Tomato plants were grown in an organic way turned out to contain more vitamin C than other varieties grown conventionally.
In a study in Brazil is mentioned, organic tomatoes are smaller, but the levels of vitamin C and phenols are higher. Phenol is a substance that acts as an antioxidant.
The results are contradictory to the study published in the journal Annals of Internal Medicines that says there is no difference between the levels of vitamin organic food and conventional food. The conclusion was based on a study that analyzed 200 studies.
However, in 2011 a study concluded that organic plant does have vitamin C and phenol levels are high, but lower protein levels.
The research team also has not found evidence that nutritional differences in organic and non-organic can be interpreted as a higher health benefits.
The consumers themselves choose organic products for a variety of reasons, not just nutrition. The reason for the lower levels of pesticides as well as environmentally friendly a lot into consideration.
The team of researchers from Brazil said that organic crops contained higher levels of nutrients for the plants grown in a "stressful". Plants respond to pressure to increase production of its contents, including phenol.
One example of "sources of stress" is the use of organic plant fertilizer. Organic crops must be grown using organic fertilizer nitrogen that spending more slowly than chemical fertilizers. In fact, plants need nitrogen that plants become stressed.
Harry Klee, professor of horticultural science, said the tomato plants in the study were likely to contain higher nutrient because of its small size.
The trend to go back to everything natural, including a vegetarian diet, make a habit of eating more meat left. Meat even identical to invite disease. In fact, the meat also contributes important in the body's metabolic functions as well as a source of energy.
Find out what are the benefits of meat consumption:
1. sources of protein
Meat contains protein in bulk food ingredients are so important. Protein is essential for repairing and building networks, the production of antibodies and strengthen the immune system so that we are not easily hurt. The most important thing is meat contains essential amino acids, because the meat may be regarded as the best source of protein.
2. mineral resources
Of the various nutrients contained in meat, of iron, zinc, also seleniumnya not be underestimated. Iron helps red blood cells to carry oxygen throughout the body. Meanwhile, zinc helps tissue formation and metabolism. Selenium own role in the breakdown of fats and chemicals in the body.
3. rich in vitamins
We can get vitamin A, B, and D in the flesh. Vitamins are not only healthy but also reinforces the vision teeth, bones, and support the nervous system. Another benefit from the consumption of meat is to maintain skin health and mental health.
Diet is often a way to get the ideal body weight, but it is not the only goal. Diet may also mean modifying the diet to obtain normal blood pressure, keeping the mood, and even better health.
Here are 5 types of diets that can banish disease and make you healthier:
1. Low glycemic index dietThis diet is based on the idea that carbohydrates lead to increased blood sugar levels quickly should be avoided. This diet focuses on carbohydrates the "right" to keep the blood sugar levels stay balanced.
Foods that have a low glycemic index such as whole wheat bread, oatmeal, brown rice, beans. You can combine it with fruits and vegetables.
2. Vegetarian dietVegetarian
is often associated with the interests of culture, religion, and
ecology, but actually being a vegetarian is also beneficial to health. According
to the American Heart Association, several studies have shown that
vegetarians have a lower risk of obesity, coronary heart disease, high
blood pressure, and diabetes.
The
whole vegetarian diet, although there were still contain eggs and dairy
products, often contains saturated fat and less cholesterol and more
complex carbohydrates, fiber, magnesium, folic acid, vitamin C, and E,
and carotenoids compared with diet containing meat.
3. DASH DietDASH
is an acronym of "dietary approaches to stop hypertension" or "diet
that aims to treat hypertension" is a diet that is triggered by the
National Heart Lung and Blood Institute to lower blood pressure. This
diet emphasizes a balanced diet that is rich in fruits, vegetables,
dairy products, fat-free or low-fat, whole grains, fish, chicken, nuts
and seeds. This diet also contains less sodium, sugar, fat, and red meat.
This diet will quickly lower blood pressure, and suggested offset this diet with regular exercise. A study showed that systolic blood pressure will go down by 16 points and diastolic by 10 points.
4. Diet low gluten or gluten freeGluten is a type of protein found in carbohydrates such as whole grain products, rice. Diets
that restrict or eliminate gluten is often needed for patients who
suffer from intestinal disorders (celiac disease), in which the immune
system response to gluten cause injury or damage to the small intestine.
