Low carb diet – for and against

Diet diet uneven, it is obvious. However, very often we can find diets that try to reduce the amount of carbohydrates to a minimum. One of them is “low-carb”, which is mainly derived from the fact that often carbohydrates are considered the main source of weight problems. Of course, this is not entirely true because we mainly connect the issue of losing kilograms with how much calories we eat per day and how much we burn them afterwards. This later creates various diets, which at first glance seem to be quite specific, however, this does not mean that they will not work. In this text I care about describing how the lack of (or low) carbohydrates in our body can affect us

Low-carb diet – what we lose

For starters, the most common carbohydrate sources are







Most low-carb diets mainly recommend restricting such products. Interestingly, the Australian Dietary Guideline states that there is a chance that there is a link between eating grain products and weight loss.

Low-carb diets have a small chance that during the day we will receive all the nutritional needs for our body. Most people “mainly recommend mainly consuming protein and fats. Carbohydrates can be up to 100 g / day. Such diets may have a small amount of vegetables and fruit and have in them mainly

high amount of saturated fat

low content of fiber, thiamine, folic acid, vitamins A, E and B6, calcium, magnesium, iron and potassium

lack of important antioxidants and phytochemicals

Standard foods found in such diets are beef, chicken, fish, eggs, non-starchy vegetables, and fats such as oils, butter and mayonnaise. Food that is prohibited is various types of fruit, bread, starchy vegetables and some dairy products.

It is certainly worth noting that a low-carb diet can help us lose some unnecessary kilograms. In this case, the body begins to use the available glucose and glycogen in the body to replace the lack of carbohydrates that we do not provide. We need about 3g. water to get rid of glycogen 1. also, initial rapid weight loss occurs because of water loss, not fat. After some time, of course, the body needs to take energy from another source and eventually begins to use our fat. Some people using this diet may feel some discomfort like





lack of appetite


The low-carb diet, as you can see, has many positive aspects when it comes to losing weight quickly. However, it is not recommended in the long run mainly because of the inability to provide adequate nutrients. But! There are currently no specific studies that would indicate that there are any undesirable effects in the long run. However, inadequate nutrient supply may eventually end badly. This attitude is rather due to the fact that still the best diet is adequate calorie supply, combined with exercises that will burn those calories.


Intermittent post (Intermittent fasting) – what does science say?

If anyone is interested in various trends about the diet, certainly have the opportunity to become familiar with something such as intermittent fasting. On the one hand, this seems like a rather interesting idea, but on the other hand, a red light turns on immediately saying something is wrong. I wanted to take a closer look at this diet and see what science really says. So real, supported by research. Does it really work or is it another invention of some celebrity? I invite you to the text

Intermittent fasting – what is it with?

In one of the studies presented, intermittent fasting was as follows

“Fasting day where a person consumed 25% of the energy needed

“Day of eating where a person ate as much as he wants

As you can see, the attitude was not strictly about not eating anything on certain days, but rather reducing the amount. Mainly the results were as positive as possible, at least when it comes to the short diet period. In addition, most people, despite the fact that they could eat “as much as they want during certain days, still tried to be careful with how much they eat, knowing that they are still on a diet. Some studies have shown that intermittent fasting is as effective as the daily calorie restriction. In addition, side effects were not as common in subjects. You can also meet other forms of intermittent fasting such as eating meals only at specific times of the day, e.g. from 8am to 5pm.

A positive aspect for people who use this diet will certainly be the fact that the subjects felt satisfaction without

restrictions on food intake


hyperphagia (excessive appetite)

In addition, people who do not eat often during the day or eat two meals a day are more likely to adapt well to intermittent fasting. One of the potential disadvantages that we can face with this diet is when we have to take meals like diabetes at a certain time of the day, or when we have to take a meal because of medications.


As you can see looking at the research, intermittent fasting may be the most good solution for all sorts of people from obese to people who just want to lose a few kilos. Certainly this is not just a temporary fashion but a fairly good solution for people who want to get rid of fat for a short period of time. However, this is not a diet that is recommended for a long time, despite the fact that it does not have too many negative effects.


Cleansing the body – is it just an invention?

In recent years, detox has become a very “trendy word” – mainly it seemed that it was a solution to get rid of all “bad things from the body through any solutions that at the moment seemed good, modern or old-fashioned.” I have always wanted to take a closer look and see what was really discovered in this case over the years of research. I invite you to the text.

Cleansing the body – what is it

Over the years, technology has developed at a dizzying pace. We started using things we could only dream about decades ago. Because of this, people have been concerned about what we produce and how it can harm us. All xenobiotics like synthetic chemicals and metals have become a huge concern for many. Detoxification has many different names, depending on what a person wants to convey or achieve. It is mainly associated with weight loss, withdrawal from addiction or simply a panacea for all ailments. In terms of clinical definition, detoxification is “the process of getting rid of poisons, toxins or effects previously given from the body (The Centers for Disease Control and Prevention’s Agency for Toxic Substances & Disease Registry). Clinical toxicology books, in turn, state it as “any reaction, catalyzed or not, which attacks the toxin without causing injury. At the moment there is no standard in terms of clinical practices when it comes to cleansing the body.

