that eating the total daily requirement of folate lowers the risk of heart attacks by 10%.

Besides fiber and folate, Lima beans have another nutrient that helps the heart: magnesium. This keeps the veins and arteries relaxed and smoothens the flow of blood through the body. Deficiency of magnesium is often associated with heart attacks. A cup of lima beans can offer 20.2% of the daily value of required magnesium.

Combined with whole grain, like brown rice or whole wheat pasta, Lima beans offer about the same quantity of protein as meat or other foods high in calories or fat that could increase your cholesterol level. In fact, a cup of Lima beans has 29.3% of the daily requirement of protein (14.7 grams).

5. Peas

Like Lima beans, peas are part of the fabaceae family. Peas come in many forms, each one having a delicious sweaty flavor, a smooth texture and lots of vitamins and minerals. The most common variety of Peas, are the Green Peas (also known as Garden Peas).

Peas have a very old and interesting history. It seems that Chinese were the first ones to taste this delicious vegetable in year 2000 BC. Through time, peas spread in Asia and Europe. Also, there are mentions of peas in the Bible and evidence that proves that this vegetable was worshipped in Egypt, Greece and Rome. The great producers of today’s peas are the United States, Great Britain, China, Hungary and India.

Peas are quite famous in the genetics community. In the year 1866, the monk and biologist Gregor Mendel published his ideas on heredity. By a selective cross-breeding on common pea plants, Mendel came to conclude his observations in two principles: the principle of segregation and the principle of independent assortment. These two principles of inheritance are today’s modern science of genetics.

Green peas are rich in vitamin C, vitamin K, magnese, dietary fiber, vitamin B1 and folate. Here is the nutritional profile of 100 grams of raw green peas provided by USDA National Nutrient Database for Standard Reference:

• Energy: 81kcal
• Protein: 5.42g
• Fat: 0.40g
• Carbohydrate: 14.46g
• Dietary fiber: 5.1g
• Sugars: 5.67g
• Calcium: 25mg
• Iron: 1.47mg
• Magnesium: 33mg
• Phosphorus: 108mg
• Potassium: 244mg
• Zinc: 1.24mg
• Copper: 0.176mg
• Manganese: 0.410mg
• Vitamin C: 40.0mg
• Thiamin (vitamin B1): 0.266mg
• Riboflavin (vitamin B2): 0.132mg
• Niacin (vitamin B3): 2.090mg
• Vitamin B6: 0.169mg
• Folate: 65mcg
• Vitamin A: 765IU
• Vitamin K: 24.8mcg
• Tryptophan: 0.037g

The high amount of vitamin K1 from green peas makes them very important for your bone health. This vitamin activates a protein called osteocalcin. Without this protein, the absorption of calcium in the bone would not be possible.

In addition to the upper mentioned effects of green peas on calcium absorption, this vegetable is rich in folic acid and vitamin B6 that work together to reduce the levels of homocysteine. Besides affecting the cardiovascular health, this amino acid can conduct to poor bones and osteoporosis by obstructing collagen cross-linking.

Green peas are an excellent way to increase your energy. The vitamins B1, B2, B3 and B6 from green peas are necessary for the metabolism of carbohydrates, proteins and lipids. The iron is necessary for blood cells. Deficiency of iron can result in anemia, fatigue or a week immune system.

Peas are at their best when eaten raw or barely steamed. The classic way to cook green peas is with lettuce leaves. You can also add some fresh peas in green salads. A delicious mixture is green peas with chicken, onions and almonds for an extraordinary chicken salad.

Popularity: 20% [?]

The Wonders of Broccoli

Broccoli is closely related to cauliflower, both been members of the cabbage family. The plant was cultivated at first in Italy and was named “broccolo”, which in Italian means “cabbage sprout”.

A member of brassica family, broccoli contains a lot of healthy nutrients needed by the human body, like: antioxidant vitamins beta-carotene, vitamin C, vitamin E, iron and potassium. Besides the upper mentioned nutrients, broccoli is considered to be one of the best sources of glucosinolates, which is proven to reduce cancer, especially lung and colon cancer. Also, it seems like in 100g of broccoli there are less than 35 calories.

Like other cruciferous vegetables, broccoli contains the phytonutrients indoles and sulforaphane, which have anti-cancer effects. Specialists found that sulforaphane boosts the body’s detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.

In the past, researchers believed that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research demonstrated that phytonutrients in broccoli have a much larger importance. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate compounds that can damage the human body.

