Moisturized, radiant, with even color, firm and without breakouts. That should be our skin. However, not everyone can boast of a flawless complexion. Many factors affect the condition of the skin, some of them are also associated with diet. Do you know what products positively affect the condition of the skin and which do not serve it? We invite you to read!

Leather – construction and properties
Seemingly delicate and extremely sensitive, it protects the rest of the body against the harmful effects of mechanical, chemical and biological factors. Its main task is to maintain the balance between the external and internal environment. It is also a key element of the immune system, it creates the first barrier for microorganisms. Thanks to the secretory capabilities, it participates in the removal of many substances from the body and regulates the body temperature. The skin in the thickest place on the body is only 5 mm thick and is made up of three layers. These layers are the epidermis, dermis and subcutaneous tissue. The stratum corneum of the epidermis contains in its structure lipids and keratinocytes, which are responsible for water retention and proper hydration of the skin. The most important lipids present in the epidermis are ceramides and phospholipids. In addition to the regulation of hydration, they are responsible for barrier capacity, maintaining proper pH, proper skin breathing and metabolite exchange. The dermis is responsible for maintaining the immunological barrier, and due to the presence of collagen fibers, it is responsible for firmness and proper hydration.

The skin layers also include sebaceous and sweat glands, receptors sensitive both to cold and heat, nerve endings and capillary blood vessels. Their proper functioning and cooperation is a prerequisite for a good skin condition and, consequently, for a nice look. Properly moisturized and nourished skin fulfills all its functions even in extreme conditions.

Problems arise when the skin does not receive all the necessary ingredients and compounds. Then it begins to signal irregularities by the appearance of stains, discolorations, and breakouts on its surface. Other symptoms to which attention must be paid include redness and dryness of the skin.

Factors negatively affecting the appearance and condition of the skin
The skin is affected by both external and internal factors. Belong to them
– nutrition,
– addictions (alcohol abuse, smoking),
– UV radiation (no use of sunblock, frequent visits to the tanning bed),
– detergents,
– hormonal conditions,
– genetic predisposition,
– ceramide metabolism disorders,
– diseases and inflammation.

To be able to enjoy smooth skin with even color, it is necessary to comprehensively care for your body and if possible minimize the harmful effects of these factors, which are also responsible for the aging process and the loss of some skin properties.

Food ingredients favorably affecting the condition of the skin:


Water is the main component of the human body. An adequate supply of water during the day has a positive effect on the functioning of the body. Water provides, among others maintenance of the correct thermoregulation process, maintenance of water-electrolyte balance and acid-base balance. Also, it is very important in maintaining the proper condition of the skin. It has been proven that the consumption of the right amount of water maintains proper skin tension. It also contributes to the increase of blood flow in the capillary vessels, which is associated with maintaining an adequate blood supply, elasticity, and firmness of the skin. Water shortages in the body affect the increase of dryness of the skin.

Particular attention should be paid to vitamins known for their strong antioxidant activity. This is about vitamins A, C and E. They have a significant impact on the proper functioning of the skin and its regeneration.

Vitamin A not only affects the color and nice appearance of the skin, additionally eliminates sun discoloration, stimulates the production of collagen and elastin in the proper skin layer, regulates sebaceous glands, accelerates the process of healing the skin and mucous membranes, and is an important part of acne and psoriasis treatment. Vitamin A is present in animal products and red, yellow and green vegetables and fruits (in the form of beta-carotene).
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Vitamin E protects the skin against free radicals, accelerates its regeneration, slows down the aging process and prevents skin keratosis. Its source is vegetable oils, fatty fish and nuts.

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Vitamin C also shows a similar effect. As a powerful antioxidant, it eliminates the effects of the presence of free radicals. The body is supplied by eating vegetables and fruits. However, it should be remembered that it is very sensitive to exposure to oxygen, temperature, and light, therefore the most vitamin C will have unprocessed vegetables and fruits collected in the season of their natural maturation.

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The research carried out in 2000 and 2003 by the National Food and Agriculture Organization suggested that the intake of vitamins among Poles does not coincide with the recommended norms. Deficiencies of B group vitamins and vitamin C are very common.

In turn, there is excessive consumption of vitamins A and E, especially in women, which may be the result of making preparations to improve the condition of hair, skin, and nails.

Mineral ingredients
In addition to vitamins, proper supply of macro- and micronutrients is very important. Calcium, potassium, iron, selenium, copper, zinc, iodine and silicon affect the proper skin condition and maintain its properties. These mineral ingredients allow you to maintain skin elasticity, prevent drying and scaling, alleviate the symptoms of acne and accelerate its treatment and have a positive effect on the processes of wound healing and skin damage. To maintain the proper levels of individual elements in the body, the diet should include whole grains, lean meat, fish, eggs, legume seeds as well as nuts and seeds.

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Essential unsaturated fatty acids
As the name suggests, it should necessarily appear in our diet. They have an extremely wide spectrum of action and have a positive effect on the entire body. Today, however, we are interested in their impact on the skin. In the dermis layer, some ceramides and phospholipids require linoleic and alpha-linolenic acids, which are obtained by the body as a result of transformations of essential fatty acids, namely omega-3 EPA and DHA.

EPA-DHA Balance
What effect do the fatty acids have on the skin? They prevent and alleviate inflammation and irritation, reduce dry skin occurring at hand and foot keratoderma, ichthyosis, psoriasis, atopic dermatitis or acne, maintain proper skin hydration and regulate the process of keratinization of the epidermis. To provide the body with adequate amounts of omega-3 fatty acids, the diet should contain nuts, linseed, and linseed oil, pumpkin seeds, and fatty sea fish.

These compounds are also strong antioxidants and are responsible for maintaining the close skin barrier and its condition. Neutralizing the action of free radicals, they slow down the aging process and condition the proper functioning of the skin. Polyphenols additionally protect the skin against the occurrence of discoloration. The source of polyphenols in the diet are tea (green and black) and fruits and vegetables of dark and intense color (peppers, beets, Aronia, cherries, blackcurrant, without). The darker the color, the higher the content of polyphenolic compounds.

Food products adversely affecting the condition of the skin
To visibly improve the condition of the skin it is necessary to exclude highly processed products from the diet, with the addition of preservatives, artificial colors and flavor enhancers. Consuming such foods in large quantities may result in the intensification or occurrence of acne lesions, allergies, allergies, urticaria, and even inflammation.

The recommendations of the NGOs inform about the health benefits of limiting or even eliminating the consumption of simple sugars. Normalizing blood glucose in this way supports and facilitates weight loss and general health. Another benefit of reducing the number of simple sugars in the diet is improving the condition of the skin. This is due to the presence of different hormones in the skin layers. Both excess and hormone deficiency disturbs the work of receptors, which leads to dryness and flaking of the skin, excessive secretion of sebum, the appearance of breakouts and other skin changes.

Plants improving the condition of the skin
Not only food has a positive effect on the appearance and overall condition of the skin. To improve its condition, it is also worth reaching for medicinal plants. They are often more effective and safer than the cosmetics for care that are popular in drugstores.

Medicinal plants affecting the skin Spirulina
– aloe vera,
– mountain arnica,
– Plantain
– regular onion,
– tea tree,
– St John’s wort,
– three-colored violet,
– purple coneflower,
– red oak,
– stopper rhizome,
– white jasmine,
– lemon balm,
– marigold,
– melilot,
– witch hazel,
– Walnut,
– oats,
– poplar buds,
– chamomile,
– horsetail,
– horse’s thigh,
– two-year evening primrose,
– comfrey.

The aforementioned medicinal plants are mostly applied locally to the skin as compresses or compresses. They can also be used as infusions, baths, tonics or oils. Some of them (oats, nuts, chamomile, onion, etc.) can be included in the daily menu if possible. The substances contained in the discussed plants have anti-inflammatory, antiseptic, astringent, soothing properties and also accelerate wound healing and regeneration. Before using medicinal plants, we advise you to go to the attending physician or a dermatologist to consult safety and possible interactions with medications and to rule out possible allergic reactions.
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Non-nutritional factors affecting the condition of the skin
There is a close relationship between the level of stress and the condition of the skin. Stress, both caused by physical and mental factors, affects the functioning of the immune system. The neurotransmitters secreted as a result of this have a significant impact on the occurrence of dermatological diseases, especially those with an inflammatory basis. It is believed that diseases such as atopic dermatitis, psoriasis, alopecia areata, urticaria, acne, lichen planus or albinism can develop due to emotional factors affecting our psyche and not cope with severe, chronic stress. Stressful conditions not only contribute to the occurrence of dermatoses but also exacerbate the course of those already occurring.

The skin is located in sex hormone receptors. Most of them are around the face. The occurrence of abnormalities in the secretion of hormones may initially be manifested by dryness and redness of the skin. Over time, there is visible loss of skin firmness and acceleration of aging processes manifested by the occurrence of wrinkles and slower regeneration (healing of wounds and skin damage). According to the authors of the study, also the high intake of simple sugars that affect the problems associated with the secretion and sensitivity of cells to insulin leads to dysregulation of the entire hormonal balance of the body.

