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5 Power Items easy to include in your everyday diet..

5 Power Items easy to include in your everyday diet..

1 . Salad;

Salad is my number one because you can make it a great ‘ensemble’ if you desire! You can put in anything from carrots, cucumbers, avocados , spinach, kale, peppers, peas to chicken, Eggs, fish , you name it… It is also number one because it is a great way to keep up with your 5 a day, AKA daily requirement for vitamins and minerals. Just ensure you don’t cook your veggies, steam them. Steaming helps to preserve the nutrients and prevents them running off.

Salads may seem boring but you can make them fun. Add little salad cream or mayo if you want, salt and pepper to make it spicy. You can also try a vinegar mixture I learnt sometime last week; Olive oil, Apple Cider Vineger and some mustard.

2. Teas

Teas have amazing benefits to the health. Teas like green tea, Chamomile tea, ginger tea e.t.c… are high in antioxidants. Antioxidants boost your immune system and are great for general health [1] [2] .

According to 82-year-old John Weisburger, PhD, senior researcher at the Institute for Cancer Prevention New York, “tea modifies the metabolism to detoxify harmful chemicals“. He pointed out that both green and black tea contain about “eight (8) to ten (10) times the polyphenols found in fruits and vegetable” [3].

He further pointed out that both green and black tea “blocked DNA damage associated with tobacco and other toxic chemicals“. Apparently, it was also observed whilst conducting animal tests, that the rats that drank tea were less prone to cancer [4].

Personally, I drink about 4 to 6 cups of tea a day. Tea also helps with weight loss as it at times contains caffeine which increases the body’s metabolism . It can also help to avert unnecessary cravings. Craving chocolate cake? Go for a cup of tea instead. Drink slowly and you will realise the desire and boredom-causing-hunger will disappear.

Finally, consider a cup of tea to help improve heart problems, eye problems, memory loss, mood disorders and immune system issues [5].

Further reading:

https://www.zliving.com/health/6-herbal-teas-rich-in-antioxidants-97070/

https://www.healthline.com/nutrition/green-tea-vs-black-tea#green-tea

3. Apple Cider Vinegar

Apple cider vinegar is literally great for everything; from your hair, to your skin to your guts! Apple cider vinegar has also been proven to help control blood sugar in diabetic or prediabetic patients.

  • Did you know?
    • Taking apple cider vinegar could increase insulin sensitivity in diabetic patients by 19–34%, which in turn lowers blood sugar [6].
    • Taking a.c.v could reduce blood sugar by 34% after ingesting 50g white bread [7].
    • Taking a.c.v could reduce your fasting blood sugar [8].

Apple cider vinegar also helps with weight loss by regulating blood sugar levels and reducing satiety. It doesn’t cost much to add a table spoon of apple cider vinegar to your bottle of water, to add it to your salad or even tea [9].

4. Lemons

Lemon are high in vitamin c, a great antioxidant. Adding lemon to your water first thing in the morning or even through out the day is a great way to get your vitamins in. Most of all, it is not expensive at all. Adding lime to your tea also adds a great flavour to it.

Lemons when drank has an alkaline effect in your stomach, hence helping to reduce stomach acidity. This creates a good environment for weight loss and keeps good bacteria in the system alive [10]. However, lemons shouldn’t be taken on its own but mixed in with good quantity of water. You can for instance mix half a lemon into a cup of water (8 oz).

“Lemons are high in a fibre called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria. Lemons also contain large amounts of citric acid which can increase urine output and decrease kidney stones as well as aid in digestion.”- Ian Musgrave


Ian Musgrave, senior lecturer in pharmacology at The University of Adelaide,
< https://www.huffingtonpost.com.au/2016/08/22/the-truth-about-lemon-water-on-digestion-and-detoxification_a_21456136/ >

In additon, lemons are also high in polyphenol antioxidants that help to reduce blood sugar and control free radicals in the body. They can also help in weight loss and boost your metabolism [11].

What are free radicals?

Oxygen in the body splits into single atoms. These single atoms scavenge around the body seeking other electrons to bond with. This process apparently causes stress to the body, increasing aging and causing diseases.

https://www.medicalnewstoday.com/articles/318652.php

So guys, it does not hurt to add a little lemon here or there to keep looking fresh.

5. Spices.

Stocking your kitchen up with different types of spices is a great way to keep healthy. Several spices have been shown to increase heart health, weight loss, give iron and so on and so forth. My 5 top spices include;

i. Cinnamon

We all know cinnamon cakes, bread, teas, e.tc. There are two kinds of cinnamon; Ceylon cinnamon and cassia cinnamon.


