- Details
- Category: Region 9
Tofu or also known as bean curd, has been a part of Chinese cuisine for almost 2,000 years, dating back to the Han era. It has been around for generations and is a staple in most families' meals. Tofu is derived from condensed soy milk that is pressed into solid white blocks, similar to how cheese is formed. Nigari, a mineral-rich coagulant extracted from saltwater, is added to help the tofu firm up and keep its shape. Tofu is known to be nutrient-dense since it contains a lot of nutrients in a small number of calories, its nutritional value varies depending on the type of coagulant used in its production. Nigari-set tofu, for example, has somewhat more fat and potassium than calcium-set tofu, but less protein, fiber, and calcium.
While many people remain wary about it and question whether it is truly as good as it claims to be, Tofu is noted for its high protein content and the fact that it includes all of the essential amino acids. Lipids, carbohydrates and various vitamins and minerals are also present, in fact, one 3.5-ounce (100-gram) portion of firm, calcium-set tofu provides: 144 calories, 17 grams of protein, 3 grams of carbohydrates, 2-gram fiber, 9 grams of fat, 421mg Calcium, 18% of the Daily value for Vitamin A, 282mg Phosphorus, 2.25mg Iron, and 14% of the DV in zinc.
Tofu does not have a strong flavor because it is made from soy milk and it has a mild flavor, similar to that of beans. Furthermore, eating raw tofu has no distinct flavor and since it has a mild flavor, you should combine it with other spices to enhance the taste of tofu or use it as an additional ingredient in a dish. But If you wish to enhance the flavor of your tofu, try pressing it, because pushing the tofu causes it to firm up and take on a more stable structure and this will aid in the absorption of the tofu's spice or sauce. Further, squeezing the tofu will aid in the removal of the water contained within the tofu, as tofu is typically stored with water in the packaging. Taking off the water will help prevent oil spills while cooking.
Tofu also comes in a variety of shapes and sizes, and it's a great addition to stir-fries, smoothies, soups, sauces, and even desserts. And pork, chicken, beef, and shellfish can all be substituted with tofu in dishes. It also has compounds that appear to defend against diseases like heart disease, diabetes, and potentially cancer. This soy-based food may also benefit brain and bone health, among other things. As a result, tofu is a fantastic addition to a healthy diet.
NO I – Ayesa Gay A. Bejerano, RND
References:
What is Tofu? And is it healthy?
https://www.healthline.com/nutrition/what-is-tofu#nutrition
What does Tofu taste like?
https://www.lacademie.com/what-does-tofu-taste-like/
The ultimate guide to vegan meats and meats substitute
https://www.onegreenplanet.org/vegan-food/the-ultimate-guide-to-vegan-meats-and-meat-substitutes/
Tofu
- Details
- Category: Region 9
Banana is one of the cheapest and most satiating fruits. Although their health benefits are widely known, some people are not aware of how the ripeness of a banana impacts its nutritional makeup.
Bananas are a great source of potassium, fiber, vitamin B6, vitamin C, and antioxidants. They are known to be good for cardiovascular and digestive health.
Some people may be very specific about how ripe they like their bananas to be. Others won’t even touch a banana with a brown spot, and there are those who will try anything to get their bananas to ripen quicker.
You may be wondering what exactly is happening in the ripening process of a banana. Basically, the starch in the banana will turn into sugar. And when this happens, the peel of the banana loses chlorophyll and the green will start to turn into yellow.
Green Bananas - green bananas are youthful and full of starch. This is referred to as the “resistant” starch, and this makes your digestive system work a little harder. And since green bananas or unripe bananas are full of starch, it fills you up so quickly. It can be bitter in every bite as they contain less sugar. So, if you’re looking for a lower Glycemic Index (IG), go for a green one. Eventually starch will break down into glucose by your body, but then it will raise your blood sugar levels slowly. So, this is beneficial to people trying to avoid sugar and some people with diabetes.
Yellow Bananas – yellow bananas are softer and sweeter since it contains more sugar. They also have a higher GI, which is why it is easier to digest. As bananas age, there is a micronutrient loss always, but yellow bananas are more antioxidants developed.
Spotted Bananas – these are very ripe bananas with brown spots shown on their flesh and they taste much sweeter because they are down to their higher sugar content. The greater number of brown spots seen on bananas, the more sugar it has. But they can also be a tiny immune system booster for your body. They are so rich in antioxidants and are linked to cancer prevention.
