Not only fish: the 5 plant sources of Omega 3

Omega 3, that we often hear mention on television as particularly important component of our diet, are, together with their antagonists, the Omega 6 essential fatty acids. Are termed "essential" because our body can not synthesize them, but it needs to be introduced with the food.

Omega 3 are indispensable for the proper functioning of the organism, and in particular for the protection of the circulatory system and for the prevention of cardiovascular diseases. For this reason, and to avoid nutritional deficiencies, the daily intake of Omega 3 fatty acids, properly balanced with Omega 6, it is essential for any type of diet. In this regard, we must remember that our daily intake of Omega 3 is, on average, about 3 grams.

Omega 3 is found primarily in certain types of fish, such as salmon, mackerel, swordfish, anchovies and trout. For this reason, a well-balanced healthy diet and should include two or three servings of fish a week. So far, so good. But who does not eat fish, such as vegetarians and vegans? There are alternative foods to take Omega 3 and get a proper nutritional intake, keeping in line with its principles and their food choices?

To answer these questions, we have collected some more news about the plant sources of Omega 3, which are:

1. Seed and linseed oil

Linseed oil is by far the richest plant source of Omega 3 and more useful to maintain a balanced diet even excluding animal-derived foods. You must in fact bear in mind that all other plant foods which meet in the course of the article contain Omega 3 in an amount much less concentrated than linseed oil, and often accompanied by large amounts of Omega 6, with the consequence of unbalance the relationship between the two categories of fatty acids. According to the table published by the Scientific Society of Vegetarian Nutrition, one tablespoon of flaxseed oil (corresponding to 15 ml) provides about 6.6 grams of Omega 3, and 30 grams of ground flaxseed will provide about 3.2. It is important to know that the linseed oil is a particularly delicate food: it must not be exposed to light and to direct heat and, consequently, can not be employed for cooking. Can instead be used as a dressing for vegetables, legumes and sauces, or as a simple dietary supplement. The flax seeds instead, which must be strictly ground to be absorbed by the body, are well placed to make the most complete and tasty your dishes, cereals, salads, soups.

2. Nuts and grains

Immediately after the seeds and linseed oil, are nuts. Approximately 30 grams of walnuts to provide our organism almost 2 grams of alpha-linolenic acid (one of the fatty acids of the Omega group 3). Among cereals, instead, the amount of Omega 3 are much less relevant: for example, 30 grams of oat germ or germ granoOmega 3 contribute to our daily intake of alpha-linolenic acid, respectively, with 0.2 and 0 , 1 g. Too little to become the basis of a balanced diet. Finally, returning to the nuts, the small amounts of it are also found in nuts and almonds.

3. Green leafy vegetables

Spinach, broccoli, lettuce and kale, as well as being important sources of vitamins and minerals, they also contain a small percentage of Omega 3. 230 grams of raw vegetables provide, in fact, about 0.1 grams of alpha-linolenic acid: an amount that, by itself, would not be sufficient to meet our daily needs, but vegetables that helps to make the indispensable complement to our power.

4. Legumes

Even beans, peas, lentils, chickpeas and, above all, soy and dairy products (like milk and tofu) contain small amounts of Omega 3: 200 grams of cooked soybeans provide about 1 gram of alpha-linolenic acid, while a cup of soy milk, 240 ml, or disclose about 0.4 grams.

5. Algae and algal oil

Traditional food and very popular in Japan and other eastern countries, the algae are now entered the market in the West as alternative food and the many nutritional virtues. Among these, there is also a wealth of Omega 3, which varies depending on the type of seaweed. The algae, in fact, as we have seen, are not all the same: they can be marine or freshwater and more or less rich in fiber, vitamins, carbohydrates or amino acids. In some cases, are also valid substitutes of meat. They can be consumed either in leaves or in the form of tablets and algal oil as dietary supplements, and you can buy in health food stores, natural food stores and some specialized web sites (such as Algheria.it).

Finally, please note that the assimilation of Omega 3 is favored by the reduction of the consumption of oils rich in omega 6, such as the oil of seeds of maize or that of sunflower seeds, which should be replaced as much as possible with oil of oil.

Whether you are vegetarian or vegan, in fact, careful and proper organization of your diet and regular consumption of foods naturally rich in Omega 3 (especially, as we have seen, linseed oil, flaxseed and walnuts) can guarantee supply healthy balanced diet. Anyway, if you have any questions or concerns about your diet, the best thing to do is consult a nutritionist.

10 plant sources of calcium

We are all aware of the fact that for the proper functioning of our body and to keep our bones strong and our teeth need to be introduced in the diet adequate amounts of calcium.

