1) Don't Skip Meals :
Do not skip meals to have an adequate and balanced diet. Because each skipped meal will cause you to feel more hungry until the next meal, and you will consume every meal that you come across with more or less calories than you need.
2) Have a Variety of Meals: Try to eat as much variety as possible. Try to include all food groups (milk, meat, vegetables-fruits, grains) in your nutrition plan every day. Although you cannot consume all of these foods in one meal, try to have them at different meals throughout the day.
3) Consume Plenty of Vegetables and Fruits: Vegetables and fruits contain plenty of water and vitamins-minerals and are low in calories. Consuming plenty of vegetables and fruits in different colors helps to control weight and protects you from many diseases (cancer, cardiovascular diseases). An important point you should pay attention to is the consumption of vegetables and fruits in season.
4) Reduce Fat Consumption:
Reduce the consumption of fat in your diet. Especially stay away from solid fats (margarine, butter, etc.), prefer mostly vegetable oils. Consume no more than 3 tablespoons of vegetable oil a day. When preparing your meals, use grilling, boiling, steaming and baking instead of frying.
5) Limit Prepared Foods:
Prepared foods and heavy desserts and cakes, which are described as junk food, contain a lot of fat and energy, so they are both weight-gaining and increase susceptibility to diseases. Therefore, limit these foods.
6) Consume Legumes and Fiber Foods:
Pay attention to the type and amount of carbohydrate source consumed. Instead of pure sugar sources and refined flour foods, prefer legumes (such as chickpeas, lentils, kidney beans), fibrous cereals, fresh and dried fruits and vegetables that increase the feeling of satiety, prevent constipation and facilitate weight control.
7) Drink Plenty of Water:
Water is the most important element for human life after oxygen. Humans can survive starvation for weeks, but can only survive a few days without water. Water is essential for balancing body temperature, maintaining metabolism and removing toxic waste materials from the body. Therefore, consume 2-2.5 liters of water per day.
8) If You Drink Alcohol, Cut It Down:
If you have a habit of consuming alcoholic beverages, try to give up, and if you cannot stop, reduce it. The type of drink is also important. Hard alcoholic beverages such as whiskey, cognac and vodka have higher calories than beer and wine. Alcohol is empty energy, it returns to us in the form of fat. While drinking alcohol, do not forget that foods such as nuts and chips that you snack with are extremely caloric.
9) Incorporate Exercise into Your Life:
Include an exercise program in a healthy lifestyle and healthy diet. Choose a type of activity that is suitable for your living conditions, that you can do continuously, and exercise regularly.
10) Maintain Your Ideal Weight:
It is very important to be in your healthy weight range in order to reduce your risk of getting diseases and to always be fit and energetic. For this, make sure that your Body Mass Index (BMI), body fat percentage, waist circumference and hip circumference measurements are in the healthy range.
A breakfast with olives and cheese is a good choice to start the day fresh. A balanced and healthy breakfast will increase your metabolic rate, regulate your digestive system and relieve your tiredness. Of course, what you consume for breakfast is very important. Know that a breakfast consisting only of carbohydrates will not benefit you and will make you hungry quickly. A breakfast plate rich in nutritional values is ideal for your health. Olive can be an indispensable part of this healthy breakfast plate. Because the omega 3 and omega 6 fatty acids it contains are a good reason to qualify the olive as a 'health store'. No one knows the benefits of olive oil. So what are the benefits of olives?
How Many Calories in Olives?
The olive, which decorates your breakfast tables with its black and green colors, is consumed a lot, especially in the Aegean Region and Marmara Regions. This food, which has many benefits, should be consumed in a balanced way. Because olives consumed in large amounts can cause weight problems as it will increase the fat intake in the body. Note that an average olive with one gram of fat has 9 calories. The benefits of olives are many, but the ideal consumption amount is 5 olives with low salt per day.
The Benefits of Olive Are Many, But Beware of Salt!