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In scientific research it has been proven that tobacco smoke, and specifically the compounds contained in it, cause problems with wound healing, acceleration of skin aging, psoriasis Vulgaris, pustular pustules of hands and feet, skin and mucous membrane tumors, multiple axillary embryoids, warts and genital organs, and even Buerger’s disease. It is also suspected that smoking may have a significant impact on the development of acne, hand eczema, and malignant melanoma. Substances contained in tobacco smoke can cause a significant exacerbation of the course of these diseases. Such a strongly negative effect of cigarette smoking on the condition of the skin is associated with a wide range of activities, including nicotine stimulates the secretion of acetylcholine affecting the secretion of sweat, sebum, microcirculation, and angiogenesis. At the same time, it can also modulate the proliferation, migration, and differentiation of keratinocytes. Another effect of smoking is a significant decrease in the level of antioxidative vitamins in the body, especially A, C and E, which protect the skin against free radicals and condition its proper regeneration.

The style and way of feeding people with skin problems should be based on the recommendations of the Institute of Food and Nutrition. Specifically, it’s here for a varied diet based on unprocessed products and with the largest share of fresh vegetables and fruits. It may be helpful to stop smoking and reduce stress in helping to treat or relieve symptoms. It is good to do a hormone level test that also affects the appearance and condition of the skin.


Detailed recommendations will certainly be given to us by a dermatologist, so you should seek the advice of an expert in this field to change your lifestyle for healthier skin.

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What exactly is herbal medicine?

Man, living in nature, has always benefited from its benefits. Primitive people, who were mainly struggling to collect, not only satisfied their hunger but also learned the world of plants in terms of their properties. It is well known that the development of medicine is based on the trial and error method. The man observed animals and their behavior towards plants and tested their actions on their skin, gained knowledge about their pro-health and poisonous properties. As we accumulated our experiences, our knowledge about the properties of flora was born. This knowledge has served people for centuries and has not lost its relevance until today, it is still used in medicine.

History of herbal medicine
The oldest information on medicinal applications of herbs dates back to ancient Egypt, where the first crops of medicinal plants were created, including flax, Ricinus. From India comes knowledge about the use of ginger, cinnamon or ginseng. In turn, the Greeks have discovered narcotic properties including bielunia, henbane or poppy, while in Rome the famous Galen systematized knowledge about medicines and herbs. Arabs, who dealt with not only the cultivation and distribution of medicinal plants but also their processing and obtaining medicines based on them by distillation, evaporation, and filtration of essential oils, contributed to the development of herbal medicine. It is impossible not to mention the role of the Church in the development of herbal medicine. It was at the monasteries that the gardens where the plants and herbs were grown were later supplied to the local population, for example in the form of dried tea or medicinal tinctures. A perfect example is the Order of Bonifratri, which still cultivates this tradition.

Herbal medicine today (herbs and synthetic medicines)
Herbalism, otherwise called phototherapy, is one of the branches of alternative medicine. This is a field of knowledge dealing with the use of plant preparations in the fight against many disease entities. Phytotherapy is a collection of knowledge about the healing properties of active substances contained in plants, their impact on living organisms and interactions between synthetic drugs and plant products.

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The beginnings of the nineteenth century are characterized by the rapid development of analytical chemistry, which brought to medicine indisputably necessary products, which are synthetic drugs. Unfortunately, the growth of their popularity has largely contributed to the inhibition of the further development of herbal medicine. Synthetic drugs undoubtedly worked faster, more efficiently and despite many side effects were considered better than plant medicines.

Today we can observe an attempt to return to nature in many areas of life, including in medicine. According to the World Health Organization (WHO), currently, around 80% of the world’s population uses medicinal herbal products as part of healthcare. Herbal medicine is popular not only in less industrialized countries but also in more developed countries, not only economically but also scientifically. Consumers who choose plant preparations are motivated by motives such as the desire to stay healthy or improve their health, cure the disease, alleviate the unwanted symptoms of conventional medicine and the high price of synthetic medicines.

Thanks to the dynamic development of phytochemistry and pharmacology, the healing effects of many plants have been confirmed. What’s more, many new, unknown applications of plants have been discovered that are widely available, eg ginger rhizome used as a spice and digestive drug in recent years has found a new destination as an anti-emetic, anti-inflammatory, a hypoglycemic and cholesterol-lowering drug.

The use of herbs in the treatment of diseases of the digestive system
In Poland, nearly 230 species of plants are considered to be medicinal. The criterion that determines that they are considered as such is the presence of active substances that undoubtedly have an impact on human physiology. These include
– sluice and rubber,
– glycosides,
– alkaloids,
– tannins,
– essential oils,
– flavonoids,
– bitterness,
– phenols,
– coumarin,
– organic acids,
– saponin.

Also, herbs provide many vitamins and microelements such as potassium, zinc, sulfur, iron, calcium, magnesium, copper, silicon and many more.
Although herbs are used to treat diseases of many human organs or systems, this article will focus on their impact on the digestive tract. Although there are hundreds of medicinal herbs with medicinal properties, we will briefly discuss a few selected – generally available and commonly known plants. It is worth noting that most of them are used not only in medical practice but also in the kitchen as spices every day.

Common basil
Its composition contains essential oils – eugenol and 1.8 cineol, thanks to which basil has an activity that inhibits intestinal contractions.

Common savory
It is used not only in the kitchen but also in the treatment or alleviation of indigestion, cramps, nausea or other gastrointestinal complaints. It exhibits anti-diarrheal action.

Cinnamon, lavender, lemon balm
Recommended for severe indigestion, cramps and bloating – thanks to the ability to suppress gastrointestinal motility. Also, lemon balm and lavender have quite a strong sedative effect.


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Common yarrow
A well-known and appreciated plant in the treatment of digestive system diseases. Thanks to the spasmolytic action of the essential oil against the smooth muscle of the digestive tract, yarrow herb is often included in many herbal mixtures and preparations traditionally used in alleviating digestive disorders.

Cardamom and black cumin
These herbs are mainly antispasmodic.

St. John’s wort
Thanks to the content of many active ingredients (eg tannins, choline, flavonoids, pectins, phytosterols) St. John’s wort has been used, among others in inflammation and systolic biliary tract, initial symptoms of cholelithiasis, weakness of liver function, treatment of inflammation and digestive tract disorders.

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Caraway fruit contains, among other essential oils, organic acids, waxes, tannins, resins. The herb affects the smooth muscles of the intestines and bile ducts regulating the inflow of bile and pancreatic juice into the duodenum. It also increases the secretion of gastric juice, improves digestion. Cumin is also known for its carminative properties.

It increases the secretion of gastric juices, removes contractions of smooth muscle and gastrointestinal tract, improves intestinal peristalsis and inhibits excessive bacterial growth in them, effectively eliminates the feeling of satiety, which significantly improves appetite, also has a calming and strengthening effect.

It is mainly known for its digestive, carminative and diastolic properties.

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Peppermint was well known in antiquity. It was grown widely in Greece and Arab countries. A plant-rich in essential oils, including menthol. Also, it contains flavonoids, bitterness, tannins, organic acids, pectins, provitamins A and C and mineral salts (including potassium, calcium, magnesium, phosphorus, iron, manganese, copper and molybdenum). The herb stimulates secretory functions of the stomach and liver, and increases the amount of gastric juice and bile, facilitates digestion and assimilation of food. It soothes the unpleasant feeling of bouncing over a hearty meal.

Stinging nettle
It contains formic acid, mineral salts, carotenes, vitamins C and K and very much chlorophyll. Nettle accelerates the digestion of hard to digest foods, works cholagogue and reduces the level of sugar in the blood. It is widely used in blood cleansing, including from cholesterol.

Plantain psyllid
It has a laxative effect. Used to treat constipation. The seeds soften the consistency of the intestinal mass and increase its volume. It intensifies pressure on the intestinal walls, which improves their peristalsis and facilitates and speeds up defecation.

In herbal medicine, not only plant inflorescences, but also its roots and leaves are used. The nuns are rich in bitterness, phytosterols, polysaccharides, resins, organic acids, tannins, provitamin A, vitamin C, vitamin E, and mineral salts. Nuns are characterized by a health effect on the digestive system, primarily the liver, bile, and duodenum. It has a strong sialagogic and choleretic action. Reduces fat intake, promotes cholesterol reduction and reduces constipation and bloating.

Common chamomile
The plant contains a lot of sulfur, potassium salts, calcium, sugars, wax, polyvalent iron, strong essential oils. Chamomile was already used in the stomach and intestines in antiquity. It regulates the work of all organs of the digestive system. It has a diastolic effect, thanks to which it is used to combat flatulence, excessive gas donation, and general dyspepsia, gastrointestinal catarrh, urinary tract infections.

