Benefits Of Peanut Butter For Health

Benefits Of Peanut Butter For Health

Healthy Foods

Did you know, it turns out peanut butter has many health benefits, and there is even a study that says that the peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a person's risk of developing diabetes. So what makes this peanut butter proved beneficial to the human body. Peanut butter is also shown to contain many nutrients that are needed by the body.

Peanut butter is a popular food throughout the world, used as a smear of peanut butter bread, peanut-flavored candy, and flavorings in pastries peanut flavor. Peanut butter is very good to eat with fruit jam called jelly. Sandwich with peanut butter and jelly alloy called in the United States as a peanut butter and jelly sandwich. In people who suffer from peanut allergy, peanut butter can trigger acute anaphylactic allergic reactions and death.

In addition to vitamin D, peanut butter also contains antioxidants that can fight some types of diseases that harm the body, such as cancer. Peanut butter also contains a lot of protein and fiber needed by the body. Some people are afraid of the nuts, because a lot of rumors circulating, that the nuts can make a person fat. In fact, peanut butter does not make a person fat. It could even make a person lose weight and become slim. You have to start trying diet with peanut butter.

Health benefits of peanut butter

There are a variety of health benefits for the peanut butter, which can nourish the digestive system, making your stomach feel full longer so that your weight will not increase. This is because peanut butter contains a lot of fiber, protein and monounsaturated fat. The experts believe, if someone who is having a resistance to the hormone insulin, then consuming foods that have a lot of monounsaturated fats, such as peanut butter, will have less flab on her stomach when compared with those who consume foods that contain lots of saturated fat.

Peanut butter also has the ability to neutralize free radicals that will damage the cells and tissues that can lead to cancer because peanut butter also contains polyphenols. Resveratrol is a powerful antioxidant to prevent various diseases such as, degenerative neurological, cardiovascular disease, viruses and fungal infections, as well as brain diseases such as Alzheimer's.

A wide variety of essential nutrients that are needed by the body are found mainly in the peanut butter. At each two tablespoons of peanut butter contains 49 mg of magnesium which serves to build bone, 2 mg of vitamin E as an antioxidant, 0.17 mg of vitamin B6 to boost immunity and 208 mg of potassium is very good for the muscles. Eat peanut butter with whole wheat bread to get the health benefits, while maximizing your diet program. You will get a double benefit with the combination of both these foodstuffs as bread made ​​from wheat has more nutrients and lower in calories than regular bread flour.

High Purine Foods That Should Avoid For Uric Acid

High Purine Foods That Should Avoid For Uric Acid

Healthy Foods

Uric acid is the result of excessive consumption of purine substances, therefore we must know the purine content of the foods we eat. Purine is processed by the body into uric acid, but if excess uric acid levels, so the kidneys are unable to remove uric acid crystals accumulate in the joints. As a result the joints become painful, swollen and inflamed.

Uric acid is a disease of purine metabolic waste substances from the rest of the food we eat. Purine itself is a substance contained in any food that comes from living bodies. In other words, in the living body there is this purine substances, and because we eat living things, then these purine substances move on to our bodies. A variety of vegetables and fruits also contained purine. Purine also resulted from the destruction of body cells that occurs normally or because certain diseases. Usually uric acid attack in the elderly, because the buildup of purines.

List of foods that high in purine

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Suggestion for gout sufferers:

• Consumption of foods containing high potassium such as potatoes, yogurt, and bananas. 
• Consumption of fruits that contain lots of vitamin C, such as oranges, papaya and strawberries. Examples of fruit and vegetables to treat gout: dragon fruit, starfruit, ginger, pumpkin, mustard greens, chicory, lemon grass and tomato. 
• Increase consumption of complex carbohydrates such as rice, cassava, bread and potatoes. 
• Reduce consumption of simple carbohydrates such as fructose type of sugar, candy, cotton candy, taffy and syrup. 
• Do not take aspirin. 
• Do not work too hard / fatigue. 
• In people who are overweight (obese), uric acid levels usually rise but spending a little faster, then you should lose weight with exercise. 
• Adjust energy intake with the body's needs, based on height and weight.

