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.

Digestive System Healthcare

Vegan pyramid of proper nutrition

The vegan diet is currently a very popular nutritional trend. It is a very restrictive version of a vegetarian diet, which consists of eliminating from the menu the meat, fish, eggs, milk and its products, and even honey, which is a product of bees. So how does a vegan pyramid of proper nutrition look like? Is there any risk of deficiency when using this diet? We will also present a few recipes for vegan milk, a drink that is a vegan substitute for standard cow’s milk.

What is veganism?
Veganism is a lifestyle that mainly involves the use of a radical variety of vegetarian diet, that is, which is based on vegetable products. Unlike vegetarianism, veganism completely excludes from the menu not only meat but also milk, cheese, eggs, and honey. However, veganism is not only the use of a meatless diet but also the elimination of animal products from all other aspects of life.

Vegan pyramid of proper nutrition
Despite the exclusion of all animal products from the vegan diet, it is considered a very varied way of feeding. The vegan pyramid indeed deviates from the pyramid of healthy nutrition and physical activity, which is in force in Poland but combines the emphasis on the recommended high consumption of vegetable products.

At the base of the vegan food, the pyramid is, of course, vegetables and fruits. It is recommended to eat mainly raw, as least processed vegetables and fruits. It is also worth paying attention to the fact that they are colored – orange, yellow, green or blue. Then they provide our body with various vitamins and minerals. In the vegan diet, the ratio of fruit to vegetables should be 1 4.

At the next level of the pyramid, there are cereal products, which are a very good source of dietary fiber, iron, magnesium, zinc and B vitamins. Of course, it is best to choose whole grain products, such as whole-grain sourdough bread, oatmeal, buckwheat, millet, all kinds of groats, brown rice, wholemeal pasta. At the next level of the vegan pyramid, instead of dairy, there are vegetable drinks, preferably enriched with vitamin B12, iron, and omega-3 acids. You can prepare them, for example, from soybeans, nuts, coconuts or cereals.

The source of protein in the vegan diet are legume seeds. It should be included in the menu every day to avoid possible protein deficiencies. Legumes are worth eating with the addition of raw vegetables, which are a source of vitamin C. At the penultimate level of the pyramid, there are omega-3 acids. Due to the lack of fish in the vegan diet, it is worth to bet on plant sources of fatty acids, e.g. rapeseed oil, linseed oil, olive oil, linseed, chia seeds or nuts, mainly Italian ones.

At the very top of the vegan food, the pyramid is sugar. He is indeed vegan, therefore the temptation to limit it is large. This does not mean, of course, that it is recommended to eat it. Both those who come to life in the standard Pyramid of healthy nutrition and physical activity, as well as those who are on a vegan diet, should limit to a minimum the consumption of simple sugars, highly processed, fried and fatty foods.

In addition to the above-mentioned permitted products in the vegan diet, hydration is equally important. It is worth consuming water in the amount of about 1.5-2 l / day. Also, you can include all vegan drinks in the diet, such as coffee, tea, natural fruit and vegetable juices.

Some useful tips before starting a vegan diet
If we are considering the transition to veganism, it is worth doing it gradually, systematically, never from day today. It is necessary to eliminate meat, fish, eggs and dairy products from our daily menu, however, each of these products must be eliminated one by one, eg every two weeks we exclude one group of products from the diet. It is also worth learning to replace traditional culinary techniques, such as frying, their healthier counterparts, such as steaming and baking. Thanks to this, the vegan diet will contain more nutrients contained mainly in vegetables and fruits.

Risk of shortages in the vegan diet
Undoubtedly, a diet based on plant-derived products is helpful in the prevention of many diseases and achieving a slim figure. However, to achieve satisfactory results, the vegan diet must be properly balanced. Unfortunately, when eating a vegan diet, the occurrence of nutritional deficiencies is highly likely.

The most common shortages concern:
– proteins – to avoid its deficit, one should consume green leafy vegetables, legume seeds, nuts, seeds, tofu, quinoa and vegetable drinks;

– calcium – to minimize the risk of deficiency of this mineral it is worth to diet full of green leafy vegetables, broccoli, almonds, dried apricots, hazelnuts, tofu, sesame, amaranth, quinoa, and enriched plant drinks;

– iron – to minimize the risk of shortage, one should consume legume seeds, nuts, cereal, green leafy vegetables, beets and beetroot leaven, seeds and parsley;

– omega-3 fatty acids – mainly due to the non-use of marine fish, it is worthwhile that the vegan diet abounds in products such as rapeseed oil, linseed oil, olive oil, hemp seeds, nuts or seaweed.

