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ANTI-INFLAMMATORY BLUEBERRY SMOOTHIE
Satisfy your cravings for something sweet and fight inflammation with this delicious and easy-to-make anti-inflammatory blueberry smoothie recipe! Filled with antioxidant-rich blueberries, spinach, and other nutritious ingredients, this smoothie is the perfect addition to any breakfast or afternoon snack. Enjoy the zesty flavors of this healthy treat!
This smoothie is not only delicious but also packed with nutrients that work to reduce inflammation. Blueberries are an excellent source of antioxidants and phytonutrients like anthocyanin, which have been shown to be beneficial for reducing inflammation. Spinach is a great source of vitamin K and magnesium, both powerful compounds in reducing inflammation. The almond milk, banana, and honey add a creamy texture and sweetness to this smoothie.
The key to this anti-inflammatory smoothie is in the preparation – using frozen blueberries makes it thick and creamy while also ensuring that all nutrients are preserved. Start by adding a cup of almond milk to your blender followed by one banana, a handful of spinach, 1/2 cup of frozen blueberries, and a drizzle of honey. Blend until smooth and enjoy your inflammation-fighting smoothie!
For an extra energy boost, you can add protein powder or chia seeds. Adding these ingredients can also help to keep you full for longer throughout the day. If you’re looking for something a bit sweeter, try adding a few drops of vanilla extract or cinnamon.
Be sure to drink your smoothie immediately after making it to ensure that you reap the full benefits of its anti-inflammatory ingredients. Enjoy!
<table> <thead> <tr> <th>Substance</th> <th>Amount</th> <th>% Daily Value (%DV)</th> </tr> </thead> <tbody> <tr> <td>Water</td> <td>86.6 grams</td> <td>19%</td> </tr> <tr> <td>Calories</td> <td>52</td> <td>2%</td> </tr> <tr> <td>Total Fat</td> <td>0.2 grams</td> <td>0%</td> </tr> <tr> <td>Saturated Fat</td> <td>0 grams</td> <td>0%</td> </tr> <tr> <td>Trans Fat</td> <td>0 grams</td> <td>0%</td> </tr> <tr> <td>Cholesterol</td> <td>0 milligrams</td> <td>0%</td> </tr> <tr> <td>Sodium</td> <td>2 milligrams</td> <td>0%</td> </tr> <tr> <td>Potassium</td> <td>195 milligrams</td> <td>6%</td> </tr> <tr> <td>Total Carbohydrate</td> <td>13.8 grams</td> <td>5%</td> </tr> <tr> <td>Dietary Fiber</td> <td>4.4 grams</td> <td>18%</td> </tr> <tr> <td>Sugars</td> <td>9.5 grams</td> <td>13%</td> </tr> <tr> <td>Protein</td> <td>0.3 grams</td> <td>1%</td> </tr> <tr> <td>Vitamin C</td> <td>10 milligrams</td> <td>17%</td> </tr> <tr> <td>Calcium</td> <td>6 milligrams</td> <td>1%</td> </tr> <tr> <td>Iron</td> <td>0.1 milligrams</td> <td>1%</td> </tr> <tr> <td>Vitamin A</td> <td>54 IU</td> <td>1%</td> </tr> <tr> <td>Thiamin</td> <td>0.02 milligrams</td> <td>1%</td> </tr> <tr> <td>Riboflavin</td> <td>0.03 milligrams</td> <td>1%</td> </tr> <tr> <td>Niacin</td> <td>0.08 milligrams</td> <td>1%</td> </tr> <tr> <td>Vitamin B6</td> <td>0.02 milligrams</td> <td>1%</td> </tr> <tr> <td>Folate</td> <td>2.2 micrograms</td> <td>1%</td> </tr> <tr> <td>Vitamin B12</td> <td>0.02 micrograms</td> <td>1%</td> </tr> <tr> <td
Magnesium Health Benefits
Did you know that magnesium is one of the most important minerals for our health? In fact, it’s involved in more than 300 biochemical processes in our bodies! Here are some of the key benefits of magnesium:
– Magnesium helps to reduce inflammation throughout the body.
– It’s essential for energy production and carbohydrate metabolism.
– Magnesium is necessary for protein and nucleic acid synthesis.
– It plays a role in ion transport and calcium channel function.