White mulberry
A plant is well known to people on a reducing diet. The compounds contained in it reduce the absorption of carbohydrates, thus reducing the deposition of fat. Also, white mulberry promotes the lowering of cholesterol in the blood and is an anti-inflammatory agent. A clear effect of using white mulberry is reduced appetite, especially for sweets.

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Ordinary flax
The main task of flax is to protect the gastrointestinal tract from the harmful effects of harmful substances. It is effective in the treatment of constipation. Flax seeds swell in the intestine, irritate its walls and cause mild laxative reactions. Numerous studies have shown that flax helps in the treatment of stomach ulcers, duodenum, and intestinal ailments. It also helps to lower cholesterol.

Adverse reactions and interactions
Unfortunately, we can not uncritically approach the topic of herbal medicine. The use of plants in medicine brings with it a lot of positives, but we can not forget about the negative sides. Not all disease states can be treated with herbs. Just like synthetic medicines, herbs have their bad and good sides, which is why you need to keep common sense and keep in mind that they can cause mild side effects such as headaches, allergic reactions, but also show toxic effects, often leading to organ damage and death.
Herbal treatments should be carried out under medical supervision, as the active substances contained in plants may have antagonistic or synergistic effects with synthetic drugs.

A perfect example is St. John’s wort and its interaction with anticoagulants. Ingredients from St. John’s Wort increase the activity of liver enzymes that purify the body of medicines. Higher enzyme activity translates into lower concentrations of anticoagulants, which results in a reduced effect of drugs. Also, do not forget about the poisoning properties of some herbs. Even in ancient Greece, plants were known whose extracts were used as poisons. A well-known example of their use was the death sentence issued on Socrates, forced to drink poisonous hemlock, which deprived the famous philosopher of life.

Due to the dangerous properties of some plants, their use requires not only professional knowledge but also caution and experience. There are many contraindications to the use of herbs. It should be remembered that between the therapeutic dose and the toxic dose is often a thin line.


It is worth remembering the famous words of the German physician Paracelsus, who stated that everything is poison and nothing is poison. Only the dose makes the substance is not a poison.

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The influence that vegetable products have on our health is widely known. Thanks to the high proportion of fiber and antioxidants, they allow to fight tumors, improve cardiovascular function and sharpen the sensitivity to insulin. In principle, they are a key element of a healthy diet, but some of them deserve special mention. This list includes the seeds of Spanish sage, also commonly called chia seeds.

Chia seeds were once eaten by Aztec warriors to prepare them for battle. Now, thanks to their composition, they can be a good tool in the fight for better health. Below is a list of 5 reasons why chia seeds should be permanently included in your diet.

Healthy fats
Fats are usually associated with deep oil fried products, from which hands get stuck and blockages are created in the veins. However, large quantities of fats can also be found in many plant seeds, which is the best, however, these fats have nothing to do with those found in a hamburger!

Chia seeds contain mainly polyunsaturated fatty acids, with a predominance of omega 3 fatty acids over omega-6 fatty acids. This is a big advantage of this product because in our diet there is usually a large advantage of omega-6 acids over omega-3, which promotes the emergence of inflammation and the development of civilization diseases.

The omega 3 acids found in these seeds are alpha-lipoic acid, which may not be as strong as the eicosapentaenoic and docosahexaenoic acids found in oily fish but still have potent anti-inflammatory and anti-diabetic properties.

Plant products sometimes contain a bit of protein, but usually, there is too little to supplement the needs of an active person. Chia seeds are a product that contradicts this principle. In one spoon we find almost 2 grams of protein, which is abundant with all 9 essential amino acids, which is why it is great for anyone who wants to improve the appearance of the figure.

The addition of chia seeds to the meal will be a great way to increase the total protein content and improve the taste of the dish.

High fiber content
One of the biggest advantages of chia seed consumption is its high fiber content. One spoon contains almost 4 grams, while in 100 grams of chia seeds we find 40 grams of fiber! Very helpful for anyone who has problems with providing the right amount of this ingredient in their diet.

Chia seeds contain about five times more insoluble than soluble fiber, thanks to which they have relatively strong water-absorbing properties. At the same time, such a fiber composition in chia seeds, it can pass toxins embedded on the walls of the intestine through the digestive system.

In addition to the detoxification properties, the consumption of chia seeds and fiber contained in them can be a useful tool in the fight against overweight and insulin resistance. This is due to the slowing of the passage of nutrients from the stomach to the small intestine. Food remaining for longer in the gastrointestinal tract, provides continuous stimulation of its receptors, affecting post-prandial saturation.

This was presented in 2010 by a team of scientists from Canada who gave participants of their study a portion of carbohydrates in the form of bread and addition of chia seeds in an amount of 0, 7, 15 or 24 grams depending on the group. With the increase in the chia seed does, saturation increased proportionally, and the blood sugar level dropped, suggesting a slow absorption.

Powerful antioxidants
Chia seeds are also abundant with powerful antioxidants that help us fight diseases and negative stress effects. They can traverse the body and dispose of debilitating free radicals. As a result, they counteract the peroxidation of cell membranes, leading to a reduction in the risk of cancer.

Chocolate compounds that we find in them are mainly responsible for the antioxidant properties of chia seeds, in particular, caffeic acid and gallic acid. Some publications suggest that chia seeds may have antioxidant properties comparable to Trolox, a derivative of vitamin E, considered to be an extremely potent ingredient.

Anti-cancer activity
It has been confirmed that chia seeds have anti-proliferative effects on cancer cells from various tissues. The research focused in particular on the reduction of the risk of breast, cervical and skin cancer.

The fats contained in the chia seeds favorably affect the production of pro-inflammatory eicosanoids in cancer cells. Preliminary studies in rats also show that groups fed Spanish sage has a smaller mass of tumors, indicating their smaller growth rate.

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Recently, one can notice the interest in forgotten species of arable crops. The reason for this phenomenon is the increased awareness of the diet of consumers and the reduction in the diversity of consumed plant products. One of the species that slowly returns to favor is the sclera, also known as a black snake. Why does the mascarpone appear again on Polish tables? What nutritional values ​​does it have? Where to buy it? What does it taste best with? You will know the answers to these questions immediately.
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Scorzonera – characteristics of the species, curiosities
Scorzonera (Scorzonera hispanica L.) is a plant originating from Central and Southern Europe. Under natural conditions, it can be found in Spain, France, and Portugal. The cultivated species occurs in two main varieties, which differ in the shape of the leaves. In our country, the scorzonera was not as popular as in the south of Europe. The earliest mention of crops originates from the late 19th century. In the second half of the twentieth century, foreign varieties of scorzoneras arrived in Poland – Einjahrige Riesen and Schwarze Peter. It is also called a black snake, the term comes from Spain, where the scorzonera was used as an antidote to the bites of poisonous snakes.
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Scorzonera is a two-year plant. Its edible parts are storage roots resembling the shape of horseradish roots. They are consumed in the first year of planting. After the first winter, they lose their culinary usefulness, become hard and fibrous. They reach a length of about 30 cm and have a thick black skin. The most valuable, however, are shorter roots with a length of 20-22 cm, they are tastier and their harvest is easier. The skin of the scallions is fleshy, has a white or cream color. The roots taste like white asparagus, you can eat them in a boiled and blanched form. In addition to the roots for edible purposes, you can also use the leaves, but they must be young leaves. The cultivation of scorzonera is not difficult. The plant requires only fertile soil with a neutral pH. He likes the sun and moderate humidity, this species can be grown on flat areas or ridges.

Scorzonera – nutritional and health-promoting properties
Scorzonera is a vegetable with high nutritional value. Like other root vegetables, it contains large amounts of dietary fiber and vitamins. You can also find numerous minerals, such as iron, calcium, phosphorus, magnesium, selenium, and chlorine. The scorzonera roots are especially recommended for people with type 2 diabetes. They have a low glycemic index, and in their composition also contain inulin – a valuable polysaccharide found in tubers, rhizomes and lower parts of plant stems, it is a reserve material.

Inulin is a prebiotic – a substance that, after fermentation in the large intestine, becomes a nutrient for bacteria that live there. The resistance of our body comes from the intestines, so it is very important to take care of their proper work. It has been proven that the appropriate content of inulin in the diet correlates positively with the increased absorption of minerals from food. It increases the bioavailability of elements such as magnesium, iron, calcium, and zinc. This may be important in the prevention of certain diseases, e.g. osteoporosis.

Numerous scientific studies prove that inulin has potential anti-cancer activity. It relates in particular to hormone-dependent tumors, e.g. breast, ovarian and prostate cancer. Due to the high content of minerals and vitamins, the extract from the scorzonera is ideal for hair care. The roots of the black snake have large amounts of ascorbic acid in their composition. This vitamin increases the absorption of iron from food products and at the same time, it improves the blood circulation of the hair follicles. The appropriate level of iron in the diet prevents excessive hair loss.

