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Have a Healthy Spring with Proper Nutrition

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healthy spring

A new season comes with a bunch of health fruits and vegetables and the star of a healthy spring is purslane without a doubt!

Purslane, whose history goes back centuries, is one of the miraculous plants that comes with spring. Its leaves are smooth, thick and spherical. Depending on the variety, the leaves may be 1.5 or 2 centimeters long. In the development period, the round and thick roots spread from the center of the plant and are generally reddish. The plant grows in everywhere in Turkey. Purslane, which is a cure-all with a sourish taste, is an important green-leafy vegetable rich in calcium, vitamin and iron. Purslane also contains omega-3’s. Here are some unknown benefits of purslane:

A strong antioxidant

The leaves of purslane are rich in vitamin A and C. Purslane is especially rich in Vitamin A. This vitamin has an effective role in the treatment of eye diseases and protection from various illnesses. Besides, it clears the skin from dead cells with its antioxidants. While Vitamin A protects the body against cancer, it also helps the treatment of oral diseases. There is a high amount of Vitamin C in purslane leaves. Vitamin C boosts the immune system and protects the body against illnesses.

Rich in minerals

Purslane contains calcium, zinc, phosphor, manganese and copper. Zinc is helpful in improving the functions of the immune system. It also protects the body from free radicals that can cause cancer. Magnesium is effective on the skin and hair health. It is a protection against depression. It has an important role in vitamin and mineral absorption in the body. Magnesium is useful in the treatment of asthma and allergic illnesses, as well. With its strong antioxidant effect, it becomes a shield against any cancer.

Thinking calcium and copper as less effective is impossible. While calcium provides bone development, copper is effective in the absorption of minerals, such as calcium and iron. Copper has an importance in the production of hemoglobin in the body. A copper deficiency can cause impairment in the immune system, drops in bodily resistance, dermatological diseases and neurological problems. Phosphor and calcium are responsible for bone and tooth health in the body. Calcium is also necessary for nerve, muscle and blood functions. In order to benefit from all these vitamin and minerals, you need to consume purslane regularly.

Enemy of bad cholesterol

According to research, purslane decreases the production of LDL, which is bad cholesterol.

Diet friendly

One-hundred grams of purslane contains 16 calories. This can be a good news for people who are trying to limit their calorie intake. It is diet-friendly with its low calories. Besides, it is full of dietary fiber which makes you feel full after meals. It limits your nutrition and helps you to lose weight.

Heart friendly

The omega-3 fatty acid in purslane has an effective role in cardiovascular health. Omega-3 is in the category of polyunsaturated, essential fatty acids. Your body cannot produce essential fatty acids. Therefore, you should take them from foods. Ethnobiologists who search for the relation between primitive societies and the plants around them believe that the plants people ate long ago were providing more nutrients than the ones that we consume today. For instance, people were consuming 390 milligrams of vitamin C on average from fruits and vegetables in a day 10,000 years ago. However, a person consumes only 88 milligrams of vitamin C per day in the present. Therefore, nutrition rich in vitamin C is important, especially in mid seasons. Try to consume green-leafy vegetables often such as purslane.

Foods for a healthy heart

Salmon: Salmon is a natural omega-3 source. In order to have a healthy heart, consume fish rich in omega-3 two times a week.

Dried fruits and nuts: Dried fruits and nuts are full of heart-friendly omega-3 fats. Hazelnuts, walnuts and pistachios are the three-highest nuts rich in omega-3. Pumpkin seeds and sunflower seeds also have a high level of omega-3. They are perfect snacks for picnics. Hazelnuts also make you feel full and keep you away from junk foods.

Olive oil/Rapeseed oil: They contain mono and polyunsaturated omega-3 fats which are beneficial to cardiovascular health and decrease inflammation. These oils are perfect options for cooking. In order to benefit from their quality, add some to your salads along with colorful and fresh vegetables. You will have a low-calorie and delicious meal.

Grapefruit: Citrus fruits, especially grapefruits, contains Vitamin C, which decreases inflammation causing stroke and heart diseases, flavonoids and antioxidants. Add it to your salad or its sauce. It can be also a cold juice alternative in the summer months.