Digestive System

Gluten free life

Fashion for a gluten-free diet is still going on. Gluten-free products can be found in virtually any grocery store, and their quantity is still increasing. Used to reduce weight, improve well-being and overall health. What is it about? Does it help and can everyone use it?

Gluten-free diet – what is it about?
The gluten-free diet consists of the elimination of gluten, which is a mixture of vegetable proteins contained in cereal products such as wheat (including spelled), rye, barley, and oats. Oat remains an issue because the protein contained therein does not trigger an immune reaction typical of celiac disease. However, Polish oat is heavily contaminated with other cereals, therefore it is necessary to eliminate it from the diet.

Despite restrictions, a gluten-free diet should provide adequate amounts of energy and nutrients that are necessary for the proper functioning of the body. People suffering from celiac disease – apart from eliminating gluten from everyday nutrition – are subject to the same recommendations and nutritional standards as healthy people. Therefore, the gluten-free diet should follow the principles of the Pyramid of Healthy Nutrition and Physical Activity developed by the Institute of Food and Nutrition.

The daily menu must, therefore, include products from each floor. Cereal products should be replaced with gluten-free cereals, such as rice, millet, buckwheat, and pseudo-cereals, such as teff, amaranth, quinoa. It is advisable to enrich the diet with Spanish sage or linseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame seeds and poppy seeds. These products provide B vitamins, iron, vitamin E and essential fatty acids. Also, the diet should contain products rich in wholesome protein – lean meats, fish, eggs and milk, and its products. Allergy to gluten is very often associated with lactose intolerance (milk sugar). In this situation, to provide the right amount of calcium, you should consume enriched vegetable milk or take this element in the form of a dietary supplement.

Gluten-free diet – for whom?
A gluten-free diet is only for people with celiac disease or gluten intolerance. In these people, gluten causes the disappearance of the intestinal villi. This leads to a reduction in the surface area of ​​absorption of nutrients in the small intestine, and after a long time to its significant impairment. As a consequence, there are clinical symptoms on the part of the digestive tract and other organs. Typical gastrointestinal symptoms include chronic diarrhea, constipation and bloating, anorexia, abdominal pain, weight loss. The implementation of a gluten-free diet for these people is essential. It aims to reduce the inflammatory process and rebuild intestinal villi, which improves the absorption of nutrients.

Some authors believe that people are not adapted to eat grains. They argue that digestive enzymes contained in the human digestive tract can not completely break down gluten. As a result, peptides (incompletely decomposed protein molecules) reach the bloodstream, which is very similar to human tissues. The immune system is confused and can start attacking its cells, leading to the development of a variety of autoimmune diseases. However, healthy people who tolerate gluten products well should not exclude them from the diet.

Each elimination entails the risk of nutrient deficiencies. The non-consumption of cereal products, i.e. wheat, rye, barley, oats, may lead to a lack of diet, e.g. fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber. Also, it can contribute to the development of type 2 diabetes, certain types of cancer and heart attack. Also, people on a gluten-free diet have a deterioration in the composition of the intestinal microflora and lipid profile.

Gluten-free diet – what to watch out for?
It may seem that a gluten-free diet is easy to use. In the end, almost every store has a shelf with gluten-free products. However, these are only appearances. Gluten-free products are most often highly processed and, consequently, poor in nutrients. Their composition is very long and contains chemical additives – artificial aromas, dyes, preservatives, emulsifiers, hardened fats, glucose-fructose syrup, modified starches, etc.

Products of non-gluten nature, e.g. millet, can also be dangerous and contain allergenic protein. It is related to the conditions of their production, which prevail in the food factory. Gluten is transferred in the form of dust. For example, if the production of millet groats takes place in the same hall as gluten crops, it may be infected. Most manufacturers protect themselves by providing information on the packaging that the product may contain gluten. Food products with such information on the label are plenty.

Gluten is widely used in processing because it gives the right and very desirable consistency of baked goods. Therefore, the gluten-free diet should pay particular attention to the composition of products. To make sure that the product does not contain gluten, it is best to reach for products that have the cross-out bar symbol on the label. The production of food with this sign is carefully separated, examined for the content of gluten proteins and closely monitored by special control units.