While commonly, the calcium intake was associated with intake of milk and dairy products, today we are seeing a turnaround in relation to this question, by those who support such as calcium from milk and dairy products is not easily absorbed by the human body and that the digestion of these foods requires in turn a subtraction of calcium and other alkaline minerals from our bones, due to an excessive acidification caused by the same organism.

The cases of osteoporosis would be much more numerous in those people taking large amounts of calcium from dairy products, precisely because of the above-mentioned phenomenon, as demonstrated by a larger study on the subject, published in 1983 in the pages of the American Journal of Clinical Nutrition. Fortunately, milk and dairy products are not the only sources from which to draw football. Indeed different plant foods rich in this mineral, which especially those who have decided to exclude dairy products from the diet, or to reduce their intake, they should refer. As indicated by the Scientific Society of Vegetarian Nutrition, the daily intake of calcium for adult individuals aged 19 to 50 years is usually estimated to be about 1000 mg per day, which become 1200 mg from 51 years onwards.

We present a list of herbal alternatives to dairy products in the recruitment of this precious mineral.

1) Sesame Seeds

Sesame seeds are among the most plant-based foods rich in calcium. A portion of 100 grams of raw sesame seeds indeed contain 1000 milligrams of calcium. The cream of sesame or sesame butter, also called Thain, can store up to 400 mg of calcium per serving of 100 grams.

2) Chia Seeds

The Chia seed (Salvia hispanica) are rich in calcium as well as omega-3 and omega-6. A portion of 100 grams of chia seeds can contain more than 600 milligrams of calcium.

3) Green cabbage and spinach

Spinach and kale are among the green leafy vegetables that have the highest content of calcium. A portion of 100 grams of spinach contains 56 mg of calcium. A portion of 100 grams of kale contains 139 mg of calcium.

4) Linseed

The flax seeds have a high content of calcium that is of essential fatty acids omega-3. For respect of the calcium, a portion of 100 grams of linseed it contains 256 mg. With regard to omega-3, they shall contain 17 grams each 100gr. Flax seeds can be eaten raw, above ground, or once sprouted.

5) Quinoa

Quinoa is a herbaceous plant of Andean origin particularly rich in calcium. A portion of 100 grams of cooked quinoa grains may contain between 60 and 100 mg of calcium. The quinoa also presents a high content of potassium, zinc and proteins.

6) Molasses

The molasses is a liquid that is obtained during the working process of the extracted sugar from cane or beet. From the initial processing is achieved molasses clear from the second dark molasses. The latter presents a very high calcium content: up to 172 mg per tablespoon.

7) Oranges

A glass of fresh orange juice and freshly squeezed can offer a calcium intake of about 70 milligrams. The high content of vitamin C in oranges may help the body in the absorption of both calcium and iron, another essential mineral for its operation.

8) Legumes
Other plant source of calcium are legumes, which should be consumed also because of their intake of protein and iron. White beans contain about 170 mg of calcium per 100 grams, lentils contain about 50 mg per 100 grams, while the beans contain about 70 mg per serving (100 g).


9) Broccoli

Broccoli contains about 47 mg of calcium per serving: 100 gr. They also contain vitamin A, vitamin K, fiber, beneficial for the intestines and vitamin C, which help to facilitate the absorption of calcium by the body.

10) almonds and dried figs

Even dried fruit or dried has a calcium content certainly not negligible. We refer particularly almonds, which contain as many as 266 mg per 100 g, and dried figs. Consume five daily provides a daily intake of 135 mg of calcium.

Pumpkin seeds: 10 properties' beneficial

Pumpkin seeds, despite their small size, they can be considered as a food rich in beneficial properties and as a healthy ingredient to replace the classic snacks.

Pumpkin seeds are beneficial for the heart, help us to guarantee us a good night's sleep and a good general health. They can be eaten raw or roasted in the oven at a temperature not too high for 15-20 minutes. Also excellent hot and can be seasoned with a pinch of sea salt. They can be bought already roasted, choosing preferably organic, natural food stores.

Here are their top 10 beneficial properties.

1) Good rest
Pumpkin seeds have a high content of tryptophan, an amino acid precursor of serotonin, which helps to ensure not only live our days full of good humor, but also to help you to enjoy a good rest at night, so to recover all the energy you need for the commitments of the next day.

2) Heart and relax
Among the components of nutrients present in pumpkin seeds is magnesium, an element that helps to give the body a feeling of relaxation. The magnesium is in fact considered as a substance naturally soothing and relaxing, besides being considered beneficial for the correct heart activity.