Also these ones

Pomegranate: Pomegranates contain antioxidants called polyphenol. These antioxidants provide protection against heart diseases, decreasing bad cholesterol and blood pressure and slowing the plaque forming in arteries. Pomegranate antioxidants are three times more beneficial than those found in green tea. You can freshen it up, adding it to frozen yogurt, light desserts and salads.

Garlic: Garlic helps protect from heart diseases, slowing down fat storage in the arteries and dropping blood pressure. You can add it to tomato sauces for pasta or with whole-wheat bread. You can use it as a sauce in the summer after mixing it with spices or vegetables.

Avocado: Avocados are a fruit containing monounsaturated and healthy fats which helps to lower cholesterol. Avocados are also rich in folate and Vitamin E, C and B6. Add it to salads, soups or sauces. You will add both color and taste to your food.

Cornelian cherry: Cornelian cherries have antioxidants that protect the heart. Actually, it increases cholesterol removal that is regulated by the liver. Flavonoids called anthocyanin protect from cells injury and repair injured cells. They help lower bad cholesterol and provide relief to blood vessels. Consume purple-colored fruits and vegetables four or five times a week.

Prepare and present purslane

Purslane stems and buds can be eaten. Cut rigid roots and stems, using a sharp knife. In order to protect most of the nutrients, keep it at a low temperature and cook quickly. Even if its antioxidants decrease while cooking or frying, its minerals, carotenes and flavonoids can be protected by cooking with steam.

Fresh, raw leaves can be used as a salad. Here is a perfect purslane salad: Cut two bunches of parsley finely and pluck the leaves of purslane. Mix these two in a bowl. Add a cucumber and some tomatoes if you want. Add sheep’s sorrel, rocket and radish to your salad. Add two soup spoons of olive oil and one soup spoon of fresh lemon juice to your salad. Your salad is ready to consume.

Purslane stem and leaves that are sauteed with onion and garlic can be consumed as a garnish together with meat, fish and chicken.

Purslane can be consumed as a soup, as well. Here is a perfect purslane soup: Clean and wash the purslane. Put some oil in a stock pot and add the purslane. Cook the purslane for a few minutes until it softens. Then put some water and bring it to a boil. Mix flour, garlic, lemon juice and salt in a blender. After the purslane is cooked, add it to this mixture. Add hot water and your soup is ready. You can also consume purslane in your breakfast with cheese.

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English Articles

Purslane, Health Coming with Spring

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Yayınlanma:

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A new season comes with a bunch of health fruits and vegetables and the star of a healthy spring is purslane without a doubt

Purslane, whose history goes back centuries, is one of the miraculous plants that comes with spring. Its leaves are smooth, thick and spherical. Depending on the variety, the leaves may be 1.5 or 2 centimeters long. In the development period, the round and thick roots spread from the center of the plant and are generally reddish. The plant grows in everywhere in Turkey. Purslane, which is a cure-all with a sourish taste, is an important green-leafy vegetable rich in calcium, vitamin and iron. Purslane also contains omega-3’s. Here are some unknown benefits of purslane:

A strong antioxidant

The leaves of purslane are rich in vitamin A and C. Purslane is especially rich in Vitamin A. This vitamin has an effective role in the treatment of eye diseases and protection from various illnesses. Besides, it clears the skin from dead cells with its antioxidants. While Vitamin A protects the body against cancer, it also helps the treatment of oral diseases. There is a high amount of Vitamin C in purslane leaves. Vitamin C boosts the immune system and protects the body against illnesses.

Rich in minerals

Purslane contains calcium, zinc, phosphor, manganese and copper. Zinc is helpful in improving the functions of the immune system. It also protects the body from free radicals that can cause cancer. Magnesium is effective on the skin and hair health. It is a protection against depression. It has an important role in vitamin and mineral absorption in the body. Magnesium is useful in the treatment of asthma and allergic illnesses, as well. With its strong antioxidant effect, it becomes a shield against any cancer.

Thinking calcium and copper as less effective is impossible. While calcium provides bone development, copper is effective in the absorption of minerals, such as calcium and iron. Copper has an importance in the production of hemoglobin in the body. A copper deficiency can cause impairment in the immune system, drops in bodily resistance, dermatological diseases and neurological problems. Phosphor and calcium are responsible for bone and tooth health in the body. Calcium is also necessary for nerve, muscle and blood functions. In order to benefit from all these vitamin and minerals, you need to consume purslane regularly.