This then inhibits the body to absorb essential nutrients such as vitamins, calcium, protein, carbohydrates, and fats. This diet requires people to avoid various jeni bread, pasta, and cereal into their diet.
5. Ketogenic dietKetogenic diet is not the kind of diet that suits everyone. This
type of diet is preferred for people who suffer from epilepsy
(especially children) and are not able to respond to the drug. This
diet contains a ratio of fats, carbohydrates, and proteins are very
specific which is about 80 percent fat, 15 percent protein and 5 percent
carbohydrates.
The
recommended foods in the diet are foods that contain lots of fat such
as ice cream, bacon, eggs, sausage, shrimp, tuna, mayonnaise and other
foods that contain high fat and low carbohydrate. Besides diet also avoid foods that contain carbohydrates and simple sugars such as fruits, vegetables, bread, pasta. According to the Mayo Clicic side effect of this diet is dehydration, lack of energy, and easily hungry.
You must have often heard how important it is to implement a healthy diet and balanced. One element that should not be missed in the diet are vegetables and fruits. But unfortunately, it is sometimes difficult to insert routine to keep vegetables and fruits into your diet everyday.
Heather Mangieri, a nutrition and public relations of the American Dietetic Association (USDA), provides six simple tips to be able to eat more vegetables and fruits in the daily diet.
1. Starting early
To
get the amount of vegetables and fruits recommended that 5 times a day,
start by eating earlier in the day, when the breakfast. Try to insert a banana on cereal, or vegetables are eaten at breakfast omelets, Mangieri said.
2. Do not hide the fruit
If you have a stock of fruit or vegetables, do not just keep it in the fridge or pantry. Make sure they are "invisible" to stimulate to eat. You can put fruit on the dining table or living room, and do not hesitate to make the fruit as a snack menu.
3. Frozen is good
By freezing the vegetables, you will always have a stock at home, Mangieri said. Besides frozen vegetables are also easy to be recycled and be able to be stored for a long time. Fear of reduced nutritional value? Keri
Gans, a publicist from the USDA also stated that, typically frozen
vegetables have the same nutritional value of fresh vegetables.
4. When eating, focus your attention on vegetables first, not protein
Try to fill half of the plate with vegetables and fruits. The rest just fill with carbohydrates and protein.
5. You can drink fruit and vegetables
Currently widely available juice drinks fortified vitamins to meet the daily needs. According to the USDA this product may be drunk, but not every day. Because the sources of vitamins and minerals the best still comes from fresh fruits and vegetables. Do not forget, fresh fruits and vegetables contain fiber that is part of a healthy diet.
6. Make fruit as dessert
Mangieri suggest adding fruit as dessert after a big meal for the ice cream. The form can be processed as an ice jam or fruit without added sugar. You also can make a fruit smoothie, plus yogurt, no sugar. "The sweet taste of the fruit is enough for our sense of taste, so no need to add sugar anymore," he said.
The process of making dried fish will not remove the calcium content in fish. Therefore, salted fish can be one of the good sources of calcium for bones. Calcium levels found in fresh fish is relatively nothing was missing, when the fish is marinated.
"Even with the same weight, salted fish have higher levels of calcium than fresh fish. This is because the anchovies have less water content," said Chairman of the Sub Macro Community Nutrition Ministry of Health Mohammad Nasir in a talk show titled Balanced Nutrition for Health and Intelligence Children in Jakarta, Wednesday (06/02/2013).
Because salted fish has a high calcium content, it does not mean the same as the total nutrient content of fresh fish. The process of washing and warming is destroying the vitamins and minerals it contains.
At the same time, nutritionists UI College of Public Health, Fatmah, said, "probably good salted fish to be a source of calcium, but to get the vitamins and minerals, you still need other sources, such as vegetables and fresh fruits."
Fatmah added, in addition to complementary nutrients from other foods, variations in nutrient sources is also needed. According to him, eating salted fish can be a source of variation in calcium. However, there are many food sources of calcium are others, such as milk, cereal, or green vegetables, such as spinach and kale.
Besides that, you should not consume too much salt fish. Some studies indicate that anchovies can be one of the factors triggering cancer. This is due to the salt fish contain substances called nitrosamines which are carcinogenic.
Diet only eat lean meat and replace it with healthy fats such as the Mediterranean diet is considered very good for people with diabetes. A diet is considered effective in lowering blood sugar levels.
