12 fibre rich foods you should add to your diet today

Fibre is a type of complex carbohydrate that’s found in all types of plant-based foods, including fruits, vegetables and grains. It is an essential part of every healthy diet. The main reason why we need fibre in our diets is to keep our digestive system in good working order. Fibre also helps us feel fuller for longer, it can improve our cholesterol and blood sugar levels and can also assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

There are three different types of dietary fibre- insoluble fibre, soluble fibre and resistant starch. They all have different functions and benefits for our health, so it’s important to include all of them in our diet.

Insoluble fibre

Insoluble fibre passes through our system without being broken down. It adds bulk to stools and keeps things moving smoothly, thus the regularity benefit of fibre. Insoluble fibre can be found in wholegrain bread and cereals, nuts, seeds, wheat bran and the skins of fruit and veggies.

Soluble fibre             

Soluble fibre on the other hand dissolves in water, forming a gel which keeps our bowel content soft. It’s the type of fibre that lowers bad cholesterol levels. Soluble fibre can be found in fruits, vegetables, oats, barley and legumes.

Resistant starch

Resistant starch passes through the digestive system to the large intestine, where it ferments. This is where prebiotics come in, promoting gut health. Resistant starch can be found in unprocessed cereals and grains, under-cooked pasta, unripe bananas, potatoes, lentils and rice.

 Age (years)  Recommended intake of fibre
 2-5  15g per day
 5-11  20g per day
 11-16  25g per day
 17 and over  30g per day

Unfortunately, most of us are not including enough fibre rich foods in our daily diets. So what are the 12 fibre rich foods to eat?

1. Chia Seeds34,4 g of fibre per 100 grams
2. Popcorn14,5 g of fibre per 100 grams
3. Almonds12,5 g of fibre per 100 grams
4. Dark Chocolate
(cocoa content of 70–95%)
10,9 g of fibre per 100 grams
5. Oats10,6 g of fibre per 100 grams
6. Artichoke8,6 g of fibre per 100 grams
7. Split Peas8,3 g of fibre per 100 grams
8. Lentils7,8 g of fibre per 100 grams
9. Chickpeas7,6 g of fibre per 100 grams
10. Avocado 6,7 g of fibre per 100 grams
11. Raspberries6,5 g of fibre per 100 grams
12. Banana2,6 g of fibre per 100 grams

To increase your daily fibre intake try following:

1. Choose a high fibre breakfast cereal or porridge and add some fresh fruit, dried fruit, seeds and/or nuts with it.

2. For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds.

3. Add pulses like beans, lentils or chickpeas to stews, curries and salads.

4. For a sweet pit crab a piece of dark chocolate.

Fibre is an important part of every healthy diet. Benefits of having more fibre to your menu may include weight loss, better cholesterol levels, healthier heart and better digestion. 

As most of us don´t consume the recommended daily Intake, try adding some of the foods from the list above to your diet.

Metabolic cooking review

How does metabolic diet work?

It works like metabolism. Your body learns to break down fat for energy. The diet focuses on reducing carbohydrates for weight loss, that leads to the production of ketones in the body which is believed to decrease appetite. The goal is to ensure that your body adjusts to burning fat instead of storing it.

What is metabolic cooking?

The Metabolic Cooking Program is a 9-book set with recipes that are designed to create a thermogenic effect on your body. The recipe book does not require that you use any fancy supplements, tricks, or starvation. All you need to do is prepare and eat healthy foods designed to enhance weight loss by using the best fat burning recipes and using them in a way that you can make sense of. You do not have to complicate things. This program aims to make everything simple for you.

The Metabolic Cooking Program includes several eBooks with information to help you achieve your ideal weight fast and easy.

If you are worried about finding foods that are good for your weight loss goals, you do not need to be worried. The program as a whole contains easy and quick fat burning recipes, which include snacks, entrees, side foods, and desserts. All of them have ingredients that will help improve your body’s “furnace;” therefore, all you need to do is cook and eat.

The Fat Burning Steps of Metabolic Cooking

  1. Know what is safe to eat- food combinations are crucial to optimize fat loss potential. This profile system tells you exactly what recipes are “fat burning friendly” at different times of the day so you never have to guess and you always know what is safe.
  2. Metabolic Adaptation Phenomenon Food Cycling- Rather than always choosing chicken, egg whites, and protein powder, the program introduce some new foods into your diet.
  3. Thermocharged Fat Burning Ingredients- It makes your food work for you! Choosing from the “Metabolic Cooking Approved” foods and ingredients list it ensures you boost metabolism just by eating. Immediately double your efforts by using unique food combinations that burns calories just by breaking down the foods you eat. These are foods that are guaranteed to burn fat so there’s no guesswork regarding what foods to pick when cooking your meals.

What is included?

  • 9 part cookbook with over 250 recipes that will teach you how to make your own tasty fat torching meals.
  • The “Nutri-profile” system, which makes it easy to see what nutrients you are getting out of each recipe
  • Leading cooking rules
  • Nutrition Guide
  • The Fat Loss Optimizer Guide loaded with all the information that you must know in order to burn fat faster and master the art of fat loss cooking and nutrition
  • The Metabolic Salad Builder to show you how to create the ultimate fat burning salads that will stimulate your metabolism so that you burn more body fat than ever!
  • The Supplements Optimizer Guide
  • Metabolic Cooking Quick Sheets
  • Bonus Cooking Video Series
  • Pre-made grocery lists, suggestions for purchasing ingredients and kitchen supplies
  • Bonus cookbooks & more

Who are the metabolic cookbook creators?

Dave Ruel

Dave is the most respected and trusted fitness cook in North America and is a firm believer that eating healthy to support your body goals DOES NOT have to be plain and boring.

He’s seen fitness enthusiasts go the usual route of steamed chicken, baked potatoes, and broccoli for every meal and has had the opportunity to teach them that there is a ‘better way’. With Dave’s approach, you’re never dieting, you’re just eating healthy because you love it.

Dave has a large background in helping others achieve their goals, be it fat loss or muscle building and is always learning new and innovative techniques to use in the kitchen.

Karine Losier

Karine, co-author of Metabolic Cooking is also known as the ‘Lean Kitchen Queen’ and has a strong passion for food, fitness, and culinary adventures. She gets excited about challenging the commonly used techniques that most chefs turn to while seeking out healthier alternatives. Simply put, she’s a real kitchen glamour renegade.

Karine isn’t just a bubbly little chef either. She’s holds a master’s degree in psychology so she is fully aware of all the psychological struggles that people face with regards to their eating habits and diets, thus why she knows the importance of good nutrition that tastes great and serves to motivate people to stick with their diet by challenging their commonly held psychological beliefs.

Pros and cons of this program

Pros

  • Recipes are quick and easy to follow and prepare. This Cookbook is great guidance for both people with experience in cooking and absolute beginners.
  • Lot of different recipes! Over 250 recipes so it doesen´t get boring
  • All the recepies contain exact nutritional profile so you can know exacly how much calories, grams of protein and carbohydrates, and calories you consume.
  • The ingredience are simple and easy to find
  • Contains a variety of vegetarian recipes
  • If you don´t like the cookbook it has a 60-day money-back guarantee
  • Includes a handy supplement optimizer for hard gainers.
  • Includes a total of 20 bonus materials on top of the nine primary programs
  • It’s Family-friendly.

Cons

  • Not for people who really don´t like cooking and can´t stand being in the kitchen for more than 2 minutes
  • The principles and explanations of how and why each food boosts metabolism are not well defined.
  • Some of the videos take a lot of time to download.
  • Some recipes do not have the final picture of how the meal should look like

Conclusion

Metabolic Cooking is definitely worth the purchase if you want to stay in shape without staying hungry all the time. The program offers a large variety of recipes so there is something for every taste. For the price of only $29 you not only get nine books filled with dozens of recipes that you can use to prepare delicious foods, but you also receive a lot of valuable information.

I would recommend this cookbook to anyone who is hoping to lose weight using healthy and tasty food. With so many recipes to choose from, you can never go wrong.

Get Your Metabolic Cooking here

Vietnamese cuisine

I am a total foodie 🙂 I love food, I love cooking and experimenting with new recipes. While I hold no official degree in the given field, I have been an cooking instructor and introduced different cuisines to children and adults alike.

