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By Roberta H. Anding, MS, Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley and proofread byAngelaShoemaker, The Great Courses DailyProtein is an essential macronutrient that our bodies must get daily in order to supply amino acids for the growth and maintenance of cells. Photo By Syda Productions / ShutterstockHistory of Protein

To understand why this macronutrient is so important, its helpful to know the history of protein. Protein comes from the Greek word meaning primary, or proteios. It was first described by a Swedish chemist by the name of Berzelius in 1838.

However, the first protein to be sequenced into its individual amino acids was insulin, and it was done by Dr. Frederick Sanger, who won the Nobel Prize in 1958. How are protein and amino acids interconnected?

Amino acids are the building block of protein, so when Dr. Sanger sequenced this, he discovered which amino acid, or building block, went in which order to produce insulin. Insulin is the hormone responsible for getting not only glucose or carbohydrate into the cell but also other essential nutrients as well.

We know that protein is an indispensable nutrient, meaning it must be consumed in the diet. Your body has no other way of getting in this essential nutrient, other than what you consume.

Thats why it comes from the Greek word for primary, proteios, to mean that it is of primary importance in the diet. Protein can be found in every single tissue in the body.

For example, its in your skin, your hair, and even in your bone and muscle. We dont really think of bone as being protein, but there are actually protein-producing cells within your bone to build the matrix around which bone is built.

What makes this nutrient so unique? As opposed to carbohydrate and fat, protein contains the element nitrogen and is about 16% nitrogen.

Many of the waste products of protein metabolism are going to be nitrogen-based compounds. Urea, which is found in urine, is a nitrogen-containing compound.

Nitrogen is the central element in amino acids, the building block of proteins. At least 10,000 different proteins of different shapes and sizes have helped to build your body and maintain it.

With genetic codes as a blueprint, protein is built from amino acids. This genetic code is like an architectural design, telling you where the plumbing goes, setting up the electrical wiring, and within your body, helping to lay out what kinds of proteins are built from these amino acids at what point in time.

Your body is composed of 20 amino acids, nine of which are classified as essential. Essential means that you must obtain these amino acids from your diet because your body does not make them on its own.

The sequencing of these amino acids is so precise that the sequencing determines the protein structure. We have a limited amount of amino acids, but an infinite array of how we can arrange those amino acids in a different sequence to get a different protein structure.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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Going on a High-Protein Diet? Learn the History of Protein - The Great Courses Daily News

The cardiac diet emphasizes foods such as vegetables, whole grains, and oily fish. These foods are beneficial for heart health. The diet also limits processed foods that are high in sugar and salt, as these increase the risk of heart disease.

This article will cover some foods to eat and avoid and give an example of a cardiac diet meal plan.

It will also discuss healthful food options at restaurants, offer tips on how to stick with the diet, and suggest some other lifestyle changes to make.

One 2019 review indicated that the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets have the most evidence for cardiovascular disease prevention.

The American Heart Association (AHA) say that the following foods are beneficial for heart health:

The phrase eat the rainbow is a useful way for people to remember to consume a variety of different colored fruits and vegetables each day. The different types of antioxidants that plant foods contain can help protect the heart.

Fruits and vegetables are also a good source of fiber, which is essential for heart health.

Experts suggest eating 45 servings (2.5 cups) of vegetables per day.

People should try to focus on eating non-starchy vegetables and limiting the portion sizes of starchy vegetables, including potatoes and squash.

Oily fish contains omega-3 fatty acids, which have anti-inflammatory properties and are good for the heart.

The AHA suggest eating 2 servings of fish, particularly fatty fish, per week. A serving is 3.5 ounces cooked or a three-quarter cup of flaked fish.

Fish that are high in omega-3 fatty acids include:

The Food and Drug Administration (FDA) advise children and pregnant or breastfeeding women to avoid larger fish such as shark, swordfish, and marlin. This is due to potential mercury contamination.

Limiting refined grains and opting for whole grains instead helps protect against cardiovascular disease.

Whole grains contain more beneficial fiber than refined grains. People can include whole grain bread, pasta, and rice as part of a healthful diet.

The best diets for cardiovascular health include 23 cups of nuts, seeds, and legumes daily.

However, although they are nutritious, nuts and seeds are also very energy-dense. For this reason, a person should consume them in accordance with their desired calorie intake.

A person can try adding the following to their diet:

The AHA acknowledge the conflicting evidence surrounding saturated fats and the risk of heart disease.

However, they say that most of the evidence suggests that people should consume less saturated fat in their diet. A person can consume less saturated fat by choosing skimmed milk and low fat dairy products.

There are several foods a person should try to limit when following the cardiac diet. These are:

Red meat is a source of saturated fat. According to several studies, replacing red or processed meat with plant protein may lower the risk of heart disease.

Plant proteins include nuts, legumes, whole grains, and soy products.

Many processed foods and beverages contain added sugars especially sodas and energy drinks.

The Dietary Guidelines for Americans recommend limiting calories from added sugars to no more than 10% each day. If following a 2,000-calorie diet, this equates to 200 calories, or 12 teaspoons of sugar, per day.

Avoiding excess sugar can help a person maintain a moderate weight and prevent heart disease.

Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:

If possible, try to cook meals from scratch using whole foods. This is a more healthful option.

Refined carbohydrates lack fiber and can potentially cause a blood sugar imbalance. Over time, consuming a lot of refined carbs can lead to insulin resistance and weight gain, which are risk factors for cardiovascular disease.

Some refined carbs to limit include:

People who consume alcohol should try to do so in moderation. This means consuming no more than one drink per day for women and no more than two drinks per day for men.

Some people believe that a moderate intake of red wine can help protect the heart because it contains resveratrol. However, the evidence for this is weak, according to Harvard University.

Consuming too much salt (sodium) may give rise to high blood pressure and increase cardiovascular risk.

The AHA say that reducing sodium intake by 1,000 milligrams per day can reduce blood pressure.

Many processed foods contain added salt, so a person can monitor their intake by reading the labels and choosing whole foods instead, when possible.

The cardiac diet aims to reduce the risk of cardiovascular disease by encouraging people to eat healthful, anti-inflammatory foods.

The basic principles of this diet are:

People can make a start with the cardiac diet using the following meal plan:

Some people may find that altering their eating habits is challenging at first.

So, try making gradual changes, maybe two per week, and sticking to them. This is preferable to making many changes all at once and then giving up quickly.

Keeping a food journal or having a diet buddy can often help people stay motivated. Also, planning a special treat at the end of a month of perseverance is a good way for someone to reward themselves.

Another tip is to add herbs and spices (instead of salt or dressings) to meals to boost their flavor.

Good options to eat at restaurants include:

People should try to avoid high sugar and high fat sauces and dressings. They should also aim to limit their alcohol intake when dining out.

Some other tips for a healthy heart include:

Creating and sticking to the cardiac diet is a process. If a person is used to eating refined carbs and processed foods frequently, they may find it difficult to stick to a more healthful diet. Trying the tips above may help.

Over time, adhering to the cardiac diet should result in a person being able to maintain a moderate weight. This has numerous health benefits, including reducing the risk of developing cardiovascular disease and diabetes.

Whole grains, vegetables, and oily fish are excellent staple foods to include in the cardiac diet.

While following this diet, a person should focus on plant-based foods and items that are low in saturated fat. People should try to avoid processed foods, sugar, and saturated fats, including red meat and dairy.

It can be helpful for people to plan their diet and be mindful of their choices when dining out.

Getting daily exercise is also beneficial for heart health.

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Cardiac diet: What is it? Foods to eat and avoid, plus planning a diet - Medical News Today

COVID-19: It is important to know your body type and then adapt to the most relevant diet that can boost immunity and improve your body's ability to fight dieases.

COVID-19: Reduce oxidative stress and inflammation to improve your immunity

COVID-19: When times are tough, they always teach you something. So is the current lockdown. It has truly taught us or got our attention to our eating habits, which we tend to ignore otherwise. In this article, we are going to talk about diet changes that can help boost immunity and improve your body's ability to fight diseases and infections. The word COVID, can be broken to key nutritional elements your diet must possess: Calories, Oxidative Stress, Vitamins, Inflammation and Detoxification.

Diets too low in calories can result in inadequate intake of vitamins and minerals, which tends to decrease immunity. Optimal stores of glycogen obtained from a diet adequate in calories and carbohydrates boost immune system. Simple carbohydrates like sugar, jaggery, fruit juices, refined flour, ghee, oils are dense source of calories.

Also read:Weight Loss: 4 Foods With Empty Calories You Must Avoid

Oxidative stress is an imbalance between free radicals generated and antioxidants present in the body. Free radicals are oxygen-containing molecules with an uneven number of electrons. Consumption of antioxidants, in the form of micronutrients, can help in maintaining this balance and protect one from increased oxidative stress. Selenium, Vitamin A, E & C, Lycopene and Lutein are rich sources of antioxidants. These include foods like milk products, eggs, green leafy vegetables, citrus fruits, almonds, peanuts, etc.

Leafy green vegetables are a rich siurce of antioxidantsPhoto Credit: iStock

Vitamins D, B6 and Zinc are essentials to the body, each playing a key role in maintaining immunity. Vitamin D helps your body to maintain optimal blood levels of calcium and phosphorous, and also protect from respiratory infection. Zinc has been found to help produce and activate T-cells (t-lymphocytes), which trigger the body to respond to infections such as nasal congestion, sore throat, etc. Meat, nuts, dark chocolate, chickpeas, tuna, chicken breast, banana, etc. are some essential foods.

Also read:Vitamin C Benefits: 4 Truths You Must Know

Inflammation is body's process of fighting against infections, injuries and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system. Omega 3 fatty acids, Vit A, E and C, zinc are essential for reducing inflammation.

Detoxification is liver's function to detoxify the toxin created by the body. Detox is largely a lifestyle change in itself focusing on adequate sleep, along with increase in intake of water, antioxidant rich foods, decrease in the intake of sugar, salt, etc.

Food and nutrients go hand in hand. But when a body gets what it needs the most, is when it plays a role of boosting immunity. With several diets available, it is important to know your body type and then adapt to the most relevant diet available for your body; especially in times like these.

Also read:Detox Or Cleanse? Know Which One Is Better For Your Body?

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(Dr. Amol Raut is CEO of Genetic Healing)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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COVID-19: Diet Tips To Improve Immunity And Body's Ability To Fight Infections - NDTV Doctor

Spinach and broccoli are rich sources of calcium

Vegan diet is one which restricts intake of milk and dairy products - which are considered to be one of the best sources of calcium. Also, people with lactose intolerant cannot have milk or dairy products, which makes them ponder about how to ensure optimum calcium intake. Well, there are plenty of dairy-free calcium food sources that you can bank on. Calcium is vital for healthy bones and teeth. It is also essential for the proper functioning of muscles, nerve cells, and blood clotting. To maintain steady levels of calcium, calcium is often moved from bones to blood inside the body and therefore a daily recommended doses of calcium are needed in order to prevent the weakening of bones and prevention of conditions like osteoporosis.

If you are lactose intolerant or if avoid dairy products and are following a vegan lifestyle, you just need to learn how to balance your macros and micros, and calcium is one such mineral that can be obtained through a balanced plant-based diet even in the complete absence of dairy consumption.

Also read:Osteoporosis And Bone Health: Milk And Other Calcium Rich Foods To Enhance Bone Health

100 grams of soybeans provide 27% daily value of dietary calcium. Soybeans are categorized as legumes and there are various soy products available like soy flour, tofu, tempeh, soy milk, soybean oil, or soy chunks. Soy milk can be a suitable replacement for dairy milk especially for tea, coffee, or smoothies.

100 grams of broccoli yields around 50 milligrams of calcium. 2 cups of broccoli contain the same amount of calcium as one glass of milk but with a better absorption rate that means the calcium from broccoli is more readily absorbed by the body when compared to calcium absorbed from milk.

