Quince: a Fruit with many Health Benefits

 Quince or Cydonia vulgaris, from the quince tree is a fruit full of health benefits and green.
This yellow pear-shaped fruit belongs to the Rosaceae family. The quince tree is native to Asia Minor, it can reach 5 m high. In spring, it blooms with pink or white flowers. The quince season is in the fall.

 Quince is a source of potassium. In the body, potassium is used to balance the pH of the blood and to stimulate the production of hydrochloric acid by the stomach, thus promoting digestion. In addition, it facilitates the contraction of muscles, including the heart, and participates in the transmission of nerve impulses.

Quince is the only fruit we eat cooked! Its flesh is as hard as stone and its taste is bitter and spicy.

The health benefits of quince 

 
Quince is excellent for the digestive system:
 
 Quince is rich in fiber (nearly 2 grams per 100 grams of fruit). They are mainly represented by pectins: the latter is a dietary fiber in the form of gel that traps water particles. Pectin promotes a feeling of fullness by delaying gastric emptying. It also protects the cells of the intestine against microbial infections. It is thanks to the high presence of potassium (200 milligrams per 100 grams of fruit) that quince develops its ability to promote digestion by stimulating hydrochloric acid production.

Promotes weight loss:
 
 One of the best ways to maintain your weight and ensure a fast metabolism that allows your system to function optimally is to improve your digestion. Quince is rich in dietary fiber, like most fruits, and significant levels of fiber mean that your gastrointestinal system works more efficiently and regularly. You will have more energy and keep your excess weight by improving your digestive health.

Beneficial for the intestines:
 
 Consumed in the form of jelly or paste, quince has a beneficial and protective effect on the intestines. Its anti-diarrheal properties are well known. Quince is rich in tannins, which slow down intestinal peristalsis, and its pectins are able to retain a large quantity of water: these two actions help to reduce diarrhoea. In addition, due to their astringent action, quince tannins play a protective role on the intestinal mucosa: they tighten the tissues, making the superficial mucous layers less fragile, while protecting the underlying layers. Finally, quince has other beneficial actions: its pectins can adsorb and inhibit toxins, and its tannins have an antiseptic action. Interesting effects to fight against bacteria or unwanted germs, often present in case of diarrhea.

Pain and rheumatism:
 
 The amazing action of quinces on rheumatism can be seen when you consume a purée of quinces that is as sweet as possible and as raw as possible on the bread every day, possibly accompanied by half a glass of pure quinces juice per day. Rather, it is explained by the "naturopathic" approach, which consists in rebalancing the digestive "ground" to reduce inflammation.

An action on sugars:
 
 The composition of quince also makes it an ally in regulating sugar metabolism. Pectins gelled by cooking would lower the glycemic index. And its high content of insoluble fiber would be able to cause a decrease in post-meal insulin secretion. Good to know for people with type 2 diabetes.
Less documented but noteworthy, a decrease in blood cholesterol levels can be expected when the fruit is consumed regularly, by slowing down the absorption of lipids and increasing their elimination.

Prevents cancer:
 
 It seems that cancer is one of the most frequently discussed diseases in recent history. As a result, anything that can reduce the chances of developing cancer generally becomes very popular. The high level of antioxidants, including phenolic and phytonutrient compounds, found in quince is very effective in neutralizing or eliminating free radicals in the body. Free radicals are dangerous by-products of cellular metabolism that can cause the mutation or death of healthy cells. The antioxidant compounds found in quince have been directly linked to reduced chances of developing different types of cancer.

Quince calms diarrhea:
 
 The quince contains polyphenols and pectins. "The former slows down intestinal contractions and also has an antiseptic effect, the latter retains water, which helps to stop diarrhoea more quickly," says the dietician. Quince syrup is also used in pharmacies to fight diarrhoea.

Antioxidant action: 
 
 Due to the presence of ferulic acid, quince has antioxidant properties that are beneficial to the skin. This acid neutralizes free radicals (superoxide, hydroxyl radicals, nitric oxide) which can damage cell membranes and DNA; it also prevents damage caused by UV rays (these indeed drastically increase antioxidant activity). It also prevents lipid peroxidation, helping to reduce cell oxidation.

How to cook quince?
 
 Quince contains tannins that disappear when cooked but can give it a harsh taste. Like the pear, the flesh oxidizes quickly (turns brown) when cut. A little trick: sprinkle it with lemon juice or cook the quince immediately to avoid its oxidation.

 It is baked like an apple in the oven, i.e. trimmed and if necessary peeled. They are made into jam, compote, jelly or syrup. Its allies are apples, pears, strawberries and raspberries. In Europe, quince or cotignac paste is appreciated. In Eastern Europe, the Middle East and North Africa, quince is more commonly used in stews such as tagines.

 Quince is an interesting fruit because of its high water and antioxidant content and very low calorie content. Add it to your menu as a jam or jelly to get out of the routine.

Beware of contraindications:
 
 If quince has multiple health benefits, however, it may be contraindicated. This is particularly true for pregnant women and people who are prone to bloating. Indeed, quinces contain a significant amount of mucilage (vegetable substances), the main cause of bloating.

Celery: Health Benefits and Virtues

 Celery, parsley and fennel are plants of the umbelliferae family. For centuries, the healing properties of celery have been used as a basic ingredient in natural medicine in various cultures; as a result, its consumption has increased significantly and it is the main ingredient in many current medicinal formulas.

 Celery stalks are crispy, they are often used to make salads or soups. As its taste is rather salty, celery benefits from a combination with sweeter fruit juices. Some celery varieties are even very salty. The white parts of the celery have grown out of direct sunlight and contain less chlorophyll than its green parts.

 It is a plant that has interesting nutritional properties due to its content of vitamins A, B, E and C. In addition, it contains minerals essential for the body's proper functioning such as iron, potassium, zinc, phosphorus, sulphur, copper, aluminium and manganese.

 Celery, both leaves and seeds, contains certain types of polyacetylenes in significant quantities. In the past, these bioactive compounds were thought to be harmful. However, studies have shown that some polyacetylenes have anti-inflammatory and antibacterial effects in addition to preventing the multiplication of cancer cells in vitro. Fennel also contains polyacetylenes. However, the concentration of these compounds in fennel is minor compared to that of parsley and celery. The potential effects of polyacetylenes on humans when consuming fennel have yet to be demonstrated.

Celery: discover the virtues and benefits for food and health

Protects against cancer:
 
 Many studies have shown that high fruit and vegetable consumption reduces the risk of developing cardiovascular disease, or cancer and other diseases. Celery is one of these protective foods thanks to its leaves and seeds, which contain antioxidants that are beneficial against cancer.
Like artichokes and some herbs such as oregano, celery contains apigenin and luteolin, both of which are flavonoids. These kill cancer cells and prevent their proliferation.

Reduces inflammation:
 
 Celery is filled with phytonutrient antioxidants that have anti-inflammatory properties. Vegetables are also an important source of flavonols for Chinese adults. Celery juice or celery extracts also reduce the activity of certain proteins that are linked to inflammation.
Celery also contains a compound called luteolin which can prevent inflammation in the cells of the lungs, prostate, gums, and brain. Celery also inhibits the growth of H. Pylori, a bacterium that causes gastritis (or inflammation of the stomach lining).

Strengthens the brain:
 
 This plant is rich in nitrates, which are transformed into nitrites by bacteria. Many studies show that these nitrites are favourable in vasodilation and fluidification of the blood, especially in certain areas of the brain.

Weight loss aids:
 
 Celery is one of the few ideal foods you can eat for healthy weight loss. One, because it is low in calories. And two, it's raised on the fiber.
Fiber also makes you feel full longer after eating, which prevents you from cravings - ultimately making it easier to lose weight. High water content of Celery could be another boon for people looking to lose weight - insufficient water absorption causes dehydration, leaving you tired and demotivated to hit the gym and workout room.

 Celery also regulates lipid metabolism, and is therefore an interesting option in weight loss diets. It can also be consumed with other vegetables that have a higher energy density - celery, being rich in water, reduces the energy density of other ingredients and promotes weight loss.
The energy intake of this vegetable is very low: only 16 kcal per 100 grams so consuming it (even in large quantities) will not increase your daily caloric intake or very little.

Encourages neurogenesis and prevents memory loss:

 A study conducted in 2016 found a link between luteolin and decreased rates of age-related memory loss. The purpose of luteolin is to soothe inflammation in the brain, which experts believe may be the main reason for neurodegeneration.

Apigenin, the chemical in celery, is also suspected to help neurogenesis (the growth and development of nerve cells). Although it has been proven that in the case of mice, additional studies are needed to confirm similar results in humans. One particular study proves the incredible capabilities of apigenin - researchers applied the chemical to human stem cells in a Petri dish, and 25 days later, the stem cells transformed into neurons. This effect was absent without the application of apigenin.

Facilitates transit:
 
 Ideally, eat celery to improve intestinal transit, strengthen the stomach and avoid constipation. Indeed, this vegetable is rich in fiber. It contains 1.5 grams (per 100 g). A tip: to get the most fiber, grate it finely in your preparations.

Has anti-aging properties:
 
 Rich in vitamins A and C, celery protects the skin against damage caused by free radicals.
The anti-aging properties of vitamin C are not unknown. In a South Korean study, vitamin C was found to show excellent anti-aging effects. Even vitamin A contributes greatly to skin health. According to a report published by Oregon State University, our skin is sensitive to retinoic acid (vitamin A and other major compounds derived from it).

Regulates blood pressure and reduces cholesterol:
 
 The phthalides in celery lower blood pressure by relaxing the muscles around the arteries and reducing stress. They also reduce cholesterol by increasing acid secretion.

Maintains joint health:
 
 Celery can be used to treat joint pain and gout.
One of the main reasons for joint pain is the accumulation of uric acid, which can lead to severe pain. Celery, being also a diuretic, helps in the excretion of uric acid - thus treating joint pain.
According to an Irish study, celery seed oil is a good source of sedanolide, which can be used to treat related inflammatory problems such as gout and rheumatism.

Helps urine secretion:
 
 This vegetable removes excess liquid from the body thanks to the potassium and sodium it contains. It has a significant diuretic effect.

 Regular consumption of celery helps us to regulate blood cholesterol levels, eliminate uric acid, prevent heart disease, and fight high blood pressure and menstrual pain.

Precautions :
 
 Celery is also a food implicated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins in a range of fruits, vegetables and nuts. It affects some people with allergies to environmental pollens, such as birch and wormwood pollen. This syndrome is almost always preceded by hay fever. For example, when some people allergic to ragweed consume raw celery (cooking usually breaks down allergenic proteins), an immunological reaction may occur. These people experience itching and burning sensations limited to the mouth, lips and throat.

 Symptoms may appear and then disappear, usually within minutes of consuming or touching the food. In the absence of other symptoms, this reaction is not severe and celery consumption does not need to be systematically avoided. However, symptoms of celery allergy may in some cases include severe digestive and respiratory symptoms. It is recommended to consult an allergist to determine the cause of reactions to plant foods. The latter will be able to assess whether special precautions should be taken.

The Incredible Benefits of Cranberry

 Fruity and tannic, we often taste the cranberry in scarlet and sour juice. This small red berry is a healthy ally of choice.
Cranberries are a small, sour fruit that is similar to blueberries and cornflowers. It grows on a creeping shrub that grows naturally on acidic and poor soils. It also grows in mountainous areas and forests.

 Cranberries are very popular in the United States, especially among Quebecers. It was already used more than 200 years ago by the American Indians who considered it a gift from heaven. They consumed them in particular to compensate for the inconveniences of excessive meat consumption. It provided them with a considerable amount of vitamins, allowed them to dye clothes and was even used as a poultice on wounds.

 Cranberry is an excellent source of vitamins, especially vitamin C (13.3 mg per 100 grams of raw cranberry).
It also contains a significant amount of fiber known for its positive effect on transit.

The benefits of cranberry confirmed

Rich in health benefits, cranberries are full of antioxidants:
 
 Cranberries are particularly rich in antioxidants. In addition, these antioxidants neutralize free radicals and inflammation that cause many health problems including arthritis, Alzheimer's disease and heart disease. According to recent scientific research, drinking cranberry juice on a regular basis could help to better fight inflammation related to these diseases and strengthen our immune system. More specifically, it is the polyphenols in cranberries that would better counter the action of the cells that stimulate inflammation in our body.

 Furthermore, a recent study by the University of Prince Edward Island has shown that cranberry proanthocyanidins may reduce the viability of prostate cancer cells. Consult the following pages to discover even more health benefits of cranberries.

Gastrointestinal disorders:
 
 Studies indicate that regular consumption of cranberry juice may prevent Helicobacter pylori infections in the stomach. This bacterium is a cause of several stomach problems, including chronic gastritis and gastric and duodenal ulcers. The addition of cranberry juice to a conventional treatment would be more effective in eradicating the bacteria.

 A scientific study by Harvard Medical School argues that eating a 45g serving of sweetened and dried cranberries could reduce bacterial adhesion and possibly better prevent urinary tract infections.

Cranberries stimulate good cholesterol and are good for your heart:
 
 A glass of cranberry juice a day could also be beneficial for heart health. Several studies indicate that the consumption of flavonoids in food and beverages can reduce the risk of atherosclerosis, a process leading to the development of cardiovascular disease. In vitro research shows that flavonoids extracted from cranberries prevent the oxidation of LDL (bad cholesterol) as well as the aggregation of blood platelets, markers related to cardiovascular disease. In addition, the consumption of cranberry juice would increase HDL (good cholesterol). Consumed at a rate of 500 ml (2 cups) per day, the low-calorie cranberry cocktail would significantly reduce blood pressure.