One of my favorite national cuisines is Vietnamese. The Vietnamese kitchen is light, full of colors and flavors. Like most Asian philosophies, Vietnamese food is underpinned by the Xu Wing and Mahābhūta principles that emphasise the importance of the balance between the five elements for health and well-being. Due to that, there are five fundamental “tastes” in each Vietnamese meal – spicy, sour, sweet, bitter and salty. Each Vietnamese dish has a distinctive flavor which reflects on one or more of these elements.

Traditional Vietnamese kitchen has found a good balance between vegetables, meat and spices. Most meats are only briefly cooked. Vegetables are eaten either fresh or if they are cooked, they are boiled or only briefly stir-fried. For seasoning, things such as fish sauce, shrimp paste, soy sauce, bean sauce and fresh herbs like lemongrass, ginger, mint, Vietnamese mint, long coriander, Saigon cinnamon, bird’s eye chili, lime, and Thai basil leaves are used. These ingredients, combined together, are what makes Vietnamese cuisine unique and delicious.

Rice

Rice plays a big part in Vietnamies culture and economy. Vietnam is the third-largest rice exporter in the world (after Thailand and the US)(2). Over 15 million smallholder farmers derive their livelihoods from rice (1).  Rice is everywhere and in everything. Rice appears in breakfast, lunch, dinner, and dessert. It is grown all over the country, most bountifully so in the Mekong Delta down south, which can grow enough rice to feed all 87+ million people of Vietnam, with plenty left over.

Historic influences

Throughout history Vietnamese kitchen has been influenced by the neighbouring countries Cambodia, Malaysia and China but also by French. Due to influences from French colonization, when the French introduced onions, cauliflower, lettuce, potatoes, tarragon, carrot, artichoke, asparagus, coffee and baguettes, which usually differ from the French counterpart in that the baguette is normally made entirely of rice flour. The French also introduced the use of dairy products in Vietnamese-French fusion dishes. So finding creme brulee in the Vietnamese menu is not uncommon at all.

Regional differences

Vietnam is divided into three main regions: north, south and central. Every region has its own individual characteristics(3).

In northern Vietnam, where the climate tends to be cooler, food tends to be less spicy and black pepper is favoured over chillies. Many notable dishes of northern Vietnam are crab-centered. One of this region’s most famous dishes is bún chả(4).

In southern Vietnam, the food is much sweeter and somewhat spicier than in the north. The sweetness in the dishes comes from added sugar and coconut milk. Thanks to the warmer climate the southerners also grow, use more herbs and a larger variety of vegetables in their dishes which makes their food more flavourful and vibrant. Also, because of the vast shorelines, much of the food includes seafood.  

Central Vietnamese dishes are noticeably spicier than the other two regions. Chili peppers and shrimp sauces are among the frequently used ingredients.

Central region’s cuisine is also notable for meals consisting of many complex dishes that are served in small portions. Some of the regions signature dishes are bún bò Huế(5) and bánh khoái(6).

Vietnamese cuisine provides a plethora of delicious dishes and offers a valuable insight into the country’s culture.

My top 3 favorite Vietnamese dishes

1) Vietnamese Spring Rolls

2)  Vietnamese Noodle Soup- Pho

Photo by T – N G U Y E N 🍁 on Pexels.com

3) Lime and lemongrass creme brulee

Vietnamese spring rolls with pumpkin, tofu, peanuts and basil

30 ml peanut oil or sesame oil

175 g tofu

2 shallots, halved and then thinly sliced

2 garlic cloves, finely chopped

350 g pumpkin, flesh thinly sliced

1 carrot, cut into julienne strips

15 ml soy sauce

4 green chillies, deseeded and finely chopped

1 smaller iceberg lettuce

1 bunch basil leaves

115 g roasted peanuts

100 ml hoisin sauce

20 round rice papers


1. Heat half the oil in the pan. Fry tofu on both sides until colden. Remove from the pan and cut into thin slices

2.  Heat the other half of the oil in the pan. Add pumpkin, carrot, soy sauce and 120 ml of water. Cook until ingredients are almost soft. Remove from the pan. 2. 