Olive is a food with countless benefits... Olives protect your heart health thanks to the healthy fats it contains. It lowers bad cholesterol (LDL). The amount of salt in olives is as important as the amount of oil. Avoid high-salt olives and try to consume low-salt olives, considering your heart health. Moreover, if you have problems such as edema and swelling, do not eat salted olives. You can reduce the amount of salt by keeping the olive in water for a while. Well, if you ask what other benefits of olives are, here are the unknown benefits of olives...
Protects the Immune System
• In addition to active substances against cancer, olives also contain vitamins A and E. These vitamins and substances prevent the formation of cancer tumors and protect the body. • It also protects eye health with the vitamin A it contains. • It is also effective against problems such as gastritis and reflux by reducing your stomach acid. • According to studies, thanks to the vitamins in olives, it supports bone development in children and reduces the risk of osteoporosis in the elderly. • It reduces the risk of heart attack by regulating blood pressure. • Thanks to the vitamin E it contains, it protects the nervous system and reduces the risk of Alzheimer's. • The antioxidants in olives protect and strengthen the immune system.
"Olive oil is a vegetable oil obtained from olive kernels in olive trees. The miracle of nature, olive oil cleans the liver, facilitates digestion, accelerates metabolism. At the same time, it beautifies the skin, is known for its positive effects on hair care, is good for diabetes, regulates blood pressure and reduces stress. Here are the benefits of olive oil"
1-CLEAR THE LIVER:
The liver is responsible for cleansing our entire body. Olive oil also liver. It cleans the toxins entering our body with liver secretions. Olive oil also helps increase liver function.
2- REGULATES DIGESTION:
Olive oil contains high levels of antioxidants. This regulates your digestive system and ensures the regular functioning of the intestines. If you consume olive oil at the rate of one tablespoon per day, your digestive system will be regulated. If you are experiencing constipation, this will be the solution to your problem.
3- ACCELERATE METABOLISM:
Consuming olive oil speeds up your metabolism and helps you lose weight. If you consume a salad with olive oil every day and make it a meal, it will help you maintain your form.
4-STRENGTHENS THE BONES:
Olives contain high levels of calcium. Calcium is the building block of bones. Olive oil, a vegetable oil, strengthens and protects bones. Olive oil is also rich in minerals, and this effect contributes to the strengthening of bones.
5-PROTECTS THE SKIN:
It protects the skin and delays aging. It beautifies and makes you have a smooth skin. It protects the skin against chemicals despite make-up materials.
6-HAIR CARE EFFECT:
Olive oil is also beneficial for hair care. Many hair care products contain olive oil. However, as a home solution, if you leave olive oil on your hair for 15-20 minutes before showering, it will reduce hair loss and make it look lively.
7- EFFECT ON DIABETES:
Olive oil lowers blood sugar levels. It acts as insulin for diabetics and provides a positive effect on problems.
8- REGULATING BLOOD PRESSURE:
It regulates blood pressure and this ensures that your blood pressure is at a normal level.
Consuming some olive oil a day will support you when you feel tiring and stressed. Olive oil also protects your body's energy and gives you vitality. In the morning, you can pour some olive oil on the olive plate and season it with spices according to your taste.
Apart from these, olive oil protects your cholesterol balance. It is good for breast cracks, reduces the risk of breast cancer. Since olive oil is one of the healthy fats, it should be consumed every day. But the amount must be determined correctly.
Experts have said that it is difficult to gain weight from the monounsaturated fats in olive oil. Studies on olive oil have shown that it has positive results when used for weight loss.
Olive oil is rich in phenols, which have antimicrobial and anti-inflammatory qualities. As a result, the use of olive oil relieves inflammation by helping to prevent the growth of pathogenic bacteria.
Reduces Cholesterol Level;
LDL cholesterol is a type of bad cholesterol that increases the risk of pulmonary heart disease and heart attack. Extra virgin olive oil, rich in approximately 40 antioxidant chemicals, helps to reduce the oxidation effects of LDL cholesterol. It also increases HDL cholesterol levels.
Olive oil, which is rich in antioxidants, slows down the natural aging process of the human body. This oil, which is used in natural herbal therapy and cosmetic products, gives the skin a natural bright appearance.Fights Cancer; Olive oil is said to protect the human body against cancerous growth, especially intestinal cancer.
