Top 10 Foods with High Levels of Antioxidants

Top 10 Foods with High Levels of Antioxidants

As many of you know by now I’m pretty interested in Antioxidants and the whole realtionship between diet and health. Please check out this inforgraphic and start adding to your meals today!

Top 10 Foods with High Levels of Antioxidants

From Visually.

What are superfoods? This is eye opening

What are superfoods?

We examine the evidence behind the health claims of 10 of the most popular so-called superfoods.

So-called, because there is no official definition of a “superfood” and the EU has banned health claims on packaging unless supported by scientific evidence.

But that hasn’t stopped many food brands from funding academics to research the health benefits of their product.

The superfood trend exploits the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases like heart disease, stroke and cancer.

The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence.

Many of us want to believe that eating a single fruit or vegetable containing a certain antioxidant will zap a diseased cell.

The problem is that most research on superfoods tests chemicals and extracts in concentrations not found in the food in its natural state.

Garlic, for example, contains a nutrient alleged to help reduce cholesterol and blood pressure. But you’d have to eat up to 28 cloves a day to match the doses used in the lab – something no researcher has yet been brave enough to try.


Foods that have been elevated to superfood status in recent years include those rich in antioxidants (such as beta-carotene, vitamins A, C, E, flavanoids and selenium) and omega-3 fatty acids.

Antioxidants are chemicals thought to protect against the harmful effects of free radicals, which are chemicals naturally produced in every living cell and known to cause cell damage.

However, evidence about this and other health benefits of antioxidants is inconclusive. In a review of the scientific evidence in 2011 (PDF, 188kb), the European Food Safety Authority (EFSA) found no evidence that the antioxidant action on free radicals observed in the lab was of any benefit to human health.

On the other hand, some research suggests that certain antioxidant supplements may be harmful (PDF, 2.72Mb).

While the concept of a “miracle food” remains a fantasy, it’s pretty well-established that obesity and alcohol are the two most common causes of major long-term illness and increased risk of premature death.

Importance of a balanced diet

Diet plays an important role in our health, but there is concern that too much focus on individual foods may encourage unhealthy eating.

“No food, including those labelled ‘superfoods’, can compensate for unhealthy eating,” explains Alison Hornby, a dietitian and spokesperson for the British Dietetic Association (BDA).

“If people mistakenly believe they can ‘undo’ the damage caused by unhealthy foods by eating a superfood, they may continue making routine choices that are unhealthy and increase their risk of long-term illness.”

Dietitians avoid the term “superfood” and prefer to talk of “super diets”, where the emphasis is on a healthy, balanced diet, rich in fruit and vegetables and wholegrain foods.

There is good evidence that the Mediterranean diet can reduce the risk of some chronic diseases and increase life expectancy.

This diet includes plenty of fruit and vegetables, olive oil and legumes, and less meat and dairy foods than the typical Western diet.

Hornby says: “When it comes to keeping healthy, it’s best not to concentrate on any one food in the hope it will work miracles.

“All unprocessed food from the major food groups could be considered ‘super’. All these foods are useful as part of a balanced diet.

“You should eat a variety of foods, as described by the eatwell plate, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.”

We’ve teamed up with the BDA to look at the best available research to see if the health claims of 10 popular “superfoods” add up. Click on the foods listed below to see the evidence:

5 Juicing Recipes for Glowing Skin

5 Juicing Recipes for Glowing Skin

Juicing Recipes for Glowing Skin
Juicing Recipes for Glowing Skin

We all want better skin. There are so many factors that play a role in lessening the clarity and the beauty of our skin. The skin is the bodies protective barrier therefor it is exposed to the environment, it can be affected by stress levels, the food that we eat, and it can also be sensitive to hormone changes in our body. Every now and then you need to provide your skin with a rejuvenating boost. Although many people use masks and skin treatments as a way to give therapy to their skin they forget that the vitality of our skin is also determined by the things that go into our bodies.