Detoxification – what it can consist of

When it comes to detoxification, it all depends mainly on what it’s supposed to be. Very often, cleansing the body is associated with naturopathy – so-called “pseudoscience, often associated with” natural treatments. Usually considered to be contrary to science. Of course, in this case, it depends what we mean by detox, because getting rid of drugs from the body in the hospital can also be described as such. However, this text mainly stick to more “unscientific” matters. In such programs we can meet with

starvation diet

consuming mainly juices or other liquids for several days

eating only selected types of food

using various supplements

colon cleansing by enema or special hydrotherapy

combination of several of the above


At the moment, it is very difficult to determine the credibility of many of these solutions. We still need a lot of research that will determine 100% what detoxification can give us. People use such solutions because they are afraid of the impact our environment has on the body. This is completely understandable looking at many statistics related to diseases that appeared especially after the development of technology. If we feel that our body needs to get rid of something unhealthy, it is best to change your diet so that it has the least processed products, and that it is full of things that can be considered “healthy.”


Eggs – why eat them?

Very often you can find the statement that eggs are not especially healthy for us because of what they have in themselves. It is mainly about the problem of “bad cholesterol, which, as is well known, does not work well on our body. However, many studies try to show this product from another good side. It is worth to familiarize yourself thoroughly with what the egg can really offer us. I invite you to read.

Eggs – a few words

It is worth noting that eggs are a very cheap and nutritious type of food. They can contain as many as 18 different vitamins and minerals. Their occurrence depends on the age, diet and breed of chicken as well as environmental factors. Of course, despite this, we usually find in eggs a small amount of carbohydrates and about 12 g per 100 g of protein and lipids (most monounsaturated) when it comes to macronutrients. This composition adds many essential nutrients to our diet. Some of them, like zinc, selenium, retinol and tocopherols, are very poor in the Western diet (fried food, meat, salty), which gives another reason to accept eggs for our list of dishes. In addition, thanks to its antioxidant activity, this product can protect people against various problems such as cardiovascular disease.

As you can see above, eggs can be a great addition to any diet, especially they are useful for people who have problems maintaining the right amount of nutrients in the body. In addition, of course, they are recommended to people who are looking for a way to add more protein to their diet, because they can support the synthesis of skeletal muscle due to the fact that it has exogenous amino acids. Of course, there are reasons why there is a stigma regarding eggs, it is worth getting as close as possible.

Eggs – are they unhealthy?

Despite the fact that you can find many articles praising what eggs can give us, still a lot of people give up their food. One of the reasons may be that it has anti-nutritional factors like ovomucoid. However, such factors are thermolabile so that they are destroyed during frying. Certainly the main reason is how high cholesterol and saturated fat it possesses. A standard solution for many dieters is to create a menu that has as little saturated fat as possible that affects the level of cholesterol in the body. However, many studies have not been able to confirm that by adding eggs to the diet, cholesterol levels in the body increased when the diet itself had products that supply specific levels of cholesterol to the body. Interestingly, very often the contradiction in research could be due to the lifestyle itself. For example, the standard diet in the United States contained between 26% and 32% of cholesterol from eggs. In Japan, it was up to 48%. In this case, we see a difference in the approach to food, which is of great importance in how eggs will affect cholesterol in our body. In the case we have more saturated fat compared to Japan. This is an important point to remember when we think about adding these products to our menu.

Of course, another issue may also be Salmonella, which can still be a problem, even despite all legal regulations that are trying to eliminate it. However, if nothing happened while transporting the eggs to the store and then home, then just be careful that the raw egg does not touch anything by accident. Of course, the risk will always exist.


Eggs are in my opinion a very interesting and healthy product, but I also understand the reasons for eliminating them from various diets. In spite of everything, I recommend trying to include these delicious and healthy products on your menu.


Cayenne pepper

Chili, cayenne pepper, cayenne pepper, turkish pepper – these are just examples of trade names referring to various types of powdered chilli peppers. In fact, small red peppers have nothing to do with pepper plants – the powdered form of chili has adopted this name because of the spicy flavor of the spice. And although it is this extreme taste that is an obstacle for many of us – it is worth using this spice in our kitchen.

Regardless of the variety – all peppers contain an extremely characteristic substance, capsaicin, which has an extremely beneficial effect on our body. Get burned and use the hot properties of chili peppers.

1. Chilli – a hard fight with pain
2. A hot friend of the heart
3. Extreme help for the lungs
4. Trivia and good advice

1. Chilli – a hard fight with pain
Baking in the mouth after eating a seasoned chili is one of those factors that discourages us from eating such spicy dishes. It turns out, however, that thanks to this specific pain in the mouth, information about the necessity of producing natural painkillers – endorphins – reaches the brain. It is they, showing morphine-like properties, that work in a soothing way, and at the same time improve the mood.

This analgesic effect of capsaicin attempts to use scientists by conducting numerous studies. One of them, based on applying this substance to aching teeth, showed that capsaicin inhibits the neurotransmitter responsible for transferring the feeling of pain. Thanks to these remarkable discoveries, scientists predict that capsaicin will be used to create new painkillers! However, before this happens, it is worth remembering about the natural use of this property in our kitchen.