Strengthens Cell Walls;
Olive oil contains polyphenols that help build stronger cell walls. At the same time, it increases the elasticity of the arterial walls, which protects you against various heart diseases.
What are the Benefits of Olive Oil for the Stomach? - The stomach benefits of drinking olive oil are listed as follows; - Stomach fatty acid is balanced. - It helps to relieve pain and burning. - Provides regeneration of damaged tissues resulting from stomach wounds. - It relaxes the stomach and digestive tract. - With the energy taken from olive oil, fat is burned during the day. - It is a pioneer in the prevention of infections.
What are the Benefits of Olive Oil for Hair?
Eliminates Dandruff; Dandruff is a problem faced by millions of people today. This problem can be eliminated if it is a mixture of olive oil and lemon juice. Equal amounts of lemon juice and olive oil are mixed and then applied to the hair in the form of massage. It is left for 20 minutes and the hair is washed with the help of shampoo.
It makes the roots stronger and brighter; Olive oil is extremely rich in vitamin A, vitamin E and antioxidants. Therefore, it should be applied to the hair in the form of massage at least once a week; It will provide much stronger and shiny hair. When you repeat this process for approximately 2-3 months, you will realize how beneficial it is.
Provides Easy Shape; Olive oil is not just a consumer product that adds flavor to meals in kitchens. It also feeds the hair in the bathrooms. The shape of the hair depends on different reasons. Breakage, external factors, weather conditions and the oil rate of the hair are at the root of these reasons. Massaging your hair with olive oil eliminates all these problems and makes it very easy to shape, and blow-drying becomes even easier.
Provides Faster Elongation; The growth rate of hair is mostly dependent on genetic characteristics. However, external factors are also important at this point. Olive oil is a consumer product that accelerates hair growth. However, it can be used as a hair care product, not as a consumer product while lengthening. In order to find a solution for dry and undernourished hair, massage the hair with half a tea glass of olive oil; Waiting for 30 minutes without washing will balance the moisture content and nourish the hair follicles. Therefore, hair growth will also accelerate.
Increases Brightness; If you are using a blow dryer frequently; or if there is heat contact such as a straightener, the hair will become dull more quickly. In this case, the hair not only becomes dull, but also lifeless and does not look full. No matter how much care is taken, this offers a completely neglected appearance. The massage you will apply to your hair using olive oil will also increase the shine of the hair. Strengthens Scalp; As important as hair care is, scalp care is just as important. Because the hair is connected to the skin. Therefore, in any hair problem, the skin is first checked and the problem is found. Keeping the scalp moist and keeping it away from dandruff and other negative conditions will eliminate hair problems at a high rate. Olive oil is the most beneficial natural solution at this point. You can have a much stronger skin with olive oil massage on your scalp.
What are the Benefits of Olive Oil for the Skin?
- It removes the spots that occur with the harmful effects of the sun.
- It softens the skin.
- It is a natural solution to acne treatment.
- Cleans make-up residues.
- Reduces under-eye puffiness.
- Eliminates the problem of clogging of pores.
- It has moisturizing feature.
- It is a natural solution to dry lips.
- It allows the feet to rest and the sweat problem to disappear.
- Destroys premature aging.
- Reduces the effects of rays that can cause skin cancer.
What Are the Harms of Olive Oil?
- Olive oil is not suitable for use on oily skin or skin conditions such as dermatitis. It is also not recommended for use in infants. It can cause eczema in the future.
- If consumed too much, it will cause weight gain.
- It burns easily at high temperatures. If you notice that it is burning before frying, never use it.
- Consuming too much olive oil can cause stone formation or blockage in the gallbladder.
Every food we consume daily has different benefits. Knowing this, it is necessary to consume foods. Many people wonder about the benefits of pasta, what it is good for and what diseases it is good for. What are the benefits of pasta?Pasta has many health benefits. Pasta contains vitamins and minerals necessary for the body. Pasta also contains a large amount of calcium and phosphorus.
What are the Benefits of Pasta?
- Pasta contains a large amount of vitamins and minerals.
- Due to the fatty components and linoleic fatty acid it contains, pasta has a cholesterol-lowering effect.
