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Garlic

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

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

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

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

Fermented Black Garlic 400mg

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

Combat the infection!

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

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

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

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

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

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

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

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

Odorless Garlic

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

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Antioxidants

Everyone knows that a high content of vegetables and fruits in the diet, as well as other nutritious plant products, can limit oxidative stress and many diseases associated with it. This is due, among other things from the content of antioxidants that fight free radicals and protect our tissues from damage.

Although fruits and vegetables are indeed the richest sources of antioxidants in our diet, other products, sometimes unrelated to them, also have antioxidant properties. A great example are spices that look innocent, but have a big impact on our health!

Free radicals and oxidative stress
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Free radicals in the scientific literature are often referred to as reactive oxygen species because they are its metabolites and are characterized by higher reactivity. These reactive oxygen species are a by-product of normal oxygen metabolism. It is estimated that about 5% of oxygen delivered to tissues is processed into free radicals.

Low physiological levels of free radicals are required for the smooth functioning of the system. For example, in the muscles their presence allows for maintaining normal tension and performing contractions, however excessive production prevents the functioning of muscle fibers, which leads to weakness and fatigue.
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Excessive production of reactive oxygen species is primarily known for causing oxidative stress. Free radicals can cause direct damage when they react with protein components and lipids.

The concentration of free radicals achieved in normal conditions is harmless because it is effectively neutralized by enzymatic mechanisms, for example, glutathione peroxidase. However, excessive production of free radicals outweighs the body’s defenses and then only antioxidants provided with food can help.

Antioxidants

Due to the growing risk of diseases associated with oxidative stress, there is a growing interest in substances that can protect human health.

Antioxidants are ingredients that have antioxidant properties and can remove free radicals. Among them, you can mention mainly vitamins A, C and E, selenium and bioflavonoids.

Among the classic antioxidants, the strongest antioxidant effect is attributable to vitamin E, the effectiveness of which is confirmed by many studies.

Reactive oxygen species can damage various cells in our body, which is why a high intake of antioxidants may reduce the risk and consequences of diseases such as cancer, atherosclerosis, Parkinson’s disease or cataracts.

Ranking of antioxidants in spices

Most spices and herbs have a particularly high antioxidant content per 100 grams of the product. Unfortunately, we rarely use them in such large quantities, that’s why they can not be compared by weight to normal food products.
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Despite this, spices are an important element contributing to the increase in total consumption of antioxidants, especially in dishes originating from regions where spicy flavors dominate.

Cloves, mint, and cinnamon deserve special distinction. The former has the most antioxidants and should have a permanent place in every kitchen.

Other products rich in antioxidants

It is worth remembering that these products of plant origin are the main source of antioxidants in the diet. A direct comparison of meat products with fruits, vegetables, and nuts shows that this second group has on average up to 33 times more antioxidants.

A good and easy-to-eat source of antioxidants are berries – different varieties of them, which are characterized by a high content of flavonoids, tannins, and lignan. To combat the accumulated free radicals, it is also worth eating nuts.
Capsaicin & Ginger
Among the sources of antioxidants are also some unexpected items, such as coffee and tea. In recent years, there have also been studies showing that chocolate has strong antioxidant properties. This is due to the cocoa content, so it is best to choose bitter chocolate.

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Digestive System Healthcare Strengthen immunity

Healthy during all seasons? Probiotics!

Food products should provide consumers with adequate nutritional value, ensure high quality and, above all, safety. The development of microflora in food products can affect the human body in two ways, support it or harm it. Bacteria harmful to humans can cause food poisoning, cause diarrhea, vomiting, abdominal pain and transferring. The probiotic bacteria have a positive effect on the body. Currently, probiotic microorganisms arouse more and more interest in modern medicine due to the wider spectrum of applications. They also found a place in sports environments.

What are probiotics?

Jarro-Dophilus Women, Vaginal ProbioticProbiotics are live bacterial cultures that, given a specific amount (WHO, FAO), have a positive effect on the health of the host, in particular, the microbiological balance. They demonstrate the ability to colonize the digestive tract, improve its functioning. They inhibit the growth of bacteria, antigens, toxins, thereby reducing potentially harmful effects on the body. They affect the innate and acquired immune system, additionally improve the functioning of the intestinal barrier by the local immune response. The mucous membrane lining the digestive tract is the first line of defense against pathogen invasion. The key element of the immune response is the ability to differentiate between pathogenic bacteria (bad bacteria) and non-pathogenic bacteria (good).

Where can we find probiotics?
Probiotic bacteria are found in fermented dairy products, sourdough products, vegetable silages, sauerkraut, and pickled cucumbers. They give the products a specific aciLactibiane Tolerancedic smell andLactibiane Tolerance taste, they protect them against the development of harmful microorganisms. They are also available in the form of pharmaceutical preparations in the form of capsules or sachets. The two main commercial species are Lactobacillus acidophilus and Bifidobacterium bifidum. The shelf life of most probiotic preparations is 3-6 weeks when stored at low temperatures. Storage of dried (lyophilized) supplements may be up to 12 months, however, the level of bacteria during storage may be reduced.

How do probiotics support the immune system?

Yum-Yum DophilusProbiotic supplements for physically active people can help the immune system, affect the maintenance of health and improve immunity. Support for probiotic supplements should be considered in people who suffer from recurrent or persistent colds of the upper respiratory tract, frequent pains of the throat (URTI). URTI includes colds, tracheitis, laryngitis, as well as symptoms such as fever, cough, sore throat and headaches. The use of probiotics, in this case, has a beneficial effect on shortening the disease period, and thus on limiting days without training or work (King et al., 2014).

In a large study involving 465 active adults, it was shown that taking a probiotic supplement for five months reduced the risk of URTI. The study included a supplement containing the Bifidobacterium animalis subsp. Strain. lactis Bl-04 (West et al., 2014). The latest review published in 2015 indicated that probiotics concerning placebo reduced the incidence of URTI by 47%, and the average duration of the disease was shorter by 2 days (Hao et al., 2015).

If we decide on a supplement supporting the immune system, it is worth reaching for the species Lactobacillus or Bifidobacterium. They have been associated with the activity of the immune response, including increased NK cell activity, neutrophil cell, monocytic capacity, cytokine production, and increasing the amount of antibodies.

Effect of probiotics on the digestive system

ProbioBalance Sport & Fitness BalanceOther potential benefits include the effect of probiotics on the reduction of gastrointestinal symptoms. Food disorders (GI) during the activity affect 30-50% of athletes. Applies to athletes practicing long-distance training, including cycling, triathlon, marathon. The main symptoms of GI are loss of appetite, heartburn, nausea, vomiting, reflux, abdominal cramps, overflows, bouncing, stinging acute pain, bloating. They can affect the result and contribute to the early end of the performance. The reasons for the occurrence of GI are not fully explained.

It is suggested that the redistribution of blood flow, or blood flip from viscera to active tissues (muscles), takes place during exercise high intensity. This results in increased permeability of the mucous membrane and contributes to the formation of GI. Supplementation with probiotics in combination with nutritional strategies supports active people with gastrointestinal discomfort during activity.

Practical advice on the use of probiotic supplements

Active & Sport– Most of the studies carried out suggest the effectiveness of supplementation with probiotic in an amount of 10¹º. Some preparations available on the market in 2015 contain larger amounts of probiotic bacteria, 25-50 billion bacteria in a dose. Research conducted by the Australian Institute of Sport has shown that most athletes safely tolerate a dose of 35-50 billion bacteria of commercial products. Lower doses can benefit individuals.

– When selecting a probiotic, reach for a specific one containing Lactobacillus and / or Bifidobacteria. Probiotics should be taken with food, the morning is the perfect time of day. Take a dose of probiotic for breakfast or just before a meal.

– Pay attention to the expiry date of the supplement and the place of its storage.

– The positive effect of supplementation is observed after consuming probiotics for several weeks. In the first weeks of supplementation, a gradual change in the intestinal microflora may cause some people to have gastrointestinal symptoms. Delicate flatulence, overflow, discomfort may occur.

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How to avoid lack of immunity during intensive trainings

Physical activity has a significant impact on the functioning of the immune system. Prolonged, high-intensity workouts can adversely affect the immune system. They help to reduce the number of white blood cells (leukocytes) and lead to the so-called immunosuppression induced by physical exercise. During it, the immune system is compromised, it opens the immunological window for microorganisms. Such a change can take up to 72 hours. Also, there are inadequate post-workout regeneration, poor diet, an insufficient amount of vitamins and minerals, increased oxidative stress, fatigue, insufficient sleep. All this can affect the frequent breaks in physical training caused by a cold. If you often catch an infection or are in a preparatory period, you should pay special attention to several elements.