3) Balance
Pumpkin seeds are content to be reckoned with highly digestible proteins that help to maintain regular levels of blood sugar when they are consumed during the day as a snack. Keep sugar levels stable can be crucial when trying to lose weight. That's why pumpkin seeds are often also recommended to those who follow a strict diet.

4) Omega3
Pumpkin seeds contain essential fatty acids omega 3, a factor that makes them a valuable plant source of these elements. Their presence remains in a food extract from them in cold oil of pumpkin seeds. It may be of help in the treatment of patients with benign prostatic hypertrophy, as suggested by a scientific study published in 2009.

5) Zinc
The zinc content of pumpkin seeds makes them a suitable food to be consumed by the male population, as such mineral is considered able to perform a protective action against the prostate. The intake of foods containing zinc is also recommended for pregnant women and those who want to control cholesterol levels.

6) Iron
Pumpkin seeds, along with legumes such as lentils, beans and chickpeas, can be considered as a vegetarian source of iron. Take them as a snack can help to combat energy losses along the course of the day. The toasted pumpkin seeds can replace in any way the classic healthy snacks purchased at the supermarket.

7) Anti-inflammatory Properties
Pumpkin seeds are considered to be a real natural anti-inflammatory, power almost medicinal. Their intake can therefore help to reduce the inflammation in the body. In some cases they can help fight irritation and swelling without the typical side effects of medicines.

8) Phytosterols
They are in third place in the ranking of seeds and nuts to higher content of phytosterols. Are in fact exceeded by sunflower seeds and pistachios, but they remain a source to be reckoned with. This makes them able to lower cholesterol levels in the blood.

9) Wellness intestinal
Pumpkin seeds contain some of that plant fibers to be included in our diet so that our intestines can work on a regular basis. Their assumption is therefore particularly suited to those who have problems from this point of view and who want to find their own balance.

10) Adjusting the pH
Pumpkin seeds help to alkalize the body's pH. Excessive acidity caused from taking certain foods (such as meat, sugar and confectionery, flour 00 and derivatives) has been related to the occurrence of inflammatory and painful conditions. Other alkalizing foods are vegetables, with particular reference to those that can be eaten raw.

Natural pesticides and do-it-yourself to annihilate the unwelcome guests in your garden

On issues concerning the universe, until now garden was a good teacher. Revealed to you on how we can make vertical, dictated the Decalogue to make it perfectly biological and informed on how to make a small space in the guide for cultivating the garden on the balcony. This time, however, advise you of technical service: home-made, effective and - as usual - in the perfect environment.

We have rotten tomatoes? Perfect, do not discard. Water mix them up to create a sort of liquid solution and after which sprinkle on your plants. According to a theme of researchers from the University of North Carolina would seem that a derivative of the tomato genetic cause a characteristic odor intolerable for many types of parasites. You just have to try!

Another great natural pesticide from garlic is represented. Just take 3/4 cloves of minced garlic and add them to a couple of teaspoons of mineral oil. Once this is done, let it sit overnight and the composition of which must be removed after the pieces of garlic oil. At this point, adding a glass of water and a teaspoon of biodegradable soap will get a lethal mixture for insects. The compounds of garlic (ie the diallyl disulfide and diallyl trisulfide), in fact, are irritating and fatal for most of the parasites. The only precaution: Do not place this "magic ointment" during the hottest hours or days during the so-called sun splitting the stones. The oil may burn and ruin the plant.

Mixing, however, two teaspoons of pepper, a few drops of dish detergent biodegradable and half a glass of water, you have an excellent remedy for mites. This spray works because the "heat" of chili peppers is irritating to many more insects than it is for us!

Even a soap - bio "only" without mixing with other ingredients may be noted a good solution for killing aphids, thrips and mites.



If you have trouble with snails instead you should get them to drink. You will not believe but are greedy for beer. Depositing on the floor of a flat plate (also a box is fine, those usually used for tuna) will attract the slugs that take away from the leaves and eventually drowned hops. Hops, strange but true, powerfully attracts snails. We recommend, however, to fix the container about one centimeter below the ground level, so that the shellfish leaning may end up in it. Put it at the same ground level would mean having offered a round of beer at the nice horned animal that drank, I can then go back to finish the happy hour on your plant!

If you do not have beer at home, we suggest also a non-alcoholic solution. Same procedure, but with lemon juice, oranges and grapefruits. Less effective, but still a viable alternative waiting in the purchase of a good malt liquid cash!

Problems with the wasp? Not the scooter, the insect! We recommend that you create traps with bottles. Take a series of bottles, open and with two fingers of the bottom of a sweetish any drink. The insect is attracted to it and we end up in, this is done you just need to check and riattappare the bottle.

