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By Elliot Booker — 4 years ago
We learn the health benefits of a different nutrient almost every other day it seems. We need more antioxidants, more iron, more magnesium, but we can’t just keep eating more food.
While counting calories is now thought to be a poor approach to losing weight, we still know that we can’t eat an unlimited number. And so it becomes important to get the most nutrients possible out of the calories we do consume. In other words, we need to eat nutrient-dense foods, with plenty of nutritional value and almost no calories.
15 nutrient dense foods
Celery is the ultimate zero calorie food. Consisting of mostly water, a 100g serving contains just 16 calories. But, have in mind not to go overboard with dips or spreads or whatever topping you usually prefer.
Broccoli is one of the healthiest vegetables on the planet. It contains a lot of fiber which helps your digestive framework, and even some plant protein. There are only 34 calories in a 100gr serving.
At 52 calories per 100-gram serving, apples actually have more calories than most of the foods on this list. But filled with fiber, antioxidants, vitamins, and minerals, they’re more than worth it. Personally, I like to eat one as a snack between lunch and dinner to stop me from turning to something a lot less healthy.
Abounding in water, cucumbers are great for hydration and are delicious when added to a pitcher of water. They are extremely low in calories with only 16 calories per 100g and make an excellent addition to any salad.
I’m not really a big fan of oranges, but their health benefits are undeniable. Filled with vitamin C, oranges come in at just 47 calories per 100-gram serving, far fewer than many other fruits.
Cabbage has proven beneficial for fighting cancer and heart disease. It can also help with weight loss, and it has just 25 calories per 100g. Cabbage soup is an excellent way to have a healthy filling meal with very few calories.
Cauliflower has anti-inflammatory properties and can help your heart and digestive system. It contains just 25 calories in a 100-gram serving and can be used to make delicious pizza crusts.
You may have hated it when you were a kid, but give it another try now that you’re an adult. Your taste buds change, so you’ll more than likely enjoy the flavor, and this nutrient-dense veggie on has 27 calories per cup!
Kale is one of the most nutrient dense foods around; with just 49 calories you get a ton of fiber, vitamins, minerals, phytonutrients, and protein. You can make kale chips, put it in a salad, or include it in wraps.
Pretty much all kinds of mushrooms are low in calories. Chanterelles have just 38 calories in a 100-gram serving, portabellas just 22. Put them in a sauce, a sauté, or even make them into a burger, they add nothing but earthy flavor and nutrients.
Apart from being beneficial for your eyesight, carrots also contain anti-inflammatory properties. They are a natural diuretic which can help balance your blood sugar levels. And they only contain 41 calories per 100g serving.
Brussels sprouts are a cruciferous vegetable, like broccoli, cabbage, and cauliflower, and so have many of the same benefits, including being low in calories (just 43 per 100 grams). But they aren’t everyone’s favorite vegetable. My sister absolutely despises them.
Although sweet and juicy, watermelon is very low in calories. With just 30 in a 100gr serving and abounding in beneficial antioxidants, it really is a guilt-free treat. It’s also efficient in stimulating your metabolism.
Zucchini has just 17 calories in a 100-gram serving. I love it in a stir-fry or a pasta sauce, but you can use it in a ton of different ways, even in bread.
Onions are the starting point for a lot of different recipes. When I don’t know what I’m doing in the kitchen, I always start with frying some onions in a pan to get some flavor going. It’s nice to know that I’m not adding many calories, just 40 per 100 grams. They also contain beneficial flavonoids.
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By Elliot Booker — 4 years ago
Did you know that half of all Americans will eventually be diagnosed with cancer at some point in their lives? In other words, it’s only a matter of chance whether you will or won`t be one of those people.
According to World Health Organisation (WHO), cancer takes 7.6 million lives every year, which makes it one of the leading causes of death. It is believed that deaths of cancer will continue to rise over 13.1 million by 2030.
For over 60 years that market has been tapped into Western medical treatment centers, which provide chemotherapy and radiation to help shrink cancer tumors. Like we’re told, cancer is random, it’s genetic, and sooner or later, it’s going to get us.
However, more and more studies suggest that accumulation of toxins in the body is the underlying cause of cancer, as it reduces cell oxygenation, damages the DNA, causes inflammation, and leads to hormone imbalance. Therefore, dealing with these toxins and diminishing their effect is the first step towards preventing its development.
Recently, multiple studies started focusing on the use of herbs for cancer prevention, even using them along with Western medical treatment.
The idea that simple plants or herbs can have anti-cancer effects is sometimes a controversial subject. Although many people have experienced their benefits, there are still a great many skeptics. For every person who believes that herbs and plants can slow or even kill cancer cells, there is another who will only believe in the merits of chemotherapy.