A very important study on Chinese women in Singapore, a city in which the air pollution level is very high (causing a lot of damage to resident’s lungs), found that in non-smokers, eating cruciferous vegetables lowered the risk of lung cancer by 30%. Also, in smokers, regular cruciferous vegetables consumption reduced lung cancer risk with 69%.

So, eating broccoli sprouts in your sandwich or in your salad can offer huge health benefits that medicine can not offer. Broccoli sprouts are mainly recommended because they are 10 – 100 times more effective than mature broccoli, when referring to the capacity to boost enzymes that detoxify potential carcinogens.

Special research conducted at Harvard and Ohio State universities proved that drinking fluids, especially water and eating broccoli and cabbage can reduce bladder cancer.

Note: smoking can increase the risk of bladder cancer by four times!!! It seems like men who eat often broccoli or cabbage have 44% lower incidence of bladder cancer as compared to men who do not eat such vegetables. Also, men drinking a lot of fluids have a 51% lower incidence of developing bladder cancer.

Steven Clinton, a co-author of the upper mentioned research projects and the leader of the Cancer Prevention and Control Program at Ohio State’s Comprehensive Cancer Center-Arthur G. James Cancer Hospital and Richard J. Solove Research Institute, stated that the key to reduce the risk of bladder cancer is: “Don’t smoke, drink fluids, and eat cruciferous vegetables, especially broccoli and cabbage.” Clinton mentioned that the findings of the research were very important: “This gives us a wonderful foundation for future research. Now, we can try to identify the specific agents that are involved in protection from bladder cancer. Perhaps we can purify these agents and use them in chemoprevention studies; perhaps we can grow cruciferous vegetables under different conditions to enhance the amount of these potentially beneficial substances and improve the nutritional value of these foods or make extracts or powders that can be used by those who are at particularly high risk of bladder cancer”.

“Researchers have hypothesized a link between smoking and bladder cancer for a long time”, said Clinton, “but this is the largest prospective study to assess the influence of smoking, and it showed a clear and strong three- to four-fold increase in risk in smokers compared to nonsmokers.”

Bladder cancer is the fourth leading cancer to occur to men, and the ninth leading cause of cancer mortality in men. It is the eighth leading cancer in women.

Incredible Broccoli Pie

• 125 mg (1/2 cup) – green onions, chopped

• 1 – clove garlic, finely chopped

• 375 mg (1 ½ cups) – broccoli, cooked, chopped

• 125 mg (1/2 cup) – low fat cottage cheese

• 6 – eggs

• 125 mg (1/2 cup) – milk

• 125 mg (1/2 cup) – variety baking mix

• To taste – salt and pepper

• 15 mg – goat cheese, crumbled (or light cream cheese)

• 15 mg – parmesan cheese, grated

Spray a 23 cm (9-inch) pie plate with cooking spray. Set aside. Spray a non-stick skillet with cooking spray. Heat over medium heat. Sauté green onions and garlic for 5 minutes or until transparent. Stir in broccoli. Layer broccoli mixture and cottage cheese in pie plate. Set aside. Whisk eggs with milk and baking mix; season with salt and pepper. Pour over cottage cheese mixture in pie plate. Sprinkle top with goat cheese and parmesan cheese. Bake in a 180°C (350°F) oven for 25 minutes or until a knife inserted near the center comes out clean.

Makes: 4 servings / Preparation: 10 minutes / Cooking: 5 minutes / Baking: 25 minutes.

Nutrients per serving:

• Calories: 240
• Protein: 19 g
• Carbohydrate: 16 g
• Fat: 11 g

Popularity: 7% [?]

Top 5 Most Nutritious Fruits in the World

When eating fruits it is important to remember that variety is the best, each fruit containing some nutritious elements in a unique quantity, helping your body in a certain way. The best 5 fruits to be consumed due to their high content of nutritious elements are:

1. Blueberries
2. Kiwi
3. Strawberries
4. Guava
5. Cranberries

1. Blueberries

Many recent studies show that blueberries are the most nutritious fruits. Besides their good flavor and aspect, blueberries are very low in calories. It is best to consume these fruits in the May- October timeframe, but even frozen they have so many antioxidants that, just half a cup can double the antioxidant power of our diets. Some experts suspect blueberries to influence the aging process by slowing it down. Besides antioxidants (especially in their skin), they contain: vitamin A, vitamin C, vitamin B1, beta-carotene, potassium, zinc, iron, calcium, magnesium, are high in fibres and low in calories. They also contain anthocyanosides, an anti-bacterial pigment which has a beneficial effect on blood vessels and on the treatment of varicose veins.

