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10 Health Benefits & Infographic for Avocados

By | 2017-10-29T15:39:59+00:00 July 27th, 2014|Nutrition, PowerFoods|

Some people avoid avocados due to their high fat content. Most of us know by now that avocados have the kind of fat that actually help you lose weight!

Avocados are bursting with of other health benefits too, and are so strongly associated with fertility and aphrodisiacs that the Aztecs would lock up virgin daughters during avocado harvest time to keep them safe.  Read the details and check out the infographic below on this Powerfood.

“Either you run the day, or the day runs you. Or you eat guacamole.” John Rohn

10 Avocados Benefits

1. Nutrient dense fruit

Yes, they are actually a large berry with one seed. One avocado contains approximately 1/3 of the daily requirement of vitamin K and folate, lots of pantothenic acid, vitamin B6, vitamin C. 

Avocado has twice the potassium of a banana. It also contain vitamin E, niacin, and riboflavin. That is definitely nutrient dense!

2. A Source of Healthy Fat

They help increase good cholesterol. Avocados are full of fat, but adding avocados to the diet can increase HDL and decrease triglycerides.

3. Help Cure Cancer

Avocados will help your body make more glutathione than many other foods.  Glutathione has been found to help prevent some kinds of cancers.

Researchers found extracts from Hass avocados kill or stop the growth of precancerous cells that lead to oral cancer.  Avocado extract was found to inhibit prostate cancer.

4. Excellent as a First Baby Food

Dr. William Sears puts it as #1 on the top ten list of fruits for babies because avocado nutrition is well-suited for a baby’s growing development.

5. Stabilize Blood Sugar Levels

Avocado slows digestion which keeps blood sugar from spiking after a meal.

6. Avocados can Protect Unborn Babies

One avocado provides one third of your recommended daily intake of folate, which helps form a baby’s brain and nervous system. The USDA recommends avocados as one of the best sources for some of the nutrients needed when pregnant.

7. Improve Eyesight

The high amount of lutein and zeaxanthin in avocados can protect your eyes from age-related macular degeneration and improve your vision. One ounce of avocado contains 81 micrograms of lutein.

8. Have Low Pesticide Levels

“Avocados were the cleanest: only 1 percent of avocado samples showed any detectable pesticides.” Says Environmental Working Group The thick skin of the avocado protects it from absorbing pesticides.

9. Help with Weight Loss

It was found that those who ate half of a fresh avocado with their lunch had a 40 percent less desire to eat for 3 hours after lunch, and a 28 percent less desire to eat 5 hours after as compared with those who ate lunch with no avocado.

10.  Good for Sexual Health and […]

Types of Cabbage

By | 2017-10-29T15:40:14+00:00 January 30th, 2014|PowerFoods, recent top posts|

 040811_1819_CabbagetheB1.jpg

Green Cabbage: the most common variety; is pale green in colour with tightly compacted leaves. 

red cabbageRed Cabbage: this dark purple red cabbage is similar in taste to the green cabbage but with coarser leaves. Red cabbage has almost 3,000 times more anthocyanins (an antioxidant) as green cabbage

Bok Choy: A Chinese cabbage with dark green leaves and white stems. Has the highest beta carotene and vitamin A content. (see right)Bok choy stems are white and watery-crisp, while the leaves are deep green and very tender. The flavor of bok choy reminds us of baby spinach or swiss chard, and we love it in stir-fries, brothy soups, and steamed mixed vegetable dishes.

savoy cabbageSavoy Cabbage: is round and green-yellow in colour, with crinkled leaves and is less compact than the green cabbage. Their flavor is mild and earthy, and the leaves are tender even when raw. Good  sliced thinly in soups and stir-fries. When you buy it should be crisp – not wilted!

nappa cabbage chinese 450Napa  Cabbage:  also called Chinese or celery cabbage.  Napa cabbage doesn’t look like head cabbages. It has long light green leaves that flower off of thick, white stalks.  It has a lovely mild flavor with a peppery kick that is delicious in salads or stir-frys.

brussel sproutsBrussel Sprouts:  They don’t just look like tiny cabbages, they are! . If you find them sold on the stalk,  know that they will keep for several weeks if chilled.

Kale Calories and Nutrition

By | 2017-10-29T15:40:26+00:00 November 7th, 2013|Nutrition|

 kale  close up

I cup of kale only has 33.5 calories but it is the other nutritional aspect of kale that makes it a superstar.

All greens are nutritious, but kale stands way above the rest.  

  1. High in iron. Kale has more iron than beef per calorie.
  2. High in Vitamin K.  A diet high in Vitamin K can help protect against various cancers.
  3. Full of powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
  4. High in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
  5. High in Vitamin C. Good for your immune system and your metabolism.
  6. Very high in calcium. Kale has more calcium than milk per calorie, which helps prevent bone loss, and maintain healthy metabolism.
  7. Contains lots of anti-oxidant and anti-inflammatory flavonols, such as quercetin that help defend your body from the stresses of modern life.
  8. Filled many other nutrients and vitamins. (folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, Glutathione potassium and magnesium) as well as those listed below.
  9. Over 45 different flavonoids in kale. Kaempferol and quercetin heading the list.

Kale Nutrition:

Amounts per 1 cup, chopped (67g)

Total Calories 33.5 (140kJ) or 2%

Protein 2.2g

Total Carbohydrates 6.7

Dietary Fiber 1.3g

Vitamin A 10302 IU or 206%

Vitamin C 80.4mg

Vitamin K 547 mcg or 684%

Thiamin 5%

Riboflavin 5%

Niacin 3%

Vitamin B6 9%

Folate 5%

Pantothentic Acid   1%

Total Fat 1%

Calcium 90.5mg 9%

Iron 1.1mg 6%

Magnesium 22.8mg 6%

Phosphorus 37.5mg 4%

Potassium 299mg 9%

Sodium 28.8mg 1%

Zinc 0.3mg 2%

Copper 0.2mg 10%

Manganese 0.5mg 26%

Selenium 0.6mcg 1%

Water 56.6g

Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Brown Rice vs White Rice: Benefits and Cautions

By | 2017-10-29T15:42:02+00:00 July 3rd, 2011|Nutrition, PowerFoods|

brown rice gluten free

Rice feeds the world!

Three billion people worldwide depend on rice for over half of  their daily calorie intake.  Most of them eat white rice.

Without rice, even the cleverest housewife cannot cook.
Chinese Proverb

Could the hippies and macrobiotics, two of the biggest brown rice proponents be wrong?  What are the differences between brown and white rice, and what are the benefits of each?

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