Dietary restrictions for gout sufferers: 

• Vegetables: cauliflower, spinach, asparagus, beans, oyster mushrooms, cassava leaves, papaya leaves, kale 
• Cheese, eggs, cream, ice cream, broth or gravy is thick 
• Certain fruits such as durian, pineapple and coconut water 
• Fried foods, containing coconut milk or cooked by using margarine / butter
• Foods rich in protein and fat 
• Viscera: kidney, spleen, tripe, intestines, liver, lung and brain 
• Seafood: shrimp, squid, cuttlefish, clams, mussels, oysters, crabs, anchovies, sardines 
• Extracts such as shredded meat and jerky 
• Foods that are canned (example: corned beef, sardines) 
• Mutton, beef, horse meat 
• Ducks, geese and turkeys 
• Legumes: soybeans (including processed products such as tempeh, tauco, oncom, soy milk), peanuts, green beans, bean sprouts, melinjo, chips

10 Health Benefits and Nutritional Value of Onion

10 Health Benefits and Nutritional Value of Onion

Healthy Foods Vegetables

We often find onions in a variety of dishes, but did you know the benefits and nutritional content of onions? Onions have a characteristic that is rich in thiosulfinat, sulfide, sulfur oxides and other sulfur-smelling mixture. Custeine ​​Sulfur Oxides which was instrumental in the onion flavor and produce substances that make pain in the eyes. Thiosulfinates produce anti-bacterial substance. Onion is effective against many bacteria including: Bacillus subtilis, Salmonella, and E. coli. Onions garlic is not as hard as her sulfur content is approximately a quarter rather than garlic.

Onions have a variety of benefits of treatment. The earliest inhabitants of the Americas, using wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat sore throats, coughs, bacterial infections and respiratory problems.

The World Health Organization (WHO) supports the use of onions to improve poor appetite and prevent constriction of blood vessels. In addition, onion extracts are recognized by WHO for help treat coughs and colds, asthma and bronchitis. Onions are known to reduce airway spasms. An onion extract is known to reduce shortness of breath due to allergic asthma patients.

Onion nutritional value

Onions are a very rich source of frukto-oligosaccharides. These oligomers stimulate the growth of healthy bacteria bifidobacteria and suppress the growth of harmful bacteria in the large intestine. In addition, they can reduce the risk of tumors developing in the colon. The highest onion nutrition is vitamin C, which reach 12% of our RDA. Onion also contain several other vitamins and minerals that you can read below.

Onoin (Allium cepa),  raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	40 Kcal	2%
Carbohydrates	9.34 g	7%
Protein	1.10 g	2%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	1.7 g	4.5%
Vitamins
Folates	19 µg	5%
Niacin	0.116 mg	1%
Pantothenic acid	0.123 mg	2.5%
Pyridoxine	0.120 mg	9%
Riboflavin	0.027 mg	2%
Thiamin	0.046 mg	4%
Vitamin A	2 IU	0%
Vitamin C	7.4 mg	12%
Vitamin E	0.02 mg	0%
Electrolytes
Sodium	4 mg	0%
Potassium	146 mg	3%
Minerals
Calcium	23 mg	2%
Copper	0.039 mg	4%
Iron	0.0.21 mg	3%
Magnesium	10 mg	2.5%
Manganese	0.129 mg	5.5%
Phosphorus	29 mg	4%
Zinc	0.17 mg	1.5%
Phyto-nutrients
Carotene-beta	1 µg	--
Cryptoxanthin-beta	0 µg	--
Lutein-zeaxanthin	4 µg	--

10 amazing onion health benefits

1. Against cancer. Onions are rich in sulfide compounds, are efficacious protects body cells against tumor growth.


2. Controlling blood glucose levels. Eating onions can help reduce blood glucose levels. Onions contain allyl-propyl-disulfide and chromium that helps increase the production of insulin. Insulin is a hormone that helps the body's absorption of glucose by the cells.


3. Prevent blood clots. Onions contain anti-clotting substance. The content of sulfur in onions efficacious to prevent blood clots.


