Eating for health and beauty

The old saying ‘you are what you eat’ has never been truer when it comes to your skincare routine, but what essentials should you be including in your diet to achieve a healthy complexion?

Superfood is a buzz word in the nutrition field today but it is basically a food that is low in calories and high in nutrients. They are accessible in a variety of choices that you can find in your local supermarket. Superfoods are nutrient dense, so they are high in minerals, vitamins and antioxidants.

They have disease-fighting properties and by incorporating them into your diet you can reduce your risk of cancer, heart disease and diabetes. So one of the fastest ways you can immediately improve your health and beauty with more vitality is by crowding these superfoods into your diet.

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Poor diet is a factor in one in five deaths, global disease study reveals

A study based at the Institute of Health Metrics and Evaluation at the University of Washington, compiling data from every country finds people are living longer but millions are eating the wrong type of nutrition for their health. 

Poor diet is a factor in one in five deaths around the world, according to the most comprehensive study ever carried out on the subject.

Millions of people are eating the wrong sorts of food for good health. Eating a diet that is low in whole grains, fruit, nuts and seeds and fish oils and high in salt raises the risk of an early death, according to the huge and ongoing study Global Burden of Disease.

Diet is the second highest risk factor for early death after smoking. Other high risks are high blood glucose which can lead to diabetes, high blood pressure, high body mass index (BMI) which is a measure of obesity, and high total cholesterol. All of these can be related to eating the wrong foods. While we’re living longer, much of that extra time is spent with an Idiopathic health related disability.

Fruit and vegetables are the best natural source of vitamins and minerals, especially those with antioxidant effects such as vitamin A, vitamin C, vitamin E and selenium – but also iron, copper and zinc: go for berries, oranges, grapefruit and apples, which are sweet but have a low glycemic index. 

Leafy green or cruciferous vegetables (broccoli, cabbage, spinach, kale, dandelion greens), as well as other vegetables such as onions, carrots, tomatoes or squash are also full of vitamins, minerals, fibre and disease-fighting nutrients that you need for a healthy lifestyle. 

Try to make every meal a rainbow.

 Eating for health and beauty with vegetables

Broccoli

Cancer-fighting

This is a powerhouse of nutrients, including fibre and vitamin C. It also has high levels of glucosinolates, a class of phytochemicals that may reduce the risk of prostate, breast and colorectal cancers.

It is best eaten raw or lightly steamed.

 Try to Add more color to your meal

Beetroot

For healthy blood pressure

Beetroot's benefits stem from it being a good source of nitrates. A growing body of evidence suggests that these play a role in improving blood flow, maintaining immune function and cardiovascular health. The American Heart Association suggests that a cup of beetroot juice a day might help to reduce blood pressure and shots have been shown to help recovery after exercise.

Beetroot superfoods 

Kale

Keeps your cells young

Like other leafy green vegetables, it is rich in fibre and antioxidants such as lutein, carotenoids and beta-carotene that fight cell damage.

Last year a study at the University of Illinois involving middle-aged participants found that those with higher levels of lutein a nutrient found in abundance in kale and spinach had brain responses more like younger people than their peers.

However, with four times as much vitamin C and significantly more vitamin A, kale beats spinach on other nutrients.

Onions

Great for your gut

A review of 64 studies by researchers at King's College London, published in the American Journal of Qinical Nutrition, found onions to be among the most gut-friendly foods.

Thanks to the prebiotic fibres they contain, which feed good bacteria in our digestive systems.

They are also rich in vitamin C and folic acid.

Sweet potatoes

Boost your Immunity

With high amounts of beta-carotene the antioxidant carotenoid that is transformed into vitamin A in the body — sweet potatoes can contribute to eye health and boost the immune system.

Boiling them ensures that the nutrient is more absorbable.

Their high potassium content is enough to significantly lower blood pressure if eaten regularly.

Pak choi

Great for your bones

This cruciferous vegetable is packed with health benefits. It contains folate, which helps with DNA repair and production, and selenium, which fights inflammation, along with fibre for feeding good gut bacteria.