– Magnesium deficiency can lead to degenerative diseases
Magnesium, which is the second most abundant cation found inside of cells, is essential for a wide variety of cellular and metabolic processes, such as the production of energy, carbohydrates, and lipids metabolism, the synthesis of proteins and nucleic acids; the operation of ionic pumps; and the functioning of calcium channels.
Diseases associated with magnesium deficiency
Low magnesium intake is related to systemic inflammation, which is one of the common mechanisms underlying the development of type 2 diabetes, hypertension, and heart disease.
A magnesium deficit that was artificially created in mouse models resulted in the promotion of an inflammatory response. This response was characterized by an increase in plasma interleukin 6 (IL-6), fibrinogen, and a decrease in plasma albumin.
In humans, having low amounts of magnesium in the serum has been linked to having high levels of the C-reactive protein (CRP).
The following are some of the early warning indicators of magnesium deficiency:
- Loss of appetite.
- Nausea.
- Vomiting.
- Fatigue.
- Weakness.
As magnesium insufficiency becomes more severe, more symptoms may begin to appear, including the following:
- Numbness.
- Tingling.
- Muscle contractions and cramps.
- Seizures.
- Personality changes.
- Abnormal heart rhythms.
- Coronary spasms.
Foods rich In Magnesium
Seeds and nut products
1 ounce of roasted almonds has 80 milligrams of magnesium, which is 20% of the daily value advised for healthy adults.
Cashews, when roasted, provide 72 milligrams of magnesium per ounce, which is 18% of the recommended daily requirement.
1 tablespoon of whole flaxseed has 40 milligrams of magnesium, which is equal to 10% of the recommended daily allowance.
1 ounce of dry-roasted peanuts contains 49 milligrammes of magnesium, which is equal to 12% of the recommended daily allowance.
1 ounce of roasted, de-hulled pumpkin seeds has the same amount of magnesium as 37 percent of the recommended daily allowance.
Legumes
Boiled black beans contain 60 milligrams of magnesium, which is equivalent to 15% of the recommended daily allowance.
1/2 cup of cooked and prepared edamame has 50 milligrams of magnesium, which is equal to 12% of the recommended daily requirement.
Lima beans, once cooked, contain 40 milligrams of magnesium, which is equal to 10% of the recommended daily allowance.
Whole grains
When quinoa is cooked, there are 60 milligrams of magnesium in a half-cup serving, which is equivalent to 15 percent of the recommended daily allowance.
Dairy products
One cup of nonfat milk contains 24–27 mg of magnesium (7% of the recommended daily allowance).
Plain low-fat yoghurt has 42 milligrams of magnesium per eight ounce serving, which is equivalent to ten percent of the recommended daily allowance.
Greens
When spinach is cooked, it contains 78 milligrammes of magnesium, which is 19% of the recommended daily allowance.
Chocolate
1 ounce of dark chocolate (with 70–85% cocoa) has 64 milligrammes of magnesium, which is equal to 16% of the recommended daily allowance.
Water
“Tap, mineral, and bottled waters can all be magnesium sources; however, it is difficult to determine how much magnesium they contain because it depends on the water source,”
Therefore, if you consume the necessary amount of water each day, which is two litres, then that might be up to 240 milligrammes of magnesium.
The recommended daily intake of fruits and vegetables is five handfuls of each.
At least three servings of whole grains should be consumed daily.
1 ounce (or a quarter cup) of nuts and seeds should be consumed each day.
One serving of legumes should be consumed on most days of the week.
Risks Associated with Magnesium Supplementation
If you have any significant health problems, you should speak with your doctor before taking magnesium supplements since they can interact with some medications. Otherwise, generally speaking, magnesium supplements are safe for most people when taken as directed.
However, it’s possible to take too much magnesium, which can lead to unpleasant side effects such as cramps, diarrhoea, and nausea.
If you have any concerns about taking magnesium supplements, talk to your doctor or pharmacist for more information.
Conclusion
Magnesium is an important mineral that plays a role in many different bodily functions. If you don’t think you’re getting enough magnesium through diet alone, you may want to consider taking a supplement.
However, speak with your doctor first if you have any significant health problems since magnesium can interact with some medications. Generally speaking, magnesium supplements are safe when taken as directed but it’s possible to take too much which can cause side effects like cramps or diarrhoea.