Brown Bananas – brown bananas are practically all sugar now. Its chlorophyll has taken a new form also. That is why the antioxidant content of brown bananas has increased.
All bananas are low in fat and are very rich in potassium, vitamin B6, C, and fiber. And a banana is at around 100 calories.
No matter what is stages of bananas are, they’ve got some health benefits to offer. All bananas are actually considered under the umbrella of fruits and vegetables that is good for you. So, if you got a specific goal, it helps to know the ripeness stage of the banana that is just right for your needs.
Another fact about bananas is that they have also been found to help with anxiety and depression because of the tryptophan it contains which the body then converts to serotonin. These fruits have excellent overall health benefits and are easy to include in your diet. You can eat them alone, in smoothies, in your cereal, or with peanut butter. Not just do they add a touch of sweetness but also a whole bunch of other benefits.
NOI Kimberly Tanador, RND
References:
The truth about bananas
https://www.dailymail.co.uk/femail/article-7296203/The-nutrition-truth-bananas.html?ito=rss-flipboard
How a Banana’s Ripeness Affects the Nutritional Value
https://spoonuniversity.com/lifestyle/how-a-bananas-ripeness-affects-the-nutritional-value
Doing It Ripe: The Benefits of Eating Bananas at Every Stage of Ripeness
- Details
- Category: Region 9
The perennial herb marshmallow root (Althaea Officinalis) is native to Europe, Western Asia, and Northern Africa. According to Jennifer Berry of Medical News Today, many people use marshmallow root to treat a variety of ailments, including coughs, skin irritation, and digestive issues such as ulcers. It is available as a powder, capsule, tea, and cough syrup. It's also found in cosmetics and cough syrups. Furthermore, Emily Cronkleton of Healthline, it has been used as a folk remedy for thousands of years to treat digestive, respiratory, and skin conditions. The mucilage in it contributes to its healing properties. Although, the effects of marshmallow roots on humans have not yet been thoroughly investigated by researchers.
According to Jennifer Berry, marshmallow root is a brown, fibrous husk that grows on the marshmallow plant. The marshmallow plant's flowers, roots, and leaves are all edible. The medicinal properties of marshmallow roots are derived from the plant's mucilage or sap-like substance. The plant's mucilage contains antioxidants, and research indicates that it forms a coating over the skin and digestive tract. This may help with skin irritation and digestive issues like ulcers. Because of its high mucilaginous content, marshmallow root may be useful in treating coughs and colds. A small study published in 2005 discovered that an herbal cough syrup containing marshmallow root was effective in relieving coughs caused by colds, bronchitis, or respiratory tract diseases with mucus production. The syrup's active ingredient was dry ivy leaf extract. It also had thyme and aniseed in it. Within 12 days, all 62 participants' symptoms improved by 86 to 90 percent. More research is needed to validate these findings. Health experts suggest taking 10 mL of marshmallow root cough syrup every day. Throughout the day, you can also drink a few cups of bagged marshmallow tea.
Moreover, marshmallow root's anti-inflammatory properties may also aid in the relief of skin irritation caused by furunculosis, eczema, and dermatitis. A 2013 study discovered that using an ointment containing 20% marshmallow root extract reduced skin irritation. According to the researchers, the herb stimulates certain cells that have anti-inflammatory properties. The extract was slightly less effective than an ointment containing an anti-inflammatory synthetic drug when used alone. However, an ointment containing both ingredients demonstrated greater anti-inflammatory activity than ointments containing only one. More research is needed, however, to confirm and expand on these findings.
Marshmallow root has antibacterial properties that may make it useful for wound healing. According to the findings of a 2015 animal study, marshmallow root extract has the potential to treat gram-positive bacteria. These bacteria cause more than half of all infections and include antibiotic-resistant "superbugs." When applied topically to rat wounds, the extract significantly improved wound healing compared to antibiotic controls. It is thought to hasten to heal and reduce inflammation, but more research is needed to confirm these findings. When used correctly, marshmallow root, according to Jennifer Berry, is unlikely to cause side effects. The majority of studies have found that people have a very low risk of adverse reactions. People may be allergic to marshmallow root in rare cases. They can test for skin allergies by applying a small amount of marshmallow root to the skin inside the elbow. If there is no reaction within 24 hours, it is safe to use elsewhere on the skin. People can benefit from the demulcent properties of marshmallow roots in a variety of ways. It is critical to ensure that any marshmallow products you buy contain the plant's root.