It also contains bone-friendly nutrients, including magnesium, calcium, phosphorous and zinc.

Turmeric

Anti-inflammatory and antioxidant 

Turmeric has amazing anti-inflammatory and antioxidant properties. Its active ingredient, curcumin, which is the bright yellow chemical produced by some plants, is a natural anti-inflammatory, linked to better joint health and improved memory. Adding it to curries, warm milk and other recipes helps to support the body, improve digestion and boost immunity.

Latest studies, including one in the American Journal of Geriatric Psychiatry in January, suggest that daily use of turmeric can boost memory and general mood in people with mild, age-related memory loss. Adding black pepper helps the body to absorb it. It also lends each dish deep earthy undertones and that distinctive golden tint.

Artichokes

For better sleep

Artichokes are one of the best prebiotic foods dietary fibres that serve as food for good bacteria inside the gut.

A study at the University of Colorado last year found that their prebiotic powers might also improve sleep.

Cinnamon

Anti-inflammatory and cholesterol-lowering

The fat-fighting spice Cinnamon has anti-inflammatory and cholesterol lowering properties, and assists blood-sugar control, so can help to prevent type 2 diabetes.

Last year a preliminary study by the American Heart Association also suggested that it might reduce the damaging effects of a high-fat diet by slowing the fat-storing process.

Garlic

Good for your blood

Garlic has antimicrobial properties thanks to the presence of allicin, an active compound released when a bulb is crushed. Garlic also has superb cardioprotective effects — it's thought that hydrogen sulphide, a chemical formed after garlic is cut or crushed, as a signal to relax the blood vessels. Freshly crushed garlic has most benefit


Ginger

Eases muscle pain, fights nausea 

Traditionally used to treat nausea ar colds, ginger also has anti-inflammatory effects that can ease muscle pain cat by exercise.

At the University of Georgia researchers measured the inflammation and pain experienced by a group of exercisers who performed arm exercises with a heavy weight over 11 days. Those given a daily dose of ginger had significantly less muscle soreness.

Sage

Great for your brain

Clinical tests have proven that eating sage, rosemary or peppermint can fire up the neural pathways.

David Kennedy professor of biological science and director of the brain, performance and nutrition research centre at Northumbria University, says: "We have consistently seen immediate improvements in brain function with sage and other herbs."

 Eating for health and beauty with fruit 

Oranges

Protect your heart and preserve you eye health

We know they are packed with vitami C and adults need 40mg daily of the vitamin and a single orange can provide 46-69mg — but they also contain potassium, which helps to regulate fluid levels in the body, and folate for healthy blood cells.

A report in Stroke: Journal the American Heart Association a few years ago found that flavonoids in citrus fruits, of which oranges were the greatest source, seem to have a protective effect on the heart.

In July; Australian study of 2,000 people reported that those who had at least one orange every day had more than a 60 per cent reduced risk of developing macular degeneration, the most common cause of sight loss among older   people, 15 years later.

 Avocado

Ward off metabolic syndrome

Avocados are packed with health; monounsaturated fatty acids and vitamins, including the antioxidant vitamin E that protects cells against damage. These and other compounds -fibre and phytosterols — in the flesh of avocados mean they have lipid-lowering effects and have been shown to reduce : the risk of metabolic syndrome, a cluster of risk factors, including raised cholesterol, blood pressure and blood sugar.

In a 2015 paper in the Journal of the American Heart Association, people who ate a moderate fat diet including an avocado every day had significantly lower LDL (bad) cholesterol after five weeks than those who didn't include the fruit

Strawberries

Improve your cognitive function

A serving of eight strawberries provides more vitamin C than a medium orange.

They are also a concentrated source of the beneficial plant compounds flavonoids and have been dubbed a brain I food for their ability to ward off age-related neuro-degeneration. 

In August a team of researchers from the University of Massachusetts reported to the American Chemical Society how one serving might help to alleviate the ; symptoms of inflammatory bowel disease.