- Since the carbohydrates in pasta mix into the blood more slowly, it keeps the person full.
- It immediately turns into energy in metabolism and gives energy to the body.
- Pasta is generally known as the basic food source for everyone.
- Pasta, which is hearty, also produces vitamins and minerals that the body needs.
- Pasta doesn't make you gain weight. On the contrary, pasta made from wholemeal or whole wheat flour can be included in the diet lists.
- The risk of developing cardiovascular and diabetes diseases is reduced.
- When pasta is consumed, it keeps people full.
- Pasta goes well with almost any flavor.
- Pasta facilitates digestion.
- Pasta is seen as the enemy of many diseases caused by cholesterol.
- Pasta, which contains plenty of amino acids and protein, also strengthens the bone structure of people.
- Consumption of pasta is good for skin health.
- It also relieves the problem of constipation.
Pasta Nutrition Facts and Vitamins in Pasta
Pasta contains a large amount of vitamins and minerals. Pasta contains vitamins A, B1, B2 and iron. The content of pasta, which prevents diseases, generally includes calcium, phosphorus, potassium and protein. The nutritional value of pasta is quite high. For this reason, pasta is good for many diseases. At the same time, it is a satisfying food with its nutritional values.
Things to Know About Pasta
Pasta is a hearty food that goes well with any meal. Pasta can be consumed with all meals. In addition, pasta, which keeps you full for a long time, is one of the most preferred food types around the world. The amount of gluten in pasta is very high. Pasta also contains a lot of vegetable protein. Pasta consists of 80 percent carbohydrates. In addition, the remaining 20 percent contains protein and 5 percent fat. Pasta is consumed with admiration by most people around the world.
Dried fruits, which are prepared by blowing the juice of the fruits that have been collected on time and when the product is abundant, are also a source of healing. Dietitians said, "Dried fruits, especially consumed in winter, help digestion and are an indispensable snack alternative for dieters."
Expert Dietitians who stated that tropical fruits such as kiwi, papaya and pineapple were added to dried fruits such as apricots, plums and grapes prepared for the winter months, said: Since the amount of water is low, microorganisms that will spoil the food cannot grow and multiply. It is obtained by reducing the 90 percent water content of dry fruits and fresh fruits to 10-20 percent. With this process, the sugar content of vegetables and fruits whose water content decreases, increases and their durability increases. After drying, all minerals except vitamin C are preserved, dried fruits primarily protect the body against free radicals with their high antioxidant potential. Among the fruits, the most suitable ones for drying are figs, apples, pears, sour cherries, plums, apricots, grapes and mulberries, kiwi, mango, banana, strawberry, pineapple and all nuts. These dried fruits also have various benefits.”
Dried pear is very rich in vitamins. It ensures the regular functioning of the kidneys. It makes the urine abundant. It helps to shed sand and stones in the kidney. It lowers high blood pressure. It cleans the blood and ensures the normal functioning of all glands. It cures anemia and prevents constipation. It calms the nerves. It relieves mental fatigue. It quenches thirst. Increases saliva secretion. It reduces vomiting of pregnant women. It cures indigestion. Diabetics can also eat it. Those with a weak stomach should drink its compote. If it is eaten before meals, it increases even more than its benefit.
In the evening, it is necessary to consume fruits that are low in sugar, especially in the evening. It is beneficial for women to consume dried black plum. Because it contains plenty of calcium and vitamin D. Therefore, its consumption means a serious protection of bone health. Apart from that, due to the rich potassium and magnesium minerals contained in prunes; It has benefits for blood pressure, liver, heart, kidneys. With its strong antioxidants, it has the effect of reducing the risk of heart diseases and crisis. It lowers blood sugar. Protects against cancer and prevents skin aging.
It is rich in vitamins A and C, potassium, calcium, iron and magnesium. Its nutritional value is also very high. High fiber content facilitates digestion by creating a positive effect on intestinal work. In this case, it prevents constipation. It balances blood pressure, lowers blood pressure and cholesterol. It strengthens the immune system, it is also good for colds and colds, anemia and stomach ailments. It also beautifies the skin.