2 cups of broccoli contain same amount of calcium as a glass of milkPhoto Credit: iStock

Also read:What Are Broccoli Sprouts? Know How They Boost Immunity And Improve Cardiovascular Health

One of the healthiest millets, it is loaded with so many vital minerals including calcium. 100 grams of ragi offers about 344 milligrams of calcium. It also contains many phytonutrients and polyphenols and helps controlling blood sugar levels. It is also gluten-free and extremely nutritious. Ragi is also one of the few natural sources of Vitamin D.

100 grams of sesame seeds contain about 97% of the daily value of calcium especially unhulled sesame seeds. They can add a delectable and mild crunch to any preparation. These tiny seeds also contain magnesium, iron, phosphorus, zinc, and selenium. Sesame seeds are also loaded with the goodness of protein. The best way to consume sesame seeds is by dry roasting and sprinkling them over your vegetables, soups, or salads. Tahini paste made of sesame seeds is a great choice too.

This annual legume has to offer about 105 milligrams of calcium for 100-gram value. Chickpeas are well-admired to be one of the best sources of vegan protein and are also rich in iron, copper, folate, and phosphorus making them a perfect vegan superfood. Chickpeas can be boiled or sprouted and can be consumed in the form of soup, salad, or can be turned into a thick gravy.

Also read:Black Chickpea For Diabetes: Control Your Blood Sugar Levels With Kala Chana; What Is The Right Time To Eat And How

This versatile leafy green offers about 100 milligrams of calcium per 100 grams making it around 250 milligrams of calcium in one cup of cooked spinach. A point to note is that apart from calcium, spinach also contains oxalate that may interfere with the absorption of calcium. The best way to reduce oxalate content from spinach is by boiling it which may get down oxalate content by as much as 90%.

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Vegan Diet: Here Are 6 Non-Dairy Sources Of Calcium You Can Bank On - NDTV

Chris Hemsworth: Know His Diet Plan As Well As Workout Regimen To Be Like Thor|Reform.

Among the numbers that trigger even more envy Certainly it is that of the star Chris Hemsworth and also certainly you question what he does to remain similar to this and also below we will certainly inform you what his regular of workouts and also his diet regimen

There is no question that Chris has an excellent genes However he additionally needed to function quite hard to end up being the God of Rumbling.

To do this, Hemsworth placed himself in the hands of Duffy gaver, an instructor that was an USA Marine.

It might intrigue you: Cristiano Ronaldo, trains like him, expose his workout regimen.

Many thanks to your aid, he handled to raise 10 kilos of pure muscular tissue Prior To, he just maintained fit by boxing and also searching.

According to specific admissions of the star, later on he was required to transform all clothing out of his wardrobe, because every little thing was also little for him.

Additionally, among his most significant keys to accomplishing his amazing body was consume in all hrs, something that most likely no one anticipated.

I invested entire days consuming. Think me, that is not as very easy as it appears, consuming also when you do not intend to, and also the most awful point was the huge parts that I needed to eat .

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Chris Hemsworth diet regimen

The basis of their diet regimen were items abundant in healthy protein consisting of meat, hen and also egg, healthy protein alcoholic drinks, in addition to fresh vegetables and fruits.

Fruits with sugar web content were consumed after training to shut the metabolic home window and also garnish veggies at every dish as a resource of fiber.

The parts and also dishes were regulated thinking about the quantity of calories, in addition to the portions of fats, healthy proteins and also carbs.

Additionally, the healthiest versions of comparable items were thoroughly chosen, as an example quinoa rather than rice.

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Educating guidelines

Prior to starting his prep work to play Thor , Chris was currently fairly sports, surfed, boxed and also rugby.

To raise the quantity of your body mass Chris needed to concentrate on muscular tissue hypertrophy.

Hemsworth mentioned that it is fairly crucial to check out the information so every action I attempted to do completely.

You need to listen to the means you hold bench, in what place your back is, if you have a limited abdominal area and also a great deal of little information, every little thing is very important. Raising weights without strategy is insufficient .

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Workout regimen

The training was taking place 4 days of training, someday of remainder, and after that once again, 4 days of exercise, and more.

It deserves pointing out that stated regimen was particularly made for Hemswoth and also was implemented under the control of his individual instructor and also consisted of an unique diet regimen.

Hence, not advised duplicate this training program, particularly for those that do not execute any kind of exercise.

It might intrigue you: Chris Hemsworth dismayed regarding being changed as Thor.

Day 1

Early Morning: Upper body and also shoulders

Apartment bench pinhead increases (3 collections of 12, 10, 8 associates).

Existing bench press (3 collections of 12, 10, 8 associates).

Seated Pinhead Lateral Elevates (3 collections of 15, 12, 10 associates).

Standing Pinhead Lateral Elevates (3 collections of 15, 12, 10 associates).

Arnold Press (3 collections of 12, 10, 8 associates).

Mid-day: box and also abdominal area

Punching bag strikes (5 collections of 3 mins each).

Punching bag kicks (5 collections of 3 mins each).

Rope leaping (5 collections of 3 mins each).

Joint bend (60 secs).

Side Slab (60 secs).

Roman bench leg increases (20 associates).

Pulley-block Crunches (20 associates).

Side grinds (20 associates).

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Day 2

Early morning: back and also arms

Christos (3 collections of 15, 12, 10 associates).

Deadlift (3 collections of 10, 8, 6 associates).

Weights bicep crinkle (3 collections of 10, 8, 6 associates).

French press for triceps muscles (3 collections of 10, 8, 6 associates).

Mid-day: box and also abdominal area

Like day 1.

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Day 3

Early morning: searching

If you do not have the opportunity of searching, you can change it with 30 mins of cardio with periods of various rates.

Mid-day: legs

Seated leg expansion on device (3 collections of 10, 8, 6 associates).

Existing Leg Swirl (3 collections of 10, 8, 6 associates).

Weights deep squats (3 collections of 10, 8, 6 associates).

You might additionally be interested: Chris and also Liam Hemsworth with each other in a brand-new flick.

Day 4

Early morning: abdominal area

Like day 1.

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Know His Diet Plan As Well As Workout Regimen To Be Like Thor - D1SoftballNews.com

How? Your artery walls respond to high blood pressure by hardening and becoming more narrow.

As a result, less blood flows around your body, supplying vital organs, such as the heart - conditions that make a heart attack far more likely.

The only way to check your reading is to get a blood pressure test, which is conducted at a number places, such as GP surgery or some pharmacies.

Blood pressure tests can also be carried out at home using your own blood pressure monitor.

READ MORE:High blood pressure: The 30p item shown to lower reading and other heart disease markers

In fact, according to a study published in the American Journal of Hypertension, participants consuming the highest amount of protein (an average of 100 g protein/day) had a 40 percent lower risk of having high blood pressure compared to the lowest intake level.

Researchers from Boston University School of Medicine (BUSM) analysed protein intakes of healthy participants from the Framingham Offspring Study and followed them for development of high blood pressure over an 11-year period.

They found that adults who consumed more protein, whether from animal or plant sources, had statistically significantly lower systolic blood pressure and diastolic blood pressure levels after four years of follow-up.

Systolic blood pressure and diastolic blood pressure are the two figures used to record blood pressure.

Systolic pressure is the pressure when your heart pushes blood out and diastolic pressure is the pressure when your heart rests between beats.

In general, these beneficial effects were evident for both overweight and normal weight individuals.

They also found that consuming more dietary protein also was associated with lower long-term risks for high blood pressure.

When the diet also was characterised by higher intakes of fibre, higher protein intakes led to 40 to 60 percent reductions in risk of high blood pressure.

High protein sources include:

A regular exercise routine should compliment a healthy, balanced diet.

The NHS explains: "Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition."

As the health body points out, regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week," it advises.

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High blood pressure: Increase your intake of this food to lower hypertension - Express

by Alison Bonaguro 8/10/2020

Remember that old deep cut of Tim McGraws from 1997, Hard on the Ticker?

