Vegetables for Health

Vegetables for HealthCauliflower has the botanical name Brassica oleracea and is a cruciferous vegetable, which means that its flowers have four petals arranged in a cross. It is of the same family of plants as broccoli, kale, cabbage, Brussels sprouts and collard greens.

Not everyone likes the taste of cauliflower, but many of this vegetable’s health benefits can also be obtained by eating the above alternative crucifers.

Cauliflower is overshadowed by its relative broccoli, but it is actually a more versatile vegetable. It can be eaten raw, added to salads, or cooked. It can even be seasoned and mashed as a healthier alternative to mashed potatoes.

Cauliflower is a source of the minerals calcium, iron, magnesium, manganese, potassium, phosphorus and sodium.

Calcium and is needed for strong bones, while the blood needs the iron to form haemoglobin, while magnesium helps to maintain nerve and muscle function as well as supporting the immune system.

Manganese is needed for connective tissue, bones, and it plays a role in blood sugar regulation. Potassium is needed to build proteins and muscles, to break down carbohydrates, and to control electrical activity of the heart.

Phosphorus is essential for strong bones and teeth as well as working with B vitamins. Indeed, many of the B vitamins are present in cauliflower. Here is the range of vitamins and the recommended dietary value obtained from this vegetable:

  • Vitamin B1 (thiamine) 4%
  • Vitamin B3 (niacin) 3%
  • Vitamin B5 (pantothenic acid) 13%
  • Vitamin B6 10%
  • Vitamin B7 (biotin) 5%
  • Vitamin B9 (folate) 14%
  • Vitamin C 80%
  • Vitamin K1 9%

Notice the impressive amount of vitamin C present. Eating cauliflower regularly is clearly a simple way to acquire these essential nutrients.

Other nutrients present in cauliflower are:

  • Choline 10%
  • Dietary fibre 11%
  • Omega-3 fatty acid 9%

Choline is good for a healthy brain. Indeed, sufficient choline intake during pregnancy has been linked to boosting cognitive function and improving learning and memory in children. It could even help to fight against memory decline in later life. So eat plenty of cauliflower.

The ample amount of dietary fibre present in this vegetable make it excellent for the digestive system. On top of that, sulforaphane made from a glucosinolate present in cauliflower helps to protect the stomach from getting ulcers by preventing the growth of the harmful bacteria Helicobacter pylori in the stomach.

Glucosinolates in cauliflower also help to activate and regulate detoxification enzymes. These glucosinolates are glucobrassicin, glucoraphanin, and gluconasturtiin, but in reality the glucosinolate content of cauliflower is not as much as that in crucifers such as Brussels sprouts, Savoy cabbage, broccoli or kale.

Vitamin K in cauliflower behaves as an anti-inflammatory nutrient by helping to regulate inflammatory response. In addition, the glucosinolate glucobrassicin readily converts into indole-3-carbinol, which is an anti-inflammatory compound that operates at the genetic level. It therefore helps to prevent inflammation occurring at early stages.

Indeed, the powerful anti-inflammatory support provided by cauliflower gives cardiovascular benefits. For example, the glucoraphanin in this vegetable can convert into a compound called isothiocyanate sulforaphane. This not only initiates anti-inflammatory activity in the cardiovascular system, it can also help to prevent and perhaps even reverse damage to blood vessels.

The Omega-3 fatty acids present in cauliflower are essential for the heart. They maintain regular heartbeat, reduce plaques on inner arterial walls, help to reduce blood clotting, and increase good cholesterol.

Studies have shown a link between eating cauliflower and cancer prevention. The antioxidants vitamin C and manganese in cauliflower provides protection up to a point. But it is the antioxidants such as beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol that do most of the work.

This huge antioxidant support helps to reduce the risk of oxidative stress in tissue cells. Long-term oxidative stress creates cell damage and hence causes the development of cancer. By providing us with such a large array of antioxidants, cauliflower obviously pushes down the risk of getting these deadly diseases.

So now you know why eating cauliflower is good for you.

Food To Serve Your Children To Make Them Better Learners

Food To Serve Your Children To Make Them Better LearnersParents might be surprise to learn that they can feed their children foods to directly improve their children’s cognitive abilities. It is possible to term these items brain food. Is brain food, a myth, similar to belly fat burning foods?

Inversely, if there are foods to improve the brain’s function it suggests that there are foods that will negatively affect the brain. Foods, that when parents feed them to their children will make their brain sluggish, incoherent, slow to reasoning or learning.

Visualize being able to impact your child’s classroom perform by the type of breakfast, lunch and dinner you serve. Envision the disruptive academically slow child transform into an above average student who performs well in every subject and is a model student. If this is possible what prevents prime time news from publication? Consequently, parents who are very skeptical of the existence of brain food and its effects have started a very important debate.

Many wonder what are these foods and are they affordable. Of course, affordability is key and would mean all children can and will benefit from these very special goods. It also means that these items will be readily available to all communities. If these foods are readily available the concern arise will there always be a supply? With so many issues of plausibility arising, parents can continue the debate and later questions of the existence of these goods.

These brain foods do they take long to prepare? There is grave concern that special skill might be needed to service this specialty items. Many express concern that with such benefits to the brain their children might not like meals containing these goods.

Experts weigh in on the debate by adding the consequences of not feeding children these specialty foods. They asserted the lack of these foods in a child’s diet can mean a difference between a well-adjusted student to disruptive one. Based on the reports of expert, it appears that the adage you are what you eat applies to children as well.

Parents are eager to provide the best for their children. They look for the finest clothes, the top children accessories. They move to the better communities so that their children can attend the greatest schools. When they finally settle the debate of foods that improve brain function, it is without a doubt they will eagerly purchase and add these foods to their children’s diet.

