How Legumes Affect The Body

large bags of beans in a market - health benefits of beans and legumes

Beans and legumes are some of the best foods to eat for many reasons. For starters, the fiber and protein they contain make them a very healthy food choice. In addition to that, beans and some other legumes are inexpensive and easy to prepare for a meal. These along with other factors we’ll discuss, make beans and legumes an amazing option for your diet. But how do these foods affect the body and are there any side effects? Continue reading to learn more about the health benefits of beans and legumes.

What Are Legumes

Legumes are a family of plants that produce a pod with seeds inside of it. These seeds are referred to as legumes. Some of the more commonly known legumes are beans, lentils, peas, chickpeas, soybeans, and even peanuts. Even though they are in the same family of plants, the nutritional value of some legumes may better than others, however, there are some health benefits that they share.

Health Benefits of Legumes

Nutrient Content

Beans and some of the other legumes are high in both fiber and protein along with other nutrients. Both of these are significant nutrients when it comes to losing weight. In addition to that, beans and legumes are also low in calories meaning you will have less to burn off. In fact, one study looked into the effects that beans and legumes have. In this study, researchers divided the participants into two groups. One of which would be on a high fiber and protein diet that consisted of beans and other foods, while the other was on a high fiber diet as well, but their diet had fruits, vegetables, and whole grains. At the end of the 4-week study, most participants lost some weight due to both being on a high fiber diet, but those in the bean group had more weight loss and less hunger than those in the standard fiber group. If you add extra exercise to this, you may be able to see an even more significant change. Be sure to check out one of our previous articles to learn about the Pros and Cons of Running.

Heart Health

The leading cause of death in the world today is heart disease. However, some studies suggest that a diet including beans and other legumes may be able to help reduce your risk of developing bad heart health. One review study looked at 26 different studies to see and their findings on how beans and legumes may correlate to heart disease. The researchers found that a diet that is rich in beans and legumes can lower LDL (bad) cholesterol, a risk factor of heart disease. In addition to lowering bad cholesterol, eating beans and legumes can be linked to a higher HDL (good) cholesterol and even help in reducing blood pressure.

Side Effects & Concerns

Digestion Problems

While legumes may be considered to be healthy foods, they do lectin, which can cause issues. Lectin is a protein that makes up around 10% of the protein in legumes. The reason as to why it is harmful is due to their resisting digestion. One lectin called phytohemagglutinin is found in red kidney beans. In high amounts, phytohemagglutinin is toxic and there have been incidents of poisoning from it. To avoid this, make sure you are not eating raw or improperly cooked legumes. To properly cook them soak them overnight and boil them at 212°F for at least 10 minutes. One thing to remember is that poisoning from beans and legumes is very rare and can be avoided by proper preparation.

Flatulence

For some people, beans and other legumes can cause flatulence (gas), stomach pain, and bloating. This comes from a fiber found in beans called raffinose. This can lead to digestion problems if it is taken in excess amounts. However, there are gas-prevention tablets and pills to help reduce pain, bloating and gas. In addition to that, soaking beans or simply ensuring that your dry beans are cooked thoroughly can reduce the content of raffinose by 76%. This offers just another reason to ensure that your beans and other legumes are thoroughly and properly cooked.

Getting Legumes Into Your Diet

Getting legumes into your diet is not hard as they are relatively inexpensive and can easily be prepared to eat, and added to a meal. Whether you cook multiple beans and legumes into chili or just have them as a side dish, it doesn’t matter as long as they are getting cooked properly and thoroughly.

Conclusion

There are many different health benefits of beans and legumes that can be received if you consume them. It is still important to remember that they can cause problems if not cooked properly. Even though it is rare, it can still happen with just a little negligence.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016088/
https://academic.oup.com/ajcn/article/100/suppl_1/437S/4576589

Should You Take A B-Complex Supplement?

man running through grassy mountains - B-Complex Supplement

There are thirteen essential vitamins that our bodies need on a daily basis, the b vitamins make up over 60% of these essential vitamins. B-complex supplements contain the b vitamins that make up that 60%. What exactly are these vitamins and who would benefit from a supplement containing them? Continue reading to learn more about who would benefit from a B-complex supplement.

What Are The B-Complex Vitamins?

Thiamine

Vitamin B1, (Thiamine) helps turn the food you eat into energy. It also plays a role in the growth and development of the cells found within your body. The NIH recommends that children get .5-1 mg of it, and adults get 1.1-1.2 mg each day. You can find it in many foods like whole grains and meats.

Riboflavin

The National Institutes of Health (NIH) states that “Riboflavin (also called vitamin B2) is important for the growth, development, and function of cells in your body.” It is also used to metabolize the foods you eat. Children need to get around 1 mg each day while adults need to get 1.1-1.3 mg daily. Foods like lean meats, eggs, low-fat milk, and certain vegetables contain riboflavin.

Niacin

In addition to cell development and metabolizing foods, Niacin can do other things. According to the Mayo Clinic, people use niacin to help control their cholesterol. Try to get 6-14 mg for children, and 14-16 mg for adults. Poultry, beef, pork, and fish all contain niacin along with nuts and legumes.

Pantothenic Acid

As with the other B vitamins, Pantothenic acid (vitamin B5) is used to help turn the food you eat into energy. However, it is also used in the body to make and break down fats. Try and aim to get 2-5 mg for children depending on age and 5mg for adults. Mushrooms and meats contain adequate amounts while avocados potatoes and broccoli contain smaller amounts.

Pyridoxine

Vitamin B6 does many things. In fact, it is needed in the body to perform over 100 enzyme reactions that are involved in metabolism. In addition to that, Pyridoxine is needed for brain development and immune function during pregnancy and infancy. The recommended daily amount is .5 -1.3 mg for children and 1.3-1.9 mg for adults.

Biotin

Biotin (aka vitamin B7) helps the body metabolize certain foods. More specifically, carbohydrates, fats, and proteins. It also helps keep skin, hair, and nails healthy by keeping them from flaking and drying out. The NIH recommends that children get 8-25 mcg daily while adults get 30 mcg each day.

Folate

This vitamin is needed to help make DNA and other genetic material. It is also used in the body to help your cells divide to make new cells. Make sure you get the recommended 150 – 400 mcg for children and 400 mcg for adults each day to get these benefits.