Cinnamon contains cinnamaldehyde which scientists believe has tremendous benefits to health . So not only does cinnamon taste great, it has numerous scientifically proven benefits [12];

  • Cinnamon is believed to have a great effect on blood sugar levels.
  • Studies also show that cinnamon has anti-inflammatory properties. It should be noted that chronic inflammation is the cause of several age related [13].
  • Cinnamon may control certain types of cancer [14] [15].
  • It also fights bacteria and fungi infections in the body [16]

ii. Ginger; Most of us have easy access to ginger. It is also less expensive than some of the spices mentioned here. Not only does ginger have an interesting taste, giving a nice twist to some popular drinks, it could also help in the following;

  • It helps to heal and restore red and irritated skin [17]
  • It could keep you looking younger due to the presence of anti-oxidants within [18]
  • It could help speed up the process of digestion, preventing indigestion and inflammation [19]. A study showed that 11 people with
    functional dyspepsia who ingested 1.2g of ginger before their meals, with a concurrent group also ingesting a placebo, experienced speed in the emptying of their stomach compared to the group that ingested the placebo [20].
  • Ginger can help ease nausea [21] [22]
  • Taking ginger daily may reduce muscle pain and soreness [23]
  • Ginger could help to reduce menstrual pain. In a study, taking a gram of ginger per day during menstrual cycle was found to equate the effect of drugs like ibuprofen [24].
  • Further reading: https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#section5

“The overall health benefits of ginger are wide-ranging. Not to mention it’s crazy-versatile – you can throw it in your smoothie, grate some on a stir-fry, add it to soup or sip ginger tea”- Karen Ansel, registered dietician and author of Healing Superfoods for Anti-Aging: Stay Younger Live Longer [25].

iii. Turmeric; Turmeric is an amazing spice and contains curcumin, a very powerful compound with amazing anti-inflammatory properties. It is said to be so powerful that it matches the effectiveness of other medical anti-inflammatory drugs, with the absence of the side effects these drugs normally have [26]. It is advised to take turmeric with black pepper to enable its absorption into the blood.

Turmeric also, as many other spices is contains antioxidant that prevents the effect of free radicals in the body [27]. Not only is it an antioxidant, it stimulates the body’s own antioxidant enzymes [28].

Not only is it an antioxidant, it stimulates the body’s own antioxidant enzymes

Furthermore, Curcumin, found in turmeric has been said to fight some forms of cancer [29]. Apparently, it not only prevents the spread of some cancers but can also kill cancerous cells [30].

For those who want to get smarter, curcumin has been said to increase the production of brain-derived neurotrophic factor (BDNF), a type of growth hormone found in the brain.
Brain-derived neurotrophic factor (BDNF) is a growth hormone that encourages neuronal survival and growth. It also encourages memory and learning due to its ability to act as a neurotransmitter modulator and take part in neuronal plasticity [31].

Brain-derived neurotrophic factor (BDNF) is a growth hormone that encourages neuronal survival and growth. It also encourages memory and learning due to its ability to act as a neurotransmitter modulator and take part in neuronal plasticity

Nevertheless, turmeric’s content of curcumin alone is not sufficient to provide some of the effects discussed here. Thus, taking a curcumin supplement may be at times recommended [32].

iv. Garlic; Garlic is in my top six because I believe it is easily accesible, inexpensive and at teh same time possesses numerous health benefits. Apart from its great taste, garlic could do the following;

  • Garlic may help to deplete the presence of heavy metals found in the body [33]
  • Garlic may also help in increasing strength, performance and resilience in athletes [34]
  • It contains antioxidants, that reduces free radicals in the blood and helps to prevent aging [35].
  • It helps to reduce oxidative stress in people with high blood pressure [33].
  • Reduces the severity of flu and cold [36]
  • May prevent the occurence of Alzheimers and dementia [37]

“Researchers have widely believed that the organic compound, allicin – which gives garlic its aroma and flavour – acts as the world’s most powerful antioxidant”-


Queen’s University. “Chemists Shed Light On Health Benefits Of Garlic.” ScienceDaily. ScienceDaily, 31 January 2009. <www.sciencedaily.com/releases/2009/01/090130154901.htm>.

v. Cayenne pepper: Cayenne pepper has been said to help in weight loss due to the presence of capsaicin [38]. It is alleged that it boosts the bodies metabolism as it encourages the body to produce more heat, hence burning more calories [39]. It also apparently, helps to reduce ones desire to eat, AKA, hunger levels. This is due to its ability to reduce the production of ghrelin, the hunger hormone [40]. Studies have also shown that people who ingested capsaicin, where less hungry and ate less through out the day [41] [42].

vi. Coriander: Coriander, also called cilantro is packed with minerals, eleven components of essential oils and six types of acids, including ascorbic acid. Each of this oils and acids have interesting benefits to the health (.

Coriander contains minerals such as magnesium, calcium, sodium, phosphorus, potassium. It also contain vitamins such as vitamin A, B, C, and K [43].


Who would think that a mere spice will contain all these goodies? Not only is coriander rich in all these amazing nutrients, it actually also tastes great.

Health benefits of Coriander;

  • Apparently, coriander could help to lower blood pressure in people suffering from hypertension [44].
  • According to the Journal of Environmental Biology, coriander also helps to reduce cholesterol in the body due to the presence of acids like oleic acid, palmitic, stearic and linoleic acids [45].
  • Coriander also helps to develop and maintain strong bones due to the calcium found in it. The vitamins found in coriander such as vitamin A, helps to maintain good high health [46].

Mimaj

I am a graduate of Law and French Language from Swansea University, United Kingdom. I have always loved writing, researching, adventure and learning. I am bilingual and appreciate a multicultural environment. I have a heart for development work and human rights.

3 thoughts on “5 Power Items easy to include in your everyday diet..

  1. So many awesome information. Definitely recommending a few friends that are into dieting and want to lose weight to come read this. But there’s nothing for people that want to gain some few pounds. 😩😫😩😫 people like me 😭

    This world does not care about us after all 😩

    1. Hey love, sorry for the delay in replying. And no worries, would work on writing something for people who want to gain weight in the near future ;).

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