A solution in the full respect of nature is to populate your garden with scissors. Yes, that's them nice (but not too much) insects that are usually found in the paper. They revel in the killing of several species of insects, and also do not eat at all plants.

There are, however, 4 tablespoons Tabasco sauce, a quarter of a teaspoon of water and biological washing powder to make your plants less tasty to many birds and mammals. This "cocktail" contains a substance - capsaicin - able to remove many warm-blooded animals.

If, instead, your plants were attacked by some kind of fungus. Sprinkle over the board and milk. It 'an excellent fungicide and prevents the growth of iodine.

Mold problems? A nice splash of soda, and the problem is solved. Baking soda destroys fungal spores, preventing them from germinating.

But when to go boredom are the continual unwanted weeds growing in your garden, use vinegar. The problem is that the vinegar kills all kinds of plants! For this reason, we recommend using a brush and wipe only on those weeds.

Simple remedy but equally functional, always refers to the problem of weeds is boiling water. Carefully pour the cracks in the wall or wherever there grow, troncherete the bud any kind of growth.

As you have seen just a few ingredients and a bit of good will to ensure your garden a natural course, but to be effective in the removal of insects and pests.

We conclude with the last piece of advice, even advice: whether you're a novice citizen fled from the metropolitan country or a perfect factor does not care. What you must always remember is the compost made from the combination of soil and manure. Brings nutrients, improves the benefits of the soil, facilitates the retention of moisture, decreasing the number of microbes. So goodbye prevents your organic soil, but avoiding becoming a landfill populated by unwelcome intruders.

12 Organic fertilizers and pesticides do-it-yourself pest control in the garden

With the arrival of spring and warm weather in general is a growing desire to grow, no matter it is a balcony, a garden or a vegetable garden, the important thing is to do it! But often it is not easy and complicate the work, already hard and tiring, we bring you an infinite number of insects and pests that if not controlled, they can ruin our crops thwarting any effort.


This month we want to suggest some "recipes" to create completely organic fertilizers and pest repellents that will help you to keep away unwanted insects in full respect of nature and your crops.

1) Insecticide spray soap Castile
This unique natural soap, made with olive oil, it is useful to make an effective insecticide spray. After filling a spray container with water, add a tablespoon of Castile soap, a pinch of pepper, one garlic powder and finally a few leaves of peppermint. Shake well and your repelling aphids and scale insects is ready for use.

2) Manure
What better way to enrich the soil of your garden or yard of the dear good old manure? You can buy them from specialized centers or even better, produce it if you have farm animals such as chickens, goats and rabbits. The droppings of the latter are those with the highest rate of nitrogen and can be used directly adding them to the ground. Those of the other animals in general should be composted first.

3) Insecticide spray garlic
Garlic is a powerful natural repellent, able to discourage many insects and drive them to other destinations. To prepare our insecticide frulliamo a head of garlic and some cloves together with two cups of water, until the mixture is very fine. Let rest for a day and then mescoliamolo in about 3 liters of water. The mixture thus obtained can be vaporized, with a sprayer, directly on the leaves of our plants.

4) Tea nettle
How many times did you find yourself absently to touch her and in a short time with that annoying itch? Well the nettle is not only irritating and may prove to be an excellent partner for your crops. Bring a sturdy pair of work gloves and pick up a little 'nettle plants. Put them to macerate covering them in a bucket of water and let stand for at least a week. After this time your new 100% organic liquid fertilizer is ready for use.

5) Insecticide spray tomato
The tomato leaves are rich in alkaloids, excellent as a repellent for many aphids, worms and moths. Fill two cups with chopped tomato leaves and add water. Let stand for at least one night and then diluted the mixture with the other two cups of water and you're done. Now you can spray on your plants. Keep repellent away from pets as it can be toxic.

6) Eggshells
The eggshells are an interesting ingredient for our garden with a double benefit: they can, in fact, be regarded as an excellent fertilizer and also a great repellent. They can be used in parts is finely chopped. If you can sprinkle chopped the base of your plants with the powder obtained. However, if you use them to pieces, created a kind of ring at the base of plants: this barrier can deter both snails and some caterpillars.

7) Traps beer
Put a little 'beer in a saucer up or a small glass of yogurt (which will be buried up to the edge) and you will see that many snails in the morning you will be dropped into drowning. I know it may seem cruel, but it is the only way to save your plants.

8) Ban on the coffee
If you love coffee and it consumed in industrial quantities not dispose of the funds used. They are an excellent source of nitrogen to the soil. Add them to your compost or sprinkle directly on the ground.