Cobalamin

The last B vitamin, vitamin B12 helps keed blood and nerve cells healthy. As with folate, it also helps to make DNA. Try to get .9 to 2.4 mcg for children depending on their age, and 2.4 mcg for adults each day.

Who Would Benefit From A B-Complex Supplement

There are many people who would benefit from taking a B-complex supplement, as it is common for people to have deficiencies in these vitamins. Some people who are more common to have a deficiency are:

Vegetarians & Vegans

Vitamin B12 is the only b-complex vitamin not naturally in any plant foods meaning it can be hard for those who follow one of these lifestyles to get enough of it. That is why many health experts recommend a b12 supplement, or a B-Complex supplement to help provide this nutrient.

Pregnant & Breastfeeding Women

Due to pregnant and breastfeeding women also providing nutrients to their young children, it is common for them to develop deficiencies in many vitamins and nutrients. It is important that they get these nutrients because they need it just as much as their children do. They can get extra from a B-complex supplement, or a Prenatal supplement with these vitamins.

Elderly People

As humans age, it can become harder for the body to absorb enough B12 to avoid a deficiency. This makes it important to have extra of these vitamins. However, there are other common B-complex deficiencies such as B6 and Folate, making a B-complex supplement even better as it provides these nutrients.

What Can A B-Complex Supplement Do For You?

Some of the benefits of taking a b-complex vitamin supplement can include an overall boost in immune health, increased energy, better digestion, and appetite, and even improved cardiovascular health. These benefits are also more noticeable if you have a deficiency in any of these vitamins. Some common signs of deficiency across the b-complex vitamins are:

  • Digestive issues such as diarrhea
  • Skin conditions such as dry skin
  • Infections

It is important to ensure that you get enough of these vitamins to avoid a deficiency. If you are someone who falls into at least one of the groups mentioned above or is someone who does not eat enough foods containing the b-complex vitamins, you have an increased risk of developing a deficiency.

Possible Side Effects/Concerns

The B-complex vitamins are some of the water-soluble vitamins. This means you do not keep it in the body and get rid of it through urinating. This makes it harder to get too much through diet and supplementation. However, it is possible to overdose on these vitamins if you take a supplement and are already getting enough through your diet. However, overdosing on the b-complex vitamins is hard to do and extremely rare. Some signs of overdose on the b-complex vitamins are:

  • Blurry vision
  • Nausea
  • Vomiting
  • Exessive thirst
  • Diarrhea

Conclusion

When it comes to who should take a B-complex supplement, the answer is anyone who does not get enough of the vitamins in their diet due to a number of reasons. That way you can stay healthy just like everyone else. Here at Liquid Health, we manufacture our Mega Energy B-Complex supplement with all of these vitamins. Check out our website to learn more. Be sure to check out one of our previous articles to learn about Why Should You Wake Up Earlier.

Sources

https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
https://ods.od.nih.gov/factsheets/Niacin-Consumer/
https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/
https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
https://ods.od.nih.gov/factsheets/Biotin-Consumer/
https://ods.od.nih.gov/factsheets/Folate-Consumer/
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Why Should You Wake Up Earlier

sunrise over fields - benefits of waking up early

One of the most difficult things you have to do each day is fighting the urge to sleep in and instead, climb out of bed. However, there are many amazing benefits that you can receive if you avoid hitting the snooze button and wake up earlier. So, why not receive these benefits by getting a jump-start on your day? Continue reading to learn about the benefits of waking up early and some tips to help you do so.

Benefits Of Waking Up Early

Sleep Quality

Those who go to sleep earlier, and in turn wake up earlier can get better sleep than those who stay up later at night, or those who do not have a set sleep schedule. This is because, when you go to sleep and wake up at the same time each day, your body sets an internal clock that can help improve the quality of your sleep. One thing that many people don’t do is follow their regular sleep schedule on the weekends along with the weekdays. This leads to your body feeling lethargic and extremely tired on Monday morning as you are not used to waking up early again. While it can be hard, and impossible at times, but it is important to consistently follow your sleep schedule to get the best sleep.

More Time

One of the best benefits of waking up early is having so much extra time in the day to get things done. In fact, if you go to bed earlier and set your alarm back just an hour each day, you will have an extra 15 days of time at the end of one year. There are many ways to use this time, one example is being able to take a longer shower, or get in a little exercise before you start the day. Other ways to use this time include:

Better Breakfast

The first thing that has more time in the morning can allow you to do is get a better breakfast. This is important because being able to sit down at home and eat an actual meal is better than eating a bagel on the way to work in many ways. To start, it is a healthier choice as you will be getting more nutrients than just a bagel provides. These nutrients can provide you with more energy than something quick and easy. Check out this article to learn about some Foods for Sustained Energy. Another reason to get a better breakfast is the cost that it will be. If you take the time to brew your own coffee and make your own breakfast at home, as opposed to getting it at a fast-food restaurant, you can save money every day.

Peace & Quiet

In addition to being able to get a better breakfast each morning, waking up early can allow you to get some peace and quiet before anyone else wakes up. This is especially true on the weekends when everyone else is sleeping in and waking up hours after you do. One way you can spend this time is by meditating. Meditating each morning can help you clear your mind and allow you to prepare yourself for the day ahead. Check out this article to learn about the Effects of Meditation on the Mind. If meditating is not for you, you can use this peace and quiet to read a book or just relax and have the house to yourself.

Morning Commute

If you have extra time during the weekday and have nothing else to do, or you already have eaten breakfast and meditated, you can leave early to get to work. That way, you can avoid the rush hour traffic of all the people who did not wake up early and get a jump-start on their day.

Productivity

If you wake up early and get to work early, you will have extra time in the morning to plan out your day and set your goals. One of the best reasons as to why waking up early is beneficial is that you can be more productive in the earlier hours of the morning. This is because you will already be awake and alert whilst everyone else in the office is still waking up with their morning coffee.

Tips To Help Wake Up Early

When you first start waking up early, you don’t want to set your alarm back an hour and wake up the next day at that time. That will not be beneficial for you as your body is not in the rhythm of waking up earlier. To do this properly, you need to set your alarm back 15 minutes each day until you reach your desired time. One thing to remember is to go to bed a little earlier too.

When you wake up early, you may just want to lay back down and go back to sleep until you would before, normally wake up. However, as previously mentioned, it is important to stick to your sleep schedule so you can get better sleep. To help yourself get out of bed, you can set your alarm to some energetic music and place it across the room. That way, when it goes off in the morning, you are going to have to get out of bed to turn it off. Another thing you can do is get a special alarm clock that mimics a sunrise whenever it gets close to the time you need to wake up.