Enemy of bad cholesterol

According to research, purslane decreases the production of LDL, which is bad cholesterol.

Diet friendly

One-hundred grams of purslane contains 16 calories. This can be a good news for people who are trying to limit their calorie intake. It is diet-friendly with its low calories. Besides, it is full of dietary fiber which makes you feel full after meals. It limits your nutrition and helps you to lose weight.

Heart friendly

The omega-3 fatty acid in purslane has an effective role in cardiovascular health. Omega-3 is in the category of polyunsaturated, essential fatty acids. Your body cannot produce essential fatty acids. Therefore, you should take them from foods. Ethnobiologists who search for the relation between primitive societies and the plants around them believe that the plants people ate long ago were providing more nutrients than the ones that we consume today. For instance, people were consuming 390 milligrams of vitamin C on average from fruits and vegetables in a day 10,000 years ago. However, a person consumes only 88 milligrams of vitamin C per day in the present. Therefore, nutrition rich in vitamin C is important, especially in mid seasons. Try to consume green-leafy vegetables often such as purslane.

Foods for a healthy heart

Salmon: Salmon is a natural omega-3 source. In order to have a healthy heart, consume fish rich in omega-3 two times a week.

Dried fruits and nuts: Dried fruits and nuts are full of heart-friendly omega-3 fats. Hazelnuts, walnuts and pistachios are the three-highest nuts rich in omega-3. Pumpkin seeds and sunflower seeds also have a high level of omega-3. They are perfect snacks for picnics. Hazelnuts also make you feel full and keep you away from junk foods.

Olive oil/Rapeseed oil: They contain mono and polyunsaturated omega-3 fats which are beneficial to cardiovascular health and decrease inflammation. These oils are perfect options for cooking. In order to benefit from their quality, add some to your salads along with colorful and fresh vegetables. You will have a low-calorie and delicious meal.

Grapefruit: Citrus fruits, especially grapefruits, contains Vitamin C, which decreases inflammation causing stroke and heart diseases, flavonoids and antioxidants. Add it to your salad or its sauce. It can be also a cold juice alternative in the summer months.

More and more foods..

Pomegranate: Pomegranates contain antioxidants called polyphenol. These antioxidants provide protection against heart diseases, decreasing bad cholesterol and blood pressure and slowing the plaque forming in arteries. Pomegranate antioxidants are three times more beneficial than those found in green tea. You can freshen it up, adding it to frozen yogurt, light desserts and salads.

Garlic: Garlic helps protect from heart diseases, slowing down fat storage in the arteries and dropping blood pressure. You can add it to tomato sauces for pasta or with whole-wheat bread. You can use it as a sauce in the summer after mixing it with spices or vegetables.

Avocado: Avocados are a fruit containing monounsaturated and healthy fats which helps to lower cholesterol. Avocados are also rich in folate and Vitamin E, C and B6. Add it to salads, soups or sauces. You will add both color and taste to your food.

Cornelian cherry: Cornelian cherries have antioxidants that protect the heart. Actually, it increases cholesterol removal that is regulated by the liver. Flavonoids called anthocyanin protect from cells injury and repair injured cells. They help lower bad cholesterol and provide relief to blood vessels. Consume purple-colored fruits and vegetables four or five times a week.

Prepare and present purslane

Purslane stems and buds can be eaten. Cut rigid roots and stems, using a sharp knife. In order to protect most of the nutrients, keep it at a low temperature and cook quickly. Even if its antioxidants decrease while cooking or frying, its minerals, carotenes and flavonoids can be protected by cooking with steam.

Fresh, raw leaves can be used as a salad. Here is a perfect purslane salad: Cut two bunches of parsley finely and pluck the leaves of purslane. Mix these two in a bowl. Add a cucumber and some tomatoes if you want. Add sheep’s sorrel, rocket and radish to your salad. Add two soup spoons of olive oil and one soup spoon of fresh lemon juice to your salad. Your salad is ready to consume.

Purslane stem and leaves that are sauteed with onion and garlic can be consumed as a garnish together with meat, fish and chicken.