4. Helps digestive system. Onions contain dietary fiber that helps digestion. Onions also contain a prebiotic that encourages the growth of beneficial bacteria (probiotics) in the digestive system that helps the digestive function.


5. Protect against allergies. Onions are rich in quercetin, an antioxidant that is known to have anti-inflammatory and anti-allergic.


6. Maintain brain health. Onions contain a lot of vitamin B complex such as pantothenic acid, pyridoxine, folate and thiamin which is an important nutrient for the brain and play a role in preventing neurological disorders.


7. Strengthen bones. Onions contain several important nutrients that maintain bone density in the form of minerals like copper, calcium, magnesium, and phosphorus.


8. Strengthen network connector. Sulfur contained in onions useful in the formation of connective tissue.


9. Strengthen immunity. Onions are rich in antioxidants such as vitamin C, quercetin, and manganese minerals are highly efficacious in curing fever and influenza.


10. Reduce risk of hypertension. Onions contain a substance called allicin, which maintain the flexibility of blood vessels to maintain blood pressure remains normal.

Calories In An Egg At Breakfast Enough To Give You Energy

Calories In An Egg At Breakfast Enough To Give You Energy

Healthy Foods

An egg not only generate power, but also loaded with protein. Do you know how many calories in an egg? In this post we will try to give you eggs calories in each types of cooking method. Eat eggs at breakfast to curb your appetite. Egg contains about 330 calories and can be "live" at all day. Tip: Fried eggs in a nonstick frying pan to get a healthy egg. Dab a small amount of oil in a skillet for a crispy egg without a lot of fat.

According to myrecipes site, egg combination is a healthy breakfast that you can choose. Egg also included in 1500 calories diet method, where at breakfast you eat two pieces of wheat bread, two boiled eggs without the yolk, or one slice of low-fat cheese, and a glass of nonfat milk. This diet is successful because it will not make you hungry and tormented. With 1500 calories diet, this amount is enough to make you stay energized, keep your immune system, as well as keeping the calorie-burning muscle. You also will not feel tired, sick, or hungry.

Eggs calories in each cooking types

• Calories in an egg white 1 egg white serving contained 12 kCal
• Calories in a boiled egg medium sized (57g) contain 84 kCal
• Calories in a fried egg (60gr) contain 107 kCal
• Calories in a poached egg (50gr) contain 74 kCal
• Calories in egg scrambled with milk (120gr - 2 eggs) contain 296 kCal
• Calories in a hard boiled egg (large size about 1.8 oz), contain 78 calories
• Calories in fried egg without added fat (large size about 1.8 oz), contain 78 calories

Quote from livestrong site:

The calories you’ll get from an omelet increase as the eggs pick up some of the fat you use in the pan, so use as little fat as possible. For example, a plain, two-egg omelet has about 43 more calories than two raw eggs. As a general guideline, plan on getting 188 calories from two large, whole eggs cooked into an omelet. They also contain 12.9 grams of complete protein, which is 28 percent of women’s recommended daily allowance, and 23 percent of men’s. You can also count on getting at least 10 percent of your recommended daily allowance of iron, folate and vitamins A, D and B-12.

Below are benefits of included eggs at breakfast:

• Eggs can increase your energy in the morning, and help you to live all-day activity. Egg yolks have fat that can be both a source of energy. For best results, try the poached eggs for breakfast.
• Eggs are a source of protein that gives strength to your body. Egg white has a protein called albumin, if taken in the morning can help your body absorb more protein than any other food that you consume. If you exercise, egg whites also help muscle growth.
• Breakfast is two eggs can make you feel full until lunch time. This sense of satiety potent making you stay away from unhealthy snacks. 
• Eggs have nutrients that can boost brain power. Eggs contain choline, a nutrient that may stimulate the brain, thus improving memory and cognitive power. Therefore, eggs are also very good for consumption by children as a nutritious breakfast menu.

Is It True Calories In Banana Make You Fat? Read The Facts!

Is It True Calories In Banana Make You Fat? Read The Facts!

