ESSENTIAL NUTRIENTS to sustain a healthy life

Chris Essential Nutrients, Food, Healthy Food, Nutrition and Health September 4, 2025September 5, 2025essential nutrients, nutrition

An essential nutrient is one that fulfils the daily nutritional needs that support health

Essential nutrients such as amino acids foods and choline foods have a variety of particularly important essential vitamins for maintaining immune health and wellbeing. It’s all about nutrition value and daily nutrition needs. We all need nutrition foods high in the daily essential nutrients to provide the nutrition required for human body function.

The body relies on six essential nutrients

By knowing what nutrition benefits there are in foods, you can gain a better understanding of all the different food nutrients there are, especially the essential nutrients and various types of nutrition for maintaining a healthy diet.

WHAT ARE NUTRIENTS?

The six essential nutrients are Protein, Carbohydrates, Fats, Vitamins, Minerals and Water.

WHY ARE NUTRIENTS IMPORTANT?

A healthy diet is all about good nutrition and taking in the essential nutrients in foods.

A person’s body is mostly unable to produce anything on its own. Therefore, to function normally, the body needs enough of the six main nutrients for sustainability. These six essential nutrients provide the dietary requirements the body needs for good health.

What nutrition foods do is supply the body with adequate nutrients to fuel energy, growth, and build immune health to support immune system function. They can provide an immune defence against disease.

Essential nutrients are the various substances… compounds or elements found within foods that, when eaten, can produce growth and development, sustain energy, while providing ongoing support to the immune system. These important food nutrients help develop a strong defence against disease.

You may wonder why you need to rely on an essential diet of healthy foods, rich in food nutrients, to function and maintain health. These essential nutrients strengthen the immune system, creating an immune defence system to sustain life itself, as well as ward off disease.

WHY DO WE NEED THESE ESSENTIAL NUTRIENTS?

What benefit is there in having an essential diet rich in nutrients?

There are 2 DIFFERENT TYPES OF NUTRIENTS

As there are a variety of different essential nutrients, these nutrients are separated into two distinct categories… essential micronutrients and essential macronutrients. These provide the foundational major nutrients the body needs to support health.

Micronutrients and Macronutrients

The micronutrients and macronutrients are the main nutrients that provide and sustain health.

Essential micronutrients are those nutrients the body needs to be consumed only in small quantities at a time. These essential food nutrients are the important Vitamins and Minerals that help support immune system function and help to ward off disease by building up your immune system defence.

Essential macronutrients need to be eaten in much larger quantities as they are the major nutrients that provide the building blocks to a healthy diet.

Examples of Nutrients

It’s important to know what nutrition and which nutrients are in these important essential macronutrients. These food nutrients are protein, carbohydrates, and the essential fats. These important essential nutrients maintain the body’s energy levels.

The six essential nutrients make for a variety of healthy essential food choices, providing the necessary important vitamins and minerals, protein, carbohydrates, and fats for maintaining healthy living.

6 ESSENTIAL NUTRIENTS

WHAT IS THE BENEFIT OF THESE FOOD NUTRIENTS?

Healthy foods are good sources of nutrients that the body needs for immune health.

The benefits of these six nutrients are:

Proteins help build strong bones for strength and endurance
Carbohydrates provide energy to sustain activity
Healthy Fats are essential for supporting cholesterol levels
Vitamins boost immunity due to their antioxidant benefits
Minerals are needed for immune system function
Water is essential for survival as up to 70% of body components consist of water

The key nutrients form part of essential diet foods that sustain a healthy body.

1 PROTEIN

Protein in DAILY NUTRITION

Proteins represent essential food nutrients for all cell tissues. Protein is one of the essential diet food elements that provides the important basic nutrients that will help sustain good health.

Protein food supports your daily nutrition needs. It is one of the daily essential nutrients that every healthy diet includes. Proteins are essential for building strong bones and strengthening muscles. It’s an important major nutrient the body requires for maintaining skin, hair, and cell growth.

PROTEIN FOR DAILY NUTRITION NEEDS

There are a variety of amino acids foods such as fish, avocado etc. These provide particularly important nutrients and constitute a major source of nutrition. They are the essential nutrients for body function that support long term health.

Fish, meat, and eggs are all excellent amino acids foods as these contain one of the key nutrients to maintain growth, support health and provide for daily nutrition needs.

2 CARBOHYDRATES – DAILY NUTRITION FOODS

ESSENTIAL NUTRIENTS TO FUEL THE BODY

Carbohydrates are one of the primary nutrients They are beneficial food nutrients that help fuel the body and support both brain function and the central nervous system, all the while protecting and strengthening immune defence against disease. Carbohydrate foods are excellent sources of nutrients that the body needs for daily nutrition.

