The benefits of taking a vitamin B complex include increased energy, less anxiety and elevated mood. Use vitamin B supplements to stabilize mood with advice from a nutritionist and herbalist in this free video on nutrition.
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Bitter Foods Which Are Good For Health
A well balanced and healthy diet furnishes the body with essential nutrients. However, any kind of diet imbalance or deficiency of necessary nutrients can literally affect digestion; avert natural detoxification and liver function. Most people are not aware that including bitter foods in their diet acts as a natural cleansing for the body as it removes toxins. In terms of dietetic balance, we tend to desert the bitter flavor for some of the tempting tasty elements like sugar and salt.
However this can be fundamentally problematic as the bitter tasting components are a vital constituent for sustaining balanced health. Especially since including certain bitter foods or herbs can help increase digestive juices that support food digestion. The better your food gets digested, the more nutrients can be absorbed by the body which will eventually benefit your health. Bitter foods are known to contain many compounds that help fight colds and they wage a tough battle against aging.
The tinge of bitter that you find in greens, caffeine, citrus, pomegranates, cranberries, blueberries are certainly beneficial for your well-being. Similarly, grapefruit, endive, unsweetened cocoa and kale may not taste pleasant like any other sweet ingredients but these do have important health benefits and it’s healthier to include these foods in your diet. According to Indian Ayurveda the six kinds of tastes that should be part of our diet includes sweet, sour, salty, pungent, bitter and astringent. Hence it’s mandatory that each of these elements are consumed for best health benefits.
Here are some of the bitter foods that have great benefits for your health.
Bitter Gourd
Bitter gourd or bitter melon contains distinctive phyto-constituents. Known to have rich vitamins, minerals and dietary fiber, bitter gourd helps to recover from toxemia conditions, cholera, diabetes mellitus, eye disorders, sleep disorders, piles, constipation, and respiratory problems and in increasing stamina. It also purifies the blood system from within that it gives a natural glow to the skin.
Bitter Greens
Endive, Arugula, Radicchio, dandelion greens, rapini, kale and daikon have unique phytonutrients that not only protects the liver but also controls cholesterol, blood sugar and metabolizes fat. Dandelion green which contains rich vitamins A, C and K and calcium, is a most sought after component that gives good flavor to your salads and pasta. Argula is crammed with essential minerals like beta carotene, vitamin C, and iron.
Turmeric
Known to be the oldest and an important spice, Turmeric has exceptional healing capacity. It may taste bitter and pungent, but turmeric helps to purify blood, prevent gallstones, and maintain a healthy stomach, digestive system, colon and liver.
Unsweetened Cocoa
Chocolate may be delinquently sinful, however unsweetened cocoa powder fixes your desire for chocolate without any guilt. This ingredient boosts your fibre intake and also provides copper, an essential nutrient. This bitter food also lessons your blood pressure, perks up blood vessels and blood cell function.
Fenugreek
Fenugreek may give a bitter taste to your diet, but it contains health essentials like protein, vitamin C, niacin, potassium, and diosgenin. Ounces of fenugreek in your diet can increase libido, male potency and cure hormonal disorders, skin problems and heart burns.
Jerusalem Artichoke
Jerusalem artichoke, which falls under the category of bitter foods, is a prosperous source of natural dietary fiber insulin. This food helps to control blood sugar levels in patients with diabetics. Jerusalem artichoke is known to have heliangine, a component that not only stimulates the secretion of the stomach but is also a good remedy for indigestion.
Cumin
Bitter cumin is rich in Vitamin-E that helps to make the skin healthy and young. This is a source of dietary fiber that induces sound sleep. Cumin maintains acetylcholine in the brain that retains memory. It is also known to boast the immunity of the body.
Sesame Seeds
Sesame seeds are a very good source of manganese, copper, calcium, magnesium, iron and phosphorus that reduces the pain of rheumatoid arthritis, protects colon cells from cancer, and prevents high blood pressure.
