Freedom 'New'-Trition (2025)

18/08/2021

Health Benefits of Persimmon

Persimmons are rich in vitamins, minerals, and antioxidants, which each provide important health benefits. For example, vitamin C helps support the immune system and protect against heart disease.

Persimmons are also high in soluble dietary fiber, which slows the digestion of carbohydrates, preventing spikes in blood sugar. Persimmons are an excellent source of powerful antioxidants like carotenoids and flavonoids. Diets rich in these compounds have been linked to a reduced risk of certain diseases, including heart disease and diabetes.

Staff, F. A. (2021, February 8). 6 Healthy Reasons To Try Persimmon Fruit. Farmers’ Almanac. https://www.farmersalmanac.com/health-benefits-persimmon-fruit-25280

16/08/2021

Importance of Eating Greens

Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.

The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent inflammatory diseases. Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods.

Enloe, M. A. S. (2018, July 1). The 13 Healthiest Leafy Green Vegetables. Healthline. https://www.healthline.com/nutrition/leafy-green-vegetables

15/08/2021

Eating Better Instead of Eating Less

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

Robinson, L. (2021, June 30). Healthy Eating. HelpGuide.Org. https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

14/08/2021

Health Benefits of Walnut

Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall. Cholesterol can form plaque inside your arteries, but eating walnuts can help keep your artery walls healthy. Walnuts also have been shown to ease the type of inflammation that leads to heart disease, and they may help lower your chances of a blood clot that could cause a heart attack. Two large studies found that five servings of nuts a week can reduce your risk of heart disease by as much as 50%.

Walnuts are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid. Walnuts also possess more polyphenolic compounds than any other type of nut. Both omega-3 fatty acids and polyphenols are considered critical brain foods that may counteract oxidative stress and inflammation, two drivers of cognitive decline.

McCulloch, M. M. S. (2018a, July 9). 13 Proven Health Benefits of Walnuts. Healthline. https://www.healthline.com/nutrition/benefits-of-walnuts

13/08/2021

Benefits of Yogurt

Yogurt has been consumed by humans for hundreds of years. It's very nutritious, and eating it regularly may boost several aspects of your health. For example, yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management.

Yogurt can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. Low-fat yogurt can be a useful source of protein on a weight-loss diet. Probiotics may boost the immune system.

The Benefits of Yogurt. (2008, February 22). WebMD. https://www.webmd.com/food-recipes/features/benefits-yogurt

12/08/2021

Health Risks of Processed Meats

Processed meat has consistently been linked with harmful effects on health. This is a fact that health-conscious people have been aware of for decades. For this reason, eating high amounts of processed meat is more common among people with unhealthy lifestyle habits.

Eating high amounts of processed meat over a long period may increase the risk of many chronic diseases, such as heart disease and cancer. N-nitroso compounds are cancer-causing substances believed to be responsible for some of the adverse effects of processed meat consumption.

Processed meat products are usually high in sodium chloride, also known as table salt. Although processed meat is far from being the only food that is high in salt, it may contribute significantly to the salt intake of many people. Excessive salt consumption may play a role in hypertension and heart disease, especially in those who have a condition called salt-sensitive hypertension.
BSc, A. A., PhD. (2017, June 4). Why Processed Meat is Bad For You. Healthline. https://www.healthline.com/nutrition/why-processed-meat-is-bad

12/08/2021

Health Benefits of Pomegranate

The juice of a single pomegranate has more than 40 percent of your daily requirement of vitamin C. Vitamin C can be broken down when pasteurized, so opt for homemade or fresh pomegranate juice to get the most of the nutrient.

Pomegranates are jam-packed with antioxidants, which help prevent or delay cell damage and could be the reason that a diet rich in fruits and vegetables helps ward off health issues. Pomegranates also are a good source of fiber, vitamin C, and vitamin K.

Eating pomegranates on a daily basis, or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion and make your skin glow too. So, the next time you want to pick up a snack, munch on a pomegranate.

Raman, M. R. S. (2018, August 28). 9 Impressive Health Benefits of Pumpkin. Healthline. https://www.healthline.com/nutrition/pumpkin
Times of India. (2021, April 10). Health benefits of pomegranate: From boosting immunity to protecting your heart, nutrition facts you must know - Times of India. The Times of India. https://timesofindia.indiatimes.com/life-style/health-fitness/diet/pomegranate-benefits/articleshow/60114168.cms

11/08/2021

Is Coffee Good for You?