If you are not providing your body with nutrition, your skin will suffer. You will not be able to produce healthy skin cells if you are filling your body with junk foods and skimping on fruits and vegetables. Juicing is a great way to treat your body and your skin. There are many foods that have great benefits for the skin and when you juice you are putting potent amounts of minerals and vitamins that your skin needs to thrive. Below we are sharing five juicing recipes that will leave you with glowing skin.

  1. Carrot and Orange Juice

Recipe:

2 whole carrots (with the stem chopped off)

1 peeled orange


As children, we are told to eat carrots in order to improve our vision, but they have many more benefits for the body aside from helping eyesight. Carrots are amazing because they are jam packed with beta carotene. You may be wondering what beta carotene is. It is an antioxidant that protects cells by preventing cell breakdown. It is a pigment with an orange/red color and our body takes it in as a source of vitamin A. The abundance of vitamin A in carrots makes it great for the skin as vitamin A is needed in order for our body to produce healthy, glowing skin. This vitamin promotes the skin’s production of collagen. Collagen is what gives the skin its fullness which keeps the face looking young and plump. Without collagen the skin will quickly begin to sag and wrinkles become more prominent.  It also helps to protect our skin from damage against free radicals.

Oranges also present many benefits for the skin. They are fortified with vitamin C. You may have seen vitamin C skin serums and other products for the skin containing vitamin C and that is because it does wonders for the skin. It naturally has the ability to fade dark spots on the skin. If you have acne scars or spots from sun damage vitamin C is your friend. The vitamin C in oranges also has the capability to reduce inflammation so that means that your breakouts will look far less severe.

  1. Beet and Lemon Juice

Recipe:

½ a beet

1 lemon

½ cup water

Beets are stellar for the skin. They can prevent breakouts by cleansing the liver and the blood. When your body is full of toxins your skin suffers. When the toxins that are in your liver and blood are filtered out of the body they can no longer cause breakouts. They are also full of other nutrients that promote healthy skin.

Lemons are also wonderful for the skin. They are a source of citric acid which can help fade stubborn marks on the skin. This juice will leave your skin flawless and scar free!

  1. Apple and Ginger Juice

Recipe:

1 large apple

1 tablespoon of grated ginger

This juice is one that has a great taste. The apple is sweet and subtle and the ginger gives it a bit of a spicy kick. It is also great for your complexion. Make sure that you leave the peel on the apple because it is full of pectin which boosts the production of collagen in the skin. The ginger in the juice makes it great for anyone who suffers from acne. Ginger has anti-inflammatory abilities which will help improve the clarity of your skin.

  1. Kale and Lime

Recipe:

2 cups chopped kale

1 lime

1/4 cup water

Kale is another powerful source of beta carotene which we have discussed previously in this article. Like other citrus fruits lime is a source of vitamin C and are skin brighteners which repair the skin from damage that was inflicted to it by the sun or by breakouts.

  1. Cucumber and Mint

Recipe:

1 cucumber

¼ cup mint leaves

Cucumber is mainly water, which means that it is hydrating and it also contains a small amount of vitamin C. Mint is awesome for the skin, it is fortified with vitamin A. Salicylic acid, which is an acid used in many anti-acne products, is naturally occurring in mint.

conclusion

Amazing skin is possible. Juice a few times a week using these recipes and you are sure to see a visible difference in the beauty of your skin. In order for our body to produce healthy skin we have to take care of our body on the inside and out.

References

https://www.solvaderm.com/blog/skin-brightening

https://www.thebeautyinsiders.com/category/natural-skin-brightener

 

Author Bio

Kelly Everson (@kellyeverson12) is an American author and MA in English literature. She is a health article writer who has written numerous articles/online journals on stretch marks, pregnancy, sleep disorders, female health and joint pain problems. She is also passionate about health, beauty and fitness. She is contributing to Consumer Health Digest from 2011. Examiner from 2013, Epochtimes & Healthline from 2014

7 SIMPLE WAYS FOR EVERYDAY SKINCARE

The skin is the outer covering of the whole body, and it is important to take care of it. A daily skin care routine is imperative for people who want to have a gorgeous and radiant look all the time. This is because the products and care given to the skin will help to determine the final results of how the skin will look. The simple ways of taking care of the skin will involve:

Have a routine

7 SIMPLE WAYS FOR EVERYDAY SKINCARE
7 SIMPLE WAYS FOR EVERYDAY SKINCARE

It is important to have a daily routine with the steps that are important to take care of the skin. Skin experts encourage individuals to have a personal list of the daily skin care routine that they use. This helps one to ensure that all the steps are done in the right way.