Scorzonera also contains vitamins from group B. These compounds are responsible for the proper functioning of the nervous system. Korzonera roots are the source of thiamine, which has a positive effect on the work of our brain, cognitive functions, and logical thinking. The use of thiamine is also recommended for physically active people. It regulates the work of muscle tissue and affects the metabolism of carbohydrates in the body.

Although no strong scientific evidence has been provided, the roots of the scorzonera are considered to be a rejuvenating agent. It is also said to remove acne, lichen, and other skin imperfections.

Scorzonera – where to buy and what to look for?
Scorzonera is certainly not a popular vegetable. It is difficult to find it on the shelves of grocery stores and greengrocers. To try this vegetable, you need to get a little tired while searching for it. Korzonera roots are easiest to buy in organic food stores. If there is no such stand in your immediate surroundings, you can use the services of online stores. The price for a bunch of scorzoneras varies from PLN 3.5 to PLN 10 for 250 g, depending on the producer and the species. This is not too high a stake for such a tasty and valuable vegetable. Once it appears in the kitchen, it’s worth getting ready to prepare it. Scorzonera requires special treatment.

First of all – the root has strong coloring properties. Second – the pigment found in the plant is very durable. It’s hard to wash it off your hands and wash it off your clothes. So if you want to avoid unpleasant experiences, you should buy rubber gloves before peeling and washing the roots. This will ensure safety and convenience during cooking.
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Scorzonera – recipes
There are few recipes in which the root of the scorzonera plays a major role. Nevertheless, it is a vegetable that does not require high culinary skills. After peeling, you can cook it, salt it and it is ready for consumption. However, if you want to try the vegetable in a different version, there are some useful recipes below.

Salad with scallions and apples

– 500 g of peeled scorzonera,
– 2 eggs,
– 1 medium-sized pear,
– 1 medium-sized apple,
– 1 tablespoon of mayonnaise,
– 3 tablespoons of natural yogurt,
– 3 spoons of chopped hazelnuts,
– 2 tablespoons of chopped parsley,
– ½ lime juice,
– salt and pepper to taste.

A method of preparing
Peel the cooked peel cut in water with a teaspoon of sugar and a pinch of salt. Once it is soft, it should be strained and set aside. After cooling, cut it into pieces with a length of 1 cm. We sprinkle them with lime juice. The next step is to boil the hard-boiled eggs and cut them into medium-sized cubes. We do the same with peeled pear and apple. Mayonnaise mix with yogurt, season with salt and pepper to taste. Pour all ingredients into a bowl and mix thoroughly. We put on plates and sprinkle with chopped nuts. The salad is ready to eat!

We also have a position for adult skylarks. It turns out that you can prepare tasty wine from its roots. This specificity is attributed to strong warming and anti-tussive properties. Besides, it is recommended to drink small amounts of this drink (25 ml per day) to regenerate physical and mental strength. If you are wondering whether this information is true, you must convince yourself.

Wine with scorzonera

– 80 g of freshly cut ends of young shoots,
– 1 liter of dry white wine,
– 100 ml of 70% spirit.

A method of preparing
The ends of the scorzonera roots are thoroughly cleaned, washed and blended to a smooth mass. Pour the obtained pulp with alcohol mixed with ½ of the prepared amount of white wine. Set aside for two hours, mix thoroughly from time to time. After this time, add the rest of the wine to our mortar, mix and leave for a week in a warm place. After this time, the liquid is drained through the filter paper and, depending on the needs, we drink in small quantities.

We were able to bring up the most important information about the scorzonera. If you ever meet the roots of this vegetable on the shop shelf, do not be afraid to throw them into your basket. You already know the dietary and health properties of scorzoneras. You know what it tastes best and how it should be prepared. Scorzonera, though inconspicuous and mysterious, fully deserves to return to our tables after many years.

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Chia seeds

Chia seeds belong to products known as functional foods. Although they were known already in the pre-Columbian period, they have only recently returned to favor. It is hard to find a more nutritious product that is also a source of antioxidants and fiber. Check why you should include chia seeds in your diet.

Chia seeds – basic information
Chia seeds are actually the fruit of a herbaceous Salvia plant. Salvia hispanica, commonly called chia, is a plant native to Mexico. The name hispanica arose from the mistake of Charles Linnaeus, who on the new land mistook it for another plant found in Spain. She was cultivated by the Aztecs and the Maya. In pre-Columbian times, chia seeds were one of the basic elements of the then diet, alongside maize, amaranth and beans. They are inseparable from their denominations. People sacrificed them to their gods. As an element of religious worship, they were condemned to oblivion by European conquistadors.

It was not until the twentieth century that they returned to favor. Salvia hispanica is currently grown in Mexico, Bolivia, Peru, Argentina, Australia, Colombia, Guatemala, Africa and Europe. Chia seeds can be completely black or interspersed with white spots. Today, they are available in almost every supermarket, and we will pay for them from a dozen to thirty zlotys per kilogram. They will work as an interesting addition to many dishes. However, it is not the culinary aspect that is the essence of this article. No less interesting is the rich composition of these inconspicuous seeds.

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Chia seeds – composition
Chia seeds are a rich source of many ingredients that vary depending on the variety and conditions in which the plant is grown. Nevertheless, it seems that some components constitute a permanent core. What is extremely valuable to us is mainly polyphenols and flavonoids. About 500 kcal, 31 g of fat, 42 g of carbohydrates, 34 g of fiber, 17 g of protein, 400 mg of potassium, 1.6 mg of ascorbic acid, 7.7 mg of iron, 335 mg of magnesium are contained in 100 g of chia seeds. , 631 mg of calcium, 54 IU of vitamin A. Because it is a plant product, we do not even find a milligrams of cholesterol.

The high calcium content also attracts attention. Although we know that the best absorbed calcium can be found in dairy products, it is worth thinking about the use of chia seeds as a supplement to this element in the daily diet. This is particularly beneficial for vegans who are constantly looking for a good alternative to animal milk. It can not be concealed that due to the high content of fiber calcium will not be so well absorbed. At the same time, it does not detract from the benefits that Salvia hispanica offers us.

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Chia seeds contain both soluble and insoluble fiber. It is the soluble fraction that is responsible for the formation of a jelly-like consistency after the contact of chia seeds with water. This property is eagerly used by food producers. At home, we can also use it. If the problem of painful erosion on the stomach mucous membrane afflicts us, help in soothing the symptoms may bring a drink on an empty stomach. Remember to keep at least 1.5 hour away from taking medication, so as not to interfere with their absorption.

We know for a long time that fiber is an indispensable element of nutrition. It does not change the fact that in the so-called the Western diet is still not enough. This is a serious problem, considering how important it is in maintaining health. Soluble fiber thanks to the formation of gels delays the absorption of glucose from the intestines, reduces the absorption of cholesterol, increases the feeling of satiety. Insoluble fraction provides adequate peristalsis and prevents the development of pathogenic bacteria in the intestine. In the prevention of cardiovascular diseases, it is recommended to include approx. 30 grams of fiber per day in the diet! 3 tablespoons of chia seeds will provide us with over 1/3 of this amount. However, this is not the only argument for the fact that it is worth taking them into account when arranging the daily menu.

Chia seeds – a source of antioxidants
The coffee acid present in chia seeds belongs to the group of phenolic acids. It is a cinnamic acid derivative. We will also find him, among others in apples, pears, plums, tobacco leaves. Its operation is multifaceted. It is famous above all for its antioxidant properties. It also protects cells lining blood vessels against the adverse effects of LDL cholesterol (the so-called bad cholesterol).

Chia seeds are rich in flavonoid compounds. In the largest amount (a lot depends on where it comes from) we will find kemferol and quercetin. They are mainly responsible for the antioxidative action of chia seeds. These compounds are able to scavenge free radicals. Why are antioxidants so important? There are many reasons. They reduce the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

Chia seed oil
Traditionally used in medicine since antiquity. It was used for eye infections and stomach ailments. The oil is 20-50% of seed content. It contains many valuable ingredients, such as tocopherol or carotenoids. In addition, it abounds in polyunsaturated fatty acids (WKT) from the omega-3 family. Already a portion of 7 g of seeds satisfies one hundred percent of the daily demand for the FFA! You do not have to remind people how important they are in their daily diet.

They have anti-inflammatory, anti-arrhythmic and anti-sclerotic effects. Chia seed oil is easily available. We find it in health food stores. The price of this product is around a dozen or so zlotys per 100 ml. Chia joined the group of products known as functional foods. Functional food in addition to nutritional properties brings other benefits to the human body.

Chia seeds – recipes

No doubt, it’s worth turning the chia seeds into your daily diet. Below are some recipes for their use.