They were also highlighted as a food to improve heart health by experts reporting in the Journal of the American College of Cardiology, who said we should aim for at least three servings a week.

Apples

Lower your cholesterol and burn calories

Rich in vitamin C and fibre, apples have been dubbed a "miracle fruit". Scientists at Florida State University found that older women who started eating the fruit daily experienced a 23% drop in LDL (bad) cholesterol after six months.

Always eat with the peel on, not just for more fibre and antioxidants, but because it contains ursolic acid, a compound that has been shown to fuel calorie burning.

Assortment of red and green and cherry tomatoes red, yellow and orange.

Tomatoes

Protect against skin cancer

Carotenoids the antioxidant compounds that give tomatoes their colour are responsible for many of the beneficial effects of the fruit, including their ability to protect against ultraviolet light damage.

Daily tomato consumption was found to cut skin cancer rates in half in one study.

Of tomatoes' carotenoids, lycopene is the most potent and is linked to a reduced risk of prostate cancer.

Cooking tomatoes boosts the disease-fighting power of lycopene.

Chilli peppers

Boost longevity

Rich in disease-fighting antioxidant carotenoids, chilli peppers also contain capsaicin, an active ingredient that provides the fiery heat along with a host of health benefits.

Last year a study in the journal PLOS One involving more than 16,000 people showed that those who ate red chilli peppers had a lower risk of death from all causes over an average of 18 years than those who did not add chillies to food.

Capsaicin has been shown to activate receptors of cells lining the intestine, helping to reduce the risk of gut tumours.

Chilli peppers

Highbush blueberry plant with fruits

Blueberries

Great for your memory

Blueberries get a big tick from cardiologists as a heart-healthy food, but they also have proven benefits for the ageing brain thanks to their rich antioxidant and flavonoid content.

Last year researchers at the University of Exeter found that healthy people aged 65-77 who were given 30ml of concentrated blueberry juice daily (the equivalent of 230g of the fruit) experienced improvements in brain function while carrying out a series of cognitive tests.

An earlier University of Cincinnati study found that people with mild cognitive impairment who ate a serving of blueberries every day for 16 weeks experienced improved memory.

 Eating for health and beauty with nuts and seeds

Wooden box full of raw seeds and nuts

Almonds

Help to lower blood fats

A regular handful of almonds will help your body to clear bad cholesterol from your bloodstream more effectively, according to a study in the Journal of Nutrition last year.

Eat them with the skins on because that's where much of the beneficial fibre is stored.

Brazil nut group whole and shelled

Brazil nuts

Cut your prostate cancer risk

As one of the best sources of selenium, Brazil nuts can play a role in prostate cancer prevention, according to a recent study funded by the World Cancer Research Fund.

Selenium, needed for the production of a range of enzymes and hormones, is key to keeping the immune system in check and can have an anti inflammatory effect on the prostate.

Chia seeds

For better digestion

High in omega-3 fatty acids, calcium, phytonutrients and a range of vitamins and minerals, chia seeds are also a complete protein, containing all nine essential amino acids that cannot be made by the body.

They are packed with almost 11g of fibre per 25g, making them a filling, low-calorie (121 calories per 25g) digestive aid.

Walnuts

Walnuts on a tree

Walnuts

Improve your colonic health

Research published in the Journal of Nutrition this year showed that eating a small handful of walnuts daily improves gut health and possibly helps to reduce the risk of colorectal cancer. 

Walnuts have higher antioxidant levels than most other nuts and are rich in omega-3 fatty acids, important for heart health.

handful of walnuts a day may prevent heart disease and bowel cancer, research suggested in May 2018.

Eating just a third of a cup of walnuts for six weeks significantly reduces the production of excess bile acids, as well as lowering 'bad' cholesterol levels.

Previous research has linked such bile acids to bowel cancer, while lower cholesterol levels are associated with a reduced risk of heart disease.

