Health Benefits of Mulberry

Mulberry belongs to a genus of flowering plants in the family Moreae. Its scientific name is Morus. Their black, red or white fruits and leaves are health benefit.

Mulberries are rich in the following vitamins: vitamin C, vitamin K, vitamin E, vitamin B2 and B3, flavonoids, phenols and great numbers of powerful antioxidants like anthocyanins, cyaniding, rutin, chlorogenicerry acid and myricetin they protect against cancer. They also contain essential minerals: iron, potassium, sodium, magnesium and zinc. The amounts of plant compounds depend on the variety. Deep-coloured and mature mulberries are richer in plant compounds and have a higher antioxidant capacity than colourless and immature berries.

Mulberries are effective in lowering cholesterol level by inhibiting oxidation level of LDL and further they provide beneficial effect against heat disease. They also lower blood pressure. Their Rutin content may help protect against cancer, diabetes and heart disease.  Mulberry fruits and leaves are also excellent anti-inflammatories. Recently discovered their supportive effect on Parkinson and Altzheimer’s diseases.

Consumption of these fruits and leaves will broaden your diet. You can eat the dried fruits or drink fruit and leaf tea.

Wellbeing Welfares of Beetroots

Beta vulgaris, beetroot is source of many raw or cooked healthy dishes, food colouring and medicinal plant.

Nutritional value of beetroot:

Beetroot is an important phytonutrient it should play an essential role in your daily diet.

Purple vegetables and fruits contain disease-fighting phytochemicals, including anthocyanins and phenolics. Anthocyanins, which are powerful antioxidants help reduce the risk of diseases including cancer, heart disease, and Alzheimer's, and may even slow down the aging process.

The beetroot contains small amount of calories and fat but high level of fibre, vitamins, minerals and antioxidants.

Minerals: sodium, potassium, calcium, zinc, iron, magnesium, manganese and copper.  

It also contains inorganic nitrates.

Vitamins: vitamin C a powerful antioxidant, vitamin A, carotenoids, flavonoids, vitamin B-s; folates, niacin, pantothenic acid and pyridoxine,

Phytonutrients: carotene-b and betaine and glycine.

Health benefits:

·      Beetroot can reduce blood pressure further reduces the risk of heart disease due to the increased level of nitric oxide which relaxes the blood vessels.

·      It has anti-cancel properties

·       Beetroot helps to fight inflammation

·       The betalin pigments content supports your body detoxification process.

·      It also improves your energy level.

Before serving beetroots, wash them under running water and scrub them thoroughly with a brush to remove any dirt or fungicide residues. Peel them and cut away their greens. The grated raw beetroots are healthy ingredients in a fresh salad.

Beetroot soup for 2

4 cooked beetroot

2 cm length of ginger cooked with beetroots

1 tsp of ground cumin

500 ml of water 

½ freshly squeezed lemon juice

1tbsp olive oil 

salt & pepper  up to your taste

homogenise them in a smoothie maker

Health Benefits of Quail eggs

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Quail eggs are the eggs laid by various mid-sized species of quail, which are in the order Galliformes. (heavy-bodied ground-feeding birds)

Nutritional value of quail eggs: they contain high level of protein and cholesterol mostly HDL (good), moderate amount of saturated fat 3.6g/100g, minerals: potassium, sodium, calcium, iron and magnesium and vitamins: vitamin A, vitamin D, vitamin B12 and vitamin B6.

They have a higher yolk-to-white ratio than normal eggs, which can make them potentially dangerous for people with elevated cholesterol, but generally, quail eggs are considered very healthy.

·      Improve Vision:

They contain high level of vitamin A, which helps to protect our eye health and as an antioxidant can prevent the development of cataracts.

·      Encourage growth/repair:

They provide solid boost of proteins to the diet.

·      Reduce blood pressure:

They contain more potassium than the normal chicken eggs, which has its blood pressure-reducing ability.

·      Balance cholesterol:

The fatty acids, HDL (good cholesterol) makes up more than 60% of the fat, found in quail eggs are beneficial to heart. However, for people with pre-existing cholesterol problems, adding large quantities of these eggs to your diet might not be the best choice.

·      Increase metabolism:

The range of vitamin B- s boost metabolic activities.

·      Increase energy levels:

This high-protein, nutrient-dense breakfast surges energy and mood.

·      Prevent chronic disease:

Quail eggs possess significant level of vitamin A, which has its antioxidant effect neutralising free radicals.

·      Ease allergies:

If you are suffering from inflammation or other symptoms of allergic reactions, quail eggs can get your body back to normal.

·      Cleanse the body:

Quail eggs in your diet can help eliminate toxins from blood stream and in addition to it can reduce the size of bladder and kidney stones.

Do not forget that the quail eggs contain moderate amount of saturated fat, so any consumption should be made in moderation.

Mediterranean Diet

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

This diet is rich in monounsaturated fat and fibre.

The moderate consumption of red wine contributes to good health because it contains antioxidant.

 Although a big group of these foods contain high level of salt (links to high blood pressure) the diet has beneficial health effect, which is reflected by the high life expectancy in these countries.

Addition to the diet the life style; culture and physical activity, labour is very important.

The Mediterranean diet appears to be better than low –fat diet, it decreases the risk of cardiovascular disease by 30% more, lowers the cholesterol level and blood pressure.

Compare your diet to the Mediterranean diet:

Content of Mediterranean diet	Your  diet
Olive oil Seeds Nuts Legumes Fruits Vegetables Fish Cheese Wine Meat Meat products

How you  should improve your  diet eating more: