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Vitamins and minerals
Hunger, natural remedies
Hunger, let's see the main natural remedies and healthy tips
Pasta, everything you need to know about one of the most favorite foods
Is it better to eat pasta al dente? Long or short pasta? Let's find out some tips to make pasta an exquisite and healthy dish, to recharge us with energy and protect the heart.
A plate of pasta makes everyone agree! Whether it's with tomato sauce, seafood or vegetables, both adults and children like pasta. However, pasta is also at the center of numerous debates and you can sometimes read that within a healthy diet pasta should be limited or even eliminated as it would make you fat and would increase the risk of high blood sugar. But is it really so? Or can pasta be a recommendable ingredient in a balanced diet? Let's see what the science says! In the article we will r...
Chia seeds, small sources of health
Vitamins, minerals, proteins, antioxidants and anti-inflammatory substances, protect heart health, improve insulin sensitivity, satiate and help reduce waist circumference. They can also be used in place of eggs in sweet and savory recipes.
Small and dark, this is how chia seeds appear. Chia seeds have risen to the fore in recent years, becoming one of the healthiest foods on the market. But why so much interest in chia seeds? Let’s try to understand this on the basis of scientific research. We will also see some ideas for using chia seeds in the kitchen and making them become our precious allies in different preparations. Chia seeds, properties - Chia, scientific name salvia hispanica, is a plant of the Lamiaceae family typical ...
Barley, a small cereal grain with great benefits
Antioxidant, antitumor, anti-inflammatory, anti-diabetes and anti-obesity action, protects the heart and the microbiota, strengthens the immune system, thanks to the fibers contained in it brings a sense of satiety.
Barley is a cereal grain, scientific name Hordeum vulgare, widespread and appreciated all over the world. Barley can be found in different forms, such as flakes, grains, powder to prepare tasty drinks, but also flour that can be added to bread and pasta. Let's see what science says about the properties of the cereal and also some ideas to eat it in an enjoyable way! Barley, properties - Barley contains mineral salts, such as magnesium, phosphorus, potassium, copper, zinc and selenium, vitamins...
Almonds, a sweet healthy snack
Antioxidants, vitamins and minerals, protect digestion, counteract stomach swelling, nausea and acidity, improve rest and sleep, support the immune system, promote intestinal and microbiota health, reduce cholesterol, triglycerides and waistline, satiate and bring energy.
Almonds are the edible seeds of the almond tree, scientific name Prunus amygdalus var dulcis, native to Central Asia but nowadays widespread all over the world. With their delicate flavor, almonds are appreciated by everyone, adults and children, they can be eaten as a healthy and energetic snack, added to yogurt and sauces. So let's try to understand the properties of almonds and see some ideas to eat them in a yummy way. Almonds, properties and daily dose - Almonds contain fats, mainly unsat...
Dates, properties and benefits
Energy, vitamins and mineral salts, antioxidants and fibers, help to keep nervous hunger under control, antitumor action, protect the brain from degeneration, thanks to the anti-inflammatory, immunomodulating and antimicrobial action they are beneficial for the respiratory tract.
Dates are the fruits of the date palm, scientific name Phoenix dactylifera, one of the oldest plants cultivated by man and a source of nutrition for more than 6000 years. Nowadays, dates can be found almost everywhere in their dried form and are a treat for adults and children thanks to their sweet and buttery note. But dates are not only a pleasure for the palate, they are in fact also a source of healthy properties, so much that they are considered a real medical food. But let's understand bet...
Mineral salts, proteins and precious antioxidants, help regulate blood sugar, cholesterol and blood pressure, support for the immune system.
We will soon be able to see watermelon, the fruit with a sweet and juicy flesh, on the greengrocer's shelves. However, today we are not talking about the properties of watermelon pulp, but about those of its seeds! Oh yes, watermelon seeds, those small black seeds contained in the red pulp and that often are left aside, not only can be eaten but are also characterized by interesting healthy properties, too. Let's see better! Watermelon seeds, properties - Watermelon seeds are rich in oils, uns...
Vitamins and mineral salts, proteins and fibers for a satiating action, it brings energy, helps to keep cholesterol and pressure under control, anti-tumor action and able to protect the liver, the heart and the brain.
Tahini, or tahina, is a cream obtained by grinding sesame seeds. This food is very popular and yummy, can be spread on freshly toasted bread or can be served as a side dish for falafel, that are chickpea balls, but it is used also to prepare hummus, the chickpea cream typical of Arab countries, or tasty sweets. In addition to this, tahini is also a very healthy food. So let's see its properties, its preparation and some ideas to serve it on the table. Tahini, properties - As mentioned in the i...
Breakfast, the most important meal of the day
Skipping breakfast is not a healthy habit since it is linked to an increase in stress, obesity, impaired blood sugar levels and nervous hunger, but it is equally important to make a healthy and high quality breakfast. We try to understand, based on scientific studies, which are the best foods to serve for breakfast.
There are those who wake up early to make a nice and rich breakfast, there are those who give themselves only the time for a brioche while getting down the stairs and there are those who just drink a quick coffee. There are those who prefer a sweet breakfast and those who prefer it savory. When it comes to breakfast, habits are really different! But what does science say about healthy choices for a good breakfast? Let's try to understand. Breakfast, the most important meal of the day - Breakfa...
Vitamins and mineral salts, antioxidant action, protective for heart and intestine, energy and fiber, able to bring a sense of satiety and to fight hunger attacks that can occur during the morning.
Cyperus esculentus, also called water grass, tiger nutsedge, nut grass or yellow nutsedge, is a plant characterized by an edible rhizome called tiger nuts or sweet almond, chufa in Spanish. Tiger nuts, properties - Tiger nuts, characterized by a natural sweet taste, provide carbohydrates and therefore energy, are rich in proteins, fibers, antioxidants such as terpenoids and saponins, mineral salts such as phosphorus, calcium, potassium, magnesium, manganese, iron and zinc, vitamins such as E a...
Pasta, joy for the palate and source of health and energy for the body
Wholegrain or refined pasta? Wheat or spelt pasta? And why is it better to cook pasta al dente? Let's try to answer to these questions about a food loved and appreciated all over the world and able to bring energy and, with a few tips, to keep cholesterol and blood sugar under control.
How many of us do feel relieved over a nice plate of spaghetti seasoned with tomato sauce? Pasta is nowadays known and appreciated all over the world, in ten years indeed its consumption has doubled reaching the incredible figure of 15 million tons per year. The strength of pasta is that, in addition to being tasty and lending itself to recipes with practically endless combinations, it can also be an important source of health. So let's try to understand the properties of pasta and some pieces o...
Vitamins, mineral salts, antioxidants, proteins, good fats for the heart and fiber, gives a sense of satiety, helps to keep hunger under control and therefore body weight, useful in case of type 2 diabetes.
Peanut butter is a delicious, nutritious and satiating food, obtained by grinding peanuts until smooth. The result is a paste, perfect for spreading on slices of bread or for making cakes and sweets yummier. In the post of today we will talk about the properties of pure peanut butter, obtained only from peanuts. In fact, unfortunately, many products that are found on the market contain, instead, added sugars, oils and saturated fats that modify the nutritional profile of the butter that becomes ...
Vitamins, mineral salts, antioxidants, proteins and amino acids, helps to keep under control blood sugar and cholesterol, a rich source of energy.
The chickpea, scientific name Cicer arietinum of the Fabaceae family, is a plant cultivated and appreciated above all for its edible seeds, the chickpeas. Among the many uses of chickpeas, these can be dried and ground to obtain a flour that is very tasty, nutritious, energizing and with interesting healthy properties. Chickpea flour, properties - This flour is, in fact, considered an excellent source of proteins and amino acids such as lysine. It is this characteristic that makes chickpea flo...
Osmanthus essential oil
Calming and relaxing action, able to bring good mood, counteracts nervous hunger, useful as a cosmetic ingredient thanks to its healing, antimicrobial and anti-inflammatory action to treat irritated skin, cracked skin or with pimples.
Osmanthus, scientific name Osmanthus fragrans, is a plant belonging to the Oleaceae family cultivated for its ornamental role but, above all, for its flowers, among the ten most known flowers in China. Indeed, the flower of osmanthus is considered so precious that in ancient times it was used only for the high level perfumery and was called the Emperor’s fragrance. From the distillation of this flower a warm and sweet essential oil is obtained, able to bring good mood, to relax but used also as...
Source of antioxidants present in a higher quantity than cocoa powder or dark chocolate, against free radicals, rich in anti-inflammatory substances and able to stimulate cognitive functionalities, improve attention and have a protective role against dementia and Alzheimer, energy.
Ancient Aztecs and Maya called them cacahuat and considered them as coins, we are speaking about cocoa beans, the seeds of the cocoa tree, Theobroma cacao. The cocoa plant is native to South America and is characterized by elongated fruits with an orange-red color. Inside these fruits there are the cocoa beans that are the raw material of cocoa powder and chocolate that everybody knows. Actually, also the cocoa beans can be eaten after a natural fermentation process. You can find them in special...
Food combinations, raw tomatoes and cooked tomatoes
The best food combinations to eat raw tomatoes and cooked tomatoes in order to maximize the beneficial effects of this incredible vegetable.
Paying attention to the food we are eating, choosing whole grain rice, bread and pasta, fruit and vegetables rich in antioxidants, legumes and extra virgin olive oil is a first step to live healthier and longer. Not to mention that what we eat acts also on the gut by modifying the intestinal flora that, according to the latest scientific researches, affect the general health and also the mood. But another important step is also to choose the food combinations in order to balance the nutrients, i...
Fat burning diet Part 5, the spices chili pepper and nutmeg
Spices may help us to counteract the accumulation of abdominal fat, the most dangerous, by increasing the metabolism and by regulating the appetite.
Choosing the foods to put on the table is not irrelevant to our health and some foods may be really useful to counteract overweight and the fat localized on the waistline. This type of fat indeed is more dangerous than subcutaneous fat because, according to scientific studies, it acts like an endocrine organ by releasing hormones and inflammatory substances that feed chronic inflammations. In the long run this condition may cause diseases, such as diabetes, cardiovascular problems or even cancer...
Fat burning diet Part 2, the spices ginger and vanilla
Spices such as ginger and vanilla may help counteract fat accumulation, they reduce the desire to eat sweet food and activate the thermogenesis.
In the previous post dedicated to the fat burning diet we have introduced that an excess of fat, especially localized around the waistline, may be a dangerous enemy for our health. The adipose tissue indeed, and in particular when it accumulates on the belly, isn’t inert but a true organ that produces inflammatory substances and hormones and creates, in the long term, an environment for illnesses such as diabetes, cardiovascular diseases, inflammations but also cancers. But, in practice, what ca...
Vitamins and mineral salts, such as potassium, calcium, selenium, a powerful antioxidant, important source of proteins and fibers that are satiating and help prevent obesity, prebiotic action on the gut.
Bamboo shoots, or bamboo sprouts, are the new edible shoots of different species of bamboo. They are used in Asian cuisine but, nowadays, they can be found easily pretty much everywhere and added to our dishes to make them tastier and healthier. Bamboo shoots have indeed interesting nutritional properties, they are a low sugar food and are a precious source of essential amino acids, vitamin E, vitamin B6, that is very important because plays a pivotal role in the synthesis of serotonin and there...
Vitamins and mineral salts, antioxidants to counteract free radicals, anticancer action, beneficial for the health of skin and eye, source of protein and fiber, energizing.
The jackfruity, or jack tree or jack, scientific name Artocarpus heterophyllus, is a plant that belongs to the Moraceae family that includes also the fig, it is native to the southern slopes of the Himalayas but nowadays is widespread in Australia, Brazil and Africa, too. Its fruits are characterized by a really remarkable size, they can indeed reach 40 cm in diameter and 30 kg of weight. These fruits are a high calorie food, in fact they bring about 90 kcal per 100 g, are energizing but low in ...
The fibers help the work of the intestine, increase the elimination of toxins, slow down the absorption of fats and sugars by protecting the cardiovascular system and the general health of the body.
We often hear that a particular food is healthy because it contains many fibers, which are beneficial and support the health of the body. But what exactly are the fibers and why are they so useful? The fibers are contained in foods of vegetable origin, they include cellulose, polysaccharides such as pectins, mucilage and lignin, are not digested or absorbed but come directly to the intestine and improve intestinal transit (Dhingra et al, J Food Sci Technol, 2012). Fiber-rich foods are primarily ...
Calming and draining properties, useful against water retention, nervous hunger and kidney stones.
Vinegar is one of the most popular and widespread dressing, it gives flavor and is low calorie. The most common vinegar is that of wine followed by apple cider vinegar, but on the market there are several varieties of vinegar, produced from cereals or fruit, each with a particular aroma and properties. For example, there is blackcurrant vinegar, obtained through a slow process of acetification in wooden barrels of fermented blackcurrant juice. This vinegar has soothing and draining properties. F...
Mineral salts, antioxidant action able to support the immune system and, based on scientific studies, useful also to protect the health of the heart, antidiabetic effect, increases the sense of satiety, antibacterial and antiviral properties.
Balsamic vinegar is a condiment, typical of Italy, produced from the fermentation of grape must. It is a product that can be found in every supermarket, however, it is also little known, especially its healthful properties are not known. Yes, because the balsamic vinegar, added to salads or to flavor vegetables or even fruit, is not just a note of flavor in our recipes but can also help to preserve good health, so much that in the Middle Ages this type of vinegar was considered a medicine to tre...
Vitamins, also vitamin B12 that is lacking in vegetarians, but also mineral salts, antioxidants, proteins, the lecithin contained in the egg yolk limits the absorption of cholesterol.
Eggs are well known and eaten all over the world, they are constituted by a protective shell, the yellow egg yolk and the egg white. The most common eggs are the chicken eggs but you can find also other types of eggs such as duck or quail eggs. It has been long debated whether or not eggs should be considered a nutritious food that cannot miss in a healthy diet. Some people in fact claim that eggs can cause high cholesterol and therefore cardiovascular diseases. Scientists are studying eggs in o...
Vitamins and mineral salts, diuretic properties, detox action, satiating power, source of antioxidants according to scientific studies, against aging processes and able to keep under control cholesterol and blood sugar levels, protect the heart.
Eggplant, scientific name Solanum melongena, is a plant belonging to the Solanaceae family that includes also tomatoes, potatoes and peppers. The plant is cultivated thanks to its edible fruits, big berries characterized by an elongated or more rounded shape, a peel color from purple to black and important healthful properties. Eggplants are indeed rich in mineral salts, such as potassium, phosphorus, manganese and magnesium, and vitamins, such as A, group B, C, K and J. They are also rich in wa...
Proteins, vitamins and mineral salts such as calcium, source of isoflavones, that are powerful antioxidants with a protective role against particular types of cancers, action against cholesterol.
Tofu has ancient origins, it seems indeed that it dates back to the second century B.C in China. It is very similar to a small, white colored bread and it results from the processing of soy beans, that are soaked in water and then pressed in order to extract the milk. The coagulation of this milk is obtained thanks to a natural marine compound, nigari, or magnesium chloride or calcium chloride, but other substances can also be used like calcium sulfate and acid substances such as vinegar or lemo...
Whole grain cereals
Helpful to prevent diabetes type 2, able to increase the sense of satiety and improves the intestinal functionalities, against blood sugar spikes that have dangerous effect on the body as proven by scientific studies.
In the recipes that we propose we always use whole grain pasta, whole grain or semi whole grain flours and rice and we say that in this way it is possible to prevent the dangerous blood sugar spikes. But what does it exactly mean and why is it so important for health? Refined pasta, rice or flours have a high glycemic index, for example refined flour reaches 85 and the same is for the white bread while, to compare, a whole grain spelt flour has glycemic index 45. This means that these refined p...
Vitamins and mineral salts, iron and folic acid, phytoestrogens and fibers, contrast hunger and constipation, useful in case of anemia, help to control blood sugar and cholesterol.
Snow peas are legumes belonging to the Fabaceae family. They are a variety of peas, scientific name Pisum sativum subsp. sativum var. macrocarpon, of these peas we eat also the pod, characterized by a light green color, with a flattened and wide shape and a very delicate flavor. The snow peas bring plant based proteins and fibers, which are useful for intestinal well-being by counteracting constipation, intestinal swelling and colitis but also help to limit the absorption of sugar and fat and gi...
Mineral salts, high intake of fibers that give a sense of satiety, counteracts constipation and helpful to keep under control the levels of blood sugar and cholesterol, the insoluble fibers of rye have a protective role against gallstones formation, low glycemic index in respect of white bread, gives energy for a long period of time.
Rye, scientific name secale cereale, is an ancient cereal grain already cultivated more than 2000 years ago in Asia Minor. Nowadays rye flour, obtained through the grinding of the rye grains, is used to prepare a tasty black bread, rich in mineral salts, such as potassium, phosphorus and calcium and able to bring a high quality fiber, useful to support the digestive processes, the intestinal transit by counteracting constipation and helpful to keep under control the levels of cholesterol and bl...
Proteins, vitamins and mineral salts such as molybdenum, useful for the purifying processes of the liver, antioxidant action demonstrated by scientific studies, helpful to keep under control the blood sugar levels and the cholesterol, diuretic action, fibers for a sense of satiety.
Azuki bean, scientific name Vigna angularis, is a plant belonging to the Fabaceae or Leguminose family, its fruits are pods that contain the seeds, commonly known as azuki beans. These red colored seeds are purchased all over the world and eaten in different cooking preparations. Azuki are also considered the king of the beans and in fact they are rich in mineral salts such as potassium, valid ally against water retention, zinc, with an antioxidant action, iron and molybdenum, essential for the ...
Vitamins and mineral salts, energizing, anti-inflammatory and antioxidant properties proven by scientific studies, beneficial effect on inflammation of the gastric mucosa such as gastritis, counteracts the oxidation of bad cholesterol LDL, satiating power and against constipation.
Raisin has Greek or Turkish origins and is the result of the drying process in the sun or in special dryers of a variety of grapes, small and sweet. Raisins are an ideal snack because the drying process has made the nutrients more concentrated, it is a source of vitamins, particularly those of group B, which are important for the functioning of the nervous system and to fight tiredness and loss of memory, and mineral salts, such as potassium, calcium, copper and iron. It is energizing because it...
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