Researchers believe walnuts' high-fibre content encourages the growth of 'good' bacteria in the gut, which benefits people's heart and colon health.

The scientists also found that despite walnuts being relatively high in calories, with around 28 per nut, only 80 per cent of them are absorbed, with gut bacteria using up the remaining 20 per cent.

Results further suggest people who eat a handful of walnuts a day produce less secondary bile acids, which are made in the bowel rather than the liver.

Sunflower seeds

Help to fight stress

The B-complex vitamins these seeds contain will help to strengthen a healthy nervous system and ward off the effects of stress.

They are a good source of minerals, including phosphorus, magnesium, iron, calcium, potassium, and of vitamin E for healthy skin.

 Eating for health and beauty with beans & pulses

mixed pulses plated meal

Lentils

Lower your blood sugar

These high-protein pulses contain plenty of important minerals such as manganese and folate.

They can also slow digestion and the release of sugars found in starch into the bloodstream, reducing the risk of type 2 diabetes in the long term.

Canadian researchers found last year that replacing half the white rice in a meal with lentils meant that blood glucose levels dropped by up to 20 per cent after eating.

Kidney beans

Help with weight loss

Eating a daily 130g serving of kidney beans could help to keep weight off. A meta-analysis of 21 clinical trials involving 940 adult men and women found that people who added pulses, including kidney beans, to their daily diet, but made no other changes, lost an average of 0.34kg (0.751b) over six weeks. Findings were published in the American Journal of clinical Nutrition.

Kidney beans

Chickpeas

Boost your cardiovascular health

Hummus and the chickpeas from which it is made were highlighted as a heart-healthy food in a review published in the Journal of the American College of Cardiology recently.

Trials have shown that adding just one daily serving (130g) of chickpeas to your diet encourages the consumption of fewer unhealthy saturated and trans fats, and leads to a 5% lowering of cholesterol levels, in the process.

Mung beans

Muscle repair

These legumes contain plenty of magnesium, useful for muscle repair after exercise, as well as potassium, folate, fibre and vitamin B6. A 2011 paper in the Journal of Chemistry revealed that "mung beans have biological activities, including antioxidant, antimicrobial, anti-inflammatory" and other properties.

chick-pea, mung beans in the sacks and spoon wooden

 Eating for health and beauty with Dairy products

dairy products

Forget what you've heard about dairy, new research contradicts the theory that cheddar and stilton raise heart attack risk and eating 120g of full-fat cheese a day for six weeks lowers a person's cholesterol.

Previous claims state cheese is high in saturated fat, which blocks arteries but full-fat cheese lowers cholesterol more than low-fat or other forms of dairy was due to 'cheese matrix', which is how nutrients such as calcium are arranged

Researcher states eating cheese in moderation is 'not going to do any harm'

This contradicts previous claims that cheese, such as cheddar and stilton, can block a person's arteries because they are high in saturated fat, increasing their risk of suffering a heart attack.

Full-fat cheese is thought to lower cholesterol more than other forms of dairy, such as butter, due to the way its nutrients, like calcium and the protein casein, are arranged in the 'cheese matrix'.

Previous research suggests saturated fats found in yoghurt, cheese, butter and milk do not increase the risk of heart disease.

Eating full-fat dairy actually reduces a person's risk of dying from a stroke by 42 per cent, a study found.

Lead author Dr Marcia Otto, from the University of Texas, Houston, said: 'Our findings not only support, but also significantly strengthen, the growing body of evidence which suggests that dairy fat, contrary to popular belief, does not increase risk of heart disease or overall mortality in older adults.

'In addition to not contributing to death, the results suggest that one fatty acid present in dairy may lower risk of death from cardiovascular disease, particularly from stroke.'

Previous dietary guidelines recommend people opt for low or no-fat dairy, however, the researchers warn such options are often high in sugar, which can drive heart disease.

Most popular kind of cheese

Greek yoghurt

Muscle-building and colonic health

With more protein and slightly fewer carbohydrates than regular yoghurt, Greek yoghurt contains all of the essential amino acids needed for muscle-building. 

Yogurt is a natural source of probiotics, also known as "good bacteria" that live in your gut.

Studies have linked good gut health to boosting immunity, better sleep, good digestion.

Much of the protein in Greek yoghurt is casein, which is slowly released and digested. Studies have shown that eating a small pot before sleeping (and after exercising) can help to promote lean muscle development.

It's also a good source of calcium, important for bone strength, and there's good bacteria for your gut too.

Greek yoghurt

fresh milk

Whole milk

Thyroid health

Milk is the main source of iodine, needed to make thyroid hormones and important for normal foetal brain development during pregnancy. 

Switching to non-milk alternatives puts us at risk of iodine deficiency, according to studies at the University of Surrey last year.

A 200ml glass also provides protein, calcium and B vitamins.

Researchers at the University of Kansas Medical Centre found a correlation between milk consumption and the levels of a naturally occurring antioxidant called glutathione in the brains of older people.

Eggs

Stroke reduction

Eggs have been shown to have beneficial effects for health, including the heart.

Eating an egg a day could even cut your risk of suffering a stroke by as much as 26 per cent, reported a recent study carried out in China and the UK and published in the journal Heart.

Eggs contain high-quality protein, many vitamins and cardiovascular friendly bioactive components such as phospholipids.

A large egg contains 77 calories and about 6g of protein. It also contains vitamin A, folate, vitamins B2, B5, B12, phosphorus and selenium. The idea that eggs, because they contain cholesterol, will raise levels of "bad" cholesterol is a myth.

Eating cholesterol has almost no effect on cholesterol levels in the blood.

Roquefort cheese

Roquefort cheese

Anti-inflammatory

A UK-based biotech company reported that Roquefort's anti-inflammatory properties increased the longer the cheese was ripened. 

"Moulded cheeses, including Roquefort, may be even more favourable to cardiovascular health," they wrote in the Medical Hypotheses journal.

Blue cheese also contains dietary spermidine, associated with reduced blood pressure.



Parmesan cheese

Microbiome boost

An excellent source of calcium — it contains 300mg in a 30g serving, more than cheddar and many other cheeses — it's biggest plus is that being fermented it contains lactic-acid bacteria that can create gut-friendly probiotics for a healthy microbiome.


Cottage cheese

High in calcium

Cottage cheese is relatively low in fat but high in calcium, which is important for strong bones. It also contains 12g of protein per lOOg, which is more than yoghurt, and helps to fill you up.



 Eating for health and beauty with fish & meat

Salmon

Heart health

We should be eating oily fish twice a week because of the omega-3 fatty acids it cointains, which reduce the risk of coronary heart disease and strokes — and salmon is among the richest sources.


close up of a salmon meal

Canned sardines

Great for bone health

Sardines deliver more calcium per serving than most other foods, largely because of their soft edible bones. A lOOg serving of sardines canned in olive oil provides 382mg of calcium, about 40 per cent of the amount an adult needs in a day.

They also provide vitamin D, critical for bone health.

Venison

The healthy meat choice

With one third of the fat in beef and fewer calories than chicken, venison is a healthy meat choice. 

Its iron content means it's also a wise choice for the estimated four million Britons at risk of iron deficiency.

Venison is the highest source of iron in all meats, containing 4.5mg of iron per lOOg, compared with 0.7mg in chicken and 3.5mg in beef.

Deer meat is also a sustainable protein food that can aid in weight loss and help keep your brain, muscles and immune system healthy.

Protein makes up the foundation of your hair, skin and nails and is also needed for the synthesis of certain enzymes and hormones. 

Venison taste, is a bit rich with a more earthy flavor. It can also be used in stews and chilis, but is very lean and needs to mixed with other kinds of meat for certain dishes like burgers.

venison stew

venison stew

 Eating for health and beauty with grains

Different types of cereal grains with ears

Oats

Relieve skin conditions

A soluble fibre called beta glucans in oats is known to reduce blood cholesterol when eaten regularly. 

