The Magic of Food

The way your body is built, and the way it works, depends on what you choose to eat.

You need food to:
- Supply energy.
- Provide the materials to build and maintain every part of the body.

Energy
Energy needs have first priority.
You body needs energy just to stay alive. Energy cell, tissue and organs needs energy to do its work.
You also need energy to move your body-walking, running, playing games, dancing, doing work.

Grow and maintenance
Your body needs materials to:
- Build new cells during growth.
- Replace and maintain existing cells. All your life, every day, some cells die and must be replaced. Red blood cells live about four months. Some cells live only about two days.
- Maintain the correct chemical balance in body fluids, without which none of the complex chemical reactions in the body could take place.
- Form enzymes, antibodies, and hormones, which are vital to all body functions.

Basic materials for these essential body processes are obtained from:
Food + Water + Oxygen


What's in your food?
There are six different groups of constituents in food, shown in the chat below. They are called nutrients.
When a food contains a high proportion of a nutrient, it is said to be a good source of that nutrient.
All food contains some nutrients. No food contains them all.
You can see that foods vary greatly in the nutrients they supply. A food which supplies protein, minerals, and vitamins, as well as carbohydrates and lipids, is said to have a high nutrient density.

Nutrients
- Carbohydrates (sugars, starches, fibre)
- Lipids (fats, oils)
- Proteins (very complex compounds)
These form the greater part of most foods. They are measured in grams.

- Minerals (simple elements)
- Vitamins (very complex compounds)
These are present in some foods in minute amounts. They are measured in milligrams (mg) - one thousandth of a gram, or in microgram (mg) - one millionth of a gram.

Water
Water is present in all foods and is measured in grams. Some foods contain a lot of water. Some foods contains very little water.

What happens to food?
The chat shows the body gets the nutrients it needs from the food we eat.

The process of eating.

Food


Smell - may stimulate digestive juices


Senses Appearance may stimulate desire to eat
Texture - varied textures enhance the pleasure of eating
Taste - bitter, sweet, sour, salt. Our preference may influence what we chose to eat



Chewed It is important to chew food thouroughly to break it down into smaller particles. Chewing firm foods keeps gums and teeth healthy.



Digested Food is separated into NUTRIENTS. Digestive juices (enzymes) break down the nutrients into smaller units. Food is now changed into invisibly small particles.


Absorbed These particles pass into the bloodstream. The body chooses what it needs for each special purpose.


Cells Waste is excreted from the kidneys and the large intestine.



Energy Growth and maintenance




Nutrients work together
No nutrients can work by itself. All the nutrients work as a team in the body.


Body fluids
Water is essential for life. It forms body fluids in which all activities within the body take place. It is essential both for energy and for growth and maintenance.

Health Benefits of Banana

Bananas are unique fruit with unique properties. It is fantastic fruit with sweet taste that most people enjoy. Bananas perfectly satisfy hunger and supply an organism with energy and useful nutrients. It has a rare combination of energy value, tissue-building elements, vitamins and minerals, fiber and other essential nutrients. Also bananas have very convenient natural packing. It is compact, healthy, easy to carry, and easy to use. The health benefits of bananas are being investigated worldwide. Here are numerous benefits of banana you might not know about:

A Banana a Day…
Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away. The banana health benefits far outweigh those of the apple because it has many more vitamins and nutrients than their round counterparts. Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. All of these factors combined make the banana a “super food” that is an integral part of a healthy daily regimen.

Bananas Provide Energy
Because of the abundance of vitamins and minerals, bananas are a great source of natural energy. Bananas contain three natural sugars - sucrose, fructose and glucose. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half. Bananas are also ideal for eating during that midday lull when you feel tired and sluggish. Instead of drinking caffeine or having a sugary snack, bananas provide a level of energy that lasts longer without the dramatic crash caused by caffeine.

Potassium is Vital for Performance
Because they are rich in potassium, bananas help the body’s circulatory system deliver oxygen to the brain. This also helps maintain a regular heartbeat and a proper balance of water in the body. Potassium is also helpful for reducing strokes and regulating blood pressure because of the way it promotes circulatory health.

Bananas Promote Bowel Health
One of the banana health benefits is that they can help stop constipation. Bananas have a certain type of fiber that helps to restore and maintain regular bowel functions. Instead of using laxatives that might have chemicals or other synthetic substances, bananas are a natural source for lessening the effects of constipation without causing other bowel problems such as diarrhea.

Bananas Can Lift Your Spirits
Bananas have a chemical called tryptophan – the same chemical that turkey contains. This mood regulating substance contains a level of protein that helps the mind relax so you feel happier. According to Bananasaver.com, people suffering from depression often report feeling better after eating a banana.

Eat a Banana during Your Monthly Visitor
Instead of taking pills designed to reduce your menstrual pains, bananas can be a great help. As stated on Bananasaver.com, bananas have a level of vitamin B6 that helps to regulate blood glucose level and help your overall mood.

Increase Your Brain Power with Bananas
In addition to banana health benefits, they can also help you with your mind. Bananasaver.com discusses a study with 200 students who were asked to eat one banana three times a day - breakfast, recess and lunchtime – along with their normal meals. What they found was that the potassium in the bananas boosted their brainpower and made them more alert during their classes while they followed the regimen.

Cholesterol-lowering effect
Animal studies have shown that banana has the potential to lower cholesterol. It was suggested that the dietary fibre component in banana pulp was responsible for its cholesterol-lowering effect. The amount of dietary fibre in banana is relatively constant during banana ripening.

Immunity booster
Bananas contain 25 percent of the recommended daily allowance (RDA) for vitamin B6, necessary for producing antibodies and red blood cells as well as aiding in the metabolism of fat. In addition, vitamin B6 serves as an immunity booster. So, this fruit strengthens your armor against infectious diseases. With each average-sized banana, you ingest about 15 percent of the RDA for vitamin C, one of the strongest antioxidants.

Eat Bananas after a Night of Partying
The natural ingredients in bananas and their ability to replenish the body’s vitamins make them an ideal way to reduce the effects of a hangover. Put a couple bananas in the blender with some plain yogurt and add some honey to sweeten the taste. The fruit tends to calm the stomach and the honey helps to restore the blood sugar levels to normal.
Similarly, bananas can help people who are trying to quit smoking. The B vitamins and other minerals that they contain reduce the physical and psychological effects of nicotine withdrawal.