Acts on the health of teeth and gums:
 
 Studies report that cranberry juice extracts prevent the adhesion and growth of bacteria on teeth - one way to prevent cavities.
Clinical studies have also reported that a cranberry mouthwash reduces the presence of bacteria in saliva, and therefore in the mouth.

 The compounds of the small red berry would finally reduce the degradation of gum tissue and decrease inflammation, making it an interesting remedy against periodontitis, a gum disease that causes inflammation of the tissues that surround and support the teeth.

Cranberries are an excellent source of vitamin C and nutrients:
 
 Cranberries also provide a very interesting source of vitamin C. A 100g serving of fresh cranberries provides 22% of the recommended daily intake of vitamin C. Cranberry vitamin C is believed to contribute to the production of norepinephrine, a neurotransmitter that promotes communication between brain cells.

 It should be remembered that vitamin C also helps to strengthen immunity, reduces the risk of cardiovascular disease, speeds up the healing of wounds and helps to better prevent cataracts. Other minerals and nutrients provided by cranberries include vitamin B5, vitamin E, vitamin K, manganese and copper.

The virtues of cranberries to better prevent Alzheimer's and memory loss: 
 
 Cranberries, like blueberries, have been associated with protective effects on neurons (nerve cells). Animal studies indicate that the consumption of several berries could inhibit or reverse communication losses between brain cells. It would also prevent certain age-related disabilities that can affect various motor and cognitive aspects. In addition, the consumption of fruit and vegetable juices, and in particular cranberry and blueberry extracts, may have a protective effect against Alzheimer's disease.

Cranberry to better control blood sugar and manage diabetes:
 
 Cranberries can also help maintain balanced glucose levels. A recent study showed that drinking sugar-free cranberry juice or eating lightly sweetened dried cranberries can help people with type 2 diabetes better manage their blood sugar levels.

 However, cranberry supplements do not seem to contribute to better blood sugar regulation. "Cranberry supplements vary considerably in quality and effectiveness," says Alissa Rumsey, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, an organization representing more than 77,000 professionals and nutritionists in the United States. "Many supplements contain too few of the active compounds found in cranberries in their natural state. In this sense, these supplements cannot provide the same health benefits and virtues. Similarly, it is better to eat fresh or dried cranberries rather than juice, cranberry drinks or canned cranberry sauces to get the most benefit, all with the least added sugar," the nutritionist says.

Cranberry, an excellent source of fiber:
 
 Cranberries are also a very good source of fiber. A 100g serving of fresh cranberries provides more than 4.6g of fiber, or nearly 18% of the recommended daily intake. In addition to promoting healthy digestion, cranberry fibers may help reduce your risk of developing intestinal cancer. Dietary fiber helps to produce butyrate, a substance that inhibits the growth of tumours in your colon and rectum.
Even better, fiber-rich foods such as cranberries could better regulate the level of "bad" blood cholesterol. "In our bodies, fibers act like a sponge: they absorb the elements that drag in our digestive tract and help to evacuate them," says Heidi Bates, a nutritionist at Tri-Nutrition Consulting in Alberta. By clinging to certain components of bad cholesterol, fiber helps to reduce the rate of bad cholesterol.

Moisturizes our body:
 
 Most cranberries are harvested with water. Indeed, the cranberry fields are flooded (the water allows the fruit to be detached from its plane without damaging it) and then tractors equipped with beaters detach the cranberries from the branches. The fruits, which float on the surface (because they are hollow) are then picked up with the help of booms.
Already that cranberries are very rich in water at the base, this harvesting method means that 88% of the cranberries are made up of water. You can therefore count on it to hydrate your body.

Caution:
 An overdose of cranberry can cause adverse intestinal effects (diarrhea, bloating, cramps, etc.).
In addition, because of its high oxalic acid content, cranberries are not recommended for people with a predisposition to urinary stones.

The Benefits of Chestnuts in our Diet

 Chestnuts are less popular in America than in Europe, where they are part of the traditional foods of several regions. In addition to a varied content of vitamins and minerals, its refined flavour enhances both a main course and a dessert.

 The chestnut is available during the months of November and December. It is advisable not to exceed ten chestnuts per day, in addition to a balanced diet rich in fresh fruit and vegetables.

 The chestnut belongs to the category of fruit with hulls. At harvest, the chestnut is an oval-shaped fruit about four centimeters long, surrounded by a thick thorny skin called a "bug".

 Chestnuts are a caloric food, so they should be consumed in moderation. One portion corresponds to about 100g of chestnut.

 Chestnuts contain about 50% water and more than 38% carbohydrates. The latter provide most of its energy intake and are generally divided into 2/3 starch and 1/3 sucrose.

 Chestnuts do not contain gluten: they are recommended (especially in the form of flour) for people who are gluten intolerant or have celiac disease.

Nutritional values

For 100g of chestnut:

Protein: 2 g                           
Fat: 1.25 g
Carbohydrates: 26.1 g
Water: 65.8 g
Fibre: 4 g
Vitamin B1: 0.05 mg
Vitamin B2: 0.07 mg
Vitamin B6: 0.22 mg
Vitamin B9: 58 µg
Magnesium: 24.1 mg
Potassium: 359 mg

The health benefits of chestnuts 

Chestnuts protect our cardiovascular health:

 Dried fruit is a food that helps protect the heart and improve the quality of life. Chestnuts contain healthy fats and provide omega 6 and omega 3 fatty acids in good proportion.
In addition, they do not contain cholesterol and are therefore a natural alternative that should be included in the daily diet.

An asset: its mineral richness:
 
 The mineral richness of chestnuts is particularly interesting for sportsmen: there are indeed high intakes of potassium and iron, elements whose need increases with physical activity. Chestnuts are also a very good source of magnesium: 100 g of chestnuts provide 10 to 15% of the recommended daily intake, which is significant considering how difficult it is to meet the need for this substance (especially in times of stress, or after a period of fatigue). The same is true for manganese and copper: 100 g of chestnut provide 15 to 20% and 10% of the recommended daily intake respectively.

Chestnuts for digestion:
 
 Chestnuts contain a large amount of fiber that will contribute positively to good digestion.
This dry fruit helps to keep the bacterial flora in good condition to prevent constipation and problems and diseases of the small intestine such as diverticulitis or colon cancer.

Chestnuts for diabetics:
 
 People with diabetes can benefit from consuming chestnuts.
The carbohydrates provided by these fruits are slowly absorbed and therefore do not produce insulin alterations in the blood.

Chestnuts strengthen the bone system:
 
 These dried fruits provide us with calcium, phosphorus and magnesium.
They help us to keep the bone system healthy and prevent the development of premature osteoporosis.