Some nutritionists even suggest that carbohydrates are essential food and that about 45% – 65% of your daily calorie intake should come from eating carbohydrates.

HEALTHY CARBOHYDRATE FOODS

Healthy carbohydrate foods are good sources of nutrients and include low carb foods.

Choose healthy options when looking for healthy carbohydrate foods. Look for fiber-rich foods, fruits, and vegetables (except potatoes), whole grain foods, quinoa, whole wheat breads, oats, rye, barley, as these all provide the major nutrients for supporting health.

3 HEALTHY FATS

Healthy fats are nutrition rich foods.

**Carbohydrates foods are good daily nutrition foods.**

Monounsaturated Fat

Monounsaturated fat helps reduce heart disease. Monounsaturated fats help protect organs. They can also lower heart disease and cholesterol levels.

If you are looking to reduce your risk of heart disease, it’s important to reduce your intake of saturated fats to the healthier monounsaturated fat foods.

To help maintain good levels of cholesterol, choose healthy fat food nutrients. Good examples of fats include extra virgin olive oil, avocados, nuts, almonds as these benefit heart health and the immune system.

Omega-3 Fats

Healthy omega-3 fats can be found in sardines, herring, and salmon.

4 VITAMINS

Vitamins help boost immunity

A healthy diet relies on foods packed with essential vitamins and minerals, as they are the essential nutrients the body needs to support health. The best immune system booster foods include vitamins.

The body needs thirteen essential vitamins…

A well-balanced diet needs to include a variety of these thirteen essential vitamins.

These thirteen essential vitamins and all vitamins are essential for the body to function. Vitamins are vital nutrients that help ward off disease, keeping the immune system healthy and strong. Vitamin food nutrients have important antioxidant benefits.

There are two distinct types of vitamins…

WATER SOLUBLE VITAMINS

When the body ingests water soluble vitamins, it expels anything it does not absorb. Vitamins B1, B2, B3, B4, B5, B6, B7, B9, B12 and vitamin C are all important vitamins for the body that support the immune system.

FAT SOLUBLE VITAMINS

Vitamins have important antioxidant benefits for supporting the immune system, overall health, and wellbeing.

The body only takes what it needs. Any leftovers are then stored within the liver and the tissue walls, keeping them in reserve.

Vitamins A, D, E, and K are all important essential vitamins for body health and wellbeing.

Healthy sources of vitamins:

Healthy sources of vitamins include fruits and vegetables including leafy greens, spinach, broccoli, red peppers, legumes, cabbage, beetroot, milk, cheese, yoghurt, lean meat, poultry, oily fish, and healthy nuts such as almonds and cashews in moderation, along with whole grain foods such as quinoa, oats, and barley.

5 MINERALS

As with vitamins, a healthy diet should include a variety of essential minerals to support a healthy immune system. They are both major nutrients as they enable the body to stay hydrated.

Minerals and vitamins are essential for our metabolic function. We mustn’t underestimate the importance of minerals in our body. Mineral packed foods provide essential nutrition for survival.

Mineral foods having calcium, zinc and iron contain especially important food nutrients for growing strong bones and teeth, along with helping to regulate blood pressure.

Zinc has antioxidant benefits that help strengthen immunity against disease. It helps maintain a strong immune defence, helping wounds and infections to heal faster.

6 WATER

WATER IS AN ESSENTIAL NUTRIENT

immune boosting foods — ***The body’s energy comes from staying hydrated and eating lots of nutrients in food.***

Water is vital for life itself

Last but not least, water is a vital nutrient, essential for life itself. Without adequate water, dehydration can occur, and the body’s immune system could be at significant risk. Staying hydrated is important. You could go without food for a few days, but water is an essential nutrient, as it’s a critical contributor to overall immune health and staying immune from disease.

Water enables all the essential nutrients from fruits and vegetables to distribute throughout the body. The body is entirely dependent on regular supplies of vital nutrients through regularly eating different types of nutrition… foods rich in essential vitamins and foods with minerals. It is unable to store water for its future use.

It’s important to eat lots of fruits and vegetables because nutrients in foods distribute the essential vitamins and all the important essential minerals the body needs to function. Water helps lubricate the immune cells, avoiding dehydration and preventing constipation.

**Fresh healthy fruits and vegetables are packed with water and different nutrients to meet our daily nutritional needs**.

