8 Health Benefits of Crocodile Pepper To Take Advantage!

Crocodile pepper, which crosses your head when you hear the name. If you have never heard that name before, you are not alone either. The name of alligator pepper is not familiar like the other normal spices we would hear, such as turmeric, cumin or even black and white peppers. Crocodile peppers are mainly used in some regions of Africa, although crocodile peppers can be found in some parts of Asia, and have even been multiple times in Asian medicinal herbs, the use of alligator pepper as Home remedies are not yet known to many people, and the use is quite minimal.

Before learning the health benefits of alligator pepper and the side effects of this amazing spice, we must first know about the origin of alligator pepper and what alligator pepper is.

What is Crocodile Pepper?

Alligator pepper is also known as mbongo spice (for West Africans) or hepper pepper. Crocodile pepper is native to West Africa and is mainly used in West African cuisine, such as classic West African soups, which are also known as stews. Crocodile pepper is usually sold only as a seed and as a spice, it is usually sold as grain and the peel is removed. Crocodile pepper is used sparingly because it is very expensive. Typically, West Africans are crushed in a mortar and pestle, then only half of them are added as flavorings in the cuisine of West Africans or in rice. In addition to being used in cooking, crocodile pepper also has a certain cultural significance. As in Yoruba culture, for example, newborns are given a pinch of alligator pepper to taste shortly after birth. It is important to mention that it is not only used in West African culture, but also in Asian culture. Most of the time, alligator pepper has been used in Asia in traditional medicine to cure many diseases. It also has many medical and health benefits. In many parts of Asia, alligator pepper is used as an effective herb to treat snake bites.

8 Health Benefits of Alligator Pepper That You Should Take Advantage of:

Crocodile pepper is an incredible gift from Mother Nature; below we have listed the health benefits of alligator pepper.

1. It is an Antioxidant:

This pepper has many hidden nutrients and can protect your body from free radicals. It can also offer protection against viruses. Free radicals can cause damage to your body such as cancer, chemical damage to the liver and many more, but with the antioxidant characteristic of alligator pepper, you will be protected from free radicals.

2. Heal Wounds Naturally:

When crushing the seeds of alligator pepper, it can be used to prepare concoctions to heal and treat wounds. Crocodile pepper is known for its distinguished healing property because it has a large amount of tannins.

“Tannin is very effective in healing burns and surgical wounds”.

3. Relieves Stomach Ache:

Crocodile pepper seeds are beneficial in the treatment of gastrointestinal problems or any other problem such as stomach ache caused by food poisoning, intestinal worms, diarrhea, menstrual cramps and many more.

4. It has Antibacterial Properties:

Studies have shown that alligator pepper extract can affect the growth of bacteria such as Salmonella, Kblesiella pneumonia, Staphylococcus Aureus and many others. Due to this unique property of alligator pepper, it is normally used as a disinfectant. Read also: Health benefits of coconut oil for skin and hair

5. Versatile Use in Meals:

As mentioned before, crocodile peppers are usually added to soups, rice and the preparation of many varied cuisines. In addition to being added to the main dishes, alligator pepper seeds and leaves are also used to make a salad.

6. Help Digestion:

If you are experiencing digestion problems such as bloating or constipation, alligator pepper is the best spice you can add to your food to help you digest it easily and prevent swelling or constipation.

7. Control your Blood Sugar Level:

Pepper consumption is good for people with diabetes. Crocodile pepper helps reduce blood sugar and helps maintain it, which will protect them from other diseases that can occur along with diabetes, such as amputation.

8. Take Care of the Skin:

Apart from being used primarily for food, alligator peppers are used in herbal medicine and herbal remedies to cure skin infections, such as chicken pox and smallpox.

Other benefits:

Apart from the eight health benefits of crocodile peppers mentioned above, many other health benefits of alligator pepper are listed below.

  • Asthma
  • Indigestion
  • Body pain
  • Dysentery
  • Anti inflammatory
  • Aphrodisiac
  • Stimulating
  • Malaria treatment
  • Weightloss
  • Power booster
  • Sperm booster
  • Worm Expeller
  • Cure Gonorrhea
  • Heals vomiting
  • Heals postpartum hemorrhage
  • Fight against cancer
  • Heals muscle pain
  • Cure arthritis
  • Strengthens the immune system
  • Cure the flu or the common cold
  • Blood flow aid
  • Soothe inflammation
  • Cardiovascular health
  • Protects the body at the cellular level
  • Eliminate harmful bacteria and allow useful bacteria to thrive
  • Body detoxification
  • Treat depression
  • Heals menstrual cramps
  • Burn the fate of the belly
  • Skin care

Herbal Uses of Alligator Pepper:

One of the many benefits of consuming alligator pepper is to eliminate fibroids. Fibroids are the condition of the abnormal growth of the woman’s uterus. An experiment showed that about forty percent of women have fibroids before reaching menopause. Crocodile pepper surely has the beneficial property that can control and eliminate fibroids completely.

Other Herbal Health Benefits of Crocodile Peppers are:

  • Liver detoxification
  • Acupuncture
  • Herbal supplements

Side Effects:

Although there have been no side effects of alligator peppers, but it is advisable that pregnant women and nursing mothers do not consume them. According to an experiment conducted by an American medical institution, the consumption of crocodile peppers will cause abortions and miscarriages. The same experiment concluded that the consumption of crocodile peppers can reduce breast milk production for nursing mothers.

 

7 Healthy Benefits of Beet Juice You Maybe Didn’t Know!

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The taste of beet juice is described as sweet, earthy and tender to eat. Cultivated in the soil, it is related to turnips, Swedes and sugar beets. Compared to beet as such, the benefits of beet juice provide a more sudden boost of ascorbic acid, vitamin E, carotenes, phenolic acids and phytoestrogens for the body. This helps improve cardiac and immunity function. Drinking beet juice also introduces a higher concentration of potassium than when eating the vegetable. Beet juice provides a more nutritious value than the consumption of cooked beats because heat reduces the nutrient content. Drinking beet juice is one of the best ways to detoxify the body, increasing the function of all body systems.

Benefits of Beet Juice:

Since the middle Ages, beets have been used as a treatment for a variety of conditions, especially diseases related to digestion and blood. In recent years, the beet vegetable, also known as Beta vulgaris rubra, has attracted much attention as a functional food and health promoter. While scientific interest in beets has gained momentum in recent decades, it has been used as a means of natural medicine for thousands of years, but let’s looks at the benefits of beet juice below:

1. Improves Athletic Performance:

Beet can increase the oxygen carrying capacity of the blood and has also been found to reduce the amount of oxygen required by the muscles to function optimally. This means that consuming beet juice will provide an increase in energy, performance and endurance.