Mulberry, which is rich in calcium, iron, B1, B2 and vitamin C, is known to cure many diseases. White mulberry has antipyretic and diuretic (diuretic) effects. It is known that the syrup obtained from black mulberry has a positive effect on mouth and throat diseases.
Mango, which has a high content of vitamins A, C and E, is one of the foods that is very useful for nerves, skin beauty and hair, and also cleans the blood, accelerates digestion, and is a powerful antioxidant.
It is nutritious and rich in potassium. It is good for digestive problems; It prevents stress and anemia. The vitamin A it contains prevents the formation of skin disorders such as acne. It helps growth, strengthens vision functions, prevents the development of diabetes, protects the immune system. Potassium ensures good functioning of all muscles and nerves, especially heart muscles. Apricot is a fibrous fruit. It has been determined that fibrous foods provide a balanced rise in blood sugar and are beneficial in protecting against cancer as they shorten the residence time of harmful substances in the intestine.
There is also a large amount of phosphorus and iron in dried strawberries. It is also rich in vitamins C, B and K. Strawberry gives strength to the body, lowers cholesterol and prevents atherosclerosis. In addition, strawberry, which is a very good antioxidant, strengthens the immune system and is protective against cancer. It is very beneficial for the regular functioning of the digestive system. It expels intestinal worms, diuretics and removes harmful substances from the body, cleans the blood, strengthens the gums and removes bad breath, lowers blood pressure and reduces stress with its calming effect, lowers fever, is good for rheumatism and liver disorders, and moisturizes the skin.
Since it does not contain fat, sodium, cholesterol and has a high fiber ratio, it helps to lose weight. It is poor in terms of the amount of protein it contains and rich in amino acids used in its synthesis. Therefore, it supports cell growth. It is effective in sore throat and bronchitis. It plays an active role in body regeneration.
It is a good source of energy. It is recommended for respiratory patients with its expectorant effect. It is effective in lowering blood pressure when eaten 10 times a day. In this respect, it also strengthens the immune system against inflammation.
Tomatoes are among the most important vegetable sources. At the same time, tomato and pepper pastes come to the fore among the food sources that are consumed intensively at home. It is among the sources that should be consumed in a balanced way with its important benefits. So, what are the benefits of tomato and pepper paste? We have compiled all the details of what it is good for.
Tomato and pepper paste is an important source as it contains vitamin and mineral sources. When the ingredients are prepared, they are among the special tomato paste types that can be made at home.
What are the Benefits of Tomato and Pepper Paste?
It reflects all the effects of tomato and pepper, which is the source of tomato and pepper paste, and offers significant benefits.
It is rich in potassium and folic acid, along with vitamins A, C and E.
- Protects eye health.
- Delays or prevents the formation of cataracts.
- Helps in white blood cell production.
- Plays an important role in the production of new cells.
In this way, together with its important benefits, tomato and pepper paste can be consumed in a balanced way on a regular basis.
What Is Tomato and Pepper Paste Good For?
Along with being an important food source, tomato pepper paste is also very tasty. This healthy food source, which must be found in the kitchen of every home, is especially effective in cell construction. Thus, it strengthens the immune system and provides the opportunity to lead a healthy life. Of course, besides being a very important source for eye health, it contains many important vitamins and minerals.
Vinegar has been used as a food preservative and spice for thousands of years and can be made from any product containing fermentable carbohydrates such as apples, pears, grapes, strawberries and similar fruits, as well as maple syrup, molasses, honey, coconut, potatoes, beets, whey, malt, cereals. Apple cider vinegar is a light yellow colored vinegar that is not high in acidity and is often preferred on the table. While the most ideal apple type for vinegar production is winter apples with high sugar content, the apple type that should not be preferred for vinegar production is raw and sour apples. The main component of vinegar is acetic acid and it has a wide range of applications due to the high acidity obtained. It is known that the first use of vinegar was by Hippocrates, who is considered the founder of modern medicine. Hippocrates and his colleagues used vinegar to clear inflammation and ulcers and to treat persistent cough. The history of vinegar dates back to 10000 BC. It has been used as a medicinal drug from time immemorial and is probably the first known antibiotic.