Essential Nutrients for Children

Health Benefits of Quinoa

Chris Food, Healthy Food, Healthy Recipes February 14, 2025February 15, 2025cooking quinoa, nutrition, quinoa, recipes for quinoa

WHAT IS QUINOA?

Quinoa is, without doubt, one of the healthiest foods on the planet. It is an ancient grain from the Andes mountains in South America.

Traditionally, quinoa was an important grain crop, grown extensively throughout the Peruvian Andes region for many centuries, as it was a staple healthy food for their indigenous people. Cooking quinoa was popular as it was very versatile food that could be cooked in many different ways.

Quinoa (pronounced keen-wah) is from the tall leafy Goosefoot flowering plant family, and is grown for its tiny nutrient-rich edible seeds. It’s for this reason that quinoa is technically a seed, not a grain, which it how it is often referred to, because it’s not gathered from a cereal grass like wheat, rye or oats.

Quinoa is a complete food in itself and comes in many different colours, such as white, black, red, and yellow, supplied either separately or mixed.

Gluten free quinoa can be eaten on its own as a complete meal, or easily mixed with many other delicious foods.

THE HEALTH BENEFITS OF QUINOA

1 QUINOA, A SUPERFOOD

Quinoa’s nutritional value has been well known over centuries and was grown widely as a healthy, sustainable food source that is now on the superfoods list.

Because Quinoa has a very high nutritional value, the health benefits of quinoa have become more recognised in recent years and quinoa dishes are growing rapidly in popularity. In fact, in the past 10 years, it has become hugely popular because of its versatility, not only in cooking but also as a replacement for gluten-based products.

Cooking quinoa is easy and there are so many different recipes for quinoa, as it’s very versatile and can be added to many regular dishes.

2 GLUTEN FREE QUINOA

Quinoa has recently been used as an alternative for wheat-based breads and pastas for those who are gluten intolerant.

Cooking quinoa makes the perfect food as an alternative to gluten, gluten-free products or refined foods such as breads and pastas which can cause so many health issues for those who have intolerances to wheat products.

The benefits of quinoa are that it can be a replacement to wheat for gluten-intolerant people.

Gluten-free quinoa is a natural whole food that’s not only rich in plant fibre and protein but hasn’t been altered in anyway. Cooking quinoa brings out the full health benefits of quinoa, without any of the side effects of other gluten or gluten-free products.

More and more people are looking for healthy options to wheat-based foods and gluten free quinoa is the complete healthy food alternative.

3 QUINOA NUTRITION

Quinoa is packed with nutrition, with all of the nine essential amino acids which the body transforms into protein. Your body needs to be fed these essential amino acids, through a healthy diet, as it cannot produce protein by itself.

This is where quinoa nutrition is so important if you wish to maintain a healthy diet. Gluten free quinoa is packed with essential rich nutrients such as fiber, iron, vitamins A and B, magnesium, calcium, and phosphorus, for premium health. It is a delicious alternative to rice and pasta.

Cooking quinoa is a quick and easy way to add lots of quinoa nutrition to your diet if your body is needing a boost.

Quinoa can be added, not only to salad dishes in summer but to good winter warming soups and all-in-one vegetable pot dishes can easily include quinoa for a nutrient boost during colder months. Eating quinoa not only helps increase a feeling of fullness but strengthens bone health, along with reducing blood sugar levels.

4 QUINOA PROTEIN HEALTHY BENEFITS

Quinoa is a powerhouse of protein because it contains all nine of the essential amino acids the body requires for optimum health and nutrition. It’s for this reason when you have a rich balanced diet with a good variety of other beneficial plant-based proteins, you have a complete quinoa protein meal.

This perfect quinoa seed is one of the best superfoods to include for all-round good health.

The benefits of quinoa are immense because it’s a complete protein food and can be added to so many other dishes very easily. The simple quinoa seed is seen as the perfect quinoa wellness food of the future.

Quinoa is a protein packed food and a very versatile dish for alternatives for rice, pasta etc.

Quinoa is one of the best superfoods to eat because it’s a complete protein food and is paired with other beneficial plant-based proteins.

5 QUINOA IS A VEGAN SUPER BOWL FOOD

Vegans enjoy quinoa as it’s a complete plant-based food, known as the vegan super bowl food, packed with all the essential amino acids the body needs.

The benefits of quinoa for vegans are that it’s a quinoa protein replacement for meat and other foods. Quinoa provides all the nutrients and nutrition vegans need for a healthy feeling of fullness. It can be eaten on its own or mixed with any other meal during the day.

6 QUINOA IS A HIGH FIBER FOOD

Fiber is necessary for good health. — inadequate fiber in your diet can lead to disease issues.