 Carbohydrates during physical activity

All PancreasCarbohydrates consumed during physical activity can affect the reduction of metabolic stress, contribute to the maintenance of blood glucose. The use of a carbohydrate-rich diet and their introduction during prolonged training (30-60 g / h), reduces the level of circulating stress hormones (including adrenaline and cortisol), anti-inflammatory cytokines (eg interleukin 6 and 10) and delays the appearance of fatigue.
Hydratation of the body

Taking fluids during the activity prevents dehydration of the body (disrupting the fluid balance contributes to an increase in the concentration of stress hormones). Also, it influences the secretion of saliva, which in its composition contains antimicrobial proteins, including immunoglobulin A (IgA), lysozyme, amylase, lactoferrin, and defensin. Salivation during exercise is reduced. In combination with dehydration, there is reduced secretion of antimicrobial proteins. Regular intake of liquids in the amount of 100-250 ml every 20 minutes prevents the development of the presented situation.

Probiotics

ProbioBalance Woman Balance 20 mld.Probiotics are live bacterial cultures that, given in an appropriate amount, have a beneficial effect on the health of the host. The clinical benefits of probiotics result from the change in the intestinal microflora and increase the integrity of the gastrointestinal mucosa. Also, they affect the modification of the secretion of macrophages and lymphocytes and the increased expression of antimicrobial peptides. Support for probiotic supplements should be considered in people who have recurrent or persistent colds of the upper respiratory tract (URTI). URI includes colds, tracheitis, laryngitis, as well as symptoms such as fever, cough, sore throat and headaches.

Probiotics can be found in food products such as buttermilk, kefir, fermented vegetables – pickled cucumbers, cabbage, and in the form of tablets or soluble sachets. Most studies suggest the effectiveness of probiotic supplementation in the amount of 10¹º, i.e. about 10 billion. Some preparations available on the market in 2015 contain 25-50 billion bacteria per dose. Research and clinical experience by the Australian Institute of Sport have shown that most athletes safely tolerate a dose in 35-50 billion bacteria of commercial products. Lower doses can benefit individuals. Probiotics for active people should contain bacteria of the genus Lactobacillus or/and Bifidobacterium.

Vitamin D

The discovery of the VDR receptor for vitamin D in most human extracellular cells has signaled its effect on other systems, including the immune system. He participates in many immunological processes, including in the activation and proliferation of lymphocytes, the production of antibodies, as well as the regulation of the immune response. It is available in some foods such as eggs, milk, cheese. We can get it in the form of dietary supplements and completely for free through skin synthesis. In Poland, due to geographical locations, supplementation with vitamin D is required from September to the end of April for children and adolescents (1-18 years) in the amount of 600-1000 (IU) per day, for adults 800-2000 IU per day, for athletes 1000 -2000 IU per day. The permissible upper dose of vitamin D for an adult with normal body weight is 4000 IU per day.

Omega-3 acids

Vitamin D3Fatty acids affect the modulation of the immune system in several ways. Some of them produce pro-inflammatory cytokines, e.g. fatty acids from the omega-6 family, contribute to the development of inflammation. Antagonistic anti-inflammatory action (reducing the number of cytokines) shows omega-3 acids. They should pay for your special attention. Physical effort increases the formation of inflammatory mediators, which is why acid supplementation is not only recommended during the period of increased infection. The recommended dose is DHA + EPA omega-3 – 650 mg, including DHA 350 mg.

Apart from supplementation with omega-3 acids, it is very important to maintain an appropriate ratio of omega-6 to omega-3 in the diet – it should be 31 (in the standard Polish diet it is 201). To keep the right proportion, enter sea fish and vegetable oils (rapeseed, linseed oil, olive oil) into your diet, and limit the consumption of processed foods, sweets, grape seed oil.

Glutamine

Glutamine 1400 Mega CapsGlutamine is an amino acid whose reception is worth considering among athletes in the infectious period (fall and spring). It is an energy substrate for lymphocytes, erythrocytes and bone marrow cells. Also, it is worth mentioning that consumed after training can reduce the feeling of discomfort (especially important for people who have a problem with eating a meal right after training). Nevertheless, despite its advantages, 100% of the effectiveness of glutamine has not been demonstrated to support the immune system after exercise. Only a few researchers emphasize its positive impact on URTI. Suggested doses are 0.1 g / kg BW or 5-10 g.

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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.

Gold Standard Curcuminoids

Caraway
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.

Coriander
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.

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

Herbal Energy

Peppermint
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 m.in. 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.

Dandelion
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.