Purslane can be consumed as a soup, as well. Here is a perfect purslane soup: Clean and wash the purslane. Put some oil in a stock pot and add the purslane. Cook the purslane for a few minutes until it softens. Then put some water and bring it to a boil. Mix flour, garlic, lemon juice and salt in a blender. After the purslane is cooked, add it to this mixture. Add hot water and your soup is ready. You can also consume purslane in your breakfast with cheese.

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English Articles

Thyroid Gland: Functions, Symptoms and Diet

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Thyroid gland

The butterfly-shaped thyroid gland that occupies a small place in your body conducts important tasks, like regulating your appetite, energy level and body temperature

The thyroid gland is the biggest endocrine gland in the body. It produces two hormones – triiodothyronine (T3) and thyroxine (T4). These hormones control our bodies’ speed in energy burning and its reaction to stress hormones. While everything goes well, you can’t recognize it, but if bells start to toll for the thyroid, it can get your attention. A problem in the thyroid appears in two ways: hyperthyroidism (excessive thyroid hormone production) and hypothyroidism (insufficient thyroid hormone production). If you experience an imbalance in the thyroid, it is possible to get rid of the worst symptoms of it with a healthy diet. I will tell below how you can understand if you have a problem with your thyroid glands and what you should eat to treat it. A healthy diet can be the solution for thyroid problems as it is for many other diseases.

If your skin becomes thinner or has rough tissue, be careful

The thyroid glands control the speed of your skin’s peeling. The skin peels faster in patients with hyperthyroidism and often become smooth. However, it causes thin skin. Hypothyroidism makes the skin rough, slowing down the skin’s speed in cell production. Hyperthyroidism makes the skin feel moist or hot and it increases the redness of the face and hands. Hypothyroidism, on the other hand makes the skin feel cold and pale. It also causes wounds to heal very slowly and an orange-yellow skin color because of carotenemia.

Putting on weight can be a sign of thyroid problems

While hyperthyroidism is related to losing weight, it can also increase your appetite. Therefore, it is possible to put on weight even if you have a fast metabolism. The same thing goes for hypothyroidism, which is related to putting on weight and poor appetite, as well. While your metabolism gets slower, your desire to eat can also decrease, and this can cause you to lose weight.

Be careful if your body temperature increases or decreases

Hyperthyroidism provides a much faster metabolism, accelerating the normal body processes. This can enable you to burn energy faster and increase your body temperature. People with hyperthyroidism can wake up at night covered in sweat, because the increasing energy burning in the body can cause a fast heartbeat.

On the other hand, your body temperature can decrease since hypothyroidism slows your metabolism. Thus, you may need a jumper.

Take your emotions into consideration

An extremely active thyroid can have a manic depressive effect on your emotions. Hyperthyroidism can be related to anxiety, overly emotional behavior and even psychosis. Besides, hypothyroidism is related to depressive feelings and makes people distant from social life. It can end with forgetfulness.

If you think your energy has decreased, it could be your thyroid

The body’s way to spend it’s energy differs in hyperthyroidism and hypothyroidism, but, both of them can shake the human body seriously. If you have a thyroid which is low grade active, you almost want to do nothing. In addition, an excessively active thyroid can increase your metabolism speed to 100 percent, and this situation ends up with serious energy downfalls. Hyperthyroidism substantially increases the heartbeat speed and this accelerates people and makes them feel tired quicker.

What should we do in this situation?

In order to prevent these side effects, there are some things that we can do. The leading one of them is to eat healthy. The foods that I will mention in this article support you in fighting against the thyroid and cause a decrease in its side effects.

Choose foods which are low in calories but high in fiber

Consume more fruits and vegetables, preferring foods high in fiber and low in calories. Prunes or high-fiber foods which contain plum water make your intestine work. In the struggle against the thyroid, it is important to boost the digestion. Intestines that work slowly causes toxic accumulation. This can trigger your illness.

Decrease consuming meat and milk

Consume less meat and milk for most of the chemicals that you shouldn’t consume are found in the fat of meat and milk products. The less you consume meat and milk, the less your body will expose these toxics that destroy the thyroid hormone. When you eat meat, take the half of your portion away and consume less meat in every meal. As coal can trigger cancer, prefer to cook your meat on a grill. Temperance can solve thyroid problems like it does in many things. Dairy milk is generally delicious, but, it can disturb those who have an intolerance to lactose. If you experience wind, cramps in the stomach, constipation or other disturbing symptoms, regulate your eating order.

