9 Reasons to Include Asparagus into Your Diet

Nutritionists all over the world agree that asparagus is a vegetable full of nutrients that are good for the cells, heart and digestive systems. Below you will find nine health benefits of this plant:9 Reasons to Include Asparagus into Your Diet

  1. Asparagus contains many antioxidants that can help prevent chronic diseases.
  2. One cup of this plant has approximately 3 grams of fiber, which is a crucial component for the normal function of the digestive system.
  3. There are prebiotic compounds, like inulin, boosting good bacteria growth in the gut.
  4. The plant contains compounds that are natural diuretics promoting urine production and helping to cope with bloating.
  5. Asparagus is full of folate, or vitamin B, which means that pregnant women should include it into the diet with no doubts.
  6. This vegetable contains lots of vitamin K (about 45 mcg in a half-cup of cooked asparagus), a dependent protein vital to the blood clotting process.
  7. This non-starchy vegetable can improve blood glucose levels.
  8. The plant contains selenium and glutathione that protect cells from damage and reduce the risk of developing chronic disease.
  9. Due to the high level of potassium, asparagus can counteract the effects of sodium in your diet to promote healthy blood pressure.

The Best Food Choices for an Anti-inflammatory Diet

Chronic inflammation has been associated with a range of conditions, and some evidence indicates lifestyle, and what we eat in particular, may contribute to inflammation. The scientific community agrees that chronic inflammation plays a noticeable role in such diseases as obesity, type 2 diabetes, arthritis, and certain cancers.The Best Food Choices for an Anti-inflammatory Diet

The Mediterranean diet and the DASH diet (dietary approaches to stop hypertension) are the best choices for an anti-inflammatory diet which includes the following anti-inflammatory foods:

  1. Fruits and vegetables such as broccoli, kale, berries, red and orange peppers, citrus fruits and winter squash etc.
  2. Whole grains such as wheat, oats, brown rice, barley, and quinoa.
  3. Beans such as black, kidney, pinto and other beans are a great source of lean protein.
  4. Omega-3 fatty acids in fish, nuts (walnuts) and plant oils like flaxseed oil.
  5. Oils in moderation which include olive oil, safflower or sunflower oil.
  6. Herbs and spices such as turmeric and ginger are proven to be anti-inflammatory.

High Intake of Fiber Cuts the Risk of Non-Communicable Diseases

fiber-cuts-risk-of-non-communicable-diseases

According to number of observational studies and clinical trials carried out over approximately forty years, higher intake of fiber and whole grains (25–29g or more daily) is associated with lower risk of developing non-communicable diseases.

Non-communicable (or chronic) diseases are the conditions of long duration and normally slow progression. They include four types of diseases: cardiovascular (heart attacks and stroke), cancer, chronic respiratory diseases (chronic obstructed pulmonary disease and asthma), and diabetes.

Corresponding author Professor Jim Mann from the University of Otago, New Zealand, say: “Previous reviews and meta-analyses have usually examined a single indicator of carbohydrate quality and a limited number of diseases so it has not been possible to establish which foods to recommend for protecting against a range of conditions. Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases.”

6 Simple Ways to Lose Belly Fat Backed by Science

Anyone who ever tried to lose weight knows pretty well that it is impossible to lose fat only in one specific area. But there are certain methods that can help you to focus on a certain part of your body, belly fat in this case. Here are the six ways to lose belly fat proved by scientific studies:six simple ways to lose belly fat

  1. Move as much as you can: run, bike, or swim.
  2. Integrate more protein into your diet.
  3. Eat more healthy fats such as olive oil.
  4. Pay close attention to the quality of your sleep.
  5. Increase the fiber intake.
  6. 6. Don’t forget about the balance of dieting and fitness.

Ketogenic Diet May Be Actually Harmful to Your Health

Recent research, performed by Sara Seidelman, a cardiologist and nutrition researcher from Brigham and Women’s Hospital in Boston, USA, finds that diets which ban entire food groups from the eating plan, for example, ketogenic diet, may actually harm your health.ketogenic diet is harmful to health

The research included eating patterns of more than 447,000 people from many countries around the globe. The analysis showed that popular keto diet that strictly limits intake of carbohydrates is one of the diets that may bring long-term harmful consequences. Other diets that should be included in this category are paleo diet, Atkins, Dukan, and whole 30.

Maciej Banach, a professor at the Medical University of Lodz in Poland who helped write the study, says: “Our study suggests that in the long-term, [low-carb diets] are linked with an increased risk of death from any cause, and deaths due to cardiovascular disease, cerebrovascular disease, and cancer.”