They also contain 20 unique plant compounds, called avenanthramides, that have a powerful antioxidant effect and can help to relieve irritating and itchy skin conditions, according to research at Tufts University's Human Nutrition Research Centre in the US.

wheat ears with seeds

Wheatgerm

Boosts gut bacteria

This is the most nutritious part of wheat that is often removed before it is made into flour, but which is best served sprinkled on breakfast cereal or into yoghurt. 

With high amounts of the powerful antioxidant vitamin E and fibre, it has been shown to help to lower blood cholesterol and, in a study at the University of Bologna, to increase levels of the beneficial gut bugs lactobacillus and bifido-bacterium. 

Quinoa

Reduce blood triglycerides

It is popular due to its high protein content, but it also has specific health benefits. 

A study in the journal Current Developments in Nutrition (2017) found that overweight people who ate 50g of quinoa as part of their normal diet had significantly lower levels of serum triglycerides after 12 weeks. 

High levels of these triglycerides are a risk factor for heart disease.

Often called a “pseudo-grain,” because quinoa is really a seed that boasts higher protein content than bulger wheat and other whole grains, as well as fiber, B-vitamins and minerals like magnesium and potassium. It is considered “a complete protein” because it contains all 20 amino acids, making it an ideal staple food for vegetarians and vegans.

Brown rice

Brown rice

Diabetes protection

Brown rice is a wholegrain with nutritious germ and fibrous bran intact, whereas white rice is milled and processed with nutrients discarded.

Harvard scientists showed that whereas eating five or more servings of white rice a week led to an increased risk of type 2 diabetes, eating at least two servings of brown rice every week was associated with a lower risk.

Brown rice is a whole grain that contains both the bran and the germ, which provide both dietary fiber and a number of vitamins and minerals. The extra fiber and protein in the bran and germ also help lower the glycemic index of brown rice, although not enough for me to green light eating as much as you want.

White rice actually starts out as brown rice, but it’s milled and polished to remove the bran and germ. Unfortunately, this process also strips away a lot of its essential nutrients—that’s why you often see white rice that’s “enriched.” Some of those nutrients are added back in before packaging.

Brown rice tends to be higher in sodium, and it has significant amounts of some trace minerals, including manganese, selenium, and magnesium. White rice is likely to contain more calcium, folate, and iron, but that’s because of the enrichment process.

Barly

Barly

Helps with weight loss

It's almost fat-free, but also filling (thanks to the fibre) and has a low glycaemic index (GI), which means it doesn't provide unhealthy spikes in the blood sugar that cause cravings. Adding barley to the diets of obese patients helped them to lose weight in one study published in the Journal of Nutrition.

 Eating for health and beauty with oils & vinegars

Extra virgin olive oil 

Protects brain cells

A staple factor in the heart-healthy Mediterranean diet, extra virgin olive oil has high levels of monounsaturated fatty acids that can help to lower blood pressure and cholesterol levels.

It can also boost brain health, is one important reason why the Mediterranean diet and the Mediterranean populations tend to have much less heart disease than Americans or Northern Europeans; it may also indeed contribute to healthier aging, mental health and greater longevity.

According to Greek mythology, the olive tree was the creation of the goddess Athena, who first planted one out among the rocky grounds of the Acropolis and endowed it with powers to illuminate the darkness, soothe wounds, and provide nourishment.

In 2014, researchers from Europe and the U.S. discovered that natural compounds in olive oil (called polyphenols) can specifically enhance the ability of HDL cholesterol to strip away and remove excess cholesterol that accumulates in arterial plaque. 

Phenols are antioxidant micronutrients found only in plant foods. They’re especially concentrated in olive oil and highly effective at protecting against disease.

A study in 2017 found virgin oil protected memory and reduced the formation of damaging plaques and neurofibrillary tangles in the brain, which are markers of degenerative conditions such as Alzheimer's disease.

