Health Benefits of Quail eggs

Ms H

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.

Health Benefits of Beetroot

Ms H

Beta vulgaris, beetroot is source of many raw or cooked healthy dishes, food colouring and medicinal plant. Swiss chard is another member of the beta genus grown for its edible leaves. In the Middle Ages it was used as a treatment for different illnesses and it was recommended to take it with garlic to nullify the effect of garlic- breath.

Nutritional value of beetroot:

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.

Fat is an essential part of our diet and nutrition

by Ms H 

·       Fat is a concentrated source of energy –

·       Fat enables our bodies to process vitamins A, D, E and K

·       Like amino acids in protein, fat contains essential fatty acids (EFA’s). 

·        Fat provides a cushion to help protect our vital organs and provides heat insulation.

·       Some fatty acids – like omega 3 – may provide other health benefits such as flattering the reasoning processes of the brain.

The unsaturated fats, coming from vegetable sources, are better than saturated fats, coming from animal sources.  Due to their shape saturated fat molecules clump together easily; unsaturated fat molecules cannot clump together so easily.  Saturated fat is therefore more likely to stick to the sides of arteries and allow other saturated fat molecules to build up.

Hydrogenated fat is vegetable fat, (margarine). Hydrogenated unsaturated fat or trans-fat increases the risk of coronary heart disease by raising levels of LDL cholesterol and lowering levels of "good" HDL cholesterol in the blood.  This is the most important fat to avoid.

If you are overweight then you should attempt to reduce your total fat intake – try to replace fatty foods with fresh fruit, nuts and vegetables.  Increase your consumption of oily fish; salmon, trout, tuna, mackerel, nuts and seeds – omega 3 fats are known to provide many health benefits.

The extra virgin olive oil is good for salad dressings, and for frying and cooking the coconut oil is the best.

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