“It is believed that the consumption of whole beet rich in nitrates improves the performance of healthy adults”.

While consuming beet juice rich in nitrates improves performance. Ingestion of beet serves as an agent of practical and effective improvement for the exercise of high-altitude resistance.

2. Powerful Antioxidant:

Beet juice has been considered a promising therapeutic treatment in a variety of clinical diseases associated with oxidative stress and inflammation. Its components, in particular betalaine pigments, show a potent antioxidant, chemopreventive and anti-inflammatory activity. According to the research, the benefits of beet juice could serve as a useful strategy to strengthen internal antioxidant defenses, helping to protect cellular components from oxidative damage. When certain types of oxygen molecules can travel freely in the body, they cause what is known as free radical damage. Oxidative damage has been linked to health conditions such as heart disease, cancer and dementia; This is why eating foods with high antioxidant content is so important. The most abundant betaine found in beets, betanin, was the most effective inhibitor of oxidative stress. The high antioxidant activity of Betanin seems to be due to its exceptional ability to contribute electrons and its ability to deactivate highly reactive radicals targeting cell membranes. This suggests that beet juice or beet juice supplements protect against oxidative damage in DNA, lipid structures and proteins.

3.  Reduce Blood Pressure:

Because beets are rich in natural chemicals called nitrates, through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure. A low dose of beet shows significant hypotensive effects; beet consumption significantly lowers systolic blood pressure (when the heart muscles contract) and diastolic blood pressure (when the heart muscles relax) for a period of 24 hours when compared to a water control group. Basically, the benefits of beet juice have the ability to lower blood pressure to normal levels naturally, especially when consumed as part of a normal diet in healthy adults.

4. Aid for Detoxification:

Beet juice serves as a natural blood cleanser. It is able to help the body detoxify and cleanse the blood of heavy metals, toxins and wastes due to its compounds called glutathione, which are essential for detoxification within the liver and other digestive organs. In addition, the fiber content in beet juice helps to sweep the digestive tract of wastes and toxins while restoring healthy and regular bowel movements. It is the betalains in beets that help form glutathione, which allows the body to neutralize toxins and make them soluble in water, which means that they can be exerted in the urine and expelled from the body. Beet juice is also a powerful tool to clean and support liver function. It is important to keep the liver in optimal function because it filters our blood and is responsible for the highest percentage of detoxification in the body, that is, its most outstanding functionality lies in the detoxification of the blood, the production of bile necessary for the digestion of fat, the breakdown of hormones and the storage of minerals, vitamins and other essential irons. When liver function is somewhat altered, the consumption of vegetable juices provides an additional benefit to the digestive process and the absorption of nutrients from vegetables. Regular consumption of beet juice is essential for the integral cleansing of the liver, in addition, it helps to reduce the acids present in the body and gradually balance the ph.

5.  Support Cognitive Health:

Drinking beet juice increases blood flow to the brain in the elderly, which can serve as a natural remedy for Alzheimer’s disease and fight the progression of dementia and other cognitive conditions. The nitrates in beet juice are converted into nitrites by bacteria in the mouth; these nitrites help open the blood vessels in the body, increasing blood flow and oxygen to places that lack oxygen. As we age, there are areas in the brain that are perfused little, which means that there is not enough blood flowing through those areas. This is what can lead to cognitive conditions such as dementia.

6.  Fight Against Diabetes:

Beets contain an antioxidant known as alpha lipoic acid, which has been shown to reduce glucose levels, increase insulin sensitivity and prevent changes induced by oxidative stress in patients with diabetes; Alpha lipoic acid can be extremely beneficial for patients with diabetic neuropathy. According to the researchers, alpha-lipoic acid “terminates free radicals, chelates transition metal ions, increases levels of cytosolic glutathione and vitamin C and prevents toxicities associated with their loss.” This means that beet juice can reduce oxidative stress that has power to destroy healthy cells in the body. The benefits of beet juice are also high in fiber, so it keeps toxins and wastes moving through the digestive system correctly. When the pancreas does not produce adequate amounts of insulin, or if the cells cannot properly process insulin, this results in diabetes. Foods high in fiber, such as beets, help decrease glucose absorption, which gives the body time to process insulin.

7.  High Source of Folate:

Folate consumption is important because it helps the body create new cells, specifically playing a role in DNA copying and synthesis. A deficiency of folate can cause anemia (poorly formed red blood cells), weakened immune function and poor digestion. Pregnant women, women who are breastfeeding, people with liver disease, people who are diabetes medications, alcoholics and people on kidney dialysis are at greater risk of folate deficiency. Foods high in folate, such as beets, lentils, spinach and chickpeas, help ensure a healthy pregnancy, fight to prevent cancer and promote cardiovascular health.

Nutritional Information of Beet Juice:

An important compound found in beet juice is nitrate. You may have heard about nitrates in the past and how they are harmful when consumed through products such as sausages, bacon or other low-quality packaged meats, but the type of nitrates found in whole foods such as beets are really beneficial. In the human body, inorganic nitrate is converted into nitric oxide, which relaxes and dilates blood vessels. Beets absorb nitrate from the soil, as do many other leafy vegetables such as cabbage and lettuce.

A Cup of Raw Beets Has About:

  • 58 calories
  • zero grams of fat
  • zero cholesterol
  • 106 milligrams of sodium
  • 13 grams of carbohydrates
  • 4 grams of dietary fiber
  • 9 grams of sugar
  • 2 grams of protein
  • 148 micrograms folic acid (37 percent DV)
  • 6 milligrams of vitamin C (11 percent DV)
  • 0.1milligrams of vitamin B6 (5 percent DV)
  • 0.1micrograms of thiamine (3 percent DV)
  • 0.1milligrams riboflavin (3 percent DV)
  • 0.5 milligrams of niacin (2 percent DV)
  • 0.1milligrams of pantothenic acid (2 percent DV)
  • 0.1milligrams of manganese (22 percent DV)
  • 442 milligrams of potassium (13 percent DV)
  • 31 milligrams of magnesium (8 percent DV)
  • 0.1milligram of iron (6 percent DV)
  • 54 milligrams phosphorus (5 percent DV)
  • 0.1milligrams of copper (5 percent DV)
  • 106 milligrams of sodium (4 percent DV)
  • 0.5 milligrams of zinc (3 percent DV)
  • 21 milligrams of calcium (2 percent DV)

Beet Side Effects:

You may have noticed in the past that your urine actually turns somewhat pink or red after consuming beets; This is not something to worry about, since it is completely normal, since about 15 percent of the population reacts to compounds in beets in this way. Beet contains oxalates, which prevent calcium from absorbing calcium and, thus, accumulates as kidney stones. If you have kidney stones due to excess calcium, you may be advised to reduce oxalates in your diet. Some research has shown that this effect could indicate a problem with iron absorption, so if you have doubts about whether it is too high or too low in iron and you experience this effect after consuming beets, you may want to talk about It is your doctor to have an iron test if you have felt slow, fatigued and showing signs   of iron deficiency.