An earlier study in 2010, a team of Spanish researchers listed these olive oil benefits:

  • Improves blood pressure, an expression of better endothelial function (the endothelium is the critical inner layer of blood vessels that produces nitric oxide, a compound necessary for keeping blood vessels relaxed and dilated);
  • Inhibits oxidation of LDL cholesterol;
  • Increases protective HDL cholesterol;
  • Inhibits abnormal blood clotting;
  • Contributes to reduction of cancer risk (mainly breast, colorectal, and prostate); 
  • Lowers risk of age-related cognitive decline and Alzheimer’s disease.

However, the healing power of olive oil have long been recognized since 460 BC in which, Hippocrates, known as “the father of medicine,” was said to have prescribed olive oil for many ailments, including ulcers, cholera, muscular pains, sore gums, and wounds.


Walnut oil

Aids stress relief

A diet rich in walnut oil may prepare the body to deal better with stress, according to Penn State University researchers.

They found that walnut oil lowered resting blood pressure and blood pressure responses to stress in their laboratory.

It also has cardio-protective benefits, primarily from its high concentration of the omega-3 fatty acid, alpha-linolenic acid.

The antioxidants, specifically ellagic acid, in walnut oil have been linked to the prevention of some cancers.

Apple cider vinegar

Metabolism

The acetic acid in vinegar aids digestion and the acid it contains may help to fire up fat metabolism and stabilise blood sugar. Consume no more than four tablespoons daily.

Salad Dressing:

  • ½ cup olive oil
  • 2 Tbsp fresh lemon juice
  • 2 Tbsp apple cider vinegar
  • ¼ tsp salt, Celtic or sea
  • Dash of black pepper

Make the dressing: In a mason jar, combine all ingredients and shake vigorously. Mix together all salad ingredients in a large bowl. When ready to serve, drizzle enough dressing over salad to lightly and evenly coat, and toss well. Store extra dressing in refrigerator up to 5 days.

Skin Conditions,

Apple cider vinegar can cure several skin conditions, such as acne. The acid in the vinegar can combat both fungal and bacterial infections. The amino acids act as an antiseptic and a natural antibiotic.

Some other skin conditions that benefit from apple cider vinegar include the appearance of cellulite, and age spots. Mix 1/4 cup of apple cider vinegar with 3/4 cup of water. Store in an empty bottle. Wipe over the skin and let sit for 10 minutes, then wash off. Repeat daily.

Acid Reflux,

Most foods that are eaten are broken down into acids in the body, which ends up contributing to too much acid production. This leads to acid reflux, which is characterized by pain, irritation, heartburn and indigestion in the esophagus and chest region.

Apple cider vinegar can be used to balance out the alkaline acid in the body if taken every day.

Apple cider vinegar
apple vinegar to salad

 Eating for health and beauty with the odds and sods category

Red wine

Heart health

Evidence has shown that the antioxidant compounds found in red wine are beneficial to heart health. Just stick to healthy amounts (no more than 14 units of alcohol a week).

Scientific research shows that wine contains all sorts of healthy compounds and because of that, many go overboard on the total units.

Wine is at the heart of the so-called French paradox. French society, despite all the rich, fatty foods consumed, have a relatively low level of heart disease. 

Despite an average cholesterol of 250, which a lot of doctors would find troubling. 

The celebrated reason for this paradox is the high wine consumption.

However, the French also had the highest incidence of cirrhosis in the world.

Red wine contains natural, heart-healthy antioxidant compounds – including flavonoids and resveratrol.

Resveratrol has been the subject of more than fifteen hundred experiments since the 1980s.

Alcohol

Recent studies linking even a little drinking of alcohol to a higher risk of cancers.

In one of them, researchers found that women who had as little as one drink a day boosted their risk of cancer of the breast, liver, rectum, throat, mouth, and esophagus.

Meanwhile, numerous studies dating back decades show that alcohol and heart health have a positive relationship.

