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Nuts – natural source of oils

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

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

1. Walnuts

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

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

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

2. Almonds

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

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

3. Hazelnuts

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

4. Cashews

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

5. Brazil nuts

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

6. Pistachio

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

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

7. Coconuts

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

8. Peanuts

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

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

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

9. Summary

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

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

Bibliography

Ciemniewska-Żytkiewicz H. et al., Nutritional value of nuts and their importance in diet, Postępy Techniki Przetwórstwa Spożywczego 2014, 1, 90-96.

Stróżyk A., Pachocka L., Nuts as an important component of athletes’ diet, Problems of Hygiene and Epidemiology 2016, 97 (4), 328-334.

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

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

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

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

Borecka W. et al., Walnut (Juglans regia L.) – a natural source of health-promoting food ingredients, Science. Nature. Technologies 2013, 7 (2), 1-7.
United States Department of Agriculture Agricultural Research Service, ndb.nal.usda.gov/ndb/ (9/10/2018).

Manolas S., SUPERFOOD, or how to treat yourself with food, Warsaw 2017, 115, 112, 110, 120, 117, 106, 125.

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Health & Beauty Healthcare

Olive

Olive already settled in Polish homes permanently. This is probably due to the Mediterranean diet, which is considered the healthiest in the world. Despite the consumption of large amounts of fat by the inhabitants of Mediterranean countries, the percentage of people with cardiovascular diseases is negligible. All this thanks to monounsaturated omega-9 vegetable fats, which predominate in olive oil.
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The best olive oil
The choice on the market is huge – everyone who regularly shopping in the supermarket knows this. We usually choose the cheapest because we think that each oil is the same. However, the method of obtaining it is evidence of quality and health properties. Cheap oil is most often obtained by chemical extraction and refining of olive pomace left over from the first pressing. In other words – it is a waste product after what is most valuable. Carefully read the labels and choose extra virgin oil, i.e. from the first pressing. You can also look for unfiltered oil, which contains 30% more antioxidants. Olive oil should be sold in a dark bottle to protect against the sun, which affects the rancidity of fat. It does not have to be stored in the fridge.

Olive Leaf 300mg

Precious oil
About 55-83% of olive oil is oleic acid, which as a substitute for saturated fats can play a protective role in the prevention of atherosclerosis and heart disease. There have been many studies on the consumption of olive oil and its effect on atherosclerosis. Oleic acid helps to reduce cholesterol and prevents lipid oxidation in LDL lipoprotein particles. Therefore, it counteracts the formation of inflammation, which is the main cause of atherosclerotic plaque formation. At the same time, it reduces the concentration of this fraction in the blood and increases the concentration of HDL fraction, which counteracts the accumulation of cholesterol in the walls of the arteries.

The phytosterols contained in it are also responsible for such properties of the oil. Many years of research show that the daily consumption of phytosterols can prevent the development of atherosclerotic lesions in the blood vessels. In the daily diet, the largest part should be occupied by β-sitosterol, which in comparison with other phytosterols is found in the most abundant oil. Oleuropein is also an important substance for the cardiac system – it lowers blood pressure, dilates blood vessels and has a diastolic effect.

Olive oil – not just for the heart
Vitamin E and polyphenols (found only in extra virgin olive oil) contained in olive oil as antioxidants inhibit the production of free radicals, which can affect the formation of tumors by damage to the genetic material of cells. Many epidemiological studies confirm the lower incidence of cancer of various organs, mainly the large intestine, in people who used the Mediterranean diet based on olive oil.

However, squalene in olive oil shows antibacterial properties, helps in detoxifying liver functions and supports pancreatic regeneration, which reduces the risk of type 2 diabetes. Squalene works by binding oxygen molecules, thereby delivering it to the cells, also improves the transfer of information between cells and improves flexibility skin.
EFAs Olive Oil

 

Equilibrium of omega acids

Olive oil is a rich source of omega-9 – oleic acid. As mentioned earlier, it plays a very important role in the prevention of ischemic heart disease. For this reason, the Mediterranean diet is recommended as an element of cardiovascular disease prevention.

For the proper functioning of our body, also very important are polyunsaturated omega-3 and omega-6 acids, which must be delivered with food. They play an important role, among others in the functioning of the cardiovascular and nervous systems. Due to the low content of omega-3 fatty acids in olive oil, it is important to include in your daily diet products that contain them, such as fatty fish, nuts or other oils (rapeseed oil and linseed oil).

The oil itself should be used primarily in the cold, eg add to salads or lightly chilled soup. This will ensure the stability of fatty acids and their beneficial effects on health. Frying and too strong heating oxidizes fat and turns it into a strong carcinogen. It is permissible to fry in low heat and a small amount of oil. You can also add a little water to the pan, which will slow down the healing process.

