#Rich In Folate

[subbalakshmisastry]

New Green Leafy Vegetable -Endive, Salad Leaves , Krishi Mela, Suttur...

[testiwol]

9858773897

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[beautyandlifestyleblog86]

Vibrant and flavorful Green Bean Stir-Fry

Ingredients:

* 1 pound fresh green beans, trimmed

* 1 tablespoon olive oil

* 1 onion, sliced

* 2 cloves garlic, minced

* 1 cup sliced carrots

* 1/2 cup sliced red bell pepper

* 1/4 cup soy sauce (or tamari for gluten-free)

* 1 tablespoon rice vinegar

* 1 teaspoon sesame oil

* 1/4 teaspoon red pepper flakes (optional)

* Cooked brown rice, for serving

Instructions:

* Prep your veggies: Bring a large pot of salted water to a boil. Add the green beans and cook for 3-4 minutes until crisp-tender. Drain and rinse with cold water to stop the cooking process.

* Stir-fry the aromatics: Heat the olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic and cook until softened, about 2 minutes.

* Combine the veggies: Add the carrots and red bell pepper to the skillet and cook for 3-4 minutes, or until slightly tender.

* Create the sauce: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and red pepper flakes (if using).

* Finish the dish: Add the cooked green beans to the skillet and toss to combine with the vegetables. Pour the sauce over the mixture and stir to coat evenly. Cook for 1-2 minutes, or until the sauce has thickened slightly.

* Serve the stir-fry over cooked brown rice for a complete and satisfying meal.

Nutritional Benefits:

* Green beans: Provide vitamins K, C, A, folate, calcium, iron, magnesium, potassium, and fiber.

* Onion and garlic: Offer antioxidants and support heart health.

* Carrots: Rich in vitamin A and beta-carotene for eye health.

* Red bell pepper: Packed with vitamin C.

* Brown rice: A good source of fiber and complex carbohydrates.

This dish highlights the vitamins, minerals, and fiber in green beans while incorporating other nutrient-rich ingredients.

[vezlayfood1]

Exploring Vegan Food: A Healthier Choice for a Better Life

Introduction

So, you’ve been hearing a lot about Vegan Food lately and are curious why it’s touted as such a healthy lifestyle. Well, let’s dive into it! Vegan  excludes all animal products, including meat, dairy, and eggs, focusing instead on plant-based foods like fruits, vegetables, grains, nuts, and seeds.

What is Vegan Food?

Vegan food is all about embracing plant-based ingredients. It’s not just a diet; it’s a lifestyle choice that prioritizes animal welfare, environmental sustainability, and personal health.

Brief History of Vegan Food

Vegan food isn't a new concept. It dates back to ancient Indian and Eastern Mediterranean societies. The term “vegan” was coined in 1944 by Donald Watson, co-founder of the Vegan Society in the UK, and it has gained significant popularity in recent years.

The Nutritional Benefits of Vegan Food

High in Nutrients

Plant-based diets are incredibly rich in essential nutrients. Vegans tend to consume more dietary fiber, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.

Low in Saturated Fats

Vegan are generally lower in saturated fats compared to animal-based products. This reduction in saturated fat intake can help lower cholesterol levels and reduce the risk of heart disease.

Rich in Fiber

Fiber is crucial for a healthy digestive system, and vegan diets are abundant in it. High fiber intake helps regulate bowel movements, lower cholesterol levels, and control blood sugar levels.

Health Benefits of Buy Vegan Food

Weight Management

Switching to Buy Vegan Food can help with weight loss and maintaining a healthy weight. Plant-based foods are typically lower in calories and higher in nutrients, which means you can eat satisfying portions without consuming excess calories.

Improved Heart Health

A vegan can significantly reduce the risk of heart disease. It helps lower blood pressure, cholesterol levels, and the likelihood of heart attacks or strokes due to its low saturated fat content and high intake of heart-healthy nutrients.

Lower Cancer Risk

Studies suggest that vegans have a lower risk of various types of cancer, particularly colon cancer. This could be due to the high intake of fruits and vegetables, which are rich in cancer-protective compounds.

Better Blood Sugar Control

A vegan food can improve insulin sensitivity and lower blood sugar levels, making it an excellent choice for managing and preventing type 2 diabetes.