Guduchi

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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Figs

Small fig fruits reach a weight of nearly 70 grams. Figa is derived from the Arabian Peninsula. It is a treasure trove of beneficial relationships that will fantastically support our health and care for beauty. Is it worth eating the common figs? What else besides the delight of the palate can bring us regular consumption of these fruits? How is their nutritional value presented? How can you use them in the kitchen?

Figa vulgare – short characteristics
The common fig (Ficus carica) is a fruit of the mulberry family. It comes from the Arabian Peninsula, the Middle East, but it is also cultivated in Southern Europe or Asia Minor. There are several types of this fruit, such as Dalmatian figs, goats, also called kapryfigami, which are unfit for consumption, and Smyrneńskie. The latter are considered to be the highest quality product. Panties are characterized by a dark purple color and shape resembling elongated pears. Sometimes it can be covered with a white coating, which is often misinterpreted as mold. Meanwhile, in fact, it testifies to the fact that it is the fruit of a good species. In taste, the figs are very sweet and a bit bland. On the market you can find them in fresh or dried form.

Panties – calories
Figs are products belonging to a group of fruits with a relatively high calorie content. Both fresh and dried figs contain mainly sugars – mainly fructose and glucose. The dried form of these fruits up to 70% consists of sugars. Of course, besides this ingredient, figs contain many other nutrients that make them valuable. However, the high sugar content makes up to 249 kilocalories in 100 g of dried figs, and 74 kilocalories in the same amount of fresh ones.
Figs common – nutritional values
Figs are a real richness of ingredients that are beneficial to health and beauty. Both fresh and dried fruits contain many vitamins and minerals as well as antioxidants. They are the main source of vitamins A, B, C, K, as well as calcium, potassium, magnesium, folic acid, phosphorus and iron. In addition, they are a good reservoir of pectin and dietary fiber. The following table shows the nutritional values ​​of fresh and dried figs per 100 grams of product.
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 Common Fig – properties
Thanks to its rich composition, fig tree fruits have a positive effect on many aspects of health. Due to the fact that they are rich in calcium, they are a great measure in the prevention of osteoporosis. Strengthen teeth and bones. They should therefore be included in the diet of both children and women in the perimenopausal period. What’s more, fresh figs abound in phytosterols, which also makes them a good product for women over 50, because these ingredients soothe the symptoms of menopause. In addition, panties are also ideal for people struggling with diseases of the cardiovascular system. Because the potassium contained in them perfectly reduces blood pressure. In addition, dietary fiber, which is stored in these fruits helps lower cholesterol levels, and thus – protects against such diseases as stroke or atherosclerosis. People suffering from constipation can also find help by eating figs. As it turns out, dried figs contain the most fiber from dried fruits, thanks to which they perfectly support intestinal function and, as a result, fight constipation. Here, however, always remember to take the right amount of fluids, because their deficiency with a high intake of fiber gives the opposite of the desired effect.

If the body is exposed to permanent stress, it is necessary to include figs in the diet. They are also helpful for people suffering from insomnia. Magnesium contained in them effectively supports the nervous system, improves memory and concentration. Also B vitamins, also found in figs, have similar effects. In turn, vitamins A, C and E support the proper functioning of the eye and improve the appearance of the skin and delay the aging process.

The fig tree fruit also has the following properties
– strengthen immunity,
– have anti-inflammatory and antibacterial properties,
– support the removal of free radicals,
– protect against the formation of cancer,
– they support the proper functioning of the liver.

In spite of so many benefits that flow from eating figs, it should be noted that, unfortunately, not all of these fruits will be recommended. Panties should exclude people suffering from diabetes from their diet. This is due to the aforementioned high sugar content. In addition, figs are not recommended for people suffering from migraines. They contain a compound called tyramine, which can exacerbate the symptoms of this disease. There are also studies showing that people allergic to birch pollen should also be careful in eating fresh figs. This is because in the group of these people often occurs. cross-allergy phenomenon. This means that among individuals allergic to birch, unwanted symptoms may occur after ingestion of fresh figs, such as urticaria, pruritus, facial edema, asthma, gastrointestinal disorders, or an allergy syndrome in the mouth.

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Bee pearls

Pierz is a little known product produced by bees. It has several pro-health properties and has a high nutritional value. It is worth using this product to nourish the body and improve immunity.