Wash the face

It is important to wash the face at least twice a day i.e. in the morning and before going to bed. This is even in cases where one washes in the morning, and they are not wearing any makeup. There are many germs and toxins that come into contact with the skin during the day. The face is more affected because it remains exposed throughout the day. People who wear makeup should remove it strictly before going to sleep to prevent it from clogging the pores and causing acne on the face. Washing is important, but it is not advisable to scrub the face as this can lead to chapping of the skin.



Use the right products

It is important to be careful about the products that one applies on the face. The right anti-aging products and the best skin brighteners will keep the face glowing and radiant for e.g Meladerm. It is advisable to apply an anti-aging cream when going to bed as this will continue working on the face as you sleep. The right products will work well on a clean face especially at night when one is without makeup.

Hydrate the skin

A night time lotion or cream is important to keep the skin well hydrated. It is important to slather the skin with a lotion immediately after birth to prevent it from excessive dryness. Proper hydration will also lead to longer and thicker eyelashes, and this will make one look more radiant. In addition to moisturizing the skin, it is important to take water daily at least eight glasses. Taking the right diet will also help to keep the skin in good condition and prevent symptoms of high blood pressure and other conditions.

Using a mask

There are many skin care masks that are available, and some are good for night time. The masks are loaded with nutrients and antioxidants that help to nourish the skin. The masks that are meant for night time are well suited for the night, and they do not mess the pillowcases. There are also others that are good for the day.

Sleep on the back

Sleeping on the stomach or the side will smush the face on the bed or the pillow and this can easily lead to the development of wrinkles. Sleeping on these sides will also remove the moisturizer and rub the face of its important nutrients. The skin experts encourage people to sleep on their back to prevent the early and premature development of wrinkles. It is advisable to practice sleeping on your back, and this will become a routine in no time. People who are just not able to sleep on their back are advised to use pillowcases made of satin as it does not smush the face as much as the other materials.

Proper health precautions

It is important to take the necessary skin care precautions to avoid the development of skin conditions. Most skin conditions are caused by bacteria and the presence of toxins on the skin. Practicing skin protection entails taking good care of the skin and being on the lookout for the things that come into contact with the skin. This helps to reduce the chances of the skin coming into contact with germs. It is also advisable to avoid touching the face with fingers and other items like telephone receivers. It is important to avoid sharing drinks with other workmates or friends as this can lead to the transfer of infections from one person to another.

Conclusion

It is important to take care of the skin for one to glow and look radiant. Having a routine for daily skin care is very important as it helps to prevent the occurrence of acne, skin conditions and other symptoms of high blood pressure and other chronic conditions. This article explains the seven simple ways of every day skin care.

Author Bio

Kathy Mitchell was born and raised in the USA. She has done MA in English literature, and she loves to write articles on health and beauty. She loves to read daily online magazine on health and beauty. Also, she is contributing to consumer health digest since 2011.Her articles are both professional and creative. You can contact her on Facebook and Twitter.

 

7 Superfoods That Improve Heart Health – a guest post by Meighan Sembrano


Superfoods have been around throughout the history, but it was only recently when scientists
Superfoods
Superfoods
realized their true power and beneficial effects on our health. They have the ability to improve our brain power, prevent cancer, and boost our heart health. In this article, we will discuss heart-healthy superfoods that you should introduce into your everyday menu.

  • Blueberries

Blueberries and berries, in general, belong to the group of the healthiest foods you can eat. Blueberries are both extremely delicious and rich in antioxidants that reduce the buildup of LDL (bad) cholesterol in artery walls. Otherwise, LDL cholesterol would keep building up and cause various cardiovascular diseases. The reason blueberries are included in first place of our list is because, studies that were conducted at the USDA Human Nutrition Center revealed that blueberries rank as #1 in best antioxidant activity when compared to other fresh fruits and vegetables.

