Nutrition

When you diet, you probably know that you should increase your protein intake and decrease your carbohydrate intake, but some carbohydrates are actually extremely important for your health, especially the complex sugars that you get from fruits and vegetables. Although it is not generally thought of as a carb, fiber is actually a type of carbohydrate that you probably do not want to avoid and you need about 25 grams of it every single day. Fiber is famous for helping with digestive health and it can help with preventing many common chronic illnesses, so when you are looking for a healthy meal or snack, you definitely want to keep your fiber intake in mind. Here are some healthy foods that you want to pay extra attention to because they have high amounts of fiber.

Nuts Are Not Just Good For Their Protein Content

Most people choose to eat nuts because they are a crunchy snack that is high in protein. Peanuts and almonds are a good replacement for unhealthy snacks and toppings like potato chips and croutons. However, most people forget to consider that many different types of nuts have both fiber and protein. Almonds have a relatively high fiber content compared to other nuts, containing about as much fiber as it contains proteins. Almonds also have the added benefit of containing crucial minerals and vitamins including magnesium and vitamin E. Because of all the nutrients, almonds have been shown to help in preventing cardiovascular diseases, neurological decline, diabetes, obesity, cancer, inflammation, depression, and other mental health concerns. They are also good for your skin, blood sugar, digestive system, bones, and teeth. Chestnuts, pine nuts, pistachios, hazelnuts, pecans, macadamia nuts, peanuts, and Brazil nuts are also very good sources of fiber.

Use the Fiber Found In Fruits to Settle Your Sweet Tooth

When you have sugar cravings on a diet, you may turn to granola bars or even fiber bars because they sound healthier than common sugary snacks, but these bars are often candy bars in disguise. Sweet and tasty fruits are definitely a better way to deal with sugar cravings. Additionally, the fiber in foods like fruits is digested slowly, which prevents you from getting hungry later. Most fruits and berries have a pretty high fiber content, but some fruits have a higher concentration of it. Raspberries have about eight grams of fiber and they also have many antioxidants and vitamins. Eight grams is twice the amount of fiber found in an entire apple, but apples do have some fiber and they have many other healthy nutrients like antioxidants.

Avocados, which are known for being a good source of healthy types of fats that work to manage your cholesterol, are also a good source of healthy carbohydrates because they contain plenty of fiber. Avocados are gaining popularity in many diets from all the nutrients that they contain and because there are a lot of ways to eat avocado. It can be used as a spread, mixed into guacamole, added to your salad, and more. The fat in avocados can help you absorb the nutrients in other plants that you might eat for their fiber content.

Seeds Are a Versatile and Nutritious Source of Protein

Many types of seeds are popular in fad diets for their high antioxidants and protein content, but many of these seeds often contain plenty of fiber as well. Flaxseeds, for example, are a good source of fiber that you can use as a topping for your salad or yogurt. Likewise, chia seeds are a versatile food that are packed with about eight grams of fiber. You can put lentils in soups or salads and they contain about fifteen grams of fiber and about the same amount of protein.

If you are looking to increase your iron content, beans have a lot of iron and the fiber content in most beans is about equal to the fiber content in lentils. Soybeans, meanwhile, contain seventeen grams of fiber and are also a popular source of protein, especially for vegans and vegetarians because soy products like tofu are often used as a substitute for meat products. Of course, soy products can be healthy for meat eaters as well and anyone looking to increase their fiber intake should consider adding some soy products of their diet.

Always Remember To Eat Your Vegetables

Of course, every diet will require you to eat some vegetables because vegetables can be packed with proteins and other healthy nutrients. Many vegetables will also be a good source of fiber. Broccoli is a common staple in a healthy diet and it is associated with increasing your muscle mass. It is very popular from its protein content and because it is very low in calories, but it also contains about five grams of fiber and it is rich a few other important nutrients as well that help with the health of your digestive system and musculoskeletal system. They have many antioxidants to help prevent stress and inflammation, which can eventually cause diseases like cancer, obesity, impotence, infertility, diabetes, dementia, and more.

Meanwhile, sweet potatoes might be starchy, but that should not discourage you from adding sweet potatoes to your diet because they are a very common source of fiber and they also have many electrolytes and vitamins. In fact, some nutritionists say that, if you could only eat one food for the rest of your life, then you might want to choose to eat sweet potatoes. Therefore, while you might start avoiding regular potatoes from their starch content, you might not want to be so quick to dismiss sweet potatoes.

Fiber helps with your digestive system and a healthy digestive system is the first step in making sure that you have all the appropriate nutrients in your body. Without fiber, your digestive health can decline, which may result in many health concerns, so you should consider slowly adding some more fiber in your diet if you think you might not be getting enough. Luckily, many common diet foods have plenty of fiber.

 

No matter what stage you are in life, it is important that you should be eating healthy foods daily. Healthy foods help your body to regenerate cells, tissues, and keep you strong. Even if you want to continue eating some less than healthy foods, you should still try to add some of these foods to your daily diet. If you want to have a healthy diet and lifestyle, there are a few foods that you should be eating daily.