Bananas are Great for Pregnant Women
Because of their calming properties, pregnant women often eat bananas to combat their morning sickness. In addition, they also help to replenish the body and restore a healthy blood glucose level. In addition, they also help regulate a pregnant woman’s temperature, although this is mostly used in other cultures that rely more heavily on natural cures.

Rub the Peel on Mosquito Bites
Before you throw those peels away, rubbing the inside of it along a mosquito bite will help reduce the itching and swelling that is normally associated with these types of bites. You might even find that it works better than the creams or medications you find at the drugstore.

Bananas Help Soothe Ulcers
As a way to prevent and treat ulcers, bananas help to reduce the acidity that some foods can leave in the stomach. They help reduce the irritation of the digestive system by leaving a protective coating around the inner walls, making it a natural way to promote intestinal health as well.
Since they help to neutralize acidity, they are also a great way to get rid of heartburn. They act as a natural antacid and they quickly soothe the burn.

Bananas are Rich in Iron
For people suffering from a deficiency in iron, bananas help to give your body the iron that it needs. As a result, they help promote hemoglobin production so your blood can clot faster in case of a cut or serious injury.

Banana Peels are Good Fertilizer
Bananas can also benefit your garden. Instead of throwing the peels away, banana peels are ideal fertilizer for gardens and soils. Rose bushes benefit a great deal from the peels. If you have a certain plant that you want to blossom, simply bury a few peels next to it by the roots. In a few weeks, the plant will be huge.

Peels Can Be Used to Treat Warts
The outside of the banana peel also has healing and beneficial properties for the human body. If you have a wart on your foot, wrapping a banana peel around your foot so that the exterior of the peel rubs against the wart will help it go away in a matter of time. To keep the peel in place, you can wrap tape around it for better results.

In conclusion, with all of the banana health benefits, it is easy to see why they are such a popular fruit. In many ways, their benefits are far greater than that of other fruits. They not only have more vitamins and minerals than some other choices, they also taste great and are easy to eat. However, having a diet that consists of only bananas as your fruit each day is not healthy and it can even be harmful to your health. Try to include several of your favorite fruits throughout the week because each of them has different advantages for your body. If you do not normally include bananas or any other fruit in your daily routine, find some ways to include fruit in your diet in order to improve your health and overall well-being.

Cholesterol 1

Cholesterol is a lipidic, waxy alcohol. It is a fat-like substance produced by all animals, including humans. Cholesterol is needed for many bodily functions and serves to insulate nerve fibers, maintain cell walls and produce vitamin D, various hormones and digestive juices. Cholesterol is produced by the liver.

The name cholesterol originates from the Greek chole - (bile) and stereos (solid), and the chemical suffix -ol for an alcohol.

There is a difference between dietary cholesterol (the cholesterol we consume in foods) and blood cholesterol (the cholesterol in our bloodstream, also called serum cholesterol). Dietary cholesterol is present in varying amounts in some foods, such as meat, poultry, seafood, eggs, and dairy products. Dietary cholesterol does not automatically become blood cholesterol when we eat it. Most of our blood cholesterol is made by our body. Individuals vary in how much cholesterol their body makes. There is little doubt that elevated blood cholesterol levels increase heart disease risk. But the effect of dietary cholesterol on blood cholesterol levels is the subject of debate among health professionals. That's because research does not show that food cholesterol significantly boosts blood cholesterol levels in everyone.

Although cholesterol is essential for life, high levels in circulation are associated with atherosclerosis. For a person of about 150 pounds (68 kg), typical total body cholesterol content is about 35 grams; typical daily dietary intake is 200–300 mg in the United States and societies with similar dietary patterns. If you have heart disease, limit your daily intake to less than 200 milligrams.

People with severe high blood cholesterol levels may need an even greater reduction. Since cholesterol is in all foods from animal sources, care must be taken to eat no more than six ounces of lean meat, fish and poultry per day and to use fat-free and low-fat dairy products. High-quality proteins from vegetable sources such as beans are good substitutes for animal sources of protein.


Function

Cholesterol is required to build and maintain cell membranes; it regulates membrane fluidity over the range of physiological temperatures.

Within the cell membrane, cholesterol also functions in intracellular transport, cell signalling and nerve conduction. In many neurons a myelin sheath, rich in cholesterol since it is derived from compacted layers of Schwann cell membrane, provides insulation for more efficient conduction of impulses.

Within cells, cholesterol is the precursor molecule in several biochemical pathways. In the liver, cholesterol is converted to bile, which is then stored in the gallbladder. Bile contains bile salts, which solubilize fats in the digestive tract and aid in the intestinal absorption of fat molecules as well as the fat soluble vitamins, Vitamin A, Vitamin D, Vitamin E and Vitamin K. Cholesterol is an important precursor molecule for the synthesis of Vitamin D and the steroid hormones, including the adrenal gland hormones cortisol and aldosterone as well as the sex hormones progesterone, estrogens, and testosterone and their derivatives.

Dietary Sources

People get cholesterol in two ways. The body - mainly the liver - produces varying amounts, usually about 1, 000 milligrams a day. Food also contains cholesterol. Animal fats are complex mixtures of triglycerides, with lesser amounts of phospholipids and cholesterol. Consequently all foods containing animal fat contain cholesterol to varying extents. Major dietary sources of cholesterol include cheese, egg yolks, beef, pork, poultry, and shrimp. Human breast milk also contains significant quantities of cholesterol. Cholesterol is not present in plant based food sources unless it has been added during the food's preparation. However, plant products such as flax seeds and peanuts contain healthy cholesterol-like compounds called phytosterols, which are suggested to help lower serum cholesterol levels.

A change in diet may help reduce blood cholesterol in addition to other lifestyle modifications. Avoiding animal products may decrease the cholesterol levels in the body not through dietary cholesterol reduction alone, but primarily through a reduced saturated fat intake. Those wishing to reduce their cholesterol through a change in diet should aim to consume less than 7% of their daily calories from saturated fat and less than 200mg of cholesterol per day.

The view that a change in diet (specifically, a reduction in dietary fat and cholesterol) can lower blood cholesterol levels, and thus reduce the likelihood of development of, amongst others, coronary artery disease (CHD) has been challenged. An alternative view is that any reductions to dietary cholesterol intake are counteracted by the organs such as the liver, which will increase or decrease production of cholesterol to keep blood cholesterol levels constant.

Synthesis

About 20–25% of total daily cholesterol production occurs in the liver; other sites of high synthesis rates include the intestines, adrenal glands and reproductive organs.