Vegan Food and Chronic Diseases

Reducing the Risk of Heart Disease

The high fiber, antioxidants, and healthy fat content in vegan help keep the heart healthy by reducing inflammation and preventing the buildup of arterial plaque.

Preventing Type 2 Diabetes

Plant-based diets are effective in maintaining stable blood sugar levels. They enhance insulin function, which helps prevent the onset of type 2 diabetes.

Fighting Cancer

A diet rich in fruits, vegetables, nuts, and seeds provides a plethora of antioxidants and phytochemicals that protect cells from damage and reduce cancer risk.

Vegan Diet and Weight Loss

How Vegan Promotes Weight Loss

Vegan diets emphasize whole, unprocessed foods, which are lower in calories but higher in essential nutrients. This helps in reducing calorie intake without feeling deprived.

Vegan that Aid in Weight Loss

Incorporate foods like leafy greens, legumes, fruits, nuts, and seeds. These are filling, nutritious, and low in calories.

Success Stories

Many people have shared their weight loss journeys, crediting buy vegan food for their transformation. These stories often highlight significant health improvements alongside weight loss.

Environmental Impact of Vegan Food

Reducing Carbon Footprint

Animal agriculture is a major contributor to greenhouse gas emissions. By choosing buy vegan food, you’re helping reduce the demand for animal products, thereby lowering your carbon footprint.

Conserving Water

Meat and dairy production require vast amounts of water. A plant-based diet uses significantly less water, contributing to better water conservation.

Reducing Animal Suffering

One of the core principles of vegan food is to prevent animal cruelty and suffering. By opting for buy vegan food, you’re supporting a more humane and ethical food system.

Common Misconceptions About Vegan Food

Protein Deficiency Myth

Many believe that vegan diets lack protein, but there are plenty of plant-based protein sources like beans, lentils, tofu, and quinoa.

Expense of Vegan Food

Contrary to popular belief, vegan can be affordable. Staple foods like rice, beans, and seasonal vegetables are often cheaper than meat and dairy products.

Limited Food Choices

The variety in a vegan is vast. There are endless recipes and products available that cater to every taste and preference.

How to Transition to a Vegan Food

Gradual Changes

Start by incorporating more plant-based meals into your diet. Slowly phase out animal products to make the transition smoother.

Vegan Substitutes

Use vegan substitutes for your favorite non-vegan foods. There are plant-based versions of milk, cheese, meat, and even eggs available in most grocery stores.

Meal Planning Tips

Plan your meals to ensure a balanced diet. Focus on variety to get all essential nutrients.

Nutritional Challenges and How to Overcome Them

Getting Enough Protein

Include a variety of protein-rich foods like lentils, chickpeas, tofu, and nuts to meet your protein needs.

Ensuring Adequate Vitamin B12 Intake

Vitamin B12 is not naturally found in plant foods, so consider fortified foods or supplements to ensure adequate intake.

Iron and Calcium Sources

Consume foods like leafy greens, fortified plant milks, tofu, and nuts to get enough iron and calcium.

Delicious and Nutritious Vegan Recipes

Breakfast Ideas

Smoothie bowls with fresh fruits and nuts

Oatmeal with almond milk, berries, and chia seeds

Lunch Options

Quinoa salads with mixed vegetables

Chickpea and avocado wraps

Dinner Recipes

Stir-fried tofu with vegetables

Lentil curry with brown rice

Snack Suggestions

Hummus with carrot sticks

Mixed nuts and dried fruits

Eating Out as a Vegan

Finding Vegan-Friendly Restaurants

Use apps and websites to find restaurants that offer vegan options. Many places now cater to vegan.

Tips for Ordering Vegan Meals

Don’t hesitate to ask for modifications. Most restaurants are willing to accommodate dietary preferences.

Veganism for Different Age Groups

Vegan for Children

Ensure they get a variety of foods to meet their nutritional needs. Focus on fruits, vegetables, whole grains, and protein-rich foods.

Vegan Diet for Adults

Maintain a balanced diet with plenty of whole foods. Stay active and monitor your nutrient intake.

Vegan Diet for Seniors

Focus on nutrient-dense foods and consider supplements for nutrients like vitamin B12 and vitamin D.

Vegan Supplements: Are They Necessary?

When to Consider Supplements

If you’re unable to get certain nutrients from food alone, supplements can help fill the gaps.