Chestnuts as a hypertensive agent:
 
 People with high blood pressure can consume chestnuts without any problems because of their low sodium and high potassium content.
In addition, thanks to their diuretic effect, they are good for people who tend to retain water.

 Chestnut flour gives energy to the body but also helps it to prevent disease. It protects the body from excess bad cholesterol. It contains 8 times less fat and lipids than other nuts. At the same time, the supply of resistant starch would improve intestinal health and prevent blood sugar peaks. Finally, the manganese and copper contained in this type of flour helps to quickly remove harmful free radicals.

 Finally, chestnuts are not only good as a supplement in our diet, but they are also ideal for external treatments, such as skin and scalp care.
It can be used to treat wounds or mouth ulcers, and it also helps to reduce inflammation and relieve sore throats.

How to consume it?
 
 It is preferable to eat chestnuts simply grilled, boiled or steamed in order to preserve all their benefits without adding fat.
It is recommended not to consume more than 10 chestnuts per day (200g).

Be careful:

Chestnuts can cause food allergies, especially in people allergic to peanuts, and in children from families where 1 or more people suffer from food allergies (father, mother, brother, sister): as a precaution, it is recommended to wait until the child is 3 years old to have them eat chestnuts. In case of a proven family food allergy, ask your doctor for advice.

Health Benefits of Turnips

 Turnip is a vegetable that has many health benefits. It is rich in iodine, which stimulates the metabolism. It is also rich in fiber, which plays an important role in intestinal transit and in the prevention of digestive tract cancer.

 Turnip is a vegetable of the cruciferous family, bulbous and white flesh; its leaves are also edible. It originates from the Mediterranean basin but some varieties have also been cultivated in Asia for hundreds of years. Often confused with rutabaga, it has a more neutral taste, is easy to cook and goes well with a multitude of other foods.

 The advantages and disadvantages of turnips are preserved even after it resides in the basement all winter. Heat treatment also reduces the nutritional value of the root. Turnip is preserved special, which are excellent in a space filling vitamin obtained by the body when there is a lack of nutrients. The content of microelements are not lower than apricots and dried bananas, even. But sometimes the caloric content below. Therefore eating turnips regularly recommends people who want to lose weight, but also adhere to a strict diet. It will fill a vitamin gap.

 Turnips are low in calories and therefore very nutritious. They are used for livestock as well as for human consumption and offer a variety of health benefits.

Facilitates digestion: 

 The high fiber content in turnip leaves supports the body's digestive system. Research has shown that glucosinolates can also help stomach bacteria as a Helicobacter pylori process.

Benefits of antioxidants: 

 Turnips are rich in antioxidants such as vitamin C, vitamin A, vitamin E, manganese and beta-carotene. The roots are particularly rich in vitamin C, while the green leaves are full of all these antioxidants. They also contain complex phytonutrients that stimulate antioxidant activity, increasing their ability to fight free radicals and prevent DNA damage to cells.

Strengthens the immune system: 

 Root turnip plays an important role in the proper functioning of the body's immune system. The beta-carotene content in turnips helps the body produce healthy membranes.

Prevents atherosclerosis:

 Too many free radicals in the oxidation of the body's cause of bad cholesterol and platelet agglutination in our body, leading to atherosclerosis, a disease that damages blood vessels. Vitamins E, C and beta-carotene in turnip roots and greens are excellent antioxidants that fight free radicals in the body. Thus, regular consumption of turnips prevents the development and progression of this disease.

Cardiovascular health: 

 Turnips have great anti-inflammatory properties due to the presence of a large amount of vitamin K. These help prevent heart attacks, strokes and other heart conditions. Turnip greens help digestion by absorbing more bile that depletes the cholesterol in the body. This results in a reduction in cholesterol. Turnips are also excellent sources of folic acid, which helps to stimulate the cardiovascular system.

Eye health: 

 Turnip greens are a rich source of lutein, a carotenoid that promotes eye health and prevents eye diseases such as macular degeneration and cataracts.

Bone health:

 Turnips are an important source of calcium and potassium that are essential for healthy bone growth and maintenance. Regular consumption of turnips inhibits joint damage, risk of osteoporosis and the incidence of rheumatoid arthritis. It is also an excellent source of calcium, a mineral that supports the body's production of connective tissue.

Nutritional values

For 100g of raw turnip:

Protein :                  0.9 g
 Fat     :                    0.1 g
Carbohydrate   :   4.63 g
Water     :             91.87 g
Fibre   :                 1.8 g
Vitamin C   :         21 mg
Vitamin B1   :      0.04 mg
Vitamin B6      :   0.09 mg
Potassium      :    191 mg
Magnesium    :    11 mg
Phosphorus   :     27 mg

Vitamins: Turnips are rich in several vitamins. One cup of turnip puree provides about 27 mg of vitamin C. This vitamin is an antioxidant that facilitates tissue repair and immunity. The recommended daily requirement for this vitamin for adults is between 75 and 90 mg for women and men respectively. Turnips are also rich in B vitamins such as riboflavin, thiamine, niacin, folic acid and pantothenic acid. A cup of turnip provides about 0.2 mg of vitamin B6. The recommended daily allowance for this vitamin is 1.3 mg. B vitamins are important because they facilitate lipids, carbohydrates and protein metabolism, the function of the nervous system and healthy skin, hair, eyes and liver.

 Turnip greens are comparatively higher in vitamins, offering more than the value of a day's supply of vitamins A and K. They are also a good source of vitamin C and A. A cup of turnip greens contains 33 mg of vitamin C and 6373 international units (IU) of vitamin A, which meets about 64% of daily needs. It also provides 318 IU of vitamin K which is about 3 times the daily requirement for adults.

3 reasons to consume the turnip:

  It protects against oxidative stress: its leaves are rich in lutein and zeaxanthin, two antioxidants that protect the macula and retina from increased risks of age-related macular degeneration and cataracts.

 It fights constipation: turnips contain about 2.2 g/100 g of fiber, the vast majority of which are insoluble. Not absorbed by the intestine, the fibers are saturated with water, and promote the contractions of the intestine, contributing to its proper functioning.

 It helps prevent cancer: it contains a significant amount of sulphur compounds (up to 40 mg/100 g) that are known to be beneficial in preventing cancer risk, as well as antioxidants that stimulate the body's detoxification process.

Precautions :

 Salad with lots of turnip is recommended not to use for people who have been on the diet for a long time. This vegetable should be eaten with caution in this case, including gradually in your diet. Otherwise, you face bloating and flatulence. Start with steam or boiled, turnips. As a general rule, it does not give a dramatic negative effect.

Turnip is not recommended for use in people who suffer from gastritis with high acidity, as well as hypothyroidism and other thyroid diseases. In nature, there is also an allergy to cruciferous vegetables. So be sure to consult your doctor. Only it will say exactly if you can include in your diet turnip.