Spinach

Spinach may not be your first choice, but it has some awesome vitamins and minerals in it. It is filled with plant based omega 3s and folate. Both of these nutrients can help to reduce heart disease, osteoporosis, and stroke. Folate can also help with your blood flow. This not only helps your cardiovascular health, but it can also help your sexual health. Since there is a better blood flow down there, you can be better protected against age-related diseases and issues. Spinach also contains lutein which can help your muscles stay strong. You can add this to your daily routine by making salads with spinach, with your breakfast, on pizza, or mix it with various sauces. You can also eat kale, bok choy, or romaine lettuce as easy substitutes.

Yogurt

bowls of creamy greek yogurt is good with ProgentraYogurt has many health benefits. Yogurt is filled with probiotics that help to reinforce your gut health. They can also help to boost your immune system and protect against various cancers. Make sure that the yogurt that you are buying has probiotics in it, it will say it on the label. For example, Greek yogurt is full of probiotics while Daminals, the children’s yogurt, is a little more questionable. You can eat yogurt as a snack and add different fresh fruits to it, nuts, seeds, or to sweeten it, honey. Yogurt is also a good base for salad dressings and dips. You can substitute yogurt with kefir or soy yogurt if you are dairy free.

Tomatoes

Tomatoes are packed with antioxidants, specifically lycopene. You can eat tomatoes fresh or canned, because lycopene is very easy for the body to absorb. Lycopene can help to risk your risk of various conditions and diseases. These can include, prostate, lung, stomach, bladder and skin cancers. It can also help to reduce your risk of artery disease. You can get what you need from tomatoes in processed foods like ketchup or spaghetti sauce. You can also get your tomato intake from tomato juices.

Carrots

No matter what the color, carrots are very good for you. Carrots are filled with carotenoids, which can help to reduce the risk of many cancers. Carotenoids can also help to reduce the risk of inflammatory condition. These conditions can include anything from asthma to rheumatoid arthritis. You should be eating about ½ a cup of carrots daily. You can eat them raw or you can get your carrot intake from carrot cake. You should probably not eat carrot cake daily though. You can also substitute sweet potatoes, butternut squash, pumpkin, mangoes, or yellow bell peppers.

Blueberries

Blueberries have a ton of antioxidants, making them very good for you. Blueberries have more antioxidants than other fruit that is grown in North America. They can help to prevent diabetes, memory changes, and cancers. Blueberries are also rich in fiber, vitamin A, vitamin C, and can help your cardiovascular health. You can get your daily blueberry intake by eating them raw, frozen, dried, in jams, muffins, really anything as long as it has blue berries in it! You can substitute blueberries with acai berries, prunes, raisins, purple grapes, or strawberries.

Black Beans

spoonful of black beans from bowlBeans are good for your heart in general, but black beans are also good for your brain health. They are full of anthocyanins which can improve brain function. Not only are they good for your brain, they are also low in calories and have no saturated fat. You will also get a small amount of protein every time you eat black beans. You should be eating about ½ a cup of black beans daily if you want to improve your brain health and your heart health. You can substitute black beans with peas, lentils, and kidney, fava, pinto, and lima beans.

Walnuts

All nuts are good for you, but walnuts are especially good for you. They have more omega 3s than salmon. Walnuts have more anti-inflammatory properties than red wine. They also have half as much protein as chicken. The reason walnuts are here is because other nuts only have one or two of these factors instead of all three. You can sprinkle walnuts on top of salads, add chopped walnuts to pancake or waffle batter, mix grinded walnuts into olive oil to make a marinade, or put walnuts in your peanut butter. You can substitute walnuts with almonds, peanuts, macadamia nuts, hazelnuts, or pistachios.

Oats

Oats have soluble fibers, which means that your body has an easier time processing foods from these fibers. These fibers can also help to lower your risk of heart disease. Oats may have carbs, but they are a good counteractant to the fiber that they have. Oats also have a lot of protein in them. You can eat granola bars and get your daily oat intake. You can also sprinkle oats on top of yogurt, cereals, or salads. You can substitute oats with flaxseed, wild rice, or quinoa.

Before you begin adding new foods to your daily diet, you should have a conversation with your nutritionist about it. Your nutritionist will be able to help you determine how beneficial these foods will be to you. They will also be able to help you determine portion sizes of these foods and how often you should really be eating them. They may even have ideas of other foods to add to your diet that you may want to add to your diet more than the foods listed here.

 

While it is sometimes true that certain fad diets can actually work, you should still be wary of them because many fad diets and cleanses become popular without any scientific evidence to back how effective these diets might be. In fact, sometimes, scientific evidence reveals these diets can actually cause you to gain weight. Other times, fad diets can cause a number of other unintended negative health consequences. Therefore, there are some fad diets that most healthcare professionals would tell you to avoid.

Crash Diets

Crash diets are methods of losing a relatively high amount of weight in a relatively short period of time by ensuring that your calorie intake is uncomfortably low. It usually requires you to spend about a week or two consuming nothing but juice, vegetable soup, chicken soup, citrus fruit, or leafy greens. These types of diets might be effective if you need to lose a certain amount of weight for a specific upcoming event. However, if you want long term results, crash diets are not going to help you at all. In fact, most of the research suggests that crash diets can do more harm than good.