Vinegar, with its antibacterial feature, supports immunity and increases the body's capacity to fight bad bacteria. Apart from this antibacterial feature of vinegar, it has many positive effects on human health such as lowering blood pressure, reducing the risk of cardiovascular diseases, and antioxidant capacity. Daily regular consumption of vinegar delays gastric emptying, ensures that the consumed food stays in the stomach for a longer time, accordingly, a feeling of satiety occurs and you do not feel hungry often. Again, the delaying effect of vinegar on gastric emptying ensures that the consumed foods are digested more slowly, the sugar in the digested foods passes into the blood in a more controlled manner and has a positive effect on the blood sugar of satiety. Vinegar can reduce food consumption in relation to lowering the glycemic index and increasing the feeling of satiety, and helps to lose weight and maintain the ideal weight. . Another positive effect of vinegar is on blood lipids. In many studies on both humans and animals, regular consumption of vinegar added to the daily diet has shown a decrease in total cholesterol, triglyceride and low-density lipoprotein (LDL), ie bad cholesterol values, and an increase in high-density lipoprotein (HDL), i.e. good cholesterol values. With this positive effect on cholesterol, vinegar plays an important role in the prevention of cardiovascular diseases when consumed regularly.
Is Vinegar Effective Against Cancer?
In various studies on vinegar and cancer, results have emerged that vinegar consumption may have an effect on preventing cancer formation and reducing the risk of cancer. It is thought that the cancer risk-reducing effect of vinegar may be due to the herbal polyphenols, which are abundant in it and have the feature of reducing oxidative stress. While the antioxidant components in vinegar support the proliferation of good cells, they play a role in the repair of the damage caused by carcinogenic substances to the cells and ensure cell regeneration. Especially homemade vinegar contains beneficial probiotic bacteria and vinegar has a positive effect on intestinal health with this probiotic feature. Probiotic bacteria play an important role in the regeneration of intestinal tissue and maintain its health, and have a protective effect against constipation and intestinal cancer. Vinegar can be consumed by adding it to salads in daily nutrition, by adding it to freshly prepared vegetable juices or by adding 1 teaspoon of lemon clove and ginger to 1 large glass of water before meals. To make apple cider vinegar at home, 1 kg of sweet apples are chopped and 4 liters of water, 1-2 tablespoons of apple cider vinegar, 1-2 tablespoons of sugar or honey, 1 teaspoon of salt are added to it and kept in a dark cool room for 21 days. It should be mixed daily. At the end of 21 days, the glass bottles are transferred and kept in a cool place by closing the mouth with cheesecloth. If fermentation is desired to continue, 1-2 pieces of bread can be added.
Chocolate is a food that many of us, big and small, love to consume. Chocolate, which is among the most enjoyable foods to eat since childhood, is beneficial for health, especially the dark one.
When we look at the historical development of chocolate; It probably started with the Mayas, who were the first people to cultivate the cocoa plant in South America. For the Mayans, chocolate was a cocoa drink prepared with hot water and often flavored with cinnamon and pepper. Emperor II by the Aztecs. Presented on Moctezuma's table.
Christopher Columbus was the first European to encounter cocoa in 1502. He seized a canoe containing cocoa beans, considered "mysterious-looking almonds" and described as a currency in Central America. Cocoa originated in Europe in 1528, when Spanish conquistador Hernán Cortés brought cocoa samples to King Charles of Spain and spread the great influence of this "brown gold" beverage.
Cocoa Percentage Must Be At Least 70 Percent;
Cocoa, the key ingredient in chocolate, contains significant amounts of fat (40-50% as cocoa butter, about 33 percent oleic acid, 25 percent palmitic acid, and 33 percent stearic acid). At the same time, polyphenols make up about 10 percent of the dry weight of a whole cocoa bean. Cocoa beans are one of the best-known sources of dietary polyphenols, containing more phenolic antioxidants than most foods. Three groups of polyphenols can be identified in cocoa beans: catechins (37 percent), anthocyanidins (4 percent), and proanthocyanidins (58 percent); These flavonoids are the most abundant plant components in cocoa beans. However, the bitterness caused by the polyphenols makes unprocessed cocoa beans rather unpleasant. For this reason, manufacturers have developed processing techniques to remove bitterness. Such treatments reduce the polyphenol content by up to 10 times.