Conclusion

There are many great benefits of waking up early. However, it will take some time and dedication to receive these benefits. If you find that you cannot fall asleep at night which is inhibiting your ability to wake up early, we here at Liquid Health manufacture our Sleep Well supplement to help. For more information on Sleep Well or any of our other products, please visit our website today.

Sources

https://www.sleepadvisor.org/benefits-of-waking-up-early/
https://www.goodnet.org/articles/7-reasons-waking-up-early-will-improve-your-day
https://www.lifehack.org/articles/productivity/this-why-productive-people-always-wake-early.html
https://www.sleep.org/articles/new-job-earlier-hours-wake-refreshed/
http://www.dailygood.org/story/159/10-benefits-of-rising-early-and-how-to-do-it/

What To Eat For More Energy

People stretching on yoga mats - foods for sustained energy

Most people feel tired or out of energy on a daily basis and will usually resort to coffee or an energy drink. This is only a temporary boost in energy and will leave you feeling tired again after a few hours. However, if you eat right and include certain foods in your diet, you’ll have enough energy to fuel you for the whole day. Continue reading to learn more about some foods for sustained energy.

Foods For Sustained Energy

Apples

Apples are one of the most popular and common fruits in the world. They are also a great source of carbohydrates and fiber and can provide a slow release of energy throughout the day. One study found that the antioxidants in apples slow down the digestion of the carbs which in-turn slowly releases energy. Make sure you are eating whole apples for sustained energy as juices have the fiber removed.

Avocados

Due to all of their health benefits, avocados are considered to be a superfood. In fact, one major benefit is that they are rich in healthy fats and fiber. These fats can be stored in the body and used as energy later on. For more on avocados, check out one of our previous blog posts here.

Bananas

Bananas are a great food for more energy because it is a great source of carbs, potassium and vitamin B6. These are all thought to be useful to help boost the energy levels in your body. One study found that eating a banana before a 75km (46.6 Miles) cycling trial was just as good as a carbohydrate drink when improving the performance of endurance athletes. What this means is that bananas may have the ability to give you the energy you need for long strenuous activities.

Beans

Despite there being hundreds of different kinds of beans the nutrients they provide are very similar. They are a great source of carbohydrates fiber and protein. One study looked into some of the benefits of beans. The researcher found that beans contain antioxidants that can help in fighting inflammation. In addition to that, they also found that these antioxidants could promote energy.

Eggs

Eggs are an excellent choice because not only are they great at providing the energy you need, they are also very versatile and can be cooked in a wide variety of ways. One study found that the protein that eggs provide can give your body a slow and steady source of energy without causing spikes in blood sugar. Another benefit that eggs have is that they are rich in B vitamins which can help break down food into energy.

Fatty Fish

Fatty fish such as tuna and salmon are great sources of protein, b-vitamins and fatty acids, which makes them some of the best foods to include in your diet. In fact, a serving of salmon or tuna can provide you with the recommended daily intake for vitamin B12. One study found that vitamin B12 works with folic acid to make red blood cells and also helps iron work better in the body. This is important because having optimal levels of iron and red blood cells can help reduce fatigue whilst also increasing energy.

Water

Dehydration is when the body does not have enough water to function properly. Some signs of dehydration are dizziness, rapid breathing, and dark yellow urine. In addition to that, dehydration can cause you to feel fatigued and even lethargic and sluggish. To avoid these symptoms and dehydration, you need to be consistently getting water into your body. One study found that drinking water can possibly give you a boost of energy and help fight off the symptoms of dehydration. To avoid dehydration, many health experts recommend following the 8×8 rule. This is drinking eight 8-ounce glasses of water each day. Another way to avoid dehydration is to just simply drink water whenever you are thirsty. Check out this article to learn about the Health Benefits Of Drinking Water.

Conclusion

There are many foods for sustained energy. It is important to consider that eating these foods just once will not be as effective as including a wide variety of them in each meal as that is the best way to ensure you are getting the nutrients to help give you more energy. Be sure to check out one of our previous articles to learn about How Cocoa Affects The Body.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/20480025
https://www.ncbi.nlm.nih.gov/pubmed/22616015
https://www.ncbi.nlm.nih.gov/pubmed/25061763
https://journals.lww.com/nutritiontodayonline/pages/articleviewer.aspx?year=2009&issue=01000&article=00013&type=abstract
https://www.ncbi.nlm.nih.gov/pubmed/24814598

How Vitamin D Affects The Body

mans silhouette against sunrise - health benefits of vitamin D

Vitamin D is one of the thirteen essential vitamins. This means that on its own, the body cannot make it if you sit inside all day. To avoid a deficiency, you are going to need to get it from other sources like food or direct sunlight. Unfortunately, there are many people in the world who are not getting enough, and do not receive the benefits of vitamin D. So, where can you get vitamin D from and what are the benefits that it provides? Continue reading to learn more about the health benefits of vitamin D.

What is Vitamin D?

As previously mentioned, vitamin D is one of the thirteen essential vitamins. However, unlike all of the other vitamins, vitamin D works more like a hormone. This is because every cell in your body has a receptor for it. These receptors bind to vitamin D and vitamin D regulates certain genes that regulate cell growth and development. Additionally, vitamin D is used in the body to help absorb calcium.

How Much Do You Need?

According to the National Institutes of Health (NIH) ” The amount of vitamin D you need each day depends on your age.” Here are the recommended daily amounts for vitamin D in International Units (IU)

Age Recommended Daily Amount
Birth – 12 Months400 IU
1 -13 Years600 IU
14 – 18 Years600 IU
19 -70 Years600 IU
71 Years & Older800 IU
Pregnant Women600 IU
Breastfeeding Women600 IU

Where Is it Found?

To get enough of this vitamin, you need to get it through your diet or through supplementation. Some dietary sources of vitamin D are:

  • Fatty Fish: Salmon, tuna, and mackerel are some of the best sources.
  • Mushrooms: These provide a little bit of vitamin D, but their content is being boosted by exposing them to UV light in the stores
  • Fortified Milk: Most of the US milk has vitamin D added to it.
  • Fortified Cereal: As with milk, many kinds of cereal are fortified with vitamin D. Check the label to see if your favorite brand is fortified.