Eggplant
Eggplant may have a unique taste and texture, but it provides Phytonutrients, which contains components like nasunin and chlorogenic acid. This is an excellent source of bone-building vitamin K, copper, vitamin C, vitamin B6, folate, and niacin. Eggplant improves blood flow. Also the fibre found in them is useful for people trying to lose weight.
Kale
Fondly called queen of greens, Kale is rich in Vitamin A, Vitamin C and calcium. It is known to have powerful antioxidants like carotenoids and flavonoids that help to protect against various cancer. It is also a perfect detox food that keeps your liver in good shape.
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Bitter foods, such as asparagus, bitter melon, wild cucumber, celery, coffee, grapefruit peel, kohlrabi, lettuce and vinegar are believed to promote health by reducing body heat and drying body fluids. Other categories have different health functions – for example, sweet foods are said to neutralize the toxic effects of other foods while sour foods such as lemon are used to treat diarrhea and excessive perspiration.
In TCM, bitter foods aren’t necessarily viewed as better for overall health than foods with other flavors. For example, while bitter foods are seen as good for the heart and small intestine, sweet foods are said to be good for the stomach and spleen and the other flavors are beneficial for other internal organs. The idea is to include in your diet a balance of all flavors.
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Animation description: In this animation, we discuss the concept of physical activity and exercise as they relate to obesity.
In humans there is a fine balance between energy intake and energy expenditure.
Energy intake is in the form of food, and energy expenditure is in the form of the basal metabolic rate and physical activity.
The difference between energy intake and energy expenditure is the net energy balance. If intake exceeds expenditure, then a net positive energy balance occurs.
Energy expenditure depends on a number of factors.
This includes the starting body weight, the basal metabolic rate and physical activity.
With regards to physical activity, there are several key variables including the frequency, intensity, duration and type of activity done.
Let us now examine energy consumption. One honey glazed donut is shown which has approximately 300 kilocalories.
The energy intake from the consumed donut is equal to the energy consumed by moderate walking for 30-60 minutes, at 3.0 miles per hour.
If an individual walks for an hour at 3 miles per hour.
They will expend approximately 300 kilocalories, the same as what was contained in the consumed donut.
If an individual walks daily for one hour at approximately 3 miles per hour. This type of activity would lead to weight loss. This assumes that the individual does not consume any extra calories and has a net negative energy expenditure.
If this activity continues for a period of two to four months, body weight is reduced as depicted.
The initial weight loss is the result of a negative net energy balance.
The negative energy balance is because energy expenditure exceeds energy intake.
After the initial weight loss, the individual continues to do the same type of exercise, that is, 1 hour of moderate walking daily.
The chart depicts changes in body weight over time.
Individuals are surprised and frustrated that his weight is not continuing to decrease despite regular walking.
They have reached a plateau.
The reason behind the weight loss pleateau is that with decreased body weight, the basal metabolic rate also decreases.
When the basal metabolic rate decreases, there is a decrease in total energy expenditure.
If the discouraged individual quits his daily walking exercise. The weight is gained again, at a quicker pace.
The weight is re-gained as a result of a positive energy balance being created.
Energy expenditure is now less since the physical activity has been stopped.
By keeping the same intensity and duration of walking without making any changes in the diet (energy intake) the man would enter a weight maintenance phase.
This is characterised by gaining a small amount of weight.
The weight maintenance is the result of an energy balance being established within the body, where energy intake essentially equals energy expenditure.
If there is no change in energy balance, there will not be any further change in weight.
What must be done to end the weight loss plateau?
Several options exist to maintain a negative net energy balance. These involve either decreasing energy intake or increasing energy expenditure.
Options include: restricting calories further or increasing the frequency, or the intensity or the duration of the exercise.
In summary then, weight loss plateau’s are expected and can only end with continued exercise and a net negative energy balance.
Stopping exercise or increasing calories will lead to weight gain.
If one continues to exercise to maintain a net negative energy balance weight loss will be promoted.
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