Health Benefits of Strawberries

Here is the season of strawberry, the king of fruits! It is a super food!

Strawberry (genus Fragaria) genus of more than 20 species of flowering plants in the rose (Rosaceae) family.

Strawberries are packed with nutrients. They are excellent source of vitamins: A, C, E, K , niacin B3, pantothenic acid B5, folate B9, pyridoxine B6, and riboflavin B2.  They also contain minerals: potassium, calcium, iron, magnesium, manganese and zinc. They deliver beta- carotene and lutein- zeaxanthin.

As you can see they contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red.

Strawberries enhance cognitive function, memory and may help to prevent Altzheimer’s disease.

The significant amount of polyphenols found in strawberry reduces the risk of cardiovascular disease, lowers blood pressure preventing heart condition. It helps to improve eye health. Strawberries are packed with antioxidant that neutralises free radicals strengthens your immune system’s respond against infections such as the common cold.

Flavonoids in strawberry offer antioxidant and anti-carcinogenic qualities that connected with drastic reduction in metastasis of cancel cells.

Strawberries have anti-inflammatory properties that help alleviate pain associate with arthritis.  

Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Strawberry has low glycemic index and high fibre, which makes it a smart choice of fruit. Leaves can be eaten raw, cooked or used to make tea.

You have to learn that strawberries are a common allergen. If you have allergies to birch pollen you are more likely to develop as a secondary food allergy to strawberries. Most common symptoms are experienced in the mouth and throat tingling, itching, watery eyes and runny nose.

If you are not allergic to strawberry it will make a valuable contribution to a healthy balanced diet.

Pumpkin is a Super food

Cucurbita pepo, the pumpkin, is a cultivar of a squash plant.

Pumpkin is one of the most nutritious fruits loaded with antioxidants, vitamins and minerals. Pumpkin is a super food, which contains high level of potassium, calcium, iron, magnesium, vitamin A, C and B6. Its low calorie content helps in weigh control, preventing   obesity and diabetes 2.  Its beta-carotene substance, an antioxidant, provides fight against certain types of cancer, prevents heart disease and asthma. Fibre, potassium and vitamin C content in pumpkin support healthy heart and help in lowering blood pressure.

Pumpkin is gluten free fruit. You can use pumpkin and pumpkin seeds in wide range of dishes: soups, salads, bread and desserts. When you prepare your food do not use extra sugar, the pumpkin is sweet enough.

Delicious and quick autumn dish, does not require cooking experience:

Roasted pumpkin, apple, carrot, red onion and parsnip.

Health Benefits of Fennel

Fennel, Foeniculum vulgare, is a flowering plant in the carrot family.  

It is an aromatic herb that has been widely used as a spice and a medicine. It also provides good dietary fibres for your dishes.

Fennel is an excellent source of the following vitamins: vitamin C, vitamin A, vitamin E, thiamin, riboflavin, niacin, pyridoxine, folate, pantothenic acid and vitamin K.

It contains minerals and trace minerals such as; calcium, iron, magnesium, potassium, molybdenum, phosphorous, manganese, zinc, nickel, lead, copper, cobalt, aluminium and barium. Fennel holds essential amino-acids: leucine, tryptophan and phenylalaninen.

This herb is a rich source of antioxidants; flavonoid and phenolic compounds. They can help protect cells against damage from free radicals and folate might help prevent cancer cells from forming. 

Fennel improves the immune response to infections, reduces chronic inflammation.

Dietary nitrates present in fennel help lower blood pressure and protect the heart.

Fennel seed oil treats a variety of gut and digestive problems, including stomach aches, flatulence, diarrhea, and constipation.

Oestrogen occurs naturally in fennel. It plays a central role in regulating the female reproductive cycle, and it can also determine fertility.

Fennel has an anti- microbial effect protects against bacteria and viruses.

Fennel oil also reduces blood sugar level and protects against liver damage.

You should consider adding fennel regularly to your daily diet.

Recommendation for the Last Day of Winter

Tomorrow spring will start officially.  In this part of Middle- Europe the weather  has  turned wintery; it is cold and snowing all day.  Superfoods are loaded with nutrients, antioxidants, and immune-boosting powers that your body needs to power itself through cold weather.

Adding a little dark chocolate to your diet is a great health booster. The sweet contains flavonoids, a type of antioxidant that helps to fight against cancer and cardiovascular disease. The thermogenic property of ginger in your ginger tea keeps you warm. Hot soups containing pumpkin or sweet potatoes or squash seasoned with hot chilli heat you up when things get cold. These vegetables contain beta-carotene, an antioxidant, vitamin A, vitamin C and potassium. Chilli pepper in your soup holds a compound called capsaicin, which gives to it a spicy kick. It also boosts metabolism and fights the build up of fat.

Eating Brussels sprouts may just help you fight a cold. In addition to being packed with fibre, cancer-fighting phytonutrients and they are also high in vitamin C. Roasted apples with walnuts and cinnamon is good healthy snack any time of year, that provides fibre, antioxidant, vitamin C, water and omega 3 fatty acids.

Winter Comfort foods

Soups 2

Tomato soup

Nutritional value of tomato:

Tomatoes contain dietary fibre, vitamin A in form of beta-carotene, vitamin E, vitamin C, vitamin B6, niacin, folate, biotin and the following minerals copper, potassium and manganese. Provides essential antioxidants.

They are good for you heart, skin, hair, eyes and kidneys.

Ingredients:

cubed tomatoes	5
shallot	1
cloves of garlic	4
chopped red pepper	1
peeled and cubed potatoes	2
water	500ml
rosemary  leaves	6
basil leaves	7-8
salt	Up to your taste
pepper	Up to your taste
butter	1tsp
olive oil	1tsp

Melt the butter in a medium size pan add the shallot, garlic and chopped pepper stir them in. 

Mix the potatoes and the tomatoes in and salt the mixture.

Add the water and cook it for 10 minutes

Blend the soup with fresh rosemary and basil leaves.

Stir the olive oil into the creamy soup.