Gluten-free diet and slimming
A gluten-free diet is not a slimming diet. There is no scientific evidence to support the beneficial effect of gluten loss on body weight loss. Analyzing the composition of finished gluten-free products, one can notice significant amounts of fats (double the amount of saturated fatty acids) and sugar, which in turn may affect the delivery of more energy to the body. It is often noticed that gluten-free products are more caloric than their gluten-like counterparts.

The noticeable weight loss in some people using a gluten-free diet may result from the reduction of carbohydrates, especially cereal products with a high glycemic index such as white bread, fine-grained groats, semolina, couscous or white pasta. Weight loss may also occur as a result of eating fewer calories than the body’s needs, it is not dependent on the amount of gluten in the diet. Both white bread and brown rice provide kilocalories. Eating too much of one or the other product may increase weight.


Enjoy the bean while it is!

Broad bean nutritional value 

Do you know that wild beans grow in Africa? In Poland, broad bean appears at the beginning of summer and, like other legumes, it is a treasury of nutritional value. It contains a lot of protein, fiber and low in calories (100 g is just 66 kcal and about 6 g of fiber, which helps to protect the mucous membrane of the large intestine from toxic substances). It has also been shown to reduce blood cholesterol because it binds bile acids in the large intestine. 


Here you can find dietary fiber – CLICK 


Broad bean is rich in isoflavones and plant sterols. Isoflavones, such as genistein and daidzein, act protectively on the breasts, protecting them against cancer. Broad bean is characterized by a high concentration of an amino acid called levodopa (a precursor to dopamine), which acts as a neurotransmitter in the brain, but also raises testosterone levels and increases the synthesis of growth hormone. 

Delicious hummus from broad bean. Will you be tempted? 

Broad bean has a high nutritional value, it provides a lot of B vitamins 100 g fresh grain contains 423 micrograms or 106% of the daily requirement for folic acid. 

In the broad bean seeds we can also find vitamin B6 (pyridoxine), thiamine (vitamin B1), riboflavin and niacin. Most of these vitamins function as coenzymes in the reactions of the cell in the transformation of carbohydrates, proteins and fats into energy. 

What beans to buy? 

Very young broad beans, like sugar peas, can be eaten raw. Mostly sold beans are already shelled and stored in sealed plastic bags. It is not known if it is fresh and therefore it is best to buy it in pods. They should be intensely green, without discoloration and mold. 

How to store broad beans? 

Broad bean in the fridge retains its nutritional value for about a week. It can be eaten as a snack, it is also a great ingredient in salads. Unfortunately, it causes bloating and excessive fermentation in the gut. The way to eliminate excess gases is the addition of ginger, kelp or spice cumin, cumin or laurel leaf. 

How to cook broad beans? 

Bloating and gases are caused by oligosaccharides in grains, which unfortunately are not digested or broken down by intestinal bacteria. So to avoid stomach sensations, you can eat a glass of cooked beans (3 g oligosaccharides) at one time or cook the seeds properly. How to do it? 

You should pour the beans very hot water, leave for an hour, pour out the water and cook again in new water, salting at the end of cooking. Some recommend cooking it with the addition of fennel, especially if someone does not like the smell of boiling broad bean, but also lemon juice, sugar, herbs. So prepared it will work well in a salad with broad beans. If the broad bean is young (small, with a delicate, green skin), cook it for several minutes – preferably steamed. The older broad bean needs to be cooked for several dozen minutes to be soft (30-50 min.). It’s best to check every now and then, if it’s ready. 

Broad beans – who can hurt? 

Bean is not for people who suffer from gout (due to the presence of purines), tend to form oxalate stones in the kidneys and problems with the digestive tract. 

Broad beans may also occasionally cause serious allergic reactions, known as favism. Disease symptoms occur in people who have a mutation in the G6PD gene after exposure to various environmental factors, the most important of which are medicines, the intake of broad beans (Vicia faba) and contact with its pollen. 


You can read also: Dietary fiber and weight loss


Underestimated food products

Many food products, despite their unquestionable health benefits, relatively rarely appear in our diets.

Lack of aggressive marketing campaign, non-compliance with current trends, a little exotic or not very refined character cause that we pass indifferently in stores, focusing primarily on the breasts of chicken, broccoli and rice, salmon and olive oil. However, it is worth to verify your approach, thus diversifying your menu. 