Regulation of cholesterol synthesis

Biosynthesis of cholesterol is directly regulated by the cholesterol levels present, though the homeostatic mechanisms involved are only partly understood. A higher intake from food leads to a net decrease in endogenous production, while lower intake from food has the opposite effect. The main regulatory mechanism is the sensing of intracellular cholesterol in the endoplasmic reticulum by the protein SREBP (Sterol Regulatory Element Binding Protein). Cholesterol synthesis can be turned off when cholesterol levels are high as well.

Cholesterol 2

Cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones and is needed for other functions. But a high level of cholesterol in the blood — hypercholesterolemia — is a major risk factor for coronary heart disease, which leads to heart attack.

Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers called lipoproteins. There are several kinds, but the ones to focus on are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

What is LDL cholesterol?

Low-density lipoprotein (LDL) is the major cholesterol carrier in the blood. If too much LDL cholesterol circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis. A clot (thrombus) that forms near this plaque can block the blood flow to part of the heart muscle and cause a heart attack. If a clot blocks the blood flow to part of the brain, it is a stroke results. A high level of LDL cholesterol (160 mg/dL and above) reflects an increased risk of heart disease. If you have heart disease, your LDL cholesterol should be less than 100 mg/dL and your doctor may even set your goal to be less than 70 mg/dL. That's why LDL cholesterol is called "bad" cholesterol. Lower levels of LDL cholesterol reflect a lower risk of heart disease.

What is HDL cholesterol?

About one-third to one-fourth of blood cholesterol is carried by HDL. Medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe HDL removes excess cholesterol from plaques and thus slows their growth. HDL cholesterol is known as "good" cholesterol because a high HDL level seems to protect against heart attack. The opposite is also true: a low HDL level (less than 40 mg/dL in men; less than 50 mg/dL in women) indicates a greater risk. A low HDL cholesterol level also may raise stroke risk.

What is Lp(a) cholesterol?

Lp(a) is a genetic variation of plasma LDL. A high level of Lp(a) is an important risk factor for developing atherosclerosis prematurely. How an increased Lp(a) contributes to heart disease isn't clear. The lesions in artery walls contain substances that may interact with Lp(a), leading to the buildup of fatty deposits.


How does physical activity affect cholesterol?

Regular physical activity increases HDL cholesterol in some people. A higher HDL cholesterol is linked with a lower risk of heart disease. Physical activity can also help control weight, diabetes and high blood pressure. Aerobic physical activity raises your heart and breathing rates. Regular moderate-to-vigorous-intensity physical activity such as brisk walking, jogging and swimming also condition your heart and lungs.

Physical inactivity is a major risk factor for heart disease

Even moderate-intensity activities, if done daily, help reduce your risk. Examples are walking for pleasure, gardening, yard work, housework, dancing and prescribed home exercise.

How does tobacco smoke affect cholesterol?

Tobacco smoke is one of the six major risk factors of heart disease that you can change or treat. Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.

How does alcohol affect cholesterol?

In some studies, moderate use of alcohol is linked with higher HDL cholesterol levels. However, because of other risks, the benefit isn't great enough to recommend drinking alcohol if you don't do so already.

If you drink, do so in moderation. People who consume moderate amounts of alcohol (an average of one to two drinks per day for men and one drink per day for women) have a lower risk of heart disease than nondrinkers. However, increased consumption of alcohol brings other health dangers, such as alcoholism, high blood pressure, obesity, stroke, cancer, suicide, etc. Given these and other risks, the American Heart Association cautions people against increasing their alcohol intake or starting to drink if they don't already do so. Consult your doctor for advice on consuming alcohol in moderation.

Mushrooms and Their Health Benefits

A mushroom is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground on soil or on its food source. The standard for the name "mushroom" is the cultivated white button mushroom, Agaricus bisporus.

Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are often classified as a vegetable or a herb, but they are actually fungi. While there are over 14,000 mushrooms, only about 3,000 are edible, about 700 have known medicinal properties, and fewer than one percent are recognized as poisonous.

Mushrooms are enjoyed for their flavor and texture. They can impart their own flavor to food or take on the flavor of other ingredients. Their flavor normally intensifies during cooking, and their texture holds up well to usual cooking methods, including stir-frying and sauteing.

Many people like mushrooms but they do not know that mushrooms have a number of amazing health benefits. Surprisingly, mushrooms have health benefits that many people are unaware of, and they contain natural ingredients to naturally help prevent certain types of cancer and other life-threatening medical conditions.

Fiber

People rarely think of mushrooms when considering adding fiber to their diets, but they are a fantastic source of fiber. Mushrooms are comprised mostly of water, but about 10% is natural fiber, and this helps keep the digestive system running smooth. Eat four to five medium-size mushrooms each day, either raw or cooked, to add daily fiber to your diet. Not only will you add fiber, but you'll gain a number of other wonderful health benefits in the process.

Potassium

Potassium is a naturally occurring mineral that helps prevent strokes, and it reduces blood pressure. Most people think of bananas when they want to add potassium to their diet, but unbeknownst to many, mushrooms have a high potassium content. An average-size portabella mushroom has as much potassium as a serving of orange juice or a banana. This is great news for those who want to gain the health benefits of potassium but want to add greater variety to their diets.

Selenium

Mushrooms contain selenium, and along with vitamin E, selenium protects the cells of the body from free radicals as selenium acts as antioxidants. It would be better to eat delicious mushrooms and other natural foods rather than taking expensive multivitamins. Natural foods have greater health benefits than processed vitamin and mineral supplements. (The last two sentences are my own opinion).

Copper

Many people do not know much about copper but it has health benefits that helps keep the cardiovascular system in check. Those who like mushrooms can greatly benefit, and eating mushrooms a tasty way to get up to 40% of the recommended daily amount of copper in just one single serving.

Niacin

Niacin has a number of fantastic health benefits. Many of the enzymatic functions of the body rely on niacin. This includes the production of estrogen, testosterone, and progesterone. Niacin also helps keep the nervous system functioning properly as well as many other working components of the body. Mushrooms, which contain niacin, also help the body produce energy from blood sugar, and they help give the skin a healthy texture and brilliant glow.

Cancer Fighting Properties

Many of the foods provided by nature contain cancer fighting ingredients, and mushrooms are no exception. According to recent studies, consuming just 3 ½ ounces of the white button variety each day, can decrease the risk of developing prostate cancer and breast cancer. Shitake mushrooms are also said to inhibit tumor growth.