Also, the recent study revealed that women who ate more than three servings of blueberries per week had a 32% lower risk of getting the heart attack. It is recommended to eat one cup of blueberries a day.

  • Beans

Beans are one of the most underrated superfoods. However, black, kidney, and pinto beans have a high level of soluble fibers that are beneficial for our heart health. Also, beans aid in lowering high cholesterol levels and they don’t contain saturated fats. After all, high cholesterol is the leading cause of heart disease. According to the American Heart Association, another great benefit of beans for your heart health is the face it acts as an appetite suppressor. When you eat beans you feel full for a longer period, you don’t eat as much and manage to maintain your weight. Gaining weight and even obesity are a great threat to your heart health.

  • Spinach

Spinach and other green leafy vegetables are high in fiber, vitamins, minerals, and antioxidants that protect your body from cardiovascular diseases. Most people don’t know that spinach is a good source of Omega 3 fatty acids too, which is another reason you should include it into your diet after all Popeye ate all that spinach for nothing. Moreover, Spinach is rich in folate that helps reduce the blood levels of the amino acid homocysteine. High level of this amino acid is an emerging risk factor for developing cardiovascular disease.

  • Salmon

Meighan Sembrano
Meighan Sembrano
When we’re talking about heart health, it is impossible to leave out glorious salmon. This fish is the best source of Omega 3 fatty acids that are essential for our body. Omega 3 fatty acids reduce the risk of developing various cardiovascular diseases by lowering levels of triglycerides (blood fats that are associated with diabetes and heart diseases). Additionally, some researchers showed that Omega 3 fatty acids prevent blood clots by making preventing platelets clump together and stick to artery walls.

American Heart Association recommends eating two 3 to 6 or servings of salmon at least two times a week.

Video: Also Watch: Benefits of omega 3 fatty acids.

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  • Dark chocolate

This is great news for all chocoholics out there. Naturally, this doesn’t mean you should buy a regular chocolate bar you eat every day. Instead, you should opt for a dark alternative. Various studies showed that dark chocolate can, indeed, benefit our heart health due to its flavonoids that reduce inflammation and improve blood circulation. British Medical Journal published findings of the study that showed that consumption of dark chocolate reduces heart attack (and even stroke) for people that are high at risk of getting cardiovascular disease.

Dark chocolate is defined as chocolate that contains at least 60 to 70% of cocoa. It is recommended to eat a square or two a day.

  • Nuts

Walnuts, pecans, cashews and other nuts are good sources of Omega 3 fatty acids. Also, nuts prevent dangerous heart rhythms, reduce the risk of blood clots, lower LDL cholesterol in the blood and prevent various cardiovascular diseases. To improve your heart health and avoid gaining weight in the abdominal area, you should an ounce of nuts a day as a replacement to usual sugary snacks.

  • Oatmeal

A half-cup of oatmeal a day contains about 130 calories while providing our body with 5 grams of heart-healthy fiber that lowers cholesterol and keeps our maintains our healthy body weight. Also, oatmeal makes you feel full which means you won’t be tempted to eat unhealthy foods or snacks. Moreover, oatmeal and whole grains lower the risk of diabetes that is, actually, a risk factor for cardiovascular disease. It’s important to eat whole grains, instead of refined ones if you want to get all these healthy benefits from the food.

Conclusion

With the introduction of superfoods from this article into your diet, you will lower the risk of getting various cardiovascular diseases. The best thing of all, these foods are just as delicious as they are healthy.

References

 

 

 

 

Author bio:

 

Meighan Sembrano is an author at Consumer Health Digest. She has a keen interest in writing. She has contributed many beauty related articles in many popular websites. She has done her Mass Communication degree. She now lives in Washington DC. She is a social worker who spends her free time searching about life, healthy, beauty and lifestyle fitness related articles. She is fond of travelling and trekking. To know more about her, follow her on Facebook and Twitter.