How to Clear Up Your Skin While Healing Your Gut

Clear Up Your Skin While Healing Your GutDo you remember the skin of your childhood? It is just one of the many parts of your body that may have functioned better in early life. It was probably soft, smooth and blemish free. We all want to have healthy looking skin. And healthy looking skin is not just aesthetic – it may tell us something about the health inside as well.

What has changed as you age so you no longer have the skin of a child? So many things, of course – exposure to the environment, stress, hormonal changes, medication, diet. And some of these we may have minimal control over. But there are imbalances in the body that you can improve that may be leading to chronic skin symptoms such as acne, eczema, dermatitis or rosacea.

You may be familiar with how diet impacts some of these conditions: a food allergy causing eczema or a high sugar diet leading to acne. But have you thought about how the overall health of your gut may be impacting these symptoms as well? Is it too late to have childlike skin again? Maybe, but there are choices you can make that will help you to have clear, glowing, healthy looking skin.

The gut-skin connection

In addition to the connection between your gut and your brain or your weight, there is also a connection between your gut and your skin. Researchers as far back as the 1940’s realized this connection and today we have more support for the importance of keeping the gut healthy to promote healthy skin as well.

Today studies have shown that those with acne were more likely to experience constipation, gastric reflux and bloating. It is believed that the alteration of specific gut bacteria and increased intestinal permeability of the lining of the gut may be a pathway to explain the relationship between gut and skin dysfunction. In some research, introduction of specific strains of bacteria were shown to have beneficial effects on inflammation on the skin and skin homeostasis.

Improving your gut health for healthier skin

Simple choices can make a big difference:

  1. Reduce sugar intake focusing on real whole foods rather than processed foods rich in added sugars.
  2. Limit alcohol intake.
  3. Eat a diet rich in fruits and vegetables choosing foods vibrant in color like blueberries, strawberries, broccoli and spinach.
  4. Choose foods rich in nourishing omega-3 fats such as salmon, tuna, sardines, flaxseeds and chia seeds.
  5. Choose probiotic rich foods such as kefir, kombucha, miso, sauerkraut or kimchi.
  6. Feed those good probiotics with prebiotics including leafy green vegetables, onions, and whole grains.
  7. Add a probiotic supplement if that is right for you.
  8. Consider what is causing inflammation in your body – specific foods, overweight, chronic stress – and make changes as possible to reduce overall inflammation.

Each person is different. The reason for inflammation leading to skin symptoms will vary for each individual and therefore the best route for healing the gut and eliminating the symptoms will differ as well. But many of these recommendations will create benefits for every individual. When you choose a diet rich in whole foods and eliminate processed foods you are giving your gut the nutrients and fiber it needs to function at its best. You will not only eliminate the digestive symptoms of constipation and reflux but will create healing needed for healthy glowing skin too.

Lose Weight Fast With Healthy Foods

Lose Weight FastMid 2016 is here with us and probably by now you have not achieved one of your New Year resolutions – losing weight. Don’t worry, you still have plenty of time. Thanks to lose weight fast tips, you can finally shed off the extra kilos.

No longer do you have to worry about that muffin top or your best clothes not fitting you anymore. What you need to know is that putting on weight is not suitable for your health. Medical experts have been able to identify severe consequences of obesity. They include diabetes and cardiovascular problems. Here are tips to help you lose weight fast with healthy foods.


Vegetables are rich in nutrients and minerals. They include Vitamins, minerals and fiber. When you incorporate a few leafy green vegetables in your meals, your body will benefit from the fiber and nutrients. Fiber is known to heighten the metabolism rate which helps the body to burn more energy. When you are overweight, fat is stored around the thighs, hips and belly/waist area. When your metabolism rate is accelerated, more energy is needed. Fat is an energy source and when burned, it powers body functions.This helps you to lose weight fast. Examples of vegetables to eat include spinach, kales and asparagus.

Protein rich food

When man was evolving, he depended on meat as a source of food. Today, a meal that consists only of protein rich foods especially meat is referred to as paleo diet. Protein takes time to be digested in the body. For the body to complete this process, energy is needed. Fat is burned to provide the body with energy resulting in weight loss. Protein also helps to make you feel full. This prevents the tendency of over eating or snacking on unhealthy meals. To achieve this, consume protein rich foods that produce positive results. They include lean beef, chicken, rabbit and fish.


Honey is the best substitute for artificial sugar which is known to increase weight. This is because the body converts glucose into fat storing it around the body. Honey has anti bacterial, antiviral and anti fungal properties. When used in tea each morning instead of sugar, it helps you lose weight fast. You can substitute it with fruit jams bought from the store that are rich in artificial sugar and other sweeteners’. Furthermore, you can gain several health benefits from the honey itself. For example improved immunity, helps to suppress coughs and improves blood sugar control.


They are known to be high in fat but they don’t increase your weight when consumed. Instead, they help you lose it – fast. They are an excellent snack rich in protein, fiber and healthy fats. When consumed, they help to improve your metabolic health. This can be attributed to the protein and fiber.They ensure that the body burns off fat to provide energy in order to digest them quickly. This is achieved when the metabolism rate increases. This helps you become leaner in no time. Caution, they are high in calories and if you binge eat them, you will increase the calories in your body. Example of nuts to consume includes almonds and macadamia nuts.


From the days of Adam and Eve, fruits have made up a small percentage as a snack or meal. They are known to be rich in Vitamins, minerals, fiber, water and natural sugar. This is a healthy combination that can help you lose weight fast.