 

17 Extraordinary Health Benefits of La Calabaza Delicata.

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The delicate pumpkin or La Calabaza delicata is a winter squash with a delicious creamy and nutty flavor. Some people also said that the taste is similar to sweet potato. Therefore, it goes with many types of dishes. You can simply steam or toast delicate pumpkin together with the peel, as it is perfectly edible. For a greater variety, you can combine the delicate pumpkin with other foods in a delicate stuffed pumpkin. In addition to the taste, people love to have this light yellow color with green-lined pumpkin for its health benefits of delicate pumpkin. Pumpkin contains many beneficial values ​​for health. The variation in the cooking process will also provide beneficial nutrients to improve your health.

Nutritional Value of Pumpkin Delicata:

From the creamy delicate pumpkin, we can obtain the following values:

  • Dietary fiber
  • Vitamin A
  • Vitamin B
  • Vitamin C
  • Folate
  • Omega-3 fatty acids
  • Potassium
  • Iron
  • Calcium
  • Linoleic alpha

17 Extraordinary Health Benefits of Pumpkin Delicata:

According to the list of nutritional values ​​contained in the delicate pumpkin, we can refer to some health benefits as detailed below:

1. Improves the Immune System:

  • The vitamin C content in delicate pumpkin is very beneficial to improve the immunity of our body.
  • Therefore, having delicate pumpkin for your meal or simply healthy snack can help improve the immune system.

2. Increase Energy:

  • Delicata squash is packed with B vitamins, which is beneficial for improving energy.
  • Eating foods with a high level of B vitamins will provide you with energy to spend the day.
  • In addition to the delicate pumpkin, you can also consume black radish, as it contains a high level of B vitamins.

3. It Has Anti-Inflammatory Properties:

  • Some of you will only know that fatty acids are only provided by animals, such as meat, chicken and fish, with their health benefits for meat, poultry and fish by providing the valuable omega fatty acid. -3.
  • But surprisingly, delicate pumpkin is one of the vegetarian resources of omega-3 fatty acids.
  • It also contains alpha linoleic, which means that delicate pumpkin has an anti-inflammatory property.

4. Stimulates the Recovery Process:

  • The existence of alpha linoleic acids and omega-3 fatty acids also helps the recovery process after illness or injury.
  • It is possible since the beneficial value of the delicate pumpkin is able to help the reproduction of the cell and repair the damage.

5. Help Skin Health:

  • Pumpkin vitamin C can also improve skin health.
  • It nourishes the skin while counteracting the aging process.
  • Therefore, having high vitamin C intake can keep your skin young.

6. Improve Vision:

  • Only for the color, we can notice that the delicate pumpkin is good for the eyes.
  • The yellow color provided by the beta-carotene content is capable of improving vision.
  • Therefore, we can say that the health benefits of delicate eye could be equal to the benefits of carrot juice to improve vision.

7. Improves Hair Health:

  • The vitamins and minerals in La Calabaza delicata are also good for improving hair health.
  • Therefore, consuming delicate pumpkin is not only pleasantly delicious, but also healthy and beneficial for its beauty.

8. Digestion Aid:

  • Like the other types of pumpkin, the delicate contains good amount of dietary fiber.
  • Dietary fiber is very good for improving digestive health.
  • It can also prevent you from developing digestive problems such as constipation, flatulence and swelling.

9. Weight Control:

  • One of the reasons why people praise fiber is because it is very effective in controlling weight.
  • Eating delicate pumpkin will provide you with fiber.
  • Foods rich in fiber keep it full and prevent cravings.
  • In this way, you can control your weight and lose a few kilos as a bonus.

10. Good for Cardiovascular Health:

  • One of the beneficial minerals for cardiovascular health is potassium.
  • It is able to improve heart health.
  • In addition, dietary fiber can also reduce the level of cholesterol, which is one of the factors of cardiovascular disease.

11. Good for the Lungs:

  • The vitamin A in La Calabaza delicata is surprisingly beneficial for the health of the lungs.
  • Healthy lungs will definitely avoid many respiratory problems such as bronchitis.

12. Does Not Contain Gluten:

  • Some of you may be allergic to gluten, but you really want to try some gluten-free foods like spaghetti.
  • In this case, the delicacy offers you the pasta substitute. We can grate the soft meat of delicate pumpkin and boil it in water.
  • You will be surprised how the pumpkin resembles the flavor and texture of the pasta. You can add sauce. Also, it won’t make you gain weight.

The Other Health Benefits of Delicate Pumpkin Are:

13. Help with Muscle Health

14. Strengthens Teeth and Bones

15. Reduce Cholesterol

16. Regulates Blood Sugar Level

17. Prevent Cancer

To get the benefits of La Calabaza delicata for health, it is important to pay attention to the cooking process. In this case, steaming and toasting are the best ways to cook the pumpkin. However, toasting may increase the initial flavor of the pumpkin. In addition, we can also flavor the pumpkin, with anything that resembles and make the delicate pumpkin a snack or garnish. This is the recommendation to prepare a clean and delicious roasted delicate pumpkin:

  • Wash the pumpkin completely
  • Trim the top and bottom
  • Cut the pumpkin along
  • Take out the seeds
  • Turn to the side and then cut into a half-inch moons size
  • Put a toaster dish, sprinkle some black pepper, salt and mix with olive oil
  • Get all the pumpkin ready to get the perfect caramelized toasted delicate pumpkin
  • Roast at 425 degrees in 12 minutes
  • After 12 minutes, turn them over and continue for another 12 minutes to get a delicious golden roasted delicate pumpkin.
  • You can eat them as they are, or combine them with other foods, such as broccoli soup and get a gluten-free meal. It is very good to help you lose weight.
  • Or, you can combine the delicate toasted pumpkin with lean protein ingredients such as turkey lunch meat.