In addition to the Mediterranean diet, a diet low in carbohydrates, high in protein, and low in simple sugars are also considered good for diabetics.
"Of the four methods are all diet can improve various aspects of the control of diabetes," said Dr.Olubukola Ajala, diabetes experts from the UK.
Diabetes is now considered a global epidemic. People suffering from this disease can not keep the blood sugar into the cells effectively so that their blood sugar levels soaring.
Lifestyle changes such as weight loss and reduced caloric intake has been shown to control blood sugar levels and reduce the risk of complications.
In an analysis of 20 studies over the past 10 years, Ajala and his team compared the benefits of 7 popular diet for people with type two diabetes.
Mediterranean diet, low carbohydrate diet, a diet high in protein, and low glycemic index diets were least effective in lowering blood sugar levels.
People were diving Mediterranean diet can lose weight. But these benefits are not found in the three other dietary methods.
The Mediterranean diet is a diet that more intake of fruits, vegetables, nuts, whole grains, fish, and use olive oil and spices to replace salt and butter. Saturated fat from red meat and dairy products is very limited.
Other studies have also linked the diet with a reduced risk of cancer, Alzheimer's, Parkinson's, and the risk of heart attack.
Continuous calorie restriction is an important element in the diet of diabetics. The Mediterranean diet is considered easier to follow in the long run.
Food items that are rich in nutrients can actually turn out to be less healthy foods when cooked the wrong way. Yet there is a way to process the food was delicious but still healthy.
How to cook with high temperatures can destroy vitamins in vegetables, especially vitamin C, folate, and potassium, to 20 percent. Perhaps this is why the followers of the raw food diet (raw food) believes the best way to present the food is not cooked.
Yet research shows that most of the food would be more nutritious after cooking, such as carrots, spinach, and tomatoes. The cooking process will help release antioxidants by destroying the cell wall so important substances in vegetables is more easily absorbed by the body.
Here are 7 methods of cooking that are considered the healthiest:
1. Using the microwaveCooking with a microwave is probably the most healthy for a short cooking time so the damage less nutrients. Research shows the most appropriate cooking vegetables is to microwave. Broccoli, for example, the vitamin C content is more optimal if cooked by microwave. Raw foods cooked by microwave it can be dry, but it can be prevented by adding a little water before it is heated. Make sure you are using a special meal for the microwave.
2. BoilBoiling is an easy and fast way. You only need to add water and a little salt. However,
the high temperatures and large quantities of water can reduce the
amount of water soluble vitamins and minerals in vegetables by 70
percent. More advisable to boil carrots, broccoli, or zucchini (green vegetables like cucumbers).
3. SteamAlmost all kinds of food, from vegetables to fish steamed match. With this method of cooking food original flavor and nutrients remain intact.
4. Boil some waterBoil a little water (poaching) is the recommended way to foods such as fish, eggs, or fruits.
5. BurnIt is a method of cooking food directly to the heat or flames in no time. Burning is the recommended way to cook a cut of meat, such as satay.
6. RoastGrilling is the recommended way to get a taste of the meat stays fresh and soft. But some of the research mentioned cooking methods can increase the risk of pancreatic cancer and cancer payduara. Grilling
at high temperatures will produce a chemical reaction between the fat
and protein in meat so as to produce a toxin that would destroy the
balance of antioxidants in the body. It is known to trigger diabetes and cardiovascular disease.
7. SauteingThis method only requires little cooking oil. Most of suitable food cooked in this way.
8. Not cookedRaw food diet (raw food) are popular lately. Followers of this diet claim is the most healthy way for vitamins, minerals, fiber, and enzymes in vegetables is not lost. Even
so some research called mengasup raw food will make us lose the
antioxidant lycopene in tomatoes and the carrots or spinach.
Beta carotene, nutrients that give red and orange fruits and vegetables, potentially preventing the onset of diabetes mellitus powerful in someone who is genetically at risk for this disease.
Similarly, according to research by a team from Stanford University School of Medicine. The study also mentions gamma tocopherol, the type of vitamin E, can increase the risk of diabetes.
Indeed, it remains to be proven with more research. In this study, the scientists used a "big data" for a variety of genes associated with the risk of type two diabetes and blood levels of various nutrients.
In people who do have a predisposition gene variation, beta-carotene was able to prevent the onset of diabetes type two. While vitamin E act otherwise.
Previous studies conducted on people who have high blood sugar levels also showed similar results.
Although not yet concluded beta carotene to prevent diabetes mellitus, but a diet high in beta carotene and other carotenoids are known to lower the risk of cancer.
So do not hesitate intake of fruits and vegetables such as orange carrots, sweet potatoes, or pumpkin, in your healthy diet.
Good news for you fans of fruit types of berries. According to the study, women who regularly eat strawberries or blueberries lower risk of heart attack.
The study, published in the journal Circulation suggests that women who eat berries often 32 percent lower risk of heart attack than those who ate the fruit once a month.
Blueberries and strawberries are high in flavonoids fruits of her, especially the type of anthocyanin, which is known to be beneficial to fight the plaque causes a heart attack.
Recent research on the benefits of berries includes 93,600 women aged 25-42 who participated in the Nurses Health Study II. A diet of participants was recorded every four years during the period of 18 years. At the end of the study, there were 405 respondents who had a heart attack.
"Diligent eating fruits berries, even at a young age will reduce the risk of heart attack later in life," said Aedin Cassidy, chairman of the department of nutrition of Norwich Medical School at the University of East Angelica, England.
In a study published in 2012 in the American Journal of Medicine also noted that women who frequently consume antioxidants from food, the risk of heart attacks dropped by 20 percent in a period of 10 years.
Calorie is available from anywhere, either from food or drink. Soft drinks or soft drinks is one of them. However, some people may deny that the soft drink that should be "blamed" on the increase in their weight. Because, there are many other sources of calories that may be the cause of obesity.
The human brain is not able to detect calories in liquid form, unlike the case with the calories in solid form.
A new study may explain scientifically about this assumption. The results showed that the human brain is not able to detect calories in liquid form, unlike the case with the calories in solid form. This makes our body's tendency to consume excessively.
Simone French, associate director of the Obesity Prevention Center University of Minnesota United States, said it is true that a calorie is a calorie. However, calories from soda and other sugary drinks can be very easy to consume excessive compared to the calories from solid foods.
"Our bodies are not really sensitive detector calories in liquid form," added French.
The human body does need calories, but it can be fulfilled from the foods we eat, such as fruits, vegetables, whole grains, protein, and fat. Even if there is a "rest place" for the extra calories, the American Heart Association says only 100 calories per day for women and 150 calories per day for men.
French says that soft drinks are the source of "empty" calories. Thus, people who drink it lose the opportunity to eat more nutritious foods.
"As many as 100 calories of soft drinks replacing healthier something you can eat to have a healthy diet., And, if the calories you consume more than you need, then it can lead to weight gain," said French.
Although
we all have to understand that the body needs a supply of fruits and
vegetables every day, but often most of us do not fulfill. Maybe a new study will change your mind.
Researchers from Harvard University found that people in the body has a high carotenoid content tend to be more optimistic. Another
study also found that optimistic people not only have a fresh look, but
also tend to live longer and suffer fewer heart-related diseases.
Carotenoids are compounds commonly found in fruits and vegetables. Carotenoids
are a type of antioxidant, good for improving health care quality
because kartenoid can keep the molecule in the body of the production of
free radicals that can cause disease and other health problems.
The
study, published in the journal Psychosomatic Medicine examined 982 men
and women aged 25 to 74 years, enrolled in the Midlife in the United
States Study. The
participants were asked to perform a blood test to analyze the
concentration of antioxidants, including carotenoids such as
beta-carotene found in vegetables such as carrots and spinach and
Vitamin E.
The participants were also asked to fill out questionnaires to examine the everyday attitudes and their level of optimism. The study found that people who are more optimistic have up to 13 percent more carotenoids than those who are less optimistic. Almost
the same as the earlier conclusion, researchers found that people who
ate three or more servings of fruits and vegetables a day is more
optimistic than those who ate fruits and vegetables only two servings or
less. However, researchers found no link between optimism and Vitamin E, which is obtained in foods such as wheat germ and peanut oil.
Because
the researchers examined blood concentration and the level of optimism
only once, they can not be sure whether to eat more fruits and
vegetables cause people to be more optimistic, or otherwise, does
optimislah attitude that makes people eat more fruits and vegetables. Previous studies have shown that optimistic people tend to choose a healthy lifestyle, such as smoking abstinence.