Studies have shown that Shiitake and Maitake mushrooms also have extensive health benefits. As a result they have become increasingly available.

Shiitake mushrooms have been used for centuries by the Chinese and Japanese to treat colds and flu. Lentinan, a beta-glucan isolated from the fruiting body of shiitake mushrooms, appears to stimulate the immune system, help fight infection, and demonstrates anti-tumor activity.

Maitake mushrooms have been used in traditional Chinese and Japanese medicine to enhance the immune system. Researchers have also indicated that whole maitake has the ability to regulate blood pressure, glucose, insulin, and both serum and liver lipids, such as cholesterol, triglycerides, and phospholipids, and may also be useful for weight loss. Maitake is rich in minerals (such as potassium, calcium, and magnesium), various vitamins (B2, D2 and Niacin), fibers and amino acids.

Mushrooms are 90 percent water. The followings are minerals and vitamins found in mushrooms:

• phosphorous
• potassium
• iron
• copper
• zinc
• selenium
• salt

Their vitamin content may include:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• panthotenic acid
• folic acid
• Vitamin B12
• Vitamin C
• Vitamin D
  
  
  

Health Benefits of Ginger

Ginger's Health Benefits

Ginger has been used in cooking and traditional Asian medicinal practice for thousands of years. The Chinese are the first recorded users of ginger for health purposes. They regularly gave ginger to help with digestive disorders, diarrhea, and nausea.

The health benefits of ginger come from chemicals called volatile oils, specifically gingerols and shogaols, that also give ginger its spicy, pungent taste. Those oils stimulate your body to produce more digestive juices and help neutralize the stomach acids that cause cramping, nausea and diarrhea. Ginger is also a natural decongestant and antihistamine, which makes it a natural treatment for head colds.

The benefits of ginger have been well researched as modern science is discovering more and more therapeutic applications for this powerful herb. Ginger is a favorite medicinal as well as culinary herb. Unlike most spices, the part that has the most medicinal value grows under ground. Often mistakenly called “ginger root” this is actually the rhizome of the plant which is more of a subterranean stem than a root.

Although you can use dried ginger and powdered ginger for health benefits, fresh ginger is preferred. It is readily available in most supermarkets. Pieces of the rhyzome can be sliced off for use and the remainder stored in the refrigerator where it should keep for about 3 weeks as long as it is not fully peeled.

Some of the Many Health Benefits of Ginger are:

1. Aids in Digestion - Ginger are perhaps the best herb for digestion. It prevents indigestion and abdominal cramping. Ginger also helps digest fatty acids and break down proteins, aiding the digestion process. It is excellent for reducing gas.
2. Alleviates High Blood Pressure - Ginger improves and stimulates circulation and relaxes the muscles surrounding blood vessels, facilitating the flow of blood throughout the body.
3. Treats Nausea and Morning Sickness - Ginger has been widely shown to prevent as well as treat motion sickness. Ginger relaxes the stomach and relieves the feeling of nausea. In Chinese medicine, ginger tea with brown sugar is used in the treatment of menstrual cramps. Note: Excessive ginger can have negative results so pregnant women should consult with a health care professional prior to using.
4. Lowers LDL Cholesterol - Recent studies show that ginger might also have a role in lowering LDL (bad) cholesterol in the body as it impairs the absorption of cholesterol, instead helping convert it to bile acids and eliminating it from the body, that is, reducing the risk of developing heart disease. It has also been shown in animal trials to help slow or even prevent cancerous tumor growth.
5. Reduces Pain and Inflammation - Ginger can be used to treat any disease that is caused by inflammations such as arthritis or ulcerative colitis. So, it is a powerful natural painkiller. Some studies show that it can even help inhibit the replication of the herpes simplex virus.
6. Heartburn Relief - Ginger has long been used as a natural heartburn remedy. It is most often taken in the form of tea for this purpose.
7. Cold and Flu Prevention and Treatment - Being a warming herb, ginger has long been used as a natural treatment for colds and the flu. This property also makes it effective in stimulating circulation of the blood. It can also help relax muscles around the blood vessels and is said to help prevent blood clots from forming. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds. Many people also find ginger to be helpful in the case of stomach flus or food poisoning, which is not surprising given the positive effects ginger has upon the digestive tract.
8. Migraine Relief - Research has shown that ginger may provide migraine relief due to its ability to stop prostaglandins from causing pain and inflammation in blood vessels.
9. Menstrual Cramp Relief - In Chinese medicine, ginger tea with brown sugar is used in the treatment of menstrual cramps.
10. Prevention of Diabetic Nephropathy - A study done on diabetic rats found that those rats given ginger had a reduced incidence of diabetic nephropathy (kidney damage).

As an added benefit, ginger may help fight potentially harmful intestinal bacteria like staphylococcus and E. coli. At the same time ginger encourages the growth of the helpful bacteria Lactobacillus. It can also help kill certain parasites. Because of its antibacterial properties ginger may help reduce the occurrence of ulcers caused by Helicobacter pylori. It accomplishes this by increasing the stomach’s protective components limiting the ulcer’s ability to develop.

To discover the health benefits of ginger for yourself, simply make a tea by steeping about 5 slices of ginger in hot water. If you prefer it in your food, ginger is excellent in many dishes and is perfect when combined with garlic.

Vitamins

Vitamins

A vitamin is an organic compound required as a nutrient in tiny amounts by an organism. A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Vitamins are classified by their biological and chemical activity, not their structure. Our body needs them to work properly. When it comes to vitamins, each one has a special role to play. For example:

• Vitamin D in milk helps your bones.
• Vitamin A in carrots helps you see at night.
• Vitamin C in oranges helps your body heal if you get a cut.
• B vitamins in leafy green vegetables help your body make protein and energy.

Vitamins Hang Out in Water and Fat

There are two types of vitamins: fat soluble and water soluble. In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C).

When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.

Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months! Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins.

Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body. Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate (pee).

So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 (thiamin), B2 (riboflavin), niacin, B6 (pyridoxine), folic acid, B12 (cobalamine), biotin, and pantothenic acid.

Vitamins Feed Your Needs

Your body is one powerful machine, capable of doing all sorts of things by itself. But one thing it can't do is make vitamins. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods.

Now, let's look more closely at vitamins — from A to K:

Vitamin A
This vitamin plays a really big part in eyesight. It's great for night vision. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.

Which foods are rich in vitamin A?