5 Simple Ways That Helps to Lose Weight in a Healthy Way!

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Many of us make steps to lose weight more difficult by (a) not having a plan, and (b) not understanding the science of weight loss. As for the latter, scientists, dietitians, nutritionists and other “experts” have done us no favor. How many times have we been told that eggs are “good … wait, we mean bad … no, we mean good … for you”? Although this may sound ridiculous: losing weight is not that complicated – if you understand the fundamentals of food science and human physiology. Which brings us to the topic of today’s article: 5 simple ways to lose weight.

« What I know for sure is this: The great secret of life is that there is no great secret. It’s only you, right now, and a choice. »- Oprah Winfrey (lost 30 kilos in 88 and 19 kilos in 2018). There is a reason why the writer has chosen the word “simple,” and not “easy.” You see, the proven weight loss catalysts that have stood the test of time are very simple and straightforward. But no matter how simple a concept is, it is useless when execution is poor. So do yourself a favor and follow the plan. In addition to seeing the results of your efforts much sooner, you will have less trouble maintaining weight!

5 Simple Ways to Lose:

1. Limit the Almidones and Sugars:

Although it is not necessary to be “carbohydrate-free” or even “low-carb” to lose weight, reduce or eliminate starches and sugars (also known as “bad carbohydrates”) makes weight loss much easier. When you reduce bad carbohydrates, your body stops burning them for energy; instead, start using fat stores as your primary source.

“Limiting carbohydrates also helps expel excess water from the body (water retention)”.

In a 2014 study published in the journal Obesity Reviews, researchers found that individuals with a “low-ketogenic carbohydrate diet” reported feeling “less hungry” and a “less desire to eat.” Scientists attribute these effects to ketosis – the burning of stored fat instead of glucose.

2. Incorporate Force Training:

Although technically you don’t need to exercise to lose weight, it sure helps. Not long ago, scientists insisted on cardiovascular exercise (running, walking, etc.). While it is true that cardiovascular exercise is healthy, strength training may be a better option to lose weight in general. Strength training – most commonly done by lifting weights – performs a double function: burn fat to help you lose weight and build muscle mass. If you insist on doing some cardio (as this writer does), a quick 5-minute HIIT session is all you need. Try to do weights three times a week!

3. Eat Three Things in Each Food:

Fat, protein, vegetables. Eat them. Often. Now, not just any source of fat or protein is enough. Here is a small list of some good food options for everyone:

Fat and protein: lean meats, avocado, fish and shellfish, eggs, seitan, tofu, chickpeas, olive oil, quinoa, chia seeds.

Vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, cucumber, kale, spinach, chard, tomatoes. Try to make sure your vegetables have a low or no starch content.

If you stick to the foods on this list, you are almost guaranteed to lose a good amount of weight. If after eating three full meals, you feel hungry later – a normal reaction when transitioning to a low carb diet, it’s okay to eat again! After a period of adjustment, your hunger levels should begin to decrease. Ultimately, make sure you have on hand many healthy snacks like nuts, seeds, celery sticks, etc.

4. Drink Cold Water:

It is estimated that drinking water throughout the day stimulates the metabolism between 10 and 30%. This practice alone will help you on the path to weight loss. The study’s researchers, published in the Journal of Clinical Endocrinology and Metabolism, attribute the surprising results to thermogenesis produced through normal activation of ion channels in excitable cells. Cold water can increase this fat burning effect, since the body is forced to burn additional energy to warm up. In addition, multiple studies show that people who prioritize drinking water over sugary drinks have better weight loss results than those who do not. These individuals are also much more likely to maintain their weight, thus avoiding the dreaded “yoyo diet.”

5. Reduce Television Sessions:

No one likes a good movie or a good TV show more than the person who writes these words. According to the Nielson Total Audience Report, the average American watches almost five hours of television a day. However, we still complain that we don’t have “time” to exercise … Surprisingly, young people aged 18 to 34 watches the least amount of television, just over two hours. If feeling like a sloth is not enough reason to get off the couch, it turns out that television can lead to a decrease in cognitive abilities. During the last quarter of a century, researchers have found that people who watch more television have a slower brain processing speed, worse verbal memory and a slower overall executive function. The executive area of ​​the brain, the prefrontal cortex (PFC), is what helps us pay attention, organize information and perform complex tasks.

Detect and Treat Iron Deficiency Before it is Too Late!

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Iron deficiency in our bodies, red blood cells will not be able to carry enough oxygen throughout the body. It is important for us to include iron-rich foods in our diet so that we do not suffer from anemia. We should always control any symptoms that indicate low iron content in our body and take the necessary measures.

Signs and Symptoms of Iron Deficiency:

  1. Tiredness and fatigue together are the result of low energy in the body, which means that the body does not receive enough oxygen due to iron deficiency.
  2. Poor exercise tolerance and weakness occur when the muscles are low in iron and oxygen, leading to anemia.
  3. Cold intolerance is the result of the lack of body temperature regulation and is a sign of iron deficiency.
  4. Rapid heartbeat or dizziness when standing are cardiovascular symptoms of iron deficiency due to low oxygen production. These symptoms are usually accompanied by a ringing in the ears, chest pain, shortness of breath, etc. In such cases, immediate medical attention is required.
  5. Pale skin is also a sign of iron deficiency and is accompanied by smooth and sore tongue, hair loss and brittle and spoon-shaped nails.
  6. Forgetfulness due to improper administration of oxygen in the brain refers to iron deficiency. It may be accompanied by a restless legs syndrome and unusual symptoms of itching.

Diagnosis and Treatment for Iron Deficiency:

Severe cases of anemia require medical attention. People suffering from shortness of breath and chest pain with little or no physical action should seek the advice of a doctor immediately. Iron supplements are administered to these patients and are properly evaluated before additional complications arise. However, the first signs and symptoms of iron deficiency can also be treated at home with a proper diet.

Foods for the Treatment of Iron Deficiency and Anemia:

Iron is an important mineral required by the body, and once you get enough iron from the food you eat, the minor signs and symptoms will disappear in a short period of time.

Fish and Seafood:

Some species of fish and shellfish such as clams, oysters and fish that contain a large amount of heme iron are extremely beneficial for treating anemia.

Beef:

Beef is a source rich in heme iron and contains 3 mg of iron per serving. However, the high content of saturated fats, cholesterol and high calorie content do not make beef the best option for people who are overweight or at risk of any heart disease.

Animal Liver:

Meat from chicken livers, pigs and cows are important sources of heme iron. A single serving of chicken liver contains 12.8 mg of iron, which immediately helps us increase the iron content in our body. However, they should be consumed in moderation as they are high in saturated fat and calories.

“People who are at risk of heart disease should avoid organ meats as much as possible”.

