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14 Vegetarian foods that contains more Iron than Meat

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Vegetarians and vegans are often worried about the amount of iron they consume. The National Institute of Health suggests that each grown-up person needs to consume between 8-27mg of iron per day. It is very important that pregnant women also consume this mineral in order to have healthy baby.

Meat is the best source of iron, but vegans need to find other sources that can help them consume the needed amount of this mineral in order to maintain their health. In this article we are going to present to you 14 vegetarian foods that contain more iron than meat:

  1. Spinach

This veggie is packed with iron which makes it great for your health. Try to consume spinach in your salad in order to provide the body with the needed amount of iron.

  1. Broccoli

Broccoli contains enough iron to supply the daily needed amount. Also it contains vitamin K, vitamin C, and magnesium.

  1. Lentils

It contains iron more than 8oz steak. You will need one cup of lentils in order to provide the daily needed requirement. Also it contains fiber, protein, and potassium.

  1. Kale

You will need to consume 3 measures of kale in order to provide 3.6mg of iron. Feel free to consume it crude or in your soup.

  1. Bok Choy

This is traditional Chinese cabbage that will provide your body with vitamin A, iron, and other nutrients.

  1. Baked potato

One backed potato contains 3 times more iron than 3oz chicken. It is best to serve it with steamed broccoli, Greek yogurt, and melted cheddar.

  1. Sesame seeds

Consuming 1 tablespoon of sesame seeds contain 1.3mg of iron. Feel free to fuse it in your eating routine in order to supply the body with the needed iron amount.

  1. Cashews

Cashews are packed with iron, but also they are great source of protein.

  1. Soybeans

In 1 cup of soybeans there are 8mg of iron. Also it contains proteins that make it great for vegetarians. Make sure that you consume it on regular basis.

  1. Chickpeas

In 1 measure of chickpeas there is 4.7mg of iron. Feel free to blend it with feta, tomatoes, and cucumber in order to provide the needed nutrients to your body. Also you could cook them with olive oil.

  1. Dark chocolate

It provides great properties that improve the teeth and skin. Also it contains enough iron to provide your body with the needed amount.

  1. Swiss chard

If you consume 1 measure of Swiss chard you will consume 4mg of iron. Swiss chard also contains omega-3 unsaturated fats, vitamins A, C, and K.

  1. Tofu

If you consume ½ a cup of tofu you will intake 3mg of iron. Also it contains great medicinal properties which make it great for your overall health.

  1. Kidney beans

They are packed with iron and you should definitely consume it on regular basis.

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Food & Cuisine

Foods that will have your Vagina thanking You!

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Women struggle with Vaginal health at some point in their life and statistics show that at least 75% of women get at least one yeast infection during their lifetime. It is important to note that what we eat also has an effect on the vagina and vaginal health therefore, the key to improving your intimate well-being lies in what you put on your plate.

Below is a list of some common foods that will help you strengthen and preserve your vaginal health:

Natural yoghurt and other probiotics

Probiotics (good bacteria) help maintain vaginal PH and ward off yeast infections and keep your gut healthy. Probiotics can be found in fermented foods like natural yoghurt, sauerkrauts, kefir and miso.

Cranberry juice

Cranberries prevent and relive symptoms of urinary tract infections by acidifying the urine and balancing the PH of the vaginal area. They contain strong acidic compounds which don’t get broken down during digestion making them able to fight bacteria that cause the infections. To benefit fully from cranberries it would be best to eat fresh cranberries by mixing them in natural yoghurt.

Fresh fruit and vegetables

As usual, fruits and vegetables make your overall health better as they contain certain vitamins and minerals essential for your well-being. For instance, Vitamin C will help boost your immune system. Avocados for instance stimulate vaginal health as they contain Vitamin B6 and potassium which support healthy vaginal walls. Green, leafy vegetables on the other hand help with blood circulation and prevent vaginal dryness.

