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  • Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Drinking coffee every day has become a ritual for many individuals seeking a boost in productivity and energy. Beyond its invigorating effects, coffee offers a plethora of incredible health benefits. In light of recent research, it has been discovered that coffee can even bolster one’s immunity, making it particularly relevant in the current pandemic. This article will delve into the various key elements present in coffee that contribute to its remarkable health benefits.

    Boosts Immunity

    According to Ashley Reaver, MS, RD, CSSD, a registered dietitian, consuming a cup or two of coffee while battling illness can support the immune system. Coffee contains Ethylamine, a compound that stimulates the production of T cells responsible for safeguarding the body against infections and diseases.

    Rich in Polyphenol Antioxidants

    One of the primary health-promoting components of coffee is its abundance of polyphenol antioxidants. These antioxidants play a crucial role in preventing major illnesses such as heart diseases, neurological diseases, diabetes, and osteoporosis. Recent studies have also revealed that regular coffee consumption can reduce the risk of developing certain types of cancer.

    Beneficial Active Compounds

    Coffee contains various active compounds, including lignans, flavonoids, and polyphenols, which contribute to its positive impact on health. These compounds exhibit antioxidant and anti-inflammatory properties, which can help combat oxidative stress and reduce the risk of chronic diseases.

    Essential Nutrients

    In addition to its active compounds, coffee also provides a range of essential nutrients. It contains vitamin B1, B3, B2, B5, magnesium, calcium, potassium, and manganese, all of which are part of the recommended daily allowance for a healthy diet. Including coffee as part of your daily routine can supplement your nutrient intake and support overall well-being.

    DNA Protection

    Drinking dark roast coffee can have a surprising benefit: it can strengthen DNA and prevent strand breakage. Unrepaired DNA damage can lead to the formation of tumors or cancer. The protective effects of coffee on DNA make it an intriguing element in maintaining cellular health.

    In conclusion, while coffee offers numerous health benefits, it is crucial to exercise moderation in consumption. Excessive intake of coffee can lead to adverse effects such as anxiety, sleep difficulties, and increased blood pressure. By enjoying coffee in moderation, individuals can fully appreciate the remarkable health benefits it provides. Incorporating coffee into a balanced lifestyle can promote overall well-being and contribute to a healthier life.

  • Benefits of Plant-based Diet that You Must Know

    Benefits of Plant-based Diet that You Must Know

    Apart from weight loss, a plant-based diet offers numerous health benefits. Plant-based diet focuses more on the quality of plant food and less of animal food consumption. This article will help you understand what is a plant-based diet and its benefits to one’s health.

    The Difference Between Being Vegan and Plant-Based Diet

    Both meal plans have been popular in recent years. Vegan diet pertains to eliminating all animal products to your meals while a plant-based meal plan reduces animal products and focus more on plants.

    “With a plant-based diet, you can decide whether or not you want to consume animal products, and the focus is on eating mostly foods that come from plant sources,” says Dr. Christine Kirlew.

    This type of diet emphasizes the consumption of whole-grain food,vegetables, nuts, and fruits. Usually, it encourages to eat natural foods than processed ones. There are that studies revealed that eating more vegetables without eliminating animal products can make people healthier.

    Incredible Benefits of Plant-based Meal Plan

    A lot of people shifted to a plant-based diet due to its exceptional health benefits in the long-run. Others preferred this meal plan due to the flexibility it offers. Here are the great benefits of the plant-based meal plan.

    1.Lowers the risk of having heart diseases and diabetes

    In the long period, eating more quality of plant improves one’s health and lessen the risk of acquiring heart diseases and diabetes caused by too much cholesterol and bad sugar.

    “Epidemiological data shows that the more plant foods someone eats, the lower their risk for certain chronic diseases, including cardiovascular disease, Type 2 diabetes and some cancers,” Taylor Wolfram, a dietitian said.

    2. May help you live longer

    A study from the Journal of the American Heart Association showed that a plant-based diet can lower the risk of mortality to 25%. Moreover, as you focus more on naturally-grown foods, you will more likely to increase health outcomes.

    3. Reducing the risk of acquiring cancer

    “The best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phytochemicals, is to eat a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods,” the American Institute for Cancer Research said.

    4. Improves Brain Function

    Sticking to a plant-based diet can lessen the risk of having Alzheimer’s disease. Interestingly, according to  Frontiers in Aging Neuroscience (2017), “eating an extra 100 grams of fruits and vegetables per day (about one-half cup) led to a 13 percent reduction in the risk of cognitive impairment and dementia”.

    5. Improves digestion

    Best foods for the gut are common in a the plant-heavy diet because it is full of fiber. Eating foods that are rich in fiber can improve your digestion.

    6. Boosts Energy

    Most of the plants have vitamins and minerals providing the human body more energy. Plus, plants consist of antioxidants, phytonutrients, and proteins that do not only provide health benefits but can also enlighten your mood.

    Sources:
    (1) https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/
    (2) https://www.simplyquinoa.com/7-amazing-benefits-of-a-plant-based-diet/

  • Benefits of Eating Green Leafy Vegetables

    Benefits of Eating Green Leafy Vegetables

    Eating vegetables and fruits is one way of strengthening one’s immunity. But, ingesting more green leafy vegetables obtain incredible benefits that most people do not know. To learn more, check out the list of green vegetables that you should include in your daily meals.

    Kale

    Eating kale is best for fighting free radicals that damage cells since it contains high antioxidants such as lutein and beta-carotene. Plus, it is the most nutrient-dense food present in the world. This vegetable is ideal for people who want to lose weight but do now want to compromise a high nutrient consumption.

    According to Gunnars (2018) of Healthline, one serving of kale offers exceptional benefits:

    • Vitamin A: 206% of the Daily Value (DV) (from beta-carotene)
    • Vitamin K: 684% of the DV
    • Vitamin C: 134% of the DV
    • Vitamin B6: 9% of the DV
    • Manganese: 26% of the DV
    • Calcium: 9% of the DV
    • Copper: 10% of the DV
    • Potassium: 9% of the DV
    • Magnesium: 6% of the DV
    • It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus

    Further, kale is known for containing a high amount of calcium than meat.

    Spinach

    Spinach is commonly encountered when you eat soup, salad and sometimes in sauces. People who are health- conscious love to include spinach in their smoothie. Why? Because it is an alkalizing food that is best to detoxify human body.

    Are you familiar with Popeye the Sailorman, a 90’s TV series? Popeye is a cartoon character that consumes spinach to strengthen him. Spinach is known to be loaded with many nutrients like Vitamin A, C, K1, iron, calcium, and folic acid.

    Romaine Lettuce

    Looking for a vegetable that prevents you from acquiring heart diseases? Romaine lettuce is the best vegetable to consider. It has a high level of potassium which improves cardiovascular health. Folate found in this vegetable can also prevent heart-related complications.

    Even more, romaine lettuce protects the cell from damaging. It is high content in antioxidants that prevents human to acquire diseases.

    Interestingly, based on the article of Medical News Today, romaine lettuce can reduce one’s risk of acquiring cancer because of the presence of folate and antioxidants.

    Cabbage

    Cabbage is an immunity booster vegetable. It obtains Vitamin C which protects the body from getting sick. What’s more, the Vitamin C that is being contained by the cabbage helps the body absorb the non-heme iron that can be found in plant-based food.

    Cabbage can also improve digestive system because it contains fiber. If you are having a problem in your bowel movement, try considering cabbage in your everyday diet.

    Cilantro

    If you are having trouble stabling your sugar levels, Cilantro is the ideal green for your problem. It is best for people who are suffering from Diabetes. It releases enzymes that can significantly reduce blood sugar.