If not, heres how it goes:

And even though we all know full well that McGraw is the picture of health, he has had some unhealthyish cravings during this coronavirus quarantine. His daughter Gracie even called his mom to get her recipe for hot milk cake. (Here is Martha Stewarts take on the cake.)

I crave stuff all the time. I love a great cheeseburger. I mean, Im a cheeseburger fanatic, but now its more turkey burgers than a real cheeseburger every now and then, McGraw said in a recent radio interview. But Faith (Hill) makes great fried chicken, so weve had fried chicken quite a few times and I make the mashed potatoes. Weve had fried chicken and mashed potatoes quite a few times, and she makes the best roasted chicken that you can possibly imagine.

His specialty? I make a pretty dang good country fried steak, he admitted.

Alison makes her living loving country music. She's based in Chicago, but she's always leaving her heart in Nashville.

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This Tim McGraw Diet Might Be Hard on the Ticker - CMT.com

Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the best ways to raise your chances of a long life is to regularly eat ginger, it's believed.

READ MORE: How to live longer - a smoothie that may boost your life expectancy

"Studies show ginger fights nausea, stimulates bile production, relieve stomach discomfort, and speeds transit through the digestive tract," they said in their book Eat Better Live Longer Understand What Your Body Needs To Stay Healthy.

"It also helps to break up and dispel intestinal gas, to counter bloating.

"Gingers strong anti-inflammatory action may help to relieve pain associated with conditions such as arthritis, they said.

"A review of five studies found taking ginger reduced pain by nearly a third and disability by 22 percent in people with osteoarthritis."

If you're not a big fan of the taste of ginger, you could also try swapping it for turmeric.

Turmeric is a great anti-ageing remedy, due to its active ingredient; curcumin.

Curcumin has strong anti-inflammatory and antioxidant properties, which specifically protects the heart, lungs and brain from a number of conditions.

People that eat the most turmeric have even been claimed to have a lower risk of developing cancer.

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How to live longer - the best spice to protect against early death and bowel cancer - Express

From the first cereal commercial you see as a kid, you learn that you need vitamins and minerals in abundance. Like magnesium, for one. Your body needs it to function correctly, says registered dietitian Anna Taylor, RD.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Heres how to know if youre getting enough and what to eat to keep your levels up.

Magnesium is a real heavy hitter, Taylor says. Its necessary for more than 300 enzymatic processes in the body, including:

The problem is, many people dont get enough, forcing the body to compensate.

When your magnesium levels are down, your body filters out less magnesium than normal to keep adequate levels in your body, Taylor says. But thats not a great long-term strategy.

Its usually not a problem if you have days here and there where you dont get enough magnesium. But an ongoing lack of it in your diet can lead to magnesium deficiency.

Certain conditions (and some medications) can also make it harder for your body to have adequate magnesium levels. These conditions include:

Early signs of magnesium deficiency include:

As magnesium deficiency gets worse, other symptoms may occur, including:

To get enough magnesium in your diet, experts recommend:

But before you pull out the calculator, Taylor has some advice: I rarely recommend people tally up magnesium or other vital nutrients, she says. Its tedious, difficult and ungainly. Instead, make sure to include a variety of fiber-rich plant foods in your diet every day.

Here are Taylors top picks.

Tap, mineral and bottled waters can be magnesium sources but its difficult to know how much magnesium they contain because it depends on the water source, Taylor says. Its anywhere from 1 milligram per liter to 120 milligrams per liter.

So, if you drink the recommended two liters of water per day, that could be up to 240 milligrams of magnesium.

To reach the recommended amounts, Taylor recommends eating:

Magnesium supplements can be helpful if a doctor determines that you have a magnesium deficiency. But if you have no major health problems, Taylor says you should get magnesium from your diet.

Food first is my mantra, she says. If you take a dietary supplement for magnesium and take too much, youre going to get some uncomfortable side effects, such as cramping, diarrhea and nausea.