Eat Nuts to Stay Healthy

 The nut is an oleaginous fruit. Like almonds and hazelnuts, it has a very different nutritional profile from most fresh fruits, characterized by a high proportion of fat. However, nuts differ from other nuts in the nature of their fatty acids. The latter contain a majority of polyunsaturated fatty acids, particularly omega 3.

 Nuts are delicious and full of nutrients, proteins, fiber, antioxidants and good fats. Discover their many health benefits and virtues, according to numerous scientific studies and research.

 Nuts are very interesting because many studies show their role in cardiovascular prevention, like other oilseeds. But with daily consumption, we have a decrease of almost 20% in coronary heart disease.

 Nuts are associated with several health benefits. Like other nuts, they help lower blood cholesterol levels, fight cardiovascular disease and type 2 diabetes. Similarly, nuts are beneficial against gallbladder disorders and reduce the risk of colon cancer in women. The many antioxidants in nuts give them anti-cancer properties and help them fight age-related diseases.

The walnut will bring you some minerals and trace elements in abundance.

For minerals you will find:

potassium (more than 500 mg/100 g).

phosphorus (nearly 400 mg/100 g).

magnesium (nearly 130 mg/100 g).

calcium (almost 70 mg/100 g).

For trace elements, you will find:

iron and zinc (about 2.5 mg/100 g)

copper (about 1 mg/100 g).

selenium.

Finally, nuts are rich in vitamin B9 and vitamin E.

The nutritional and health benefits of nuts

Nuts can reduce your risk of bladder cancer:

 In a recent study at Dartmouth Medical School in New Hampshire, researchers compared the selenium levels of 767 bladder cancer patients with those of the general population. They found that the incidence of this cancer was lower in subgroups with high levels of this trace element. These subgroups included 34% women and 39% moderate smokers.

Elasticity of blood vessels:

 In a study conducted in people with moderately high cholesterol, the substitution of part of the dietary fat with nuts resulted in an improvement in the elasticity (ability to expand and contract) of the blood vessel wall, a critical point in the prevention of coronary heart disease. So far, the precise mechanism is not fully discovered, but alpha-linolenic acid and arginine (an amino acid) could be two compounds linked to this effect.

Nuts can help you maintain a healthy weight:

 Nuts are a good source of protein and fiber. You can choose from 30 pistachios. If possible, choose these delicious unsalted nuts. You can also eat 15 dry roasted peanuts for 84 calories. Peanuts are just as satisfying and rich in protein, fiber and good fats. According to the website WebMD, researchers at Purdue University discovered in their research that nuts were not linked to weight gain in subjects, even though they are caloric. However, consume them in reasonable amounts to satisfy hunger and get all the benefits, without increasing the calories you consume every day too quickly.

Hazelnuts for a healthy heart:

 It has been discovered that hazelnuts are filled with heart-healthy monounsaturated fats, the same type found in olive oil. They are also rich in manganese, a trace element and antioxidant with anti-aging properties. According to the authors of a study from the University of Otago in New Zealand published in 2011, adding hazelnuts to a normal diet may be a good way to better reduce the risk of cardiovascular disease. Hazelnuts are also rich in arginine, a vasodilator that relaxes and dilates blood vessels, thereby lowering blood pressure.

The nut is a source of fiber:

 Dietary fiber, which is found only in plant products, contains a set of substances that are not digested by the body. In addition to preventing constipation and reducing the risk of colon cancer, a high-fiber diet can contribute to the prevention of cardiovascular disease and the control of type 2 diabetes and appetite. Remember that it is recommended to consume 25 g of fiber per day for women aged 19 to 50 years, and 38 g per day for men in the same age group.

Nuts can help you reduce stress:

 Researchers at Boston's Tufts University observed that rates of two biomarkers of oxidative stress had decreased in volunteers with high cholesterol who consumed 73 g (or a large handful) of almonds per day. It should be remembered that oxidative stress results from damage caused by an excess of free radicals or a lack of antioxidants. To start the day with a good supply of antioxidants, don't hesitate to add chopped almonds to your cereals to enjoy their benefits and virtues on your health.

A promising food to reduce breast cancer risk:

 According to the results of a study conducted at Marshall University Medical School in West Virginia, 28 nut halves per day would be enough to reduce your risk of developing breast cancer. These health benefits and virtues are attributed to the richness of this nut in omega-3 acids, antioxidants and phytosterols. In this study, the researchers gave mice what would be equivalent to 60 g of nuts for humans. Compared to mice in the control group, they had significantly fewer tumours in the breast and their development was slower. However, more studies are still needed to better understand the mechanisms and direct links between nut consumption and breast cancer prevention in humans.

Caution :

 In the Canadian Food Inspection Agency's (CFIA) list of major allergens, there are "nuts", which refers to all shelled and oilseed fruits. However, some people may be specifically allergic to nuts. In addition, one study found that nuts, pecans and hazelnuts were a group whose allergies were strongly associated: a person allergic to one of these foods is therefore more likely to be allergic to the other two. Moreover, people with peanut allergies are usually advised to also avoid other shelled and oleaginous fruits (including nuts), as they also have a high allergenic potential and are often handled and distributed by peanut companies. Symptoms of allergy to shelled and oleaginous fruits can be severe and can lead to anaphylactic shock.

The Benefits of Coconut for your Health and the Beauty of your Body

 Coconut (cocos nucifera), from the coconut tree, is a very interesting fruit for its gustatory aspects but also all its therapeutic and cosmetic properties. The coconut tree is one of the oldest trees in the world, it can measure up to 30m high and live up to 200 years. A tree can produce up to 80 nuts per year.

 Coconut is the exotic fruit par excellence. It is commercially available in various forms: whole, grated, shaved, in chips, milk, cream or water. It can be cooked in both salty and sweet dishes.

 Coconuts grow in a "diet" of 10 to 20 fruits on coconut trees. At harvest, it weighs on average 1 kg or 1.5 kg. The coconut is ovoid in shape and consists of a thick layer of smooth, green skin covering a thick fiber shell. Underneath this brown shell is the white flesh and a liquid called "coconut water".

Discover the many health benefits of coconut
 

Coconut is a source of iron, manganese, phosphorus and copper:
 
 This exotic fruit is full of nutrients, starting with iron. A 100g portion of coconut flesh provides nearly 13% of the recommended daily intake of iron. However, the iron in this plant food is less well absorbed by the body than the iron in foods of animal origin. You can maximize its absorption by consuming it with foods rich in vitamin C, such as citrus fruits, for example. Iron plays an essential role in the human body, regulating the body's internal temperature, helping to transport and store oxygen in cells and maintaining a good immune system.

Coconut milk is also a good source of manganese, phosphorus and copper.

It helps against scars and stretch marks:
 
 Rather than buying expensive creams with barely real promises, try coconut oil to blur marks and stretch marks: its fat content and properties allow you to repair your skin quickly.