Fruits Healthy Foods

Bananas indeed quite high in calories, but there are so many nutrients content in banana that more important than calories content in it. An  exercise physiologist and nutritionist, Martica Heaner said, if you consume about 10 bananas, there are about 1,000 calories, you could be fat. However, most likely you will not be able to eat 10 bananas at once. 1-2 bananas is enough to make you feel full.

Bananas do have fat, but only a little, and is a good kind of fat. Not only that, bananas also have a bit of protein, as well as other ingredients, such as vitamin C, vitamin K, vitamin A, beta carotene, lutein, and zeaxanthin, and lots of vitamin B. Bananas are a snack that contains carbohydrates, potassium, and magnesium, which can be lost during a hard workout session. So, if eaten after exercise, can restore the lost energy and electrolytes. Plus, each piece of banana, there are 3 grams of fiber. This will give a sense of satiety.

Bananas beneficial to the body because it can help overcome heartburn, providing instant energy, a cure for constipation, drunk, and helps control blood pressure and stress. Well, if banana contains so many nutrients for the body, then why bananas can make you fat?

As said by Martica Heaner above, consuming too many bananas every day, it can make you gain weight. Therefore, if you are likes consuming this fruit, you are obliged to restrict it. It is recommended you should eat two bananas a day to keep your body fit and healthy. Do not eat more than three pieces of banana if you want to get instant energy, because glycogen that produced after eating bananas will be stored in the liver, so it turned into body fat. Banana fruit is included free of fat, but it contains sugar levels high enough so that it can make you gain weight.

Bananas can make you fat if you are not exercising. The accumulation of fat, because the calorie content of bananas are pretty high. Now, therefore, if you eat a banana is better directly followed by a 15 minute walk to burn off the fat from the banana. To avoid gaining weight from too much eating bananas, you'll want to reduce the sugar intake from other fruits on a regular basis. If you still want to eat a banana, you should consume two bananas in the morning with milk to burn calories. So, ready to eat banana and get the benefits?

19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

19 Foods High In Potassium (Potassium Rich Foods Besides Banana)

Healthy Foods

Potassium is an electrolyte that your body needs so your body stay energized. Eating foods containing high potassium can also lower blood pressure. According to the study, an increase in potassium helps the kidneys excrete salt and water from the body that help lower blood pressure and thus reduce the risk of stroke. One of the biggest problems of fast food is high in sodium and low in potassium. In fact studies show that increasing potassium and reducing sodium intake can reduce the risk of stroke by 21 percent and also the risk of heart disease.

Potassium is a mineral that protects blood vessels from oxidative damage and keep it from thickening. Adults need 4,700 milligrams of potassium each day. Even so, too much potassium can also be detrimental to health.

Based on wikipedia, A potassium intake sufficient to support life can in general be guaranteed by eating a variety of foods. Clear cases of potassium deficiency (as defined by sympt0ms, signs and a bel0w-n0rmal bl00d level of the element) are rare in healthy individuals. Foods rich in potassium include parsley, dried apricots, dried milk, chocolate, various nuts (especially almonds and pistachios), potatoes, bamboo shoots, bananas, avocados, soybeans, and bran, although it is also present in sufficient quantities in most fruits, vegetables, meat and fish.

Potassium Recommended Dietary Intake
The Food and Nutrition Center of the Institute of Medicine has established the following recommended dietary intakes for potassium:
Infants

• 0 - 6 months: 0.4 grams a day (g/day)
• 7 - 12 months: 0.7 g/day

Children and Adolescents

• 1 - 3 years: 3 g/day
• 4 - 8 years: 3.8 g/day
• 9 - 13 years: 4.5 g/day
• 14 - 18 years: 4.7 g/day

Adults

• Age 19 and older: 4.7 g/day

Women who are producing breast milk need slightly higher amounts (5.1 g/day). Ask your doctor what amount is best for you.