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Healthcare

Trans fats

Among the most dangerous to healthy fats, we can mention two types – saturated and so-called. trans-unsaturated fatty acid isomers. And although the former is the enemy for our body, we must say clearly – trans fats in this area beat them on the head, causing our body even more serious damage.

How are trans fats formed? What products are there?

And are we able to protect ourselves from them today?

To understand the importance of the problem of excessive consumption of trans fats, one should know their effect on our body. The harmful effects of these fats are versatile and can lead to :

– heart and cardiovascular diseases, not only increase the level of bad LDL cholesterol but also lower the concentration of its good fraction, leading to atherosclerosis, coronary heart disease, and other serious diseases;

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– obesity, especially the abdominal, which in consequence may lead to heart disease or diabetes.

It is also believed that a high intake of trans fats increases the risk of type II diabetes, cancer, and depression, and moreover, it probably reduces fertility.

The dangers of excessive consumption of trans fat are so serious that in some countries legal regulations regarding the maximum content of trans fats were introduced in food products. Unfortunately, in Poland and many other countries, there are no such restrictions, so these fats are used by food producers in alarming quantities. For the sake of your health, it is worth eliminating highly processed products from the diet, thus limiting the intake of such harmful compounds like trans fats.

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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.

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Healthcare

The omega diet is not a conventional diet.

The omega diet is not a conventional diet. Its goal is not to lose weight or fat, but to change your eating habits and improve your health. It was developed by a British nutritionist Judith Wills and quickly became a bestseller. The diet seems simple and effective. It is based on the consumption of larger amounts of omega acids, which have a very positive effect on our health. 

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1. Fatty acids – unsaturated for health 

Our body does not produce unsaturated fatty acids, but it is absolutely necessary for its proper functioning. 90% of neurons consist of omega-3 fatty acids. They have a beneficial effect on the nervous system, improve memory and concentration. However, they must be regularly supplied from outside. Their deficiency causes dangerous effects on health. 

These include, among others, inflammatory reactions in the body, inhibition of growth of infants and children, development of skin lesions, drying of the skin, delayed wound healing, increased sensitivity to infection, excessive capillary fragility, abnormal cholesterol metabolism and dysfunction of many tissues and organs. From the positive aspects of eating unsaturated fatty acids, it is important to strengthen the heart, improve the complexion, eliminate hair loss and affect the functioning of the joints. 

Unfortunately, these fatty acids are much less consumed in Poland than recommended by nutritional standards. The research of scientists shows that 

In the daily diet of many Europeans there is too much omega-6, while we provide too few omega-3 fatty acids. Excess omega-6 causes the body to be more susceptible to inflammation and cancer development because its immunity is reduced. Omega-3 acids thin the blood, which prevents the formation of clots that cause heart attacks and strokes. They also help to lower cholesterol, and thus prevent atherosclerosis. 

2. The omega diet – 12 food groups 

All food products, exclusively healthy and conducive to a slim figure, were divided into an omega diet into 12 groups, also called units. Every day you need to eat a certain amount of food from each group. It should fit in 5 meals 3 bigger and 2 smaller ones. 

Group 1. is protein products, which include fatty fish, such as mackerel and salmon, lean beef or pork, lean poultry and game. 

Group 2. are oils that we should eat 2 flat spoons daily. The best oils are linseed oil, olive oil and rapeseed oil. 

Group 3. are nuts. They are the source of not only good unsaturated fatty acids, but also vegetable protein and vitamins. 

Group 4. are seeds that are also a great source of protein and fats. It is best to use pumpkin seeds, sunflower seeds and linseed. I recommend you still sesame. The seeds blend in perfectly with oatmeal and suitable for salads. 

Group 5. is fruit rich in vitamin C. These include citrus, strawberries, currants, raspberries and kiwi. 

Group 6. are other fruits. Here are the fruits not mentioned above and their dried versions. 

Group 7. is green vegetables. They are rich in iron and vitamins. We should eat them at least 150 grams a day. 

Group 8. is red and yellow vegetables. The carrot, tomatoes, peppers, corn, turnip and radishes have their place in this section. 

Group 9. is leguminous vegetables, in which we can choose from several types of beans, peas, lentils, chickpeas and soy. They are an ideal source of protein, fiber and vitamins. 

Group 10. is carbohydrate products such as bread, pasta and rice, but also groats. We can choose a large arsenal, so we can experiment in the kitchen a lot. 

Group 11. is the source of calcium, which in this case are primarily dairy products. Their daily portion should be eaten in two meals, because then the calcium will be better absorbed.

The last 12th group is the most important component – water. Without adequate water, the body can not function properly. 