Here you can find supplements supporting your diet – CLICK 


An important advantage of carrots, beets and parsley root is not only an affordable price.

These vegetables are an ideal proposition for winter days when the access of fresh vegetables is very limited. They can be easily incorporated into tasty casseroles or prepared using nutritious soups or delicious salads. At the same time, they are a rich source of fiber, vitamins (eg folic acid) and antioxidant compounds. Root vegetables can be an alternative to too often consumed broccoli, tomatoes, lettuce, etc. 

Especially in the diet of active people, sea fish are represented primarily by salmon and tuna.

Meanwhile, around the Christmas season, dishes with herring in the main role return to favor. It is worth thinking about including dishes from this fish also on other days, because it is an excellent source of omega-3 fatty acids that have a positive effect on the circulatory system, but also contains quite large amounts of vitamin B12, calcium, magnesium and, of course, wholesome protein. Herring is also a grateful starting product for preparing a variety of salads, besides it is extremely easily available


You can read also: Broccoli and cauliflower support the growth and regeneration of muscles


Antioxidants in food – natural protection

What are antioxidants? 

Antioxidants (or antioxidants) are designed to fight free oxygen radicals. Free radicals are a very active form of oxygen that often reacts with the cell’s DNA causing damage to it. As a result, the body is aging faster and is exposed to the development of civilization diseases, such as cancer, atherosclerosis or type II diabetes. 

Free radicals are created in food as a result of, for example, frying, smoking, long storage. They can also form in the human body under the influence of stress, smog or UV radiation. 


Here you can find antioxidants – CLICK


The strongest antioxidants are hidden in the human body and are some of them enzymes. However, in the modern world, internal protection is often not enough, so it is worth completing it by introducing sources of natural food antioxidants into the diet. 

Antioxidants in food 

Natural antioxidants for foods can be vitamins, minerals, dyes and other compounds found primarily in products of plant origin. Antioxidants fight excess free radicals, which is the cause of oxidative stress. This phenomenon is conducive to cancer, inflammation and aging. 

It has been proven that some antioxidants from foods (eg flavonoids) can inhibit the sticking of platelets, which leads to the formation of so-called atherosclerotic plaque. 

You can include natural antioxidants from food 

vitamin C (pepper, parsley, currant, citrus), 

Vitamin E (sunflower oil, pumpkin seeds, wheat germ), 

vitamin A (egg yolk, milk, tuna), 

selenium (Brazil nuts, legumes, herrings), 

manganese (bran, wheat germ, walnuts, dried plums). 

The strong antioxidants are also compounds that give intense color to vegetables and fruits. It is a form of protection against sun rays and insects. The dyes that are antioxidants include, among others 

polyphenols (including, above all, flavonoids – blueberry, blackcurrant, chokeberry, red wine), 

chlorophyll (green leafy vegetables), 

beta-carotene (apricots, carrots), 

lycopene (tomatoes, watermelon). 

Other compounds with antioxidant features are 

glutathione (avocado, asparagus, broccoli), 

catechins (green tea). 

If you want to increase the antioxidant capacity of your body, eat more vegetables and fruit. Take advantage of seasonal ones, but in the autumn and winter, frozen foods will perform equally well. Cooking slightly affects the content of antioxidants, and in some cases even improves their absorption. This happens with lycopene, which is better absorbed from tomato sauce than from raw tomatoes. Strong antioxidants are also found in legumes available throughout the year. 

Fresh herbs and spices

Not only that they smell insanely and create a taste of dishes, they are also a source of important antioxidants. According to the ORAC index, which assesses the antioxidant capacity of foods, the strongest natural antioxidants are fresh herbs and spices. 

Dietary supplements with antioxidants? 

It turns out that when antioxidants are isolated from food, they can lose their positive properties. Studies have shown that in some cases, antioxidants from dietary supplements can even work to the detriment of others. 

One of the famous studies showed that beta-carotene administered as a single compound instead of reducing the risk of cancer in smokers significantly increased it! 

Therefore, remember to focus primarily on natural sources of antioxidants! 

TOP 10 natural antioxidants 

See which products have the most natural antioxidants! 



Dried oregano 







Pecan nuts 


You can read also: Antioxidants and training adaptation


The best food for summer tomatoes

Specialists have long recommended the consumption of large amounts of fruit and vegetables as part of a healthy diet, because they are an excellent source of vitamins and minerals.