Good gut health relies on adequate different fibers to aid the digestive system.

The benefits of quinoa are that it’s the perfect replacement for pasta, breads, and rice-based foods. The carbs in quinoa are very beneficial to your health.

Quinoa is one of the important carb-based fibre foods that help feed good gut bacteria that strengthen the immune system, keeping the body healthy. The simple quinoa seed is not only high in fibre compared to other grains but helps promote good gut health which avoids many chronic diseases.

7 CARBS IN QUINOA

Cooking quinoa will provide a good source of carbohydrates. The carbs in quinoa have a relatively low Gi value ranking. Therefore, quinoa is likely to be digested more slowly and absorbed, giving a far slower rise in blood sugars and insulin levels than some other foods.

The low Gi rating is important because the carbs in quinoa gives the body that fuller feeling for a far longer period of time and this helps in controlling your appetite. Controlling your appetite is a major key benefit leading to longevity and good health.

8 COOKING QUINOA

COOKING QUINOA IS EASY.

The correct Quinoa-to-Water ratio

When cooking the perfect quinoa dish, it’s always best to pre-rinse the quinoa seeds in cold water to remove any saponins that may give a bitter taste. The most popular quinoa cooking ratio is 1 to 3… the quinoa is prepared, like rice, in a one-to-three ratio. The quinoa to water ratio is normally 1 cup of dry quinoa to 3 cups of water, depending on how dry or wet you want your quinoa to be.

HOW TO COOK THE PERFECT QUINOA

For the perfect quinoa, add the rinsed seeds to a saucepan with the required water and slowly bring to the boil. Reduce heat so the quinoa stays simmering for about 10 – 15 minutes, stirring while liquid reduces. The perfect quinoa should be light and fluffy, wet, or dry depending on how you like it. When cooked, stir with a fork, allow to cool, or simply add the quinoa to another dish.

When cooking quinoa, you can use water or stock, plus any number of your favourite herbs or spices, as well as garlic or onions for a delicious flavour.

Quinoa is so versatile… it can be eaten with breakfast cereals, added on top of a bowl of diced fruit salad, or added to soups, stews, salads or a simple quinoa dish can be eaten on its own.

9 QUINOA GOOD FOR WEIGHT LOSS.

Is quinoa good for weight loss?

Well, every healthy food needs to be eaten in moderation. Quinoa is similar to rice. Quinoa, eaten in small amounts, mixed with healthy salads, topped with a delicious piece of salmon, will make for a very healthy main meal.

A small portion of quinoa for your daily dose of carbs, protein and fiber mixed with a small portion of healthy green leafy vegetables would help give you a feeling of fullness with all the health benefits of quinoa.

Why is quinoa good for weight loss?

It’s because quinoa has a low carbohydrate GI value, therefore not only giving you that fullness feeling, but quinoa is more gradually absorbed and digested into the blood stream, providing less of a rise in blood sugar levels.

herefore, quinoa is viewed as a better food of choice for weight loss than other foods that may have a high GI value It’s always wise to check food labels and choose foods that have a lower GI level for weight loss.

RECIPES FOR QUINOA

There are many recipes for quinoa, however simply by adding quinoa to your regular dishes such as soups or stews, you will delight in the health benefits of quinoa.

1 ROASTED DICED VEGIE QUINOA DISH.

Roast diced red capsicum, sweet potato, carrots, parsnip, onion, and garlic for 30 mins til cooked and serve with a portion of cooked quinoa with salt and pepper to taste.

2 KALE, BEET AND EGG QUINOA DISH.

Cook kale, beetroot, and eggs separately and add to diced cucumber, cherry tomatoes, diced carrots. Toss together in a bowl and add salt and pepper to taste. Allow to cool and add to a generous amount of quinoa. Top dish a drizzle of extra virgin olive oil, a few walnuts, cashews, or pine nuts.

3 CHICKEN VEGIE SOUP WITH QUINOA.

Cook pieces of chicken, thighs or breast pieces, in a pot Add salt, pepper, onion and garlic and slowly cook until tender. Add 1 cup of rinsed quinoa and stir for about 5 to 8 minutes, then add diced carrot, red capsicums, corn, zucchini and 1 tin of diced tomatoes, plus any other vegetables you may have on hand. Cook while stirring quinoa for about another 5 minutes or until cooked. Gently break up chicken with a fork and serve soup hot with a topping of grated parmesan cheese.

Enjoy all the health benefits of quinoa nutrition!

Read more about Healthy Food

HOW EXTRA VIRGIN OLIVE OIL IS EXTRACTED FROM OLIVES

Chris Food, Healthy Food October 15, 2024October 16, 2024extra virgin olive oil, Olive Oil, olives

The History of Making the Best Extra Virgin Olive Oil, EVOO

Archaeological evidence has found that extra virgin olive oil was produced as early as 4000 BC. EVOO was also widely used in lamps, food and for medicinal purposes such as treating skin problems.

The people of Crete were the first in Europe to tame the olive tree. The people of the villages would get together to gather the olives and this tradition has been passed down from generation to generation to this day.

Extra Virgin Olive Oil was particularly important for diet and the gathering was a family tradition. Hence it formed part of the Greek culture. The use of olive oil in the Cretan diet can be dated back for centuries….

Extra Virgin Olive Oil was a symbol of the Greek cultural tradition and throughout all the regions of the Mediterranean. The Ancient Greek Olympic champions received a Laurel Wreath made from an olive branch. Even today, some families still extract EVOO the traditional way, however larger producers store their EVOO yield in huge stainless-steel vats.

The fruit and the longevity of the tree are paramount for best quality olives and good yields. Extra Virgin Olive Oil still forms the base of the Cretan diet.

Traditional Evoo Extraction

The olives are struck with a long stick and fall into a hessian cloth where they are collected one-by-one by hand.

Olive trees take about 5 years before they start fruiting and about 8 years to bear olives good enough for making the best olive oil. Different varieties are grown in different regions for their variation in size, shape, color, and flavor.

Blending different flavors after extraction introduces differences in lightness, denseness, color, and flavor. Individual varieties of olive trees produce these differences because it depends very much on the varying combinations of phenolic, polyphenols and other compounds.

Extracting Good Quality Extra Virgin Olive Oil

Good quality extra virgin olive oil, EVOO needs to have these naturally occurring all-important aroma and flavour compounds to achieve balance and tone. It is these compounds that make Extra Virgin Olive Oil good for you. Different areas have differing amounts and produce different types of olive oil, influenced by their location and the surrounding plants.

Olive trees grow best in the Mediterranean climate. The olive trees are planted with 15 feet spacing to allow for an open-center canopy.

Self-pollinating trees and different varieties are planted side by side as this allows for a more fruitful harvest.

When the olives are ready for harvesting, different methods are used so as not to damage the olives. The traditional method is by hand or by long poles to shake the branches, or with a hand-held combing rake.

These methods allow the fruit to gently drop to the ground into a large hessian-type cloth, where it is then sorted for leaves, sticks or debris.

The best quality olives are placed into sacks or containers. On the same day of harvest, olives must be taken for extraction as the oil will be at its freshest. Then the olives are sorted and are ready to be crushed.

The olives are crushed in an olive press by a mill stone. In the past, granite wheels were used to press the olives. The stone rolls in circles on a slab of granite, to grind the olives into a paste.

The paste is then placed onto folded individual bags that are placed together to form a cylinder stack.

Each bag contains approximately 6 kg of paste. As the piston pushes up against the stack, the oil seeps slowly out whilst the residue remains inside the bags. In more modern times the paste has been spread onto synthetic fiber disks.

The final step of extraction is separating the oil from the water mixture. The oil is then transferred to a centrifuge that uses high speed to separate any traces of remaining water.

The oil is then tasted, sent for analysis to test, or create the different blends. It is blended for lightness, taste and to create unique aroma blends.

The extra virgin olive oil is stored in stainless steel and food-graded barrels or, for larger amounts, in larger stainless-steel vats.

Read more about the health benefits of Cold Pressed Olive Oil…..

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Health benefits of turmeric

Chris Food, Healthy Food, Nutrition Facts, Tips and Advice August 26, 2024February 15, 2025healthy diet, TURMERIC, wellbeing

Turmeric is a spice commonly used in Indian cuisine and traditional medicine. It contains a compound called curcumin, which has been shown to have many potential health benefits. Some of the benefits of turmeric include:

Anti-inflammatory properties: Curcumin is a powerful anti-inflammatory agent and can help reduce inflammation in the body, which is associated with many chronic diseases such as arthritis, heart disease, and cancer.
Antioxidant properties: Curcumin also has strong antioxidant properties, which can help protect the body from damage caused by free radicals.
Pain relief: Turmeric may help relieve pain, particularly in conditions such as osteoarthritis and rheumatoid arthritis.
Improved brain function: Some studies suggest that curcumin may improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.
Improved heart health: Curcumin may help improve heart health by reducing inflammation and oxidative stress, both of which are risk factors for heart disease.
Potential cancer-fighting properties: Some studies suggest that curcumin may have anti-cancer properties and could help prevent or treat certain types of cancer.

We are all looking for better nutrition food choices that will improve our overall health and wellbeing. The unobtrusive turmeric root vegetable can play a very important role, with its powerful antioxidant benefits.

turmeric natural anti-inflammatory — Turmeric Root

TURMERIC can be bought fresh and looks like this with a characteristic orange colour…

Turmeric has within it, a highly concentrated compound called curcumin. Curcumin has antioxidant properties that can dramatically treat inflammation and swelling in joint and muscle tissues along with fatty build-ups. These inflammatory build-ups within these vital organs can cause many underlying hidden problems within the body and this may lead to cancer, heart disease, obesity, liver disease, Alzheimer’s disease and skin infections.

Overall, turmeric is a healthy and flavorful addition to your diet that may offer many potential health benefits. However, it’s important to note that more research is needed to fully understand its effects and potential uses.

7 Health Benefits of Turmeric

1 Turmeric has significant anti–inflammatory benefits and may assist greatly in supporting heart health by reducing heart disease and heart attacks. To maintain optimum health, it’s very important to eat more whole fruit and vegetables in the diet, along with fresh herbs and spices such as turmeric to help fight against inflammation in the body, brought on by overindulgence or bad heating habits.

2 Turmeric’s other main benefit is to support healthy joints and mobility. It may assist against swelling and inflamed joints due to its many anti–inflammatory benefits.

3 Turmeric is full of antioxidants that helps fight free radicals in the body, which is the key for the body to stay healthy and youthful.

4 Turmeric has a significant effect on helping in regulating mood and depression

5 Turmeric can aid in reducing joint pain. Its anti–inflammatory, antioxidant benefits and anti-bacterial benefits may aid in the treatment of skin and wound conditions, digestive issues, aches and pains and joint arthritis due to its healing properties.

6 Turmeric has an active ingredient, curcumin, which plays a vital role in promoting natural anti- inflammatory properties. The plant compounds in curcumin and turmeric, according to many health experts, may provide improvement in the regulation of obesity, body fat issues and reduce the risks of heart disease.

7 Turmeric may also improve fungal issues and may protect against liver stresses.

What is Turmeric?

The turmeric root is a versatile root vegetable packed with lots of flavour along with endless healthy benefits. The fresh turmeric root is bright orange in color and is a member of the ginger family.

Turmeric has been widely used throughout India and China for centuries. Turmeric is a popular golden spice and the key component in turmeric is curcumin. Both have proven natural anti-inflammatory and antioxidant effects on the body.

Curcumin

Curcumin is the golden yellow pigment that is present in turmeric and this gives it the distinctive colour and flavour. For many centuries, curcumin has been widely used in traditional medicine, playing a major role in the prevention and treatment of many inflammatory diseases. Curcumin gives turmeric its natural anti-inflammatory benefits.

By increasing turmeric and curcumin in some people’s diet, many studies have shown improvements in these people suffering from health conditions such as obesity, liver stress, diabetics and heart disease. Turmeric has been shown to reduce inflammation, cholesterol and blood sugar as well as reducing bacterial diseases and fungal issues by its anti-bacterial and anti-fungal properties.

Eating Turmeric for Health

Turmeric and curcumin can be taken as a root vegetable in a powder form or as a tablet supplement. Turmeric is a spice which adds a wonderful enhancement to many delicious curry meals by its distinctive color, flavour and taste. Its many health properties and benefits aid in the body’s overall good health.

Turmeric can be a wonderful extra healthy addition to your diet, grated and a small amount added to oil in a pan along with added pepper or peppercorns as these aid the body’s ability to digest it more easily. Look for a spice blend that includes peppercorns as well. (When cooking, watch out for the shirt-staining effect on your clothes as it can be very difficult to remove, so best use something protective, like an apron).

How to use Turmeric

Add this health-boosting turmeric spice to your salads, potatoes omelettes, soups and teas.

The turmeric root can be grated and fried lightly in oil and used as a spice added to curries, sauces and meat dishes. Turmeric powder is readily available in the spice section of supermarket stores, along with many other wonderful spices such as cinnamon and ginger.

Turmeric supplements and tablets are also readily available in health stores. Always seek advice on how to take these, how many, how often and with food or without. Always read the labels.

Turmeric is the main ingredient in “Golden Milk”. If you’re looking for a quick and easy way to use turmeric in your diet and take advantage of turmeric s health benefits, mixing turmeric and milk together makes a delicious Golden Milk drink. Try it, you will love it.

