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Health Benefits of Zucchini are amazing

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Health Benefits of Zucchini are amazing

Reduces Risk of Chronic Disease

Zucchini is chock full of health-protecting antioxidants, including beta-carotene, lutein, and zeaxanthin. Collectively, these nutrients are known as carotenoids, antioxidant plant pigments that give the yellow, red, or orange color to the produce. Both green and yellow zucchini have carotenoids, but the latter contains way more due to its yellow color. And also the vitamin C in zucchini is also a powerhouse of an antioxidant. Antioxidants, such as those in zucchini, destroy free radicals (harmful molecules that, in excess, can lead to oxidative stress, ultimately causing cell damage and increasing the risk of chronic diseases like cancer). Eating a diet rich in antioxidants can help control free radicals, protect cells from oxidative stress, and thus stave off illness.

Supports Healthy Digestion

Zucchini is a great source of both soluble and insoluble fiber. Soluble fiber, in particular, is prebiotic, meaning it feeds good bacteria in your gut. This keeps them healthy, allowing them to regulate digestive functions such as nutrient absorption. And as its name implies, soluble fiber is, well, soluble: It absorbs water in the GI tract, creating a gel-like substance that firms up stool and potential eases diarrhea. Meanwhile, insoluble fibre bulks up stool and encourages regular intestinal muscle movements, which can prevent constipation.

Regulates Blood Sugar

The fiber in zucchini can also help normalize your blood sugar levels. This is crucial because frequent blood sugar spikes can increase your risk of type 2 diabetes. Here’s how it works: The body can’t break down or absorb fiber, so it stays intact in the GI tract, helping slow down the absorption of sugar — and therefore, its release into the bloodstream — ultimately keeping blood levels from spiking. Fiber improves the secretion of insulin, the hormone crucial for maintaining healthy blood sugar levels.

Manages Blood Cholesterol

Once again, fiber is here to save the day. This can help protect your heart, as high LDL (bad cholesterol) levels can increase your risk of stroke and heart disease.

Promotes Healthy Vision

Zucchini contains tons of vitamin A, a nutrient that’s important for your peepers. Vitamin A helps support healthy vision by [protecting] eye tissue from sunlight deterioration and the natural aging process. Also it maintains the function of the photoreceptors within your eyes, considering photoreceptors are the cells in the eye that help you see by recognizing light and sending info to the brain. Moreover, vitamin A reduces the risk of night blindness and dry eyes.

Potential Risks of Zucchini

In general, zucchini is relatively safe, as it isn’t a common food allergen. However, the proteins in zucchini are similar to those in ragweed pollen, so consuming raw zucchini may trigger oral allergy syndrome, a condition that can cause an itchy throat and swollen lips/tongue/mouth. On the flip side, you may be able to eat cooked zucchini without a problem, as heat totally changes the proteins, so your body recognizes them as harmless. Still, if you have a history of pollen allergies, your best bet is to check with an allergist before trying the squash.

How to Buy and Eat Zucchini

When buying raw, whole zucchini, look for ones that are free of soft or wrinkly spots (signs of spoilage) and have a bright color, shiny skin, and firm texture (signs it’s fresh and ripe). Once you’re ready to eat the zucchini, enjoy it raw or cooked. You can sauté, boil, steam, grill, or roast the squash, or add it to baked goods for extra nutrients and moisture. You can sneak it in an oatmeal or smoothies for an extra serving of veg.

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Nutrition

Nuts, seeds and plant oils protect from heart and other diseases: Study

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Nuts, seeds and plant oils protect from heart and other diseases: Study

A study that was published in the BMJ Journal said that nuts, seeds and plant oils have a lower risk of death from different causes and causes arising from heart and blood vessels. The presence of high alpha-linolenic acid (ALA) protects against different diseases.

Higher ALA intake was associated with a slightly higher risk of death from cancer, but the researchers said further studies are needed to confirm this.

Earlier studies have shown that a high ALA intake is associated with a lower risk of fatal coronary heart disease, but findings from other studies on ALA and the risk of death have been inconclusive.

 

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Nutrition

Eating Mushrooms could lower risk of Depression

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Eating Mushrooms could lower risk of Depression

Mushrooms have been making headlines due to their many health advantages. Not only do they lower one’s risk of cancer and premature death, but new research led by Penn State College of Medicine also reveals that these superfoods may benefit a person’s mental health.

Penn State researchers used data on diet and mental health collected from more than 24,000 U.S. adults between 2005 and 2016. They found that people who ate mushrooms had lower odds of having depression.

According to the researchers, mushrooms contain ergothioneine, an antioxidant that may protect against cell and tissue damage in the body. Studies have shown that antioxidants help prevent several mental illnesses, such as schizophrenia, bipolar disorder, and depression.

“Mushrooms are the highest dietary source of the amino acid ergothioneine—an anti-inflammatory which cannot be synthesized by humans,” said lead researcher Djibril Ba, who recently graduated from the epidemiology doctoral program at the College of Medicine. “Having high levels of this may lower the risk of oxidative stress, which could also reduce the symptoms of depression.”

White button mushrooms, which are the most commonly consumed mushroom variety in the U.S., contain potassium, which is believed to lower anxiety. In addition, certain other species of edible mushrooms, especially Hericium erinaceus, also known as Lion’s Mane, may stimulate the expression of neurotrophic factors such as nerve growth factor synthesis, which could have an impact on preventing neuropsychiatric disorders including depression.

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Here are the surprising health secrets of Cabbage

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Here are the surprising health secrets of Cabbage

Cabbage, the unassuming vegetable that plays a supporting role in many dishes, is actually full of rich history and captivating facts. For starters, it is one of the oldest known vegetables.

Cabbage has been around for over 4,000 years.

green cabbage is one of the oldest known vegetables and is believed to have originated in Southern Europe, England, and Denmark 4,000 years ago. As the story goes, in 600 B.C. wild cabbage was brought to Europe by Celtic nomads.

All varieties of cabbage are high in Vitamin C.

just a half cup of cabbage has approximately 45% of the daily recommended vitamin C. Vitamin C is especially known for its healing qualities, which include preventing certain cancers and reducing the risk of cardiovascular disease.

One cup of cabbage has approximately 20 calories.

a cup of chopped cabbage has just 22 calories, making this easy-to-eat vegetable a perfect match for calorie-conscious individuals. Because of cabbage’s low-calorie count, it is a great ingredient to use in place of carb-heavy products, such as pastas, breads, and rice.

Red cabbage is healthier than the green variety.

red cabbage is full of anthocyanins, which is a flavonoid that helps give red cabbage its pigmented color. Anthocyanins have anti-inflammatory, anti-viral, and anti-cancer properties that help prevent disease

Red cabbage may be a pH indicator.

red cabbage’s anthocyanins change color based on how acidic something it comes into contact with is. For instance, when red cabbage juice is mixed with something that is acidic (has a pH level lower than 7) it will turn red, and when it is mixed with something that is alkaline (has a pH level greater than 7) it will transform into a bluish-green colour.

Napa cabbage is a great source of fiber.

Napa Cabbage, the crunchy, leafy vegetable that is often found in soups and stir-fries, is high in soluble and insoluble dietary fiber which both have a plethora of health benefits

 

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