2. A hot friend of the heart

The inhabitants of Thailand contributed to the idea that chili pepper had a protective effect on our circulatory system. This population is characterized by two relationships that seem to be related to the Thai diet is extremely rich in spicy chili dishes – it happens that they consume them even several times a day! According to scientists, this contributes to the extremely rare occurrence of heart disease in them, and especially the formation of blood clots. This property was checked during the study on a group of students who showed that after eating a chili pepper dish, the ability to dissolve blood clots automatically increases. This effect lasts only a short time, because only 30 minutes after eating the food, however, it allows to conclude that frequent consumption of hot dishes can be a great natural prevention, purifying the blood on a regular basis and acting protective.

3. Extreme help for the lungs
Capsaicin, thanks to its intense and burning taste, can show another action – expectorants. The mechanism of this action is extremely simple. Probably anyone who consumed very spicy dishes, automatically experienced the occurrence of large amounts of secretions in the respiratory system. And just – after getting the sharp spice into our mouth and the entire gastrointestinal tract nerve endings become irritated. Hence, the mucus-secreting glands release a lot of secretion, which thins it and helps in its expectoration. The same happens in the bronchi and lungs, which are thus cleared of mucus. This property is used even by some doctors who recommend their patients to eat spicy foods

in the case of pneumonia, blocked sinuses or a cold.

4. Trivia and good advice

Although it may seem that chili has the same positive properties, it should not be forgotten that for our body can be extremely intense substance.

For this reason too

– adventure with sharp spices should be done gradually – let’s start with their small doses. Thanks to this, in a gentle way for our body, we can get used to the intensity of dishes

with the addition of chili and like their character;

– you should use common sense when it comes to the amount of this spice –

in too large doses instead of health-promoting effects, it can effectively irritate the digestive system and mucous membranes. The same substance can work in two ways – positive and negative, depending only on the size of the dose. Everything with limit!

People who do not accept spicy dishes, and at the same time would like to use the properties of chili, for example in colds, can drink drops of chili sauce dissolved in water every day.

There are also some popular reviews for chili, but not all are true. So what is the truth and what is the myth?

MYTHS sharp dishes contribute to the formation of ulcers. This is probably one of the most popular reviews about chili. It turns out, however, that healthy people who do not suffer from any gastrointestinal problems have nothing to fear. No studies have shown that a diet rich in spicy foods contributed to any diseases. Of course, common sense and observing your body are important – some people may be too sensitive to the acute action of capsaicin. The fact is, however, that the popular claim about the negative effect of chili peppers on the digestive organs has been in ruins – at present, they are actually given the opposite, protective action!

TRUE chili helps you get rid of extra pounds. There is no doubt that chili dishes improve metabolism and accelerate the burning of calories.

TRUTH eating large amounts of chilli can result in painful bowel movements. For this reason, people who suffer from hemorrhoids should very carefully approach this spice and consume it

in moderate amounts.

Chili is one of the most controversial spices. She is loved by some, she is hated by others, she is not indifferent to anyone. It is worth to include it in your diet, although the amount of consumed hot dishes should be controlled by us – it is not worth falling into extremes. This pepper, besides beneficial capsaicin, is mainly rich

with vitamin C and B vitamins, as well as lots of minerals. In healthy, reasonable quantities can act in our body as the best antioxidant.


Coenzyme Q10

Coenzyme Q10 is an organic chemical compound produced by almost all cells of the body. Its antioxidant properties have caused that many manufacturers of supplements present coenzyme Q10 as an elixir of youth, which inhibits the aging process and prevents the development of civilization diseases. Is this really the case, you will learn from the following article.

1. What is Coenzyme Q10?
2. Coenzyme Q10 – properties
3. Coenzyme Q10 – application
4. Coenzyme Q10 – shortages
5. Coenzyme Q10 – sources
6. Is it worth to supplement Coenzyme Q10?

1. What is Coenzyme Q10?
Coenzyme Q10 (abbreviated CoQ10) is a fat-soluble chemical compound from the quinone group. Vitamin K belongs to the same group of compounds. Other names of coenzyme Q10 are ubiquinone and vitamin Q10. Coenzyme Q10 is synthesized in the body and has mainly functions related to cellular respiration. Its highest concentration occurs in metabolically active organs like the heart, liver, pancreas and kidneys, and the lowest in the lungs.

The name Q10 refers to the chemical group to which it belongs, quinones in English are quinone hence Q. In contrast, 10 means ten isoprene groups under construction of this compound.

2. Coenzyme Q10 – properties
Coenzyme Q10 plays an important role in the process of cellular respiration, which takes place in the energy centers of the cell – mitochondria. Coenzyme Q10 is a cofactor in the electron transport process in mitochondrial membranes, which makes it possible to convert carbohydrates and fatty acids into adenosine 5-triphosphate (ATP). ATP is a type of cellular battery that is constantly charged during cellular respiration. The energy stored in ATP is indispensable in virtually any process taking place in the cells.

Coenzyme Q10 is also a very efficient cellular antioxidant.

The functions of Coenzyme Q10 as an antioxidant are based on

– preventing the oxidation of lipids and proteins in the cell, including so-called bad LDL cholesterol;

– preventing the introduction of mutations into DNA and the formation of tumors;

– regeneration of other cellular antioxidants, which additionally strengthens the antioxidant systems.