Chia fresca
– 2 glasses of water or coconut water, 500 ml,
– 1.5 tablespoons of chia seeds, 15 g,
– a spoon of lemon juice, 10 g,
– sugar to taste, 5 g.

Nutritional value for the whole portion
calories – 166.9 kcal,
protein – 3.6 g,
fats – 4.6 g,
carbohydrates – 22.9 g,
fibers – 5.4 g.

The way of making
Chia seeds should be thrown into water and mixed thoroughly. Set aside for about 10 minutes. After the indicated time, you can add lemon juice and sugar to taste. This inconspicuous drink with a sticky consistency is an excellent source of omega-3 fatty acids, magnesium, calcium, fiber and antioxidants. It is hard to underestimate its advantages.

Smoothie with pineapple and chilli
– 1 glass of pineapple juice, 250 ml,
– 2 tablespoons of chia seeds, 20 g,
– 1/4 papaya diced, 75 g,
– 1/3 of sliced ​​green cucumber, 60 g,
– ½ seedless serrano peppers, 30 g,
– 1 and ½ tablespoon of lemon juice, 20 g,
– 1 tablespoon of avocado oil, 8 g,
– 1 tablespoon of fresh grated ginger, 10 g,
– pinch of salt.

Nutritional value for the whole portion
calories – 375 kcal,
protein – 6.3 g,
fat – 14.9 g,
carbohydrates – 44.4 g,
fiber – 10.7 g.

The way of making
Pineapple juice should be mixed thoroughly with chia seeds and allowed to stand for 20 minutes. Form the gel together with papaya, cucumber, paprika, lemon juice, oil, ginger and salt. Drink the spill into two glasses.

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A balanced and varied diet is the foundation of health. This variety of diet consists of using food from each group of products. One of the most important groups is fish. They are a great source of high-quality protein, healthy fats, and some rare vitamins. The general nutritional recommendations indicate that we should consume two portions of fish during the week. Unfortunately, in our country (despite the access to the sea), too few fish are consumed, which is a pity, because they are extremely tasty. Among many species from this group, halibut deserves particular attention. His meat is extremely tasty and delicate, it also contains a very small amount of bones. It’s called fish for demanding people – why? You will find the answer below.

Halibut – description of the species and occurrence
Halibut (Hippoglossus hippoglossus) is a predatory sea fish in our country, also known as a saddle. Halibut is the largest representative of fish from the flounder family, some halibut specimens are up to 3.5 m long and weigh over 200 kg. However, halibut from other fish differs not only in its size, because its shape differs significantly from the shape of the fish that we know. The halibut’s body is asymmetrical, flat and ovally elongated, covered with tiny scales of black color, less likely to fall into a dark blue or olive shade. The bottom part of the halibut’s body is light and quite delicate compared to the back.

The specific body structure, contrary to appearances, does not hinder hunting halibut. Convex eyes provide fish with a wide field of view. An additional advantage is a large mouth with sharp teeth. These two characteristics make Halibut a dangerous underwater predator.

Halibut is deep-water fish, it means that they live at very large depths. They are best found at a depth of 200-1600 meters, although also living and hunting individuals have been documented at a depth of 2,200 meters. These fish feel good in cold water areas. They live mainly in the northern areas of the Atlantic Ocean, coastal waters of Canada, Greenland, and Iceland. You can also find them in the waters of the North Sea and the White Sea.

An interesting fact is that a small population of halibut lives in the waters of our native Baltic Sea. The most desirable species on the market is the Atlantic halibut that achieves considerable size. However, you can often find halibut black and navy blue. Another type of fish is Pacific halibut, rarely imported into our country.

Halibut – nutritional values
Fish and their products play a very important role in human nutrition. They are not only a good source of healthy fats and vitamins soluble in them. Fish are also a great source of highly digestible protein. In 100 grams of halibut, we can find 20.1 grams of protein, for comparison in salmon 19.9 grams, and trout 18.0 grams. These values ​​do not differ much from each other, however halibut as a skinny fish differs from the above mentioned low energy value, 100 g of fish is around 90 kcal (two times less than in salmon). This feature makes halibut a fish recommended in particular to people who observe energy balance in their diet. In addition to high protein content and low calorie content, halibut contains a lot of potassium (435 mg / 100 g), phosphorus (236 mg / 100 g) and selenium (45.6 μg / 100 g). Halibut is also a source of vitamins B6, B12, A, E, PP, and D.

Halibut is a fish valued for its characteristic taste, its meat is white, fragile and extremely juicy. It is said to be one of the tastiest fish you can get on the market today. After all, fresh fish (not frozen before buying) is a real rarity, even in specialist fish stores. Fresh fish can be obtained on request. Here, however, there is another problem – the price. A kilogram of fresh halibut fillet currently costs about PLN 120. However, the case looks different when it comes to frozen fillets, prices start at PLN 40. Although the price is relatively high, it is worth to introduce halibut once in a while (below you will find some interesting recipes). An additional advantage of halibut fillets is a small number of bones.

 Halibut – health properties and contraindications
Like most marine fish, halibut is a good source of polyunsaturated fatty acids, 100 g of meat contains 0.29 g of FFA belonging to the omega-3 family. The presence of these compounds in the diet has a special health significance. The omega-3 fatty acids actively participate in the formation of the nervous system and its proper functioning from the time of fetal life. It has been proven that women who consume the right amount of omega-3 fatty acids give birth to children with a higher intelligence quotient than those who have deficits of this ingredient.

Omega-3 fatty acids also play an important role in the proper functioning of the eyes, as they are components of the retina of the eye. Long-term omega-3 deficiency in the diet may contribute to the development of eye dysfunctions (myopia, hyperopia, astigmatism, and others). The main omega-3 dietary source in the diet is marine fish.

Cross-sectional studies of the intake of these fish have proven that the smallest quantities are consumed by people over 60 years of age. It so happens that in this group also the most common eye defect called macular degeneration. This disease is one of the most common causes of blindness in adulthood. Therefore, it can be safely stated that an adequate supply of marine fish, including halibut, can contribute to reducing the incidence of sight defects in adulthood.

Fatty acids from the omega-3 family contained in halibut are also used as a remedy for degenerative diseases of the joints. Research has proven that a diet rich in omega-3 fatty acids reduces pain episodes in osteoarthritis. Omega-3 fatty acids contained in meat and oil from halibut have a strong anti-inflammatory effect.

The anti-inflammatory activity of fatty acids from the omega-3 family works well for cardiovascular diseases. Omega-3 reduces the risk of blood clots, maintains good blood vessels, reduces triglycerides and total cholesterol in the blood serum. In short, they have anti-material effects.

Although halibut is a very valuable and tasty fish, it is not recommended in the diet of pregnant women. It is caused by the possibility of accumulating significant amounts of heavy metals in the body of the sea fish. The most common here is mercury, which is easily stored in halibut tissues. Under the Regulation of the European Union Commission No. 1881/2006 of December 19, 2006, it is acceptable to consume the meat of fish in which the concentration of mercury is less than 0.050 mg/kg. As previously mentioned, it is a fish that reaches a large size and mature age, which promotes the storage of dangerous heavy metals. Pregnant women are therefore advised to exclude halibut from the diet for other equally tasty fish.

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Spring piccata with halibut
The recipe is perfect for a light spring dinner, although it does equally well as a main course for a romantic dinner for two. It’s light, tasty and very easy to prepare – try it yourself, and you’ll find out.

Ingredients for 2 servings
– 300 g fillet of halibut,
– 3 spoons of lime juice,
– 200 ml of fish broth,
– 4 teaspoons of butter (82% fat content),
– 4 tablespoons of green pickled olives,
– 3 cloves of garlic,
– 1 bunch of chopped chives,
– 1 bunch of chopped dill,
– lemon salt and pepper spices.

A method of preparing
Prepare the fish with steam or bake for a short time in paperwork. Pour the finely chopped leek and pressed garlic through the press on a hot and greased frying pan. Add the fish broth, lime juice, butter, stew until the part of the broth evaporates – it is recommended to reduce it halfway before adding the previously baked fish. After adding the halibut fillets, add the finely chopped greens, salt, and pepper. The dish can be served with bread or brown rice depending on preferences.

Halibut on spinach with spicy lemon sauce
It is a dish that will not take more than 20 minutes to prepare, it is delicious light and thanks to its chili note very expressive.

Ingredients 2 servings
– 400 g fillet of halibut,
– 150 g of fresh spinach,
– 1 lemon,
– ½ garlic head,
– 6 teaspoons of butter (82% fat content),
– 1 or 2 small chili peppers (depending on preferences),
– 1 tablespoon of rapeseed oil,
– salt and pepper spices.

A method of preparing
We cut the chili pepper in half and get rid of the seeds, peel the garlic and cut into thin slices. Fry both vegetables in a well-heated pan on rapeseed oil – on low heat so that they do not burn (this can spoil our entire efforts). Put the washed spinach in the pan, add a pinch of salt and mix thoroughly. In the meantime, we prepare fish, seasoning it only with salt and pepper. Fry the fish delicately in butter, then reduce the heat and cook for a while undercover. After preparing the fish, we lecture it on previously prepared spinach. We sprinkle everything gently with lemon juice and decorate the dish with a grilled slice of lemon. The dish is ready to serve.

Halibut is a demanding fish – delicious, very valuable and healthy, and at the same time hard to reach and relatively expensive. However, it is worth to prepare it once in a while in your kitchen. Its taste will surely appeal to you. We encourage you to try our recipes. Remember that eating fish is a very important element of a healthy and varied diet.

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Tropical fruits

We approach exotic fruits and vegetables with less and less distance. The not-so-known taste and origin give way to curiosity related to the use of the product and its properties. Below is a list of foodstuffs with an exotic origin whose consumption brings a lot of pro-health benefits to our body. Check which of them should be included in your daily diet.

Our list will start with a popular pineapple, belonging to the Bromeliaceae family, whose home is South America. The most fruit comes from Brazil, the Philippines, Hawaii, and Mexico. The name of the family from which it derives refers to the main substance of this plant, i.e. bromelain. This compound is well known to athletes because it is effective in the treatment of post-traumatic edema with inflammation. This is done by inhibiting the synthesis of prostaglandins that cause these symptoms. Bromelain is also used as a painkiller in the case of diseases of the musculoskeletal system – for example, degenerative diseases or rheumatoid arthritis may be used.

However, this is not the end of the beneficial effects that result from bromelain supplementation. This compound also affects the absorption of proteins, accelerates the metabolism, which results in a more efficient cleansing of the body of toxins and soothes the development of infection in the respiratory system. Pineapple substance accelerates and facilitates the process of protein degradation in the stomach, which significantly improves digestion, and also improves the healing process of wounds – ordinary and those resulting from burns or surgical procedures.

In the context of the pathology of the motor system, it is worth mentioning the high content of such elements as manganese, copper or iron. The first of these leads to easier absorption of calcium and its absorption by bone tissue. The second participates in collagen synthesis processes, and the latter increases bone strength and prevents them from breaking. In addition, a significant amount of vitamin C makes pineapples are recommended for people struggling with osteoporosis problems.

Sweet potato

Sweet potato also known as potato vodka or sweet potato is a perennial belonging to the great family of the clematis family. Sweet potato comes from the areas of South and Central America, where it is grown. These vegetables are hosted on Polish tables much less frequently than popular potatoes. Sweet potatoes have a significant amount of carotenes and carotenoids, including lutein showing a very beneficial effect on the functioning of our eyes.

The potato wolf also has a low glycemic index (54) due to the presence of slowly digestible carbohydrates. This means that sweet potatoes can be used by diabetics without the risk of a significant increase in blood glucose levels. In addition, sweet potatoes have a high content of micronutrients, such as chlorine, iodine, phosphorus, magnesium, potassium, sulfur, calcium or iron. Of the vitamins, we find here mainly vitamin B6, C, and folic acid or vitamin E.


Fennel is another perennial belonging, however, to the group of celery plants that occurs in areas of the Mediterranean zone and areas of Afghanistan, Iran, and Pakistan. His medical application was already known in ancient times. Italian fennel is used in phytotherapy, where it is used to treat pulmonary problems. By increasing the volume of bronchial secretion, lowering its density and normalizing the movement of the epithelial ciliate it is especially recommended as an expectorant. The essential oil produced from the plant can be successfully used as a means of inhalation and fight against colds. What’s more, the sweet variety of fennel stimulates the secretion of gastric juice and bile and also reduces the tension of the abdominal muscles.

Certainly, fennel is a very good product for problems of gastric nature, such as abdominal pain, lack of appetite, digestive disorders or bloating.


Kaki is a common name for the fruits of the type of tropical tree that occurs in areas of America and Asia. Very often called hurma or persimmons. In addition to the high content of fiber and vitamins A and C, persimmons have numerous antioxidants, which include, among others, epicatechin, gallic and p-coumaric acid as well as proanthocyanidin. These compounds are used in Chinese medicine for the treatment of numerous ailments – from ordinary ailments and inflammations, through lowering of pressure and ending with skin injuries resulting from injuries or snake bites. Studies have reported that the extract of hurma suppresses the process of cancer and intensifies apoptosis or the planned death of diseased cells.


Starfruit is a tropical tree found primarily in the areas of Indonesia and Malaysia. Its yellow fruit, called star-shaped fruit, owes its name to its shape. The taste of the juicy pulp is sweet and sour. The main advantages of carambola are primarily the effective lowering of LDL cholesterol and blood glucose levels, which is a significant advantage for people suffering from diabetes and for people with cardiovascular problems. Carambola has only 30 calories, and the fiber it contains not only keeps you feeling full but improves the digestive system. Starry fruits will, therefore, be very good for people during weight loss. In addition, they contain some other ingredients such as β-carotene, phosphorus, potassium, calcium, iron or vitamins (A, B and C).


Actinidia fruits come from the Yangtze River in North China, where it was initially referred to as Chinese gooseberry. However, only after 1974, thanks to the American importer, this fruit gained its current name or kiwi. Chinese gooseberry due to the high content of zinc, magnesium, and potassium has a beneficial effect in the treatment of cardiovascular disease by normalizing excessive blood pressure, inhibiting platelet aggregation and lowering triglyceride levels in the blood. Kiwi, thanks to a large amount of dietary fiber, is also used in excessive overeating and constipation.
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What’s more, this fruit can be easily used in slimming diets and diabetics due to the low glycemic index (50) and a small number of calories (61 kcal). A high content of vitamin C determines the beneficial effect in the case of immune problems resulting in colds. It is also worth mentioning the presence of lutein and zeaxanthin, which prevent the pathology of the organ of sight.


Tropical trees of the soapstone family have among their representatives a species originating from the Philippines, Cambodia or Vietnam. I am talking about Chinese lychee – a plant with small and spherical fruits that resemble blueberries in their appearance. Chinese plum is characterized by a rich content of polyphenols, which are some of them from basic antioxidant compounds. This means that the consumption of this plant contributes to delaying the aging process and prevents the development of many disease entities, including cancer.

Tasty twinning also has a large amount of potassium, which helps maintain normal blood pressure. What’s more, a large dose of vitamin C is an effective element of the prevention of diseases resulting from the reduced immunity of the body. It is worth remembering, however, that lychees are not recommended for people on slimming diets and those who fight diabetes. This is due to the high content of simple sugars.


The above name includes over 45 species of fruit trees that occur mainly in India and Indochina. In the local culture, it is referred to as the fruit of the gods. Over time, the cultivation of this plant has also spread to other areas including Africa, America, and Europe. The health benefits of mango are confirmed by numerous scientific studies. Researchers confirm that systematic consumption of this fruit can significantly reduce insulin resistance, improve glucose tolerance in our body and normalize blood lipids. These studies confirm the effectiveness of mango in the treatment of such conditions as diabetes, excessive cholesterol, hypertension or metabolic syndrome.

Mango also has a large number of polyphenols, mainly referred to herein as gallotanins. This may explain the use of this fruit for the production of supplements that reduce the risk of developing cancer. In addition, a significant dose of fiber in the seeds of this plant is a very good way to correct intestinal peristalsis, which promotes weight loss and fight against excessive fat. Mango juice is recommended to increase the body’s resistance. In contrast, oil produced from the fruit is a very good means to improve the condition of our skin and its regeneration.


Melon is a species of cucumber whose edible fruit belongs to the family of cucurbits. It occurs all over the world, although its origin is attributed to African, Australian, Asian and some Pacific islands. A cantaloupe variety is characterized by an orange color that proves a rich content of provitamin A, or β-carotene. This compound is a strong antioxidant that effectively sweeps free radicals from our body, which protects against the development of many serious diseases. A large amount of B vitamins positively affects the functioning of the nervous system, which leads to improved mood and concentration and better falling asleep.

Melons in their composition also have a significant amount of potassium, which is well known, has a positive effect on the heart and normalizes blood pressure. The fruits of this cucumber species are also characterized by low calorific value because most of them consist of water. Besides, the presence of a compound called citrulline (also present in watermelons) accelerates the slimming process. What’s more, this substance is involved in the synthesis of growth hormone.


This plant is now practically practiced all over the world, but its origin is attributed to the areas of South America. Peruvian maschunka very often occurs under other names – Brazilian raisin or Peruvian cherry. The fruits of this plant have a small, round shape reminiscent of cocktail tomatoes popular in our country. Physalis is eaten both raw as an addition to desserts and salads and dried, which is a very good alternative to unhealthy snacks.

What, however, testifies to the health impact of this exotic fruit? Above all, the high content of vitamin A, which determines the proper condition of our skin and eyesight, is a very effective antioxidant. Peruvian cherry also has large deposits of vitamin C and vitamins from group B. It is also worth mentioning a significant amount of calcium and phosphorus, which have a very good effect on the condition of our bones and teeth. In turn, the seeds can be used as a good remedy for digestive problems and defecation disorders.