Health and diets

Although blueberries do not offer the cure for all health problems, the number of substances that can offer health benefits is extremely high.

Antioxidants help protect the body against the damage of free radicals to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Although red wine is one of the best sources of antioxidant anthocyanins, substances that are highly cardioprotective, a recent study found that blueberries deliver 38% more of these free radical fighters.

It is possible that these acids may inhibit cancer initiation. Ellagic acid is found in blueberries and some other berries. Folic acid may help guard against cervical cancer.

Generally, it is recommended to have about 25g of dietary fibers in your daily diet as high fiber diets offer a lot of benefits to human body’s health. Blueberries are a good source of dietary fibers, containing about 2.4g of fibres / 100g of blueberries. This means that you need about one kg of blueberries per day in order to have the recommended quantity of fibres in your body.

Blueberries and memory

In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidant stress and may reduce the effects of age-related conditions. Researchers also found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.

2. Kiwi

Although is not seen by many as the most nutritious, kiwi is for sure one of the top 5 nutritious fruits. Fat-soluble antioxidants—Vitamins E and A (in the form of beta-carotine) make kiwi one of the most nutritious fruits.

Health

Combining fat- and water-soluble antioxidants, kiwi has an excessive free radical protection. Kiwi is also packed with more vitamin C than an equivalent amount of oranges. It is very rich in fiber, good for the immune system, blood pressure and the heart. Kiwi also contains an enzyme that assists digestion (actinidin) and is a good source of potassium, magnesium, copper and phosphorous.

Eating two to three kiwifruit a day can significantly thin your blood and reduce blood clots. Kiwi has effects similar to taking aspirin daily to protect your cardiovascular health. Also, the fibers in kiwi lower the cholesterol level and help control blood sugar level.

Protection of DNA

Kiwi fruits have fascinated researchers for there ability to protect DNA in the nucleus of human cells from oxygen-related damage. It was not yet discovered witch compounds in kiwi give it this protective antioxidant capacity. Kiwi contains a variety of flavonoids and carotenoids that have antioxidant activity. These phytonutrients in kiwi are most likely to be responsible for this DNA protection. The protective properties of kiwi have been demonstrated in a study with children in Italy. Consuming kiwi or citrus fruits, these children showed less respiratory-related health problems such as wheezing, shortness of breath or night coughing.

Preparing and consuming
Kiwifruit can be eaten whole (including the skin). For those who prefer not to eat the skin, the fruit can be cut in half and then the flesh scooped out with a spoon (like in the first image). There is also a special plastic tool designed for this purpose with a spoon at one end and a knife at the other (like the one in the second image). You can also slice the fruit into several coins about 25″ thick, possibly cutting each coin into quarters, and serving it, skin-on, as a platter or with plain yogurt.

Peeling kiwi fruits can be done by using a potato peeler, drawing up from the bottom towards the thicker. In New Zealand and Australia, kiwi fruits are favorite toppings for pavlova. Because the proteases break down the cream, the pavlova must be consumed promptly.

3. Strawberries

Strawberries are also very important in a person’s diet, having many nutritious compounds. They contain more vitamin C than any other berry. Also, they are high in folic acid, potassium, dietary fiber and manganese. It is known that one serving of eight medium sized strawberries contains 140% of the R.D.A. (Recommended Daily Allowance) of Vitamin C, 20% of the daily value for folic acid and only 50 calories. The strawberries contain no fats.

Health

Strawberries have antioxidants (anthocynanins and ellagic acid) that fight carcinogens. The antioxidant compounds in strawberries can also prevent the oxidation of LDL (“bad” cholesterol) and help fight the development of heart disease.

Because of their high level of vitamin C and the small amounts of iron, strawberries are good for fighting amnesia and fatigue. Strawberries also help eliminate cholesterol, because they contain a soluble fiber named pectin.

Folic Acid found in strawberries helps prevent birth defects. Low levels of folic acid in the organism can lead to dementia, many cancers, heart disease, osteoporosis, birth defects, autism and depression.

Preparing Strawberries

Strawberries are very perishable and should not be washed until right before eating or using them in a recipe. To prevent the strawberries from absorbing excess water, you shouldn’t remove their caps and stems until after you have washed the berries under cold running water and patted them dry.