Recent studies suggest that an ordinary tomato has some additional advantage – a high content of a compound called lycopene, which reduces the risk of many types of chronic diseases, such as heart disease or certain types of cancer of the lung, breast, ovarian, intestinal or prostate cancer.

Lycopene belongs to the family of pigments called carotenoids, and it is to him that red fruits and vegetables, such as tomatoes, watermelon or red grapefruit, owe their color.

Check also:  Attention! These fruits are calorie bombs!


Did you know that … tomato consists of 85% water? It also provides an excellent source of vitamins A, C and E, potassium and fiber.

Of them all, tomatoes contain the most lycopene, which is a powerful antioxidant. Antioxidants are internal guards who protect cells from the action of free radicals – highly reactive oxidized molecules that destroy cell membranes and attack DNA. The damaging effects of free radicals are often considered to be the element causing heart disease, cancer and accelerated aging process.

The research shows that with the increase in the level of lycopene in the body, the level of oxidized compounds decreases. Unlike other fruits and vegetables, whose nutritional value decreases during cooking, the level of lycopene in tomatoes increases due to cooking, especially when a small amount of oil is added. In tomato, lycopene is attached to the membranes and hard to release.

During cooking, these bonds of the lycopene with the membranes are weakened and this is why boiled and processed tomatoes (eg in the form of juice, sauce or paste) have more lycopene than fresh tomatoes. This process of chemical conversion during cooking facilitates the absorption of the lycopene by the body. Many experts say that this is a partial explanation of the benefits of the Mediterranean diet, which usually contains large amounts of fruits and vegetables, especially tomatoes.

Read also: Mediterranean diet


Tomato comes from Central and South America. The Spaniards brought him to Europe in the 16th century, and from there gradually gained popularity throughout the Eastern Mediterranean region. Tomatoes are abundant throughout Europe at this time of year, so you should use and increase the intake of this natural, healthy food!


Healthy food

There is no doubt that the diet of the majority of the population is wrong.We make many mistakes through faulty habits, bad traditions and bad tastes.We have insufficient knowledge about rational nutrition.All these omissions and negligence lead us to the rapid growth of diseases such as diabetes, obesity, atherosclerosis, hypertension, and cancer.

All this is caused to a greater extent by improper nutrition.We consume too much animal fats, sugars and white bread.We abuse alcohol and other drugs that are poison for our body.Nobody is surprised by a few-year-old child who, after asking a question about a favorite dinner dish, replies that it is a hamburger and a cola.


Check also: What is healthy lifestyle?


Return to the original food standards

Is it possible to return to the original nutrition standards nowadays?Is it possible to make people eat whole-day bread, vegetables, fruits, milk and other natural and healthy food products?Poor eating habits resulting from the development of industry and chemistry are an additional factor that triggers disease processes.According to statistics, almost half of schoolchildren require medical care.This is worrying, especially since it is largely due to improper nutrition.

Healthy food

Satisfying your nutritional needs requires appropriate knowledge and skills on our part.It is not easy to determine the correct food ration, arrange the appropriate product structure.This should be done in such a way that they contain in the right proportions the necessarynutrients, such as proteins, carbohydrates, vitamins, minerals and fats.We distinguish one-sided products in terms of nutrient content, such as sugar, fats, sweets.Vegetables and fruits have a huge amount of carbohydrates, minerals, and a small amount of protein and fat.In turn, in meat, poultry, eggs, cheeses, there is an advantage of protein and fat.Legume seeds and cereal products contain the greatest variety of nutrients.The least varied in terms of nutrients is milk.Such knowledge is undoubtedly necessary for us to compose an appropriate food ration.


Here you can read: Healthy diet? Here is a list of products that you must eat


Am I planning a daily food ration?

To arrange a daily dose of food, it is necessary to know the content of individual nutrients in food products.You should also know what products can be replaced and what.

The basic nutritional products include

These products, consumed in a quantity consistent with food standards, cover most of the need for protein, vitamins and more important minerals

In turn, eat meat, poultry, fish and eggs in smaller quantities, because they cover only the most of the protein needs.