Acquiring bee colonies
Bee is produced by bees from pollen. The so-called collector bees have special baskets on the legs and collect pollen grains mixed with a small amount of secretion of the salivary glands and nectar. Then the resulting mixture is taken over by the bees present in the hive and carefully laid in slices. Subsequently, the pollen is moistened with saliva mixed with honey and whipped with layers. The upper layer is additionally covered with wax. Most often, bees gather her near the brood. Under these conditions, feathering is caused by the lactic fermentation process. The resulting lactic acid has a preservative effect and protects against deterioration. Bee is mainly food for bee larvae and a good source of protein for adults.
Almond-coconut cream with honey
Bee brood – chemical composition
Pierz composition resembles pollen. It should be noted, however, that the bioavailability of ingredients improves as a result of fermentation. The composition contains proportionally the most carbohydrates (13-55%) – the majority of simple sugars, mainly glucose and fructose.

Sugar Free Syrup

Pierz also consists of water – 20-30%, protein is 10-40% of the composition. It contains 25 amino acids, including exogenous ones, which must be delivered to the body with food (methionine, lysine, threonine, histidine, leucine, isoleucine, valine, phenylalanine and tryptophan). This product also contains ribonucleic acid.

The broiler contains fats in the amount of 1-20%. They are both saturated and unsaturated fatty acids. Particularly beneficial for health is alpha-linolenic acid, from which the eicosapentaenoic and docosahexaenoic acids are produced in the body. It is also worth mentioning beta-sitosterol that reduces the absorption of cholesterol in the intestines.

Fish Oil 1000mg

Bee contains biologically active compounds, including polyphenols in an amount of 1.6%. Mainly they are flavonoids, leukotrienes, catechins, and phenolic acids. The largest amounts are glycerides of kaempferol, isorhamnetin and quercetin as well as chlorogenic acid.

This product contains numerous invertase enzymes, catalase, pepsin, trypsin, lipase, lactase.

Pierz is characterized by a significant amount of vitamins. The amount of vitamin C can reach up to 300 mg / 100 g. This product also contains vitamins B, B1, B2, B6, nicotinic acid, pantothenic acid, folic acid, biotin, rutin and inositol, and fat-soluble vitamins – provitamins A and E.
Vitamin C with Quali-C 1000mg
Among the minerals, potassium, magnesium, calcium, and sodium, copper, zinc, chromium, manganese, molybdenum, cobalt, silicon, selenium and iron are all worth mentioning. During the fermentation process, the content of simple sugars and lactic acid increases. Part of the protein is broken down into peptides and amino acids. This contributes to the improvement of bioavailability.

The increase in the nutritive value of feathers concerning pollen also results from the addition of digestive enzymes, organic acids, and antibiotic substances by the bees during the production of the product.
Life Force with Iron
Health properties and health of bee colonies
Bee, unlike honey, is not sweet but has a sour taste. The recommended daily dose should not exceed three teaspoons a day. This product can be taken alone in combination with honey, water or milk. It is best to take the feathers twice daily in a dose of 10 g.

The anti-cancer effect of the feathers results from the presence of unique compounds such as oleanolic acid, its b-ursolic acid isomer, and betulin. They inhibit the formation and differentiation of cancer cells and the process of angiogenesis, which is particularly important in the development of cancer.
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Similar substances include caffeic acid, chrysin, quercetin and kaempferol.

Because of its unusual qualities, Pierzga is often called the food of the gods or the cradle of youth. This is one of the oldest dietary supplements. It is mainly recommended for active people due to the effect on increasing physical fitness. The consumption of feathers also affects the absorption of oxygen by the tissues.

Pierz has nutritive, antibiotic and immunostimulatory properties. This product can be used to support the treatment of diseases such as chronic hepatitis, chronic tonsillitis, cardiological diseases or iron deficiency anemia.

The inhibition of bacterial growth is mainly due to the content of protein substance – bacteriocin. It inhibits the growth of Gram-positive bacteria from the Listeria genus.

Bee is a product with high antioxidant potential. The scavenging capacity of free radicals was determined at 72-94% and 71-92% in the ABTS + and DPPH reaction systems, respectively.

Side effects of bee colonies
Bee brood can not be used by people who are allergic to products made by bees. Otherwise, its consumption does not cause any side effects.

Bee is a safe product, containing ingredients that strengthen the body, improve immunity, as well as prophylactically acting against certain types of cancer. The high antioxidant potential and the abundance of minerals and vitamins make it a valuable addition to your daily diet.