Marshmallow root is a good natural option for treating minor ailments due to its low risk of side effects and long history of medicinal use. Although marshmallow root is generally regarded as safe, you should consult your doctor before using it. The herb is not intended to be used in place of any doctor-approved treatment plan. Add an oral or topical dose to your routine with your doctor's approval. You can reduce your risk of side effects by starting with a low dose and gradually increasing it. If you notice any unusual side effects, stop using it and consult your doctor.
PNFP Marie-Claire A. Gaas, RND
References:
1. Everything You Need to Know About Marshmallow Root
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Emily Cronkleton — Updated on March 29, 2019
https://www.healthline.com/health/food-nutrition/marshmallow-root
2. What are the benefits of marshmallow root?
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Jennifer Berry on April 2, 2019
- Details
- Category: Region 9
Cholesterol is a type of fat in your blood that is produced naturally by your body. It is also found in some foods like eggs, offal (such as kidney and liver), and shellfish. However, your body needs some cholesterol for it to work properly.
When you have high cholesterol levels in the blood (also called hyperlipidemia) it speeds up the process of atherosclerosis. This is when plaque builds up in your artery walls, making them narrower. This makes it hard for blood to flow through them, and over time it can cause a heart attack or stroke.
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
- Oats – an easy way to lower your cholesterol is having a bowl of oatmeal or an oat-based cereal for breakfast. It will give you 1 to 2 grams of soluble fiber. Add some strawberries or bananas for an additional half-gram.
- Barley - like oats, barley, and other whole grains can help lower the risk of heart disease, mainly because of the soluble fiber they contain.
- Beans – beans are rich in soluble fiber too. It takes a while for the body to digest beans, so you feel full for longer after a meal. That is why beans are a useful food for those who are trying to lose weight. Beans such as navy and kidney beans, lentils, garbanzos, black-eyed peas, and many others. They are a very versatile food too.
- Eggplant and Okra – these two vegetables are low-calorie foods that are good sources of soluble fiber needed to lower your cholesterol.
- Nuts - some studies show that eating almonds, peanuts, walnuts, and other nuts is good for your heart. Eating 2 ounces of nuts a day can help lower LDL. Nuts also have essential nutrients that help protect the heart from diseases.
- Vegetable oils - Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
- Apples, grapes, strawberries & other citrus fruits – these fruits are rich in pectin which is a type of soluble fiber that helps lower LDL.
- Soy – eating soybean like tofu and soy milk helps lower your cholesterol.
- Fatty fish – consuming fatty fish like salmon 2-3 times a week can lower LDL. It replaces meat which has LDL-boosting saturated fats. It has omega-3 fatty acids that lower LDL.
There are no certain foods that can help you lower your LDL (“bad”) cholesterol, which causes a buildup of plaque in your arteries that leads to heart diseases, heart attacks, and stroke. But it is surprising to know that many foods that are delicious and easy to incorporate into your everyday meals can help lower your cholesterol to prevent certain diseases. Try to include these in your healthy diet. The more you add them, the more they can help lower your cholesterol. It is also best if you also cut down on saturated fat. Remember that it is important to focus on the quality of your diet because there is no single food that will help you lower your cholesterol. Try to include plant foods like vegetables, fruits, whole grains, legumes, seeds, and nuts in your diet to help manage your cholesterol and reduce the risk of heart disease.
NOI Kimberly Tanador, RND
References:
Foods that Lower Cholesterol
https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Cholesterol-busting Foods
https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods
Foods to help lower the LDL
https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-lowering-foods
Cholesterol
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol-healthy-eating-tips
- Details
- Category: Region 9
Chocolate has been everybody's best friend and it has become their comfort food when they're upset and also their go-to food when they are happy. Chocolate is known for its high calorie, sugar, and fat content, thus, consuming a lot of it will make you gain weight. Worst case scenario, it may have a negative impact on one's health and lead to obesity. However, a small amount of chocolate, especially dark, polyphenol-rich chocolate, may have some health benefits... the larger the percentage of polyphenols in chocolate, the healthier it is for you.