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Seeds and nuts

Sunflower seeds, almonds, walnuts and hazelnuts all contain vitamin E and oils which help prevent vaginal dryness. Almond and pumpkin seeds are rich in Zinc which is an essential mineral that regulates the menstrual cycle and helps combat itching and other symptoms of dryness. Flaxseeds are rich in phytoestrogens and omega 3 fatty acids which help to boost estrogen levels and stop vaginal dryness.

Water

For vaginal mucous membrane to function properly, they require plenty of water in order to stay well hydrated and what better way to achieve this than by drinking plenty of water? Drinking sufficient amounts of water will ensure that your vagina stays lubricated as well as diminish foul smells from your lovely lady parts.

Garlic

Garlic, eaten raw contains major antimicrobial and antifungal properties. In case of a yeast infection, these properties contained in garlic effectively kill yeast and could also soothe the symptoms of the infection including soreness and itchiness and would best work if the raw, peeled garlic is used as a suppository and left overnight.

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Food & Cuisine

Cleverness not just in the gene, Foods also helps and harm your brain.

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Based on the kind of society we live in, we are used to the idea that we feed our bodies, and that our diet shapes our waistlines. But many of us forget that the same diet also feeds our brains, and that the food we give our brains shapes our thoughts and actions.

Without equivocation, Food shapes our brains just as surely as it builds our bodies. Day after day, the foods we eat are broken down into nutrients, taken into the bloodstream and carried up into the brain. Once there, they replenish depleted storage, activate cellular reactions and become the very fabric of our brains.

The brain is the hungriest organ in the body, consuming more than 20% of your body’s total energy haul. At the same time, our brain cells are irreplaceable.

Unlike the rest of the body, where cells are continuously replaced, the vast majority of brain cells stay with us for our entire lives – which means they are in need of extra care and nourishment.
Next-generation medical imaging and genomic sequencing studies, including work from my lab at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, New York, have helped us understand that some foods play a neuro-protective role, shielding the brain from harm.

It’s no surprise that, conversely, other foods are harmful for the brain, slowing us down and increasing the risk of cognitive decline.

So, what does this mean for your daily menu in terms of optimising for brain health? It means lots of the following:
Fatty acids
A specific kind of fats called polyunsaturated long-chain fatty acids, such as the famous omega-3s.

Fatty fish, such as salmon, mackerel, anchovies and sardines, is the best natural source of the only kind of fat the brain needs throughout a lifetime.

Where fish isn’t an option, flax and chia seeds are good alternatives.

Glucose
A specific kind of carbohydrate called glucose. Glucose is the only energy source for the brain, so it’s crucial that the brain gets enough of it. Foods that are naturally rich in glucose and that at the same time contain enough fibre to stabilise your blood-sugar levels are beetroot, kiwi fruit, whole grains, sweet potatoes, onions and spring onions. Raw honey, maple syrup and coconut sugar are also good sources.

Vitamins and minerals
All sorts of vitamins and minerals, especially those with antioxidant effects such as vitamin A, vitamin C, vitamin E and selenium – but also iron, copper and zinc. Fruit and vegetables are the best natural source of these: go for berries, oranges, grapefruit and apples, which are sweet but have a low glycemic index. Leafy green or cruciferous vegetables (broccoli, cabbage, spinach, kale, dandelion greens), as well as other vegetables such as onions, carrots, tomatoes or squash are also full of vitamins, minerals, fibre and disease-fighting nutrients that are needed for a healthy nervous system. Make every meal a rainbow.

Extra-virgin olive oil
Last but not least, extra-virgin olive oil is a brain-must, as it is loaded with anti-ageing nutrients such as omega-3s and vitamin E. Vitamin E is particularly important to protect ourselves against dementia. Large studies in the US and Europe have found that elderly people who consumed more than 16mg a day of vitamin E had a 67% lower risk of developing dementia compared with those who consumed little to none.
Dementia risk was further reduced by taking vitamin E in combination with vitamin C . Both these vitamins protect brain cells from the harmful effects of toxins and free radicals, while vitamin E has the added benefit of increasing oxygen delivery to the brain.