Due to this coenzyme Q10 is so important in the protection of cells against aging and development of civilization diseases. Coenzyme Q10 is present in the cell in two forms – oxidized (ubiquinone) and reduced (ubiquinol and hydroquinone). It is in the reduced form of coenzyme Q10 that it works more effectively, which is why it most commonly occurs in the body in this form.

The key to understanding the antioxidant properties of Q10 coenzyme, but also other antioxidants, is to explain what oxidative stress is and why it is harmful to the body.

Oxidative stress is an imbalance between the amount of free radicals produced in the cell and the availability of antioxidants. Free radicals are very chemically reactive molecules that can damage cellular structures by oxidation. Reactivity of free radicals results from the lack of electron on the last molecular orbital. As a result, free radicals try to make up for it, take it away from other molecules, eg proteins or fats in the cell. The result is their oxidation. The formation of one free radical leads to subsequent formation, which initiates a harmful chain reaction. Free radicals may arise as a result of cell metabolism, but their production intensifies with age and by a number of factors such as abnormal lifestyle or chronic diseases.

Toxicity of free radicals is neutralized by antioxidant compounds like coenzyme Q10, but also vitamins C and E. When antioxidants give up the electron to the free radical, they do not become free radicals themselves, therefore they interrupt the harmful chain reaction caused by free radicals. A deficiency of these substances in the body intensifies oxidative stress. Therefore, coenzyme Q10 is so important in protecting cells against accelerated aging and the development of lifestyle diseases.

Another important function of coenzyme Q10 is its ability to regenerate other antioxidants, such as vitamin E. When antioxidants give up the electron to a free radical, they need to be regenerated because they can not continue to perform their functions. In this case, coenzyme Q10 acts as a regenerating compound. The amount of coenzyme Q10 in cell membranes is 3 to 30 times greater than in vitamin E, which further underlines its role in the cell.

The antioxidant effect can also protect against cardiovascular diseases. Coenzyme Q10 prevents the oxidation of harmful LDL cholesterol molecules, which in oxidized form (oxLDL) has radiosensitive properties.

3. Coenzyme Q10 – application
Coenzyme Q10 was first isolated in 1957 by Crane from cow’s heart mitochondria. A few years later, coenzyme Q10 aroused interest in the scientific world, because it was observed that patients with tumors have decreased blood levels. It was found that coenzyme Q10 may have an indirect influence on the development of cancer cells, which is one of the protective elements of the immune system. Substances analogous to coenzyme Q10 inhibit the growth of tumor cells in cell lines and in laboratory animals. Concentration of coenzyme Q10 in the blood may also be related to the prognosis of some cancers.

Research results are promising, where it has been proven that coenzyme Q10 shows protective properties in patients with tumors treated with cytostatic drug doxorubicin. The drug is characterized by high cardiotoxicity, and studies have shown that supplementation with coenzyme Q10 may reduce it.

Other areas that hope for coenzyme Q10 are dermatology and cosmetology. The use of coenzyme Q10 in cosmetics results from its beneficial effects on the skin. Oxidative stress, which can be exacerbated in keratinocytes, eg in a relationship with inappropriate lifestyle and exposure to UV radiation, can be compensated by supplementation with coenzyme Q10 or the use of cosmetics with its content.

4. Coenzyme Q10 – shortages
Factors that reduce the amount of coenzyme Q10 in the body are:
– genetic mutations;
– age;
– diseases, e.g. cancers;
– some medicines, eg statins, blood glucose lowering drugs (glibenclamide, tolazamide);
– chronic psychological stress;
– drugs;
– incorrect diet.

The level of coenzyme Q10 in tissues decreases with age, because its internal production is less efficient and at the same time its consumption increases. This is due to the fact that with increasing age, the level of oxidative stress increases. In addition, factors such as incorrect diet and smoking may reduce its availability.

Synthesis of coenzyme Q10 in the cell is a complicated process that requires the participation of various vitamins – C, B2, B5, B6, B9, B12, therefore vitamin deficiencies may also reduce the concentration of coenzyme Q10.

Mewalonian is one of the most important precursors for the synthesis of coenzyme Q10. Mevalonate is also a precursor to cholesterol synthesis, so drugs such as statins reduce its availability in the body. Due to this, statin supplementation may be considered in people using statins.

Congenital deficiency of coenzyme Q10 is a genetic disease. The cause of the disease are mutations of genes coding for coenzyme Q10 – genes from the COQ group. Most often, mutations appear in the genes COQ2, COQ4, COQ6, COQ8A and COQ8B. It is an extremely rare disease and occurs in less than 1 person in 100,000. The first symptoms of the disease appear during infancy and include serious dysfunctions of many organs.

5. Coenzyme Q10 – sources
The content of coenzyme Q10 in the body is estimated at about 2 grams, of which 0.5 grams must be exchanged daily either by internal synthesis or delivered with food.

The richest in coenzyme Q10 are meat and fish, because these products contain cells with a large amount of mitochondria, as well as fat. Coenzyme Q10 is well soluble in fats. In products of plant origin, coenzyme Q10 is found in significant quantities in oils from the legume and brassicaceae family. Nuts also have a moderate amount of coenzyme Q10. The content of coenzyme Q10 in food products may vary depending on cultivation methods and latitude, especially in plant products.