3. Pour some lukewarm water into a shallow dish. Soak the rice papers, 1-2 at a time, for about 2-3 minutes, until they are pliable. Place the soaked rice paper on a clean dish towel and cover with a second dish towel  to keep them moist. Work with one paper at a time. Place the paper on a clean surface in front of you. Place a lettuce leaf towards the edge nearest to you, leaving about 2,5 cm/1 in to fold over. Place a mixture of vegetables on top, followed by a few slices of tofu, little bit of chilli, hoisin sauce, basil and nuts.

4. Fold the edge nearest to you over the filling, tuck in the sides, and roll over tightly to the edge on the far side. Place the filled roll on a serving plate and cover with clear film (plastic wrap) or a dish towel, so it doesn’t dry out. Repeat with the remaining rice papers and vegetables.

Serve with a dipping sauce.

Chilli dipping sauce

Photo by Engin Akyurt on Pexels.com

220g of sugar

160 ml of white wine vinegar

6 kaffir lime leaves

6 red chillies, roughly chopped

Place the sugar, vinegar, kaffir lime leaves, and chillies in a small pot. Put the pot on a hot stove and bring to a boil. Reduce the heat and let the mixture simmer for about 5-7 minutes, until the sauce thickens. Let it cool down and serve with spring rolls.

(PS! the sauce is not as spice as it looks.)

Lime and lemongrass creme brulee

Ingredience

400 ml double cream

1 vanilla pod

4 kaffir lime leaves, thinly sliced

2 lemongrass sticks, only the white half, sliced

60 g sugar, + 20 g for the cover

6 egg yolks

Instructions

Preheat the oven to 150 degrees.

Pour double cream in the saucepan. Split vanilla pod lengthwise in two. Use the tip of the knife to scrape out all the tiny seeds and add them into the double creme. Add lime leaves and lemongrass and bring the mix to boil. Boil for 1-2 minutes and remove the pan from the heat. Cover the pan with a skillet and let it sit for 10 minutes.

Hand beat sugar and egg yolks to a creamy mixture. Slowly pour the cream mixture into the egg mixture while constantly stirring. Make sure it’s all well mixed together. Pour mixture through a sieve and into ramekins. Make sure that only 2/3 of the ramekin is filled with the mixture.

Put the ramekins on a higher edged baking dish. Pour water into the baking dish to reach halfway up the ramekins. Carefully place baking dish in oven. Bake about 40 minutes until creme brulee is mostly set but with a slight jiggle in the centre.

Carefully take the tray out of the oven and remove the ramekins out of the water. Leave the creme brulee to cool down. When cool, cover with plastic wrap and refrigerate for at least 2 hours and up to 2 days.

Just before serving, sprinkle about ½ tsp sugar evenly over surface of desserts. Using a mini torch heat until the sugar melts and caramelizes (don’t burn). Repeat once more and serve immediately.

Did you make the recipe? Leave a comment and let me know how it turned out for you!

The Metabolic Diet: All You Need to know

There are several types of diets making the rounds in the nutrition industry. Each one promising you a better result than the others. Most of these diets are aimed at helping people lose weight and possibly change their lifestyle.

The question is, how effective is any of these diets and do they work long term? The answers are never the same.

One of the latest diet trends is the metabolic diet and like others people have begun to ask questions. Read to learn all you need to know about this new diet.

What is the metabolic diet?

Some refer to it as the holy grail of diets or the one solution to everyone’s diets needs. What makes it so deserving of these names is that it adjusts itself to each person’s macronutrient needs. Think about it- a diet that can conform to your metabolism sounds like the best thing ever.

The metabolic diet is not just one diet. Since it has to do with your body’s metabolic process, it comes in various forms including

  • High metabolism diet
  • Fast metabolism diet
  • MD diet factor
  • Metabolism miracle

The metabolic diet encompasses all the carbohydrate conscious diets such as Atkins diet, Anabolic diet, Protein Power, and even the Ketogenic diet. Like them, the metabolic diet focuses on reducing carbohydrates for weight loss but the difference is the intake of carbs for this diet.

How it works?

It works like metabolism! So, metabolism is the breaking down of food into energy by your body. This is why, when you go without food for a long time you will notice a decrease in productivity and strength.