Papaya, or papaya, is another plant originating from South America but also found in the Central and Northern parts of this continent. This fruit is grown mainly in tropical climates and subtropical regions. The papain contained in fruit is an enzyme whose action is similar to another compound produced by our body, or pepsin. Papain has a very good effect on the digestive system after excessive protein intake. In addition, it does not increase the acidity of the digestive system due to the activity of this enzyme in any environment. Due to the huge amounts of antioxidants, papaya also has a strong cleansing and detoxifying effect.


Giant orange is the largest of citrus fruits. Pomelo weight can reach up to 2 kg, while the diameter up to 25 cm. The place of occurrence is primarily the areas of Southeast Asia, and above all the central areas of Indonesia and Malaysia. Pomelo is characterized (like other fruits in this group) high content of vitamin C. The content of ascorbic acid significantly exceeds popular grapefruits or oranges – here we refer to almost 61 mg in 100 g of the product. Assuming that the average fruit weight is from 600 to 700 g, only 1/6 pomelos will be able to cover the entire daily demand.

A large dose of vitamin C leads to improved elasticity of blood vessels, which significantly regulates its pressure and the work of the entire myocardium. In the subject of the circulatory system, it is also worth adding the same high potassium content, which, as has been mentioned many times before, works very well on the whole circulatory system. The glycemic index of this fruit is just 30, so without any problems, it can be consumed by people with diabetes. On the other hand, fiber regulates the digestive system and bioflavonoids act as destroyers of harmful oxidizing compounds.


Lentil is an annual plant belonging to the family of Fabaceae, and this name includes as many as seven different species with a different color. The place of its occurrence is quite extensive (from Asia through Africa to the Canary Islands), but it was first domesticated by the inhabitants of the Middle East. Lentil is very popular among lovers of vegan cuisine, due to its high protein content (9 / 100g). It is also worth mentioning that proteins contained in this plant are, immediately after soy protein, the best absorbable form of vegetable protein.

Very low sodium content and a large amount of potassium explain the frequent use of lentils in the diet of people with circulatory problems. This plant normalizes the level of cholesterol and blood pressure in a significant way, which is an element of atherosclerosis prevention, and thus reduces the risk of strokes or myocardial infarction. Due to a large amount of iron and folic acid, lentils are used to treat anemia or anemia. Both mentioned components have a very good effect on the synthesis of new erythrocytes and increase the level of hemoglobin.

Lentil is also a very good solution for people struggling with overweight or during weight loss. In addition to low-calorie products, it is worth noting that it contains a large amount of dietary fiber. What’s more, a significant amount of B vitamins allows for the more efficient functioning of the nervous system. This, however, is very important in the course of weight loss when the moments of crisis come – lentils can contribute to maintaining a good mood and well-being.


Topinambur is an aster plant occurring primarily in North America, where it comes from. The tuber, also known as tuberous sunflower, has gained special recognition among diabetics. The content of almost 17% of inulin determines the possibility of safe consumption by diabetics, and also promotes the normalization of very common glycemia. Inulin is also responsible for the normalization of cholesterol levels, and the occurring potassium fights hypertension.

Inulin with pectins and fiber present in topinambour is a very good way to fight excessive kilograms and digestive problems. Jerusalem artichoke can be successfully consumed by people struggling with gastric hyperacidity, irregular defecation or colon syndrome. In the case of this last disease, Jerusalem artichoke is responsible for the destruction of harmful bacteria that contribute to stomach pain or diarrhea.

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Allergens in food

People are increasingly following dietetic novelties. Currently, the so-called allergen fashion. Many well-known people from the fitness industry are in favor of excluding allergens from the diet. Among other things, it is said that the consumption of gluten brings with it the same negative effects, and dairy products are pure evil, so it is best to eliminate these products from the diet. However, this is not entirely correct. Of course, some people are allergic to certain products or ingredients. Then, the use of a diet with the exclusion of an allergen is justified. But is it worth blindly following the fashion and excluding from the diet products that are widely regarded as allergens? Is it better to reach for the products we want and not to think about the health consequences?

Allergy and allergens
Allergy involves the occurrence of an immune reaction that is associated with the formation of antibodies that, when bound to the antigen, leading to the release of various substances that are so-called. mediators of inflammation. Symptoms of allergies are very diverse. There may be urticaria, angioneurotic edema, allergic stomatitis, gastro-oesophageal reflux, anaphylactic shock, allergic rhinitis, asthma, otitis media, chronic allergic reaction of the stomach and duodenum, and diarrhea. Of course, these symptoms relate only to people who are allergic to a given nutrient. Side effects after consumption of a given product should not occur in healthy people.

In Poland there is a list of products that can cause allergic reactions or intolerance reactions, these are
– cereals containing gluten, such as wheat, rye, barley, oats, spelled and their derived products;
– crustaceans and products thereof;
– eggs and derived products;
– fish and products derived thereof;
– groundnuts (peanuts) and derived products;
– soya and products thereof;
– milk and derived products;
– nuts, such as almonds, pistachios, walnuts, hazelnuts, cashews, pecans, brazil nuts, macadamia nuts and products thereof;
– celery and derived products;
– mustard and derived products;
– Sesame seeds and derived products;
– sulfur dioxide and sulfites in concentrations above 10 mg/kg or 10 ml / l based on the total SO2 content in the product;
– lupins and derived products;
– mollusks and derived products.

Types of allergic reactions
In adults, there are three types of reactions that can occur after ingestion of an allergen, they are

– immediate allergic reaction – clinical symptoms appear here immediately after ingestion of the allergen, maximum after 10 minutes. It can be both light urticaria and a serious anaphylactic shock;

– an allergic reaction of the cytotoxic type – the reaction develops in various tissues and organs. Antibodies are directed against antigens present on the body’s cells. There is a destruction of cells and activation of other mechanisms of the immune system;

– allergic-type of immune complexes – clinical symptoms may occur even after a few hours up to several days after ingestion of the allergen.

If you are diagnosed with an allergy to a particular nutrient, it is necessary to exclude it from the diet to avoid adverse symptoms. Of course, the allergy may manifest itself harmlessly, eg urticaria or skin irritation, but if the allergen is not eliminated from our diet despite the diagnosis of allergies, it is also possible to have more serious symptoms such as anaphylactic shock.

Elimination diet
The elimination diet is not only a way to detect which food component triggers an allergic reaction. It is also a way of treatment. When we find out which ingredient is allergic to our body, it is necessary to exclude it from the diet. After some time after the allergen has been discontinued, you can try to re-add it to meals, but remember to do it gradually and give it in small doses. If an allergic reaction does not occur, you can gradually increase the dose of the allergen. However, we do not need to re-enter the allergenic substance if the previous allergic reaction was quite strong.

In the elimination diet, attention should be paid to any shortages that may result from the complete elimination of a given product from the diet. Then, to avoid deficiencies, especially vitamins and minerals, it is worth reaching for products that are also a good source of this ingredient. The best solution will be to consult a dietitian.

Of course, the fact that we do not have any allergic reaction after eating food does not mean that we should not pay any attention to what we eat. It is particularly important to maintain common sense. If, for example, after eating eggs we feel flatulence and discomfort in the abdomen, it is worth reducing them in the diet. The most important is the pleasure of eating. However, if we decide to eliminate one of the products from the diet, it is worth paying attention to whether it will not cause deficiencies of vitamins and minerals. If this option arises, you may want to consider supplementing or increasing the supply of a given substance from other food products.

How to determine if you are dealing with allergies
Recently, avoiding products that are considered allergenic has become very popular. Too many people exclude certain products from their diet without a logical explanation. They follow the so-called allergen fashion. People from extremes go to extremes.

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However, before we completely decide to exclude a given allergen from your diet, it’s worth knowing your body. To do this, start a healthy, well-balanced diet. It should contain all necessary macronutrients, vitamins, and minerals. If you are a newbie in the field of dietetics, you should take advantage of the pyramid of healthy nutrition and take physical activity. If you do not feel any negative symptoms when using such a diet, there are no grounds to exclude a given product from our daily menu.

However, if you observe disturbing symptoms such as rash, hives, runny nose, stomach pains, nausea, etc., it is worth considering introducing an elimination diet. For this purpose, it is best to go to a specialist who will diagnose the problem and help us balance the diet accordingly.

Allergen recognition is often based on trial and error. In the beginning, you should exclude from the diet the most allergenic products, such as milk, eggs or grains containing gluten. Such a diet should be carried out for several weeks until the symptoms disappear completely. You can then re-enter the product you removed from the diet, such as milk. If the symptoms return, it means that the product that causes us allergic reactions is milk. Once we know what product is allergy-giving to us, it is necessary to completely exclude it from the diet to minimize the risk of adverse symptoms.