The content of coenzyme Q10 in the diet of people living in developed countries is from 3 to 6 mg a day and comes mainly from meat products. Such supply is not enough to compensate for the decreasing Q10 coenzyme synthesis with age. In addition, products rich in coenzyme Q10 like meat and offal should not be consumed in large quantities.

Table 1. Coenzyme Q10 content in selected food products

Source Pravst I. et al., Critical Reviews in Food Science and Nutrition 2010.

With the emergence of the idea of ​​functional food, the implementation of methods leading to the enrichment of various products in coenzyme Q10 has begun. However, due to the chemical properties of the coenzyme Q10, this is not easy.

Such strategies include
– adding coenzyme Q10 to food during its production
– enrichment of animal feed with coenzyme Q10
– the use of genetically modified plants that would contain large amounts of coenzyme Q10.

6. Is it worth to supplement Coenzyme Q10?
As long as the synthesis of coenzyme Q10 is normal in the body, food sources are not important. However, when the body ages or the factors that reduce its synthesis, the supply of coenzyme Q10 from external sources becomes important.

The amount of coenzyme Q10 delivered with food is not enough to raise its level in the blood, therefore, for this purpose, supplementation is recommended at a dose of 100 mg / day. Studies show that this supplementation can raise the level of coenzyme Q10 in the blood by about 2 g / mL or more.
Coenzyme Q10 is a widely used in the world dietary supplement and at the same time very safe. This has been confirmed in many controlled clinical trials.

It has been observed that a dose of 100 mg / day or more may cause insomnia, and a dose of 300 mg / day taken over a long period of time may increase liver enzymes, but without signs of damage.

Beneficial effects of coenzyme Q10 supplementation have been observed in some diseases such as cardiovascular and neurodegenerative diseases, diabetes or metabolic syndrome.

It should be borne in mind that supplementation with coenzyme Q10 may reduce the response to anticoagulants, eg warfarin, and reduce the need for insulin in diabetics.

Lesser GJ et al., A randomized, double-blind, placebo-controlled study of oral coenzyme Q10 to relieve self-reported treatment-related fatigue in newly diagnosed patients with breast cancer, “The Journal of Supportive Oncology 2013, 11 (1) , 31-42.
Pravst I. et al., Coenzyme Q10 in Food and Nutrition 2010, 50 (4), 269-80.
Jolliet P. et al., Plasma coenzyme Q10 concentrations in breast cancer prognosis and therapeutic consequences, International Journal of Clinical Pharmacology and Therapeutics 1998, 36 (9), 506-509.
National Cancer Institutes website (NIH) Coenzyme Q10 (PDQ®) -Health Professional Version, https // / about-cancer / treatment / cam / hp / coenzyme-q10-pdq (24/11/2017).
National Cancer Institutes website (NIH) Genetic Home Reference, Primary coenzyme Q10 deficiency, https // / condition / primary-coenzyme-q10-deficiency # diagnosis (24/11/2017).
Overvad K. et al., Coenzyme Q10 in health and disease, European Journal of Clinical Nutrition 1999, 53 (10), 764-770.
Pepping J., Coenzyme Q10, American Journal of Health-System Pharmacy 1999, 56 (6), 519-521.
Kaikkonen J. et al., Determinants of plasma coenzyme Q10 in humans, FEBS Letters 1999, 443 (2), 163-166.
Hathcock JN and Shao A., Risk assessment for coenzyme Q10 (Ubiquinone), Regulatory Toxicology and Pharmacology 2006, 45 (3), 282-288.
Bonakdar, RA, Guarneri E., Coenzyme Q10, Am. Fam. Phys 2005, 72, 1065-1070.
Hoppe U. et al., Coenzyme Q10, and cutaneous antioxidant and energizer, BioFactors 1999, 9, 371-378.

Digestive System Healthcare


Quinoa is another product that over time can become a regular visitor on Polish tables. Thanks to its numerous pro-health properties and high popularity, this exotic food product is slowly becoming an increasingly available product. If you want to find out if it is really worth taking a look at someone, check out the article below!

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What is quinoa?


Quinoa, also known as Peruvian rice or quinoa, is a plant known as pseudozhoża. This means that it produces starch-rich seeds, which, however, are not included in cereals. The origin of this plant is attributed to the areas of South America, where it is very often called the mother of cereals, sacred grain of the Incas or golden grain. This product is used in the culinary art, where it is used as an addition to main dishes, soups or salads. Quite often, quinoa is also used to make desserts.

Quinoa – properties

Quinoa, like soy or nuts, is one of the few products in which proteins of vegetable origin are considered to be of full value. The rationale is the presence of all exogenous amino acids that are not capable of self-synthesis in the human body. It is also worth paying attention to the fact that due to the high content of the protein, the quinoa is a very good alternative for people who avoid meat.

Another and equally important aspect regarding the properties of quinoa is the high content of unsaturated fats. I am talking primarily about linoleic, linolenic and oleic acids. As it is well known, these compounds are conducive to maintaining the proper lipid profile of our body. This means that quinoa is a very good product in the case of excessive cholesterol or as an element of atherosclerosis prevention.

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Peruvian rice is also used in diseases related to nutrition. Quinoa is a gluten-free product, so it can be successfully used by people suffering from celiac disease. It is also worth mentioning that quinoa has a low glycemic index, which is 35. Such a small result confirms the justification for the use of this product in the diet of people struggling with diabetes. In the case of this group of people, it should be added that the quinoa is a good source of fiber.

