Top 10 Low-Calorie Foods

Many foods contain substances other than vitamins and minerals which are vital for health. Known as phytochemicals, these substances are antioxidants that help to protect against coronary heart disease and cancer. Take a look at the low-calorie food you should eat on a regular basis.

1. Citrus Fruits Lemons: 19kcal/100g Oranges 37kcal/100g

Citrus fruits such as oranges, lemons, limes and grapefruit are an excellent source of antioxidant bioflavonoids and vitamin C - a single fruit usually provides the recommended daily amount of 60mg per day. Oranges contain the flavonoid, hesperidin, while grapefruits contain the flavonoid naringenin. These work together with vitamin C to boost its antioxidant effectiveness, and may also have anti-cancer properties. Citrus fruits contain pectin - a soluble fibre that helps to lower a high cholesterol level. Lemons are a rich source of lemonoids and limonene - phytochemicals that protect against cancer.

Citrus fruits contain useful amounts of potassium, calcium and folate. Aim to eat at least one citrus fruit per day. Interestingly, using lime juice as a flavouring reduces the need for salt.

Several studies suggest that natural dietary intakes of betacarotene and vitamin A are important in reducing the risk of coronary heart disease and a number of cancers, including breast, lung, skin cancer (melanoma) and possibly leukaemia.


2. Broccoli 33kcals/100g

Broccoli is now recognised as one of the most beneficial green vegetables, as it contains a number of phytochemicals that help to protect against cancer. It only contains 2% carbohydrate but will boost your protein, calcium and magnesium levels. It is a good source of weak plant oestrogens such as genistein, that are converted into biologically active hormone-like substances by intestinal bacteria, especially when the diet is also rich in fibre. It also contains indole-3-carbinol, a substance needed to metabolise sex hormones in the body more efficiently.

Broccoli should only be steamed or boiled briefly to help preserve these beneficial components, and can also be eaten raw in salads for optimum nutritional value. Broccoli sprouts are an exceptionally rich source of these phytochemicals and are delicious eaten raw.


3. Cherries 48kcal/100g

Cherries contain a phytochemical called ellagic acid that protects against cancer by blocking an enzyme needed for growth of cancer cell. Like black grapes, cherries contain powerful, antioxidant, red-purple pigments (anthocyanidins) with the highest quantities found in black cherries. Because of their high anthocyanidin content, eating cherries reduces the concentration of uric acid in the circulation and are said to prevent gout when half a pound are consumed daily.

Cherries also have a mild laxative action and are a good source of vitamin C and potassium.


4. Jerusalem artichokes 41kcal/100g

Jerusalem artichokes contain the enzyme, inulase, and an indigestible complex sugar, inulin, which is made up of units of the sugar, fructose. These help to stabilize blood glucose levels. As the artichoke matures, its starches are converted into digestible sugars so it becomes increasingly sweet. Immediately after being harvested it tastes bland and only provides around 7 kcals of energy. After it has been stored for a while, however, it tastes sweet and can provide up to 75 kcals.

Jerusalem artichokes are a rich source of fructo-oligosaccharides (FOS) that have a prebiotic action in the body. Prebiotics promote the growth of friendly digestive bacteria (probiotics) such as Lactobacilli, to improve digestion. These benefits can be enhanced by eating sources of healthy digestive bacteria such as live Bio yoghurt or probiotic supplements. They are also a useful source of iron, potassium, calcium, magnesium and iron.


5. Carrots 35kcal/100g

Although they are only 8% carbohydrate, carrots are an exceptionally rich source of carotenoids – the yellow-orange pigments that give carrots their vibrant colour. Carotenoids have an important antioxidant action in the body. Some carotenoids such as alphacarotene and betacarotene can also be converted to vitamin A in the body and are therefore known as pro-vitamins.

Carotenoids protect part of the retina responsible for fine vision (macula) from damage from visible blue light by absorbing these wavelengths. They can also be converted into visual purple which is needed for normal vision. The old saying that eating carrots helps you see in the dark therefore has a basis in reality.