Read more about…. the Benefits of adding Golden Milk to your Diet. …

Extra Virgin Olive Oil – Health Benefits

Chris Food, Healthy Food, Nutrition and Health April 15, 2024April 3, 2024EVOO, Olive Oil, Rheumatoid Arthritis

HEALTH BENEFITS OF EXTRA VIRGIN OLIVE OIL – EVOO

Many of the regular oils available for cooking are invariably stripped of the very important antioxidants and vital nutrients the body requires for optimum good health. The benefits of extra virgin olive oil are enormous because EVOO (Extra Virgin Olive Oil) is extracted from the olive fruit tree without any chemical extraction at all … and no involvement of heating either.

To label a bottle of olive oil as Extra Virgin Olive Oil (Cold Pressed) or (First Cold Pressed) is significant as the oil must be of the highest grade. It means the olives were extracted only once and at a temperature that didn’t exceed of 80 degrees Fahrenheit (26.6 degrees Celsius). This ensures EVOO has the best possible aromas and flavours and retains all of the natural richness and earthiness possible. Cold pressed olive oil is full of all the essential antioxidants and nutrients possible, for optimum health benefits.

Extra Virgin Olive Oil (EVOO) is the highest quality olive oil available.

The quality of Extra Virgin Olive Oil, EVOO. is measured by the composition of monounsaturated fatty acids and also the phenolic compounds found within the Extra Virgin Oil. It’s these two compounds that give Extra Virgin Olive Oil benefits for health. It is referred to as evoo food, and many people use it in cooking. Extra virgin olive oil is, in essence, cold pressed olive oil. It is widely known for its outstanding major health benefits. The olives are extracted from the olive grove fruit trees by hand or by shaking the branches lightly, causing the olives to fall, without any chemical or heating production involved.

Those who have long lived along The Mediterranean Coastal regions have been found to have a far lower rates of heart disease. It has been concluded that a diet that is well balanced and includes a higher level of Extra Virgin Olive Oil EVOO may have a dramatic effect on their cardiovascular heart health.

The key message is that those who consume higher levels of Extra Virgin Olive Oil in their diet have a far greater likelihood of lowering their chances of heart disease compared to those who consume a far lesser amount.

EVOO, Extra Virgin Olive Oil has many health promoting benefits.

Extra Virgin Olive Oil has very powerful cardio-protective properties that help to lower blood pressure and may also help in preventing hardening of the arteries.

Therefore, by simply adding higher amounts of Extra Virgin Olive Oil to your diet regularly, you will gain significant health benefits.

6 Health Benefits of Extra Virgin Olive Oil

1. Antioxidant benefits may fight against heart disease

Extra Virgin Olive Oil contains large amounts of powerful antioxidants that fight inflammation in the body. It also may help reduce the risk of heart disease by lowering blood pressure which in turn may reduce the risks of heart disease

2. Anti-inflammatory benefits for Rheumatoid Arthritis

As we age, inflammation can build up in the joints due to recreational activities, causing many sports injuries and joint cartilage damage. The general wear and tear in everyday life… lifting, straining, stretching, and sitting, all put extra stress and strain on knee, back, hand and finger joints… in fact on all the different parts of the body’s joints.

Rheumatoid arthritis can be very painful. Studies have been made on the benefits of combining omega-3 fish oil with Extra Virgin olive oil as it may help in reducing inflammation for arthritis sufferers. If you suffer from arthritis, you may wish to consult with your doctor about adding to your diet supplements of omega-3 fatty acids, along with small amounts of EVOO (Extra Virgin Olive Oil), as it may improve inflammation.

3. Monounsaturated fat benefits helping reduce strokes

Extra Virgin Olive Oil has monounsaturated fat properties which may help lower the risk of blood clotting and may help with prevention of stroke or lower the risk of stroke.

4. May lower the risk of Type 2 Diabetes

It is often recommended that diabetics adopt a Mediterranean Diet lifestyle as this could result in better health results by exploiting the benefits of EVOO, Extra Virgin Olive Oil. The Phenolic compounds in Extra Virgin Olive Oil may even help protect against getting Type 2 diabetes. They may also help diabetics manage glucose metabolism for those who have insulin sensitivities. So, it may be beneficial for diabetes sufferers to have a higher intake of Extra Virgin Olive Oil in their diet.

5. May help protect against certain cancers

Extra Virgin Olive Oil may play an important protective role in certain cancers. It has been found that those who consume greater amounts of Extra Virgin Olive Oil are at lower risk than others who don’t. This may be due to its unique Oleacanthal properties.