Nutritional value of quinoa

Using the USDA data (National Nutrient Database for Standard Reference), below we present the nutritional value of quinoa in 100 grams of product
Energy value – 120 kcal,
Total protein – 4.40 g,
Fat – 1.92 g,
Carbohydrates – 21.30 g (including simple sugars 0.87 g),
Fiber – 2.8 g.

thiamine – 0.107 mg,
riboflavin – 0.110 mg,
niacin – 0.412 mg,
vitamin B6 – 0,123 mg,
folic acid – 42 μg,
vitamin A – 5 IU,
vitamin E – 0.63 mg.

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calcium – 17 mg,
iron – 1.49 mg,
magnesium – 64 mg,
phosphorus – 152 mg,
potassium – 172 mg,
sodium – 7 mg,
zinc – 1.09 mg.

How to cook it?

The method of preparing a quadruple is extremely simple. The product is made by cooking, but before we get to it, Peruvian rice should be well rinsed in running water. Next, boil the cabbage into boiling water, which we cook under cover in the range of 10 to 15 minutes. Quinoa should be boiled in a ratio of 12, that is, for two glasses of water, one glass of a quota.

Where to buy it?
Calm all the frightened by the fact that quinoa is only available in South America. Nowadays, when online sales are very developed, access to the product is trouble-free. In the network there is a mass of health food stores or an ecological assortment that in their offer definitely have a quinoa. As for prices, they look different. It is conditioned by many factors – the producer’s brand, the basis weight of the product or the very place of production of this article.

Healthcare Strengthen immunity


Let food be a medicine and medicine be a food – said the father of medicine Hippocrates, who used garlic as a medicine for many diseases. In folk medicine, this vegetable fulfilled the role of a natural antibiotic and helped to fight all infections. Grandmothers prepared tasty toasts rubbed with fresh garlic or less tasty, but incredibly effective milk with garlic and honey. In many homes, garlic is still used as a first aid when the immune system is weakened. To help our health, add a clove of garlic to the dishes every day. To eliminate the unpleasant odor after eating garlic, eat parsley.

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In garlic, we can find, among others sulfur compounds, enzymes, amino acids or minerals. The specific taste and smell of garlic is given by sulfur-containing compounds. Among them, we distinguish allicin, a substance that is a biologically active component of garlic and has a number of antibacterial and antifungal properties. Allicin is produced only after chopping or crushing garlic cloves.

The raw health benefits of the body are the greatest health benefits for our body. However, due to its characteristic taste and smell, garlic in this form may be reluctantly eaten by us. Therefore, it is worth combining garlic with other products, eg with mint, parsley, thyme, which will neutralize the unpleasant odor.

In order to increase the health properties of garlic in cooked dishes, it should be left to it for a moment after being crushed or sprinkled with a bit of lemon juice.

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These effects significantly increase the activity of the allinase enzyme, which converts the inactive allin to allicin. Instead of frying the garlic at the beginning of the preparation of the food, it is better to press it through the press at the end of cooking or eat raw.

Combat the infection!

Garlic due to its composition is often referred to as a natural antibiotic. Many studies emphasize the beneficial effect of garlic on the body’s defenses. Garlic strengthens and regulates cellular reactions of the immune system, thanks to which we can reduce the risk of influenza or other infections. However, when we get sick, garlic will help us reduce the time of occurrence of nagging symptoms thanks to strong antibacterial action.

As already mentioned before, garlic extracts containing allicin in their composition have antifungal activity. In many studies it was found that garlic inhibits the growth of fungi, bacteria and parasites.

Thanks to these properties, it could be used in lung diseases or gastrointestinal infections.

It should also be noted that garlic has strong antioxidant properties by affecting the enzymes dependent on S-glutathione transferase. Such properties are important in the fight against cancer.

It is worth knowing, however, that garlic can interact with other drugs. Therefore, remember not to take garlic simultaneously with antiviral or antipyretic drugs, because we can increase the risk of liver damage.

Garlic against obesity and heart attacks
Recent research indicates that the sulfur substances contained in garlic, which have anti-inflammatory properties, can effectively protect against the formation of fat cells – adipocytes. Currently, obesity is perceived as a disease with chronic inflammation leading to many complications, including atherosclerosis. This is because fat tissue produces a lot of hormones and inflammatory agents, it is not just an energy store, as it was once thought. Sulfur compounds also act as antioxidants, reduce the oxidative stress caused by free radicals.

The beneficial effects of garlic, or more precisely allicin, can be seen in the case of cardiovascular disease. Garlic can prevent atherosclerosis, thrombosis and arterial hypertension. It helps to lower LDL and triglycerides. Contained in garlic substance – ajoen – is a natural anticoagulant, reduces the risk of heart attack and stroke.

Something for athletes
Garlic was one of the first performance-enhancing substances used by Olympic athletes in ancient Greece. It works by improving oxygen transport in the body by affecting iron metabolism. Iron is necessary for the formation of red hemoglobin in the blood cells, which has the ability to combine with oxygen. Research indicates that garlic can also reduce fatigue after exercise and lower the peak heart rate.