3. The omega diet effects 

The basic feature of the omega diet is diversity, so we can freely compose your meals – of course, based on a group of 12 products. It gives a very wide field for all cooking enthusiasts. You can create real culinary works of art. The omega diet reduces the risk of cancer cells being activated. It should also be used by people who are suffering from diabetes, hypertension and osteoporosis. It is worth noting that losing weight on such a diet is only a side effect and you have to wait longer for this result than with traditional diets. However, this way of feeding is definitely healthier – and additionally it eliminates many health problems that may occur when omega-3 fatty acids are deficient. 

4. Summary 

Avoid sausages, pastries, cakes, chips, chops, junk food, butter and candy bars. The omega diet is a health diet and focuses largely on the removal of symptoms of deficiency of unsaturated fatty acids. During such nutrition, headaches, fatigue and drowsiness disappear. The condition of the skin, hair and nails improves. Concentration increases and our memory becomes better. It is worth trying this way of eating and finding out what great benefits it can bring. 

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You can read also: Omega 3 more important than we thought

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Healthcare

Fish – basic information

The chemical composition of fish muscles in terms of quantity and quality is different. It is influenced by many factors, such as species, age, feeding place and type of food, as well as the time and manner of fishing and many factors related to transport, preparation for marketing, etc. 

Muscle fish, occurring in the domestic trade, contain on average 

– water-50-85%, 

– protein-10-25%, 

– fat-0.2-54%, 

– mineral salts – 0.5-5.6%, 

– carbohydrates-0.1-0.4%, 

– vitamins A, B and D. 

Fish proteins are characterized by a very high bioavailability in the human body – about 97%. 

Fish fats have a low melting point and high bioavailability, which is about 92%. They are primarily a source of vitamins A, B and D. 

Fat content in fish muscles is a criterion for dividing fish into three groups 

1) fatty fish containing more than 5% fat (including cesta, halibut, salmon, trout, mackerel, sprat, herring, eel, sardine), 

2) medium-fatty fish, containing 1-5% fat (including barbell, redfish, crucian carp, bream, tench, roach, trout, whitefish, mumps), 

3) lean fish containing up to 1% fat (including cod, hake, perch, zander, pike). 

The content of vitamins in mg / 100g of edible fish parts is e.g. 

– cod-vitamin d (in liver fat) -100; vitamins A- 1000; vitamin B1 -80; Vitamin B2 – 100; vitamin PP-1500; 

– broker – vitamin D (in liver fat) – 750; vitamins A- 1000. 

Due to its nutritional value, such as nutrient properties, absorption by the body and caloricity, fish should be consumed in larger quantities than currently in Poland. 

Fish belong to products of short durability, they are easily spoiled, therefore cooling or freezing is necessary to prolong their durability. 

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Commodity characteristics of selected fish species. 

The herring families include herring, sprat, sardine, sardinella; Herring and sprat have the greatest economic importance. 

Herring from the Baltic Sea reaches a different length, usually 20 cm, and in the North Sea – 35 cm. Herring in Poland is a commonly processed raw material, subjected to salting, smoking and marinating. Compared with North Sea herring, Baltic herring is of lower quality. 

Sardine – a species far sea, warm water, 20-25 cm long; is a raw material for canning in olive oil. 

The salmonid family includes salmon, sea trout, brown trout, rainbow trout, whitefish, whitefish. Meat from this family is very much appreciated because it is extremely tasty. 

Salmon weight is up to 15kg, and body length varies from 75 to 150cm. In trade, salmon is most often offered in a fresh, chilled or frozen state, mainly as a luxury gastronomic raw material, as well as for processing (smoked, canned). 

Carp ropes include ropes, carp, barbel, crucian carp, bream, pig and others. They are freshwater fish; most species are valued for utility reasons. Among the fish of this family, carp is the most popular fish traditionally eaten on the eve of Christmas. He lives both in wild water areas and is also bred; these species differ from each other. Carp is valued for its tasty and medium-fat meat. Preparations 

of this fish are produced sporadically. 

The representative of the eel family is eel. The length of males reaches 51 cm, and females up to 2 m; the average body weight is 0.5-1.0 kg. The eel has white and very greasy tasty meat. 

Cod, hake and other fish belong to the cod. There are both Baltic and deep-sea species; they have an important utility meaning due to the white, lean and tasty meat. 

To okonowatych, include m.in. zander and perch. They are freshwater fish with tasty white and lean meat. 

The most important representative of a mackerel family is a broker. It reaches up to 60 cm and body weight up to 1.6 kg. It belongs to oily fish, with very tasty meat. It is a valuable raw material used in processing. 