Salt is a huge threat to our health.It is a threat to our circulatory system.It disturbs our water management, causes edema, kidney problems and blood pressure.With this in mind, we limit various types of powdered spices that contain huge amounts of salt.There is no doubt that also various types of food additives are harmful to our health.So let’s avoid dyes, preservatives and stabilizers.Avoid also sweeteners, replace them with honey.


Check: Spices that turn up the metabolism



Unfortunately, these products should be avoided.Why?Canned food does not contain as much valuable nutrients and vitamins as fresh products.The canned products are mostly salty and have many dyes and preservatives.According to food research, every third canned food has a poorer composition than the one on the label.

We discussed the basic principles of selecting products for nutritional reasons.

What should be reduced and how to enrich our menu?

These are products such as;flour, butter, meat.These products should be consumed in the smallest quantities, although their complete elimination is wrong.

An example is flour, which is a product that gives only energy.It is therefore recommended to eat dan produced from wholegrain unpurified flour.Why?In the shell of cereal grains we find a wealth of mineral salts, fiber and vitamins.As for milk, it should only be consumed by children.Why?As adults, we do not produce the enzymes needed to digest lactose and casein.Therefore, milk is a heavy product for us.In turn, dairy products, those fermented, such as yogurt, kefir, cheese, contain bacterial flora, which is beneficial for our digestive and immune systems.

Butter is a product that needs to be reduced.It contains eighty-two percent fat.Most of them are harmful saturated fats.It is a highly caloric product, which gives rise to bad LDL cholesterol.Butter is recommended, however, for children and adolescents.

Another product to be reduced is sugar and sweetened products.Sugar is high in calories, which means that we quickly gain weight.Quite a contentious product is undoubtedly meat, which is rich in protein, iron, B vitamins. Unfortunately, it has a large amount of digestible protein, which causes a burden on our kidneys.

Among the stimulants, it is worth giving up the abuse of alcohol and coffee.You should stop drinking pure alcohol often in the form of vodka or spirits.We greatly damage our liver and the entire digestive system.You can afford the time for red wine and unpasteurised beer.Drinking from light beer is also recommended for our kidneys.


Here you can find some healthy snacks – CLICK


5 portions of fruit and vegetables in practice

Educational and promotional campaigns, actions in schools, TV spots … All these activities have meant that today almost everyone knows about the necessity of eating five portions of fruit and vegetables every day.Still, this does not translate into eating habits, and most of us eat about three servings a day.How to include five servings of fruit and vegetables in your daily menu?Read our practical guide with examples.

Why is it worth eating vegetables and fruits?

Eating vegetables and fruits is essential to ensure health, vitality and minimize the risk of many diseases.One of the healthiest models of nutrition, that is the Mediterranean diet abounds with these ingredients, and the inhabitants of the Mediterranean are distinguished by the length of life and health status in comparison with other Europeans and Americans.Let’s take an example from them!Vegetables and fruits are essential in the diet due to the content of valuable vitamins mainly vitamin C, β-carotene and folic acid, as well as minerals calcium, potassium and magnesium.Antioxidants that protect cells against oxidative stress also play a very important role – they prevent diseases and premature aging.Vegetables and fruits are also distinguished by the presence of fiber, which is a specific physiological brush – it cleanses the intestines of debris, regulates the rhythm of defecation, collects toxins, helps in removing excess cholesterol and has a positive effect on the level of glucose in the blood.Most vegetables and fruits contain 80-90% water, so they are low in calories and help maintain a healthy body weight.Numerous studies have shown that the consumption of recommended amounts of vegetables and fruits reduces insulin resistance of tissues and is beneficial in diseases of the heart and circulatory system.


Check: Should we supplement?


Eat more vegetables than fruit

The World Health Organization recommends consuming at least 400 grams of fruit and vegetables per day.It may seem a lot, but if you realize that the average apple weighs about 150 g, 400 g per day is the most achievable.Remember that five servings each day are the recommended minimum, and the fruit should be 2 out of 5 servings.Vegetables choose as 3 servings with 5 and each subsequent one.Vegetables can not be eaten too much, but the amount of fruit should be controlled, because the sugar (fructose) contained in them, despite the popular belief still is fattening, and excessive consumption of fruit can result in the deposition of energy in the form of adipose tissue.


You should read it: Attention! These fruits are calorie bombs!


A serving of vegetables or fruit – how many grams?