Odorless Garlic

Cancer drug?
The compounds contained in garlic have strong anti-cancer properties. They help fight free radicals that contribute to cell damage and their mutation into cancer cells. It has also been proven to influence the activation of a molecule that protects against cancer. Garlic thanks to bactericidal properties helps in the fight against the bacterium Helicobacter pylori, which is responsible for the formation of inflammation, ulceration and consequent stomach cancer. It also protects against the harmful effects of heavy metals, which are also potentially carcinogenic.


Free radicals

Excess free radicals in the body are the main cause of aging of the body. However, we have many products at hand that fight these harmful atoms. They are strictly classified by the ORAC scale. What food is worth reaching for?

What are free radicals?
Free radicals are found in every body. Their harmful effects are balanced by antioxidants. The most important thing is that the right proportions be maintained between them.

Green Tea EGCG

Free oxygen radicals function in the body as independent atoms, ions or molecules that have a single, unpaired electron on the outer orbit, which makes them highly reactive. By attaching an electron, they cause the oxidation of each molecule or atom with which they will react. Their purpose is compounds such as nucleic acids, proteins, unsaturated fatty acids, polysaccharides and lipids (e.g., cholesterol). The radicals are needed for man, but only in a small amount. Inappropriate food and abnormal lifestyle result in excessive storage. This leads not only to premature skin aging, but also to serious diseases, including atherosclerosis and cancer

What is ORAC?
ORAC from English means the ability to absorb reactive oxygen by antioxidants. In nature, there are products that naturally help the body cope with excess free radicals. They slow down the aging process and prevent a series of diseases caused by the oxidation of molecules. Thanks to the ORAC-FL measurement method, it is possible to determine which products have the best ability to absorb oxidants.

Capsaicin & Ginger

ORAC scale
Using the ORAC-FL measurement method, scientists evaluated products often used in the kitchen in terms of antioxidant content. The amount of antioxidants is expressed in micromoles per 100 g of a given product or 1 dm3 of the tested solution. Cinnamon occupies a high position in a given classification. This spicy spice can contain up to 267.536 μmol of antioxidants. Similar amounts of antioxidants include spices and herbs such as cloves, turmeric, dried oregano, thyme, parsley. A little lower on this list are acai berries, cocoa and cumin. The content of antioxidants does not exceed 200 μmol in 100 grams.

Other popular products containing high concentrations of antioxidants include black aronia, wild rose, oranges, tangerines, walnuts, beans, blueberries, cranberries, dried plums, raspberries, dried peaches, cherries, raisins, red cabbage and spinach.

Liposomal Vitamin C 1000

Suggested dishes using the ORAC scale
When preparing meals at home, it is worth using the knowledge that science provides. First of all, it is recommended to add herbs to the dishes, including turmeric, cumin and cinnamon. You can also try to prepare dishes based on ORAC products that are valuable on the ORAC scale. The salad we propose is based on foods rich in antioxidants.

You will need to prepare a portion for one person

– fresh spinach 25 g (handful),

– 1/4 of the head of the average red cabbage,

– raisins 8 g (teaspoon),

– walnuts 15 g (spoon),

– dried cranberry 12 g (spoon),

– natural yogurt 50 g (2 tablespoons),

– mustard 10 g (teaspoon),

– a pinch of salt, turmeric and freshly ground pepper.

Cabbage leaves should be cut into small strips, and then added to them spinach (baby variety does not require cutting into smaller parts), dried fruits and nuts. In a separate glass, prepare the sauce – add yogurt, a pinch of turmeric, salt and pepper to the yogurt. Mix thoroughly and combine with the rest of the ingredients.

Nutritional value

Carbohydrates 26.7 g

Protein 9.1 g

Fats 10.9 g

The energy value of 255 kcal


When preparing meals, it is worth remembering that the thermal treatment reduces the amount of antioxidants in products, hence, if possible, the products containing them are best eaten raw.


Nuts – natural source of oils

You do not need to talk much about why you should eat nuts. They are a rich source of oils, vitamins, minerals and protein. Together with vegetables, fruits and seeds should be included in our daily diet. It’s hard to choose the ones that are the best, the varieties of nuts are many, and including each of them in your menu brings many benefits.

1. Walnuts
2. Almonds
3. Hazelnuts
4. Cashews
5. Brazil nuts
6. Pistachio
7. Coconuts
8. Peanuts
9. Summary

1. Walnuts

On the basis of many studies, it can be concluded that walnuts on the background of other nuts are characterized by the highest content of polyunsaturated fatty acids. It is not without reason that the walnut looks like a brain. One of the advantages of nuts is their beneficial effect on the functioning of this body. In addition, the high omega-3 content promotes the prevention of, among others, cardiovascular diseases and inflammatory diseases.

Consuming nuts allows you to deliver large amounts of vitamin B1, which improves the metabolism of carbohydrates, as well as vitamin B6, necessary for the synthesis of proteins and folic acid. That is why they are especially recommended for pregnant women. According to the researchers, consumption of walnuts in the amount of 30-40 g / day may improve the functioning of our body, so it is worth to include nuts in our daily menu.

Nutritionally, walnuts are a source of vitamin E, manganese, phosphorus, magnesium, calcium and potassium. They soothe the nervous system and concentration, have strong antioxidant properties, alleviate menstrual discomfort, improve muscle excitability, condition of the bones, as well as libido. The nuts also contain a large amount of the amino acid L-arginine, which is used to synthesize nitric oxide in the blood vessels and is responsible for their extension.