Nuts, Seeds and Beans:

Nuts, seeds and beans are vegetable proteins that contain significant amounts of iron. While boiled soybeans contain 8.8 mg of iron, red beans and black beans contain 5.2 mg and 3.6 mg of iron, respectively. Plant foods contain non-heme iron and should be consumed in greater quantities than iron of animal origin, since it is not easily absorbed or retained by the human body. Iron-rich plant products such as peanut butter, canned beans, pumpkin seeds and lentils are also good sources of iron. Vegetable iron is a healthier option because it contains healthy fats and fewer calories than iron-rich animal foods.

Green Leafy Vegetables:

Green vegetables with large leaves, such as spinach and kale, are darker in color and are considered sources of quality iron. A single serving of boiled spinach alone provides 3.2 mg of iron. Although they contain non-heme iron, they are rich sources of valuable vitamins and minerals. The consumption of green leafy vegetables also guarantees good overall health.

Fortified Products:

Fortified foods contain large amounts of iron. Cereals, breads and whole grain fortified pasta are rich in iron and fiber. They are absolutely vital when it comes to maintaining the health and general well-being of a person. To maintain your health and stay non-anemic, make your diet rich in iron. With sufficient consumption of iron, vitamins and minerals, you will stay in good health in the long term.

AIP Diet: Are the Benefits of the AIP Diet Worth the Inconveniences?

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AIP is the diet named autoimmune protocol that helps you to maintain your health of the immune system. At only 38 years old, Sandra Dorst was diagnosed with an anti-synthetase syndrome, a rare autoimmune condition that affects the connective tissue. A few years after her diagnosis, she had made great progress in terms of her health thanks to the help of modern medicine, but she still had symptoms of debilitating autoimmune diseases such as daily joint pain, fatigue and mental confusion. When he finally decided to try the AIP diet or the autoimmune protocol, it had a big impact on his life. For those with an autoimmune disease, controlling the symptoms and feeling like you again can be a challenge. Treatments can range from immunosuppressive medications to surgical procedures and long-term lifestyle changes. For Sandra, a strict autoimmune diet was the only thing that could reduce fatigue and mental confusion, giving her control of her life again and returning her husband and children to the wife and mother they used to know.

Less than a year after making the decision to try the AIP diet, Sandra says it changed her life. He even created ShopAIP, a company dedicated to providing AIP compatible products to help other people struggling with similar symptoms to achieve the same results as her. Although it can be restrictive, complicated and difficult to follow, the AIP diet may be able to control the symptoms and improve the quality of life of people with an autoimmune disease.

What is the AIP diet?

Autoimmune diseases cause the immune system to attack healthy cells in your body. Rheumatoid arthritis, lupus and celiac disease are just some examples of some of the most common autoimmune diseases. Autoimmune diseases can damage the lining of the small intestine, which results in an increase in intestinal permeability or “leaky gut “. This allows food and waste products to enter the bloodstream and cause inflammation. It has been shown that certain foods increase intestinal permeability and increase the risk of intestinal drip. Gluten, for example, is a component of wheat, barley and rye that has been shown to activate a specific protein linked to increased intestinal permeability.

“The diet of the autoimmune protocol (AIP) diet, focuses on bowel healing by eliminating foods that cause inflammation to reduce symptoms in those with an autoimmune disease”.

The AIP diet is similar to the Paleo diet plan, since it restricts many of the same foods, such as grains and legumes. However, it is more restrictive than the Paleo diet and does not allow many of the foods that are commonly consumed in the Paleo diet. During the first weeks, the diet must be followed strictly. After this period, you can slowly begin to introduce foods into your diet and control if they trigger adverse side effects.

Is the Autoimmune Protocol Necessary and Does it Works?

Food can affect the severity of symptoms in many people with autoimmune diseases. In fact, a 2017 survey showed that 24 percent of participants with rheumatoid arthritis reported that their diets had an impact on symptoms, with certain foods that make them improve or worsen. However, the AIP diet may not be necessary for everyone. For some, changes in lifestyle, such as reducing stress and getting enough sleep, can effectively control symptoms without having to make major dietary changes. However, if you have an autoimmune disease and discover that your symptoms are affected by the foods you eat, the diet of the autoimmune protocol could be the key to keeping your symptoms under control and finding which foods trigger the symptoms for you. This diet not only eliminates foods that promote inflammation, but also encourages the consumption of foods rich in nutrients and foods rich in omega-3 anti-inflammatory.

AIP Diet Against Paleo Diet

The AIP diet shares many similarities with the Paleo diet, including many of the foods that are restricted and allowed in each diet. In fact, the AIP diet is sometimes even known as the Paleo autoimmune diet. However, there are also some important differences between the two diets. First, however, it is important to define what the Paleo diet is. Starting directly from Paleo’s definition of “ancient or ancient”, the Paleo diet is based on how our ancestors ate during the Paleolithic Age. The diet eliminates all forms of legumes, dairy products, soybeans and cereals, and focuses mainly on meat, fish, nuts and vegetables. The autoimmune diet takes it a step further, however, and also eliminates several Paleo dietary foods. In the AIP diet, for example, walnuts, seeds, eggs and solanaceae are prohibited   .

Diets also serve different purposes. While many begin a Paleo diet that seeks to improve health, weight loss and improved performance, most start the AIP diet to reduce symptoms and inflammation caused by autoimmune diseases.

Benefits of the AIP Diet

First, the autoimmune inflammatory diet is a curative diet designed to restore the integrity of your bowel and reduce inflammation to relieve symptoms. For those with an autoimmune disease, this can make a big difference when it comes to restoring quality of life. Research has found that diet can have a significant influence on beneficial bacteria in the intestine, which can affect the severity of symptoms for people with an autoimmune disease. The AIP diet can also help you learn more about your body and what foods can trigger the symptoms for you. Although it can be a difficult diet to follow, learning what foods you should cut out of your diet can be incredibly valuable.

The diet also prioritizes foods rich in nutrients, unprocessed and anti-inflammatory, such as vegetables. Regardless of whether or not you have an autoimmune disease, we can all benefit by including more of these nutritious foods in our diets.

Disadvantages of the AIP Diet

Take a look at the long list of foods to avoid and it is clear almost immediately that this diet is extremely restrictive and may be difficult to follow. With rules on everything from the types of vegetables you can eat to the spices you should put in your food, adhering to a strict AIP diet is not easy. Finding foods that meet the AIP can also be tedious and time-consuming. Even armed with a shopping list of autoimmune diets, trips to the grocery store may require more time to read labels to ensure that food products are free of forbidden ingredients. Although online resources and stores focused on the AIP diet are available, finding food products that meet can be a challenge. In addition, food is only one piece of the puzzle. Most autoimmune disorders require medical attention along with other changes in lifestyle, such as exercise, establishing a regular sleep schedule, and even moderating sun exposure. While an AIP diet can help you identify which foods trigger symptoms and can improve your quality of life, it should not be treated as a cure for your autoimmune disease.