We are still rotating around the concept portion, but let’s look at how much these quantities really are.One serving of vegetables or fruit should weigh 80-100 grams.This applies to fresh, cooked and frozen products.A handful of dried fruit (20 grams) can be replaced with one fresh portion, but this should not be done too often due to the high concentration of sugar and lower nutritional values.

Does five servings of vegetables and fruit during the day mean that you have to eat them five times a day?Not necessarily.By eating a large grapefruit or a glass of cherry at once, you get 2 portions of fruit, and a lunch of baked vegetables with meat, half of zucchini, half of the pepper and two carrots will be 2.5 servings.Of course, it will be best if vegetables or fruits appear in every meal, but for five portions a day is not a necessity.You can take a glass of juice as a portion of vegetables or fruit, but only if it is prepared by yourself and drunk shortly after cooking.We are sure that our juice is not made from concentrate and we guarantee in this way that the valuable ingredients contained in vegetables and fruits will not break down and reach the body.


Read also: What is healthy lifestyle?

Health & Beauty Healthcare

7 vegetables that affect the reduction of body fat

Vegetables in the reduction diet are at a premium. They are rich in vitamins and minerals, which promotes our health and helps the body to function properly. Among the many generally available vegetables, however, you can distinguish those that exceptionally well affect the reduction of body fat and will be reliable allies while slimming.


1) Tomatoes

Tomatoes are vegetables that are a vitamin bomb. They are rich in water, vitamins, macronutrients, but also valuable antioxidants because of their ability to neutralize free radicals. They are a good supplement to the reduction diet not only because of their low caloric value, but also the content of 9-oxo-ODA. This compound is acid-like and has been identified by scientists as capable of inhibiting the deposition of triglycerides in liver cells. In addition, it can prevent atherosclerotic lesions and stimulates lipolysis of adipose tissue. According to some studies, the consumption of tomatoes rich in beta-carotene and lycopene affects the reduction of body fat around the waist and lowering the circumference of the lower abdomen


2) Sweet potatoes

Sweet potatoes provide a healthy variety to your daily diet. The important thing is that they are slowly digested, which contributes to lowering the feeling of hunger between meals, so eating them as an addition to a meal reduces the risk of snacking. In addition, nutrients contained in them stabilize the blood sugar level preventing the transformation of carbohydrates contained in the meal to the fat stored in adipose tissue.


3) Asparagus

Asparagus act primarily diuretic, which means that they help to get rid of excess water from the body. In addition, they act detoxifyingly, which makes the reduction diet more effective. Cleansing cells from toxins facilitates “emptying” fat cells from triglycerides during a diet. With a properly conducted diet supported by exercises and proper care can have a beneficial effect on cellulite. Asparagus is also a source of probiotics, which regulates the functioning of the gastrointestinal tract. They have a lot of vitamins and fiber, so they take a long time.


4) Broccoli

Broccoli is a source of minerals and vitamins rich in fiber. Thanks to this, they quickly satisfy hunger and your body functions properly by providing it with all the ingredients necessary for proper metabolism. They are low-calorie and contrary to general beliefs in the company of very tasty spices. They can easily be one of the main ingredients of a meal that will help to reduce body fat. High fiber content regulates the intestinal function.


5) Spinach

Spinach leaves are a low-calorie and low in carbohydrate source of fiber. In addition, they contain a lot of protein that is needed to remodel muscle tissue. Its increase increases the daily energy demand. While maintaining the same diet, the caloric balance becomes negative, and our body reaches to the energy reserves accumulated in adipose tissue. In this way, the introduction of spinach leaves into the diet contributes to the reduction of body fat. In addition, the green spinach leaves contain a lot of chlorophyll – a dye conditioning the color of the leaves. It has a deacidifying effect and neutralizes toxins that inhibit the emptying of fat cells.


6) Peppers

Not only spicy peppers accelerate metabolism. Also mild due to the dihydrokapsaicin content that accelerates digestion and increase body temperature. In this way, contributing to the reduction of body fat, especially around the abdomen. In addition, the pepper has a high content of vitamin C, which reduces the stress which is one of the main factors inducing the deposition of adipose tissue.


7) Onions

Onions have a lot of quercetin, a flavonoid that increases blood pressure and regulates blood sugar. In addition, quercetin prevents the deposition of fat in adipocytes. It helps to maintain the health of the cardiovascular system, which is important especially for people who want to help lose pounds with intense physical exercise. In addition, substances in the onions help reduce bad cholesterol.