Moderate chocolate consumption has been proven to improve blood pressure, insulin sensitivity, and HDL, LDL, and total cholesterol levels. Chocolate consumption has been associated to lower cardiovascular and all-cause mortality in several studies. Chocolate is high in antioxidants including polyphenols and catechins, which aid to protect the cardiovascular system. These cocoa-derived antioxidants improved capillary development and muscle performance in animal research. Without reducing calories or increasing exercise, these supplements boosted lean muscle mass and decreased body weight in rats.
Dark chocolate is an antioxidant powerhouse. It is high in chemical components that act as antioxidants. Polyphenols, catechins, and flavanols are all in the list. These antioxidants are extremely beneficial in cleaning and reducing the production of free radicals in your body, resulting in a healthy and beautiful body and skin! One bar of chocolate will not derail you from your strict diet, but daily consumption of large chocolate bars will soon pile on some pounds. You must take caution while incorporating chocolate into your diet, in spite of the fact that dark chocolate has numerous health benefits, eating too much of it might lead to weight gain. Chocolate consumption should be controlled by portion size. Other selections, such as darker or low-sugar varieties, are a wise and healthful decision."
We know that you cannot simply leave your chocolate addiction; neither can we. You must, however, be portion specific. You can't expect to reach a size zero by eating a full bar every day! To satisfy your desires, include a piece of chocolate in your daily diet. Just keep the super-sweet, gorgeous dark chocolate bars for special occasions. Take each bite carefully and deliberately and surely benefit from it.
NO I – Ayesa Gay A. Bejerano, RND
References:
Can chocolate lead to weigh gain?
https://timesofindia.indiatimes.com/life-style/food-news/can-chocolate-lead-to-weight-gain/articleshow/68684439.cms
Will eating chocolate make you fat?
https://blog.wellsource.com/will-eating-chocolate-make-you-fat
- Details
- Category: Region 9
Bay leaf (known also as Laurel) may be a zest commonly utilized to flavor soups and meat dishes due to its light, home grown flavor. It is now and then sold in stores in a powder or as a fresh leaf, but it is most commonly found as a dry, whole leaf. The bay leaf is included during the cooking process and taken out before a dish is served since the leaf itself is difficult to chew and process. Contrary to a well- known myth, the bay leaf isn't poisonous. There are numerous species within the bay leaf family, but all share a comparable taste and nourishment profile. Types of the bay leaf can be developed all over from the Caribbean to India, and it is found in the flavor paths of grocery stores and markets around the world.
While numerous claims are made about the health benefits of bay leaves, not all have been proven. Here are some truth about bay leaves and its purposes:
Antibacterial effects. The bay leaves have been found to have antibacterial properties, which suggests they stop microbes from developing near them. More particularly, bay leaves hinder the development of both Staphylococcus aureus (the microbes behind Staph diseases) and E. Coli.
Blood sugar health. Consuming capsules of ground bay leaves can reduce blood sugar levels in individuals with type 2 diabetes. But there is a need for more studies to verify this information if this impact is present when individuals consume much smaller amounts of bay leaves — a formula serving four to eight individuals may only call for one leaf, after all.
Cancer prevention and treatment. It was found out that bay leaves slow the development of breast cancer cells and colorectal cancer cells but there is a more need to intensify these claims.
As said prior, “bay leaf” could be a commonly used term that applies to many different plants around the world; in any case, to realize all of the wellbeing benefits recorded over, it is fundamental that you discover a genuine bay leaf, derived from the laurel tree. Other varieties can really be harmful when eaten, so be certain that you’re getting the real thing. In terms of hypersensitivities, bay leaves aren’t broadly known as an allergenic substance, but contact dermatitis and skin inflammation breakouts have been sporadically detailed. If you’re unfavorably susceptible to other members of the Lauraceae family, you'll likely to be allergic to bay leaves as well.
NO II Joanna Marie E. Baltazar, RND
References:
Top 8 benefits of bay leaves
https://twigsnaturals.com/top-8-benefits-of-bay-leaves.html
Bay Leaf: Health Benefits, Nutrition, and Uses
https://www.webmd.com/diet/bay-leaf-health-benefits#1
Health Benefits of Bay Leaves
