Including foods with high antioxidant levels has become an essential task for those who want to prevent the effects of age. Antioxidants prevent aging and are capable of protecting us against a large number of diseases. The antioxidant diet is therefore great, regardless of our age, since eating healthy foods never hurts.

According to many experts, antioxidant foods are the true elixir of eternal youth. Thanks to the antioxidant molecules, our body remains free from the negative effects of free radicals, chemical substances that introduce oxygen into the body's cells and that literally oxidize us, lowering our defenses and accelerating aging. For this reason, following a balanced diet is the best way for our body to receive an adequate dose of antioxidants.

Antioxidant foods to include in your diet

On this occasion, we are going to focus on which are the foods that can most help us to follow an antioxidant diet. These are some of the foods with the highest amounts of antioxidants that we can find on the market:

Fruits and vegetables

As we could imagine, fruits and vegetables are essential in any healthy activity worth it's salt. These foods have the highest proportion of antioxidant nutrients and should be eaten at least five servings a day. Some of the fruits and vegetables with the most antioxidants are:

• Tomato
• Watermelon
• Papaya
• Green leafy vegetables
• Carrot
• Pumpkin
• Sweet potato
• fruit and vegetables
• Fruits and vegetables
• Cereals

The selenium contained in whole-grain versions of bread, pasta, and rice contains a powerful antioxidant effect. These foods are beneficial in trying to prevent cardiovascular disorders. With 200 grams a day of these cereals will be more than enough to prevent unpleasant surprises.

Oil and nuts

Olive and seed oils, as well as nuts, are foods rich in vitamin E, a nutrient with an important antioxidant function that is capable of strengthening the body's defenses and preventing infections and degenerative diseases. In general, these foods, despite being very healthy, have many calories, so they must be consumed in small quantities.

Vegetables

Lentils, beans, chickpeas, or peas are some of the legumes that best contribute to preventing cardiovascular diseases and preventing different types of cancer. Taking between two and three servings per week will be beneficial to accomplish this task.

Benefits of taking antioxidants

Taking antioxidants has a great positive effect on our health. These are some of the main benefits that taking antioxidants could cause us continuously:

• They help neurons: Antioxidants serve to improve the cognitive capacity of the elderly and lower the risk of neurological diseases.
• They stimulate the immune system: They strengthen our defenses and protect us from numerous infectious diseases.
• They reduce the risk of cancer: The antitumor action of these foods is key to preventing cancer.
• They protect the heart: It avoids the excess of cholesterol that is not harmful to the organism, therefore reducing the options of suffering a heart attack.

As you can imagine, taking antioxidants throughout our lives, but especially when we are reaching an age is a very important issue to protect ourselves from future diseases.

Have you ever wondered what brown sugar is? What are its properties, benefits, and differences from white sugar? Continue reading this article to know the answer to these questions.

What is brown sugar?

Brown sugar is made by mixing white sugar with various amounts of molasses, so it has a more intense color and a stronger flavor than white sugar, in terms of its texture, it tends to harden because it contains more moisture than white sugar thus allowing baked desserts to retain moisture and sticky texture. Its rich, full flavor makes it ideal for gingerbread, beans, baked goods, barbecues, and other great-tasting foods.

Properties of brown sugar

In many of our sweet dishes and drinks we find brown sugar, but what are the properties of brown sugar? This type of unrefined sugar is mainly high in sucrose and sugar and, in lower amounts, glucose, and fructose, in addition to having no fat content that could harm our health. To give you an idea, each teaspoon of brown sugar contains only 16 calories.

Brown sugar is a food rich in vitamins, among which vitamin B3, B9, B2, B5, and B6 stand out. Likewise, it has a very characteristic nutritional contribution of potassium, calcium, and sodium and, in lower amounts, of iron, magnesium, and phosphorus.

Benefits of brown sugar

• One of its benefits is thanks to its phosphorus content, according to research carried out in recent years, it has been confirmed that phosphorus helps us memorize, so if a tough exam period is coming, you know who your best ally is.
• The calcium content makes our bones stronger and healthier, as well as the structure of the teeth. Therefore, this food is an ideal complement for all those people who suffer from osteoporosis and even to prevent them.
• Although the iron content is minimal, consuming brown sugar prevents the risk of anemia and helps those who are suffering from it.
• On the other hand, brown sugar is beneficial for our heart, since we receive the necessary nutrients to maintain the proper functioning of this organ and thus avoid any cardiac abnormality that may arise, such as a heart attack.
• Finally, brown sugar contains moisture that allows us to keep skin soft and hydrated.