When people think of coffee, they usually think of its ability to provide an energy boost. However, according to some research, it can also offer some other important health benefits, such as a lower risk of liver cancer, type 2 diabetes, and heart failure.

Coffee contains a number of useful nutrients, including riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Some experts suggest that these and other ingredients in coffee can benefit the human body in various ways.

Regular black coffee (without milk or cream) is low in calories. In fact, a typical cup of black coffee only contains around 2 calories. However, adding cream or sugar will increase the calorific value.

Coffee beans also contain polyphenols, a type of antioxidant.

Antioxidants can help rid the body of free radicals, a type of waste product that the body naturally produces as a result of certain processes.

Nordqvist, J. (2019, July 10). Health benefits and risks of drinking coffee. Medical News Today. https://www.medicalnewstoday.com/articles/270202

10/08/2021

Health Benefits of Tofu

Tofu is high in protein and many healthy nutrients. Eating tofu may protect against a variety of health conditions, such as heart disease, diabetes, and even certain cancers.

Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.

An excellent food from a nutritional and health perspective, tofu is thought to provide many of the same benefits as soya beans.

The health benefits of tofu. (n.d.). BBC Good Food. Retrieved August 3, 2021, from https://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

09/08/2021

Health Risks of Eating Cupcakes

Cupcakes usually contain large amounts of calories and fat. If you ate three regular-sized chocolate cupcakes with chocolate frosting, you likely consumed upwards of 1,500 calories and 50 grams of fat. Vanilla cupcakes with vanilla frosting contain similar amounts of calories and fat. Eating too many calories on a daily basis will cause you to gain an unhealthy amount of weight, which increases your risk of heart disease and Type 2 diabetes. Even worse, cupcakes and frosting contain saturated fat, which raises your cholesterol level and your chances of developing heart disease. Most frosting also contains trans fats, which are the worst kinds of fats for your diet. Trans fats raise your bad cholesterol levels, and that puts you at a higher risk for heart attack and stroke.

In exchange for all those calories and all that fat and sugar, you get little in the way of key vitamins and minerals. One of the dangers of regularly eating large amounts of fat and sugar is that it leaves less room in your diet for healthy foods. Though you do get small amounts of iron, calcium, potassium and vitamin E from a cupcake, you don't get enough to make the calories, fat and sugar worth it.

Ipatenco, S. (2018, November 27). Is Eating Three Cupcakes Bad for You? Healthy Eating | SF Gate. https://healthyeating.sfgate.com/eating-three-cupcakes-bad-you-9364.html

09/08/2021

Health Benefits of Smoothie

Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.

Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.

Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline

Hill, R. A. D. (2020, May 11). Are Smoothies Good for You? Healthline. https://www.healthline.com/nutrition/are-smoothies-good-for-you -content

08/08/2021

Importance of Protein

Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.

Protein foods are broken down into parts called amino acids during digestion. The human body needs a number of amino acids in large enough amounts to maintain good health. Amino acids are found in animal sources such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa). You do not need to eat animal products to get all the protein you need in your diet.

Gunnars, K. B. (2019, March 8). 10 Science-Backed Reasons to Eat More Protein. Healthline. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein

07/08/2021

alth Risks of Eating Ice Cream

It’s no secret that ice cream is loaded with sugar.

Many varieties contain 12–24 grams of added sugar in just a 1/2-cup (65-gram) serving. It’s recommended that you limit added sugars to under 10% of your daily calories, or about 50 grams of sugar for a 2,000-calorie diet. Thus, one or two small servings of ice cream can easily push you toward this daily limit. Additionally, research links excessive sugar intake to multiple health conditions, including obesity, heart disease, diabetes, and fatty liver disease

Ice cream is laden with calories but offers few nutrients — aside from calcium and phosphorus.

If you eat ice cream as an occasional treat, you shouldn’t worry about its lack of nutrients. However, if you often replace nutrient-dense foods like fruits, vegetables, or whole grains with ice cream, your diet could be lacking necessary vitamins and minerals.

Berkheiser, K. (2019, September 2). Is Ice Cream Good for You? Nutrition Facts and More. Healthline. https://www.healthline.com/nutrition/ice-cream

06/08/2021

Health Benefits of Basil

Because basil is generally used in small quantities, the only substantial nutrient it provides is vitamin K. Basil also supplies plant compounds, which contribute aroma, flavor and health benefits.