Coconut: a host of benefits and virtues for the skin:
 
 Finally, when applied to the skin, coconut oil moisturizes and softens your skin. Coconut oil can also be used to remove makeup, reduce facial wrinkles and can even be used as a shaving cream. Even better, coconut oil contains an antibacterial, lauric acid, which helps control the growth of bacteria when applied to the surface of your skin. Coconut can also help your minor wounds heal better: apply a little coconut oil to a superficial wound after washing and disinfecting it. The properties of coconut oil will help it heal better, protecting it from bacteria and dust.

Coconut oil in the kitchen:
 
 These same fatty acids help to fight cardiovascular diseases. In cooking, replacing your classic oil with coconut oil will not only bring an exotic taste but also better contributions.

Coconut, a source of potassium and vitamin B6:

 Other benefits of this food include its pulp, which provides a good amount of potassium. A 100 g serving of coconut meat contains 356 mg of potassium, or 10% of your recommended daily intake. It should be remembered that potassium is a nutrient vital to the health of the human body, being involved in the activation of nerve and muscle cells, allowing in particular the proper functioning of several vital organs of the human body, including the heart and kidneys.

 A 100g serving of coconut meat also provides 5% of the recommended daily intake of vitamin B6. In addition, vitamin B6 facilitates the absorption of magnesium and plays a role in cognitive and brain functions, acting on neurotransmitters.

Coconut provides a feeling of satiety and helps to calm hunger:

 Coconut contains a high amount of dietary fiber, which makes it ideal not only to help prevent constipation, but also to satisfy appetite and calm hunger. A 100g serving of coconut meat provides 9g of dietary fiber, nearly 35% of the recommended daily intake of dietary fiber.

Coconut milk is ideal for lactose intolerant people:

 Obtained by pressing grated walnuts, coconut milk is very energetic: 210 kcal/100 g (compared to 23 kcal for coconut water). But it is a good alternative to milk or cream in salty or sweet dishes if you are on a lactose-free diet.

Coconut facilitates digestion:

 Coconut is rich in fatty acids that facilitate digestion. Coconut contains two particularly interesting nutrients: medium chain triglycerides and lauric acid. Usually, saturated fats are long chain and more difficult to digest and the body takes longer to break them down. However, the type of fat contained in coconut is mainly composed of medium chain triglycerides, which are easier to digest and less suitable for storage as fat.

It should also be noted that a 100g serving of coconut meat provides 354 calories, 33g fat, 15g carbohydrates and 3.3g protein.

 Coconuts are found all year round, but especially from September to January. Shake it to make sure it still contains water (once all the water has been turned into flesh, it takes on a soap flavour and is no longer edible). It must be intact, while its three "eyes" should be free of mold. Despite these precautions, the flesh may be rancid, in which case all that remains is to discard it.

How to cook coconut?
 
 To open a coconut and remove the flesh, pierce the eyes with a sharp instrument. Empty the liquid and set aside. Then place the nut in an oven set at 190°C (375°F) for 15 or 20 minutes, then hammer the shell all around its circumference until it splits. Cut it into pieces, remove the flesh with a knife and remove the brown skin with a vegetable peeler.

 To prepare coconut milk: mix two cups of grated coconut meat (dried or fresh) and two cups of hot water (proportions may vary depending on the desired degree of dilution) in a bowl, let cool and pass the mixture through a cloth-lined sieve. Gather the four corners of the fabric to form a pocket and press to extract the liquid. To make it easier, you can also put the coconut and water in the blender before extracting the milk.

Virtues and Benefits of Chard

 Swiss chard, also known as chard, is a vegetable that is often unknown to consumers. The chard ribs have a taste similar to beetroot, but the leaves will have a taste reminiscent of spinach. It is easily cooked in a salty or sweet way, as in the chard pie, a speciality of Nice.

 An average chard weighs about 200g, you will find it on the market stalls from June to November. To choose it well, choose a chard with firm white or red ribs and dark green leaves.

 Very low in calories, chard is rich in vitamins and essential nutrients. Raw or cooked, it is an excellent source of vitamins C and A, magnesium and potassium.

 Rich in polyphenols, chard allows our body to fight against aging by neutralizing free radicals that attack our cells and accelerate the decline of our body.

Anti-cancer:
 
 A natural source of phenolic acids and flavonoids, chard is a very good antioxidant. These phenolic compounds protect the body's cells from damage caused by free radicals. Some studies have demonstrated the inhibition of red chard on the multiplication of carcinogenic cells. Ingested regularly, chard also helps to limit the development of cardiovascular diseases and other age-related diseases.

An anti-diabetes medication: 
 
 According to numerous studies, the consumption of chard was strongly recommended in diabetics. Consuming chard would increase insulin secretion by pancreatic cells. This vegetable would therefore improve the control of blood sugar levels. This vegetable would therefore protect the kidneys, heart and liver from diabetes-related damage.

To regenerate and heal:
 
 A 2006 study estimated that colored chard leaves contain a significant amount of glutamine. Thanks to the presence of this amino acid, consuming chard would therefore help the body to heal and regenerate itself. Also rich in minerals such as iron and magnesium, chard contributes to the proper functioning of nerves and muscles. Thus, this vegetable is recommended for athletes to avoid intense aches and pains.

It promotes elimination: 
 
 The chard is rich in fiber. This vegetable is, in fact, known for its laxative and diuretic properties. Stems and leaves promote the elimination of waste for a good intestinal transit. The Chard is therefore strongly recommended for people suffering from constipation or water retention.

A surfactant regulator: 
 
 An excellent source of potassium, chard helps to regulate blood pressure. Various studies have shown that a diet rich in potassium reduces hypertension problems by moderating sodium levels in the cells.
  
Allied slimming:
 
 With 20 kcal per 100 g, the chard is the ally of people who take care of their figure. This cousin of spinach is low in carbohydrates and fats, but rich in protein, its nutritional value is all the more interesting. So to vary the pleasures without feeling guilty, include this little-known vegetable in your diet!

Originally very close to beet, chard is a derivative of the same subspecies. Red or white chard  can be found, this has very little influence on the flavour of the chard.

Chard is most often cooked, in a pressure cooker or in boiling water, then returned to the pan to give it more flavour.

They can be transformed into gratins, pies or original frying pans.
You can also cook them in soup or velvety, alone or with other vegetables and a few potatoes.

Health Benefits of Avocado

 The avocado has many health benefits and virtues. In addition to being rich in fiber and antioxidants, It facilitates weight loss by acting as an appetite suppressant and by speeding up the metabolic rate.
Of course, avocado is a fruit relatively high in fat and calories (138 calories and 14.1g of fat in half an avocado). But it is also a source of essential nutrients for your weight and health.

 It is also important to know that avocados are rich in vitamins. Avocado is composed of the following vitamins: vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12, vitamin E and vitamin K. In addition to its micro-nutrients, this fruit also has good fatty acids including omega-9.