If you are a picky eater or follow a vegetarian or vegan diet, you can still get vitamin D. In fact, the human body can make vitamin D when the skin comes in direct contact with the sun. However, clothing and sunscreen can inhibit this process.

Health Benefits of Vitamin D

Fighting Illness

Many studies have shown that vitamin D may possess some ability to fight disease. One review study published back in 2008 looked into the correlation between vitamin D deficiency and cardiovascular disease. The study came to the conclusion that “The potential for vitamin D to have a role in the prevention and/or treatment of cardiovascular disease has some biologic plausibility.” What this means is that with further research, it may be proven that vitamin D can fight cardiovascular disease.

Another study published in 2010 gave schoolchildren either a supplement of vitamin D3 or a placebo. Out of the 167 children on the supplement, only 18 of them (10.8%) got the flu virus. In the group on the placebo, 31 out of the 167 children (18.6%) got the flu virus. The researchers came to the conclusion that “Vitamin D3 supplementation during the winter may reduce the incidence of influenza A.”

Weight Loss

If you are trying to lose weight, you can consider upping your vitamin intake by starting yourself on a vitamin D supplement. This is because they may be able to help you with your weight loss. One study published in 2009 showed that people who took a calcium and vitamin D supplement could lose more weight than those who were on a placebo. The researchers also included that the extra amounts of these nutrients had the ability to reduce appetite. This could come in handy for those who are taking on weight loss for their New Year’s resolution. Check out one of our previous articles to learn about Making and Keeping your New Year’s Resolutions.

Signs of Vitamin D Deficiency

These health benefits of vitamin D are only available to those who meet the daily recommended amount. However, there are some people who have a greater risk of developing a deficiency in this vitamin. Some common risk factors are:

  • Dark skin
  • Elderly
  • Overweight
  • Little sunlight exposure due to location
  • Consistently wearing sunscreen
  • Staying indoors

There are also some side effects of vitamin D deficiency to cover too. One sign you may be deficient in this vitamin is if you get sick too often. Others include fatigue and even pain in muscles, bones, and back. MedlinePlus, a division of the National Institutes of Health states “Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures.”

Conclusion

There are many health benefits of vitamin D. However, these benefits are only available to those who get adequate amounts of it. If you are a picky eater, vegetarian or vegan, or do not get the sunlight to produce enough vitamin D, then you should talk to your doctor about a vitamin D supplement. Here at Liquid Health, we manufacture our vitamin D3 supplement. This supplement is also vegan-friendly.

For more information about any of our supplements, please visit our website or call us today at 800-995-6607

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2726624/
https://www.ncbi.nlm.nih.gov/pubmed/20219962
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/calcium-plus-vitamin-d-supplementation-and-fat-mass-loss-in-female-very-lowcalcium-consumers-potential-link-with-a-calciumspecific-appetite-control/623D71E0A965E910C48903089FA7B56C
https://medlineplus.gov/vitaminddeficiency.html

How Cocoa Affects The Body

health benefits of cocoa

Chocolate is one of the world’s most known guilty pleasures. Many people know that cocoa is one of the main ingredients in chocolate. However, many people do not know about the health benefits that this food provides. Continue reading to learn more about the health benefits of cocoa.

Health Benefits of Cocoa

Antioxidant Contents

Antioxidants are compounds that can help protect the body from free radicals. These are compounds that damage the cells when left unchecked. The body is exposed to them when it converts the food that is eaten into energy, otherwise known as metabolism. In addition to that, the body is also exposed to them from outer sources like air pollution, cigarette smoke, and even UV light from the sun.

Polyphenols are naturally occurring antioxidants that are found in fruits, vegetables, chocolate, and wine. Cocoa is one of the best sources of them and contains many flavonols, a group of polyphenols. However, due to many cocoa products being processed, it can lose its beneficial properties. In fact, one study shows that when it is treated with alkaline to reduce the bitter taste, there can be a 60% decrease in flavonol content. To avoid this, try to find chocolate or cocoa powder that has been processed the least. To get chocolate that has been processed the least, try to find dark chocolate that is 70% cocoa or more.

health benefits of cocoa

May Lower Blood Pressure

In addition to their antioxidant properties, cocoa may also lower blood pressure regardless of if it is powdered or in dark chocolate. This could come from the flavanols found in cocoa. One study that reviewed the general health of cocoa showed that these are thought to improve nitric oxide levels in the blood which can then enhance the function of blood vessels and then help reduce blood pressure.

One review looked at over 35 experiments where patients were given 0.05-3.7 ounces of cocoa products. This review found that cocoa had a small but significant effect of reducing 2 mmHg in the blood pressure.

This review also found that this effect was greater in people who already had higher blood pressure. In addition to that, the review found that the effects were also greater in older people vs younger people.

Effects on Mood

Another one of the health benefits of cocoa is it may have the ability to improve mood and some symptoms of depression. There have been many studies that back this theory up. One study in pregnant women found that those who ate chocolate more frequently saw reduced stress and improved mood in their babies. Another study in older men found that eating chocolate was linked with better overall health and improved well-being. Lastly, when drinking high polyphenol cocoa, the participants of one study reported feeling more calm and content vs those who did not. These studies were done with any chocolate, but it is best to choose darker chocolate due to the sugar that is in the other ones.

Weight Loss

Many people automatically assume that because chocolate is a sweet treat, it will cause them to gain weight. This is true when taken in excess, however, it may help you control your weight in moderation. In fact, a population study conducted back in 2015 analyzed people who ate chocolate more than people who didn’t. They found that those who ate it more frequently had a lower BMI than those who ate it less. The group who ate chocolate more also were eating more calories and fat too.

There have been other studies that show that chocolate can increase your weight. However, these studies did not differentiate between the chocolate that was consumed. This is important because milk chocolate and white chocolate do not have the same effects and benefits that dark chocolate does.

Antibacterial Properties

Cocoa may also have antibacterial properties. These can possibly benefit your skin and teeth. One study, in rats that were infected with oral bacteria, found that when given cocoa extract, there was a significant reduction of tooth cavities compared to those who were given just water. Even though this looks promising, there are no human studies yet, and many cocoa products that humans consume have a lot of sugar which can counter these effects.

While there are no studies for cocoa’s oral health benefits, there are for its skin benefits. One study found that long-term ingestion of cocoa could contribute to sun protection, and help improve the texture and hydration of your skin.