• milk fortified with vitamin A
• liver
• orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)
• dark green leafy vegetables (like kale, collards, spinach)
  

The B Vitamins
There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. The B vitamins are important in metabolic activity — this means that they help make energy and set it free when your body needs it. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

• whole grains, such as wheat and oats
• fish and seafood
• poultry and meats
• eggs
• dairy products, like milk and yogurt
• leafy green vegetables
• beans and peas
  

Vitamin C
This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

• citrus fruits, like oranges
• cantaloupe
• strawberries
• tomatoes
• broccoli
• cabbage
• kiwi fruit
• sweet red peppers
  

Vitamin D
Vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

Which foods are rich in vitamin D?

• milk fortified with vitamin D
• fish
• egg yolks
• liver
• fortified cereal

Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.

Which foods are rich in vitamin E?

• whole grains, such as wheat and oats
• wheat germ
• leafy green vegetables
• sardines
• egg yolks
• nuts and seeds

Vitamin K
Vitamin K is the clot master! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

• leafy green vegetables
• dairy products, like milk and yogurt
• broccoli
• soybean oil

When your body gets this vitamin and the other ones it needs, you'll be feeling A- OK!

Pumpkin

Pumpkin

Pumpkin, a member of the Cucurbitaceae family including squash and cucumbers, got its name from the Greek word "pepon" for large melon. Have you ever wondered what gives pumpkin its brilliant orange color? The credit can be given to the beta-carotenes which are found in such abundance in this fruit. Beta-carotenes are antioxidants which are converted to vitamin A in the body. With a high nutritional value, pumpkins are associated with a lot of health benefits. Apart from the flesh, even the seeds of pumpkins boast of a large number of nutrition benefits.


Pumpkin is really low in calorie (20 calorie per 100 g). The perfect vegetable for persons who watch their weight.

Health benefits of pumpkin

Beta carotene - The rich orange color. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers than those who fail to include beta-carotene-rich foods in their diet. Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.

Loaded with Potassium - Studies show people who have a potassium rich diet lower the risk for hypertension because potassium may help to prevent heart disease and normalize blood pressure. Potassium rich foods include bananas, broccoli, avocados, pomegranate and many others.

Zinc - Not only is zinc a major boost for your immune system, it also aids in bone density support for people at risk for osteoporosis.

High in Fiber - Diets rich in fiber may prevent cancer, heart disease and other serious ailments. The high amount of fiber, present in pumpkin, is good for the bowel health of an individual.

Great on your skin - Pumpkins contains lots of anti-oxidant vitamins A and C, as well as zinc and alpha-hydroxy-acids which help to reduce the process of aging and also prevent cataract formation. Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy.

Nutritional Value of Pumpkin
Given below is the amount of nutrients present in 1 cup Pumpkin (cooked, boiled and drained):

• Calories 49
• Protein 2 grams
• Carbohydrate 12 grams
• Dietary Fiber 3 grams
• Calcium 37 mg
• Iron 1.4 mg
• Magnesium 22 mg
• Potassium 564 mg
• Zinc 1 mg
• Selenium .50 mg
• Vitamin C 12 mg
• Niacin 1 mg
• Folate 21 mcg
• Vitamin A 2650 IU
• Vitamin E 3 mg

Pumpkins are 90 percent water!!

Another Surprising Health Benefits of Pumpkins
It's not just the pumpkin meat itself that has health benefits. The part that many people discard, the pumpkin seed, also has health benefits of its own. Here are ten health benefits of pumpkin seeds:

1. Prostate Protection. They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.
2. Improved Bladder Function. In some studies, pumpkin seed extracts improved bladder function in animals.
3. Depression Treatment. They contain L-tryptophan, a compound naturally effective against depression.
4. Prevention of Osteoporosis. Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
5. Natural Anti-Inflammatory. Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.
6. Prevention of Kidney Stones. They prevent calcium oxalate kidney stone formation, according to studies.
7. Treatment of Parasites. They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.
8. Great Source of Magnesium. 1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium.
9. Lower Cholesterol. Pumpkin seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.
10. Cancer Prevention. The same phytosterols that lower cholesterol also protect against many cancers.
    Finally, this big, orange fruit is valued for more than just its size, beauty, and taste.

Link between Roast Meats and Cancer

Link between Roast Meats and Cancer

For years, there has been rumor over whether grilled or roasted red meat and chicken could cause cancer. This subject has been circulated from one person to another.

Poultry, fish, and especially red meat naturally contains amino acids, sugars, and a protein called creatinine.

Research has shown that cooking certain meats at high temperatures creates chemicals that are not present in uncooked meats. A few of these chemicals may increase cancer risk. For example, heterocyclic amines (HCAs) are the carcinogenic chemicals formed from the cooking of muscle meats such as beef, pork, fowl, and fish. HCAs form when amino acids (the building blocks of proteins) and creatine (a chemical found in muscles) react at high cooking temperatures. Scientists indicate that heterocyclic amines are created within muscle meats during most types of high temperature cooking.

Four factors influence HCA formation: type of food, cooking method, temperature, and time. HCAs are found in cooked muscle meats; other sources of protein (milk, eggs, tofu, and organ meats such as liver) have very little or no HCA content naturally or when cooked. Temperature is the most important factor in the formation of HCAs. Frying, broiling, and barbecuing produce the largest amounts of HCAs because the meats are cooked at very high temperatures. One study conducted by researchers showed a threefold increase in the content of HCAs when the cooking temperature was increased from 200° to 250°C (392° to 482°F). Oven roasting and baking are done at lower temperatures, so lower levels of HCAs are likely to form, however, gravy made from meat drippings does contain substantial amounts of HCAs. Stewing, boiling, or poaching are done at or below 100°C (212°F); cooking at this low temperature creates negligible amounts of the chemicals. Foods cooked a long time (“well-done” instead of “medium”) by other methods will also form slightly more of the chemicals.

Meats that are partially cooked in the microwave oven before cooking by other methods also have lower levels of HCAs. Studies have shown that microwaving meat prior to cooking helps to decrease mutagens by removing the precursors. Meats that were microwaved for 2 minutes prior to cooking had a 90-percent decrease in HCA content. In addition, if the liquid that forms during microwaving is poured off before further cooking, the final quantity of HCAs is reduced.

Is there a Safe Way to Grill?

Keep in mind, that grilling occasionally appears to be okay. Excessive consumption of grilled foods cooked at a very high temperature is the risk factor for developing cancer. Experts recommend that foods be cooked at lower temperatures, even if it means cooking longer.