Studies have demonstrated that rapid weight loss can actually inhibit your metabolism so that your short term weight loss turns into long term weight gain. Your risk of weight gain is additionally elevated by the fact that some crash diets can make you so hungry by the time you reach your goal that you overeat once your diet is over. Crash diets can also weaken your immune system, which puts you at a higher risk for many infectious diseases. Repeatedly crash dieting can be harmful to your heart by lowering the mass of your heart muscles and increasing your risk of a heart attack. It can also negatively impact your blood vessels, which can increase your risk of certain cardiovascular diseases.

Gluten Free Diets

Food with gluten are those that contain certain types of grain, including wheat, rye, and barley. Therefore, anyone who has decided to be gluten free is going to avoid these grains or any type of ingredient derived from these grains. This type of diet is really only for people gluten free diet flour and breadwho have certain gluten sensitivities or celiac disease. While eating all the fruits and vegetables that this diet allows is definitely going to be good for you, no shred of scientific evidence has been able to prove that gluten free diets are healthy for anyone who does not have gluten sensitivities or celiac disease. However, somehow, across the United States, the gluten free diet is wildly popular, even though it usually causes you to be deficient in many vitamins and nutrients that are found in grains. These nutrients include folic acid, vitamin B, and iron.

Additionally, foods that contain gluten substitutes tend to have a lot of sugar in it. Otherwise, many of these gluten free foods would not taste good. However, this abundance of sugar can lead to obesity and diabetes. Too much sugar has also been linked to diseases including dementia and cancer. People who are gluten free also tend to eat a lot of rice, which absorbs certain heavy metals in the ground. Therefore, people who are following gluten free diets have higher levels of mercury, lead, and, arsenic in their blood, which can toxic in high quantities.

Vegan and Vegetarian Diets

Vegan and vegetarian diets are popular for ethical reasons because the meat, fish, and dairy industries tend to be morally unsound. However, if your goal is to lose weight or to live a healthier lifestyle, then veganism and vegetarianism might not be the best choice for you. Admittedly, many types of vegan and vegetarian foods are incredibly healthy, including soy products, beans, nuts, fruits, and vegetables. However, vegans and vegetarians also have a higher likelihood of being deficient in key nutrients like vitamin B12, protein, and other ingredients usually found in animal products.

Vegans and vegetarians have to be incredibly creative about finding ways of maintaining a well-balanced diet. If you have the time and energy for this creativity, then you can try staying away from animal products because it can provide you with some health benefits, it can help you be more mindful of the food that you heat, and it might be compelling to boycott manufacturers that are mistreating animals and polluting the environment. However, if you do not have the time or energy to be creative about your diet, then you might want to stay away from vegan or vegetarian diets. Fruits and vegetables are good for you because they contain fibers and proteins, but you also need ingredients that are commonly found in animal products.

Paleogenic Diet

paleo diet food fad dietsThe paleo diet does allow you to avoid certain types of processed foods that can be bad for you. However, the science behind the paleo diet is rather unsound. It suggests the human digestive tract did not evolve you eat processed foods including grains, flour, legumes, and dairy. The reality is that, at some point in human history, the human digestive tract was unequipped for processed foods. However, since then, the human digestive tract has evolved and you can now digest grains, sugars, and dairy products. Avoiding these processed foods often leads you to be deficient in calcium and vitamin D.

Additionally, the diet tends to be very fatty and too much fat can be bad for your health. While it is beneficial to avoid certain processed foods, your body can definitely handle legumes and grains. In fact, most legumes are incredibly healthy for you. Whole grain foods are also recommended by many nutritionists. Therefore, the paleo diet is not necessarily going to help you live a healthier lifestyle. It may best to give up on processed sugars, but you do not have to give up on foods just because humans did not eat them thousands of years ago.

Any type of fad diet will help you to be mindful of the food that you are eating, which can be beneficial. However, if you want to see significant improvements in your health or weight, then certain fad diets are not going to help you. You can always talk to a healthcare professional if you have any questions about which type of diet is going to work best for you.

Working out is always important for maintaining your health because it protects your body against a wide range of serious health concerns. However, if you work your body too hard, then the positive effects of the physical activity will not be as prevalent as you might like it to be. After a workout, your muscles and other tissues need a variety nutrients in order to repair themselves from the minor tissue damages that they might have experienced while you were engaging in physical activity. Therefore, it is important to eat the right types of food after you work out.

Eggs

When you work out, you start to break down your muscle tissues. When it repairs, it should be stronger and healthier. However, if you do not have the right nutrients in your body, you muscles will not be able to efficiently and effectively repair themselves. In order to synthesize proteins necessary for new muscle cells, you need a high protein content diet. Eggs are extremely dense in protein, so they provide your muscles with necessary nutrients for post-exercise repair. Although it only contains 40 percent of the egg’s protein content, the yolk of the egg is especially healthy for you because it contains many other important nutrients. A recent study showed that, when you eat eggs with the yolk, your muscles have an easier time using and absorbing the protein from the rest of the egg for muscle protein synthesis.