Foods high in potassium

1. Milk
   Milk was allegedly also a good source of potassium. In one bowl, milk contains 382 potassium.
2. Orange juice
   A total of 3/4 cup of orange juice contains 355 mg of potassium. In addition, orange juice is also a source of calcium, folate, and some vitamin B.
3. Calabash
   Calabash or opo squash, bottle gourd or long melon is low in calories with fiber and vitamin A that high. Not only that, half a bowl of fruit also contains 448 mg of potassium.
4. Fish
   Fish such as halibut and tuna contain almost 500 mg of potassium for every 85 grams. But potassium is not the only reason you should eat fish, healthy high fat content also lowers the risk of heart disease.
5. Soybeans
   Soy products are the best sources of protein and can also fight inflammation in the body. Potassium content was also quite high, half a bowl of soy beans contains almost 500 mg of potassium.
6. Sweet potatoes
   Sweet potatoes are foods with the highest potassium content. One piece of sweet potato contains about 694 mg of potassium and only 131 calories. Sweet potatoes are also rich in fiber, beta-carotene, and carbohydrates.
7. Tomato sauce
   Nobody deny the benefits of fresh tomatoes, but if you want high potassium content, tomatoes need to be made ​​into a sauce. A quarter cup of tomato sauce contains 664 mg of potassium. In the meantime, if juiced tomatoes can provide 400 mg of potassium.
8. Beet leaves
   In beet plants, we often just make use of the tuber and discard the leaves. Though beet leaves contain potassium that is as high as 644 mg every half bowl. Beet leaves also contain high antioxidant.
9. 
   Yardlong bean
   Yardlong bean that also known as bora, long-podded cowpea, asparagus bean, pea bean, snake bean, or Chinese long bean contains 600 mg of potassium for every half bowl. However, other legumes such as lentils and peas can also be a good source of potassium.
10. Yogurt
    Approximately 227 grams of yogurt contains 579 mg of potassium. While low-fat yogurt contain slightly lower.
11. Clams
    Eighty-five grams of clams containing 534 mg of potassium and the highest concentration of vitamin B12.
12. Prune
    Three-quarters cup of prune juice contains 530 mg of potassium, and the same amount of boiled prunes contains 400 mg. Additionally prune well known for maintaining bone density.
13. Carrot juice
    Carrot juice as much as 3/4 cup contains 500 mg of potassium. In addition, carrot juice also provide good benefits for the eyes.
14. Molasses
    This molasses is an alternative that is often used to replace sugar or honey. Behind the sweet, molasses apparently also has a high potassium content. One tablespoon of molasses contains 500 mg of potassium and iron, and calcium that also high.
15. Dried apricots
    Apricots are not rich in Vitamin A and Vitamin C, but also contains potassium that is quite high. Dried apricots (through the drying process) contains 257 milligrams of potassium per quarter cup serving.
16. Cantaloupe
    Cantaloupe contains potassium that is quite high. A serving of fresh fruit (134 grams) contains 358 milligrams of potassium. Exaggerating a little portion then you will get the amount of potassium as much as in one banana.
17. Papaya
    Besides high in fiber, papaya also high in potassium. A piece of papaya with a size of 2.5 cm has 264 milligrams of potassium. By adding another piece, then you will get a number of more potassium than bananas.
18. Date fruit
    One date fruit has a large enough potassium, which is 167 milligrams. What if we consume more than 5 in one day? Obviously fruit is rich in fiber can match the amount of potassium in bananas.
19. Avocado
    It also contains high potassium. One avocado contains 975 milligrams of potassium or more than half the potassium in bananas.

20 List Of Foods High In Iron

20 List Of Foods High In Iron

Healthy Foods

Iron is one of the important minerals that the human body needs, therefore we highly recommended to consume foods that contain high iron. Function of iron is to carry oxygen from the lungs throughout the body. Iron combines with oxygen in the lungs and release oxygen in the blood that requires. Iron used in the manufacture of hemoglobin and play a critical role in the normal functioning of the immune system.

Iron deficiency causes inhibition of hemoglobin in the blood supply. Disease due to lack of hemoglobin (red blood cells) is called anemia. Common symptoms characterized by less passionate, tiredness and weakness, pallor and dizziness.