Who Should Follow an AIP Diet?

If you have an autoimmune disease and you are generally stable with only a few persistent side effects, an AIP diet may help you find out if there are foods that may be triggering your symptoms. The diet works best when you are mostly stable because it is much easier to determine how much impact dieting can have on your symptoms versus other factors. However, keep in mind that this diet is very restrictive and not all people with an autoimmune condition should follow strictly. For example, some people may have a reaction to grains but they adapt perfectly to other foods such as dairy products, legumes and eggs. In that case, simply eliminate the grains from your diet instead of eliminating all the food groups in the AIP diet. In addition, there may be many factors that could play a role in autoimmune diseases in addition to food. Stress, sleep patterns, exercise and even hormone levels can all contribute to the severity of symptoms, so most people will have to look beyond the diet and make other healthy changes in style. Lifetime.

AIP Diet Guidelines

The AIP diet is a very restrictive diet with a long list of foods to avoid. In this diet, you must eliminate the following foods from your diet:

  • Grain
  • Legumes, such as beans, lentils and peanuts
  • Processed foods
  • Seed oils, such as vegetable and canola oil
  • Dairy products
  • Refined sugars
  • Eggs
  • Nuts and seeds
  • Seed herbs, such as coriander, cumin and nutmeg
  • Coffee
  • Chocolate
  • Dry fruits
  • Emulsifiers, such as carrageenan
  • Dinner
  • Nightshade vegetables, such as eggplants, potatoes, tomatoes, peppers and okra
  • Alternative sweeteners, such as stevia, xylitol and mannitol
  • Alcohol

At this point, you may be wondering what you can eat in the autoimmune diet. Although the list of foods to avoid is extensive, there are also many foods allowed. In the AIP diet, you must fill your plates with many meats and vegetables. The foods that are allowed in the diet include:

  • Vegetables, with the exception of solanaceous vegetables
  • Meat, poultry and seafood
  • Coconut products
  • Fermented non-dairy foods, such as kombucha
  • Honey or maple syrup (in limited quantities)
  • Arrowroot starch
  • Herbs
  • Beef gelatine fed with grass
  • Bone broth
  • Herbs (fresh and non-seminal)
  • Green Tea
  • Vinegar

 In addition, the recommendations regarding fruits vary. While some sources believe that one to two pieces of fresh fruit per day should be allowed, others recommend eliminating fruit completely from the diet. The regimen must be followed strictly during the first weeks, and then the foods can be added gradually. Try to introduce a new food in small amounts every five days and keep a record of the symptoms you may experience.

Necessary Methods to Lose Weight and Not Gain Weight Again!

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In these pages we are sharing different methods to lose weight. Beyond the particularities of each one, it is clear that to lose weight it is necessary to consume more calories than those that are ingested. This is achieved by decreasing the calories in the diet and increasing fat burning through exercise. Simple, is not it? But let’s be honest … if it were so simple, we would not have so many clothes that we cannot use cornered in the closet!  Actually, the most effective weight loss methods should take into account other factors, such as your lifestyle and needs, so that the simple is truly simple and natural.

Methods to Lose Weight According to Your Lifestyle

It is important to consider the lifestyle, as explained by this excellent guide to lose weight of the Arthritis Foundation. For example, if you work all day away from home and do not have time to cook, you are likely to consume many industrialized, frozen or prepared foods. This is very difficult to diet … Surely you must change your shopping style. Analyze these strategies:

  • Visit the fruit and vegetable section of the supermarket more frequently.
  • Set aside one day a week or every fifteen days to prepare food to freeze; for example, combine different vegetables cut into small cubes and pack them into a serving. Serve to prepare soups or pies or combine them with rice.
  • Take home cooked food to work instead of going to a restaurant or eating something fast.
  • Do not let many hours go by without eating; Take a break mid-morning and mid-afternoon to eat a fruit or yogurt.
  • Prefer the stairs to the elevators, get off the bus or the subway one stop before to walk, take advantage of the breaks at work to move and exercise.

Methods to Lose Weight by Feeding Correctly

We had said that to lose weight you have to reduce calories. This can be achieved either by consuming low-calorie foods or, which is much easier, by reducing the portions we usually eat. Take into account that the stomach is very flexible and if you eat more it will get bigger, whereas if you reduce the portions, your stomach will shrink. Follow these steps:

  • Measure portions
  • Do not use more, only what you’re going to eat
  • Remember these equivalences: a portion of fruit is a medium fruit; a portion of proteins (for example meats) are 85-100 grams, and a portion of cheese is 25-30 grams.
  • Avoid turning to food when you feel sad, bored, lonely or stressed; It has been discovered that 75% of what we eat in excess is due to these reasons. Try to find a positive outlet for these emotions, as going for a walk, playing, and reading, taking a shower or whatever you like most.
  • Discover your bad eating habits, for example, if you are at home all day, visit the refrigerator frequently, sit down to watch TV with food on hand, or whatever. Once you have identified your “diet saboteurs”, beat them with good practices.
  • Do not adapt to being overweight. Maybe many times you started a diet, you left it, you started it again … Be realistic; Losing weight requires effort and perseverance. But with changes in lifestyle it will be easier.

Methods to Lose Weight by Eliminating Calories

Eliminating calories from your diet is easier than it seems. Many times, we eat foods that we really do not need without taking into account the calories they give us. For example:

  • Reduce the amount of sugar. How many cups of tea or coffee do you take per day? Each one has one or two teaspoons of sugar you are adding up to 30 calories per day per cup. Simply eliminate or reduce as much as possible the sugar or replace it with a sweetener.
  • Reduce the amount of mayonnaise. Start using half of the mayonnaise you usually consume. You will hardly notice the difference! Or replace it with low-calorie mayonnaise. You will save 50 calories per meal.
  • Choose low-calorie desserts if you do not resign yourself to the fruit and cannot stand the idea of ​​finishing the meal without a chocolate dessert … Choose low-calorie desserts or prepare them at home. You will save 100 calories.
  • Eat less meat If you are one of the people who consider that a meal without meat is not food; try to reduce the amount of meat. A portion of 150 – 170 gr. of meat contains 320 calories; reduce it to half and compensate with vegetables or soy protein. Savings: 160 calories.
  • Consume less dairy or prefer dairy with low fat content. By decreasing the amount of dairy or by replacing them with soy, rice or almond drinks, or low-calorie cheese, you can save 30 calories.