Recommended Vegan Supplements

Vitamin B12, vitamin D, omega-3 fatty acids, and iron are some common supplements that vegans might need.

The Social Aspect of Vegan 

Dealing with Social Situations

Be prepared to explain your dietary choices. Bring your own vegan dishes to social gatherings if necessary.

Educating Friends and Family

Share information and resources about Vegan to help others understand and respect your lifestyle.

Conclusion

Embracing buy vegan food can lead to numerous health benefits, from better weight management to reduced risk of chronic diseases. It’s also a compassionate and environmentally friendly choice. Why not give it a try and see the positive changes for yourself?

[nourishandthrive]

The Role of Nutrition in Mental Health

Nutrition plays a crucial role in maintaining not only physical health but also mental well-being. What we eat can significantly impact our mood, energy levels, and overall mental health. Understanding the connection between diet and mental health can help you make informed choices that support a healthier mind. Here’s a look at how nutrition affects mental health and some tips for optimizing your diet for better mental well-being.

The Gut-Brain Connection

Gut Health and Mood: The gut-brain axis is a complex communication network that links the gut and the brain. A healthy gut can positively influence your mood and mental health. An imbalance in gut bacteria can lead to inflammation and may contribute to anxiety and depression.

Probiotics and Prebiotics: Incorporating foods rich in probiotics (like yogurt, kefir, and sauerkraut) and prebiotics (like garlic, onions, and bananas) can support a healthy gut microbiome.

Essential Nutrients for Mental Health

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are essential for brain health. They have been shown to reduce symptoms of depression and anxiety.

B Vitamins: B vitamins, particularly B6, B12, and folate, play a vital role in brain function. Deficiencies in these vitamins can lead to mood disorders. Include foods like leafy greens, beans, eggs, and fortified cereals in your diet.

Vitamin D: Known as the “sunshine vitamin,” vitamin D is linked to mood regulation and cognitive function. Sunlight exposure and foods like fatty fish, egg yolks, and fortified dairy products can help maintain adequate levels.

Magnesium: This mineral helps regulate neurotransmitters that affect mood. Foods rich in magnesium include nuts, seeds, whole grains, and dark chocolate.

Antioxidants: Antioxidants, such as vitamins C and E, combat oxidative stress in the brain. Berries, citrus fruits, nuts, and seeds are excellent sources of antioxidants.

The Impact of Diet on Mental Health

Balanced Diet: A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats supports overall mental health. Nutrient-dense foods provide the necessary vitamins and minerals for optimal brain function.

Hydration: Staying hydrated is crucial for cognitive function and mood regulation. Aim to drink plenty of water throughout the day and limit sugary or caffeinated beverages.

Avoid Processed Foods: Diets high in processed foods, refined sugars, and unhealthy fats can negatively impact mental health. These foods can lead to inflammation and nutrient deficiencies, contributing to mood swings and mental fatigue.

Specific Diets and Mental Health

Mediterranean Diet: This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. Studies have shown that the Mediterranean diet can reduce the risk of depression and improve overall mental health.

Plant-Based Diets: Diets rich in plant-based foods provide antioxidants, fiber, and essential nutrients that support brain health. Including a variety of colorful fruits and vegetables can enhance mood and cognitive function.

Practical Tips for a Mental Health-Boosting Diet

Plan Balanced Meals: Ensure each meal includes a mix of protein, healthy fats, and complex carbohydrates to maintain steady energy levels and support brain health.

Snack Smart: Choose nutrient-dense snacks like nuts, seeds, fruit, and yogurt to keep your energy up and your mood stable throughout the day.

Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Avoid distractions while eating to better enjoy your food and listen to your body’s needs.

Limit Alcohol and Caffeine: Both alcohol and caffeine can affect your mood and sleep patterns. Consume them in moderation and be mindful of their impact on your mental health.

Conclusion

Nutrition plays a vital role in maintaining mental health. By focusing on a balanced diet rich in essential nutrients, you can support your brain function and emotional well-being. What dietary changes have you made to support your mental health? Share your tips and experiences in the comments!