6. Grapes 60kcal/100g

Black grapes have long been associated with good health and are traditionally given to hospital patients to help speed their recovery. Red and black grapes contain powerful, antioxidant pigments (eg anthocyanidins, resveratrol) that are believed to contribute to the beneficial cardiovascular properties of red wine plus ellagic acid, which has anti-cancer properties. They provide useful amounts of potassium and trace minerals such as boron, magnesium and copper.


7. Chillis 20kcal/100g

Eating chillies stimulates production of natural painkillers (endorphins) in the brain and mucus in the stomach, which may protect against peptic ulcers. Chillies contain antioxidants, including capsaicin, that also protect against coronary heart disease, cancer and premature ageing. Phytochemicals in chilli peppers thin the blood to reduce the risk of blood clots, high blood pressure and raised cholesterol levels. Good source of betacarotene and vitamin C.


8. Mango 57kcal/100g

Mangoes are an excellent source of carotenoids, some of which the body can convert to vitamin A. Some varieties of mango contain as much as 3g carotenoid pigments per 100g flesh. Mangoes also contain good amounts of vitamin C and fibre, plus useful amounts of potassium and vitamin E.

An average mango weighs around 150g and provides around 85 kcals energy. Weight for weight, the mango flesh is 14% sugar, so provides a rapid yet healthy energy boost. Mangoes appear to have anticancer properties that are currently under further investigation.


9. Live Yoghurt low-fat, plain 56kcal/100g

Live Bio yoghurt contains cultures of digestive bacteria that line the gut and help to keep the intestines healthy. These bacteria, including Lactobacillus acidophilus, inhibit the growth of Helicobacter pylori, a bacterium linked with peptic ulcers and stomach cancer. Bio yoghurt can also reduce overgrowth of Candida albicans in the gut - a yeast responsible for recurrent thrush infections. Improves symptoms of irritable bowel syndrome such as constipation, diarrhoea and bloating. Research suggests it may boost immune function in the gut and reduce food allergy. Good source of calcium and phosphorus plus vitamins K and biotin.


10. Tea - virtually calorie-free if drunk without milk

Green, black and white teas are a rich source of antioxidants that help to protect against coronary heart disease. People drinking at least 4 cups of tea per day appear to be half as likely to have a heart attack than someone who does not drink tea. A high tea intake (eg 8 to 10 cups per day) may also reduce the risk of some cancers, especially those of the stomach and bladder. Tea is a rich source of the trace element, manganese, and is one of the few natural sources of fluoride that protects against tooth decay. Drinking tea during winter helps to boost resistance against bacterial infections.

White tea contains less caffeine than other varieties - around 15mg per cup, compared to 20mg for green tea and 40mg for black tea. Redbush tea (rooibos) is another alternative, made from the leaves of a South African shrub. It is naturally free from caffeine and research suggests it provides health benefits in the form of antioxidant, anti-inflammatory, anti-spasmodic and anti-allergy activity.

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10 Foods All Women Should Eat

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are ten foods all women should eat.

1) Butternut squash
Butternut squash — like many other yellow/orange fruit and vegetables — is packed with carotenoids such as alpha-carotene and beta-carotene. While carotenes should be included in everybody's diet for optimum health, they may prove essential to women's health as a high-carotenoid diet has been linked to lowered risks of both breast and ovarian cancer.

2) Salmon
Salmon has a multitude of positive health benefits for women. Not only is it rich in iron — which is integral to the diets of premenopausal women — but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression (something that affects twice as many women as men) and prevent mood swings, while salmon can also boost babies' intelligence when eaten during pregnancy.

3) Flax Seeds
Flax seeds are a good source of Omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are also good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.

4) Tomatoes
Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Furthermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease — the leading cause of death in women in the US, Australia, England and Wales.

5) Cranberries
Various studies have suggested strong links between consuming cranberries and reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men. One study suggests that drinking two glasses of cranberry juice a day can prevent the symptoms of common UTIs in women.

6) Spinach
Spinach is rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.

7) Figs
Figs are a great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women's health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.