OTHER CURIOSITIES

How can brown sugar be stored to prevent it from hardening?

Brown sugar hardens when its moisture evaporates. Storing it in a way that allows it to retain its natural moisture (in its tightly closed plastic wrap) or in a vacuum-packed container helps brown sugar retain its moisture. 

If the brown sugar sets, let it sit overnight in a jar sealed with a damp paper towel or apple slice. For a quick fix, heat the amount you need to 250 degrees in the oven for a few minutes, or microwave on low for 1 to 2 minutes per cup. The softened brown sugar should be used immediately.

Can I substitute brown sugar for granulated white sugar in recipes?

Yes. White sugar can be substituted for the same amount of brown sugar. The brown sugar will slightly increase the molasses flavor in your recipe.

Can I make my own brown sugar?

Yes. Combine a tablespoon of molasses with a cup of granulated white sugar. Mix well.

Remember to eat all kinds of foods in a balanced way and be physically active frequently!

Parsley is a plant whose properties provide us with innumerable health benefits. Let's focus on how you can help us.

Parsley is a Mediterranean herb that adds a touch of color to our dishes. But let's not think it's just a side dish - parsley has been around for over 2,000 years, after all, and has some proven benefits that we need to know about. A surprisingly small amount of parsley is packed with vitamins. Just two tablespoons provide two percent of the daily needs for calcium, iron, and folic acid, 12 percent for vitamin A, more than 150 percent for vitamin K, and 16 percent for vitamin C.

1. Improve nutrition

The vitamin K in parsley supports bone health, while the richness of vitamin C makes it a great immune booster. Parsley is an excellent source of beta-carotene, an antioxidant that can help protect the body against free radical damage and fight the effects of aging.[1]

2. Kidney stone prevention

There is evidence that parsley can support healthy kidney function. While the herb contains oxalates, which can cause problems for people with existing kidney problems, a study published in the Journal of Urology found that ingesting parsley leaves and roots reduced the amount of calcium oxalate deposits in animals. The researchers found that ingesting parsley helped break down kidney stones in the animals.[2]

3. Joint pain relief

Using parsley daily will make us feel relief from joint pain. That is because this herb has anti-inflammatory properties.[3]

4. Against fatigue

Because it is rich in iron, parsley is recommended for patients with anemia, as this study shows. Two tablespoons of parsley provide two percent of your daily iron amounts, so a pinch of parsley adds some punch to any food.[4]

5. Fight against cancer

Parsley is rich in cancer-fighting compounds. Early studies suggest that compounds in parsley may even inhibit tumor growth. A recent study in the Journal of the Science of Food and Agriculture found that parsley has powerful anti-cancer properties. It actually fights cancer in 4 different ways: it acts as an antioxidant that destroys free radicals before damaging cells, protects DNA from damage that can lead to cancer or other diseases, and inhibits the proliferation and migration of cancer cells in the body.[5]

6. Prevention and treatment of diabetes

Research published in the Journal of Nutrition found that eating foods rich in a natural nutrient known as myricetin can lower the risk of developing type 2 diabetes by 26 percent. Parsley is one of the best sources of myricetin, containing approximately 8 milligrams per 100 grams of parsley.[6]

Regular consumption of parsley provides the following health benefits:

• Prevents cancer because it activates glutathione, a powerful antioxidant in the body.
• Flus and prevents premature aging to be rich in antioxidants such as essential oils, vitamin C, and flavonoids, especially luteolin.
• Strengthens the immune system, as it is rich in vitamin C and contains antibacterial properties.
• It prevents anemia because it is rich in iron and folic acid.
• Combats fluid retention due to its diuretic properties.
• Prevents and fights kidney stones by stimulating the elimination of fluids and helping to cleanse the kidneys.
• It prevents heart diseases such as atherosclerosis, as it is rich in antioxidants.
• It prevents thrombosis and strokes, due to the fact that it prevents the formation of blood clots.
• Improves skin health due to its high amount of antioxidants.
• Improves digestion due to its fiber content.
• Controls hypertension by being a diuretic.
• It fights urinary infections due to its antibacterial and diuretic action.