Methods to Lose Weight by Increasing the Metabolism

As we had already explained in previous articles, through the metabolism the organism converts food into energy. When the metabolism fails or we ingest too many calories, the food is converted into body fat.  

“To lose weight, we need our body to burn all those fats and to achieve this we must increase the activity”.

Do you think that doing many abdominals will reduce the waist? The abdominals help, but what really burns fat throughout the body is aerobic exercise like walking, biking or swimming. It is also necessary to work more muscles by performing strength exercises with weights. The order of the exercises is also important: it starts with the cardiovascular ones and ends with the strengthening ones. Do not have time to exercise? You only need thirty minutes a day, but remember that you should also include walking and housework. Lose belly doing crunches.

Does the Dukan Diet Work for Patients With Obesity?

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The problem of the Dukan diet is its generality, since it does not take into account the particularities of the patient. So, it is more normal that you do not have the same result in different people. You’ve probably heard of the “miraculous” diet Dukan, chosen by many Hollywood artists. This is the favorite of those who want to lose weight without much effort. In fact, for example, it does not require exercise and you eat almost what you want. However, those who have investigated this method of the French doctor Pierre Dukan indicate that it does not work in 80% of people who practice it, especially in those who have obesity. Learn more information in this article.

The Supposed Success of the Dukan System

This doctor has released several books on his miraculous diet and they are all a success. In Spain, for example, its three publications are best-sellers with more than half a million sales. As the commotion for this plan to lose weight did not go unnoticed by anyone, from the Spanish Agency for Food Safety and Nutrition (AESAN) an investigation was carried out. This showed that Dr. Dukan’s method “is fraudulent, illegal, it does not serve to lose weight and it is a great risk for those who practice it”. A good number of people have started this diet after seeing the effects it has had on the actress Penélope Cruz after giving birth to her son. In addition, it was also supposedly followed by the mother of the future Queen of England Kate Middleton.

Can the Dukan Diet be used for Obese?

Some indicate that it is perfect for those who suffer from obesity and others that is only for those who want to get rid of extra pounds. Moreover, the method promises lasting effects (for life). However, there are many researchers who have unmasked this supposed miraculous technique. One of the studies that serve to understand why this diet does not work was done by a group of Dr. Dukan coterráneo. In this, a survey was carried out among 5,000 people who practiced the diet. Although most of them indicated that at the beginning the method served them, later:

  • 35% regained the lost weight after a year or less.
  • 48% returned to the initial weight after one year.
  • 64% of respondents had more weight than when they started, after two years of treatment.
  • 70% exceeded the weight of the beginning at 3 years.
  • 80% of those consulted weighed equal or more than when starting 4 years earlier.

What Consequences can the Dukan Diet Bring?

One of the maxims that revolve around this method is that “if you do not get the expected results it is because of your lack of commitment”. That is, it is the patient’s fault, not the method. This has been possible to conclude the answers of the respondents. 60% of them said that “they did not lose weight because they ate much more than was allowed”, “they did not respect the first phases of the diet”, “one day a week they ate something they should not”, etc. This feeling of guilt is one of the psychological consequences associated with the Dukan diet, but it is not the only one. “Dukanian” patients have also suffered from depressive symptoms and a decrease in self-esteem. This is because one day they look in the mirror and have a beautiful body. However, within a few weeks everything is as before, or much worse. It is also worth saying that Pierre Dukan himself has stated that, for him, people with a few extra kilos are sick, not to mention the obese.

The World Health Organization declared something similar in 1997. This described obesity as a chronic disease, although incontinuous. This nutritionist treats all those who are not thin equally, on the basis that they have problems. It is estimated that patients with obesity and overweight have been able to reduce, using this Dukan diet, an average of 2 kilos at the end of the first month. However, it is not a significant amount if we take into account the food imbalances to which we expose ourselves.

So, is it Really the Best Diet?

Given the above,

“It can be concluded that there are more effective and healthy plans that can be followed to obtain better results”.

With eating less flours, sugars and fats, increase the intake of fruits and vegetables, exercise and avoid certain habits such as smoking or drinking alcohol, we can lose weight. It is not necessary to resort to such drastic treatments. In addition, these tend to have a large number of side effects and, above all, a high probability of suffering the so-called “rebound effect”. That is, there are many possibilities to regain weight the few or many kilos lowered.

Among those who are against the Dukan diet and indicate that it is not recommended for any person, whether obese or not, there is a researcher from the University of Navarra. Dr. Silva indicates that this type of method usually contributes little energy and nutrients. Thus, they favor the loss of muscle mass and water more than fat.

How Should a Good Diet Be?

This diet is made by reading a book that is bought even in a supermarket. Therefore, Dr. Dukan is not responsible for analyzing each case in particular. Nor does the corresponding follow-up, as would a nutritionist in a medical center. In addition, there is not much control in relation to the patient’s understanding of diet. What’s more, if that were not enough, the book is somewhat generalized and does not concentrate on a specific group of the population. However, it is clear that not everyone can make the same diet, due to differences in:

  • Age
  • Physical form
  • Overweight
  • Habits and activities
  • Hereditary factors
  • Diseases that can influence the process

Therefore, it is necessary to go to the doctor and analyze other options to eat healthier and at the same time, lose weight, always at the pace of each one.

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Vegetable Protein Shakes Helps to Lose Weight and Gain Muscles!

Protein of vegetable origin such as rice, oats, almonds and quinoa do not contain cholesterol, are rich in antioxidants and the body digests them more easily. Vegetable protein shakes are increasingly popular among those who want to lead a healthier life, get a balanced weight and a toned body. Gone are the miracle diets, reduced calories and extreme thinness to make way for other more balanced alternatives. Discover in this article the best ingredients for vegetable protein shakes. Nutritious and delicious preparations that will help us lose weight and gain muscle more easily.

Advantages of Vegetable Protein

Protein is a fundamental part of our diet, along with carbohydrates and fats. However, we must differentiate between protein of animal origin and that of plant origin.

The foods that contain vegetable protein provide us with the following benefits:

  • The vegetable protein is better assimilated in our body.
  • They are rich in fiber, so they favor intestinal transit.
  • They do not raise cholesterol.
  • The fats they contain are unsaturated and, therefore, healthier.
  • They contain less purines.
  • They have a high content of antioxidants.
  • They do not acidify the organism.