A fast metabolism means that your body turns food nutrients into energy faster while a slow metabolism means your body turns food into energy slowly which often leads to storing these nutrients as fat.

From this explanation, you can see that to lose weight you should aim for faster metabolism or breaking up these fat stores.

In low-carb diets like the metabolic diet, your body learns to break down fat for energy. This leads to the production of ketones in the body which is believed to decrease appetite. In other words, you will eat less and when you do eat, it will be low-carb meals. The goal here is to ensure the body adjusts to burning fat instead of storing fat.

PROS

+The metabolic diet is not set in stone. It is the one diet that adjusts to your body’s metabolism for results. The first phase of the diet can cause rapid weight loss, which can be highly motivating for dieters.

+ Another plus is that metabolic diet contains of lots of healthy fresh fruits, vegetables, lean meats, and whole grains. This diet does not eliminate any food groups entirely.

+ Helps with management of blood glucose levels.

CONS

– The production of too many ketones in the body can lead to a toxic and life-threating condition called ketoacidosis. A small amount of ketones, however, is safe.

– As with every diet it requires exact and measured portion sizes for every meal in the beginning stages of the program.

Final Thoughts

To answer the big questions, yes the metabolic diet is as effective as it can be and the results can be long term. Long-term results happen when you realize that the metabolic diet is more than a diet; it is a lifestyle. So, don’t be scared to make some changes and try this diet out! Reach out to a nutritionist or health expert for guidance.

Benefits of regular exercising

Engaging in physical exercise on a regular basis can lead to a range of health benefits. On the other hand, lack of or no exercise can lead to sleep deprivation, unhealthy skin, and even deteriorating mental health. While everyone understands the correlation between exercise and wellness, not everyone takes the plunge to actually start changing their lives for the better.

Exercise More – Sleep Better

A number of studies have revealed that an estimate of 50 to 70 million Americans don’t get enough sleep. The various sleep disorders can bring about a range of side effects and none of these are pleasant and should be tolerated. One certain way of improving the quality and duration of your sleep is exercise. It has been proven time and again that a physically active lifestyle comes with plenty of health benefits that offset the negative effects of the sedentary lifestyle.

Few Pushups a Day Keep The Doctor Away

A recent study from the Harvard School of Public Health reveals that men who are able to do 40 pushups have a 96% less risk of developing some kind of a heart disorder. Even though the study was performed on men in their 40’s and it involves pushups, it brings us to a single conclusion: exercise is good!

Now let’s consider the correlation between sleep and the heart’s health. Numerous studies have confirmed that lack of sleep can damage the heart and can lead to cardiovascular disease. Needless to say, physical activity is one of the pillars of your health. Lack of it can affect the quality of your sleep so it is important to mitigate any previous conditions by exercising more and getting a better night’s sleep.

Runner’s High Is Not a Myth

Being physically active also can help fight the blues. A study which involved 34,000 people in Norway found that performing meaningful physical exercise just one hour per week can significantly reduce the likelihood of depression and bring down levels of anxiety.

But even if you don’t suffer from any of these conditions, imagine how much better you can feel from simply being in a good mood. One of the keys to that? Exercise! Researchers at the University of Connecticut have found that even light exercise can give your spirits a boost and a sense of feeling good.

Cosmetics Are Not The Only Solution For A Healthy Skin

There are many other benefits from exercising regularly. The skin becomes healthier when the body sweats out the toxins and unnecessary matter that gets naturally accumulated from food, beverage, body lotions, deodorants and so on. Also, exercise can reduce wrinkles and droopy skin which is inevitable with aging, simply because our body being in motion makes the skin tighter. 

Hard Work Pays 

If you need to start exercising and are looking for more proof, there is no end to it. You have to depart from your comfort zone and start with simple physical exercise each day, like stretching your arms or touching your toes and then moving on to more engaging stuff. I you are exercising but you want to do more, just go for it. As everyone knows, there is no easy way of doing it – it requires work, dedication and repetition, but the benefits of living a healthy life are worth every drop of sweat. 

