Organic food – Is it worth the money?

Organic produce are grown using the natural methods of farming to enhance the productivity of crops without the use of any kind of fertilizers and other synthetic chemicals. These produce are minimally processed without additives, preservatives or artificial ingredients. In animals, organic products are raised without the use of growth hormones, synthetic drugs or other toxic chemicals injected into them. 

Produce that have soft skin are most susceptible to contamination because they tend to easily absorb pesticides. Washing these produce thoroughly does not necessarily remove the pesticide residue – some may be absorbed through the roots and into the plant which cannot be removed. Here are some produce that you should buy organic: peaches, apples, sweet bell peppers, celery, strawberries, cherries, grapes, spinach, lettuce, potatoes, blueberries, kale. 

Some produce have stronger outer layer that provides a defense against pesticide contamination. These produce are safe to buy non- organic such as cabbage, kiwi, sweet peas, asparagus, mango, pineapple, corn, avocado, onions, broccoli, papaya, tomatoes, brussel sprouts, eggplant, cantaloupe, honeydew, melon, watermelon, grapefruit, sweet potatoes. 

Is it worth buying organic foods? Yes. It's worth buying organic animal products (meat and dairy) and certain organic produce because you get extra health and nutritional value in the form of safer food that's better for you. Organic produce and organic animal products cost more than conventionally grown food but they exposes you to no synthetic pesticides or growth hormones- which many of these substances have been proven to cause cancer, birth defects and damage to the nervous and reproductive systems in animal studies, though at higher levels than commonly found in food. Is it really worth saving a little extra money and sacrifice you and your family's health? Think about the harmful effects of pesticides and other chemicals to the body and the environment. It's all up to you. 

Sources 

http://en.wikipedia.org/wiki/Organic_food 

http://www.mnn.com/earth-matters/translating-uncle-sam/stories/is-organic-food-worth-the-cost-0

Nutritional difference between summer squash and winter squash

Squash is considered a vegetable in cooking, but botanically, it is a fruit. Squash plants are members of the cucurbita family of vegetables, which also includes pumpkins. The two main varieties of squash are summer and winter squash. The terms “summer” and “winter” only loosely refer to when the squash is harvested- most are available year-round. There are many different varieties of summer and winter squash. Summer squash includes cucumbers, zucchini, and the many varieties of yellow squash. These also include lighter varieties of squash that come in straight neck or crookneck varieties. Among the summer squash, zucchini is the most popular and is readily available throughout the summer months. Winter squash typically includes darker varieties such as pumpkin, spaghetti squash, acorn squash, butternut squash, and delicatta squash a.k.a sweet potato squash.

Regardless of the type of squash, they are all delicious to eat and contain similar nutritional values, although the actual values vary slightly depending on the type.

Summer Squash. Nutrients in the summer squash promotes cardiovascular health. Its juice prevents cell mutations, which are the changes accompanying cancer. Thus, highly helpful in fighting cancer. Vitamins A and C, manganese and magnesium are also found in summer squash, these vitamins and minerals work together in the body to help protect you against some forms of heart disease.

Winter squash. Winter squash is a good source of carotenoids – compounds that are converted to vitamin A in the body and have anti-oxidant, anti-inflamatory, and anti-cancer properties. Carotenoids help to reduce the risk of macular degeneration of the eyes and help to lower the risk of heart disease. Although all varieties of squash are good nutrition choices, winter varieties tend to be more nutrient-dense. They contain much more beta-carotene and more of several B vitamins than summer squash. Winter squash is high in potassium, sodium, folate, vitamin C, and fiber content makes it healthy for the heart, elimination and for the blood pressure as well. The low calorie level in summer and winter squash makes them ideal component in the diet plan.

Buying tips:

When buying summer squash, choose the smaller squash (these are more tender) with brightly colored skins with no spots or bruises. By the way, these variety of squash is best from early to late summer. winter squash choose the ones with hard, deep-colored rinds that are heavy for their size and with no moldy spots. Winter squash are best from early fall through the winter.

http://en.wikipedia.org/wiki/Squash_(plant)

http://health.wikinut.com/The-Health-Benefits-of-Squash/vqw8.8pk/

Nutritional Yeast: Its benefits and how it can be incorporated in the diet.

What is Brewer's yeast?

Brewer's yeast is made from a one-celled fungus called Saccharomyces cerevisiae and is used to make beer. It is a microscopic plant that is a by-product of brewing beer and is specifically grown to make nutritional supplements – which often contain non-living, dried yeast.

Health benefits

Brewer's yeast is loaded with amino acids, proteins, trace minerals, vitamins, and minerals. It is a great source of chromium, an essential trace mineral that helps the body maintain normal blood sugar levels. Thus, beneficial to people with diabetes. Chromium also helps lower LDL (bad) cholesterol levels and increases the level of HDL (good) cholesterol. Selenium is another essential trace mineral found in brewer's yeast that promotes antioxidant activity in the body. Brewer's yeast also contains all of the essential amino acids, which helps build up, maintains, and replaces the damage tissues in the body. Another important vitamins found in brewer's yeast is B-complex vitamins. It is needed for the healthy functioning of the nervous system. These vitamins also help break down carbohydrates, fats and proteins; keep the skin, hair, eyes, mouth, and liver healthy.