8) Milk
Milk is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D (found in some varieties of milk and many fortified milk products). Consumption of the combined nutrients is not only good for warding off osteoporosis, but a study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent, symptoms of PMS.

9) Oats
Oats are literally packed with health-boosting nutrients, many of which have great impacts on female health. Oats are not only great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings, and folic acid, which is important for women to consume before and during pregnancy to prevent birth defects in babies.

10) Walnuts
While all nuts are great for our health, walnuts have many great individual benefits for women. A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. Walnuts also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.

Source:

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Mana Lebih Menyihatkan..Mentega @ Marjerin?

First we were told to steer clear of the saturated fats in butter and switch to margarine. Then we discover the dangers of trans-saturated fats in margarine, resulting in many of us switching back to good old butter. So which one really is better for us?

Butter
Many people prefer the taste of butter over margarine and are drawn to the idea that it is a more natural product. However, it is high in saturated fat. Saturated fat not only raises total cholesterol but it also significantly increases the LDL (bad) cholesterol – the type that clogs the arteries and can lead to heart disease. Healthy eating guidelines advise that we should consume no more than 10% of total calories as saturated fat.

Margarine
Margarines usually contain fewer saturated fats than butter as they are predominantly made from plant rather than animal derived oils. However, plant oils tend to be liquid at room temperature. Therefore, in order to make them more solid and spreadable, manufacturers have traditionally used a process called hydrogenation. During this process trans fats may be formed - a type of fat known to be even more harmful to health than saturated fat as they raise LDL (bad) cholesterol and reduce HDL (good) cholesterol.

Increased awareness of the harmful effects of hydrogenated fats has resulted in a questioning of the real health benefits of margarine. However, the Food Standards Agency still recommends margarine as the healthier option. This is partly because changes in processing techniques have greatly reduced the amount of trans fatty acids likely to be found in most margarines, but also because margarines are generally much lower in saturated fat than butter. They are also a good source of heart friendly monounsaturated and polyunsaturated fats.

Monounsaturated fats are particularly effective at helping to protect against heart disease as they not only reduce LDL (bad) cholesterol, but also increase HDL (good) cholesterol. Polyunsaturated fats are a good source of immune strengthening omega 3 and omega 6 essential fatty acids and will also help to lower LDL cholesterol.

So on the whole, margarine really does seem to be the healthier choice but the different types do vary a great deal between them so here’s our 4-step guide to choosing a healthy option.

1. Choose a spread that has a low total fat content. Ideally, look for a spread that has less than 55g of fat per 100g.

2. Look for a low saturated fat content.
Choose a spread that has less than 10g per 100 grams.

3. Look for a low trans fatty acid content. Manufacturers don’t legally have to declare this on the label but most do.
Choose a spread that has 0.5 grams or less per 100 grams.

4. Go for a spread made from olive, rapeseed or groundnut oil as these are likely to have the highest monounsaturated fat content.

A word on cholesterol-lowering spreads
Many of the cholesterol-lowering spreads contain stanols and sterols. These are ingredients derived from plants that can actually reduce the amount of cholesterol that the body absorbs. These spreads can be effective at lowering cholesterol, but they should not be used as part of a healthy, balanced diet and not as a substitute for other, well established ways of reducing the risk of heart disease, such as increasing the consumption of fruit and vegetables, giving up smoking, eating less saturated fat and taking more exercise.

Source:

http://uk.lifestyle.yahoo.com/food-drink/butter-or-margarine-which-is-better-for-you-blog-8-rachael-anne-hill.html

Coca-Cola's 'secret ingredient revealed'

An American radio station has allegedly unveiled the recipe for one of Coca-Cola's key secret ingredients.…

Often duplicated but never replicated, the Coca-Cola recipe has been a well-kept secret for years.

Created by medicinal pharmacist John Pemberton in 1886, the exact measures of each ingredient that make up the world-famous soft drink have been closely guarded - until now.

American public radio show Thisamericanlife.org claims to have uncovered a list of ingredients and their exact quantities to mix the perfect Coca-Cola drink.