To use it in culinary preparations, you should choose fresh parsley that has very green and firm leaves, or pure dehydrated parsley that is preferably organic, since in this way it provides more health benefits.

Nutritional composition

The table below indicates the nutritional information on 100 g of parsley:

Nutritional composition for 100 g of raw parsley

• Energy 33 kcal
• Carbohydrates 5.7 g
• Protein 3.3 g
• Fats 0.6 g
• Fibers 1.9 g
• Calcium 179 mg
• Magnesium 21 mg
• Iron 3.2 mg
• Zinc 1.3 mg
• Vitamin C 51.7 mg

The best way to make fresh parsley last longer is to wash it just before using it since wet leaves in the fridge tend to darken and rot faster.

Another suggestion is to keep the fresh parsley in the refrigerator in a closed container. To make the leaves last longer, you can place a napkin or a sheet of absorbent paper on the parsley, so that it absorbs moisture and maintains the freshness of the leaves for longer.

Parsley tea for the kidneys

Parsley tea can be used to help fight urinary infection, kidney stones, to control hypertension and fluid retention.

Ingredients

• 1 teaspoon of dried parsley or 3 tablespoons of fresh parsley
• 250 ml of boiling water.

Add the parsley to the boiling water, cover, and steep for 10 minutes. Strain and drink up to a maximum of 3 cups per day. It is important to remember that this tea is contraindicated in pregnant women.

Green Parsley Juice for the skin

The green juice made with parsley is rich in antioxidants that help keep the skin young and healthy, fighting fluid retention, helping in weight loss diets.

Ingredients

• 1/2 cup of parsley
• 1 orange
• 1/2 apple
• 1/2 cucumber
• 1 glass of coconut water.

Preparation mode

Blend all the ingredients and drink without adding sugar and without straining.

Contraindications

Parsley should not be consumed by people with severe kidney problems, such as acute or chronic kidney failure, nephrotic or nephritic syndrome, for example; or who are in the postoperative period of a surgery (less than 1 month).

In addition to this, the tea or juice should be avoided by pregnant or breastfeeding women, because it is not known what effects it could have on the development of the baby or on breastfeeding.

The bitter melon is also known as bitter gourd or its scientific name Momordica charantia is a vine plant found in places with a tropical climate. It belongs to the pumpkin family, which is also closely related to zucchini, squash, and cucumber.

This plant is cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine. The bitter melon variety known in China has an elongated shape, is pale green in color, and covered with wart-like bumps. While the Indian variety is a darker green, much rougher in texture (even somewhat spiky) and with pronounced tapering ends. Over time, bitter melon has been linked to different benefits that can help health in people. 

Bitter melon extract benefits

Bitter melon nutritional profile, one cup equivalent to 94 grams of raw bitter melon provides:

• Calories: 20
• Carbohydrates: 4 grams
• Fiber: 2 grams
• Vitamin C: 93% of the Reference Daily Intake (RDI)
• Vitamin A: 44% of the RDI.

The bitter melon is rich in vitamin C, an important micronutrient involved in preventing disease, bone formation, and wound healing. It is also rich in vitamin A, a fat-soluble vitamin that promotes healthy skin and vision. In addition, it also provides folate, which is essential for growth and development, as well as small amounts of potassium, zinc, and iron. (Greenberg et al., 2011).

This fruit is also known to be a good source of catechins, gallic acid, epicatechin, and chlorogenic acid, powerful antioxidant compounds that can help protect cells from external damage. (Alam et al., 2015). It is also capable of meeting approximately 8% of the daily fiber needs in a single 94-gram serving.

4 benefits of bitter melon

1. Helps lower blood sugar levels: Thanks to the medicinal properties of bitter melon, it has been used over time by indigenous populations from all over the world to help treat diseases related to diabetes.

A 3-month study in 24 adults with diabetes in which they took 2,000 mg of bitter melon daily lowered blood sugar and hemoglobin A1c, a test used to measure blood sugar control for three months. (Navarrete et al., 2018).