Now for the no-nos
At the same time, some foods are a big no-no. These include fast food, fried food such as fish and chips, fatty foods such as red meat, pork and high-fat dairy, and, most of all, processed foods: baked goods loaded with trans fats and refined sugar such as cakes, biscuits, crisps, ready meals and frozen pizza, as well as many snacks. Then there are all of the margarines and commercial cheeses, along with other spreadable or “creamy” products. Ditto for processed meats such as salami, bologna and frankfurters. The more of these processed foods you consume on a regular basis, the higher your risk of cognitive decline and dementia. Across multiple studies, people who consumed as little as 2g a day of trans fats had twice the risk of those who ate less than 2g. It’s disheartening to discover that most people in those studies ate at least 2g a day, with the majority of participants eating more than double that dose on a regular basis.

Genes aren’t destiny
Beyond thoughts, moods and memory, diet plays a clear and determinant role in brain ageing and the risk of developing Alzheimer’s, the most common form of dementia, which affects 46 million people worldwide (and is projected to affect 130 million by the year 2050). When I started working in the field, most people understood Alzheimer’s as the inevitable outcome of bad genes, ageing or both. In 2018, it is clear that genes aren’t destiny, and ageing isn’t a linear path to unavoidable dementia.
Most people don’t realise that less than 1% of the Alzheimer’s population develops the disease due to a genetic mutation. These mutations are very rare and so is their outcome: an early-onset and particularly aggressive form of Alzheimer’s that develops when people are in their 30s, 40s and 50s. But the majority of the population doesn’t carry those mutations, and so the real risk for the rest of us is simply not determined by our genes.
While the blueprints for an individual brain do depend in part on DNA, recent discoveries have led neuroscientists to understand that genes load the gun, but lifestyle pulls the trigger. In fact, there is consensus among scientists that at least one third of all Alzheimer’s cases could be prevented by improving our lifestyle, from ameliorating cardiovascular fitness, to keeping our brains intellectually stimulated and, of course, eating better.

The human brain has evolved over millions of years to absorb specific nutrients and to function on a relatively specific diet. Now our society must also evolve, to attend to what our brains need to be fed. On a personal level, that’s for anyone pursuing a long life and a youthful brain to enjoy it. On a global level, that is millions of people who will have a chance to age gracefully with their mental capacities intact.

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Food & Cuisine

Christmas Eats Easy one-pot beef & couscous

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Couscous is basically tiny beads of semolina mixed with flour and the grains are usually really light and fluffy meaning you will have more space in your tummy for an extra plate.

Who else is tired of the rice for Christmas Lunch tradition? Here is a fast and easy “not rice” recipe that will blow your family and friend’s palates away.

Couscous is basically tiny beads of semolina mixed with flour and the grains are usually really light and fluffy meaning you will have more space in your tummy for an extra plate.

For those that do not want to resume at the gym Jan 1st, 2018….this is a better alternative to rice.

But please check the label of your couscous brand to be sure it is regular and not whole grain.

Whole grain couscous contains about the same calories as rice if not more.

Yield: Serves 4

Cooking Time: 30mins

Ingredients

  • 2 tablespoons oil

  • 1 cup onion

  • 4 cups vegetables (You could use bell peppers, carrots….)

  • 1/2 teaspoon salt

  • 1/2 teaspoon black pepper

  • 2 cups Couscous

  • 2 cups chicken stock

  • 3 cups chopped cooked beef

Instructions

  • Grease sauce pan with oil.

  • Add onion and vegetables, season with salt and black pepper then stir fry till soft.

  • Add couscous and chicken stock, mix properly, cover saucepan and leave to simmer till couscous is cooked.

  • Add cooked beef and mix properly.

  • Leave to cook for another 2mins.

  • Serve with a bottle of wine because it is Christmas day!

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