[manjirinadkarni]

9 Ayurvedic foods for Healthy Hair

✅ Ghee- Ghee is excellent for your hair. It is rich in vitamins A, D, and E, which are vital for healthy hair, bones and skin. It balances both Pitta and Vata while nourishing Kapha keeping your hair strong, shiny and prevents early greying. ✅ Sesame seeds - Sesame seeds and oil are both best for Vata balance, Sesame seeds are rich in calcium and can help with hair growth as well as strengthening of the hair. ✅ Fenugreek seeds - Fenugreek seeds which are popular for balancing blood sugar, also promote hair growth and prevent hair loss. The protein, phytochemicals present in fenugreek seeds help to nourish the hair follicles, improve scalp circulation, and promote healthy hair growth. These also help counter hormonal hair loss. ✅ Moringa- Moringa is packed with vitamins, minerals and antioxidants that can protect your hair follicles from damage, balance the hormones and slow the effects of aging, including hair-greying. ✅ Almonds -. Almonds give you a boost of good protein and calcium that work as blocks for building hair, vit E, omega -3 fatty acids and biotin. Eat 4-6 almonds soaked in water overnight after removing the peels as a hair tonic. ✅ Amla berries - Amla is a Rasayana that supports your entire body head to toe, and has an amazing effect on your hair. It improves the texture of hair, helps get rid of split ends, nourishes hair follicles and also prevents premature greying. ✅ Coconut oil - Coconut oil is a natural saturated fat and helps calm scale irritation, flaking and itching. The fats help seal in hair moisture and the phytonutrients support hair growth and prevent dryness and brittleness of hair. ✅ Curry leaves- Curry leaves contain vitamin C, vitamin B, proteins, and antioxidants, all of which contribute to cellular regeneration and promote healthy circulation to the blood vessels in the scalp. ✅ Spinach - Spinach is a healthy green vegetable that's loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth

Which of these is your favourite?

[landunderthewave]

By the way, if you experience period pain that doesn't seem to be affected very much by pain meds, you can try if some specific nutrition helps. (Assuming it's not likely to be something more complex, like endometriosis.)

First of course you need enough calories because you won't absorb your micronutrients efficiently otherwise. If you're healthy (= no digestive issues), eat enough calories and eat a diverse range of foods you have a good chance of needing no tweaks.

However I'm missing one out of three (the being healthy part), so I learned the following: You want to be good on the stuff that makes your blood because you guessed it, you're loosing blood, so mainly vitamin B12, vitamin B6, vitamin B9/folate and - very importantly of course - iron. This will also help with fatigue during your period. If you eat those, you can cover a lot of them with animal products/meat. Potato chips also have a high amount of B6 (yes really) and folate is also in "leafy greens", wheat germs (which cover a lot of B vitamins, but not B12) or just folate-enriched salt.

You wanna get enough of all of them because they work in tandem. That means some reactions in your body won't work, if e.g. B6 is too low.

If you're good on that front, my other recommendation is magnesium-rich foods. Low magnesium can not only lead to muscles cramps in your legs, but also your uterus and digestive tract, so when you're having cramps anyway, low magnesium will make it much worse.

B6 and magnesium also help me when I'm in pain right before my period.

As per usual, adding foods is better than replacing (so you have as diverse a range as possible) and food sources with a lot of the desired micronutrient are safer than supplements. For one they are easier to absorb that way, but also you don't need to worry about taking too much/getting dosages right so you don't deplete other nutrients in the process.

[nature-godsgardenofeden]

folate-rich foods ❤️ healthy and delicious = yummylicious

[cgigikipopotte]

Céleri branche poêlé à la bolognaise vegan

Le céleri branche est un légume croquant et aromatique, souvent apprécié pour sa faible teneur en calories et ses nombreux bienfaits pour la santé. Il se compose principalement d’eau, ce qui en fait un excellent choix pour l’hydratation. Le céleri branche est riche en fibres, en vitamines (comme la vitamine K, la vitamine C et le folate), ainsi qu’en minéraux tels que le potassium. Il est connu…

[madamlaydebug]

Six foods that help improve and help maintain brain health are:

🍒 Berries - A superfood for your brain full of antioxidants and flavonoids to combat free radicals and reduce inflammation, protecting the brain from damage.

🥬 Leafy greens - Dense with nutrients associated with cognitive health, including lutein, vitamin K, folate, and beta-carotene.

🌰 Nuts and seeds - Healthy fats that are fuel for the brain, are anti-inflammatory and help keep the brain strong and healthy.