Including Cocoa In Your Diet

There are many ways to get cocoa into your diet. The most common is through the darker chocolate. Other ways include hot chocolate. Try this recipe for a cinnamon hot chocolate that has more benefits due to the cinnamon. For more on the health benefits of cinnamon, check out this article here. Another option for cocoa in your diet is Dates and Cocoa Truffles to get some fruit too. Yummly also has a recipe that uses cocoa powder in chili to get some of the benefits without the sugar that is in the sweets.

Conclusion

There are many health benefits of cocoa. However, it is important to remember that not all cocoa is created equally. Try to find cocoa that has been processed less and choose dark chocolate over white and milk chocolate.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/28824916
https://www.ncbi.nlm.nih.gov/pubmed/28439881
https://www.ncbi.nlm.nih.gov/pubmed/14757265
https://www.ncbi.nlm.nih.gov/pubmed/17327862
https://www.ncbi.nlm.nih.gov/pubmed/23810791
https://www.ncbi.nlm.nih.gov/pubmed/24915376
https://www.ncbi.nlm.nih.gov/pubmed/16702322

Making And Sticking To Your New Year’s Resolutions

New Year’s is a time when people set goals to better themselves. These goals are called new year’s resolutions and throughout the year, people work on them to improve themselves. However, according to the U.S. News & World Report, 80% of the resolutions that are set are broken and given up on by the second week of February. So, how do you set an achievable new year’s resolution? Continue reading to learn more about keeping your new year’s resolution.

How To Set A New Year’s Resolution

There are many things that go into setting a New Year’s resolution. The main one being what you want to improve on for the coming year. When you set your goals, there are some things to remember. The first one being to focus on one aspect that you improve on and to solely improve that. That way you do not get sidetracked and slip up.

Another thing that you should do when setting your resolution is to set one that is achievable. Lifehack.org states “Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs.” Instead of trying to go big with your New Year’s resolution, try to aim for something smaller such as walking every day to lose weight and than work up to running a marathon at the end of the year.

Keeping Your New Year’s Resolution

Write Down Your Goals

Writing down your New Year’s resolutions can help you keep them by reminding you of them. One thing that you can do to better remember them and keep them in mind is to hang them up somewhere. Some examples of great places to hang them are by your bed, or on your bathroom mirror. You can also place them in your car as long as they do not become a distraction while you are driving.

Set a Time-Frame

Setting a time frame for your New Year’s resolution can help you stay on track with it. It is important to set dates as to when you will do things related to it. Some dates you should mark is your start date, and some dates throughout the year to check your progress. Another date to mark your calendar is an end date that you want to have reached your goal by such as by August 1st I want to lose 30lbs or something similar. Some people may not have specific dates for their New Year’s resolution as it may just be eating out less. However, each month they can look back and see how many times they did and the improvements they made.

Check-In With Others

If you check in with your family or a close friend from time to time, you can have someone who can help hold you accountable for your New Year’s resolution. They can also support you throughout your journey to better yourself. Make sure that you are not relying on them for everything, as they are not responsible for you to actually follow through with your New Year’s resolution. If they also have a resolution of their own and you want to return the favor, you can provide them with support and check-in with them to see how they are doing with their goals.

Reward Yourself

If you have followed through with your New Year’s resolution, don’t be afraid to reward yourself. The American Psychological Association (APA) states, “Make sure the reward does not conflict with the change you are trying to make, like eating a bowl of ice cream because you lost five pounds.” Instead, maybe reward yourself with a purchase of something you have wanted. If you set a time-frame as mentioned above, you can add rewards to the calendar to keep yourself motivated throughout the year.

Learn From Mistakes

If you end up failing at your resolution like the 80% of people who do, don’t give up. You can still continue to try and better yourself. One thing to do is look back and try to figure out what caused you to fail and avoid it next time so you can complete your New Year’s resolution.

Another thing to note is that if you have something else that you want to change or improve on, you do not need to wait until the next year. You can always add, or reassess your goals throughout the year if you need to.

Conclusion

Keeping your New Year’s resolution can be difficult, but if you stick to it and keep trying you can better yourself. To recap, if you haven’t set your goals yet, make sure they are achievable, and make sure you plan out a time-frame that is complete with a deadline. Be sure to check out one of our previous articles to learn more about How Cinnamon Affects The Body.

Sources

https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail
https://www.lifehack.org/articles/featured/7-steps-for-making-a-new-years-resolution-and-keeping-it.html
https://www.health.harvard.edu/staying-healthy/seven-steps-for-making-your-new-years-resolutions-stick
https://www.apa.org/helpcenter/resolution
https://www.apa.org/helpcenter/willpower-fact-sheet

How Cinnamon Affects The Body

health benefits of cinnamon

Cinnamon is a very common and delicious spice. However, many people do not know where cinnamon comes from and the many health benefits that it can provide them if they take a small amount each day. Continue reading to learn more about the health benefits of cinnamon.

What Is Cinnamon

As previously mentioned, cinnamon is a common spice. It comes from the inner layer of bark off of trees called Cinnamomum trees. Most of the worlds cinnamon comes from Sri Lanka where it is grown and harvested. There are also two different kinds of cinnamon. These two being Cassia and Ceylon.

Cassia cinnamon is made from Cinnamomum cassia trees, a type of Cinnamomum tree. It tends to be darker than the Ceylon cinnamon and is considered lower quality. However, it is very cheap and is the most commonly used cinnamon around the world. You can find this cinnamon in your local supermarket.

Ceylon cinnamon, also called “true” cinnamon is made from Cinnamomum Verum trees. It has a tan-brown color. It is less common than cassia and is a little expensive compared to cassia cinnamon. If available, use this kind of cinnamon, however, cassia can work too.

Health Benefits Of Cinnamon

Antioxidants

Antioxidants protect the body from damage caused by free radicals. Free radicals are compounds that can damage the body if their levels become too high. Your body is exposed to them when it metabolizes the food that you eat. It is also exposed to them through things like cigarette smoke, air pollution, and UV light from the sun.

Cinnamon is loaded with antioxidants. One study published back in 2005 compared the antioxidant activity of 26 different spices. Cinnamon had the most antioxidant activity and even beat known superfoods such as garlic and oregano.

Managing Cholesterol

Heart disease is the world’s most common cause of death. If you have too much cholesterol in your blood, you are at risk of developing heart disease. One study showed that in people with type two diabetes, half a teaspoon of cinnamon each day could reduce LDL cholesterol levels while the good HDL cholesterol levels remained the same.