Seafood

Mackerel, salmon, cod, herring, oysters, sardines, anchovies, trout, tuna, halibut, mussel, and caviar all contain relatively high amounts of a fatty acids called omega 3s. Omega 3s act as antioxidants, which can counteract the effects of oxidative stress that occurs when you engage in physical activity. When your body undergoes certain types of metabolism during exercise, some oxygen compounds in your body break down and lose an electron, becoming unstable. These unstable compounds are known as free radicals. In order to stabilize, these free radicals sometimes steal electrons from important cell components such as your DNA. It can also take electrons from important proteins.

slice of fresh tuna and salmonWhen these cell components lose an electron, they become more unstable, which can cause some long term health problems. This process is partly what causes your muscles to get sore after you work out, but soreness is the least of your problems if you experience chronic oxidative stress. Too much oxidative stress can lead to inflammation and degenerative diseases such as Alzheimer’s disease and Parkinson’s disease. Therefore, you need antioxidants such as omega 3s to prevent oxidative stress. Antioxidants donate electrons to the free radicals, preventing these compounds from stealing electrons from more important cell components. Some research has demonstrated that omega 3s can work better than other antioxidants because omega 3s can also reverse muscle loss due to aging or cancer.

Carbohydrates

After you engage in physical activity, your body produces cortisol and adrenaline, which are hormones that raise your heart rate so that your blood can more rapidly bring your cells the additional nutrients that your body might need as a result of serious physical activity. However, cortisol and adrenaline can lower the amount of white blood cells that you have. This process allows your body to focus on responding to the stress that it experiences as a result of physical activity, but you also need those white blood cells if you are trying to fight off an infection. While physical activity usually helps to make your immune system much stronger, your immune system can be temporarily weaker following high intensity physical activity.

Research shows that sleep is an important way to recover from this temporary loss of immunity due to working out, but you can use the carbohydrates from foods such as potatoes, grains, and fruits to give your immune system a temporary boost. Since your body is probably going to use the energy in these carbohydrates for your immune system, you most likely will not end up storing any of it as fat. Therefore, these carbohydrates will be unlikely to cause you to gain weight, but they will help to keep you from getting an infection.

Apples

red apples are beneficial just like Progentra pillsApples have polyphenols (a type of antioxidant), carbohydrates, and other important nutrients, which all help with speeding up the processes of muscle and immune system recovery following strenuous physical activity. They can also replenish your store of potassium, which is an electrolyte that you sometimes lose when you sweat. Sweating additionally causes you to lose water and apples can rehydrate you since most fresh fruits are a very good source of water. Some studies show that after working out, you can get hungrier later and gain back some of the weight you lost. However, by finding healthy sources of fiber such as apples to eat after a workout, you can prevent yourself from getting too hungry.

Dairy

Dairy products contain whey protein, which is healthy for your weight, muscles, endurance, and bones. Whey is extremely effective when it comes to activating a special enzyme in your body that functions to stimulate post-exercise muscle repair and synthesis. You only need nine grams of this dairy protein to stimulate muscle repair and synthesis. Some dairy products are especially good sources of whey protein. Cheese, for example, tends to have a lot of whey in it. Some people worry that other dairy product proteins such as casein might cause weight gain, but recent research has revealed that casein has no effect on your body composition when you ingest it after working out. Other studies show that casein might even help a little bit with increasing muscle size. However, if you are still worried that dairy products can be fattening, you can try taking whey protein supplements.

Exercise might be extremely important for improving your health. However, it can put a number of new stresses on your body and you need to allow your body to adequately handle these stresses. In order to give your body the most efficient and effective post-exercise recovery, you should probably try to eat some sort of combination of proteins, antioxidants, fibers, electrolytes, and carbohydrates. Otherwise, strenuous physical activity will not be as beneficial to your health as you might like it to be.

Hydration is important to everyone’s health any time of year. It can become critical if your train hard, especially as warmer temps approach. Proper hydration has a significant impact on your overall results. Keep in mind electrolyte balance does not come from your fluid intake alone. Fresh fruits, vegetables, and other foods play a crucial role in proper hydration.

Electrolyte Balance Maintenance

Most experts agree that your body maintains electrolyte balance through your dietary intake. There are variables which change these outcomes. Some of the most common are neglect, intense exercise, extended durations, and excessive temperatures. Any combination of these could result in serious health complications and even stroke.

Make sure you eat plenty of fresh produce throughout your week. It is excellent for snacking on and extremely diabetic friendly. Artificial sweeteners from processed snacks and fruit drinks can also deplete your body of vital hydration stores.

Ensure you drink good old fashion water on a daily basis. Opt for 100% juices or blend your own and try to avoid fake fruit drinks. Soda is also a no-no, especially diet or low sugar versions. These are pretty much void of nutrition and the additives can actually make you thirstier.

woman drinking water during warm weatherKeep in mind that you should replenish your bodily fluids every night before bed. You’ll need to repeat this process in the morning and at lunch. Try drinking water before going to sleep and add a splash of lemon in the morning. Throw in some ice and your favorite powdered supplement for a thirst-busting slushy for afternoon replenishment.

Your weight divided in half is the standard number of ounces you should drink every day. If you routinely workout, replenish your stores throughout your session. Drinking too much can have consequences as well, especially in combination with intense physical activity. You could end up with a bloated stomach or even severe cramps.

Experiment while you work out to determine what levels are optimal for your body. Use a cup which measures the number of ounces. Take sips when you’re thirsty, but you should never guzzle it.

If your routine is extremely demanding, you might consider an electrolyte replenishment drink. These generally consist of bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium. The basic DIY recipe calls for water, sugar, and salt. Add freshly squeezed juice for a more flavorful electrolyte balance and a micronutrient boost.