2. Almonds

They should be in our daily diet, because of all the nuts contain the most vitamin E, which is a powerful antioxidant that protects cells against aging and the influence of cancer factors. The vitamin B2 contained in them affects carbohydrate metabolism, that is why almonds can be a good source of energy for athletes.

100 g of almonds provide approx. 21 g of vegetable protein. In addition, almonds are full of other nutrients such as manganese, magnesium, potassium, calcium, iron, zinc, phosphorus and copper. Copper is essential in the synthesis of hemoglobin, it is also a component of many proteins and enzymes responsible for cellular respiration. Almonds contain a large amount of an amino acid called histidine, the increased supply of which is essential for children – almond milk will be a good alternative to cow’s milk.

3. Hazelnuts

They are a valuable source of, above all, potassium, phosphorus, calcium and magnesium. Immediately after almonds hazelnuts are the best source of vitamin E. High content of monounsaturated fatty acids in them has a positive effect on lowering the LDL cholesterol fraction (so-called bad cholesterol) and raising the HDL fraction, so-called good cholesterol. It is also worth mentioning that hazelnuts are rich in quercetin – a flavonoid that helps, among others, in the fight against heart disease, diabetes, viral infections or sight problems.

4. Cashews

Of all nuts, they contain the least fat, thanks to which they are less caloric, which is important especially for people using low-energy diets. Their presence in our diet will ensure the supply of such ingredients as potassium, phosphorus, magnesium, sodium, calcium, iron or zinc. Cashews are widely used, including they are a very important component of people who have turned to veganism. They are a substitute for dairy products (they are a component of vegan cheese), thanks to which they will be perfect when preparing a vegan cheesecake.

5. Brazil nuts

They are rich in selenium – an element with antioxidant properties that fight free radicals. Research is being conducted to use it in the treatment of cancer treatment. The selenium content in 100 g of Brazil nuts is estimated at around 50 μg. Therefore, the consumption of one nut per day will cover the daily demand for this element! In addition, the consumption of Brazil nuts increases the body’s share of ingredients such as magnesium, copper, B vitamins, zinc, calcium, potassium, iron and phosphorus. Brazil nuts are also credited with beneficial effects on the heart and immunity. They also help control diabetes.

6. Pistachio

They contain a large amount of protein (about 20 g per 100 g of product). They are the only ones that contain carotenoids – lutein and zeaxanthin, which have a positive effect on the eyesight. They contain the most potassium of all nuts, therefore (of course unsalted) their consumption is recommended for people suffering from hypertension. They are rich in vitamins B1, B6 and vitamin K, which affects blood clotting.

Among other ingredients that can be found in pistachios, potassium, phosphorus, iron, zinc, copper, manganese, vitamin C and E are exchanged. Pistachios are an ideal snack for people who are at risk of developing, among others for diabetes, metabolic syndrome or heart disease.

7. Coconuts

The pulp contained in them is rich in saturated fats. Animal fat is different in that it contains medium-chain fatty acids and virtually no cholesterol. The lauric acid contained in the coconut has strong antiviral, antifungal and antibacterial properties. They are also easier to digest and provide a quick source of energy. Coconut also contains pregnenolone – a substance that is a powerful antioxidant. It is difficult to find a fresh coconut in Poland, but you can use equally valuable ingredients – milk, shavings, oil or dried petals.

8. Peanuts

Peanuts (peanut) among all nuts contain the largest amount of protein (25.8 g per 100 g of product). Therefore, it is not without reason that they are included in the legume seed family.

In their composition is also the most vitamin B3, which takes part in the metabolism of carbohydrates and positively affects the condition of the skin.

In addition, peanuts are a valuable source of fiber, fat (mono- and polyunsaturated fatty acids) of potassium, calcium, magnesium, zinc, vitamin E or folic acid. It has also been shown that the consumption of peanuts has a beneficial effect in cases of weight control, prevention of Alzheimer’s disease and heart disease, as well as inhibition of cancer cells development.

9. Summary

This is not all kinds of nuts, of course, but the tastiest, most valuable and easily available ones. They can be eaten raw,

in the form of peanut butter, you can also prepare milk from them. Although the tastiest are roasted, in this form you can eat them from time to time, because the heat treatment negatively affects the fats contained in them, and yet we want to draw from them the best!


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Sikora E., Liszka P., Nutrients and non-nutrients in raw and processed peanuts (Arachis hypogea), Bromatologia and Toxicology Chemistry 2011, 44 (4), 1047-1053.

Marciniak-Łukasiak K., The role and importance of omega-3 fatty acids, FOOD. Science. Technology. Quality 2011, 6 (79), 24-35.

Mikołajczak N., Mineral components in nuts found in student mixtures = Minerals in nuts which are components of Trail Mix, Journal of Education, Health and Sport 2016, 6 (9), 832-840.

Majewska K. et al., Selected Physical Properties of Mature Walnut Fruits, Acta Agrophysica 2003, 2 (3), 597-609.

Borecka W. et al., Walnut (Juglans regia L.) – a natural source of health-promoting food ingredients, Science. Nature. Technologies 2013, 7 (2), 1-7.
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