Another big review study showed that a 120mg serving of cinnamon can have the same effects. This study also showed that it can increase the good HDL cholesterol levels.

Fight Infections

In addition to being able to help lower the risk of heart disease, cinnamon can help fight bacterial and fungal infections. This is due to Cinnamaldehyde, one of the active components of cinnamon. One study showed that cinnamon could prohibit the growth of certain bacteria like salmonella.

Another study showed that these anti micro bacterial effects of cinnamon could also help prevent tooth decay. The same study also concluded that cinnamon could reduce bad breath.

Possible Side Effects

There are many great health benefits of cinnamon. However, there are some side effects that you should be cautious of. These side effects only are present in the cassia cinnamon as it contains quite a bit of coumarin. Coumarin is a colorless compound found in plants that are used as a chemical defense against predators. Some possible side effects include possible liver damage, mouth sores, low blood sugar, and even breathing problems.

While a little bit of cinnamon each day won’t be harmful to your health if you take cassia cinnamon excessively you are at risk of these. Ceylon cinnamon does contain some coumarin, however, it only contains trace amounts that are not harmful.

Cinnamon-Rich Recipes

There are many great dishes that contain plenty of cinnamon. To start, you can simply make a piece of toast and cover it with a little cinnamon. Another option is to simply eat the cinnamon straight. However, do not approach this like the cinnamon challenge as if you get too much cinnamon in one bite, you could accidentally inhale it. All Recipes has a list of cinnamon recipes that you can see here.

Conclusion

To recap, the two main kinds of cinnamon are Cassia and Ceylon. Cassia is more common and cheaper than Ceylon, but it contains more coumarin. If you have too much coumarin, you are at risk of side effects. Cinnamon can have many health benefits that you can receive. These include being loaded with antioxidants that fight free radicals. Another benefit is being able to reduce the risk of heart disease. The last health benefit covered is cinnamon’s ability to fight bacterial and fungal infections.

Be sure to check out one of our previous articles to learn about the Best Indoor Plants for Your Health

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/16190627
https://www.ncbi.nlm.nih.gov/pubmed/14633804
https://www.ncbi.nlm.nih.gov/pubmed/24019277
https://www.ncbi.nlm.nih.gov/pubmed/16710900
https://www.ncbi.nlm.nih.gov/pubmed/22783715

How To Stay Active During Winter

staying active during winter

During the winter months, many people become lethargic couch potatoes and do not get enough exercise. It is important to stay active during all times of the year in order to stay healthy. In order to do this, you are going to need to get off the couch and move around. However, the cold weather can restrict what you can do to exercise. Luckily there are still other ways to work out. Continue reading to learn more about staying active during winter.

Staying Active During Winter

It is important that we get exercise each and every day, no matter the season or what the weather is like. The Heart Foundation states, ” We need to be active for at least 30 minutes a day to be healthy.” This half-hour does not need to be a consecutive 30 minutes, meaning that you can do 10 minutes here and 20 minutes there.

Gym

If you have a membership to an indoor gym that is near your home, you can continue to go there for your daily exercise. However, many people find that treadmills and other gym equipment can get old and boring and won’t be excited to go. There are apps such as My Fitness Pal that can help you track your workout too. You can even use these apps with other alternative ways to exercise as well.

Fitness Class

If you have the time, and a location such as your gym is available, you can sign up for a fitness class. Make sure that you are also enjoying the class yourself. Some examples of classes would be a workout class or a relaxing yoga class. You can also invite your friends to join you in the class so you can ensure that they are staying active during winter too.

Community Center

Another option to help you stay active in the winter is going to a community center. Sometimes community centers are free or have deals. These can sometimes be cheaper than gyms if you don’t intend to use it daily, but just want the option every once in a while. There is often a one day entrance fee thats $2-$5 depending on where you are. Many also offer an annual pass that can be cheaper than paying for a gym membership.

Pool

Many community centers have an indoor pool. A nice warm pool can prevent you from being cold while you work out, along with being a great way to do so. You can also get the whole family involved in this and make it fun for them too. Just make sure that any little ones have floaties.

Walking Indoors

If you cannot walk around outside due to the weather and do not own a gym membership you can still get exercise by walking around indoors. Your local mall will work for this as you can briskly walk from store-to-store. To up the calories that you burn, run up and down stairs if your mall has some. Walking through the mall is also a great way to get any last-minute Christmas shopping done too.

Home

Many of the things that have been listed can also be done from your home. If you have the money, and the space to do so, you can create a small, mini gym in one of the rooms of your house. You can also rent, or borrow an exercise DVD from your local library and follow along to that. If you do not want to rent or buy a workout DVD, you can find many of them on YouTube. Another way to get exercise in your home is by practicing yoga. Check out one of our previous articles to learn more about the Effects of Yoga on the Body.

Outside

Not every winter day is going to be a brutal, cold storm. Many will have nice and cool weather that is perfect for taking a walk. Take advantage of days like these and take your family for a stroll through the neighborhood.

If you do decide to walk through your neighborhood, make sure that you and your loved ones are properly clothed and warm. The best way to stay warm when outside is to put on multiple layers of clothing. If you get too hot, you can also always remove the top layer.

Take The Stairs

If you live in a large apartment building, or are staying in a hotel for a few nights, and use an elevator to get to your floor, you should consider taking the stairs from time to time. This will allow you to get just a little bit of extra exercise when you wouldn’t have by taking the elevator.

Conclusion

There are many ways that you can ensure that you are staying active during winter. What is most important is that you are exercising for 30 minutes daily in order to stay healthy.

Sources:

https://www.heartfoundation.org.nz/about-us/news/blogs/10-ways-to-stay-active-in-winter
https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather
https://doctorsthatdo.osteopathic.org/dont-hibernate-staying-active-cold

Keeping Your Family Safe This Winter

winter safety tips - snowy neighborhood aerial view

As the days get shorter and the temperatures drop, people are exposed to different dangers than they were when it was summertime. For example, snow and ice on the roads could lead to increased car accidents. So how do you take precautions to avoid some of the dangers that winter brings? Continue reading to learn more about some winter safety tips.