Note: Examples of intense sessions are cross-fit training. HIIT, and extreme lifting. These activities might also call for a protein replenishment shake.

Fluid Movement

There are many reasons you should stay well hydrated. Some of these are essential for those who routinely train, especially to build mass. If your kidneys don’t get enough water for proper function, your liver puts fat burning on hold while it pitches in for them.

  • Your body is anywhere from 55% to 65% water.
  • Proper hydration is required to streamline nutrient delivery.
  • Your body also needs it to eliminate toxins or waste from your tissues and organs.
  • Glycogen from carbs binds to water and both are burned when your body needs fuel.
  • It assists your body in efficiently utilizing nutrients from your health supplements.
  • Fluid is key to muscle catabolism which is a critical element in building mass.

Infuse Yourself

One way you can refresh your body is with infused water. There are specially made infusion bottles available, but you don’t need to one. Simply quarter up a lemon, lime, or both and cover with water in a glass jar. Make sure it has a tightly sealing lid. Place this in the fridge for a couple of hours and you’re good to go.

This method also floods your body with vitamins, minerals, and antioxidants depending upon what you choose to infuse. You can use a gallon size sun tea jar to make a large batch. Fill your water bottle, or a couple, and go.

Try your favorite fruits and vegetables to discover which work best for you. Don’t forget to include herbs to boost both flavor and nutrients. The measurements mostly depend upon the fresh ingredients you choose to incorporate. Juicier ingredients require less water. Check out these infused combo ideas.

  • cucumber and lime infused water in pitcherLemon, Strawberry, & Ginger
  • Watermelon, Cucumber, & Mint
  • Lime, Black Cherry, & Cilantro
  • Blackberry, Blueberry, & Lavender
  • Cranberry, Orange, & Basil

Tip: Use a tea infuser to contain your herbal ingredients.

Smooth Replenishment

As mentioned previously, your dietary intake is your best source of balanced electrolytes. You don’t have to buy an expensive juicer or even infuse your water. Simply visit your local farmers’ market for recipe ingredients and snack items. You can also make some nutrition packed, hydrating smoothies.

Fresh fruit, protein powder, and frozen yogurt make a powerfully tasty breakfast. It includes all the vital elements your body needs to maintain your electrolyte balance. Choose dairy-type products which align with your health goals. Replace milk with soy or almond for a vegetarian-friendly shake. There are many frozen yogurt treats made entirely of plant-based ingredients as well.

Pour about one cup of milk or dairy substitute into a blender. Add One to one and a half cups of fresh fruit. Scoop in 3 ounces of frozen yogurt. Throw in a spoon or two of honey and a dash of cinnamon to taste. Blend until the texture is smooth. This should take about 30 seconds.

Without a powder supplement, this smoothie provides around 12 grams of protein. At about 300 calories, 13 grams if from fat. You’ll get fiber and carbs from the fruit. It offers easy to digest vitamins and antioxidants as well.  Of course, the ingredients you choose determines the power of the hydration and nutritional boost.

1. Watermelon

If you’re craving for something sweet, watermelon can easily give you your sugar fix. It’s a low-calorie fruit that’s rich in fiber and antioxidants. It’s also packed with lycopene, which has been associated with a reduced risk for heart-related diseases and even cancer. Plus, watermelon contains citrulline, which could enhance the health of your blood vessels.

This compound could even be beneficial for those struggling with diabetes and erectile dysfunction. It doesn’t end there though because watermelons are also rich in vitamins A and C, as well as the minerals potassium and magnesium. This reddish watery fruit is truly good for you in so many ways.

2. Yogurt

Yogurt helps you prevent gum disease and this is important in terms of your heart health because gum problems are linked to an increased risk of heart disease. Aside from this, eating yogurt also means you’re consuming some potent nutrients such as vitamins, fiber, probiotics, and antioxidants.

These are all important for your body to thrive and maintain its health and well-being. Nonetheless, not all yogurts are healthy. The flavored ones are usually loaded with a high amount of sugar. Hence, it’s better to go for the plain ones to avoid harmful ingredients and other additives.

3. Tomatoes

Tomatoes are packed with vitamin C and lycopene, which are two of the most powerful antioxidants. Consumption of foods high in antioxidants on a daily basis can certainly help you fight off free radicals from causing any damage to your body and overall health. For one, Vitamin C can be reliable to shield your cells from any damage.

4. Avocados

This fruit is packed with monounsaturated fats, which is one of the healthy kinds of fat there is. It’s also a great source of potassium, a mineral that can help with blood pressure regulation. Apart from these important nutrients, avocados are even rich in vitamin C, fiber, and carotenoids.

Carotenoids, in particular, have been linked to a reduced risk of fatality from cardiovascular illness. To top it off, it’s also been demonstrated in studies that avocados can help the body in the absorption of antioxidants when consumed with vegetables.