Strawberries Pie

Strawberry pie can be made very simple and fast. First you have to combine sugar, corn starch, and water in a medium saucepan and cook over medium heat. After it is thick, remove from heat and stir in 3 tablespoons of gelatin. Set it aside to cool and clean the berries. After that, put them in the baked pie crust. Place it in refrigerator while the sauce cools. Remove the pie crust from the refrigerator and pour the cooled mixture over the strawberries. Now return it to the refrigerator for at least an hour.

4. Guava

Some researches say that guava is actually the most nutritious fruit. Guava is a genus of about 100 species of tropical shrubs and small trees in the myrtle family Myrtaceae, from the Caribbean, Central America and northern South America. The leaves of guava are opposite, simple, elliptic to ovate, 5-15 cm long. The flowers of this small tree have five white petals with numerous stamens. The fruit is edible, round to pear-shaped, with a thin delicate rind, pale green to yellow, pink or red at maturity. The fruit has a creamy white or orange-salmon flesh and a lot of small hard seeds. The aroma is very strong and characteristic to this fruit.

The place of its origin is uncertain, but it is believed to be an area extending from southern Mexico to Central America. It is common throughout all warm areas of tropical America and in the West Indies: the Bahamas, Bermuda and southern Florida. It can also be found in Egypt, Algeria, the Mediterranean coast of France, Hawaii and other regions in Africa and Asia.

Health

Guavas contain many nutritious substances like fibre, protein, carbohydrates, calcium, phosphorus, iron, and vitamins A (as carotene), B3 and G4. Guava fruit has a lot of moisture and it is low in calories (between 36 and 50) and fats.

Vitamin C can be found mainly in the skin and has less in the firm flesh and central pulp. But when the fruits are fully ripe and soft, the quantity declines. Also, heat processing destroys about 50% of the Vitamin C. The guava seeds contain 14% of aromatic oil, 15% protein and 13% starch. The strong smell of the fruit is attributed to the carbonyl compounds of the fruit.

Guava preparation

The fruit can be eaten whole, but is often prepared seeded and served sliced as dessert or in salads as a dessert. In Asia, raw guava is often dipped in salt or prune powder. Guava can also be boiled to make candies, preserves, jellies, jams, marmalade and juices. In Asia, a tea is made from guava fruits and leaves. Guava juice is most popular in Egypt.

Red guavas can be used as the base of salted products such as sauces. Thus, the fruit can be a substitute for tomatoes, especially for those who suffer from the latter’s acidity.

5. Cranberries

Cranberries contain significant amounts of antioxidants and other phytonutrients that can help protect against heart disease, cancer and other diseases. Cranberries are also an excellent source of Vitamin C, dietary fiber, manganese and vitamin K. Cranberries are known to boost the immune system and protect against infections. They also contain significant amounts of flavonoids (some of the most powerful and effective antioxidant compounds available to humans). They are very important since our bodies are unable to produce flavonoids (we must derive them from the food we eat and from supplements).

Health

Cranberries are known for their ability to help prevent and treat urinary tract infections. Recent studies suggest that this fruit may also promote gastrointestinal and oral health, lower LDL and raise HDL (good) cholesterol, prevent the formation of kidney stones, aid in recovery from stroke, and even help prevent cancer.

Cranberries contain the highest levels of beneficial nutrients when they are fresh. These fruits are at their peak from October through December. When their short fresh season is past, you can rely on cranberry juice and dried or frozen cranberries. This will definitely help you throughout the year.

Cranberry Juice as Antibiotics

A series of studies led to the conclusion that compounds in berry juice has the capacity to actually change E. coli bacteria in ways that render it unable to initiate an infection. E. coli is responsible for a wide variety of human illnesses like urinary tract and kidney infections to gastroenteritis to tooth decay.

Preparing cranberries

Cranberries are not as fragile as blueberries. Fresh cranberries should be treated with care. Before using, place the cranberries in a strainer and briefly and gently rinse under cool running water.

When using frozen berries in recipes with no cooking, thaw well and drain prior to using. To have maximum flavor in cooked recipes, use unthawed berries. Because the berries were frozen, extend the cooking time a few minutes.

Serving possibilities

In order to take an advantage of the cranberries’ tartness, you can use them to replace vinegar or lemon when dressing green salads. Toss the greens with a little olive oil then add a handful of raw cranberries.

To balance their extreme tartness, combine fresh cranberries with other fruits such as oranges, apples, pineapple or pears. If you wish, you can add a little fruit juice, honey or maple syrup to chopped fresh cranberries. You can also add variety to your favorite recipes for rice pudding, quick breads or muffins by using dried cranberries instead of raisins.

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