In another study conducted with the help of 40 people with diabetes, it was found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels. (Fuangchan et al., 2011).

Bitter melon is believed to improve the way sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating sugar levels.

2. Helps fight cancer: In one study, the bitter melon extract was shown to be effective in killing cancer cells in the stomach, colon, lung, and nasopharynx, the area behind the nose at the back of the throat. (Li et al., 2012).

Similar results were obtained in a second test-tube study, reporting that bitter melon extract was able to block the growth and spread of breast cancer cells and, at the same time, promote cancer cell death. (Ray et al., 2010).

3. Helps lower cholesterol: High cholesterol levels can cause fatty plaques to build up in the arteries, forcing the heart to work harder to pump blood, increasing the risk of heart disease.

A study carried out in rats with a diet rich in cholesterol observed that the administration of bitter melon extract led to a significant decrease in the levels of total cholesterol, "bad" LDL cholesterol, and triglycerides. (Rabia et al., 2016).

A third study found that giving rats bitter melon extract significantly lowered their cholesterol levels compared to a placebo. The highest doses of bitter melon showed the greatest decrease. (Yama et al., 2010).

Although there have been several investigations carried out in animals, the current ones carried out in humans are very few. Therefore, much more information is needed to corroborate these effects on people.

The fiber in bitter melon passes through your digestive tract very slowly, helping you feel full for longer, and reducing hunger and appetite.

Some research also shows that bitter melon has beneficial effects on fat burning and weight loss. In one study, consuming a capsule containing 4.8 grams of bitter melon extract each day was found to significantly decrease abdominal fat. Participants lost an average of 1.3 cm from their waist circumference after seven weeks. (Tsai et al., 2012).

Note: Bitter melon, however, is not for everyone. Pregnant women and people suffering from hypoglycemia should not consume bitter melon. People with diabetes who use drugs to lower their sugar levels should not consume this fruit either.

Other Benefits

1. Benefits for your Body

• Facilitates weight loss: Bitter melon promotes weight loss due to several properties. First of all, it is super low in calories and high in water. Fill and satisfy hunger with few calories. It also helps to purify the entire body, thus helping a weight loss diet to be more effective. On the other hand, bitter melon helps prevent the body from absorbing too much sugar. Helps regulate blood sugar levels.

2. Benefits for your skin

• Help keep skin glowing and healthy: Bitter melon nourishes the skin from within in multiple ways. It is rich in vitamin C. This vitamin is key to slowing down the aging process and preventing wrinkles.
• Melon also helps purify the blood: The purification is reflected in the radiant appearance of the skin. According to alternative medicine, acne can be avoided with frequent consumption of bitter melon.

Popularly, bitter melon juice is used as a remedy to alleviate the symptoms of skin conditions, such as psoriasis, eczema, and skin infections.

3. Benefits for your hair

It is an excellent remedy for hair care. There are many bitter melon-based home remedies for hair treatments. Fresh bitter melon juice is mixed with different ingredients and applied to hair for lustrous hair, or to prevent graying, hair loss, or other problems. Here are some of the most popular fresh bitter melon juice remedies for hair:

• Shine Hair Remedy: Mix fresh bitter melon juice with plain yogurt. Apply the mixture to the hair and leave it for a while and rinse.
• Remedy to eliminate dandruff: Make a paste by mixing fresh bitter melon juice with cumin seeds. Apply to hair daily for a while and then rinse. Use for a month to remove dandruff.
• Remedy to remove split ends: Put fresh bitter melon juice on the ends of the hair and comb them with a comb. Do it twice a week.
• Remedy to prevent hair loss: Mix fresh bitter melon juice with a little honey. Apply the hair for a while and rinse.
• Remedy to avoid gray hair: Mix fresh bitter melon juice in the gray hair every 10 days to prevent more.

These foods will be the best allies to fight infections caused by viruses and bacteria, ideal for these moments of alert due to the coronavirus pandemic

Given the pandemic situation in which we find ourselves, from the WHO we want to contribute our grain of sand. In this post, we will explain how to have a strong immune system to fight the Coronavirus if we are in contact.

The immune system is our body's natural defense against bacterial and viral infections. We could represent it as an army of cells that locates and attacks any foreign agent that comes into contact with our body.