5. Berries

Berries are loaded with antioxidants and they’re also a great choice for snacking to sustain your heart’s wellness. Firstly, berries heighten the body’s good cholesterol (HDL) and reduce the bad cholesterol (LDL) as it decreases your blood pressure. Secondly, berries are a great choice for snacking since they’re fat-free and contains low calories.

strawberries and blueberries in heart shaped bowl

Thirdly, it even has nutrients that facilitate bone development and help with the body’s mechanism to convert fat into energy. Eating them every day can help the body a great deal as they fight oxidative stress and inflammation. Lastly, berries also contain polyphenols, which have been demonstrated to augment nitric oxide levels, which is a molecule that promotes relaxation of the blood vessels.

6. Collard greens

heart healthy food salmon nuts olive oilCollard greens are low in calories yet they’re high in vitamins A, C, and K. They’re also a great source of folate, manganese, calcium, and fiber, among other essential nutrients. These nourishing components enable your blood clotting functions to work efficiently, aid in the prevention of artery calcification and even help shield your bones from breakage.

In addition, collards have also been shown to attach bile acids to the digestive tract. As a result, your body’s cholesterol level is reduced. Meanwhile, its anti-inflammatory properties make it great for strengthening your heart.

7. Beans

Eating a half cup of beans each day is good enough to protect your heart thanks to the soluble fiber they contain. The fiber attaches to cholesterol and prevents it from being absorbed in the stomach and accumulating to harmful levels. It also has other valuable nutrients that can guarantee heart health, including folate, magnesium, and omega-3 fatty acids.

8. Walnuts

Walnuts are not only an expedient snack option; they’re actually healthy especially for the heart thanks to their antioxidants and omega-3 fats. In fact, eating two ounces per day has been demonstrated to augment the function of the blood vessels, particularly among those who suffer from diabetes. In addition, they can also help in lowering the risk of heart disease.

9. Quinoa

This amazing grain is packed with vegetable protein, which is totally healthier when it comes to taking care of your heart, kidney, and blood pressure than protein you get from red meat. What’s more is that when it comes to fiber content, quinoa has twice the amount of fiber as other kinds of grains. They’re even loaded with antioxidants and monounsaturated fat as well. It’s even gluten-free. Talk about wonder food.

10. Salmon

Numerous studies have found that eating fish on a regular basis every week is linked to a 30 percent reduced risk of having coronary heart disease. One great example is salmon, which has omega-3 fats that can decrease lipid levels that can be detrimental if raised. Omega-3s are also capable of reducing blood pressure and can even avoid unstable heartbeat, while they decrease the incidence of inflammation in the body.

11. Almonds

Snacking on almonds is a great way to protect your heart while also enjoying their taste. In fact, consumption of a couple of almonds daily has been demonstrated to reduce LDL cholesterol. They’re also rich in fiber, vitamin E, and protein, which are vital nutrients to make sure that your heart is protected.

12. Oatmeal

Whole grains are great for your heart and they can also be helpful when it comes to losing weight. The fact that it promotes weight loss is one of the ways it can protect your heart since being overweight or obese can lead to heart-related concerns.

lentil soup with parsley

No one likes getting old but it is something that we live to accept as an inevitable part of our lives. While age is something we can necessarily control, how our body looks and how we are grass for a lives as a result definitely is.

There are plenty of examples of this as you can find guys who are well into their late 40s, 50s, and even into their 60s who are in better shape than guys a fraction of their age. This is not only do to all the hard work and dedication there playing at the gym is also because of the food there putting into their bodies and the nutrition after getting out of it.

With that being said, even if you’re someone who is less than satisfied with your current physique you can turn around if you provide your body with the proper tools to do so. Here are some nutritional tips every man and woman needs to know to maintain their physique and their health as they age.

1. Raspberries

Raspberries are a food you want to be eating more of because of how effective they are in providing the body with the necessary nutrients to fight against inflammation. A whole slew of different types of diseases and illnesses are related to work laws by inflammation, such as autoimmune disorders, digestive issues and many other health problems.

freshly picked raspberries in basketRaspberries are a great food to keep on hand because they are packed with a load of anti oxidants, which help to neutralize free radicals and prevents the body from being compromised by hold different variety of invaders.
Raspberries are also really high in dietary fiber, which many of us are severely lacking in our diet. Raspberries contain approximately one 3rd of the total amount of dietary fiber that an average adult should get on a daily basis.

The vast majority of people especially those who live in western nations do not get enough fiber in their diet, which can cause a whole host of digestive problems.

2. Lentils

Lentils are another food that are extremely high in fiber. In addition to that on tools are low in sugar, salt, and harmful fats. To their also an excellent source of protein, providing about 19 g per cup. They are one of the best plant base foods that we can possibly eat, due to how great it’s nutritional profile is.
Lentils are great base that you can add to pretty much any type of meal whether the soup, salad, or as an addition to another meal as lentils are a great way to supplement your intake of fiber and protein.

3.Pumpkin

If you are someone who suffers from digestive problems, then eating more pumpkin may be the key to solving these issues. Pumpkins are loaded with plenty of fiber themselves which helps to eight in digestion as the two have aforementioned foods.

Another benefit that bumpkin brings is that it is extremely rich in carotenoids, which is indicated by its orange color. These compounds are the ones which the body uses to maintain proper eye health, as well as being extremely potent anti oxidants themselves.

The more pumpkin is a great way to help improve your health is specially for those who have digestive issues. Pumpkins are also relatively cheap as well, so every one should be able to consume more of these no matter what their budget is.