Incorporating in the diet and caution

Brewer's yeast can be added into yogurt, sauces, casseroles and soups. It can also be used in cookies, bread or pastry. However, due to the high content of purine in brewer's yeast, it should not be consumed more than 3 tablespoon a day. Its high purine content is not suitable for anyone suffering from high blood pressure, gout or kidney disease. In addition, it can cause stomach discomfort, bloating, and excess gas in otherwise healthy individuals.

Storing

Store brewer's yeast in an airtight container, in a cool and dry place.

Shelf life if stored in the pantry is 6 to 8 months, and up to 3 years if kept in the refrigerator.

Resources

http://www.webmd.com/vitamins-supplements/ingredientmono-715-BREWER'S%20YEAST.aspx?activeIngredientId=715&activeIngredientName=BREWER'S%20YEAST

Tomatoes are better eaten cooked than raw.

Most vegetables are better eaten raw than cooked. When cooked, vegetables tend to loose their vitamins and minerals; overcooking can rob them of much of their nutritional content. Tomatoes, however, is an exception. They are better eaten cooked than eaten raw. Although you lose ten to thirty percent of its Vitamin C content and some minerals, the heating process greatly increases its level of lycopene.

What is Lycopene? It is a compound that gives tomatoes their red color. It is also an important carotenoid with a strong antioxidant characteristics that may play a role in reducing the risk of heart disease and some types of cancers such as breast, lung, stomach and prostate gland. When tomatoes are eaten raw, however, most of the lycopene will just pass through undigested.

To get the best benefit of tomatoes is cook them! Of course, you should still enjoy your raw tomatoes too! They are a great source of Vitamins C, fiber and minerals; they are delicious and they are low in calories. 

Nutritional Benefits and Drawbacks of Tofu

Tofu is made by grinding cooked soya beans until a milk is produced. The milk is then solidified with a mineral coagulant calcium sulphate.

Tofu is low in calories, sodium, and is easy to digest. It is an inexpensive source of vegetable protein, calcium, iron, and unsaturated fat; making it a very good vegetarian substitute for meat or dairy products. Tofu products provide a variety of health benefits.

• Reduces the risk of heart diseases. Studies show that a 4-ounces of tofu each day provides around 14.45 of the daily beneficial fat(omega-3-fatty acid) requirement. This omega-3-fatty acid helps control erratic heart rhythms, reduces clotting of blood in the arteries and improves the ratio of good HDL (high density lipoprotein) to bad LDL (low density lipoprotein).
• Reduces cholesterol level (bad cholesterol). Recent studies have also show that regular intake of soy protein helps reduce total cholesterol levels in the body. Thus, it is seen that tofu is very beneficial for people suffering from atherosclerosis or diabetic heart disease.
• Helps maintain hormonal balance for women. Tofu contains certain phytoestrogens, like isoflavones, genistein and diadzein, which are very helpful in alleviating the side effects associated with menopause.
• Helps in maintaining bone health. Improves bone density and reduces risk of fractures. Prevents osteoporosis. Tofu provides the body with dietary calcium sufficient quantities of which protects the body against diseases like bone loss, bone weakness, rheumatoid arthritis and osteoporosis.
• Helps in weight loss. Tofu provides a lot of nutrients to the body without adding many calories to the diet. Thus, it is an effective diet for people who are interested in weight loss.
• Prevents various types of cancer, particularly breast cancer. Tofu is rich in isoflavones. When making tofu, the soy isoflavones, genistein and daidzein, remain bound to the soy protein. Firm tofu contains about 35 mg isoflavones per 100g. Isoflavones will reduce the risk of osteoporosis, a disease associated with reduced bone density and increased bone fractures. Isoflavones will also lower rates of breast cancer and prostate cancer.

Drawbacks associated with tofu:

• It absorbs cooking fat easily. It will take in about 15% of the fat used in the frying process.
• Soya (soy beans) is also known to be a common cause of food allergy.Such reactions may be immediate and specific or delayed and general.

• Tofu contains considerable amount of the naturally occurring substance called oxalate. The presence of high amounts of this substance causes its crystallization, resulting in certain health problems. Hence, people suffering from existing or untreated health problems should avoid the consumption of high amounts of tofu. Oxalates also interfere in the absorption of calcium from the body.

Tips when buying tofu. When shopping for tofu, make sure to check the sell by date on the wrapping. Tofu usually have 70 days from the date of manufacture, which is the sell by date on the package. Once it is opened, you need to use it within 3-5 days. Store tofu in an airtight container with water covering the tofu. When shopping for tofu, make sure to check the freshness date stamped on the wrapping. Also, be sure to get organic tofu and not the genetically modified kind.

Source

http://en.wikipedia.org/wiki/Tofu