Depending on the method of preparing the fish raw material for marketing, the fish is divided into fresh and frozen, fish and other products. 

Fresh fish are caught fish and killed, fit for consumption that have not been fixed or have been fixed by cooling; ice pouring is most often used. 

Dreamed fish are those that have been stripped of life due to strangulation, and killed fish are fish without life in a mechanical way. 

Fresh fish should be chilled to a temperature of +5 to -1 C in the depth of the body. 

Frozen fish are those whose temperature in the depth of the body is not higher than -8 degrees C, frozen by fast method, i.e. the fish body temperature decrease to -9 degrees C occurred in no more than 2 hours. 

Selling fresh and frozen fish requires stores to be equipped with adequate refrigeration equipment in order to preserve the so-called cold chain. 

Fish products. 

Salted, smoked and marinated fish. 

Salted fish are fish or parts thereof fixed by the action of sodium chloride (table salt). 

In the domestic trade there are wet salted fish (in brine). Most often salted sledzie, which during this process acquire a characteristic taste and smell. Salting with the addition of spices is also used; herring obtained in this way is called spicy. Due to the development of refrigeration, the importance of salting as a method of fixing is reduced. 

Smoked fish are fish or parts thereof prepared for immediate consumption as a result of smoke. 

There is a distinction between hot smoking, which takes place at a temperature of 120-140 degrees C, and cold smoked at 30 degrees Celsius. Salmon smoke is smoked with cold smoke, which is fixed with smoke and acquires specific sensory characteristics. 

Marinated fish are those obtained from fish or parts thereof which have been treated with a solution of salt and vinegar with spices. 

Due to the way they are prepared, cold, boiled and fried marinades stand out. Cold pickles are obtained by marinating fresh or salted fish, pickled marinades – by marinating boiled or steamed fish, fried marinades are obtained by frying fish and then marinating. 

 

Canned fish. 

Fish preserves are products in airtight packaging, subjected to thermal sterilization or other processes, causing the destruction of microorganisms to such an extent that their development is impossible, irrespective of the temperature at which these canned food is to be stored; they are suitable for direct consumption. 

The rules for the production of canned fish, as well as the requirements for packaging, marking and storage, are the same as, for example, canned meat. 

Canned fish is a very large assortment group, which results from the variety of raw material, various pre-treatment methods and various types of applied inundation and additives. 

The canned fish in the market are divided depending on how they are prepared, canned in own sauce, in oil, in tomato sauce, fish and vegetable sauce, fish pate and others. 

Fish preserves are fish products fixed mainly by salting and possibly with the use of permitted additives, sealed in airtight packaging, not subjected to sterilization. 

The use of benzoic acid and its sodium salt or sorbic acid or its sodium, potassium or calcium salt may be added in a total amount not exceeding 0.1 g per 100 g of product, calculated on the corresponding acid, in order to prolong the preservation of the preserves. 

Fish preserves are usually packed in metal cans, Twist-Off jars, plastic packaging or other, acceptable by sanitary authorities for use. Canned food should be stored in rooms with a temperature of 0-5 degrees C and relative humidity of up to 80%; without sudden changes in temperature and humidity. 

 

Caviar.

The caviar is called sturgeon fish roe – black caviar. 

The rats are separated from the connective tissue and then the salt, so that it becomes glassy, ​​swollen and has a desirable taste. 

Caviar contains in its composition about 50% water, 26-33% protein, 16-19% fat and 4-7% mineral salts. 

In more general terms, caviar is also called spawn of other salmonids (red caviar), cod fish (Norwegian caviar). 

 

Sales counseling. 

Customers who buy fish are most often interested in their freshness and culinary possibilities. You have to be able to answer, among others for questions 

– Which fish will be the best for baking and which is suitable for frying? 

– Which fish are very bony? 

– Which fish are greasy and which are lean? 

You should also inform customers about the high nutritional value of fish, and that they are easily digestible and contain many valuable nutrients. Sea fish provide a large amount of iodine and other minerals. However, fish consumption, despite the high content of nutrients, should not be dominant in the diet, due to the simultaneous accumulation of toxic environmental pollutants such as mercury, lead, cadmium, polychlorinated diphenyls. Consuming so they should not be enough to use valuable nutrients, and do not allow toxic chemicals to enter the system. Especially with small amounts of fish should be given carefully to children. 

Due to the possibility of very rapid spoiling of fresh fish, they are usually stored in a frozen state. You need to pay attention to the need to keep them in this state during the journey home, if they are to be kept in the home freezer. You can also inform that the fish can be baked, and if they are portioned, then also fry in a frozen state. 

 

Seafood. 

Characteristics of commodities and the use of seafood. 