3. Tomatoes

fresh tomatoesTomatoes are a food that is really nothing more than an afterthought in many dishes, as tomatoes are generally used as an additive or complement to a dish. Tomatoes are of food that everyone should be eating more off because of its high concentration in beneficial anti oxidants, in particular beta-carotene and lycopene.

Lycopene which gives tomatoes there recognizable reddish color, is a potent antioxidant which is particularly effective in fighting different varieties of cancer. In addition to that tomatoes have shown to contain compounds which makes the absorption of nutrients easier for the body, meaning that eating more of these types of foods will help your body obtain more beneficial nutrients such as these antioxidants.

 

There are many kinds of rice and not all are produced equally in terms of health gains. Brown rice is found to be one of the best, health-wise, and most-researched kinds. Its health benefits are partly attributed to its preparation. White rice basically came from brown rice, only that the hull and bran surrounding the kernel are eliminated to make it white. But with brown rice, it’s just the hull that is taken away during preparation, which makes the nutritional value of the kernel whole and intact.

Since white rice undergoes more process to remove and polish the kernel, it loses most of its nourishing components. When brown rice is made into white, huge amounts of B vitamins, minerals, iron, dietary fibers, as well as fatty acids are eliminated. For this reason, many people regard brown rice to be healthier.

Brown rice is certainly filled with all the essential nutrients while being low in calories. One cup of it only has about 200 calories and it is rich in fiber while being gluten-free. Moreover, brown rice doesn’t have trans fat or cholesterol, just minuscule quantities of sodium and fat. Here’s how your body can benefit from eating brown rice:

1. It’s good for your heart

The high levels of magnesium in brown rice can be beneficial for the heart. Magnesium is vital when it comes to regulating blood pressure and thwarting sodium in the body. This is why whole grain consumption is linked to better carotid arteries and more stabilized blood pressure levels. What’s more is that brown rice has plenty of lignans, which has the potential to shield you from multiple health problems, including heart disease.

2. It’s good for digestion

Brown rice almost covers the entire recommended daily consumption of manganese, which is an essential mineral when it comes to the digestion of fats. Plus, brown rice also has 3.5 grams of fiber in every cup. This is already 14 percent of the daily suggested consumption set by the USDA.

Of course, fiber is highly recognized for its digestive gains, such as that it helps alleviate constipation, helps keep you regular, and helps keep bowels normal. In addition, brown rice is known for being naturally gluten-free, which is why it is a staple among those who practice a gluten-free diet.

3. It helps boost energy

Aside from helping with the digestion of fats, manganese can also increase your body’s supply of proteins and carbohydrates. With this, more energy can be converted to help you keep up with your active lifestyle. Also, brown rice is a slow-release form of carbs, allowing you to sustain your blood sugar levels and make sure your energy is steady.

4. It lowers cholesterol levels

Numerous studies found that there’s a potential correlation between brown rice and reducing cholesterol levels. A research indicates that this is due to the oil present in brown rice. The high levels of fiber in brown rice could also help in reducing the cholesterol levels.

This is partly because fiber helps with digestion, which needs bile acids. These acids are somewhat created with cholesterol. When your digestive functions experience improvement, the liver takes away cholesterol from the blood in order to produce more bile acid, thus lowering the amount of LDL.

5. It may help lower the possibility of cancer

Another benefit of manganese in rice is that it may aid in the reduction of cancer risk. This is because this mineral can shield the body free radicals, which are catalysts for developing cancer. Also, the phenolic substances in brown rice, which is linked to lowering or suppressing cancer risk, had much greater concentrations when compared with white rice.

Specifically, brown rice is said to help reduce the risks of colon, prostate, and breast cancer. In addition, brown rice is a great source of selenium, which is also linked to lowered danger of colon and prostate cancer.

One cup of brown rice already delivers 35 percent of the day by day suggested intake of selenium, which aids in the restoration of impaired cells. With damaged cells being repaired, cancer cells are prevented from spreading. It even induces the body to get rid abnormal cells. Lastly, selenium helps numerous antioxidants work efficiently.

6. It may lower the possibility of diabetes

It’s also been reported that brown rice consumption is linked to the reduced risk of many health problems, which includes Type 2 diabetes. Brown rice may prove to be beneficial, too, even for those already diagnosed with the disease. In a study, it was found that eating brown rice as a replacement for white resulted in the decrease of the blood glucose levels among diabetic participants.

7. It has anti-inflammatory properties

Just like fruits and vegetables, whole grains including brown rice are also rich in antioxidants. Antioxidants are recognized for their function as anti-inflammatory agents. They can help alleviate symptoms of many health issues from arthritis to asthma. In studies, brown rice use has been connected to significant reduction of inflammation.

About the Product

SuperBeets is promoted as a superfood kind of nutritional supplement that increases body circulation for greater energy and endurance. The supplement provides vastly concentrated form of beets, which are filled with dietary nitrites and other nourishing components. SuperBeets also makes use of a unique, patented drying procedure in order to retain the potency of the components and the dietary nitrites from the beets. Its dietary nitrites are then transformed by the body into nitric oxide, which delivers physical gains, such as boosted energy levels, healthier blood pressure levels, and greater body circulation. SuperBeets comes in two flavors: natural apple and black cherry. A container consists of 30 servings, which has a cost of $39.95 based on the information on the official site.