When it comes to getting your daily dose of magnesium, food sources are always best but supplements can be beneficial if necessary.
CD16+
Acute Phase Reactants
The Many Health Benefits of Apples
You probably already know that apples are good for you. But did you know just how good they are? Thanks to the presence of plant chemicals called flavonoids, as well as a type of fiber known as pectin, apples pack a serious nutritional punch. In fact, there are many different apple health benefits that you may not be aware of. Read on to learn more.
The Potent Power of Pectin and Flavonoids
One of the things that makes apples so good for you is the presence of pectin, a type of soluble fiber that breaks down in your gut. Pectin can help to slow digestion, which can in turn help you to feel fuller after eating and prevent overeating. Additionally, pectin has been shown to help control symptoms related to acid reflux and can also lessen the effects of diarrhea and constipation. Soluble fiber like pectin is also effective at lowering cholesterol levels.
But that’s not all apples can do for you. The plant chemicals present in apples (known as flavonoids) have also been shown to protect against blood vessel and heart damage. Some studies even suggest that they might protect your cells’ DNA from oxidative damage, which is one of the things that can lead to cancer.
Nature’s Miracle Fruit?
It’s pretty amazing what apples can do for your health, isn’t it? Next time you’re looking for a healthy snack option, reach for an apple instead of a bag of chips or a candy bar. Your body will thank you.
Nutrients
Apples are lower in sodium, fat, and cholesterol than other fruits. Apples are an excellent source of fiber and vitamin C, but they do not provide any protein to the diet.
Approximately, one medium apple has:
100 calories
25 g of carbohydrates
4 g of fibre
19 g of sugar
A wide range of highly effective antioxidants
Banana & Avocado Zing Soothie
Tropical Lycopene Delight
The benefits of juicing
Juicing is becoming more and more popular as people learn about the amazing health benefits it provides. Juicing is a great way to get the nutrients your body needs without having to eat a full meal. It also helps with weight loss goals and boosts your immune system, among many other disease fighting perks!
There are many benefits of juicing. Juicing allows you to consume a large number of nutrients in a short period of time. This is because juicing breaks down the plant cell walls, which makes the nutrients more available to your body.
These nutrients are essential for optimal health, and juicing is a quick and easy way to get them all in one go!
Weight loss
Juicing can help with weight loss goals in a few ways. First, juicing allows you to consume all the nutrients your body needs without the added calories or fat. Additionally, juicing helps you feel fuller for longer, which means you’re less likely to snack on unhealthy foods.
Finally, juicing gives your metabolism a boost, helping you burn more calories throughout the day.
Juicing can boost your immune system.
The antioxidants in fruits and vegetables can help scavenge harmful toxins and byproducts that can damage cells. This helps keep your immune system strong and functioning properly.
There are many different juices that you can drink for specific health purposes. For example, if you’re looking to lose weight, you can drink a juice made with cucumbers, celery, and grapefruit. This juice is low in calories and high in nutrients, which makes it the perfect drink for people who are trying to lose weight.
If you’re looking to boost your immune system, you can drink a juice made with orange, lemon, and ginger. This juice is packed with antioxidants and Vitamin C, which can help keep your immune system functioning properly.
Detox
Detoxing is a great way to rid your body of toxins, and juicing is a perfect way to do a detox. There are many different detox juices that you can make, all of which are packed with nutrients and antioxidants. Here are a few of our favorite detox juices:
The Green Detox Juice: This juice is packed with nutrients and antioxidants, making it the perfect drink for detoxing. It’s made with kale, cucumber, celery, apple, and lemon, and it’s low in calories and high in fiber.
The Carrot Orange Detox Juice: This juice is made with carrots, oranges, apples, ginger, and turmeric. It’s high in Vitamin C, beta-carotene, and antioxidants, making it the perfect drink for detoxing. It’s also high in fiber, which makes it a great choice for people who are trying to lose weight.
Conclusion
Juicing is a great way to get the nutrients your body needs. It’s also a great way to lose weight or boost your immune system. There are many different juices that you can drink for specific health purposes, all of which are packed with nutrients and antioxidants. Detoxing is a great way to rid your body of toxins, and juicing is a perfect way to do a detox.