Oleocanthal is a phenylethanoid, or a type of natural phenolic compound found in extra-virgin olive oil. It has been found to have anti-inflammatory and antioxidant properties.

6. May protect against risks of Brain disease

Extra Virgin Olive Oil’s phenolic properties may protect the brain against Alzheimer’s and age-related diseases. It is suggested that a Mediterranean Diet with a higher level of Extra Virgin Olive Oil (EVOO) may help fight against cognitive function decline, and memory loss.

Read more about …HOW EXTRA VIRGIN OLIVE OIL IS EXTRACTED FROM THE OLIVE

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HEALTH BENEFITS OF GINGER

Chris Food, Healthy Food July 15, 2023July 28, 2023Ginger, Ginger Tea

Ginger is one of the most delicious foods, packed with nutrients and the health benefits of ginger are well known. Ginger benefits the whole body.

Ginger is an underground rhizome that is native to Asia and generally referred to as ginger root or just ginger. It has been used widely for its powerful medicinal properties and used historically in both traditional and alternative medicine.

Its medicinal properties have been used for centuries as a spice in food and for its well-known natural healing benefits.

Ginger is commonly used in cooking as a spice, along with other spices. It is related to turmeric and they are often used together in drinks, curries and other foods.

The powerful medicinal benefits of ginger on the body are amazing. It is one of the traditional herbs that is very versatile because it is used both as a culinary spice and as a remarkable herbal remedy. It can be taken raw, or as a powder, added to foods, drinks and also taken as a supplement.

9 Health Benefits of Ginger

The health benefits of ginger are remarkable…

1. Relieves Nausea

Throughout history ginger has been commonly used for digestion problems… bloating, nausea and other digestive issues. By drinking ginger tea with a slice of lemon and perhaps or a small amount of honey if needed, prior to travelling, it may alleviate travel nausea. Ginger is especially helpful for morning sickness also.

2. Alleviates Muscle and Joint Pain

Reduces Muscle and joint pain by its anti-inflammatory properties. Ginger has been well known for aiding in joint stiffness and the pain of inflamed muscles, along with arthritis problems.

3. Reduces Menstrual Problems

Menstrual cramps or discomfort may be relieved by taking ginger for the first few days of a woman’s cycle. Drinking a cup of ginger tea and a small dash of honey may ease the symptoms.

4. Alleviates Inflammation

Ginger has anti-inflammatory benefits for arthritis and osteoarthritis sufferers due to its powerful medicinal properties. It has been widely used as an anti-inflammatory and antioxidant spice. Therefore, drinking ginger tea on a regular basis may help to alleviate inflammation, along with providing the health benefits of adding it to your overall diet.

5. Improves Blood Circulation

Ginger may also help in lowering blood sugar levels, which in turn decreases the risk of heart attacks, strokes and blood clots. Ginger aids in restoring normal blood circulation and may also help to lower a person’s cholesterol level.

6. Fights Against infection

Ginger may assist in fighting infection because of the active compound gingerol in fresh ginger. It may also fight against the risks of infection as it can inhibit against some bacteria.

7. Strengthens Immunity

Ginger’s medicinal properties have been used for helping combat the common cold. It helps fight respiratory bacterial viruses, coughs and flu-type symptoms, keeping them at bay. Ginger alsohas high levels of powerful antioxidants which may help improve the overall immune system and alleviate the common cold and other flu-like infections.

8. Improves Brain Function

Fresh ginger may also help improve memory and cognitive abilities. The antioxidant properties in ginger may protect and improve brain reaction speed and memory. Its anti-inflammatory properties may also help improve brain disorders including anxiety and depression and protect against brain ageing or brain fog issues.

9. Helps Improve Digestion

Adding ginger for stomach and heartburn upsets may be effective in relieving those symptoms.

How to Use Ginger

Ginger can be used in a powder form or lightly grated into foods, mixed in teas and drinks where it can be more easily digested.

The ginger root is a very versatile vegetable and the benefits of ginger in your diet are impressive. It can be bought fresh cut, grated or bought as ginger powder and added to many different dishes. Stews, curries and teas will all have added flavour, along with all the health benefits of ginger.

GINGER TEA BENEFITS

Ginger has long been known and tried for its Ginger Tea Benefits…

Ginger is a rhizome that is packed with powerful bacterial, anti-inflammatory benefits along with antioxidant properties. Ginger can be eaten in so many different ways, with the ginger root itself raw, or as ground ginger powder for cooking, pickled ginger by itself, as a ginger shot or as ginger chews. However, by simply adding ginger to your diet, you will reap the health benefits of ginger.

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