Adult males (with a body weight 75 kg) containing ± 4000 mg of iron, while adult women (with a body weight 55 kg) containing ± 2100 mg of iron. Men have iron stores in the spleen and bone marrow as much as 500-1500 mg, that is why the lack of blood (anemia) is relatively rare in men. Instead, women only have reserves of iron 0-300 mg so prone to anemia, especially in women of childbearing age experience menstruation.

Requirement for iron depend on gender and age, adequacy that recommended each age are as follows:

• children 2-6 years 4.7 mg / day
• aged 6-12 years 7.8 mg / day
• males 12-16 years of 12.1 mg / day
• girls 12-16 years 21.4 mg / day
• adult males 8.5 mg / day
• adult women of childbearing age 18.9 mg / day
• menopause 6.7 mg / day, and feeding 8.7 mg / day. 

Adequacy rate is calculated based on the bioavailability of 15%. Iron in the diet can come from vegetable sources with 2-3% bioavailability and animal sources with 20-23% bioavailability. To improve bioavailability, iron yag derived from plants can be added with vitamin C and other organic acids.

And here are 20 foods that high in iron:

1. Spinach
   Spinach, is a vegetable that really help us to bind iron. With spinach we can tie a lot of iron, and the spinach is already known to reduce the symptoms of anemia. So do not hesitate to eat spinach every week. In addition to iron, spinach also contains vitamin A.
2. Fish
   Marine fish believed rich in omega-3 and 6. Baronang fish known to contain as much as 3.8 mg of iron per 100 grams. The Selian sardines also contain 2.5 mg of iron per 100 grams. Salmon fish is the main source of protein and omega 3 fatty acids. And do not forget there's another one, namely tuna.
3. Yogurt
   You will get minimum one-third of the calcium content in one cup per day. Calcium will build and maintain bone health.
4. Eggs
   Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast as it contains adequate amounts of energy.
5. Dried Fruit
   Fruit raisins, apples, pears, apricots and peaches are most commonly dried fruit. But dried fruits that contain lots of iron is raisin and plum. In each ½ cup raisins contained 1.9 mg of iron and in 1 cup prunes contained 1 mg of iron.
6. Beef
   In 100 grams of fresh beef contains 201 kcal of energy, 14 grams of fat, and 2.8 mg of iron.
7. Potato skins
   Maybe most of us do not eat the skin of the potatoes and peel it for disposal. Apparently, the study found that the potato skins contain iron five times larger than its own flesh potatoes.
8. Corn
   Corn is rich in iron and copper. Corn is also a good source of vitamins A and C.
9. Kale
   Kale is an excellent source of vitamin A, vitamin B and C. Kale contains high amounts of iron, calcium, and potassium.
10. Chard
    Chard is a vegetable that contains vitamin A and iron.
11. Apricots
    This fruit contains iron that perfect to make sure the body gets iron intake.
12. Beet greens
    Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese.
13. Orange
    Help fight diseases caused by lack of vitamin C, because of citrus fruits contain folic acid.
14. Prune
    Prune fruit, is a type of fruit that has a lot of iron compared apples and papayas. In the prune juice contained 3mg iron. So try this fruit to smoothen our blood circulation throughout the body.
15. Nuts
    Peanuts, green beans and soy beans are kind of nuts that easily processed. 100 grams of soybeans containing 381 kcal of energy, and 10 mg of iron. While green beans contains 323 kcal of energy and 7.5 iron per 100 grams.
16. Lentils
    In 1 cup of lentils contains 6.6 mg of iron.
17. Brown rice
    Source of fiber, vitamin E, folic acid, and iron.
18. Wheat bread
    Wheat bread is the choice for dieters, other than that, it turns out that oats contain large iron, besides having the function of preventing heart disease and cancer. So, even if not on a diet, whole grain bread can be an option for our iron binding.
19. Raisins
    Raisins contain iron that very high. Raisins are also foods that are alkaline and can help the body overcome acid conditions.
20. Cereals
    Food that often served for breakfast menu is very good for health. ¾ cup of cereal contains 18 mg of iron. While 100 grams of instant oatmeal contains 11 mg of iron.