#nutrition

Lettuce

Know your lettuce - Iceberg or Romaine?

one cup of iceberg gives                                   one cup of romaine gives

- 8 calories                                                          - 8 calories

-.5g protein                                                         - .58g protein

-.7g fibre                                                             - 1g fibre 

- 10mg calcium                                                   - 16mg calcium

- 78mg potassium                                               - 116mg potassium

- 1.5mb vit c                                                         - 11.3mg vic c

- 16 mcg folate                                                     - 64mcg folate

- 13mcg vit k                                                         - 48.2mcg vit k

- 164mcg beta carotene                                      - 163 beta carotene                          

- 152 mcg  lutein/zeazanthin                               - 1087mcg lutein/zeazanthin

Source: USDA Nutrient Data Laboratory

Let's Talk About ... Nuts - Marilyn Allen PhD

Eating tree nuts lower the risk of :

- cancers
- infection
- diabetes
- cardiovascular issues
- mortality

So... macademia, pecans, hazelnuts, pine, almonds and cashew nuts are the snacks to have at least once a day. Watch out for high salt content!

Photocredit: Befituk

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Let's Talk About ... Good Fats

Real fats are good. Industrial fats are bad. Very simple. So... cut out the bad fats. Eat whole good fats (not half fat, skinny fat, skimmed fat etc). Invest in yourself. Let your health be your wealth.

Coconut Oil

Coconut Oil

Let Us Talk About ... Okro

 It is said to help manage diabetes mellitus
- It is said to help manage cholesterol
- Has Vitamin K so helps with blood clotting
- Helps fortify bones bones
- Has Vitamin A which is said to help eyesight issues
- Helps boost the immune system
- Helps prevent gastritis
- Helps manage liver issues
- Might help people predisposed to Alzheimer's Disease
- Might help manage fatigue
- Has high Vitamin C content
- Might help manage respiratory issues
- Might help manage breast issues
- It is easy to cook
- can be added to meals as a side dish
- An all year round vegetable

References

Khatun, Hajera, Ajijur Rahman, Mohitosh Biswas, and Anwar Ul Islam. “Water-soluble fraction of Abelmoschus esculentus L Interacts with glucose and metformin hydrochloride and alters their absorption kinetics after coadministration in rats.” ISRN pharmaceutics 2011 (2011).

Mairuae, Nootchanat, James R. Connor, Sang Y. Lee, Poonlarp Cheepsunthorn, and Walaiporn Tongjaroenbuangam. “The effects of okra (Abelmoschus esculentus Linn.) on the cellular events associated with Alzheimer’s disease in a stably expressed HFE neuroblastoma SH-SY5Y cell line.” Neuroscience letters 603 (2015): 6-11

Breast Cancer. U.S. National Library of Medicine.

Alqasoumi, S. I. “‘Okra’Hibiscus esculentus L.: A study of its hepatoprotective activity.” Saudi Pharmaceutical Journal 20, no. 2 (2012): 135-141.

Lengsfeld, Christian, Fritz Titgemeyer, Gerhard Faller, and Andreas Hensel. “Glycosylated compounds from okra inhibit adhesion of Helicobacter pylori to human gastric mucosa.” Journal of Agricultural and Food Chemistry 52, no. 6 (2004): 1495-1503.

Wang, Hong, Gu Chen, Dandan Ren, and Shang‐Tian Yang. “Hypolipidemic activity of okra is mediated through inhibition of lipogenesis and upregulation of cholesterol degradation.” Phytotherapy Research 28, no. 2 (2014): 268-273.

Xia, Fangbo, Yu Zhong, Mengqiu Li, Qi Chang, Yonghong Liao, Xinmin Liu, and Ruile Pan. “Antioxidant and anti-fatigue constituents of okra.” Nutrients 7, no. 10 (2015): 8846-8858.

Monte, Leonardo G., Tatiane Santi-Gadelha, Larissa B. Reis, Elizandra Braganhol, Rafael F. Prietsch, Odir A. Dellagostin, Rodrigo Rodrigues e Lacerda, Carlos AA Gadelha, Fabricio R. Conceição, and Luciano S. Pinto. “Lectin of Abelmoschus esculentus (okra) promotes selective antitumor effects in human breast cancer cells.” Biotechnology letters 36, no. 3 (2014): 461-469.

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Let's Talk About ... Maqui Berries - Marilyn Allen PhD

 

Maqui berries also known as Aristotelia Chilensis is native to Argentina and Chile. It contains anthocyanins, extremely potent antioxidants.

- Improves cardiovascular health
- Improves immune system function
- Reducing allergic reactions
- Reducing inflammation
- Slowing down the ageing process
- Helps manage high cholesterol
- Contains anti-diabetic properties
- Improves meabolism
- Contains anti-bacterial properties
- Has some anti-carcinogen effects
- Has anti viral properties
- Can help if you are on a weight loss programme
- Flushes out toxins
- Rich in iron, calcium, vitamin c and potassium

Sprinkle the powder into your breakfast or snack. Let your health be your wealth.

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