Eat simple foods

Prefer protein sources that aren’t animal products, such as avocado, olives, nuts and bean curd.

Consume fat that you trust

Instead of hydrogenated vegetable oils used in processed foods, prefer good oils. I recommend you to stay away from hydrogenated oils as they will affect your metabolism. Olive oil can help in this context.

Have snacks that you always carry

Those who have an imbalance in the sugar level can keep some nuts and walnuts to consume at the specific hours of the day. These little snacks contain sufficient amount of protein to balance your sugar level.

Read contents of the foods that are in your shopping basket

Get used to reading contents in your market shopping. If all materials aren’t familiar to you, you can put the product back in its place on shelves. Chemicals that are used to protect foods can slow down your body’s metabolism.

Every meal is important, but don’t skip breakfast

I advise you to eat at regular intervals even if your foods are little, healthy appetizers. The body needs energy even when you sleep. Instead of a main meal that you overindulge in, eating at intervals with small snacks is much more beneficial for the metabolism; this is especially important if you have a thyroid problem.

Remove caffeine, alcohol, tobacco and sugar from your life

For the metabolism of thyroid patients, caffeine, alcohol, tobacco and sugar are the most dangerous things. Remove these four from your life. A cup of coffee that you prepared in the mornings can smell perfect and helps you start the day. However, your increased energy will decrease quickly and make you feel tired through the whole day. Instead of coffee, herbal teas will be a nice preference without any caffeine. Chocolate can be indispensable for many people, but, it doesn’t support your body apart from giving pleasure to you. In the content of chocolate, there are xanthines like caffeine. Medical works don’t confirm that chocolate has a psychological profit.

Most of us know that alcohol needs to be fragmentized in the liver and sometimes creates stress. In wines, additional chemicals, like sulfides can prevent deterioration and ferment pressured digestion. This is why thyroid patients should avoid them.

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English Articles

Vitamin-Rich Foods

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Vitamin-Rich Foods

As we age, our body changes and it is crucial to support it with vitamin-rich foods to keep up with the chaos of everyday life.

When you pass 40, even if you still feel like you are 18, your body is well aware that time has passed! If you are thinking “I have a lot to do,” then you should start supplementing your body starting today. If you have not paid much attention to your nutrition so far, your body may warn you soon if it has not warned you already.

As we age, muscle mass begins deteriorating, the chance of gaining weight increases, menopause might start and the risk of chronic illnesses such as cancer, diabetes and heart diseases increases. Be mindful of any warning signs and take precautions! Vitamin supplements and some foods can help you live a long and healthy life.

It is important to eat well at every age but as the body ages and its internal mechanisms change (especially around the age of 40), the importance becomes even more evident. This is why it is important to eat well and take precautions especially at younger ages. If you decide to take supplements, consulting your doctor is the most important thing to do. They will offer you the best advice.

We can list some vitamins that are important at every age but get even more important from age 40 on as follows.

Potassium

Potassium has a major role in regulating blood pressure regardless of age. A study on postmenopausal women has shown that getting a high daily intake of potassium through meals is linked to a decrease in stroke risk. The study defined high potassium intake as 3.1 grams per day.

In short, if you feel weak and tired throughout the day, have high blood pressure, experience occasional muscle spasms in your legs and health palpitations; you might be suffering from potassium deficiency.

The best way to take more potassium is to eat a wide variety of fruits and vegetables throughout the day. Even though bananas are the first fruit to come to mind when we think about potassium-rich foods, there are some other foods that have higher potassium contents.

Potassium-rich foods include:

Potatoes (medium size) 941 milligrams

Earth apples (medium size) 542 mg

Tomato sauce (1 cup) 728 mg

Melons 641 mg

Spinach (1 bowl) 540 mg

Beets (1 bowl) 518 mg

Beans (1 bowl) 1189 mg

Salmon (1 can) 480 mg

Zucchini (1 cup) 582 mg

Chard (1 cup of cooked chard) 961 mg

Yogurt (1 bowl) 573 mg

It is not very likely that you will take a dangerous amount of potassium through your daily meals. Before taking potassium supplements, you should definitely consult your doctor since too much potassium can harm your gastrointestinal system and heart and might even cause life-threatening heart palpitations. If potassium supplements are prescribed by your doctor, they must observe the resultant effects on you.