🍣 Fatty fish - Rich in omega-3 fatty acids, which help improve memory and concentration and lower the risk of diseases such as Alzheimer’s.

🍗 Lean proteins - Contain amino acids, building blocks for the brain, helping to make chemicals called neurotransmitters boosting memory and concentration.

🥑 Healthy fats - Reduce the risk of brain-related diseases with foods such as avocado and olive oil that help the brain function more efficiently and reduce blood pressure.

[thevegans]

Chickpea and vegetable korma with brown rice.

Are you looking for a flavourful and nutritious vegan meal that is easy to make? Look no further than this chickpea vegetable korma with brown rice recipe. This dish is packed with protein, fibre, and a variety of colourful vegetables that provide essential vitamins and minerals. The creamy coconut-based sauce is spiced with a blend of aromatic Indian spices, making this korma a delicious and satisfying option for lunch or dinner.

Before we jump into the recipe, let's talk about some of the health benefits of the ingredients in this dish. Chickpeas are an excellent source of plant-based protein and fiber, which can help you feel full and satisfied for longer. They are also rich in folate, iron, and zinc, which are essential minerals for maintaining good health. Broccoli is a cruciferous vegetable that is high in vitamin C, vitamin K, and fiber. Red and yellow bell peppers are rich in antioxidants and vitamin C, while red onions are a good source of quercetin, a flavonoid that has anti-inflammatory properties.

Ingredients

For the korma:

1 can of chickpeas, drained and rinsed

1 head of broccoli, cut into florets

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 red onion, sliced

3 cloves of garlic, minced

1 tablespoon of grated fresh ginger

1 tablespoon of curry powder

1 teaspoon of ground cumin

1 teaspoon of ground coriander

1/2 teaspoon of ground turmeric

1/4 teaspoon of cayenne pepper (optional)

1 can of coconut milk

1 tablespoon of olive oil

Salt and pepper to taste

Fresh cilantro for garnish

For the brown rice:

1 cup of brown rice

2 cups of water

1/4 teaspoon of salt

Instructions

Step 1: Cook the brown rice

Combine the brown rice, water, and salt in a medium-sized saucepan and bring to a boil. Reduce the heat to low, cover, and simmer for 45 minutes or until the water is absorbed and the rice is tender. Fluff with a fork and set aside.

Step 2: Prepare the vegetables

Heat the olive oil in a large skillet over medium-high heat. Add the garlic and ginger and sauté for 1-2 minutes until fragrant. Add the sliced onions and bell peppers and sauté for 5-7 minutes until slightly softened. Add the broccoli florets and sauté for an additional 3-4 minutes.

Step 3: Make the korma sauce

Add the curry powder, cumin, coriander, turmeric, and cayenne pepper (if using) to the skillet and stir to combine with the vegetables. Add the chickpeas and coconut milk and stir well. Reduce the heat to low and let the korma simmer for 10-15 minutes until the sauce thickens and the vegetables are tender. Season with salt and pepper to taste.

Step 4: Serve

Serve the chickpea vegetable korma over the brown rice and garnish with fresh cilantro. Enjoy!

This vegan chickpea vegetable korma with brown rice is a delicious and nutritious meal that is easy to make at home. The combination of chickpeas, broccoli, red and yellow bell peppers, and red onion provides a variety of essential vitamins and minerals, while the creamy coconut-based sauce is spiced with a blend of aromatic Indian spices that will tantalize your taste buds. So next time you're looking for a plant-based meal that is both healthy and flavourful, give this recipe a try!

[velveteengreen]

Purslane blew my mind

I noticed a small succulent looking plant growing out of one of my cactus and like any gardener does, classified it as 'other' or a weed in my specific type of plant! Untill I googled about what it could be, and found out that purslane has many vitamins, minerals and antioxidants that make it recognized as a superfood in many parts of the world. Rich in vitamin C, A, beta - carotene, omega 3 - fatty acids, calcium, folate, iron, magnesium, and potassium! Excellent for tossing into salads. It's recommended to either cook lightly, leave it raw or cook the hell of out them to avoid an okra - like gooey texture that can generally be unpleasant. The only thing I'd say to watch out for when consuming purslane is due to it's oxalate content, especially the seeds, it may not be the most suitable for those who are prone to kidney stones. And the plant that may be mistaken for it, poison spurge, will leak a white sap when broken apart!