With a bitter-sweet taste, dark chocolate contains more antioxidants than green tea. Flavonoids, which play an effective role in heart health and cancer prevention, make dark chocolate a "healthy food" when consumed in moderation. Dark chocolate with a low percentage of cocoa contains more sugar and unhealthy fats. For this reason, when buying dark chocolate, make sure that it contains at least 70 percent cocoa and no sugar. Even if it is dark, chocolate is a calorie food and should be consumed carefully. Dark chocolate is not the same in calories as milk, white and ruby chocolate. 28 grams of dark chocolate containing 70-85 percent cocoa is 170 calories. Cocoa is also rich in minerals such as potassium, phosphorus, copper, iron, zinc and magnesium.
The benefits of dark chocolate, which can be consumed in a small piece in between meals, can be listed as follows:
Contains Powerful Antioxidants
Dark chocolate has organic compounds especially flavonoids, polyphenols and catechins. These antioxidants neutralize free radicals and prevent oxidative stress that damages cells and tissues. Oxidative stress can cause diseases such as diabetes, heart diseases, Parkinson's, Alzheimer's and cancer.
Helps Lower the Risk of Heart Diseases
The two main risk factors for heart diseases are; high blood pressure and high cholesterol. There is a relationship between the compounds in dark chocolate and these two factors. The flavanols in dark chocolate stimulate nitric oxide production in the body. Nitric oxide causes blood vessels to dilate, accelerate blood flow and lower blood pressure. Dark chocolate can also raise good cholesterol (HDL) while lowering bad cholesterol (LDL) thanks to its polyphenols and theobromine compounds.
Inflammation is the body's natural immune response to protect itself against disease and other harmful substances it is exposed to. However, chronic inflammation damages cells and tissues. It can increase the risk of type 2 diabetes, obesity, arthritis and some cancers. In vivo and in vitro studies have shown that cocoa has regulatory properties on immune cells involved in both innate and adaptive immunity. Dark chocolate contains compounds that reduce inflammation. Studies show that dark chocolate with 70 percent cocoa content has positive effects on the immune system. In another study, consumption of dark chocolate was shown to improve vascular function in overweight men. Again, in a study with type 2 diabetes patients, inflammation rates were improved in people who regularly ate 30 grams of dark chocolate for 8 weeks. However, more research is needed. Because it may be inconvenient for diabetics to consume chocolate constantly, even if it is dark, in order to benefit from the benefits of chocolate.
May Balance Insulin
Insulin resistance occurs when cells do not respond to the hormone insulin. Insulin resistance means severely high blood sugar levels, which can lead to pre-diabetes or type 2 diabetes. Cocoa and flavonols improve glucose homeostasis by slowing carbohydrate digestion and intestinal absorption. Cocoa and its flavonols reduce insulin resistance by regulating glucose transport and insulin signaling proteins in insulin-sensitive tissues (liver, adipose tissue and skeletal muscle), preventing disease-related oxidative and inflammatory damage in these tissues. Regularly consuming a tiny piece of dark chocolate can help prevent insulin resistance while lowering fasting blood sugar. But daily consumption of small amounts of flavonols from cocoa or chocolate would constitute a natural and economical approach to prevent or potentially contribute to the treatment of type 2 diabetes with minimal toxicity and adverse side effects. However, most commercially available soluble cocoa products or chocolates contain low amounts of flavonols and are high in sugar and calories. Therefore, high chocolate consumption will cause paradoxical consequences, namely weight gain and impaired glucose homeostasis, especially in type 2 diabetes patients and obese individuals.
Sweet Measure Against Brain Damage
One dark chocolate benefit is also related to diseases that affect the brain. While dark chocolate improves brain functions, it is supportive in preventing the damage caused by Alzheimer's and Parkinson's diseases, which usually develop with aging. Thanks to flavanols, it can increase neuroplasticity, which helps the brain to regenerate against diseases. As a result of a study in individuals aged 23-98, it was found that those who consumed dark chocolate more often showed better cognitive performance.