Vitamin B12

After the age of 40, vitamin B12 should definitely be on your list to maintain normal blood and brain functions. Children and young people get their supply of B12 through foods such as fish, poultry, red meat, milk and milk products, eggs and other animal products. But as the body ages, it becomes harder to absorb the vitamin through such foods. This happens around the age of 50 due to a drop in the acidity of the stomach.

Between the ages of 40 and 50 is a good time to begin taking B12 through food supplements or multivitamins. Taking 2.4 mg of B12 every day will meet your body’s needs. Don’t worry about taking too much. Since B12 is a water-soluble vitamin, your body will only absorb the necessary amount.

Calcium

Calcium is still a subject of heavy research. According to 59 studies done to evaluate the role calcium plays in preventing bone fractures among men and women above the age of 50, the probability that high calcium intake might lower the risk of fractures is low.

Even though most of the calcium bones need is absorbed in the earlier stages of our lives (before the age of 30), our diet afterwards plays a significant role in maintaining bone health. Basic biochemical bodily functions such as the functioning of muscles, nerves and the heart require the consumption of high nutritional value food.

If your daily calcium intake is not enough, your body will extract the deficient amount from your bones, resulting in a weaker body. This means that you will still need to maintain a sufficient level of daily calcium intake past the age of 40, however more calcium does not necessarily mean more benefits and at some level it might even impact your heart negatively.

Maintaining a varied diet with plenty of calcium-rich foods such as milk, broccoli, almonds, spinach, soy cheese and sardines will help you take the amount of calcium your body needs every day, which is about 1000 mg for women between the ages of 40 and 50 and 1,200 for women above 50.

Vitamin D

Vitamin D is especially important for people over the age of 40 since studies have shown that diabetes, heart diseases, multiple sclerosis (MS) along with lung and colon cancers are linked to vitamin D deficiency. Vitamin D is also necessary for efficient calcium intake of the body.

Foods such as fish, grains and grain products contain vitamin D, but the absorption of the vitamin from such sources is not very efficient. Sunlight exposure is the best way to ensure sufficient vitamin D intake, although not everyone lives close enough to the equator to make this method viable.

Some research suggests taking D3 supplements because D3 is the vitamin type that resembles vitamin D caused by sunlight exposure the closest. U.S. National Institutes of Health recommend that the daily intake of vitamin D should not be below 600 IU (800 IU for people older than the age of 50). Highest level of daily intake at which no adverse effects occur is stated to be 4,000 IU.

Magnesium

One of the most important functions of Magnesium is that it helps regulate blood pressure, especially among women above the age of 40 who are at risk of suffering from hypertension caused by aging.

Studies have shown that complications such as heart diseases, diabetes and inflammations are linked to magnesium deficiency. Magnesium also helps the body absorb calcium more efficiently, helps regulate blood sugar levels and has beneficial effects on muscles, nerves and the heart.

If you suspect that you might be suffering from magnesium deficiency, you can get your magnesium levels tested by your doctor.

If you have a healthy and balanced diet, your magnesium intake can be sufficiently satisfied via foods like dark leafy greens, beans, soy, nuts and avocados. Taking too much magnesium does not pose serious risks but may cause diarrhea, stomach aches and cramps.

Omega-3

Even though omega-3 is not technically a vitamin, it deserves to be on this list due to its many benefits to the body. It prevents some negative effects of aging, prevents the increase of heart disease risk and helps prevent the decrease of cognitional ability.

Research has shown that omega-3 plays a role in decreasing blood pressure, maintaining healthy LDL (bad cholesterol) levels, reducing the risk of heart disease and keeping a sharp memory. A recent study has shown that people with higher levels of omega-3 fatty acids in their blood have bigger brains and perform better in memory tests and in areas like abstract thinking and planning compared to people with lower levels. This result has shown that omega-3 also helps maintain a healthy brain along with its previously known benefits.

You can take omega-3 from foods such as fish, walnuts, flaxseed and leafy vegetables. Taking supplements will ensure that you are consuming enough omega-3. In both situations you should seek daily intake levels of 500 mg if you are healthy, between 800 and 1,000 mgs if you are suffering from a heart disease and between 2,000 and 4,000 mgs if you have high levels of triglyceride. If you are taking anticoagulants, be sure to consult your doctor about your dose.

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