    Apart from reducing blood sugar, this kind of green can protect brain’s health. According to Dr. Lauren Panoff (2019), the anti-inflammatory property found in Cilantro prevents individuals to inhibit brain ailments such as Parkinson’s, Alzheimer’s, and multiple sclerosis.

    Importance of Green Leafy Vegetables

    Green leafy vegetables acquire disease-fighting chemicals. Eating these type of vegetables do not only immunize your body ,but also obtain nutrients that enhance the ability to absorb other vitamins and minerals that the human body needed. These vegetables can easily be bought in the market but little do people know about the benefits that these greens can offer.

    Sources:

    (1) https://www.healthline.com/nutrition/leafy-green-vegetables#section1
    (2) https://shop.ora.organic/blogs/news/how-to-detox-your-body-green-leafy-vegetables

  • Guide for Maintaining a Healthy Diet

    Guide for Maintaining a Healthy Diet

    Do you experience difficulty in maintaining a healthy diet? Well, you are reading the right guide on how to be committed in eating healthy food. There are strategies provided that will help you how on to live and become healthy.

    Why do we need to be healthy?

    Most people strive to live healthily. We do this by mainly eating the right kind of food. We strive to eat good foods to prevent unwanted diseases like cancer, hypertension, and type 2 diabetes. This is possible when we can maintain a healthy weight.

    Another factor why we want to be healthy is to obtain more energy that can boost our productivity. With all these reasons in mind, maintaining a healthy diet is not that easy for most of us. Here are a few tips on how to keep yourself dedicated on consuming the right kinds of food.

    Tips on Maintaining a Healthy Diet

    1. Make your environment healthy

    When you are building a habit, it is easier and effective to do it when you have primed your environment. As humans, we often choose options that are obvious to us than being determined. We choose what’s available for us rather than what is not. A good example of this is buying apples. However, when you reached home, you put them inside your refrigerator. With your busy schedule, you have forgotten about your apples.

    Similar to the scenario, if the unhealthy snacks are visible to you, you can put them away and place fruits and nuts instead. When you get hungry, the first thing that you will grab are snacks that are visible. The environment can significantly affect one’s behavior. That’s why you really need to surround yourself with healthy food to consume.

    One thing that will also motivate you to eat healthy food is to cultivate your food. Learn how to plant. With this, you will be able to acquire healthy food easily. Putting your own garden nowadays is therapeutic.

    2. Practice mindful eating

    Some people wanted to maintain a healthy diet because they wanted to achieve a good figure or to lose weight. But the next question is, what’s next when you already achieved your goal? Keep in mind that you should also learn to love the process of doing your diet than acquiring the outcomes.

    A study revealed that obese and fat women significantly lost their weight after they practiced mindful intervention. Mindful eating can be achieved when you enjoy and appreciate eating healthy food.

    3. Learn to monitor the food that you are eating

    As you write the food that you are consuming, you become conscious of what you are eating and this can also remind you that you should eat healthy food. This method helps you to discipline yourself on eating healthy food. A study found out that people who track down their calorie intake lost twice as much weight than those who did not.

    4. Find an accountability partner

    Having a diet buddy to be with you on this journey is fun and effective as well. Grab your workmate, friend, or a family member. Influence the person to live healthy as well. One day you will be surprised that both of you have not just achieved your goals, but both of you also influenced other people who have witnessed your journey.

    5. Learn to adopt the 2-day rule

    A 2-day rule is a method that will discipline you in maintaining a healthy diet. This rule allows you to engulf some unhealthy food and beverages that you like such as pizza, burgers, and alcohol for a day. Some coined it as a “cheat day”. But never allow yourself to skip another day after doing this.

    When you decide to eat some unhealthy food today, make sure to eat healthy meals tomorrow.

    Summary

    Planning to eat healthy food is easy than doing it. As you follow these strategies, do not forget as well on why you are practicing a healthy eating habit. I hope this guide will help you to stick to your healthy meal and snack plans.

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