In recent years, there are more and more imported products in the domestic trade, known as seafood, “frutti di mare,” or “seafood.” They are very appreciated because of their sensory properties. 

Seafood is edible sea or freshwater frameless animals, mainly crustaceans and molluscs. 

They deserve attention from sea animals 

– cephalopods (squid), 

– crustaceans (crabs, crawfish, lobsters, shrimps), 

– mussels (oysters). 

Of freshwater animals, crayfish is the most important. 

Land snails and sea animals without shells (calamari, octopus), as well as edible frogs, are prepared in a similar way. A characteristic feature of some crustaceans is that when they are put into boiling water they immediately change the color of the armor. Shellfish change their color to orange-red. Under the influence of elevated temperature, carotenoid pigments, previously associated with protein molecules, are released. 

Meat of edible invertebrates is valued because of its properties (soft and compact). Often, however, it is largely contaminated with microorganisms from the waters in which they live. The dishes prepared from them are impermanent. 

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Uncategorized

Tuna in pieces in King Oscar sunflower oil

Tuna is a real star among fish. Popularity owes to the characteristic taste and practical use in the kitchen. Tuna is also famous for its excellent nutritional values. To all fans of this specialty, the King Oscar company dedicates a unique delicacy in its offer. Tasty, aromatic and healthy Tuna in pieces in pure sunflower oil, available in 185 g of packaging, encourages the implementation of interesting recipes and a conscious diet.

King Oscar, as a modern enterprise, adheres to the principles of shared responsibility for the ecosystem. Sustainable fishing and compliance with stringent industry standards are key to tuna fishing. During their lifetime, dolphins are exposed to danger, for which tunas are a favorite delicacy. According to the best, dolphin-friendly practices, tuna mining is carried out, which are found in King Oscar branded products.

Tuna – fish with character

The torpedoed body, sharp-headed with the moon, was indented by the fin. This is the tuna-predatory fish of the mackerel family that is most commonly found in tropical Atlantic and Pacific waters. The tribe includes several species from a small bonito to a giant – bluefin tuna.
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The best-quality yellowfin tuna was used to produce the King Oscar brand, which catches in the wild, in the waters surrounding Ecuador, Thailand and the remote island of Mauritius. Slices of tuna meat with an extremely compact consistency, immersed in the best quality, pure sunflower oil. This combination of ingredients will provide an interesting taste experience and a huge spectrum of culinary possibilities. Salads, pizza, stuffed potatoes, sandwiches, pasta, casseroles, fish pastes – you can exchange a lot of delicious dishes, which you will surely be inspired by Tuna in sunflower oil brand King Oscar. It is worth noting that the packaging of the product is equipped with a key that facilitates opening. This will improve the work in the kitchen and allow the consumption of delicious fish wherever you feel like it.

Tuna – healthy from nature

Our health depends to a large extent on the way we eat. That is why it is important to choose the right food items from which we prepare meals. King Oscar encourages the introduction of as much seafood as possible, including tuna, a treasury of valuable nutrients. It is not without significance that athletes usually reach for this fish. Tuna meat contains little fat and is the best source of complete protein, which should be regularly supplied with a meal, especially by people who care for the line. In 100 g portions of tuna in pieces in sunflower oil brand King Oscar we find 25 g of protein, containing essential amino acids and a small amount of saturated fat. In addition, tuna is rich in unsaturated fatty acids Omega 3. Their consumption may reduce the risk of memory and concentration disorders and protects the body during the increased risk of infection, especially in autumn and winter. What’s more, tuna meat is rich in vitamins B, D, E and minerals such as potassium and selenium. Vitamins B6, B 12 necessary for the formation of red blood cells are important for the functioning of nerve cells. Vitamin D improves calcium absorption, it is recommended mainly during periods of intensive growth and development. Natural oxidants – vitamin E and selenium protect the body against free radicals and support the immune system.

King Oscar is a company with a multigenerational tradition. For over 100 years, it has been offering the best quality sea food to people all over the world. From tuna in sunflower oil, which we find in a 185 gram, round package with the image of King Oscar II, King Oscar is particularly proud. So let’s check why …

Recipe for tuna baked under cheese

Ingredients \ n1 tin Tuna in oil King Oscar (fillets or pieces), drained \ n250g penne noodles \ n30 dkg cheese (choose one that easily melts) \ n1 / 2 red peppers \ n1 / 2 yellow peppers \ n1 can of green peas \ n1 can of corn \ n1 red onion \ n1 clove of garlic \ n1 teaspoon of fresh parsley or spring onion \ nSol, oregano

Preparation \ nPlease prepare pasta according to the recipe on the packaging. Drain the water. Cut paprika into thin slices. Cut the onion into cubes. Mix pasta with all vegetables and add freshly crushed or dried garlic. Add tuna in King Oscar oil and transfer to a casserole. Bake in the oven at 180 ° for 15 minutes. or in a microwave. Serving for 2 people.

