healthy habits

Outdoor air pollution is deadly, and is currently the ninth leading cause of death and disability in the world. Air pollutants also worsen or increase the risk of other health problems like asthma, liver disease, and the risk of diabetes.. . . Broccoli can dramatically boost the detox enzymes in our liver and help decrease the level of inflammation within our bodies. This helps explains why eating more than two cups of broccoli, cabbage, cauliflower, kale, or other cruciferous veggies a day is associated with a 20-percent reduced risk of dying, compared to eating a third of a cup a day, or less. The cruciferous compound sulforaphane is a powerful inducer of our detox enzymes, so most of the research has focused on its cancer-fighting abilities.

Eating broccoli and other cruciferous veggies might just be a frugal way to combat the long-term health risks of air pollution.

Cruciferous Vegetables

• • Arugula
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Kale
  • Radish
  • Turnips

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Five micronutrients—vitamin B_6, vitamin C, vitamin E, magnesium, and zinc—play roles in maintaining immune function, play roles in maintaining immune function, and supplements containing them are often sold as immune boosters in doses that greatly exceed the recommended daily allowance. However, there is no evidence that such supplements have more benefits than merely6 following a healthy diet.  Rather than popping pills to get these micronutrients, you’re wiser to use various foods to boost your immune system.

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It’s kind of a trick question because  peanuts are a legume but considered a nut from a nutritional and culinary standpoint. With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content. They likewise provide a healthy dose of biotin and other nutrients.

Like most legumes, they provide a lot of plant-based protein. In fact, peanuts have the highest protein content out of all commonly consumed nuts.

Peanuts are also one of the best food sources of biotin, a vitamin that helps convert food into usable energy in the body. For a balanced snack that provides protein, fats, and carbs, combine peanut butter and bananas on their own, or assemble them on top of toast.

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Connective tissues are fibers that are made up of proteins and sugars. These fibers surround organs and help maintain muscle form. Tendons and ligaments, which connect muscles to bone at your joints, are also connective tissues. Certain conditions, such as fibromyalgia, lupus and arthritis, may cause inflammation and degradation of connective tissues. Minerals and vitamins may help repair damage and reduce inflammation of these tissues.

1. 1. Vitamin E may also improve your body’s production of collage, which helps repair and strengthen connective tissue. This vitamin is found in sunflower seeds, almonds, eggs, asparagus, avocados and kale. You need 15 milligrams of vitamin E each day.
   2. The collagen-stimulating effects of zinc may help strengthen bones and reduce fracture risk. Lentils, pumpkin seeds, sardines, tofu, lamb, oysters and mushrooms are abundant sources of zinc.
   3. Copper also works in conjunction with vitamin C to produce elastin, a protein that improves the flexibility of connective tissue. Boost your copper intake by consuming foods such as hazelnuts, almonds, tomatoes, soybeans, crab meat and pistachios.
   4. Vitamin C may also help reduce inflammation of connective tissue and may reduce muscle and joint pain and stiffness. Citrus fruits, spinach, kiwi fruit, cantaloupe, bell peppers and papayas are abundant sources of vitamin C.

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Emotional eating can sabotage your weight-loss efforts. It often leads to eating too much — especially too much of high-calorie, sweet and fatty foods. The good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

5 Tips to Tame Emotional Eating

1. 1. Control your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or deep breathing.
   2. Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not hungry. Give the craving time to pass.
   3. Get support. You’re more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
   4. Fight boredom. Instead of snacking when you’re not hungry, distract yourself and substitute a healthier behavior. Take a walk, watch a movie, play with your cat, listen to music, read, surf the internet or call a friend.
   5. Take away temptation. Don’t keep hard-to-resist comfort foods in your home. And if you feel angry or blue, postpone your trip to the grocery store until you have your emotions in check.

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Strawberries a Tasty Nutritional Powerhouse

The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange. Choose medium-sized berries that are firm, plump, and deep red; once picked, they don’t ripen further.

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Salsa is a nutritional powerhouse. Fresh salsa is one of the best ways to add more flavor to your food while also delivering essential (and tasty!) nutrients. With all the health benefits salsa boasts, you can add an extra serving to your favorite foods. There’s no need to hold back! Here are 10 reasons your body will thank you for eating more salsa.

1. It’s a good dose of Vitamin C.
2. It may stabilize blood sugar.
3. It’s hydrating.
4. It’s a cancer fighter.
5. It will help you burn fat.
6. It’s healthy for your heart.
7. It contains potassium.
8. It’s filled with flavor.
9. It’s a source of quercetin.
10. It provides a heap of citric acid.

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