Eating strawberries or blueberries regularly three or more times a week can lower a woman's risk of heart attack by a third. Similarly, according to a study published in the journal Circulation: Journal of the American Heart Association.
The study states, berries contain high levels of flavonoids called anthocyanins. Anthocyanins
can be useful to help dilate the arteries, reducing the buildup of
plaque in blood vessels and other cardiovascular benefits. The researchers said the beneficial flavonoids are also found in grapes, blackberries, eggplant, and fruits and vegetables.
Although
many types of food that are beneficial for heart health, the
researchers only focused on examining two types of fruit, the
blueberries and strawberries. Both pieces are the most widely consumed fruits in the United States than any other fruit.
"Blueberries and strawberries can be easily inserted into the woman's diet every week," says senior author Eric Rimm.
"It's
a simple change in diet but have a significant impact on prevention
efforts," said Rimm, who is also a professor of nutrition and
epidemiology at the Harvard School of Public Health in Boston,
Massachusetts, USA.
Rimm
and colleagues from the Harvard School of Public Health in the United
States and the University of East Anglia, UK, conducted a prospective
study among 93,600 women aged 25 to 42 years were enrolled in the
Nurses' Health Study II. The women were asked to complete a survey about their diets every four years for 18 years.
During the study, there were 405 women who had a heart attack. However,
in the case that women who eat blueberries and strawberries have a
small risk of having a heart attack, which is 32 percent less than the
women who ate fruit only once a month or less.
"We
have shown that eating more fruit at an early age can reduce the risk
of heart attack later in life," said Aedin Cassidy, author and Head of
the Department of Nutrition at Norwich Medical School of the University
of East Anglia in Norwich, England, in a statement .
The
researchers said that the findings were independent of other risk
factors, such as age, high blood pressure, family history of heart
attack, body mass, exercise, smoking, consumption of caffeine or
alcohol.
For nearly 40 years the researchers tried to determine whether an egg is healthy food. The reason is simple, eggs are rich in fat and cholesterol, especially the yolk. No wonder so many people assume avoid egg yolk is the best way to consume eggs.
Unlike what many people believe, the actual amount of cholesterol we eat does not have much impact on the increase in cholesterol levels. In fact, there are studies that prove that only 30 percent of cholesterol rose after he underwent a high-cholesterol diet.
Itself contains egg white protein, 3.5 grams. The rest, protein, fat, and other nutrients contained in the egg yolk. Ingredients include vitamins A, D, E, choline, and even omega-3. The content of omega-3 eggs come from chickens fed a high omega-3 can even reach 150 mg.
Egg yolks also contain 240mg leucine, an amino acid which is responsible for converting muscle-forming genes. Meanwhile, choline is essential for the function of cell membranes, cholesterol, essential to the formation of the body's hormones.
So if all the essential nutrients that are present in the egg yolks, why should be discarded?
For three years in a row the DASH diet selected by health experts as the best among 29 methods of diet diet method. Highest
score of the U.S. News rankings are given on a diet easy to follow,
nutritious, safe, and effective way to lose weight and prevent disease.
DASH diet (Dietary Approaches to Stop Hypertension) is actually aimed at lowering blood pressure. But
it turns out dieters get many other benefits, such as body weight
maintained, lowering the risk of heart disease and diabetes.
Another advantage of this diet is the culprit not need to abstain from certain foods. This diet only requires that we increase the vegetables and fruits. Sources of protein obtained from lean meats, nuts, and reducing dairy products. Better advised to choose low-fat milk or cheese.The perpetrators could easily adopt a vegetarian diet method and replace meat with soy or other vegetable protein sources.
For patients with hypertension, the DASH diet also needs to be balanced by reducing sodium or salt. How to avoid processed foods like sausage or canned meat. Eat more fresh food for less sodium content.
The method is considered a good diet and are second is the Therapeutic Lifestyle Changes Diet (TLC diet). This diet was also formulated by the National Institutes of Health, the same organization that created the DASH diet.
TLC diet is very beneficial for heart health because it lowers bad cholesterol levels by 10 percent in six weeks. In
addition to calorie restriction, diet also restricts the intake of
saturated fat no more than 7 percent of total daily calories.
In the third place, there are three methods of diet, the Mediterranean diet, diet Mayo Clinic, and Weight Watchers. The
three methods of diet was basically almost the same, which encourages
the intake of fruits and vegetables, olive oil as a source of fat and
protein from fish.