Avocado is good for your  health of the heart :
 
 In addition to providing a sense of satiety, the oleic acid in the avocado could help lower your cholesterol levels. Avocado contains beta-sitosterol, a plant sterol that helps to slow the absorption of cholesterol in the intestine. In one study, subjects with a high avocado diet had their "bad" cholesterol levels reduced.

 In addition, the folate in the avocado may help reduce the risk of heart attack and heart disease. If your family has a history of heart problems, using avocado as part of a healthy lifestyle can help keep your heart healthier. Other risk factors for heart disease include smoking and being overweight.
Combined with its high folate content, the cholesterol-lowering action of avocado could thus contribute to better heart health.  Finally, avocado is rich in monounsaturated fats that are good for the heart.

Better absorption of nutrients :
 
 Research has shown that some nutrients are better absorbed when consumed with avocado. One study showed that people who ate a salad containing avocados absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene).

 Carotenoids are antioxidants and regulate the immune system. The interest of carotenoids lies in the fact that they help to fight against severe disorders such as cancers, heart disease and degenerative eye diseases has been recognized.

Against painful periods:
 
 Avocado contains a large number of unsaturated fats (including 11.5 grams of monounsaturated fatty acids), which can help to reduce inflammation, thus relieving painful periods. The vitamin E contained in avocados also helps to eliminate some symptoms of premenstrual syndrome.

Avocados help to stabilize your blood sugar levels:
 
 Rich, creamy and containing monounsaturated fats, avocado slows digestion. This fruit also helps to prevent blood sugar levels from rising sharply after a meal. Try swapping butter, margarine or mayonnaise for a puree of this creamy fruit. To prevent it from oxidizing too quickly, spray it with cooking oil spray or lemon juice, and wrap its flesh in plastic wrap.

Prevention of certain cancers:
 
 Several studies suggest that avocado have properties that are favourable to cancer prevention. One of these studies showed that an extract of avocado flesh reduced the proliferation of human prostate cancer cells.

Other studies have shown that a natural avocado compound, called <persenone>, has the ability to reduce the activity of enzymes involved in the development of cancer. However, these in vitro results cannot yet be applied to humans.

Avocados facilitate the assimilation of carotenoids:
 
 Combining avocados with foods containing carotenoids would help your body absorb them better. Carotenoids found in fruits and vegetables help protect epithelial tissues and the immune system.
This is because carotenoids are fat-soluble, i.e. they are soluble in fats, especially those of this fruit. Due to its high content of monounsaturated fatty acids, avocado facilitates the assimilation of carotenoids from other foods. To fill up on carotenoids, try adding avocado slices to a fruit and vegetable salad.

The avocado to fight eye diseases:
 
 Avocado is a good source of lutein, an antioxidant used to treat certain eye diseases, including macular degeneration. Avocado also provides zeaxanthin, an element that also plays a key role in eye health.

Improves your overall health:
 
 Avocados are the fruit richest in vitamin E, an essential vitamin that protects against many diseases (cardiovascular disease...) and helps to maintain overall health: it has antioxidant properties that are reflected in the health of your skin.

 Avocado is also a significant source of many minerals, including potassium (whose beneficial effect on blood pressure is known) and magnesium, often present in insufficient quantities in the diet: 100 g of avocado thus covers 10% of the recommended daily intake.

Ability to repair the liver:
 
 Researchers have studied the effect of 22 different fruits on liver recovery in animals that have suffered damage equivalent to viral hepatitis. Among the fruits analysed, the avocado stood out by showing a strong ability to repair this damage.

The mechanism explaining this protective effect remains to be clarified. However, the researchers believe that it would come from the avocado's natural fatty acid derivatives.

Weight loss:
 
 With 6.7 g of fiber per 100 g of flesh, avocado is very rich in fiber. Dietary fiber, which is found only in plants, contains a set of substances that are not digested by the body.
A diet high in fiber is associated with a lower risk of colon cancer and can also help satisfy appetite, bringing a feeling of fullness faster.

 Avocado also contains oleic acid, a fat that activates the part of your brain that makes you feel full. Good unsaturated fats that contain oleic acid produce a greater sense of satiety than saturated and trans fats in processed foods.

How to consume the avocado?
 
 We usually eat raw avocado in salads. The buds and leaves can also be consumed as herbal teas.
Tips: It is important to consume it with a little lemon juice to prevent its flesh from oxidizing and therefore blackening. Also remember that the avocado does not particularly like the refrigerator. So let it ripen at room temperature.

The Benefits of Artichoke on your Health

 Artichoke is one of the most popular vegetables in the Mediterranean basin. It can be eaten in many ways, not just with vinaigrette! But what are the nutritional properties of artichokes?

 Artichoke is a vegetable rich in vitamins B, C and K and low in calories. It activates transit, protects the liver and has a strong antioxidant power that provides many health benefits. It is particularly recommended for pregnant women.

Artichoke is good for stimulating the liver:

  Artichoke has depurative but also choleretic properties. It stimulates biliary secretion by the liver and the evacuation of vesicular bile through cynarine or dicafelicquinic acid. But cynarin is mainly concentrated in the stem and leaves of artichokes. The parts we consume contain little of it. Infusions of leaves are therefore the only ones that appear to be effective in stimulating the liver. On the other hand, polyphenols of artichoke are believed to help fight liver cancer by causing apoptosis of liver cancer cells.

Artichoke, the champion of antioxidants:
 
 Artichoke is the richest in chlorogenic acid, with antioxidant properties. It is ahead of all other vegetables and equal to red berries (cranberries, blackberries, blueberries) and is anti-carcinogenic and helps to fight against cell ageing.

Artichoke facilitates urinary elimination:
 
 Artichoke facilitates urinary elimination above all: it is slightly diuretic thanks to its potassium and inulin. Like all diuretics, it causes water loss, but not fat. On the other hand, it could intervene in the sensation of satiety by a appetite suppressant effect. A Hungarian study showed that among obese children and adults on a low-calorie diet, those who drank concentrated artichoke juice experienced a significant decrease in hunger. Their body mass index has also declined.

Artichoke, a slimming food:
 
 Artichoke contains only 80 calories for 200 gr, so it is a recommended food in case of diet. Its high protein content increases its nutritional density while creating a satiating effect. Artichoke is therefore an excellent appetite suppressant.

Artichoke is excellent for transit:
 
 Thanks to the many fibers it contains (35%), artichoke facilitates intestinal transit and is said to help fight colon cancer. Part of the carbohydrates in artichoke are inulin, which stimulates the growth of bifidobacteria bacteria and helps to fight pathogenic bacteria. For some people, inulin causes flatulence and bloating, but in most cases it contributes greatly to the fight against the disruption of the intestinal flora. Inulin is recognizable by its taste: after eating artichoke, the water you drink seems sweet.