Good for Depressive Mood
While the theobramine substance in dark chocolate causes an increase in energy and a rapid decrease, the anandamide substance has a calming feature. This substance provides long-term spiritual healing and energy increase. Phenylethylamine is also good for the soul. When the body cannot secrete the happiness hormone serotonin, the phenylethylamine substance in dark chocolate can help.
Although it is a calorie food, dark chocolate is not just an empty calorie like most desserts. Containing water-soluble fiber that helps digestion, this bitter-sweet snack meets almost 2/3 of the daily iron need, more than half of the magnesium, manganese and copper needs. Manganese supports the production of collagen, which keeps the skin looking young and healthy. The fats of dark chocolate, which are also rich in zinc, phosphorus, selenium and potassium, are mostly healthy and consist of oleic acid.
In recent years, studies examining the effects of gut microbiota and diet on microbiota and its health have increased. When we look at the effect of dark chocolate on the intestinal microbiota, we see the effectiveness of flavonoids in increasing intestinal bacterial diversity. Studies have shown that consumption of dark chocolate increases the diversity and amount of beneficial bacterial species such as Lactobacillus and Bifidobacterium, and causes a decrease in tumor necrosis factor-α receptor gene expression in intestinal tissues.
How Many Grams of Dark Chocolate Can Be Consumed Per Day?
The benefits of dark chocolate continue to be explored, but chocolate can have risks as well as benefits. One of them is the flavanols in dark chocolate. Flavanol contents can vary from chocolate to chocolate. Because the processing methods of chocolates are different from each other. This in turn affects the flavanol content. The higher the cacao content, the higher the flavanol content.
Chocolate can be addictive because it contains theobromine and caffeine, as well as the secretion of serotonin and endorphins, known as the pleasure hormone. The craving for chocolate is also caused by a magnesium deficiency.
In addition, although dark chocolate contains antioxidants and minerals, it is a very fatty and calorie food that contains sugar. Therefore, dark chocolate should not be consumed in large quantities. The ones with high cocoa content and sugar-free dark chocolate should be preferred, and daily consumption should not exceed 20 grams.
Stating that a strong immune system is necessary for protection from diseases and a healthy life, experts recommend consuming fruit juices that contain plenty of vitamins and are strong in terms of antioxidants and minerals for a strong immune system. Noting that fruit juices have a special place in a healthy diet, scientists say the properties and health benefits of fruit juices.
“Don't miss the juice from your table”
A glass of orange juice meets the daily requirement of vitamin C. It is known that orange juice, which contains potassium, folate, vitamins B1, B2, B6 and various minerals, prevents the development of cancer cells and strengthens capillaries.
A glass of apricot juice has the value to meet 1/3 of the daily vitamin A requirement. The dietary fiber in apricots not only reduces the risk of constipation, but also reduces the risk of diseases such as irritable bowel disease, appendicitis, hemorrhoids, dental diseases, diabetes, heart diseases and colon cancer, and ensures regular functioning of the intestines.
Grape juice is rich in vitamins A, B and C, as well as contains plenty of potassium and iron. Thanks to its strong antioxidant properties, it fights free radicals in the body, reduces wear in cells and strengthens the immune system.
Peach juice is a beverage rich in beta carotene, which shows strong antioxidant and vitamin A activity, as well as vitamins A and C. The dietary fibers and antioxidant substances it contains are effective in protecting cardiovascular health and preventing cancer.
Pomegranate juice, which protects heart health by balancing cholesterol and sugar, also prevents the development of cancer cells. It is also effective in reducing intestinal parasites.
Cherry, which is a powerful weapon against fevers, contains vitamin A and potassium. Cherry juice, which also cleans the acidification in the blood, also ensures the regular functioning of the stomach and liver.
Apple contains B3, vitamin E and potassium, which have immune-boosting properties. Apple juice, which keeps blood sugar under control, is also good for headaches.
Every year, 17.1 million people die worldwide due to heart diseases and stroke. Experts on the subject announce to the whole world that at least 80% of premature deaths due to heart disease and stroke can be prevented by controlling the main risk factors such as unhealthy diet and lack of physical activity.
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