Keep in mind that just like everything in life, moderation is key. There is only an increased risk of cancer when excessive amounts cooked at high temperatures are consumed. You still can enjoy grilled meats, but just do so in moderation and when cooked at low temperatures.

However, concern can be reduced by varying methods of cooking meats; microwaving meats more often, especially before frying, broiling, or barbecuing; and refraining from making gravy from meat drippings.

Why some meats are red but others are white?

Animal muscle turns to meat after slaughtering. Meat is surrounded by a layer of connective tissues, consisting almost entirely protein collagen. Meat tissues are composed of three main factors, water, protein (connective tissue) and fat. Carbohydrate also appears in meat as it gives the browning effect of meat when cooked. Without this carbohydrate, the desirable flavor and appearance of browned meat would not be achieved.

Meat are mainly referred as red or dark and white meat. Red or dark meat is mainly made up of muscles with fibers that are called slow fibers. These muscles are used for extended periods of activity, such as standing or walking and need a consistent energy source. The protein myoglobin stores oxygen in muscle cells, which use oxygen to extract the energy needed for constant activity. Myoglobin is a richly pigmented protein. The more myoglobin there is in the cells, the redder or darker, the meat is. Red meat is red because the muscle fibers that make up the bulk of the meat contain a high content of myoglobin, which are colored red. Myoglobin, a protein similar to hemoglobin in red blood cells, acts as a store for oxygen within the muscle fibers.

White meat is made up of muscles with fibers that are called fast fibers. Fast fibers muscles are used for quick bursts of activity, such as fleeing from danger. These muscles get energy from glycogen, which is also stored in the muscles. White meat as in fish has a translucent "glassy" quality when it is raw. Animal such as calf and pigs are also categorized as white meat. Veal meat is white because it is slaughtered after the calf been milk fed, approximately up to one year old. Pigs are lazy animal; they are not as active as cows, so their body contains more fat than any other animal. White meat is white because there is less usage in the muscle. Myoglobin content is low in these muscles. This is why chicken breast, pork and veal are slightly pink or white, before or after cooked. Fish is white because it lives in water and does not need to support its own body weight. Basically, there are no myoglobins in these muscles.

The difference between meat and fish muscle tissue is that there is no tough connective tissue between the muscles and bones.

Cows and pigs are both sources of dark meat, though pig is often called "the other white meat." Pigs muscles do contain myoglobin, but the concentration is not as heavy as it is in beef. Chickens have a mixture of both dark and white meat, and fish is mainly white meat. Chicken spend a lot of time walking around and standing. Their thigh and leg muscles are used constantly, so the meat from these parts is slightly darker than its breast. Since they rarely fly, and then only for very short distances, the meat that comes from the breast and wings is white. In contrast, wild birds such as ducks fly a lot; the meat from their breasts and wings is dark. Same goes with their legs, as they use them for swimming.

Cows spend a lot of time standing, walking and so their muscles are constantly being used. Therefore, beef has a fairly high concentration of myoglobin and is dark red. Pigs also can spend quite a bit of time standing and roaming around. The pink color of pork is due to myoglobin, but because the animals used for pork and veal are young and small, their muscles are less developed and do less work. Therefore, pigs and calf have a lower concentration of myoglobin in their muscles than cows. The only similarity between these four animals is that they are mammals on land. Fish float in water and do not need constant muscle energy to support their skeletons. Most fish meat is white, with some red meat around the fins and tail, which is used for swimming. The pink colored of some fish, such as wild salmon and trout, is due to astaxanthin, a naturally occurring pigment in the crustaceans they eat. Fish such as sharks and tuna has a dark or red flesh because it contains more myoglobin as they are fast swimmers and a migratory fish.

Juiciness and tenderness are two very important factors when it comes to meat quality. Both factors are influenced by the cut of meat and how long the meat is cooked. The more a muscle is used, the stronger and therefore tougher, the cut of meat will be. In contrast, the longer meat is cooked, the more liquid it loses and the tougher it becomes. Factors that also influence tenderness and juiciness are: The animal's age at slaughter, the amount of fat and collagen (connective tissue) contained in particular cuts and to a small degree, brining.

Cauliflower

Cauliflower lacks the green chlorophyll found in other members of the cruciferous family of vegetables like broccoli, cabbage and kale, because the leaves of the plant shield the florets from the sun as they grow. It has a compact head (called a "curd"), usually about six inches in diameter that is composed of undeveloped flower buds. The flowers are attached to a central stalk.

Health Benefits

After citrus fruits, cauliflower is your next best natural source of vitamin C, an antioxidant that appears to help combat cancer. It's also an important warrior in the continuous battle our bodies wage against infection.

Cauliflower contains glucosinolates and thiocyanates these substances help increase the liver's ability to neutralize a potentially toxic substance. Cauliflower is a blood and liver detoxifier.

Cauliflower contains Sulforaphane. Sulforaphane is a substance that is formed when the cauliflower is chewed, this substance trigger the liver to produce enzymes that can remove cancer causing chemicals. Sulforaphane can also stop the spread of cancer cell, even in the later stages of their growth.

Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.

Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly. Folate also helps the blood work more efficiently and is often recommended for preventing anemia. Folate is also essential for proper tissue growth and not getting enough can make you succeptible to many diseases down the road such as cancer and heart disease.

Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers. Studies have shown that this compound stop enzymes from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable and eliminate carcinogens.

In general, cauliflower is an excellent source of vitamins C and K. It is also a very good source of potassium, fiber, phosphorus, and B vitamins. Cauliflower is a good source of the trace mineral boron.

Three florets of cauliflower a day will provide you with 67% of your daily vitamin C requirement. When purchasing cauliflower, make sure the tops are white. If the floret has begun to spot brown or puple, it is past its nutritional peak. Serving the cauliflower raw will give you the highest nutritional benefits, however, if you must cook it, lightly steamedwill also keep its cancer-fighting components intact.

Caution:

Cauliflower contains goitrogens, natural substances in certain foods that can interfere with the function of thyroid gland. Individuals with existing and untreated thyroid problems may want to avoid cauliflower for this reason. Cooking may help inactivate the goitrogenic compounds found in cauliflower.

Lettuces

Lettuce is a live food with its rich vitamin content, especially the antiscorbutic vitamin C. It is bulky, low in food value but high in health value. It is rich in mineral salts with the alkaline elements greatly predominating. So it helps to keep the blood clean, the mind alert and body in good health.

The loose-leaf lettuce is considered a better food. It has the advantage of being more exposed to sunlight, thus providing it with a richer supply of vitamins than the head-luttuce in which the leaves are closed. Whatever quality of lettuce is selected for use, it should be ensured that it is fresh, crisp and green - leaved. The greener the leaves, the higher the vitamins.

Natural Benefits and Curative Properties

Lettuce contains several health-building qualities and many medicinal virtues. It has many essential values to the human body. It is very good for brain, nervous system and lungs. The raw juice of lettuce is cool and refreshing. The high content of magnesium in the juice has exceptional power to vitalize the muscular tissues, the nerves and the brain.

When making juice from lettuce for definite therapeutic purposes, it is best to use the leaves that are of the darker shade of green. The leaves which are inside the head of lettuce and have remained white should be discarded. The former are much richer in chlorophyll and other vital elements than the latter.

Constipation

As lettuce is rich in cellulose, it increases the bulk of the intestinal contents and encourages peristalsis. It is, therefore, highly beneficial in curing chronic constipation.

Insomnia

Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance called 'lectucarium'. The juice of lettuce mixed with oil of roses, applied to the forehead and temples, induces sleep and eases the head-ache. The seeds ' of lettuce in decoction are useful in insomnia and wakefulness due to mental overwork.

Lettuce juice has been likened in effect to the sedative action of opium without the accompanying excitement. It has been demonstrated in a series of experiments that whilst the lettuce had a calming effect on sexual ardour, there was a surprisingly strong compensatory effect in that the rate of fertility was greatly increased. So although the normal person might well find these two results to be incompatible (or at any rate inconceivable) lettuce is frequently suggested to help men who suffer from premature ejaculation. Pythagoras, the ancient Greek mathematician, therefore knew only half of this information when he called lettuce 'The plant of the eunuchs: This compensation results from a mixture of tonic and sedative components in which the calming effect on the nervous system and digestive organs as well as the sexual is combined with a tonic action upon the glands.

Diabetes

Lettuce belongs to that group of vegetables which contain three percent or less of carbohydrate. It is, therefore, among the important foods which can be prescribed for diabetes. It can be used freely by diabetics.

Anaemia

Lettuce contains considerable amount of iron and supplies a good form of vegetable haemoglobin. It can, therefore, be used as a good tonic food for anaemia. The iron obtained in this way is absorbed by the body to a much greater degree than the inorganic iron tonic.

Pregnancy and Lactation

Eating raw lettuce has a highly beneficial effect during pregnancy and lactation. A very important nutritional factor, folic acid, contained in lettuce prevents megaloblastic anaemia during pregnancy. One particular benefit of lettuce eating is that it prevents habitual abortions. It is believed to have a great influence over the secretion of progesterone hormone. Eating lettuce with spinach, peas, asparagus and cauliflower increases the folic acid or vitamin B content of the food. It is estimated that about 300-500 mcg. of this vitamin is daily required during the last trimester of pregnancy. The deficiency of which causes magaloblastic anaemia.

A dark-green color also indicates the presence of folic acid, which helps prevent neural-tube birth defects in the beginning stages of pregnancy. Researchers are uncovering other important contributions folic acid has to offer to your well-being, like its role in the prevention of heart disease and inflammation.

Precautions

Lettuce leaves should be washed thoroughly before use as salad. They should be washed leaf by leaf. When thoroughly clean, they should be put repeatedly within the folds of a clean towel until the leaves are completely dry.

The Secret World within Us

The human large intestine is a 5-foot long, dark, dank and twisting corridor whose repetitive contractions function to squeeze the last remaining drops of water and the final bits of nutrient from feces before expulsion from our bodies.

The average human body consists of about ten trillion(10,000,000,000,000) cells. In addition, each of us is host to one hundred trillion microbes. Thus our microbes outnumber our own cells ten to one. Some scientists joke that we are a minority in our own body. However, on average, human cells are about twenty times as large as a typical microbe. So, while we are a minority of cells, we are the majority in term of sheer bulk (phew!).

Those microbes help to break down and extract energy and nutrients from the food we eat. Especially, they help digest foods we would otherwise have to avoid. In this way the bugs contribute to our overall health.

Some of these tiny settlers are with us from birth, imparted from our mothers, while others gradually colonize our bodies as we grow. This microbial community is as diverse as any found in Earth's seas or soils, numbering up to 100 trillion individuals and representing more than 1,000 different species. This is the densest bacterial ecosystem known in nature.

Those bacteria make up most of the flora in the colon and 60% of the dry mass of feces. This fact makes feces an ideal source to test for gut flora for any tests and experiments.

Collectively, the microbes we host are known as our microflora. Nearly 80% of them - including all the ones important to the immune system - live in our intestines. The rest reside elsewhere in the digestive tract, on the skin, and in the lungs, as well as in the female reproductive tract. If a woman is a breastfeeding, the milk-producing areas of her breasts also contain microbes. Other parts of the body, such as the bones, heart, kidneys, and other external organs, are normally microbe free - unless they are infected.

Medical Uses and Benefits of Cabbage

Protection against certain cancers. Naturally occurring chemicals (indoles, isothiocyanates, glucosinolates, dithiolethiones, and phenols) in cabbage, Brussels sprouts, broccoli, cauliflower, and other cruciferous vegetables appear to reduce the risk of some cancers, perhaps by preventing the formation of carcinogens in your body or by blocking cancer-causing substances from reaching or reacting with sensitive body tissues or by inhibiting the transformation of healthy cells to malignant ones.

All cruciferous vegetables contain sulforaphane, a member of a family of chemicals known as isothiocyanates. In experiments with laboratory rats, sulforaphane appears to increase the body's production of phase-2 enzymes, naturally occurring substances that inactivate and help eliminate carcinogens. At Johns Hopkins University in Baltimore, Maryland, 69 percent of the rats injected with a chemical known to cause mammary cancer developed tumors vs. only 26 percent of the rats given the carcinogenic chemical plus sulforaphane.

In 1997, Johns Hopkins researchers discovered that broccoli seeds and three-day-old broccoli sprouts contain a compound converted to sulforaphane when the seed and sprout cells are crushed. Five grams of three-day-old broccoli sprouts contain as much sulforaphane as 150 grams of mature broccoli. The sulforaphane levels in other cruciferous vegetables have not yet been calculated.

