Hazelnuts Health benefits


Hazelnuts are sweet, and incredibly nutritious edible kernels from the "birch" or Betulaceae family of trees. Hazel tree begins producing fruits about three years after plantation. Hazels appear in clusters. Each nut is held inside the short leafy involucre or "capsule" enclosing about three-quarters of the kernel. Hazelnut oil, extracted from the kernels, has been used in as base or carrier oil in medicine, and in aromatherapy.

Healthy Fats
Hazelnuts contain heart-healthy fats that can protect heart health. Specifically, they are high in healthy polyunsaturated and mononunsaturated fats and low in unhealthier unsaturated fats. Hazelnuts are a good source of oleic acid. Oleic acid can help to lower levels of bad cholesterol, LDL, and can raise levels of good cholesterol, HDL, in the body.

Cancer Prevention
Studies have found that the alpha-tocopherol type of vitamin E hazelnuts are so rich in may cut the risk of bladder cancer in half. Additionally, the manganese so abundant in hazelnuts goes a long way in protecting the body from cancer. Manganese is a constituent of an antioxidant enzyme produced in the mitochondria of the cells to protect the body from cancer.

Muscles
Magnesium plays an important role in regulating the amount of calcium that goes into and out of the cells of the body. The proper amount of calcium at the proper time encourages muscle contraction, and allows the muscles to relax when they’re not needed. This avoids muscle tension, soreness, spasm, cramps and fatigue. According to one Italian study, higher magnesium levels also increased the strength of the muscles.

Skin Health
One cup of hazelnuts contains 86% of the recommended daily allowance of vitamin E. Vitamin E has been proven to protect skin from the harmful effects of ultraviolet radiation, such as skin cancer and premature aging.

Bone and Joint Health
About two thirds of the magnesium the body uses goes towards building the structure and strength of the skeletal system. Magnesium is a key mineral in the makeup of the bones, and is so important that the body stores extra magnesium on the surface of bones to be used in case of an emergency deficiency. Hazelnuts are also rich in manganese, a mineral essential for the growth and strength of bones. Post-menopausal women are often deficient in manganese and can benefit from its ability to increase the density of bone, and fight osteoporosis.

Nervous System
The nervous system needs amino acids in order to function, and amino acids require vitamin B6. Hazelnuts are rich in vitamin B6. Moreover, vitamin B6 is necessary for the creation of myelin, the insulating sheath of the nerve that increases the speed and efficiency of electrical impulses, allowing the nervous system to operate optimally. What’s more, vitamin B6 is instrumental in the synthesis of the neurotransmitters serotonin, melatonin, and epinephrine.

Digestive Tract Health
Hazelnuts are rich in manganese, which is an enzyme activator and a catalyst in the synthesis of fatty acids and cholesterol. It also promotes protein and carbohydrate metabolism. The high content of fiber in hazelnuts assures regular movement of food and waste through the digestive tract, distributing the burden of work evenly along the way and promoting the proper balance of chemicals and microorganisms necessary for a healthy digestive system.

Palatable Antioxidants
Antioxidants play a very important role in overall health. Free-radicals prevent the cells from being properly oxygenated and as a result illness occurs. A build up of free-radicals cause a domino effect in the body, infecting other cells, and leading to serious diseases.

Health Benefits of Spinach


Spinach is a green, leafy vegetable that is cheap and affordable for everyone. It is a rich source of minerals, vitamins, pigments and phytonutrients. All of these together make spinach very beneficial for a number of vital processes.

Diabetes
Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

Cancer prevention
Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.

Asthma prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source.

Lowering blood pressure
Because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.

Bone health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Promotes regularity
Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.

Healthy skin and hair
Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.

Good Eyesight
Spinach is a rich source of beta carotene, lutein and xanthene, all of which are beneficial for eyesight. Beta carotene is supplied to the eyes by cooked spinach. It can prevent people from suffering from vitamin A deficiency, itching eyes, eye ulcers and dry eyes. This is also due to some of the anti-inflammatory properties of spinach, which can reduce the puffiness or irritation in the eyes.

Anti-Ulcerative
It has been found that spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence of gastric ulcers. Furthermore, the glycocyclerolipids found in spinach can boost the strength of the digestive tract lining, thereby preventing any unwanted inflammation in that part of the body that can cause harm.

Fetal Development
Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required in the lung development of the fetus as well, and can be transferred during breast-feeding, so spinach consumption should be continued after birth as well.

Skin Protection
Different phytonutrients and pigments have been shown to protect the skin from the harmful rays of the sun, including UV rays. These not only protect, but also repair the damaged genes to some extent, thereby preventing skin cancer in the long run.

Reduced Risk of Cataracts

The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts.

Health Benefits of Mushrooms



Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. The health benefits of mushrooms include relief from high cholesterol levels, breast cancer, prostate cancer, and diabetes. It also helps in weight loss, and increases the strength of your immune system.

1) Cancer
Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

2) Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.


3) Heart health
The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Mushrooms themselves provide you with lean proteins since they have no cholesterol or fat and are very low carbohydrates. The fiber and certain enzymes in mushrooms also help lower cholesterol levels. Moreover, the high lean protein content in mushrooms helps burn cholesterol when they are digested. Balancing levels of cholesterol between LDL cholesterol (“bad” cholesterol) and HDL (“good” cholesterol) is essential in the prevention of various cardiovascular diseases like artherosclerosis, heart attack, and stroke.

4) Immunity
Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.

Mushrooms contain natural antibiotics (similar to penicillin, which itself is extracted from mushrooms), which inhibit microbial growth and other fungal infections. Those same polysaccharides, beta-glucans, can stimulate and regulate the body’s immune system. They can also help heal ulcers and ulcerous wounds and protect them from developing infections. The good combination of vitamins A, B-Complex and C that is found in mushrooms also strengthens the immune system.

5) Weight management and satiety
Dietary fiber plays an important role in weight management by functioning as a "bulking agent" in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.

6) Bone Health

Mushrooms are a rich source of calcium, which is an essential nutrient in the formation and strength of bones. A steady supply of calcium in the diet can reduce your chances of developing conditions like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation.