7 Top Health Benefits of Maca

Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient. 

There are no serious known side effects of maca, but like any other supplement it should not be taken in large amounts. When you first start using maca, it’s best to begin by taking smaller amounts and building up; even 1/2 teaspoon is a good place to start. And at the other end, 1 tablespoons (of the powder) is an average daily dose. Rotating a few days on and a few days off is often recommended. Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.

Maca is good in smoothies, salads, drinks, cooked foods, and juices. Don’t add it to anything that’s very hot because it will lose all its benefits. The taste can be a bit odd at first but it gets more tolerable and it depends on what you mix it with. Its flavor has been described as “malted” or like toasted oats. Smoothies, puddings, raw sweets, and juices seem to be the best ways to use maca powder. Capsules are best to get past the taste.

Please be aware that other than the nutritional benefits provided by the vitamins and minerals, the other benefits are anecdotal, as maca has not been formally studied.

A great resource that includes a lot of information on maca, as well as how to incorporate it into recipes, is Superfood Kitchen by Julie Morris. This beautiful book also includes lots of others superfoods in addition to maca, including berries, seeds, grasses, green leafy veggies, and more.

And if you’d like to compare various brands of maca, you can do so by exploring this page on Amazon.com.

1. VitaminsMaca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

2. Sexual functionMaca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and moodMaca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.

4. EnergyWithin days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!

5. General healthMaca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.

But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca.

6. SkinMany people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balanceIf you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

• For more tips on plant-based nutrition, make sure to browse VegKitchen’s Nutrition page.

Read more at http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/#usXpw1fqtyukLzqb.99

http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/

7 superfoods for supermen

Believe it or not, superfoods aren’t just limited to exotic berries and fancy grains

In fact, you’d be surprised to discover many of the foods already in your diet are considered super.

A food is deemed “super” when it is packed with vitamins, minerals, antioxidants, essential fatty acids or other beneficial substances.

Superfoods can help protect against cancer and heart disease, lower cholesterol, protect the organs from toxins and improve digestive health. Some nutritionists even say superfoods can help you live longer.

So next time you head to the supermarket and your partner reaches for the goji berries, ensure you tick some of the following off the list too...

1.    Oats

That’s right – your morning muesli or porridge is a superfood before you add berries or coconut to it.

When grains contain high amounts of protein, fibre, vitamins and minerals, we call them supergrains. Supergrains also include quinoa and chia.

Oats are high in fibre and can help lower cholesterol. They’re also packed with protein and therefore a natural energy booster. Kick-start your day with a bowl of oats and milk or soy milk, and add some more superfoods for twice the power!

2.    Almonds

In their raw state, almonds contain almost entirely 'good' fats or monosaturated fats, which can lower cholesterol and reduce the risk of heart disease and diabetes.

Almonds are packed full of minerals including magnesium, potassium and calcium, as well as vitamin B6.

3.    Eggs

Eggs are the super hero of superfoods, with the highest nutritional quality protein of all food sources. Eggs also contain 11 different vitamins and minerals including vitamin A and folate.

They are an exceptional source of vitamin B12, vital for healthy red blood cells. Just one serve of eggs provides almost half the recommended dietary intake for vitamin B12.

4.    Coconut

The coconut, in its many shapes and forms (oil, flesh and water) has many superpowers.

When eaten raw, it is high in fibre and acts like a probiotic, feeding  the good bacteria in the intestines and keeping you regular.

Fresh coconut water is rich in electrolytes, aiding in hydration, providing minerals essential for bodily functions such as movement and brain function.

5.    Avocado

Avocadoes are packed with healthy fats and nutrients including oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione.

Eating avocadoes will help protect your body from heart disease, cancer, degenerative eye and brain diseases.

6.    Wild salmon

Wild salmon is packed with Omega-3 (healthy fats which help lower cholesterol and risk of developing heart disease). Salmon has also been touted as having slimming superpowers.

Always go for wild salmon over farmed local salmon – it’s higher in Omega-3 and free of unwanted toxins and contamination. That includes Scandinavian, Scottish or Canadian salmon.

7.    Dark chocolate

UK researchers have recently found dark chocolate and natural cocoa powder contain more flavenols and polyphenols than the juices of such superfoods as blueberries, cranberries and acai berries.

The antioxidants of dark chocolate help reduce heart disease and fight ageing.

http://man.bodyandsoul.com.au/health+nutrition/nutrition+advice/7+superfoods+for+supermen,24531

10 Everyday Super Foods

Photo: www.naturalhealth365.com

Source: http://www.webmd.com/

If only there were some kind of potion or pill that had everything you needed for weight loss and good health. Unfortunately, no such pill exists, but there is a solution -- something that not only promotes wellness and weight control but tastes good, too. These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals. After all, what good is a super food that is hard to find, difficult to prepare, and the kids won't eat?

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government's 2005 Dietary Guideline, giving you nutrients that are typically missing from American diets. According to the Guidelines, Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Of course, experts are quick to point out, this list of top 10 super foods by no means includes all the nutritious foods that should be part of a healthy diet.

"What is ultimately the most important to good health is a dietary pattern that includes all these foods, along with a wide variety of other nutritious foods and regular physical activity," says Tufts University researcher Alice Lichtenstein, DSc.

And don't forget that portion size matters, even when it comes to healthy foods. You can take more liberties when eating simply prepared vegetables, but you should take care to eat other super foods in sensible portions.

"Foods like nuts are nutrient rich, but if you overeat them you can pack on the pounds, and that defeats the purpose," says Elisa Zied, MS, RD, author of Feed Your Family Right!

Top 10 Multitasking Super Foods

1. Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be enriched with probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols," says Zied. "And lactose sensitive people may tolerate yogurt better than milk." Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. "Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance," says bone health expert, Robert Heaney, MD. "No other food group in the diet is as complete or as economical."
2. Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
3. Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. "All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss," says Today Show nutritionist Joy Bauer, MS, RD. "I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Zied recommends putting together your own "100-calorie packs" of nuts for easy and portable snacks.
4. Kiwis are among the most nutritionally dense fruits, full of antioxidants, says Ward. "One large kiwi supplies your daily requirement for vitamin C," says Ward. "It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it." The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
5. Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates, magnesium, and potassium. Bauer favors edamame (whole soybeans) because they also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, says Bauer, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don't like salmon, Lichtenstein recommends eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) "The benefits of eating salmon or other fatty fish twice weekly far outweigh any risks, but if you are concerned, check with your doctor," says Zied.
8. Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. "Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source," says Ward. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.
9. Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. "If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss," says Zied. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.

Super Foods for Diabetics