Lower risk of some birth defects. As many as two of every 1,000 babies born in the United States each year may have cleft palate or a neural tube (spinal cord) defect due to their mothers' not having gotten adequate amounts of folate during pregnancy. The current RDA for folate is 180 mcg for a woman and 200 mcg for a man, but the FDA now recommends 400 mcg for a woman who is or may become pregnant. Taking a folate supplement before becoming pregnant and through the first two months of pregnancy reduces the risk of cleft palate; taking folate through the entire pregnancy reduces the risk of neural tube defects.

Lower risk of heart attack. In the spring of 1998, an analysis of data from the records for more than 80,000 women enrolled in the long-running Nurses Health Study at Harvard School of Public Health/Brigham and Woman's Hospital in Boston demonstrated that a diet providing more than 400 mcg folate and 3 mg vitamin B6 a day from either food or supplements, more than twice the current RDA for each, may reduce a woman's risk of heart attack by almost 50 percent. Although men were not included in the analysis, the results are assumed to apply to them as well. NOTE: Fruit, green leafy vegetables, beans, whole grains, meat, fish, poultry, and shellfish are good sources of vitamin B6.

Red Cabbage has more phytonutrients than the green cabbage. The vitamin C content of red cabbage is 6-8 times higher than that of the green cabbage. Red cabbage contain anthocyanin (red pigment/color) is an antioxidant that can help protect brain cells, thus can help prevent Alzheimer's disease.

Protection against certain cancers. Naturally occurring chemicals (indoles, isothiocyanates, glucosinolates, dithiolethiones, and phenols) in cabbage, Brussels sprouts, broccoli, cauliflower, and other cruciferous vegetables appear to reduce the risk of some cancers, perhaps by preventing the formation of carcinogens in your body or by blocking cancer-causing substances from reaching or reacting with sensitive body tissues or by inhibiting the transformation of healthy cells to malignant ones.

All cruciferous vegetables contain sulforaphane, a member of a family of chemicals known as isothiocyanates. In experiments with laboratory rats, sulforaphane appears to increase the body's production of phase-2 enzymes, naturally occurring substances that inactivate and help eliminate carcinogens. At Johns Hopkins University in Baltimore, Maryland, 69 percent of the rats injected with a chemical known to cause mammary cancer developed tumors vs. only 26 percent of the rats given the carcinogenic chemical plus sulforaphane.

Adverse Effects Associated with Cabbage

Enlarged thyroid gland (goiter). Cruciferous vegetables, including cabbage, contain goitrin, thiocyanate, and isothiocyanate. These chemicals, known collectively as goitrogens, inhibit the formation of thyroid hormones and cause the thyroid to enlarge in an attempt to produce more. Goitrogens are not hazardous for healthy people who eat moderate amounts of cruciferous vegetables, but they may pose problems for people who have a thyroid condition or are taking thyroid medication.

Intestinal gas. Bacteria that live naturally in the gut degrade the indigestible carbohydrates (food fiber) in cabbage, producing gas that some people find distressing.

Food/Drug Interactions

Anticoagulants. Like other leaf vegetables, cabbage contains vitamin K, the blood-clotting vitamin produced naturally by bacteria in our intestines. Additional intake of vitamin K may reduce the effectiveness of anticoagulants (warfarin, Coumadin, Panwarfin), so that larger doses may be required.Monoamine oxidase (MAO) inhibitors.

Monoamine oxidase (MAO) inhibitors are drugs used to treat depression. They inactivate naturally occurring enzymes in your body that metabolize tyramine, a substance found in many fermented or aged foods. Tyramine constricts blood vessels and increases blood pressure. If you eat a food such as sauerkraut which is high in tyramine while you are taking an MAO inhibitor, you cannot effectively eliminate the tyramine from your body. The result may be a hypertensive crisis.

Nutritive Values of Cabbage (Per 100 gm)

• Vitamin A : 80 I.U.


• Vitamin C : 50 mg.


• Calcium : 46 mg.


• Phosphorus : 31 mg.


• Potassium : 140 mg.


• Carbohydrates : 5.3 gm.


• Protein : 1.4 gm.


• Calories : 24

Broccoli and Its Benefits

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means "cabbage sprout." Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.

Health Benefits of Broccoli

For years, parents have been right: Eating your broccoli is a good idea. This hearty, tasty vegetable is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any vegetable.

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer. Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers. Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.

Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals - indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.

How Much Water To Drink per Day

There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight.

There is no clear-cut answer as to how much water to drink per day, because it depends upon a number of factors like your health condition, your activity status etc. On an average daily basis, we tend to lose quite a lot of water through sweating, exhaling and urinating. It is here that it becomes necessary to consume more water, so as to make up for the loss.

Your water intake also depends on the place where you are living and the climatic conditions over there. In hot humid weather, there arises a need to consume extra quantities of water, because there is a major loss of water through sweating that puts you at a risk of getting dehydrated. In cold season or at higher altitudes, you tend to urine more often, thus leading to a greater amount of fluid loss in the body.

Health conditions also determine your water intake. In case you are suffering from health problems like fever, vomiting and diarrhea, then it leads to excessive body fluid loss. Pregnant women also need to drink more water, as they are at a higher risk of getting dehydrated. So, drink loads of water throughout the day to keep fit and healthy.

You've probably heard the "8 by 8" rule - drink eight 8-ounce glasses of water per day (2 quarts, 1.8 liters) - but the amount of water a person needs varies depending on his or her weight and activity level. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., strive to drink 75 ounces of water daily. For those who use the Metric system, divide your weight (in kilograms) by 30 (ex. somebody weighing 70 kg is going to need 2.3 liters per day). Keep in mind that these recommended intake numbers are controversial and some experts believe they are a gross exaggeration.

It has been emphasized that large intakes of fluid, equal to and greater than 8 x 8, are advisable for the treatment or prevention of some diseases, such as kidney stones, as well as under special circumstances, such as strenuous physical activity, long airplane flights or hot weather.

Despite the dearth of compelling evidence, then, what's the harm? The fact is that, potentially, there is harm even in water. Even modest increases in fluid intake can result in "water intoxication" if one's kidneys are unable to excrete enough water (urine). Such instances are not unheard of, and they have led to mental confusion and even death in athletes, in teenagers after ingesting the recreational drug Ecstasy, and in ordinary patients.

If you want to learn more how important the water is, please click the link below.

http://www.rfa.org/khmer/search?search_text%3Autf8%3Austring=water+cure