Unless we follow a specific diet (vegan, vegetarian, for reasons of health or ideology, etc.) the ideal is to combine animal and vegetable protein, and always choose the best quality. It is important to keep in mind that vegetable protein that is not organic contains pesticides and other chemical substances, while the animal incorporates hormones and antibiotics. For this reason, we recommend always opt for organic food.

Ingredients for Vegetable Protein Shakes

1. Pea

The pea is the only legume that we usually find in the vegetable protein shakes sold today. Its mild flavor and its great digestibility make it the perfect ingredient to combine with fruits and cereals. This legume also acts as”vegetable insulin”. 

“It helps us maintain stable sugar levels and prevent the craving of candy at any time”.

The pea, rich in calcium, iron and magnesium, becomes an excellent protein if we combine it with an integral grain, such as rice or oats.

2. Brown Rice

Brown rice, despite being classified as carbohydrate, stands out for its high protein content. Its mild flavor and low fat content are two more reasons to consume it regularly in our protein shakes. In addition, it is the most economical vegetable protein that we can find.

3. Hemp

Hemp protein is rich in vitamins and minerals. It contains the 9 essential amino acids and omega 3 and omega 6 fatty acids in a perfect balance for our body. The seed of ground hemp, in addition, contains 25% of protein, which places it in one of the highest percentages. Another great advantage of this seed is that, unlike other sources of protein, it is grown in a completely natural way.

4. Almond

Nuts are an excellent source of protein. The almond, in particular, stands out for its high calcium content. Therefore, it is a good alternative to milk drinks and an ideal remedy to prevent tooth and bone problems. It is also rich in vitamins B and E, and minerals such as zinc, copper, selenium or magnesium. In addition, it contains a lot of fiber. Its flavor is delicious and a bit acidic, while its smooth and creamy texture gives a very special touch to any smoothie.

5. Maca

Maca root contains 11% protein and a similar amount of fiber. Its main virtue is that, in addition to providing us with a wide variety of nutrients, it is an excellent source of energy and a powerful natural stimulant and restorative. Maca also regulates hormone levels, increases libido and improves the health of hair, skin and nails.

6. Quinoa

The Quinoa is rich in complete proteins because they contain all the essential amino acids. In addition, its magnesium richness is superior to that of any other cereal or legume. This mineral is essential for good health of the muscles and the nervous system.

7. Oats

Oats do not stand out as having one of the highest levels of protein. However, it is a good vegan source of this and other nutrients. It is rich in vitamins and fiber. In addition, it is a very practical ingredient to give consistency and creaminess to smoothies. Now that you know some sources of vegetable protein, do you dare to compose your own smoothies?

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What is FODMAP Diet and What are Benefits of it?

The FODMAP diet vegetables with high content of short-fermented carbohydrates, so it is a great option for those who have problems digesting them correctly. Have you heard about the FODMAP diet? Do not? Do you suffer from problems related to the large intestine, such as gas, abdominal pain, bloating or diarrhea? Then keep reading because this diet could be the solution to your problems.

What is the FODMAP Diet?

The term FODMAP is an abbreviation of “fermentable oligosaccharides, disaccharides, monosaccharides and polyols”. This means that you will eliminate the vegetables with high content of short fermentation carbohydrates from your diet. Although some people may have them among their favorites, not all organisms have the capacity to synthesize them without problem. In particular, this diet is perfect for those who have problems of:

  • Crohn’s disease
  • Ulcerative colitis
  • Irritable bowel

Unlike a large number of extreme diets that seek to lose weight indiscriminately and in record time, without paying attention to health, this diet is very well thought out and designed. In addition, it does not aim to make you lose kilos, but to avoid discomfort in the short and long term.

What are the Foods that Should be Avoided in the FODMAP Diet?

Below we will tell you which foods have some of the FODMAP characteristics and, therefore, you should avoid:

  • Foods high in galacto-oligosaccharides: Legumes.
  • Foods rich in fructo-oligosaccharides: Garlic, rye, wheat and onion.
  • Products high in sorbitol, xylitol and mannitol: Sweeteners and lights.
  • Natural sweeteners for containing fructose: Syrups, honey, jams.
  • Foods with lactose: Milk and its derivatives.

Benefits of the FODMAP Diet

Of course, at first glance, the FODMAP diet seems very restrictive. However, before you pass it, we want you to know the benefits you will get from following it.

1. Reduce the Symptoms of Irritable Bowel Syndrome by up to 76%

According to a study, a large number of people who follow this diet can forget about gas, bloating and stomach pains. In this sense it is important to take into account that many of the foods recommended to eliminate this diet ferment in the intestine. Therefore, you should be judicious when choosing and opt for foods high in fiber that promote intestinal transit. For example, you can consume home-made rice or quinoa instead of commercial wholemeal bread.

2. Reduction of Discomfort in Patients with Crohn’s Disease

A study carried out with 9 people diagnosed with Crohn’s disease determined that the FODMAP diet positively altered the quantity and quality of prebiotics. Of course, studying nine patients is not a determining factor, but it does help to understand the effects that can be achieved. Remember that if you have Crohn’s disease, you will have to adopt healthy changes for life. If you do not want to take this diet for a lifetime because it is very restrictive, you can try to implement it for a few weeks and then incorporate food gradually and without excess. You can repeat the process once a month to rest your body. Just remember to be contante. The fact that you control or avoid a group of foods one day does not mean that you can then eat them indiscriminately, as the effect can be even more painful.

3. Reduce the Symptoms of Chronic Fatigue

All the time you are without energy no matter how much you eat? It has been proved do that by following the diet FODMAP this effect is reduced. This happens because.

“Your body will stop receiving foods that make you spend more energy than you get, especially if we talk about sweeteners”.

Of course, you will continue to consume sugars because fruits are allowed. However, these sugars are natural and generate less fermentation than honeys or synthetics. Remember that the best sugar is the one you get from the whole fruit. This is because it is accompanied by fiber, which reduces glucose peaks and fermentation.

Foods Allowed in the FODMAP Diet

Not all are restrictions on the FODMAP diet. Some of the foods that you can consume are:

  • Any meat and its derivatives provided they are free of fructose and sweeteners.
  • Natural oils
  • Herbs, spices and natural seasonings.
  • Nuts and natural seeds free of preservatives and sweeteners.
  • Complete fruits, not just juice: banana, blackberries, oranges, kiwis, strawberries, melon, tangerines and limes.
  • Natural sweeteners
  • Whole grains: corn, oats, brown rice, quinoa, sorghum and tapioca natural.

Remember that not all diets have the objective of losing weight. Some simply seek to help you lead a healthier life free of physical pain and discomfort.

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