3 easy to make delicious sorbet recipes

ORANGE SORBET

400 g of caster sugar
0,9 l of water
Juice from 6 oranges
Finely grated rind of 2 lemons
Juice from 1 lemon

  1. Place sugar and 225 ml of water in a saucepan and bring to boil, stirring occasionally to allow the sugar to dissolve. Let it boil for 2 minutes. 
  2. Remove the saucepan from the heat and pour the sugar water into a bowl. Place the bowl in cold water bath and add the remaining water, stir.  
  3. Add the lemon and orange juice and rinds. 
  4. Place the mixture in the ice-cream maker for about 20 minutes. Decorate with mint leaves (if you prefer) and enjoy!

SEA BUCHTHORN SORBET

Sugar 125 g
Frozen sea buckthorn 300 g
Water 125 g

  1. Put water and sugar into a pan. Bring to boil (no need to stir).
  2. Take the pan from the stove and add frozen berries. Let it stand for 10 minutes. 
  3. Use either an immersion blender or just a blender to blend the mixture nice and smooth (seeds don’t need to break). When texture looks more or less smooth use colander to remove the seeds.
  4. Place the mixture in the ice-cream maker for about 20 minutes. Enjoy straight away or place in the freezer to enjoy later.

LIME, MINT, AND GINGER SORBET

225 g granulated sugar
600 ml water
Leaves from 8 sprigs of fresh mint, plus extra to decorat 2.5 cm piece of root ginger, sliced
juice from 5 limes and finely grated zest of 1
Juice from 1/2lemon

1. Put the sugar and 225 ml of water in a small saucepan and gently bring to boil, stir occasionally allowing the sugar to dissolve. Boil for 2 minutes. Remove from the heat, stir in the mint leaves and ginger and leave to completely cool down – this gives the flavours a chance to work on the syrup. Strain the syrup and add the remaining water. Mix in the lime and lemon juice and lime zest.

2. Pour the mixture in the ice-cream maker for about 20 minutes. Enjoy straight away or place in the freezer to enjoy later. 

If you don’t have an ice-cream maker pour the mixture into a broad, shallow plastic or stainless steel box and place in the freezer. During the freezing process make sure to stir the mixture well, at least 3 times. This helps to break up the crystals and keep the mixture smooth. Each time, return the sorbet to the freezer and repeat the process until the mixture is frozen.


Superfoods That Will Make You Feel Good And Look Great

What could be better than eating specific foods that have proven to be catalysts for overall well-being? Superfoods are nutrient-rich; meaning that they have various body-healing compounds that help optimize your immune system, reduce inflammation, support mental health, boost energy, weight loss, longevity, and much more. If you are not taking green smoothies made from kale, spinach, collard or turnip greens, then you are missing out on high levels of body cleansing antioxidants and anti-inflammatory compounds that play an instrumental role in preventing certain types of cancers.

If you are going to drink anything, may as well make Spirulina, Chlorella, Wheatgrass, Moringa, Mint, and Matcha green tea, your go-to powerhouse beverages, why? For starters, Spirulina deserves the superfood crown because not only is it one of the most nutrient-rich foods on earth, but this blue-green alga has body-cleansing properties as it works pretty well in eliminating heavy metals. It also prevents gastrointestinal tract and vagina Candida, fights HIV/AIDs virus, supports weight loss, it has anti-cancer compounds, reduces blood pressure as well as oxidative damage, boosts immunity and memory, offers neuroprotection, increases energy and much more.

Spirulina comes in powder, tablets and energy-boosting powder mixes – you simply have to take the recommended minimum amount of 3 grams daily of this pure, natural food and the richest whole food sources of protein to reap its immunity boosting benefits.

Chlorella is yet another green, nutrient-dense alga that has numerous health benefits ranging from improving cholesterol levels to detoxifying the body, boosting the immune system, improving cholesterol levels, and enhancing aerobic performance during weight loss thanks to its impressive nutritional profile. Because both Chorella and Spirulina have an acquired taste, combine them with beetroot, mint leaves or lemon juice to improve the taste.

Moringa leaves have been found to contain high levels of healthy antioxidants and bio-active plant compounds and by using primarily the powder can prevent oxidative stress and sustained inflammation associated with chronic diseases like cancer, blood pressure, high cholesterol, heart disease, and type II diabetes.