The research on alcohol's effect on health suggests both harm and benefits, says Gary Rogg, MD, an internal medicine specialist at Montefiore Medical Center and assistant professor of the department of internal medicine at Albert Einstein College of Medicine, New York. 

Dark chocolate

Improves focus

Dark chocolate is rich in cocoa solids, a source of flavonoids that support cognitive, endocrine and cardiovascular health.

Most recently research at Loma Linda University in California found that 70 per cent cocoa chocolate improves brain health and focus.

At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes.

Dark chocolate has the highest amount of cocoa flavanols; milk chocolate has less, and white chocolate has none.

Feel free to enjoy a piece of dark chocolate after a meal. Just keep in mind before you indulge that the portion size matters, since too many bites can contribute extra fat, sugar and calories and negate its health benefits.

Porcini mushrooms

Anti-ageing

In a study at Penn State University last year scientists found mushrooms to be not only low in fat and high in fibre, but the best food source of two anti-ageing antioxidants ergothioneine and glutathione.  

While mushrooms are the highest dietary source for the unique sulfur-containing antioxidant, porcini mushrooms topping the lot.

Decreased levels of ergothioneine have been observed in some human diseases, suggesting that a deficiency could be relevant to the disease onset or progression.

Organic probiotic milk kefir grains

Family purchasing kefir in supermarket

Family purchasing kefir in supermarket

Kefir

Intestinal health

With a wider range of beneficial bacteria than yoghurt, this fermented drink has a well-deserved reputation as a gut-health enhancer.

kefir grains

Kefir could be made at home by is using starter “kefir grains,” which in reality are a combination of bacteria and yeasts that interact with the milk to make the lightly fermented drink that even lactose intolerant people can drink.

It can be made from any source of milk, such as goat, sheep, cow, soy, rice.

It can even be made using coconut water. Scientifically speaking, kefir grains contain a complex microbial symbiotic mixture of lactic acid bacteria and yeasts in a polysaccharide–protein matrix.

The two types of kefir are milk kefir (made from cow, sheep or goat milk but also from coconut milk) and water kefir (made from sugary water or coconut water, both of which do not contain any dairy).

Milk kefir is the kind that’s most well-known and widely available, usually sold in most major supermarkets and nearly all health food stores.

Coffee

Longer life

Researchers at the National Cancer Institute in Maryland announced recently that people who drink up to seven cups of black coffee a day can cut their risk of early death and are less likely to die of some cancers and cardiovascular disease.

Another one of the benefits of drinking coffee is it increases circulation and can stimulate the liver. For example, a study published in the Archives of Internal Medicine shows that coffee may protect against alcoholic liver disease. There was a 20 percent reduction in alcoholic liver syndrome for every cup of coffee a day participants drank.

It’s best to consume coffee in the morning or before lunch, because if you start drinking it in the afternoon or especially in the evening, the life of caffeine in the coffee and how long it will affect your body can be around 12 hours.

So if you consume it in the afternoon, it can definitely affect your sleep cycle that night. Many people who drink coffee late in the day can’t sleep, and their overall quality of sleep can be negatively impacted.

tony

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  • […] your main foods. You can eat your way back through the years. Ditch processed foods and go for 'real whole foods' only. The following list of foods are foods that have the power to tap into the younger side of […]

  • […] your metabolism within normal levels is to eat healthy foods. A diet based on healthy protein and vegetables and fruits will prevent feelings of hunger and will deliver the broad range of antioxidants that are your […]

  • […] Avocado is excellent to eat with the tomatoes as it has natural plant oils in it and which aids in absorbing the lycopene in tomatoes. […]

  • […] Greek yogurt: Taking Greek Yogurt regularly gives you plenty of protein. […]

  • […] you replace all that ‘bad food’ with foods that are healthy and organic, you avoid creating inflammation from building up in your body which is one big aging […]

  • […] end, they exacerbate the problem. Eat carbs like whole-wheat bread, vegetables, high fiber foods, superfoods that have antioxidants in them and lean proteins with plenty of omega-3, noted to be excellent for […]

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