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Carbohydrate diet vs the fat diet

Searching for the answer to the question of which of the two diets is better is not a new problem. Already after 1860, American entrepreneur William Banting praised the benefits of carbohydrate reduction – writing that he did not feel hunger on such a diet and lost 20 kg a year, even though he was 66 years old. The beginning of the 20th century was dominated by studies showing the ergogenic properties of carbohydrates, but in the 1970s Fatty Revolution of Dr. Atkins occurred. About 10 years later, government recommendations began to direct fat reduction in the diet, which was the result of many studies showing a correlation between fat intake and obesity and the development of civilization diseases. Currently, it seems that the popularization of the paleo diet and ketogenic diet has again started the trend of carbohydrate demonization.

The discussion about which of the two diets is better is characterized by the fierceness of both sides, which brings very good arguments to the discussion. In this article many doubts will be dispelled, however, the main aspect discussed will be the effect on the composition of the figure, in particular for fat burning.

What is deposited as fat
According to the first law of thermodynamics, energy can not be created or destroyed. From this perspective, a calorie is equal to calories and no caloric-balanced diet is better than another. However, the human body is more than a closed system and the food consumed, in addition to providing energy, causes variable physiological effects.

For example, after the consumption of carbohydrates, the level of sugar in the blood grows, but their too high increase could pose a health risk, which is why the body releases insulin. This hormone helps to stabilize blood sugar levels. However, carbohydrates can not be effectively converted into fats, which is why they are directed to the muscles where they are used as a source of energy – thus they displace fat burning.

By limiting the number of carbohydrates in the meal, we allow ourselves to maintain a high rate of fat burning, but at the same time, we are forced to eat more fat in order not to starve.

The best example of the above dependences is the study by Dr. Kevin Hall, who gave the participants two different diets and using the metabolic chamber to study the exact amount of fat used as energy.

The results of this study can be interpreted in two ways. In the fat diet, more fat was used as energy, but the carbohydrate diet fatter was burned than the diet provided.

The truth, however, is always in the middle. As the author of the study notes, if the calories and protein are maintained at the same level, the increase of one of the two macronutrients causes the balance of fat reaching fat tissue remains unchanged.

The important role of protein
Although we find many testimonies of people who have succeeded in slimming both fat and carbohydrate diets – to perform a tangible comparison, it is best to refer to scientific research. Below are some examples along with the specified diet specifications.

At first glance, the fat diet beats the carbohydrate diet, but there is a shortcoming. Diets are sometimes unbalanced in terms of calories, and the balance of protein is less frequent.
It is a secret weapon of the fast diet because many foods rich in fat also contain a lot of protein. It is difficult to make a dish rich in fats that will not be rich at the same time in protein. In the case of a carbohydrate meal, it is much easier.
This fact is very important because the protein is responsible for inhibiting hunger, stimulating metabolism and muscle anabolism.

What happens if we balance the carbohydrate and fat diet in terms of protein? The answer is given by the 2006 study, in which fat loss was the same in both diets (no statistically significant difference). Other studies equal in terms of the amount of protein also do not show significant differences – they indicate that in such conditions the difference between diets is minimal.

Efficiency
The longest test to check the effect of fat diet on fitness lasted 4 weeks, and its author was Dr. Stephen Phinney. After switching to a ketogenic diet and adaptation to the use of fats as energy, the participants’ strength options were checked. Despite the almost complete lack of carbohydrates in the diet, time to exhaustion during exercise did not change after 4 weeks, indicating the neutral effect of the fat diet.

However, these are averaged data that mask the individuality of individuals. One of the participants noted a significant increase in fitness, increasing the time to exhaustion by 84 minutes! In turn, two participants died on a fat diet, the time they could run, shortened in turn by 48 and 51 minutes. This shows that everyone can react completely differently to the composition of the diet, some will improve their results on a diet of fat, others on a carbohydrate diet.

Pros of carbohydrate diet
In addition to the above information, we can distinguish several obvious pluses for each of these diets. When it comes to carbohydrate diet, they will be them
– a higher level and the ability to use glycogen;
– improvement of fitness during intensive exercise;
– higher levels of IGF-1, leptin, thyroid hormones (T3);
– lower cortisol levels.

Pros of the fat diet

The advantages of using a diet rich in fats are first and foremost

– better hunger control;
– easy delivery of protein in the diet;
– lower levels of insulin hormone;
– a higher level of ketone bodies and glucagon hormones, catecholamine.

The final verdict
The debate on these diets is so fierce because there is no definite answer that is better. The reduction of both fats, as well as carbohydrates, has its pros and cons, a good trainer should know which to use and at what time to maximize the effects. Ultimately, the best diet is one that is signed with your name and surname.

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Chia

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.

Protein
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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Halibut

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.