Artichoke contributes to the prevention of cardiovascular disease:
 
 The artichoke heart is the richest vegetable in polyphenols content in our diet. It delays the oxidation of bad cholesterol, thus limiting the risk of clogging of the arteries and has a positive effect on the dilation capacities of blood vessels. It can also play a role in the prevention of type 2 diabetes.

 Artichoke is recommended for pregnant women:
 
 A 100 g serving of cooked artichoke covers almost 20% of the recommended daily intake of vitamin B9 (or folic acid or folates) for an adult.

 For pregnant women, vitamin B9 plays a key role from the very first days of pregnancy. It is essential for the development of the fetus and would prevent, in particular, neural tube defects.

Pregnant women in early pregnancy are in great need of these folates because they reduce the risk of  tube neural defects in the fetus. Maternal folate deficiency increases the risk of premature birth, placental developmental abnormalities and spontaneous abortions. All women of childbearing age should ensure their folate status by eating plants such as artichokes.

But beware, artichoke is not recommended for breastfeeding women because it contains an enzyme that prevents milk secretion.

Artichoke is also eaten raw:
 
 The most commonly encountered artichokes are eaten cooked as the Breton variety Camus which represents about 70% of French production and is harvested from May to November. The largest is the Castel artichoke, which can weigh up to 600 grams and can be identified by its particular flavour. But to limit the loss of nutrients which can reach 40%, artichokes are better cooked for about 10 minutes in steam than 25 minutes in water. The ideal remains to consume it raw as we do with the violet of Provence. The latter is tender because it is harvested slightly immature, when its hay has not yet formed.

Artichoke is not recommended for people sensitive to Fodmaps:
 
 Some people have very annoying digestive symptoms and/or irritable bowel syndrome. In these cases, it is better to adopt a diet low in Fodmaps. Artichoke is rich in fructo-oligosaccharides, a type of fiber that is part of the Fodmaps. For those most sensitive to digestion, it is not recommended to eat artichoke (do a test if necessary).

However, in the form of an extract (which does not contain Fodmaps a priori), it could help digestion and improve symptoms in people with irritable bowel syndrome.
Once cooked, it is advisable to eat this vegetable quickly, as it oxidizes quickly and gives rise to toxic compounds.

It is possible to freeze it, but it must first be scalded for 3 minutes in lemon water to preserve its colour, then mop it up.

Almonds, your Ally in Health and Slimming

 Almonds are nuts that we all know and love to nibble from time to time. In fact, according to experts and scientists, we should eat 10 a day! Yes: almonds are a fruit rich in fiber, vitamins, monounsaturated fats, proteins, magnesium, potassium... in short, a fruit full of good things! But what exactly are the health benefits of almonds?

 The benefits of almonds have been known for millennia. Many scientific studies have confirmed them today. Eating a handful of almonds a day is a real boost to preserve your health and keep your weight down.

The almond protects against cardiovascular diseases :

 According to a study conducted in 2015 by a team of researchers from the Life Science research organization in Bethesda, USA, eating nuts would reduce cholesterol levels, including "bad cholesterol. The consumption of almonds, in particular, would be particularly effective in reducing the risk of heart disease.

 The almond to protect us from aging :

 Almonds are highly concentrated in vitamin E. A vitamin which, as a reminder, is antioxidant. This means that it helps our body fight free radicals, responsible for the aging of our cells.
To keep a baby's skin as long as possible, it's decided: you have to get into the almond!

The almond prevents the appearance of certain cancers :

 Almonds are also rich in antioxidants found mainly in the thin skin that covers them. We know that antioxidants can effectively fight against cell aging and the appearance of certain cancers. A diet rich in antioxidants also helps fight the appearance of certain degenerative diseases, such as Parkinson's disease.

Almonds can never cure these diseases but eating them regularly will reduce your risk. Rich in fiber, almonds will also be recommended to limit the risk of colon cancer.

The almond, a slimming snack not to be neglected :

 It is true that the almond is an oilseed rich in lipids and calories. But it does not prevent: in the event of dieting, it is a perfect snack for the small cravings! Yes: not only are almonds satietogenic dried fruits (which means that after eating a few almonds, you feel hungry, and eat less at the next meal), but they also slow down the absorption of fat in the body.

 Recent scientific studies have highlighted the fact that individuals who consumed the most oilseeds were more slender and had a lower BMI than those who did not. CQFD.

The almond helps fight diabetes :

 Because they are rich in protein, B and E vitamins, magnesium, phosphorus and fiber, and have a low glycemic index, almonds help prevent certain chronic diseases such as diabetes and can be consumed by diabetic patients who want to eat balanced.

 According to research conducted by researchers in Toronto, in 2011, fatty acids in almonds improve glycemic control. These fruits may also increase insulin sensitivity. So they're really recommended for type 2 diabetes.

The almond strengthens cognitive functions :

 Almonds are also excellent for the brain. Numerous studies have shown that regular consumption of almonds helps to keep cognitive functions in good health. Rich in minerals and trace elements, such as zinc, almonds will help you maintain your neurons in full health. Vitamin E, present in large quantities in these nuts, would also help prevent cognitive decline, especially in the elderly.

This is why doctors recommend giving almonds to children as they will be excellent for their brain development and health. These virtues are due in large part to the presence of riboflavin and L-carnitine which effectively prevent Alzheimer's disease.

The almond to keep your spirits up :

 Among the trace elements contained in the almond are magnesium and copper. And that's good for our morale, because copper is known to promote good mood, and magnesium to fight anxiety and depression!

 The almond to stimulate the transit :

 The almond is also a fruit rich in fiber, which is excellent for stimulating lazy transits... In case of digestive problems, it is therefore no longer advisable to put a small bag of almonds in our bag before leaving for work!

 The almond, good for the heart :

 The almond is a fruit rich in unsaturated fats, good fats that allow us to have a heart in great shape. Indeed, studies have shown that eating 30 grams of almonds 3 times a week could lead to :
  -  A 45% reduction in the risk of developing cardiovascular disease,
  -  A 13% decrease in the risk of diabetes,
   - A reduction in bad cholesterol (LDL) and an increase in good cholesterol in the body,
   - A prevention of the risks of hypertension (thanks to the potassium they contain).

Almonds are rich in magnesium :

 Almonds are also particularly rich in magnesium: eating about thirty almonds is equivalent to covering a quarter of the recommended needs to stay healthy. If you suffer from stress, almonds will give you real muscle relaxation. The magnesium present in the almonds will also allow you to limit the spasms responsible for pains, in particular during the premenstrual period.

 The consumption of almonds will also be very useful to take care of your liver because magnesium fights effectively against the fatty overloads which can clutter the liver. It will also benefit your entire central nervous system and may act positively in case of depression, because magnesium can be considered a natural tranquilizer.

 Eating almonds when you're hungry is a great idea. They will give you a sense of satiety and keep you healthy.