EAT HEALTHY BE WEALTHY
BROCCOLI
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| Broccoli-healthy food for fitness |
BROCCOLI
Why Broccoli
Broccoli has more Vitamin C than an orange and contains high amounts of antioxidants that will help to repair your muscles and bulk up your immune system. It also contains phyto-chemicals which have anti-estrogen properties that help lower estrogen levels, increase testosterone and help fight off body fat storage.
Broccoli is high in vitamin C and dietary fiber. It also contains multiple nutrients with potent anti-cancer properties, such as di-indolylmethane and small amounts of selenium. A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin C.[10] The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the compound glucora-phanin, which can be processed into an anti-cancer compound sulfo-raphane, though the anti-cancer benefits of broccoli are greatly reduced if the vegetable is boiled. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.
Weight Reduction
Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, such as sulfo-raphane, with losses of 20�30% after five minutes, 40�50% after ten minutes, and 77% after thirty minutes., However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds.
Broccoli has the highest levels of carotenoids in the brassica family. It is particularly rich in lutein and also provides a modest amount of beta-carote
With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.
Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered the 'building blocks for the body' because they help form protein.
In addition to giving you energy, your body uses the protein found in eggs to build and repair body tissue and cells, grow strong hair and nails, build and maintain healthy muscles, help fight infections, help keep your body fluids in balance
ALMONDS
Why Almonds
The almond is a nutritionally dense food and is a rich source of vitamin E, containing 26 mg per 100 g. They are also rich in dietary fiber, B vitamins, essential minerals such as magnesium, copper, manganese, calcium, and potassium as well as monounsaturated fats and polyunsaturated fats, fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols such as Beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol, which have been associated with cholesterol-lowering properties.
Preliminary research associates consumption of almonds with elevated blood levels of high density lipoproteins and lower low density lipoproteins.
Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local signs and symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic signs and symptoms including anaphylaxis (e.g., urticaria, angioedema, gastrointestinal and respiratory symptoms).
During the digestion process in humans, almond flour may be fermented into short-chain fatty acids, most notably butyrate which is a substrate for cells lining the large intestine.
GRAPEFRUIT
Why Grapefruit?
Grapefruit is an excellent source of many nutrients and phytochemicals that contribute to a healthy diet. Grapefruit is a good source of vitamin C, contains the fiber pectin, and the pink and red hues contain the beneficial antioxidant lycopene. Studies have shown grapefruit helps lower cholesterol,] and there is evidence that the seeds have antioxidant properties, Grapefruit forms a core part of the 'grapefruit diet', the theory being that the fruit's low glycemic index is able to help the body's metabolism burn fat.
Grapefruit seed extract (GSE) has been shown to have strong antimicrobial properties against fungi. It is also believed to have antimicrobial properties for bacteria, however there are no known studies that demonstrate its efficacy. Additionally, although GSE is promoted as a highly effective plant-based preservative by some natural personal care manufacturers, studies have shown that the apparent antimicrobial activity associated with GSE preparations is merely due to contamination with synthetic preservatives.
There is a popular myth that grapefruits contain high amounts o
f spermidine, a simple polyamine that may be related to aging. The myth probably relies on the confusion between spermidine and putrescine. While citrus fruits show high amounts of putrescine, they contain very little spermidine.
WHEAT GERM
Wheat germ can be added to protein shakes, casseroles, muffins, pancakes, cereals, yogurt, smoothies, cookies, and other goods. Wheat germ can become rancid if not properly stored in a refrigerator or freezer, and away from sunlight. Some manufacturers prevent rancidity by storing wheat germ in vacuum sealed glass containers.
TEA
Why Tea?
Black and green teas contain no essential nutrients in significant content, with the exception of the dietary mineral, manganese at 0.5 mg per cup or 26% of the Daily Value. Tea leaves contain diverse polyphenols, including flavonoids, epigallocatechin gallate (commonly noted as EGCG) and other catechins.
It has been suggested that green and black tea may protect against cancer or other diseases such as obesity or Alzheimer's disease, but the compounds found in green tea have not been adequately demonstrated to have any effect on human diseases.
SWEET POTATO
Why Sweet Potato?
Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitamin B6, manganese and potassium. When cooked by baking, small variable changes in micronutrient content occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving (right table), as well as an increase in polyphenol levels.
The Center for Science in the Public Interest has compared the nutritional value of sweet potatoes to other foods. Considering fiber content, complex carbohydrates, protein, vitamin A and potassium, the sweet potato ranked highest in nutritional value.
Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. A 2012 study of 10,000 households in Uganda found that 50% of children who ate normal sweet potatoes suffered from vitamin A deficiency compared with only 10% of those on the high beta carotene variety.
When exposed to ultraviolet (UV) light even after harvesting, natural ergosterols in mushrooms produce vitamin D2, a process now used to supply fresh vitamin D mushrooms for the functional food grocery market.
In a comprehensive safety assessment of producing vitamin D in fresh mushrooms, researchers showed that artificial UV light technologies were equally effective for vitamin D production as in mushrooms exposed to natural sunlight, and that UV light has a long record of safe use for production of vitamin D in food. Mushrooms treated with UV light or exposed to sunlight are the only whole food vegetable source of vitamin D.
YOGURT
Why Low-Fat Yogurt?
Yogurt is nutritionally rich in protein, calcium, vitamin D, riboflavin, vitamin B6 and vitamin B12. It has nutritional benefits beyond those of milk. Lactose-intolerant individuals may tolerate yogurt better than other dairy products due to the conversion of lactose to the sugars glucose and galactose, and due to the fermentation of lactose to lactic acid carried out by the bacteria present in the yogurt. Yogurt contains varying amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).
Yogurt is a valuable health food for both infants and elderly persons. For children, it is a balanced source of protein, fats, carbohydrates, and minerals. For senior citizens, who frequently have more sensitive colons or who no longer produce much lactase, yogurt is also a valuable food. Elderly intestines showed declining levels of bifidus bacteria, which allow the growth of toxin-producing and, perhaps, cancer-causing bacteria. Yogurt consumption may help prevent osteoporosis.
As of 2013, there is moderate-quality evidence to support the idea that consumption of dairy products, including yogurt, may reduce the risk of high blood pressure. However, the precise mechanism for this effect is not fully understood. Yogurt with active cultures helps the gut,[vague] and may help one feel fuller.
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| Egg-heathy food for fitness |
Why Eggs
These quick and easy treats are staples to the any fitness meal regimen. They are loaded with approximately 5 to 6 grams of protein at the very low cost of only 60 calories per medium-sized egg. It's also important to note that eggs are high in BCAAs, which aids in muscular growth and developmentWith 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.
Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered the 'building blocks for the body' because they help form protein.
In addition to giving you energy, your body uses the protein found in eggs to build and repair body tissue and cells, grow strong hair and nails, build and maintain healthy muscles, help fight infections, help keep your body fluids in balance
Almonds-healthy food for fitness
ALMONDS
Why Almonds
The almond is a nutritionally dense food and is a rich source of vitamin E, containing 26 mg per 100 g. They are also rich in dietary fiber, B vitamins, essential minerals such as magnesium, copper, manganese, calcium, and potassium as well as monounsaturated fats and polyunsaturated fats, fats which potentially may lower LDL cholesterol. Typical of nuts and seeds, almonds also contain phytosterols such as Beta-sitosterol, stigmasterol, campesterol, sitostanol, and campestanol, which have been associated with cholesterol-lowering properties.
Preliminary research associates consumption of almonds with elevated blood levels of high density lipoproteins and lower low density lipoproteins.
Almonds may cause allergy or intolerance. Cross-reactivity is common with peach allergens (lipid transfer proteins) and tree nut allergens. Symptoms range from local signs and symptoms (e.g., oral allergy syndrome, contact urticaria) to systemic signs and symptoms including anaphylaxis (e.g., urticaria, angioedema, gastrointestinal and respiratory symptoms).
During the digestion process in humans, almond flour may be fermented into short-chain fatty acids, most notably butyrate which is a substrate for cells lining the large intestine.
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| Grapefruit -heathy food for fitness |
GRAPEFRUIT
Why Grapefruit?
Grapefruit is an excellent source of many nutrients and phytochemicals that contribute to a healthy diet. Grapefruit is a good source of vitamin C, contains the fiber pectin, and the pink and red hues contain the beneficial antioxidant lycopene. Studies have shown grapefruit helps lower cholesterol,] and there is evidence that the seeds have antioxidant properties, Grapefruit forms a core part of the 'grapefruit diet', the theory being that the fruit's low glycemic index is able to help the body's metabolism burn fat.
Grapefruit seed extract (GSE) has been shown to have strong antimicrobial properties against fungi. It is also believed to have antimicrobial properties for bacteria, however there are no known studies that demonstrate its efficacy. Additionally, although GSE is promoted as a highly effective plant-based preservative by some natural personal care manufacturers, studies have shown that the apparent antimicrobial activity associated with GSE preparations is merely due to contamination with synthetic preservatives.
There is a popular myth that grapefruits contain high amounts o
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| Wheat germ-healthy food for fitness |
WHEAT GERM
Why Wheat-Germ?
Wheat germ or wheatgerm is a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorus, thiamin, zinc, and magnesium, as well as essential fatty acids and fatty alcohols. It is a good source of fiber. White bread is made using flour that has had the germ and bran removed.Wheat germ can be added to protein shakes, casseroles, muffins, pancakes, cereals, yogurt, smoothies, cookies, and other goods. Wheat germ can become rancid if not properly stored in a refrigerator or freezer, and away from sunlight. Some manufacturers prevent rancidity by storing wheat germ in vacuum sealed glass containers.
TEA
Why Tea?
Black and green teas contain no essential nutrients in significant content, with the exception of the dietary mineral, manganese at 0.5 mg per cup or 26% of the Daily Value. Tea leaves contain diverse polyphenols, including flavonoids, epigallocatechin gallate (commonly noted as EGCG) and other catechins.
It has been suggested that green and black tea may protect against cancer or other diseases such as obesity or Alzheimer's disease, but the compounds found in green tea have not been adequately demonstrated to have any effect on human diseases.
Sweet potato-heathy food for fitness
SWEET POTATO
Why Sweet Potato?
Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), while having moderate contents of other micronutrients, including vitamin B5, vitamin B6, manganese and potassium. When cooked by baking, small variable changes in micronutrient content occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving (right table), as well as an increase in polyphenol levels.
The Center for Science in the Public Interest has compared the nutritional value of sweet potatoes to other foods. Considering fiber content, complex carbohydrates, protein, vitamin A and potassium, the sweet potato ranked highest in nutritional value.
Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. A 2012 study of 10,000 households in Uganda found that 50% of children who ate normal sweet potatoes suffered from vitamin A deficiency compared with only 10% of those on the high beta carotene variety.
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| Mushrooms -Healthy food for fitness |
Why Mushroooms?
Mushrooms are a low-calorie food eaten cooked, raw or as a garnish to a meal. In a 100 g (3.5 ounce) serving, mushrooms are an excellent source (higher than 20% of the Daily Value, DV) of B vitamins, such as riboflavin, niacin and pantothenic acid, an excellent source of the essential minerals, selenium (37% DV) and copper (25% DV), and a good source (10-19% DV) of phosphorus and potassium. Fat, carbohydrate and calorie content are low, with absence of vitamin C and sodium. There are 27 calories in a typical serving of fresh mushrooms.When exposed to ultraviolet (UV) light even after harvesting, natural ergosterols in mushrooms produce vitamin D2, a process now used to supply fresh vitamin D mushrooms for the functional food grocery market.
In a comprehensive safety assessment of producing vitamin D in fresh mushrooms, researchers showed that artificial UV light technologies were equally effective for vitamin D production as in mushrooms exposed to natural sunlight, and that UV light has a long record of safe use for production of vitamin D in food. Mushrooms treated with UV light or exposed to sunlight are the only whole food vegetable source of vitamin D.
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| Yogurt -healthy food for fitness |
Why Low-Fat Yogurt?
Yogurt is nutritionally rich in protein, calcium, vitamin D, riboflavin, vitamin B6 and vitamin B12. It has nutritional benefits beyond those of milk. Lactose-intolerant individuals may tolerate yogurt better than other dairy products due to the conversion of lactose to the sugars glucose and galactose, and due to the fermentation of lactose to lactic acid carried out by the bacteria present in the yogurt. Yogurt contains varying amounts of fat. There is non-fat (0% fat), low-fat (usually 2% fat) and plain or whole milk yogurt (4% fat).
Yogurt is a valuable health food for both infants and elderly persons. For children, it is a balanced source of protein, fats, carbohydrates, and minerals. For senior citizens, who frequently have more sensitive colons or who no longer produce much lactase, yogurt is also a valuable food. Elderly intestines showed declining levels of bifidus bacteria, which allow the growth of toxin-producing and, perhaps, cancer-causing bacteria. Yogurt consumption may help prevent osteoporosis.
As of 2013, there is moderate-quality evidence to support the idea that consumption of dairy products, including yogurt, may reduce the risk of high blood pressure. However, the precise mechanism for this effect is not fully understood. Yogurt with active cultures helps the gut,[vague] and may help one feel fuller.
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