Here’s a list of best 10 herbs for preventing and treating cancer and how to use them:
Wheatgrass is considered a detoxifying medical herb. Health benefits include improving red blood cell count and neutralizes environmental pollutants within the body. Also, wheatgrass shows benefits in cancer prevention.
You can use wheatgrass by juicing it daily in 2oz shots. Using wheatgrass during chemotherapy has been beneficial and may reduce symptoms of myelotoxicity. Plus, wheatgrass helps to alkalize the body.
2.Grape seed extract
Several studies have shown that the phytochemicals known as proanthocyanidins in grape seeds have anti-tumor or strong potential cancer preventative abilities that can be isolated from the seeds themselves. Also, they have been found to stop cancer cells from spreading or migrating.
Grape seed extract fights pollution and Candida within our digestive tract. This extract can be found at your holistic vitamin shop and used according to directions.
3.Burdock root (Arctium lappa)
Recent research shows that burdock root is very effective at removing cancer-causing toxins that accumulate in our digestive systems when certain foods are not properly digested. There are several anti-cancer herbal compounds that have used burdock root as a base including “Essiac tea formula” and “Hoxsey formula”.
Because of its strong blood purifying properties, burdock root can stop cancer cells from metastasizing. Burdock root extract can be found at your holistic vitamin shop and used according to directions.
Licorice detoxifies the liver and is a soothing herb with anti-inflammatory properties. It may also be used for the treatment of Candida albicans. Licorice root contains polyphenols that encourage apoptosis (automatic death) in cancer cells. Licorice regulates the production of hormones from your adrenal glands, and it reduces stress chemicals. Chronic stress often triggers the growth of cancer cells. You can use it as a tea mixed with a teaspoon of organic raw honey.
Research from a number of cancer centers including the Royal Marsden has shown its potential as a part of a treatment program against estrogen driven cancers, from breast, uterine, to the prostate. Red clover contains an active ingredient known as genistein, responsible for its anti-estrogen activity. Red clover is another ingredient in “Hoxsey formula”.
Red clover supplements are available in most health food stores as tablets, capsules or in a tincture. Dried red clover leaves are often brewed into a tea with a typical daily dose being about 4 grams of dried red clover to 30 milliliters of water.
Externally, it has been used as a home remedy for skin cancer and is possibly the most well-known anti-cancer herb around. There have been several publications showing that bloodroot has the potential to be a powerful anticancer agent. Bloodroot (Sanguinaria Canadensis) has been shown in several studies to have consistent anti-neoplastic activity; it can shrink tumors and has shown itself to be useful when dealing with sarcomas.
For internal use, mix one teaspoon bloodroot in 250 ml warm water and let it stay for 15 minutes. Drink a half of the tea in the morning and the other half in the evening.
There has been strong evidence lately that dandelion root can inhibit the development and growth of numerous types of cancer, including stopping their metastasizing capabilities. A study done in 2008 provided some scientific proof that dandelion (Taraxacum officinale) extracts had anti-cancer compounds.
Dandelion root tea or capsules can be found at your holistic vitamin shop and used according to directions.
The extracts from mistletoe (Viscum album) is one of the most commonly used oncological drug in Europe. It’s been used as an overall treatment for cancer for years. In one study that involved more than 10,000 cancer patients, mistletoe extract was shown to prolong the survival time of cancer patients. Amazingly, this study showed that the overall survival time of the group that took mistletoe extract was as much as 40% longer.
Mistletoe can be found at your holistic vitamin shop and used according to directions. Also, there are some products that come from mistletoe extract, especially Iscador, which is one of the most commonly used in Europe.
Echinacea is one of the most widely used alternative medicine in the world. It is said to have Cytotoxic effects. The Echinacea plant has been hailed for its ability to help the body heal itself from the common cold. Also, it is used to relieve anxiety and chronic fatigue. Echinacea has been available for years in supplements and extract form and can be used about 2 to 3 times a day. Echinacea can be also consumed as a tea.
Watercress this aquatic plant increases detoxification enzymes in the body and contains phytonutrients that have successfully inhibited carcinogens. Watercress in extract form proved to be significantly protective against colon cancer. In a study at the Norwich Food Research Center in the United Kingdom, “smokers were given watercress which eliminated higher carcinogens in their urine. Dietary factors contribute to the regional variation of stomach cancer and offer clues for further prevention research. Watercress can be found at your holistic vitamin shop and used according to directions.
Note: In order to fight cancer, you can use a combination of the herbs mentioned above!
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By Creator — 5 years ago
Talk show hosts Elliott Booker and Reggie Raghu make a presentation during the January 17, 2011 Overbrook Environmental Education Center’s Martin Luther King Jr. Day of Learning and Service. They discuss the plight of the black farmers and their own initiative to help the farmers by providing urban farmer’s market outlets throughout Philadelphia for their produce and crops.Post Views: 659