Purslane completely changed my view on the things the grow around me, in my garden and throughout the neighborhood. It has inspired me to really consider what is a 'weed' and what is actually just an unidentified source of healing, or nourishment.

Bonus: tiny plant, big flower for some species 🌸 (photos provided by Google)

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

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Arugula is a leafy green vegetable packed with nutrients that offer a variety of health benefits.

Here are some of the key benefits of eating arugula:

* Rich in vitamins and minerals: Arugula is an excellent source of vitamin K, which is important for blood clotting and bone health. It's also a good source of vitamin C, folate, potassium, and calcium.

*Fights inflammation: Arugula contains antioxidants and other compounds that may help reduce inflammation in the body. Chronic inflammation is linked to many health conditions, such as heart disease, cancer, and arthritis.

* Boosts bone health: The vitamin K and calcium in arugula can help keep bones strong and healthy.

* Improves heart health: The potassium in arugula can help regulate blood pressure and improve heart function.

Overall, arugula is a nutritious food that can be a valuable addition to a healthy diet.

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The Humble Beetroot: A Root Vegetable Packed with Powerful Benefits

Beetroot, a vibrant ruby red vegetable with earthy undertones, is more than just a colorful addition to your salad. This root vegetable, also known as red beet or simply beet, boasts an impressive nutritional profile, making it a valuable asset to a healthy food fitness tip. From boosting athletic performance to promoting heart health, the benefits of beetroot are numerous.

A Nutritional Powerhouse:

Beetroot is low in calories and fat, making it a perfect choice for weight management. It's an excellent source of essential vitamins and minerals, including:

Vitamin C: Strengthens the immune system and promotes collagen production for healthy skin.

Potassium: Essential for regulating blood pressure and maintaining healthy muscle function.

Fiber: 

Beetroot is low in calories and fat, making it a perfect choice for weight management and potentially beneficial for people with diabetes (is beetroot good for diabetes?). This is due to its high fiber content, which helps regulate blood sugar by slowing down the absorption of carbohydrates. Additionally, some studies suggest that beetroot may improve insulin sensitivity, further aiding in blood sugar control for people with diabetes.

Folate: Crucial for cell growth and development, especially important during pregnancy.

Manganese: Plays a role in metabolism, bone health, and wound healing.

Unique Nitrate Content:

Beetroot is rich in nitrates, which are converted into nitric oxide in the body. Nitric oxide relaxes blood vessels, leading to several health benefits:

Improved Blood Flow: Enhanced blood flow benefits overall cardiovascular health by lowering blood pressure and improving circulation.

Exercise Performance: Nitric oxide improves oxygen delivery to muscles, reducing fatigue and potentially enhancing athletic performance.

Cognitive Function: Increased blood flow to the brain may improve cognitive function, memory, and focus.

Additional Health Benefits:

Beetroot offers a range of other health benefits:

Antioxidant Powerhouse: Beetroot contains betalains, powerful antioxidants that protect cells from damage and may reduce the risk of chronic diseases.

Anti-inflammatory Properties: Beetroot's betalains may also have anti-inflammatory effects, potentially benefiting conditions like arthritis and inflammatory bowel disease.

Detoxification Support: Beetroot may aid detoxification by stimulating bile production and supporting liver function.

How to Enjoy Beetroot:

Beetroot's versatility allows you to incorporate it into your diet in various ways:

Roasted: Roasting brings out the sweetness of beetroot. Enjoy it cubed as a side dish or sliced on salads.

Pickled: Pickled beetroot adds a tangy flavor to sandwiches, burgers, or salads.

Sautéed: Sautéed beetroot pairs well with other vegetables or protein sources.

Juiced: Beetroot juice offers a concentrated dose of nutrients. Blend it with other fruits or vegetables for a refreshing and healthy drink.

In Conclusion:

Beetroot, a delicious and nutritious root vegetable that deserves a place on your plate, is a fantastic healthy food fitness tip. Packed with essential vitamins, minerals, and unique compounds like nitrates, beetroot offers a range of health benefits, from improved blood flow and exercise performance to cognitive function and overall well-being. So next time you're at the grocery store, don't overlook the humble beetroot. Explore its culinary versatility and unlock the power of this vibrant root vegetable.