King Oscar has been a recognized producer of seafood food for over 100 years. In 1902, King Oscar II granted a special permit to place his image on unique Norwegian sardines. This is how the King Oscar brand was created – a perfect combination of Norwegian tradition and the highest quality. King Oscar exports its products all over the world, including exotic destinations such as Singapore, Japan, Australia, New Zealand and South Africa.

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Healthcare

Sunflower oil – use in the kitchen and health properties

Sunflower oil is one of the most popular vegetable oils in Poland. It is widely believed that it is very healthy, which is why it has found a wide application in the kitchen. Some add it to salads, others use it for frying and baking. Is sunflower oil really healthy? Is it really suitable for frying?

Sunflower oil on a large scale began to produce the English, but its properties and nutritional values ​​were appreciated by the Russians. The Russian Orthodox Church forbade the use of most fats during fasting, and since sunflower oil was not on its list, it quickly gained application in the kitchen. At the beginning of the nineteenth century, Russian farmers already had more than two million acres of land sown with sunflower seeds, from which grains of oil are pressed. Currently, sunflower oil is used not only for food, but also in cosmetics (eg for hair oiling) and natural medicine (eg for mouth rinsing with oil).

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You should read it: What oil is the healthiest for frying?

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Sunflower refined and unrefined sunflower oil

Sunflower oil can be refined (hot pressed), i.e. subjected to high temperature and chemical substances, or unrefined (cold pressed), i.e. obtained only as a result of machining. These oils differ in nutrient content. There are many more in unrefined oils. This is especially true for beta-carotene – a yellow dye. This is why cold pressed sunflower oil has a dark yellow color, and this refined – light yellow. In addition, refined sunflower oil has a slightly palpable taste, and in the case of cold pressed seed oil, this flavor is much more pronounced. Another difference is the smell – unrefined sunflower oil has a much more intense odor than the oil subjected to high temperature.

Sunflower oil – an unfavorable ratio of omega-6 and omega-3

Sunflower oil is characterized by a high content of fatty acids from the omega-6 group (55.9 percent) and the negligible presence of acids from the omega-3 family (0.5 percent). These are unfavorable proportions. The correct ratio of polyunsaturated fatty acids – omega-3 and omega-6 – should be 15 (n3n6).

One tablespoon of sunflower oil covers the daily demand for omega-6 fatty acids.

Too much omega-6 in the diet increases inflammation in the body and can lead to the development of many diseases – depression or heart disease. For this reason, it is recommended to limit the intake of sunflower oil or replace it with a healthier one, such as rapeseed oil or omega-3 oil rich in linseed oil. Also, do not combine sunflower oil with products rich in omega-3, such as oily fish, because in this way you will disrupt the beneficial effects of omega-3.

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Check: Omega-3 and Omega-6 acids families

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Sunflower oil – a wealth of vitamin E

Sunflower oil on the background of other oils is distinguished by the highest content of vitamin E. In 100 g there are up to 38.70 mg of vitamin of youth and fertility.

Only unrefined rapeseed oil is rich in vitamins.

In terms of its content, sunflower oil surpasses even rapeseed oil, which is considered the healthiest. In rapeseed oil, it is almost two times less, because it is 18.90 mg, vitamin E. It is therefore ranked second in the ranking of oils rich in this valuable compound. The third one is soybean oil (10.50 mg / 100 g).

Sunflower oil – the treasury of phytosterols

Just like sunflower seeds, sunflower oil is one of the best sources of phytosterols (325 mg / 100 g). Many years of research prove that a diet rich in these compounds lowers cholesterol. Daily consumption of phytosterols prevents the development of atherosclerotic lesions in the blood vessels. However, it should be remembered that phytosterols have a positive effect on health when consumed in a dose of no more than 3 g per day. This is another argument for not overdoing the amount of sunflower oil in your diet.

Sunflower oil – use in the kitchen. Is it suitable for frying?

Sunflower oil is recommended to be used cold, eg for salads, making mayonnaise.

Due to the high content of polyunsaturated fatty acids, which are very susceptible to high temperature and under its influence, they quickly break down into dangerous substances (also those that are carcinogenic). The temperature at which sunflower oil begins to decompose into harmful compounds is low and amounts to 100 deg. C (specialists call this a low point of smoke). This group of oils also includes soybean oil, corn oil, grape seed oil, sesame oil, pumpkin seed oil.

The most resistant to high temperatures are saturated fatty acids, however, due to their harmful effect on health, it is better to eliminate them from the diet. In the second place are monounsaturated fatty acids and it is the oils with a predominance of these fatty acids that is recommended to be used for frying. These are, for example, rapeseed oil and olive oil. Remember that cold pressed oils should not be used for frying, but those that are refined (have a higher smoke point).

 Sunflower oil – how to store?

Cold pressed sunflower oil should be stored in a glass bottle in a dark place at a temperature of 5-10 degrees Celsius, and therefore preferably in the bottom drawer of the refrigerator. Refined oil can be stored in a kitchen cupboard. The cold pressed oil is usually about 3-6 months long, the refined one a little longer. Refining allows you to eliminate the so-called oxidation catalysts. As a result, the oil can be stored longer.

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Healthcare

Cod – nutritional values and health properties

Cod is a source of wholesome protein and acids from the omega-3 family that have a beneficial effect on the heart.In addition, cod is a treasury of vitamins and microelements, which have, inter alia, a stimulating effect on the immune system.

Cod belongs to sea fish, it is also found in the Baltic, but the one available on the Polish market comes mainly from the Arctic seas.This fish, despite seasonality, is available throughout the year.Cod meat has a white color and few bones and a delicate fishy smell.Cod can be prepared in many ways.Check what nutritional value the cod has and what dishes you can prepare from it.

Cod source of protein

Cod contains 18 g of wholesome protein per 100 g of meat, which is why it can be treated as an alternative to red meat and poultry.It provides exogenous amino acids, i.e. those that can not be produced by the body.In the cod we find lysine (1.64 g per 100 g), leucine (1.45 g per 100 g), valine (0.92 g per 100 g), isoleucine (0.82 g per 100 g) and threonine (0 , 78 g per 100 g).

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Cod is a wealth of unsaturated fatty acids

Cod belongs to the lean fish, 100 g of meat contains only 82 kcal, so it is recommended for people on a diet.The undoubted advantage of cod is the low content of saturated fatty acids, while the high acids of the omega-3 family (0.2 g per 100 g of meat), which are important in the prevention of cardiovascular disease.In addition, cod contains low cholesterol, only 45 mg per 100 g.

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Cod contains vitamins and minerals

Cod is a rich source of selenium, 100 g of cod meat has 33.1 μg of selenium, which means it covers almost half of the daily adult’s needs for this element.In addition, the fish has a high content of phosphorus (203 mg), vitamin B12 (0.91 μg), vitamin A (12 μg) and vitamin D3 (0.9 μg).

Cod for whom is it indicated?

Cod due to the nutritional content of high quality protein, fatty acids from the omega-3 family, low cholesterol content, low calorie content and high content of phosphorus, selenium and vitamins A and D3 should be a diet component of both healthy and pregnant women (Atlantic cod characterized by low mercury contamination), children and the sick.

Due to the high content of omega-3 fatty acids, cod can be used in the prevention and treatment of atherosclerosis and hypertension

Fish Oil 1000mg

Omega-3s normalize triglycerides in the blood and have a protective effect on the heart and blood vessels, also have anti-inflammatory effects, therefore they should be included in the diet of people with gout or degenerative diseases of the joints.In addition, selenium and vitamin D3, in which cod is rich, increase immunity.

In addition, cod is a good source of potassium electrolyte responsible in the body for the proper functioning of muscles, regulating mineral metabolism, involved in the regulation of blood pressure and kidney function.Cod is recommended for people exposed to potassium deficiencies, such as people on a reduction diet, taking laxatives, diuretics, lowering blood pressure, struggling with diarrhea or vomiting.

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You can read also: The role and qualities of fat in the diet

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Healthcare

Diet for rheumatoid arthritis, RA – what to eat? Products recommended

  1. Vegetables and fruits – the diet of a person with inflammatory disease should be based on vegetables and fruits, every day should eat 500-700 g of vegetables and 300-500 g of fruit.They are foods very rich in vitamins, minerals and antioxidants. , eg polyphenols, carotenoids. A vegetable-based diet has a strong anti-inflammatory potential and is effective in treating many diseases with chronic inflammation.
  2. Greasy sea fish – salmon, mackerel, herring, sardines, tuna and other sea fish provide omega-3 fatty acids with a strong anti-inflammatory effect, which is not enough in the average diet. Numerous studies show that omega-3 intake reduces the number of swollen joints and their painfulness, shortens the morning stiffness of the joints, increases the time to fatigue after waking up and increases the strength of the grip, and generalizing – reduces the activity of the disease.The use of fatty fish at least twice a week and supplementation of omega-3 fatty acids is of key importance to reduce the symptoms and behavior of the disease.
  3. Whole grains – groats, rice, cereals, and wholemeal bread are a source of fiber. Research on the effectiveness of fiber in reducing markers of inflammation in the blood are ambiguous. The digestive tract is very important in terms of health, therefore it is worth including it in the diet.
  4. Legume seeds – provide fiber, mineral salts and anti-oxidants with anti-inflammatory effect.

