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spices | plant-based diet | vegan | health benefits

SUPER HEALTHY SPICES

images of spices | plantbased diet | plantpowerz

spices | plantbased diet | plantpowerz

WHY BOTHER?

Spices add flavour, aroma and they help us stay healthy.

Spices contain powerful antioxidants, anti-inflammatory, and immune boosting properties. Harvard School of Public Health recommends using herbs and spices – a savoury strategy to lower your salt intake – “take the most delicious approach to sodium reduction”. Try adding herbs and spices to your diet and reduce cravings for harmful fats, salts, sugars and artificial flavours and enjoy the aromas, flavours and health benefits.

 FIVE TOP SPICES

image of chilli peppers | plantbased |plantpowerz

chilli peppers | plantbased |plantpowerz

CHILLI: Chili or Chile peppers are technically a fruit but once dried they are considered a spice. Apart from their eye watering flavours, they give a powerful healthy punch. Used in several medicines: wards off infections, and good for diabetes.  Most peppers are extremely high in vitamin C, and high in vitamin A. Excellent for your heart and your mood: believed to release happy endorphins, speed up metabolism, and stimulate circulation. The most common varieties include bell peppers, paprika, jalepenos, cayenne, tabasco, Dutch, Thai, Santa Fe, Rawit, Fresno, and the hottest: Scotch Bonnet and Habanero.

image of cinnamon| plantbased diet|plantpowerz

cinnamon | plantbased diet |plantpowerz

CINNAMON: The bark of the cinnamon tree is precious – high in antioxidants. Good for normalising and lowering blood sugar/glucose levels; may help those with type 2 Diabetes. The anticoagulation properties may clear blood vessels and reduce heart disease. The anti-inflammatory properties may relieve joint pain, eases cold, cough and flu symptoms. Good for dieters or those who want to reduce their sugar intake, as cinnamon may reduce sweet cravings. Use cinnamon in place of sugar adding cinnamon to cooking and baking, top cereals, carrots, pastries, and so on.

image of cloves | plantbased diet |plantpowerz

cloves | plantbased diet |plantpowerz

CLOVES: Used for centuries for their nutritional benefits. The flower buds of the clove tree contain high anti-inflammatory properties (Eugenol); high in calcium copper, iron, potassium, zinc and vitamins A, C and K.  The anti-inflammatory properties may relieve arthritis and rheumatism. The strong antiseptic qualities may reduce bad breath, tooth decay, acne and ulcers.  Cloves help relieve indigestion, gas, bloating, coughs and asthma. Purifies the blood, helps prevent blood clots, improves circulation, and stabilises blood sugar levels. Cloves go particularly well with cooked apples, pears, and rhubarb – add them to your mesh ball (see image below ginger).

image of garlic | plantbased diet |plantpowerz

garlic | plantbased diet |plantpowerz

GARLIC: A supreme health preserving gem. The antibiotic, anti-fungal antiviral and anticoagulation properties are powerful. Used to improve immune system, treat digestion, cystitis, colds and chest infections. Garlic cleanses the blood, which aids circulation, and regulates blood cholesterol levels.Garlic may lower blood pressure, hypertension and stress levels. The anti-coagulation properties may prevent heart disease. The antiviral agent may reduce herpes, and mouth ulcers. The anti-fungal agent may reduce yeast infections.

image of ginger | plantbased diet |plantpowerz

ginger | plantbased diet |plantpowerz

GINGER: High in antioxidants, and inflammatory properties. Well-known for relieving digestive disorders. The health benefits of consuming ginger are many, briefly: relieves and prevents joint pain, prevents colon cancer, contributes to a healthy digestive tract, prevents and treats colds, flu, and motion sickness. Ginger tea is often used to relieve flu symptoms, soothe sore throats, reduce excessive mucus, reduce nausea and settle the stomach.

 

PLEASE READ:  The information provided does not replace medical treatment or advice.  It is advisable to consult with your physician before taking any natural remedy, particularly if you have an existing medical condition or are pregnant or lactating. Some plants and herbal remedies react to prescription drugs. Please note natural remedies and should only be taken with approval from your physician.

 

nuts for calcium iron fiber plantbased vegan vegetarian diet

images of nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

Nuts provide a good source of antioxidants, fibre, vitamins, and minerals.  Great for your heart – may reduce the risk of developing blood clots.  According to the Harvard School of Public Health, eating nuts and beans, in place of red meat or processed meat can lower the risk of heart disease and diabetes. Plant-based, suitable for vegans and vegetarians.   Almond milk or other nut milks are healthy alternates to dairy milk.

To maximise the health benefits, avoid sugar coated, salted or roasted nuts, and eat in moderation. A recent health publication recommends eating 4-5 servings of mixed nuts a week.  One serving is approximately ¼ cup, or 1oz, or 28 grams. Include nuts as part of a varied diet.

CAUTION: a small percent of the population, less than 2%, may be allergic to nuts.

FIVE TOP NUTS

almonds | plantbased diet |plantpowerz

almonds | plantbased diet |plantpowerz

Almonds have the highest levels of fibre and vitamin E. Contains high levels of alpha-linolenic acid (an omega-3 fatty acid) magnesium, phosphorus and zinc, and is a good source of vitamins B1 and B2.  Highly revered in Kashmir, India, believed to enhance the brain.

brazil nuts | plantbased diet | plantpowerz

brazil nuts | plantbased diet | plantpowerz

Brazil nuts are a good source for fibre, magnesium, selenium, calcium, iron, Vitamins E and Vitamins B1, Manganese, Phosphorus and copper; they are particularly high in selenium, an antioxidant, and polyunsaturated fats, particularly Omega-6.

cashew nuts | plantbased diet | plantpowerz

cashew nuts | plantbased diet | plantpowerz

Cashew nuts provide a good source of copper, iron, magnesium, phosphorus, selenium (antioxidant), tryptophan and zinc. High in vitamins B1, B6, iron, magnesium, manganese, phosphorus and zinc.  Benefits blood, bones teeth, digestion and metabolism.

hazelnuts | plantbased diet | plantpowerz

hazelnuts | plantbased diet | plantpowerz

Hazelnuts are a very good source of vitamin E and manganese.  High in fibre, vitamins B1 and B6, calcium, iron, magnesium, potassium phosphorus, zinc and antioxidants

walnuts | plantbased diet | plantpowerz

walnuts | plantbased diet | plantpowerz

High praise for walnuts: one of the highest sources for antioxidants. Walnuts provide unusually high levels of vitamin E and Ellagic acid, a natural phenol antioxidant and anti-inflammatory agent, reducing the risk of premature ageing. Walnuts are the best plant-based sources of omega-3 fatty acids.  Provides a rich source of minerals including calcium, copper, chromium, iron, magnesium, phosphorus, potassium, selenium, zinc, omega-3 and numerous tannins.

PLEASE READ  The information provided does not replace medical treatment or advice.  It is advisable to consult with your physician before taking any natural remedy, particularly if you have an existing medical condition or are pregnant or lactating. Some plants and herbal remedies react to prescription drugs. Please note natural remedies should only be taken with approval from your physician.

 

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