Therefore, there are no medically valid arguments for which healthy, properly nourishing people would exclude from the diet any products commonly considered as allergenic. The start of the elimination diet is recommended only to people who have an adverse allergic reaction to a given product.

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Flaxseed for years was in natural medicine a valued medicine used to treat many diseases. They are flat, gray seeds size 2-3 mm. Flooded with water swell, become larger and darker and are surrounded by mucus. They are also used for the production of linseed oil. 


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1. Linseed – composition 

Flax seeds are a source of polyunsaturated fatty acids (PUFA). These acids build brain tissue. They participate in the proper functioning of hormones, regulate metabolism and reduce the level of cholesterol in the blood. 

Another component of flax seeds is fiber. It affects the work of the digestive tract by helping in constipation and recurring diarrhea. It helps in cleansing the body, removing toxins from it, and enhances the feeling of satiety. 

Flax seeds also contain vitamins and minerals. Vitamin E is an antioxidant that participates in the delivery of nutrients to cells. It is important in the treatment of atherosclerosis and heart disease. Other vitamins contained in flax seeds are B group vitamins that are involved in the transformation of carbohydrates, proteins and fats. They help in the production of red blood cells and bone marrow formation. Minerals contained in flax seeds are magnesium, calcium, iron and zinc. 

2. Effect and impact on the body 

Linseed is used to relieve the symptoms of stomach and bipolar disorder. Connect them then you need with St. John’s wort, marshmallow root or the root of a medical kosher. Linseed is used by people who suffer from peptic ulcer disease. In the case of constipation or diarrhea, drinking linseed is a good solution. Regulates intestinal motility. It helps people suffering from hyperacidity. In inflammation of the bronchi and fetus, increasing the moisture of the mucosa, it soothes them. 

Strengthens memory and concentration due to the content of lecithin in its composition. It eliminates the early symptoms of senile dementia. It prevents bloating. It relieves the symptoms of menopause, thanks to the content of phytoestrogens, they are used in cancer prevention. It is also a great ingredient in shampoos and conditioners for dry hair. It is also used to regenerate nails and skin. 

3. Linseed for slimming 

Linseed is a natural product that through its composition affects the entire body. It also supports the weight loss process. The fiber contained in it reduces the feeling of hunger, causing a feeling of fullness. It also helps detoxify the body, thanks to which fat burning proceeds more efficiently. Flaxseed also impairs the absorption of glucose in the digestive tract, thanks to which less tissue gets into the tissues and less can be stored. 

4. In what form should you eat them? 

Different forms of linseed are used for various ailments. In the case of diarrhea you can use them in the form of jelly, then 2-3 tablespoons of linseed are flooded with two glasses of water. Then it is boiled for 20 minutes on low heat. After cooking, the seeds are drained and the jelly itself is drunk. It should be drunk twice a day until the symptoms disappear. Drinking of the beans gives the expected results. An infusion of flaxseed is used to relieve irritation of the throat. 

Two teaspoons of linseed are poured over with warm water and boiled about 10 minutes. Grains ground or whole can be added to salads, yoghurts, bread. A valuable addition to salads is also linseed oil. When using flaxseed, observe how your body reacts, so at the beginning it is better to use them in smaller quantities. A large amount of fiber can cause diarrhea, then you need to reduce the amount of edible seed. 

It should also be borne in mind that linseed contains traces of hydrogen cyanide, which is active when the grains are ground. It is best to buy whole grains of flax, which we grind at home, because over time the healing properties of ground grains are reduced. It should also be remembered that the fat contained in the seeds may rancid. 


You can read also: Linseed – a power of nature!

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Black cumin – healing properties, nutritional values ​​and application

Black cumin is also known as black cumin, black sesame, Roman coriander, in older black cumin books it is also called the grain of Benedict. In general, the name black cumin comes from the Latin word nigellus or niger, meaning black. Regardless of what naming we use, we should reach for the nigella as often as possible. It is a plant that has been recognized in antiquity. Today it has lost some popularity in favor of exotic superfoods, but it is definitely worth reinstating it in the form of grains and black cumin oil. Why is it worth to include black cumin in the diet? 


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The use of black cumin 

To fight disease. Black cumin supports the immune system of the body (it has an immunoprotective effect), thanks to which it protects us against the action of both bacteria and viruses. For this reason, it is worth reaching for it in the autumn and winter, although it is possible to use black cumin all year long. It is a plant that promotes the production of antibodies, therefore it prevents infections and speeds up the treatment of those that have already appeared. Interestingly, black cumin is perfect for allergy sufferers. Research shows that it has an antihistamine effect, thanks to which it reduces allergic reactions. In some parts of the world, black cumin (and more precisely, black cumin oil) is used as an auxiliary in the treatment of asthma – it improves lung function, minimizes wheezing, and thus reduces the dose of conventional medicines. Black cumin also has antifungal activity – including Candida Albicans. 

A way to anemia. With anemia, it is usually recommended to eat red meat or to drink nettle juice, but it turns out that the treatment of anemia can be supported with black cumin. This plant increases the level of hemoglobin and the number of erythrocytes, thanks to which anemias recover more quickly. 

For parasites. Black cumin prevents the development of tapeworms and other parasites, including pinworms, so it is worth giving it as often as possible to children who are particularly vulnerable to contact with nematodes. Black cumin is effective in the fight against schistosomiasis (a parasitic disease caused by Schistosoma flukes). In addition to daily hygiene, it is also worth giving preventive blackcurrants to all family members. 

For the treatment of skin lesions. This property was used especially by the ancients; Black cumin was a very popular drug for all skin inflammations. It is worth knowing that this plant is suitable for atopic dermatitis and for fungal infections (due to its antiseptic and antifungal properties). In addition, it also promotes the treatment of acne. In case of inflammation, it is best to use it externally; you can wipe your face with blackberry infusion and you can rub oil into your skin and leave it overnight. Antibacterial action will prevent the further spread of acne and will speed up the treatment of the resulting breakouts. 

For people with insulin resistance. It helps regulate blood sugar, protects the pancreas, promoting its regeneration and renewal of pancreatic islets responsible for the production of insulin. It should be included in dishes containing carbohydrates, so that glucose does not jump rapidly after a meal. 

In addition, black cumin protects against the effects of radiation – in the study black cumin prevented damage caused by ionizing radiation in radiotherapy. Black cumin also helps to get rid of hypertension. Black cumin not only lowers blood pressure and reduces the risk of blood clots, but also protects against the growth of harmful homocysteine, leading to the development of atherosclerosis. Prevents the formation of kidney stones. It reduces the concentration of oxalates in the urine and inhibits the formation of kidney stones. It also works anti-ulcer in the stomach. Black cumin oil causes an increase in the amount of mucin (a component of saliva and bile, also present in the intestine) in the mucous membrane of the stomach. Black cumin has also proven effectiveness against Helicobacter pylori bacteria. It brings relief in the case of symptoms of gastro-oesophageal reflux. Black cumin regulates menstruation, and supports lactation in nursing women. 

Composition and nutritional value of black cumin 

In black cumin, we find fatty acids, proteins, alkaloids, saponins, flavonoids, essential oils, vitamins and minerals. Black cumin is a rich source of unsaturated fatty acids, mainly linoleic acid, as well as oleic acid and rare eicosadienoic acid. In black cumin you can find, among others thymoquinone, thymohochoquinone and dithymoquinone, i.e. chemical compounds with antioxidant, anti-inflammatory, anti-tumor, antifungal and antibacterial properties. Black cumin seeds are a rich source of vitamins (at least vitamin E, from group B) and mineral salts – calcium, iron, potassium, zinc, phosphorus and copper. In black nigella, we can also find phytosterols and a number of less known phytochemicals. 

Rescue for hair and skin 

Black cumin oil was appreciated by people fighting dandruff. Interestingly, black cumin not only cures skin inflammation, but can also reduce baldness. It is recommended to use it directly on the hair as a wiper, but it can also be used as an internal support. Black cumin contains valuable unsaturated fatty acids, mainly linoleic acid, oleic acid and rare eicosadienoic acid – necessary min. for the health of hair, skin and nails. In addition, it can affect faster hair growth because it stimulates the bulb. For this reason, it is worth using oil directly on the base and rub into the scalp. Black cumin oil is an effective remedy for sunburns, ulcers, cuts and purulent lesions. 

The use of black cumin in the kitchen 

Black cumin is most often used as an addition to bread and cheese. The seeds are added to sauerkraut and pickled cucumbers. Black cumin will be useful primarily in dry dishes , because it has a characteristic, spicy taste (sometimes used as a substitute for pepper). It is worth to use it as a spice, and the oil can be added to salads to enhance their taste. Black cumin will be perfect for all marinades for meat; it combines well with with poultry, it also fits well with cottage cheese. 


You can read also: Curcumin – a natural alternative to painkillers!