Wheatgrass, on the other hand, is an excellent source of vitamins A, C, and E, including essential antioxidants and minerals such as iron, magnesium, calcium, and amino acids. It also contains chlorophyll associated with many health benefits ranging from fighting free radicals to reducing oxidative stress, preventing cell damage, improving cholesterol levels, etc. While more studies are needed to confirm wheat grass’s potential as an anti-cancer superfood, however adding it into your favorite green smoothie, the Thylakoids in wheatgrass have proven to enhance satiety and boost weight loss.

In addition to having powerful antioxidants and polyphenolic compounds known to have potent anti-inflammatory effects, Matcha green tea is high in an Epigallocatechin Gallate (EGCG) Catechin compound that numerous studies believe it to have cancer-fighting effects and also has the ability to protect against heart disease, type 2 diabetes. Unlike regular green tea, Matcha has more caffeine making it an effective weight-loss superfood to have in your arsenal.

Pildiotsingu your super health tulemus

10 health benefits of adding more greens to your diet

No single fruit or vegetable provides all of the nutrients we need to be healthy. Although most of us are aware of the importance of vegetables in our diet, very few of us actually eat the optimum amount. In fact, our typical Western diet often consists of processed, calorie-dense, nutrient-poor foods which is contributing to the rise in obesity and other health conditions. The typical diet today leaves our bodies lacking vitality and craving nourishment by prompting us to eat more which ultimately leads to weight gain.  

In spite of mistreatment, our bodies have the power to renew and heal when supplied with necessary nutrients. 

Here are some of the benefits that adding more greens to your diet can have:

  • Vegetables in our diet can reduce risk for stroke, cancer, heart diseases, type-2 diabetes. 
  • Dietary fibre from fruits and vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. It also helps to fill you up and keeps your digestive system happy.
  • Greens are low calorie but still packed with loads of vitamins, minerals and phytonutrients that will keep you feeling energized all day as well as help you to lose weight.
  • Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin. In other words they are a natural way to help relieve stress levels.
  • The folate in dark green vegetables is also known to prevent age-related cognitive decline.
  • The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.
  • Good source of iron! Iron deficiency leads to anaemia, a common health problem among pregnant and lactating women and also children. It is easily preventable by adding greens like spinach to the daily menu.
  • Improve eye health. Carotene in greens gets converted in the body to form Vitamin A which prevents blindness.
  • Green vegetables like kale, broccoli, spinach and cabbage increase chances of conception. They are an excellent source of folic acid which is known to improve ovulation and prevent birth defects.
  • Good source of potassium. Potassium helps to lower blood pressure and may also make blood vessels less stiff.

So, whether you need to lose just a few kilos or are looking to improve your general health, adding greens to your diet will help you achieve your goals.

List of top nutrients and in which vegetables they can be found:  

  • Folate:  Frisee, Asparagus, Romaine lettuce, Spinach, Turnip greens
  • Fiber:  Artichoke, Peas, Avocado, Lima beans, Jicama
  • Vitamin C:  Red bell pepper, Broccoli, Green bell pepper, Green chili pepper, Brussels sprouts
  • Beta-Carotene: Sweet potato, Pumpkin, Carrots, Mustard Greens, Spinach
  • Lutein:  Spinach, Swiss chard, Mustard greens, Turnip greens, Radicchio
  • Magnesium:  Spinach, Swiss chard, Lima beans, Artichoke, Peas
  • Vitamin K:  Mustard greens, Spinach, Kale, Collard greens, Turnip greens
  • Potassium:  Sweet potato, Lima beans, Swiss chard, Spinach, Portobello mushrooms
  • Iron: Spinach, Broccoli, Green soy beans, Asparagus, Baby lima beans, Peets, Sweet potato

If you don’t feel like shopping for fresh vegetables, another good way to increase your daily greens intake is to add superfood powders to your diet. Superfood powders are nutrient-rich meaning they contain a lot of essential vitamins and minerals. They are also very easy to consume, you just need to add one teaspoon to your favourite smoothie, juice, breakfast, or mix it with water. One teaspoon of Super Green Mix is the equivalent to one serving of greens. Superfood mix makes it easy to get your greens every day – even when life gets busy!

Kujutiste tulemus päringule your super super green"