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 Your skin is the largest organ you have and it’s one of the only ones you can actually see. It’s also exposed to things like the weather and UV rays and can be a very visible indicator of health issues, so it’s important to treat it right. Here are some foods that can help keep your skin with that healthy glow:
SOURCES: https://www.ncbi.nlm.nih.gov/pubmed/11351267 https://www.ncbi.nlm.nih.gov/pubmed/27618035 https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2 https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2 https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2 https://www.healthline.com/nutrition/12-foods-for-healthy-skin
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 Vitamin C is a vitamin that’s found in many fruits and vegetables and is known for its many benefits including: being a powerful antioxidant, collagen production for healthy skin and hair, and strengthening your immune system. Your body can’t produce or store Vitamin C either, so it’s important that you consume it regularly. The recommended daily value (DV) is 65-90mg.
Oranges are usually thought of as the greatest source of vitamin C, but they’re actually just the most famous. There are lots of other foods that are even higher in Vitamin C than oranges. Let’s take a look at a list of how much is in a one cup serving of different foods and how oranges compare.
SOURCES: https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Vitamin-C&foodgroup=Vegetables&sortby=Highest https://tools.myfooddata.com/nutrient-ranking-tool.php?nutrient=Vitamin-C&foodgroup=Fruits&sortby=Highest https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2 https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3017/2  Today we’re looking at the various cooking oils and how to use them. There are many options readily available when you go to the store, so it’s important to know which oil is best for the task at hand. Each has a distinct flavor and you’ll want to know the smoke point ahead of time too. Heating an oil higher than recommended will fill up your house with smoke, mess up dinner, and turn the oil into a health hazard as the fats in it start to break down.
There are lots more oil options than what’s listed below, but here are some of the most popular choices: • Olive Oil (refined/light) USES: all purpose, roasting, sautéing, use instead of cooking spray, grilling, broiling SMOKE POINT: 465°F • Extra Virgin Olive Oil USES: drizzling, dressings, strong flavor SMOKE POINT: 325-375°F • Sesame Oil USES: marinades, dressings, drizzle over finished dishes, stir fry, strong flavor SMOKE POINT: 410°F • Coconut Oil USES: butter substitute when baking, sautéing, low heat roasting SMOKE POINT: 350°F • Avocado Oil USES: stir fry, searing, expensive SMOKE POINT: 520°F • Peanut Oil USES: frying, deep frying, stir fry, dressings, strong peanut flavor SMOKE POINT: 450°F • Vegetable/Corn/Canola Oil USES: all purpose, frying, deep frying, dressings, doesn’t change flavor of food, least healthy SMOKE POINT: 450°F  Among other uses, honey is a way to sweeten food that carries more nutritional benefits than plain sugar. That being said, raw honey carries more nutrients than processed honey. The processed varieties of honey are heated to change the color and smoothness to have the classic look you’re used to. Additional processing can include pasteurization and ultra-filtration, which can destroy beneficial things like pollen, enzymes and antioxidants that were in the honey.
Raw honey is as close as you can get to straight out of the beehive and it’s becoming much easier to find on grocery store shelves or, even better, you can reach out to the local apiary in your area to get an even more pure product. Here are 5 benefits that raw honey can provide:
https://www.ncbi.nlm.nih.gov/pubmed/15481469 https://nutritiondata.self.com/facts/sweets/5568/2 https://www.healthline.com/nutrition/raw-honey-vs-regular https://www.healthline.com/health/food-nutrition/top-raw-honey-benefits  Earlier this week, we looked at the benefits of flaxseed. Today we’re talking about another seed: chia. Yes, the same seeds that you used to grow green sprouts on your Chia Pet back in the day. Before they were used to decorate terracotta, chia seeds were treasured by the Mayans and Aztecs as a source of energy and strength. Chia is actually an ancient Mayan word that means “strength”! These seeds are currently enjoying a surge in popularity, so let’s see what they have to offer you:
SOURCES https://nutritiondata.self.com/facts/nut-and-seed-products/3061/2 https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/ https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds  Flax is a crop that has been cultivated by different civilizations for thousands of years. It’s been used for paper, clothing, rope, and animal feed. Today flaxseed can be had as whole seeds, powder, flour, oil, and capsules due to its many benefits. There’s a reason people have been using it for so long. Let’s take a look at why:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/ https://www.healthline.com/nutrition/benefits-of-flaxseeds https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354  Heart disease is responsible for almost one-third of all deaths in the world. Your diet can play an important role in minimizing the risk of heart disease, among many other things. Here are eight foods that you can add to your arsenal for cardiovascular superiority:
1) Whole grains: whole wheat, brown rice, oats, barley, and quinoa just to name a few. These contain higher amounts of fiber than refined grains, which can reduce bad cholesterol in your body. 2) Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants, which can protect against oxidative stress that may lead to the development of heart disease. 3) Leafy greens: You’ve heard it a million times, but spinach, kale, and collard greens are nutritional powerhouses and even help improve heart health. They’re high in Vitamin K, which protects arteries and promotes proper blood clotting. 4) Fish/Fish Oil: Specifically, fatty fish like salmon, mackerel, sardines, and tuna are loaded with Omega-3s that are great for heart health. 5) Beans: Again with the fiber, but beans are also contain flavonoids that can help reduce your risk for heart attacks. 6) Tomatoes: High in an antioxidant called lycopene, tomatoes can help increase levels of good cholesterol in your blood. 7) Nuts: Almonds, walnuts, pecans, and peanuts (technically a legume) can greatly affect your good/bad cholesterol levels and contain many other minerals that are just good for overall health. Be sure to keep an eye on the salt and calories though, as they’re usually high for nuts. 8) Garlic: Containing a compound called allicin, garlic is capable of inhibiting platelet buildup and reducing the risk of strokes. Supplementing garlic has been used to lower blood pressure as well. SOURCES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/ https://www.healthline.com/nutrition/heart-healthy-foods#section1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408160/  Today we’re going to answer the question: what is phenylalanine? Quite simply, it’s an essential amino acid. We mention those a lot but that means they’re used by the body as building blocks for protein synthesis and that your body can’t produce them on its own so they must be consumed.
There are two types of phenylalanine: L and D. The L-form is the one found in foods and used for protein synthesis. The D-form is synthetic and used in medical applications. Aside from its role with proteins, phenylalanine is now being used to treat skin disorders such as vitiligo, depression due to its support of dopamine production, and even pain relief. There is a rare genetic disorder that affects 1 in 10,000-15,000 newborns called Phenylketonuria or PKU in which the person is unable to process phenylalanine. This inability to process the acid leads to a buildup of it and complications such as seizures and brain damage. You may have even seen a warning on a diet drink about it containing phenylalanine. That’s because aspartame contains it and people with the disorder need to avoid it. ••• So the good news is, it’s pretty easy to get enough phenylalanine as long as you’re eating a variety of proteins. Sources of this essential amino acid include: - Soy products - Seeds and nuts - Eggs - Cod - Shrimp - Cottage cheese SOURCES https://ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=508&nutrient2=&subset=0&sort=c&measureby=g https://nutritiondata.self.com/foods-000086000000000000000-1.html https://pubchem.ncbi.nlm.nih.gov/compound/6140 https://www.ncbi.nlm.nih.gov/pubmed/3524509 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/phenylalanine/faq-20058361 PHOTO Photo by rawpixel.com from Pexels |
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