Basil intake may lead to the slow release of sugar into the blood, which is very important for diabetics. The herb possesses a very low glycemic load. The essential oil present in basil also helps to reduce the triglyceride and cholesterol levels, which among diabetics is a chronic risk factor. Basil is a good source of brain-boosting nutrients – magnesium and flavonoids. Magnesium improves memory and learning skills, while flavonoids are associated with cognitive tests with higher scores.

Basil herb helps to decrease the level of stress hormones, especially corticosterone. Lower levels of corticosterone contribute to improved memory and mental clarity and age-related mental disorders risk.

McCulloch, M. M. S. (2018, October 17). Basil: Nutrition, Health Benefits, Uses and More. Healthline. https://www.healthline.com/nutrition/basil

05/08/2021

Health Benefits of Green Peas

This green legume is loaded with A, B-1, B-6, C, and a supersized serving of osteoporosis-fighting K. One cup of boiled green peas has 46% of your RDA of vitamin K-1, known for maintaining bone health and helping blood to clot to prevent bleeding. Peas are high in fiber and low in fat and contain no cholesterol. Plus, they're a good source of vegetable protein. They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits.

What’s more, green peas are rich in fiber and protein, which may be beneficial for controlling blood sugar. This is because fiber slows the rate at which carbs are absorbed, which promotes a slower, more stable rise in blood sugar levels, rather than a spike.

Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease

Elliott, R. B. D. (2017, February 24). Why Green Peas are Healthy and Nutritious. Healthline. https://www.healthline.com/nutrition/green-peas-are-healthy

04/08/2021

Health Benefits of Guavas

One of the key nutrients found in guava is fiber. Fiber has been shown to help with digestion by both solidifying and softening stool. This can ease the symptoms of both diarrhea and constipation.

Guava is bursting with Vitamin C, which is critical for maintaining immune health. Studies show that Vitamin C can reduce the length of a cold’s duration and fight bacteria.

One guava contains more than twice the recommended daily allowance of Vitamin C. In addition to its high Vitamin C content, guava is also packed with other nutrients, including: Iron, Calcium, vitamin A, Potassium.

Health Benefits of Guava. (2020, September 17). WebMD. https://www.webmd.com/diet/health-benefits-guava

03/08/2021

Health Benefits of Eating Clams

Clams are a very nutritious whole food with a host of health benefits. They are a lean source of protein; are rich in minerals, vitamins, and Omega- 3 fatty acids; they promote sexual health; and have been found to possess cancer-preventing properties.

A 3-ounce serving of steamed clams provides 22 grams of protein, or 44% of the daily value based on a 2,000-calorie diet. The 3-ounce portion of clams has only 126 calories and less than 2 grams of total fat and 4 grams of carbohydrates. Highprotein, low-calorie foods help people lose weight and prevent weight gain because protein makes people feel full for longer after a meal.

Clams possess a very high amount of Vitamin B12, which plays a crucial role in the normal functioning of the brain and nervous system, aids in digestion and proper absorption of nutrients from foods, fights chronic fatigue, and helps expedite the release of melatonin, improving sleep patterns and resulting in better, more restful sleep. B12 also helps maintain red blood cells and nerve cells and aids in the formation of DNA. Three ounces of clams provides 700% of the daily recommended amount for vitamin B12.

Clams are also good sources of vitamin A, calcium, selenium and potassium. It is also mercury free.

Health Benefits. (n.d.). Maine Clammers Association. Retrieved July 17, 2021, from https://maineclammers.org/clamming/shellfish/health-benefits/

02/08/2021

Is Salad Healthy?

Salads can be a good way to get your important vitamins and minerals. Salads also supply fiber. However, not all salads are healthy or nutritious. It depends on what is in the salad. It is okay to add small amounts of dressing and toppings, however, if you overdo it with high-fat add-ins, your salad may cause you to exceed your daily calorie needs and contribute to weight gain.

Prepare salads with colorful vegetables. If you have plenty of fresh vegetables in the salad, then you are getting healthy, disease-fighting nutrients.

Be mindful of the extra items you add to your vegetable salads, which may be high in saturated fat or sodium.

Boesch, S. (2021, March 15). What Happens to Your Body When You Eat Salad. Eat This Not That. https://www.eatthis.com/news-what-happens-body-eat-salad/

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