Eating magnesium-rich foods also gives you more nutritional bang for your buck. Youre not just getting magnesium from these foods youre also getting so many fantastic nutrients, such as vitamins, other minerals and phytonutrients, she says. Phytonutrients are plant compounds that are antioxidants, immunity boosters, anti-cancer agents and anti-inflammatories.

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7 Foods That Are High in Magnesium - Health Essentials from Cleveland Clinic

Staying healthy is on top of all of our minds. Being fit, having a strong body, and feeling good is and will forever be a top priority, but also a great challenge for most of us.

The good news? Food can help. What we eat can dramatically change how our body works, which means we should pay attention to what we serve on our plates.

Herbs and spices have been part of ancient traditional medicine for centuries, and for excellent reasons. As science shows today, many plants and spices are great for us.

Here are the five healthiest herbs and spices you can add to your diet today to start feeling better.

Turmeric is widely used in curries and Asian-inspired stews; it adds an indescribable warmth and a lovely bright orange-hued color to food. Still, turmeric is not only useful in the kitchen, but its also the single most potent condiment for your health.

For starters, turmeric has a bioactive compound called curcumin that has proved to be a potent anti-inflammatory.

Chronic inflammation causes many cancers and heart diseases, so controlling it is essential for enjoying a long, plentiful life If you can do it through food even better.

Turmeric also has a positive effect on our brain and might reduce the risk of getting Alzheimers disease.

Cayenne peppers, and all hot peppers, for that matter, have a healthy compound called capsaicin. Capsaicin gives peppers their heat, and although you might not love spicy food, its excellent for your health.

Capsaicin boosts your metabolism, lowers your pressure, and promotes the production of the happy, feel-good hormone dopamine. This all means that eating spicy food seasoned with cayenne peppers or any other spicy pepper can help treat depression and is an all-natural pain killer.

Rushes of adrenalin released when your palate feels the heat are quite healthy too, as they get your heart pumping, and thats a great exercise.

Ancient Asian cultures have been using ginger not only at the heart of their traditional food but also as medicine, and modern scientific evidence backs all the health claims.

The active compound in the aromatic rhizome is Gingerol. Garlic is also a powerful anti-inflammatory but has many other health benefits, its a natural antibiotic that can kill harmful bacteria, and it lowers your blood pressure.

Consuming ginger regularly can also lower your bad (low density) cholesterol in your bloodstream, keeping your arteries clear and your heart in shape.

Having said that, ginger adds delicious aromatics to stews and stir-fries, it is a friendly companion to sushi, and its making its way into western cuisines too.

Rosemary is an aromatic herb commonly used in Mediterranean cuisines in all kinds of dishes, from seafood to steak. The needle-shaped leaves are tasty, yes, but also healthy.

Some studies suggest eating rosemary can keep your nervous system and brain healthy, preventing diseases like dementia. Other encouraging results have shown that the herb can help control the growth of skin and other cancers.

Popular in aromatherapy, both rosemary leaves and rosemary oils have still undiscovered health benefits that might soon change the way we look at medical treatments.

Sage, the sweet and savory herb prominent in Mediterranean kitchens and widely consumed in the form of tea, is quite powerful flavor- and health-wise. You only need a few sage leaves to change the flavor profile of a dish completely. Slight amounts of the leaf can alsostrengthenyour health considerably.

Sage can lower our sugar levels, which is useful for people with insulin deficiency. It can also improve our brain health and memory while lower cholesterol levels in our bloodstream.

Acting on our bodies at different levels, sage is, without a doubt, one of the healthiest herbs you can enjoy today. As scientific research shows more positive results, well be seeing the flavorful herb more often on menus and medical treatments alike.

Its All About Balance

Adding the herbs and spices above will definitely give you a health boost, but remember, staying healthy is all about balance.

A balanced diet and an active lifestyle are the best way of staying fit or losing those few extra pounds. Spice up your life with healthy seasonings, and share the love!You can find out more about the health benefits of herbs at Chefbega.com.

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The Five Healthiest Herbs and Spices You Should Add to Your Diet Today - The Leader Newspaper Online

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