Most immune cells are found in the intestinal microbiota, which is a group of good bacteria that act as a natural barrier against pathogens. Imagine as if it were a grass field. If we have the grass cut and in good condition, our barrier will be stronger and the army of good batteries will be able to better protect us from viruses that come into contact with our body.

How can nutrition help to better the immune system?

Our diet can affect the state of our defense barrier. Some foods will help us protect it, and others generate imperfects on the surface of this imaginary lawn and cause difficulties in maintaining good health and more likely to contract any disease and be infected by a virus or pathogenic bacteria.

What nutrients can protect our immune system?

Especially vitamins A, E, C, B6, and B12, minerals such as iron, copper, selenium, and zinc and folic acid, which act as antioxidants and anti-inflammatories.

What foods contain these nutrients?

• Vegetables: all broccoli, cabbage, cauliflower, spinach, tomato, bell pepper, onion, carrot
• Spices: enhance ginger, basil, garlic and parsley, pure cocoa ...
• Fruits: all kiwi, grape, strawberry, red berries, apricot, mango, papaya, lemon ...
• Healthy fats: virgin olive oil, nuts (peanuts, walnuts, almonds, hazelnuts, grated coconut), chia seeds, lawyer, blue fish ...
• Dairy: such as yogurt, cheese, milk or kefir and other fermented ones such as kombucha tea, sauerkraut, kimchi, miso, tempeh, Fermented ones serve as probiotics, helping the good bacteria in the intestine to proliferate.
• Food of animal origin: such as salmon, tuna, egg, veal, chicken, turkey, seafood.
• Legumes: chickpeas, lentils, beans, peas ...
• Whole grains: rice, oats, whole wheat, potato, sweet potato ... A tip to further improve our intestinal microbiota is to create resistant starch, which feeds the intestinal cells and reduces inflammation of the intestine, and improves the absorption of minerals.

How can we create resistant starch?

Starch is a molecule that all grains contain. This is a chain of sugars arranged in a specific way. Let's imagine a string of pearls. When we cook the cereal, the links between the pearls are broken, and when we cool the cereal in the fridge, the pearls are joined again, but in a different arrangement than before. 

We are creating resistant starch. The more structure changes we make, that is, the more times we heat and cool the cereal, the more resistant starch we are creating.

What foods should I try to avoid?

All those that contain:

• Simple sugars: such as cookies, sweets, soft drinks, and alcoholic beverages, sugary cereals, packaged juices, sweets ...
• Saturated fats: such as cream, chocolate, butter, animal fat, ice cream, pastries, pastries, fried snacks, pre-cooked dishes ...

The Cilantro, Coriander, or so-called Dhaniya is an aromatic plant that is widely used in various regions as a flavor but also used for digestive problems including stomach upset, loss of appetite, nausea, diarrhea, intestinal spasms, and gas or flatulence.

This plant is very popular in many kitchens around the world for its aroma, and it is native to Asia. Its scientific name is Coriandrum sativum, also called coriander (although this term is used more to refer to its seeds), India Dhaniya, European coriander, or Chinese parsley.

Read More: Health Benefits of Drinking Cow Milk Regularly

Some breastfeeding women use coriander for the benefits of increasing milk flow. In food, coriander is used as a culinary spice and to prevent food poisoning. It is used in the manufacture of various products, coriander is used as a flavoring agent, in medicines, and in tobacco as a fragrance, and in cosmetics and soaps.

Nutritional properties

Coriander can lower blood sugar and even help to kill some parasites, some research does confirm it and there are currently more studies going on to know exactly how coriander works for these medicinal uses.

The truth is that coriander contains many nutritional properties that must be borne in mind because beyond its use as a seasoning or flavoring, it is highly nutritious.

It should be noted that just a handful of fresh coriander leaves of about 10 grams can provide us with 56 mg of vitamin C, very important to strengthen the immune system and very active in its antioxidant properties, excellent for the skin, among many things. more. 

The same amount of coriander will be providing us in turn 340 μg of vitamin A or beta-carotene, also a very powerful antioxidant and a very important nutrient for eye health.

