Common diet mistakes to avoid - 3

In our daily life, we commonly do some diet mistakes and should know how to avoid them. Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, and is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Benefits of broccoli are greatly reduced if the vegetable is boiled. Boiling broccoli reduces the levels of suspected anti-carcinogenic compounds, such as sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir frying had no significant effect on the compounds. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer and beneficial in the prevention of heart disease.

Compared to green peppers, red peppers have more vitamins and nutrients and contain the antioxidant lycopene. The level of carotene, like lycopene, is nine times higher in red peppers. Red peppers have twice the vitamin C content of green peppers. Also, one large red bell pepper contains 209 mg of vitamin C, which is three times the 70 mg of an average orange pepper. Red peppers are simply ripened green peppers. Green peppers are less sweet and slightly more bitter than yellow or orange peppers, with red bell peppers being the sweetest.

Source : Wikipedia

Common diet mistakes to avoid - 2

In our daily life, we commonly do some diet mistakes and should know how to avoid them. Oranges are rich in vitamin C. We generally, peel the orange and eat the fruit or squeeze the juice. It has a thick bitter rind that is usually discarded. The outermost layer of the rind can be grated and is called as orange zest. The white part of the rind, called the pericarp or albedo and including the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh. Orange peel has increased vitamin C and fiber. Orange peel can be consumed only if it is grown organically (without using any pesticides). Orange peel contains citral, an aldehyde that antagonizes the action of vitamin A. Therefore, anyone eating orange peels should make certain that their dietary intake of vitamin A is sufficient. Like all citrus fruits, the orange is acidic. Orange peel is used by gardeners as a slug repellent. Orange leaves can be boiled to make tea.

Olive oil, being almost pure fat, is dense in calories yet healthy, without adverse health effects. Olive oil is a source of at least 30 phenolic compounds. Unsaturated oils, such as olive oil, have a short shelf life and are prone to becoming rancid from oxidation, which will produce toxic byproducts and a bitter taste. Protection of unsaturated oils from heat and light will delay spoilage. Extra virgin olive oil is mostly used as a salad dressing and as an ingredient in salad dressings. It is also used with foods to be eaten cold. If uncompromised by heat, the flavor is stronger. It also can be used for sautéing. Epidemiological studies suggest that olive oil has a protective effect against certain malignant tumors in the breast, prostate, endometrium and digestive tract. Research has revealed that the type rather than the quantity of fat seems to have more implications for cancer incidence.




 Source: Wikipedia

Common diet mistakes to avoid -1

In our daily life, we commonly do some diet mistakes and should know how to avoid them. All of us know that eating good food or nutritious food can help us stay healthy. But do you know that the same nutritious food can make us unhealthy if we eat them in wrong proportions, wrong form or excess?  If your answer is no, then you should read about this.

Studies show that eating two or more uncooked egg- whites daily for several months can cause vitamin H (also called vitamin B7 or Biotin) deficiency.

This deficiency leads to hair-loss (include eyelashes and eyebrows), nails problem (i.e. may break, chip or flake easily), dermatitis (in the form of a scaly red rash around the eyes, nose and mouth, and genital area), conjunctivitis, depression, lethargy, hallucination, numbness and tingling, immune dysfunction, bacterial and fungal infections, decreased appetite and growth, etc.

Studies also show that, cooking and crushing tomatoes (canning process) and serving in oil-rich dishes (such as spaghetti sauce and pizza) greatly increases assimilation from the digestive tract into the bloodstream. Lycopene is fat-soluble, so the oil is said to help absorption. Lycopene in tomato paste is four times more bio-available than in fresh tomatoes. For this reason, tomato sauce is a preferable source as opposed to raw tomatoes. Processed tomato products such as pasteurized tomato juice, soup, sauce and ketchup contain the highest concentrations of bioavailable lycopene from tomato-based sources. Lycopene is not an essential nutrient for humans, but when absorbed from the stomach, lycopene is transported in the blood by various lipoproteins and accumulates in the liver, adrenal glands, and testes. Because preliminary research has shown an inverse correlation between consumption of tomatoes and cancer risk, lycopene has been considered a potential agent for prevention of some types of cancers. There are also cases of intolerance or allergic reaction to dietary lycopene, which may cause diarrhea, nausea, stomach- pain or cramps, gas, vomiting, and loss of appetite.

Source:Wikipedia