Fish Oil 1000mg

Best products at RA

  • olive oil
  • contains monounsaturated fatty acids effective in calming inflammation in the body and oleocanthal – a compound that gives a burning, bitter aftertaste when consuming oil.
  • scientific evidence has shown the important role of oleocanthalu in reducing markers of inflammation and its effectiveness in the treatment of diseases involving degeneration of joints.
  • coriander, turmeric,
  • ginger, cinnamon
  • they are rich in various bioactive compounds with anti-inflammatory effects.
  • have the ability to relieve the symptoms of RA and reduce the levels of markers of inflammation, as demonstrated in animal studies.
  • Bromelain from pineapple
  • is located mainly in a gulp of pineapple, which is inedible, so the source of bromelain can be high-quality dietary supplements.
  • in scientific research, it is suggested that appropriate formulations may even replace non-steroidal anti-inflammatory drugs.
  • green tea contains a powerful EGCG antioxidant that inactivates proinflammatory proteins.
  • dark fruit cherries, berries, raspberries, pomegranate, blackcurrant are rich in anthocyanins with antioxidant and anti-inflammatory effects.
  • parsley contains flavonoid luteolin with action blocking proinflammatory proteins.

Nutritional deficiencies in rheumatoid arthritis

In one study, the analysis of the diet of 52 women with RA showed an insufficient intake of omega-3 fatty acids, and thus – a highly disturbed ratio of fats n-6 / n-3.Their menus were also low in folic acid, vitamin D, potassium and calcium.These food components are among the most deficient among people suffering from rheumatoid arthritis.Nutritional deficiencies in this disease are closely related to the type of drugs used.NSAIDs increase the permeability of the small intestinal mucosa, vascular inflammation, secondary anemia and excessive protein loss.Particularly important nutrients are iron, folic acid, vitamin C, B6 and B12.Steroids have a negative effect on skeletal status, therefore, when taking them, a calcium-rich diet is recommended (which does not come from dairy products but, for example, from broccoli and dried figs) and vitamin D. Methotrexate is a folic acid antagonist, hence the number of products should be increased in the diet. rich in this component, whereas methotrexate in combination with sulfasalazine increases the concentration of homocysteine ​​in the blood, and this translates significantly into a greater risk of cardiovascular disease. The diet should then be enriched with omega-3 fatty acids, vitamins B6 and B12 and folic acid.

Rheumatoid arthritis diet, RA – contraindicated products

People suffering from rheumatoid arthritis first of all have to eliminate very strong pro-inflammatory trans fats from the diet. They are found in hard margarines, shop sweets, donuts, buns, fast food, broth cubes and some ready-made dishes. high-processed food must be excluded.

Sugar and alcohol are also inadvisable. The results show a relationship between the severity of RA and the frequency of alcohol consumption. The diet should pay attention to reducing the consumption of red meat and milk, which many people are intolerable.

There are no conclusive studies indicating the negative impact of dairy consumption on the course of the disease, but the analysis of individual cases allows to conclude that dairy products actually enhance the symptoms of RA.

Other products that you need to limit it fried and grilled foods – products prepared in this way at a high temperature are turning brown, which is a typical process called Maillard reaction. The very harmful chemicals created during this reaction are final glycation products (AGE). There is no conclusive evidence of AGE association with RA, no however, he has doubts that these compounds intensify the inflammation in the body, so it is worth replacing frying at least 3-4 times a week for cooking, stewing and baking

allergenic and intolerant products – due to the increased permeability of the intestinal epithelium, the food causing allergies and food intolerances is even more harmful than in the case of healthy people, as it easily penetrates into the blood and stimulates the immune system, which in turn increases inflammation.In the case of RA, it is worth performing tests for allergies and food intolerances and a diet that eliminates problematic products.

nightshade vegetables – tomato, pepper, potato and eggplant can be problematic due to the content of alkaloids. Whether or not they exacerbate RA is a very individual and challenging issue.It is worth eliminating nightshade for 2 weeks from the diet and observe if the symptoms of the disease are less severe.Then eat them again, analyzing if the pain and swelling of the joints is getting worse

nuts and seeds are a contentious issue because they are very nutritious. At the same time, however, they are a source of omega-6 fatty acids, whose average diet provides too much.Nuts and seeds rich in omega-6 are peanuts (which are not botanically nuts), almonds, sesame, pumpkin and sunflower seeds.Their amount should be controlled in the diet.

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