Read More: Ayurvedic Medicine for Warts Removal

As for minerals, the same amount of coriander will be providing us with 75 mg of calcium, 48 mg of phosphorus, and 4 mg of iron, among other things. And all this with only 27 Kcal, which is what these amounts of grass have. 

Uses in the kitchen

Coriander is an herb (when the leaves are consumed) or spice (when the seeds are consumed) widely used in various cuisines of the world, such as Hindu, Chinese, Japanese, and Latin. Coriander seeds offer intensity, heat, and are used to season meats, pasta, curries, salads, fish, seafood, and sausages, notably accentuating their flavor.

Ayurvedic medicine

There is much use of coriander seeds or fresh coriander or seed powder described in Ayurveda. such as it is used to cure stomach related ailments like abdominal pain, indigestion, constipation, etc. According to Ayurvedic text "Charaka Samhita" coriander herb is term as Sheetaprashmana (that relieves excessive cold) and Trushnaprashamana means (which relieves excessive thirst). It infusing fresh coriander used regularly in lukewarm water it can even provide relief from abdominal cramps during menstrual flow.

1. Against salmonella

Different studies found that coriander could be as effective as gentamicin, the most common antibiotic used in the treatment of salmonella. It is believed that an essential oil contained in the herb, the dodecenal, would have an antibiotic activity capable of breaking the membrane of the salmonellosis bacteria and weakening it until it was destroyed.

2. Does it fight cholesterol?

When blood cholesterol levels are high, the risk of cardiovascular problems increases. One option to counteract this situation is to resort to coriander since some of its acids could reduce the accumulation of this fat on the inner walls of the arteries. You can take advantage of it by drinking its infusions.

3. Ally against diabetes

Traditionally, the consumption of coriander has been associated with the regulation of blood glucose levels. Recent evidence indicates that incorporating its seeds and leaves would improve insulin sensitivity in diabetic patients, and in some cases, it could reduce glucose levels by up to 15%. There is some research that does conform to it.

Read More: Health Benefits Of (Fenugreek) Methi Seeds

4. Anti-inflammatory

Coriander has anti-inflammatory agents that are ideal for supporting joint health and fighting rheumatoid arthritis. The researchers who found this benefit administered extracts of its seeds, which are rich in phytonutrients and antioxidants, in arthritis patients.

5. Natural bactericide

Coriander has traditionally been used in herbalism to prevent infection. As with Salmonella, other studies found that applying its juice to wounds destroys the cell membranes of bacteria. This interrupts the essential processes of these microorganisms, leading to their death.

6. Effective against flu

In addition to having antibacterial properties, it contains vitamins A and C that make it a perfect ally to fight flu and colds, since it also has expectorant action. For this reason, it is common in many home medicine cabinets that coriander infusions are raised as one of the best options to say goodbye to these diseases.

7. Is it an aphrodisiac?

This usage dates back to Ancient Greece, and is even mentioned in the classic Arabic novel "The Thousand and One Nights." It was normal to prepare a drink with coriander, cinnamon, cardamom, cloves and ginger called "hypocrás" because it was the Greek doctor Hippocrates who invented it. It was very popular in France and was given to the bride and groom on their wedding night to awaken passion.

8. For bad breath

In addition to its use in cooking, coriander is good for fighting bad breath as it cleanses the mouth of toxins and is an excellent digestive. To make a natural mouthwash you must add several coriander sprigs to two cups of water and boil them for a few minutes. Then strain it, let it cool and drink or gargle it.

Read More: 10 Great Benefits Of Drinking Water

9. Great digestive

Among the properties attributed by natural medicine to coriander is its diuretic effect to prevent fluid retention and eliminate toxins. In addition, it helps to evacuate food more easily, avoiding disorders such as constipation. It would also increase the absorption of nutrients, filling the body more easily.

10. Against conjunctivitis

Being one of the oldest medicinal plants, it was common for it to be used for various purposes. For example, the Egyptians and Assyrians considered coriander an ideal option against conjunctivitis, as it reduced pain and swelling. This use continues to this day since many Latin grandmothers prepare an infusion with this herb to wash their eyes.

Cautions

Although there are practically no cases of danger associated with the consumption of coriander, experts advise, as with other herbs, that pregnant women refrain from incorporating it into their diet without first consulting a doctor. Its excessive intake could also increase sensitivity to sunlight.