Winter Safety Tips

Home

Carbon Monoxide (CO): The National Safety Council states that “Every year, over 400 people die and 50,000 are treated for carbon monoxide poisoning. Carbon monoxide is a colorless and odorless gas, meaning that you cannot see it or smell it. It is produced by appliances like dyers, ovens and heaters. The can vent the CO outside, however, if they break, it can leak into your home. Carbon Monoxide poisoning can lead to dizziness and a sick feeling to your stomach all the way to death. This is why it is important to install and maintain a carbon monoxide detector on each floor of your home. While you are at it, check and replace the batteries in your smoke detectors too.

Winterize Home: This is extremely important for those who have frequent winter storms where they live. Some ways to do this is by installing weather stripping for your doors, insulation for your home, and even storm windows that can survive even the harshest weather.

Heating System: While you are winterizing your home, you should make sure that your heating system is clean, working properly, and is venting to the outside. You can have it serviced professionally.

Fireplace & Chimney: These can get dirty throughout the year. Winter is a great time for you to either clean it yourself if you have the equipment or hire a professional to do it for you.

Outdoor Walkways: These can be covered with snow and ice. To melt the ice, use rock salt on the ground and use kitty litter for added traction so you do not slip.

Emergency Kit: It is important to have one of these and make sure that it is stocked with extra blankets, clothing, flashlights, batteries, matches, first aid kit, water, and medication. In addition to that, you should have enough food to last each family member at least three days.

Car

Tires: Winter is a great time to check the condition of your tires and change them if you need to. If you do change them, consider getting all-weather or snow tires.

Wiper Fluid: Another one of our winter safety tips is to check your windshield fluid. You should try to replace it with a winter fluid that is less prone to freezing.

Antifreeze: It is important to make sure to have antifreeze as it helps keep your engine from freezing and damaging parts of your cooling system during the winter.

Emergency Supplies: Some things to keep stocked in your car are water, snacks, first-aid kit, blankets, flashlight, batteries, and a portable phone charger.

Staying Warm

Clothing: When you head out for a winter adventure, you want to make sure that you are dressed appropriately. The best way to dress for winter is to wear several layers of light clothing. If you fail to do so, you are putting yourself, and family at risk of developing hypothermia and frostbite.

Hypothermia: Hypothermia is when the temperature of the body is abnormally low. It can make you feel tired, confused and even clumsy. Medicine Plus states that “Because it happens gradually and affects your thinking, you may not realize that you need help.” This makes hypothermia incredibly dangerous.

Frostbite: Frostbite is when certain parts of your body freeze. When they freeze, they can be permanently damaged. To avoid it, dress in layers as mentioned above. Another thing that you can do to avoid frostbite is to wear clothing that protects your hands, feet, ears, nose, and cheeks.

Conclusion

When it comes to winter safety, there are many tips to help keep you and your family safe. Some things to remember are to, install carbon monoxide detectors, winterize your home, have an emergency kit with supplies for both your home and your car, and arguably most importantly, dress in light layers to prevent hypothermia and frostbite. Be sure to also check out this article to learn about

Sources:

https://www.cdc.gov/features/winterweather/index.html
https://medlineplus.gov/hypothermia.html
https://www.nsc.org/home-safety/tools-resources/seasonal-safety/winter
https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/winter-storm.html

Nutrients Found At Thanksgiving

nutrients found at thanksgiving

Thanksgiving is a time where friends and family come together and have a huge meal. Each item in the meal is different and has its own nutritional value. However what are the most nutritious foods at Thanksgiving. Continue reading to learn more about some nutrients at Thanksgiving.

Common Thanksgiving Foods

Turkey

cooked turkey - nutrients at thanksgiving

The staple of most Thanksgiving dinners, turkey has many amazing health benefits due to the nutrients that it provides. According to the United States Department of Agriculture (USDA), a thick slice of turkey, around 42 grams, contains the following nutrients.

  • Calories: 59
  • Protein: 12 grams
  • Fat: 1 gram
  • Carbs: 0 grams
  • Niacin (B3): 30% of the daily recommended amount (DV)
  • Vitamin B12: 15% of DV
  • Vitamin B6: 25% of DV
  • Zinc: 6% DV
  • Selenium: 23% DV

Along with all of these nutrients, turkey also contains small amounts of sodium, phosphorus, magnesium, choline, and potassium. All of these nutrients in the turkey also depend on the cut. Dark meat contains more fat and calories than white meat, while white meat has a little more protein.

In addition to being nutritious, turkey also has many health benefits. One being that turkey contains tryptophan. Tryptophan helps the body produce serotonin, a neurotransmitter that helps improve mood. This could be the reason why everyone is happier after the large Thanksgiving meal.

Potatoes

Each potato you eat contains roughly 110 calories depending on the size of it. Along with this, potatoes also are a source of vitamin C, vitamin B6, manganese, phosphorus, niacin, and pantothenic acid. For added nutrients, the skin, or peel on the outside of the potato contains good amounts of fiber, so you better not cut it out.

Fiber is great for the body as it can do many things. To start, it can help prevent constipation and help promote a healthy digestive tract. It can also help the body with weight management and weight loss.

There are also many ways to incorporate these into your thanksgiving dinner. You can easily boil and mash your potatoes for a classic dish, or even bake them into a casserole. Here is a list from BON APPÉTIT of 40 Thanksgiving Potato Recipes.

Sweet Potatoes

Another potato that is found at thanksgiving is the sweet potato. These orange vegetables are low in calories and contain many nutrients and health benefits alike.

For example, sweet potatoes contain powerful antioxidants like lycopene. These antioxidants protect the body against the damage caused by free radicals the body is exposed to through pollution, cigarette smoke, and UV light. The body is also exposed to free radicals when it converts the food that we eat into energy.

Another benefit of sweet potatoes is the nutrients that they add to Thanksgiving dinner. Some of these are, vitamin A, vitamin C, potassium, manganese, vitamin B6, vitamin B5, and vitamin E.

To add sweet potatoes to your Thanksgiving dinner, you can cook and slice them and add a little cinnamon to make a nice side, or even make candied sweet potatoes or a casserole.

Cranberry

nutrients at thanksgiving

Another nutritious food that is found at almost every Thanksgiving dinner is cranberry. Whether it be fresh or dried cranberries, or even a cranberry spread or jam, it always seems to be present.

Cranberries contain a wide variety of vitamins, minerals, and other nutrients. This makes them extremely nutritious for their size and calorie amount. You can find these nutrients in cranberries.