A photo from the 8th February 1979 editorion of American daily newspaper, The Atlanta Journal-Constitution, shows a person holding open a book with a recipe, which is allegedly an exact copy of Pemberton’s.

The recipe is said to contain the precise amount of all the different oils needed to create Merchandise 7X, Coca-Cola’s secret ingredient.

Even though Merchandise 7X makes up only one percent of the drink’s formula, the key ingredient is believed to give one of the world’s most popular soft drink its unique taste.

The official recipe is allegedly guarded 24-hours a day in a vault in Atlanta, Georgia.

Here is the ‘secret recipe’:

• Fluid extract of Coca 3 drams USP
• Citric acid 3 oz
• Caffeine 1oz
• Sugar 30 (it is unclear from the markings what quantity is required)
• Water 2.5 gal
• Lime juice 2 pints 1 qrt
• Vanilla 1oz
• Caramel 1.5oz or more to colour
• 7X flavour (use 2oz of flavour to 5 gals syrup):
• Alcohol 8oz
• Orange oil 20 drops
• Lemon oil 30 drops
• Nutmeg oil 10 drops
• Coriander 5 drops
• Neroli 10 drops
• Cinnamon 10 drops

Source :
http://uk.lifestyle.yahoo.com

Top 5 Facelift Foods

Ageing, pollution, stress and fatigue can all take their toll on our appearance. From wrinkles to under-eye circles and eye bags to spots, the effects of our lifestyles can display themselves on our faces before we even start to feel them. Luckily, there is no need to opt for surgery just yet. By eating the right foods and paying attention to your diet, you can drastically improve your appearance. Here are our top five foods for a natural facelift.

Spinach

Spinach, like many other dark green leafy vegetables, is rich in an antioxidant called lutein. Not only is this great for healthy eyes, but more recent research has shown that it is also good for preventing wrinkles by helping to retain the skin's moisture and elasticity, increasing lipid levels and preventing damage caused by free radicals.

The benefits of spinach do not stop there, however, as the leafy vegetable also has the power to reduce dark circles under the eyes due to its high levels of vitamins K and C. Although there are many reasons behind dark circles - such as tiredness and heredity - one of the roots can be poor circulation. In cases where this is a problem, increasing your intake of vitamins K and C can alleviate them by helping to boost circulation and strengthening capillary walls.

Oysters

Besides being a well known aphrodisiac, oysters can also enhance your beauty. If you are suffering from pale, sallow skin or dark circles under your eyes, this may be due to vitamin B12 or iron deficiencies, both of which can cause anaemia. To beat pasty skin, try boosting your intake of these essential nutrients by stocking up on oysters, which have high levels of both. Other good sources include seaweed, clams and mussels.

Garlic

It may not be the most fragrant of foods, but garlic is a superfood that can have great skin benefits. As a natural antibiotic with blood cleansing, immune boosting, antibacterial properties, garlic is an effective, cheap and healthy way to help naturally treat acne. While there are many reasons people suffer from spots, garlic - particularly when eaten raw and crushed - can help reduce future breakouts, while its anti-inflammatory properties can reduce the swelling and inflammation of acne.

Avocados

Avocados often get a bad press due to their high levels of fats, however the healthy fats contained in an avocado can actually do wonders for your skin. Packed with omega-3 fatty acids, avocadoes can help to moisturise your skin from the inside and increase collagen production, helping to prevent wrinkles. The anti-inflammatory properties of avocado are also good for helping to reduce acne and psoriasis, while the high levels of vitamin E will help to keep your skin supple and prevent premature ageing.

Bananas

Many people know that fluid retention is the primary cause of belly bloating, but it can also be responsible for a puffy face and bags under the eyes. Fortunately, fluid retention can be treated through the diet by redressing the body's sodium/potassium balance. As these two minerals work against each other to balance water in the body, too little potassium - or too much salt - is one of the most common causes of water retention. Redress this by increasing your intake of potassium through foods such as bananas. Other potassium rich foods include strawberries, melon and papaya; making a fresh fruit salad a great choice for a supple, youthful face.

Sumber : realbuzz.com