What are the Assertions?

Provides dietary nitrites to be transformed as nitric oxide
Aids in better circulation
Aids in sustaining normal blood pressure
Increases energy and endurance
Aids in improving workout stamina
It has antioxidants and electrolytes

About the Company

SuperBeets is manufactured by Neogenis Labs, which touts to be a strong force in the field and research of nitric oxide. This manufacturer is mainly headquartered in Austin, Texas. The company presents a wide assortment of supplements that are said to be impress nutritionists, athletes, doctors, and even the average customers.

Product Mechanism

By consuming a single teaspoon of the supplement you’ll be able to obtain nitric oxide that’s equal to three whole beets. This delivers dietary nitrites in the body to be transformed into nitric oxide, which boosts your nitric oxide levels. With more nitric oxide, you can experience numerous health gains, such as enhancement of your body circulation. Some studies also signify that this can help with the boosting of your physical functions like your energy levels, stamina, and strength.

What are the Components?

The supplement has a non-GMO beetroot powder of premier quality, which is believed to provide the greatest dietary nitrite concentration. These beets are grown in the US where the soils in which these are grown are guaranteed to be healthily cultivated for maximum potency. Moreover, beetroot juice has been used for hundreds of years due to its beneficial features that can help people improve their health. It first became prominent in the UK after athletes there said that this helped them greatly in improving their athletic functions and performances.

Product Features

It comes from a recognized manufacturer focusing on the research of nitric oxide
Its main ingredient, which is beetroot powder, doesn’t contain GMO
SuperBeets is a purely natural nitric oxide product
Its main component is substantiated by scientific evidence
Its use is expedient
The company provides a 90-day refund policy
It is manufactured in the United States.
There are positive reviews.

Nonetheless, SuperBeets is a bit costly compared with similar products. Some customers report about the supplement not being delicious. There are also some reviews saying that the product was not effectual.

Proper Use

Combine one scoop of SuperBeets with 4 oz of water. Stir until they’re totally mixed. To maximize effects, you should drink SuperBeets every day, ideally in the afternoon to experience an increase in energy and nitric oxide level. It is also recommended to use SuperBeets alongside Neo40 Daily, another nitric oxide product from the same manufacturer.

Safety Precautions

Don’t use more than two scoops within 24 hours. SuperBeets is also not ideal for women who are expecting or lactating. In the case that you’re suffering from health problems or are taking prescription drugs, you need to discuss this with your doctor first in order to avoid side effects.

Bottom Line

This nutritional supplement is a decent energy enhancer. It is also considered a high-quality nitric oxide booster that’s composed of natural ingredients. Since it has a lot of good reviews, there’s a strong possibility that SuperBeets truly works. Plus, it has a 90-day satisfaction guarantee, which is great news for customers. The only issue that customers may find problematic is its steep cost. But, if you’re looking for a great nitric oxide product with guaranteed quality, SuperBeets is a must-try.

Before you decide to embark on a dairy-free diet, it is important that you’re aware of what will happen to your body when you do. Surely, there are health-related effects. Some positive and some may be negative. Whatever it is, it is crucial that you’re prepared and actually have a substitute for the nutrients you’ll lose in the process. To give you a clearer picture of what is it like to lose dairy from your diet, here are 5 things you need to do to make sure giving up dairy doesn’t take a toll on your health:

1. You need to be more mindful of your blood pressure

Aside from calcium, milk is also rich in potassium, which helps the body combat the possible blood pressure-increasing effects of sodium. For instance, the DASH diet, which reduces blood pressure efficiently without the need to take prescription drugs, is all about consuming fruits, veggies, and dairy more.

2. There may be a weight change

 

Practice caution if you’re losing dairy as means of losing weight. While dairy items can add significant amount of calories, some studies have determined that milk facilitates satiation and helps sustain a healthy weight. Nonetheless, there’s nothing conclusive about this yet. It also depends on what you’ll be replacing the milk with, which of course, has to be something healthy, too.

3. Your skin may be clearer

Numerous studies have found connections between acne and milk, particularly skim milk, though no links were found with cheese or yogurt. Nonetheless, clinical evidence that opting dairy out of your diet can result to clearer skin is lacking. What the evidence indicates is that diet portrays a part in acne and not diary alone. In this case, you can personally observe what foods you eat that trigger your acne.

4. Lactose intolerance could be aggravated

Lactose intolerance means you don’t have the enzyme needed to disintegrate milk sugar, which causes abdominal problems when you consume dairy. However, consumption of dairy products will actually decrease symptoms by boosting the healthy bacteria in the stomach. Continuing your intake of dairy products even with lactose intolerance increases the bacteria, which gets rid of that lactose. Being lactose intolerant doesn’t mean you need to completely avoid dairy. Possibly, you can still have servings of dairy per day just as long as you divide them into smaller portions throughout the day. Drink it food, too, so it doesn’t get assimilated instantly.

5. Your bones could become weaker

Giving up milk, cheese, and yogurt means you need to have a way to replace the nutrients these bring, which essentially are calcium, protein, vitamin D, and other minerals. You can get your vitamin D from the sun while your daily calcium requirement can be acquired from leafy greens, fortified orange juice, almond milk, and broccoli.