  • Vitamin C
  • Manganese
  • Vitamin E
  • Copper
  • Vitamin K
  • Vitamins B1, B2, B3, & B6

In addition to being a very nutritious fruit, cranberries also have many health benefits too. One of which is their ability to help promote a healthy urinary tract. Cranberries.org states that “Since the turn of the century, cranberries have been used as a folk remedy for the treatment of bacterial urinary tract infections (UTI).”

One study conducted by Harvard Medical School showed that cranberry juice does have a relation to preventing UTIs. However, they do state that there are better routes as some people might not like the taste and cranberry juice does have more calories than other juices.

Pumpkin

One more of our foods with nutrients at Thanksgiving is pumpkin. Pumpkin has many health benefits along with its nutrients. To start, it contains vitamin K, vitamin C, vitamin E, vitamins B1, B3, B5, and vitamin B6. It even contains small amounts of minerals like iron and copper.

One major health benefit that pumpkin provides is its ability to help fight off infections. It does this by providing the body with a good amount of beta-carotene which can be converted into vitamin A. Studies have shown that vitamin A can help with immune function.

There are many ways to get pumpkin into your diet, especially on thanksgiving. The most common is through pumpkin pie. This is a tasty choice, however, the added sugars and other ingredients lower its nutritional value. Instead of buying one from the store, you can make one at home and opt into avoiding any whipped cream on top. Another way that you can get pumpkin on thanksgiving is to cook the pumpkin seeds out of a carved pumpkin. These make a great snack as well as an appetizer.

Conclusion

There are many nutrients on Thanksgiving. There are also many ways to enjoy these nutrients during the meal. From everyone here at Liquid Health Inc. have a happy Thanksgiving. Be sure to also check out our previous article to learn more about Gratitude and Your Health.

Sources:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/337350/nutrients
https://www.cranberries.org/health-benefits
https://www.health.harvard.edu/newsletter_article/In_brief_Cranberry_juice_and_urinary_tract_infections
https://www.ncbi.nlm.nih.gov/pubmed/26565606

Recipes

How Garlic Affects Your Body

health benefits of garlic

Garlic has been around for a very long time. Throughout that time it has been used for many different things such as flavor in food dishes and even for medicinal uses. So what are these medicinal uses and how do they benefit you? Continue reading to learn more about the health benefits of garlic.

What Is Garlic?

Garlic also called Allium sativum is a member of the onion genus. It is closely related to similar plants such as onions, shallots, leeks, chives, and Chinese onions. The plant is native to central Asia and has become a common seasoning across the world. In fact, China produces around 80% of the world’s supply of garlic. You can easily grow garlic for yourself year-round in mild climates.

Health Benefits Of Garlic

Highly Nutritious

Garlic is highly nutritious for the amount of calories that it contains. One small clove of garlic provides many nutrients such as:

  • Fiber: 0.06 grams
  • Vitamin C: 1% of the Daily Value
  • Selenium: 1% of DV
  • Vitamin B6: 2% DV
  • Manganese: 1% DV

Along with these nutrients, garlic also contains small amounts of calcium, copper, phosphorus, iron, potassium, and thiamine (vitamin B1). All of these nutrients in only 4.5 calories too, with a few proteins and a few carbs.

Fight Sickness

Alongside the nutrients mentioned above, garlic can be a great food to eat when you are sick and can even be used to help prevent sickness. In a study conducted back in 2001, 146 volunteers were randomly given a garlic supplement or a placebo. After 12 weeks, the group with the supplement had 63% fewer colds than those who were on a placebo. In addition to fewer colds, those who had a cold while on the supplement had the length of their symptoms reduced by 70%.

A similar study, conducted in 2012 showed that when taking a high dose of aged garlic extract each day, the number of days sick with the cold or flu could be reduced by 61%.

Reduced Blood Pressure

There are many cardiovascular diseases such as heart attacks and strokes, these are some of the world’s biggest killers. Having high blood pressure, otherwise known as hypertension, contributes to these diseases. One study published in October of 2010 looked into the effect of garlic on blood pressure. They found through a randomized trial, that garlic had a significant impact (10.2 ± 4.3 mmHg lower) on reducing blood pressure for people who have high blood pressure.

Phytochemical Content

Garlic contains also contains phytochemicals. These are chemical compounds that are found in plants that protect cells from damage. There is evidence that supports this. Amanda Bakko, a nutritionist at Northwestern Medicine shared some information as to why garlic is beneficial. She stated that “Garlic’s rich phytochemical content delivers its potential cholesterol-lowering and cancer-fighting characteristics.” Other foods that contain these phytochemicals are:

  • Apples
  • Apricots
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrots
  • Cauliflower

Incorporating Garlic Into Your Diet

There are many ways that you can receive the health benefits of garlic for yourself. You can use garlic supplements or even garlic extract like in the studies mentioned above, however one of the best ways to get it is from the food you eat. You can add garlic to many dishes for a flavor boost and the health benefits too. Here are some recipes that contain a significant amount of garlic.

Roasted Garlic

Epicurious.com has an amazing roasted garlic recipe. All you need for it is some large heads of garlic and a little bit of olive oil (1/4 cup). To make it, you need to cut the tops off the garlic, add oil with some salt and pepper. Next, they say to cover it with aluminum foil and bake for around 55 minutes at 350 degrees Farenhieght or until the garlic is a golden brown. You can get this recipe along with many more on their website here.

Garlic Lemon Shrimp

Tasteofhome.com has a great recipe for this. You will need:

  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 pound uncooked shrimp
  • 1/4 teaspoon salt
  • 3 cloves garlic
  • 2 tablespoons minced fresh parsley
  • cooked pasta
  • 1 tablespoon lemon juice

For the directions on how to prepare and serve this dish, along with all of the other dishes they have, you can visit their website here.

Conclusion

When it comes to the health benefits of garlic, there is a lot that you can receive. To recap, it is very nutritious, can fight against sickness, reduce blood pressure and even contains cancer-fighting properties. To receive these benefit you will need to get garlic into your diet through food or supplementation.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/11697022
https://www.ncbi.nlm.nih.gov/pubmed/22280901
https://www.ncbi.nlm.nih.gov/pubmed/20594781
https://www.nm.org/healthbeat/healthy-tips/nutrition/health-benefits-of-garlic
https://www.epicurious.com/recipes/food/views/roasted-garlic-102291
https://www.tasteofhome.com/recipes/garlic-lemon-shrimp/