9) Insecticide pepper spray
The chili is an excellent natural repellent against parasites. To prepare your spray blend at high speed for about two minutes 6-10 peppers with two glasses of water. Let it sit overnight the mixture thus obtained. The next day, strain the pulp and pour the liquid in the sprayer adding a glass of water.

10) Ban on the grass
Your lawn is nice and green as you would like? Do not worry just a simple caution: when you cut the grass does not pick it up but leave it on the ground, will be a valuable source of nitrogen. The freshly mown grass, in fact, being very short decomposes rapidly enriching the soil of nutrients and making sure your lawn more lush.

11) Friends Nematodes
I know it may seem strange that there are worms friends of your garden, but it is. Often to control the population of pests are needed other pests or insects better antagonists. This kind of good Nematodes are able to kill many of your garden pests including beetles, weevils and many others. You can buy online or in specialized centers.

12) Composted people, composted!
Composting is certainly one of the simplest and most effective methods to enrich the soil and make it lush and productive your garden. What you need are scraps from the kitchen and all the nitrogen-rich substances like grass, leaves or straw. You can compost even if you live in the city.

As you have seen, you can do much to preserve our crops without the use of chemicals and pollutants. Again it is nature that provide solutions to the problem. Good growth at all!

15 alternative uses of oatmeal

Oatmeal, commonly used in the kitchen for the preparation of pastries and excellent soups, can have many other alternative uses, in addition to those foods, which are not, however trivial. The oatmeal is in fact considered one of those foods that can make us happy, thanks to its content of vitamin B1 and zinc.

It can come to us for help in the kitchen is that the creation of all-natural beauty remedies that for those who really want to be friendly to the environment, are of very valid substitute for common products for body care, which almost never have anything green. Oats has emollient, soothing and invigorating that make a real cure for the skin.

Here then after the alternative uses of lemon, cucumber and baking soda, we present those of oatmeal.

1. Oatmeal bath

If your skin is irritated due to sunburn or rash, or if it is very dry and you feel an unpleasant sensation of itching, treat yourself to a soothing bath and soothing to the oatmeal. Fill a bag organza, similar to those used for confetti and party favors (not throw them then!) With oatmeal. Close all with a tape edimmergetelonella bath in warm water just before the moment of the bath. You will feel a great relief! If you prefer the bathroom to shower, you will also save water, use the same bag to damp skin, rubbing gently on the areas where the skin is problematic.

2. Body Scrub
You can achieve a body scrub by combining three tablespoons of oatmeal, a tablespoon of sea salt and olive oil until, until the consistency is very similar to that of commercial products. The grains of salt and oatmeal exfoliates place, while the oil will help to soften the skin. It 'great to use after a shower, when your skin is still damp.

3. Remedy for acne
I popped a pimple the night before an important event? Here is a simple remedy. Mix a teaspoon of oatmeal with a warm water until a creamy sauce. Stendetela gently on the point indicted and let it act for the whole night, applying a protective garzina. Will work miracles!

4. Facial Mask
If your skin is dry, dehydrated and dull, you can try to make a refreshing mask by mixing two tablespoons oatmeal and two tablespoons of rose water. Mix well until the mask will not be uniform and apply it on your face with circular motions. Leave for 20 minutes and rinse with warm water.

5. The oatmeal soaps
You can recycle the remnants of the old soap to create new ones in very easily. Grate the soap and let dissolve the flakes in a saucepan with water, over medium heat. When it has completely melted, add a few tablespoons of oatmeal and stir. Pour the mixture by dividing it into small molds and let sit for a few days. When the soap will dry, you can use them or give her. As for the molds, it is possible to use for example the tetra brick in fruit juices, after being opened only from the upper side. A great starting point to not throw them and reuse them!

6. Natural shampoo
To achieve a completely natural shampoo, mix two or more tablespoons of oatmeal, depending on the length of your hair with warm water to obtain a creamy sauce is not too thick. Massage it on the skin and on the lengths and rinse thoroughly. The oatmeal can be used as a dry shampoo emergency.

7. For your dog
Skin irritation is not unique to us, but also the four-legged friends with whom we live. Even dogs can also suffer from problems such as dandruff and dry skin that comes off. To alleviate these problems, use oatmeal to make a dry shampoo on your dog. Sprinkle his hair and brush. You can also add a few tablespoons water you use when you bathe him. Then rinse thoroughly.

8. Balanced diet
The oatmeal can replace other refined flour such as wheat flour 00, to get a more balanced diet and healthy. The oatmeal is less calories, but higher in fiber and with a higher power that is satiating nutrient. Can be used for the preparation of biscuits and plumcake, but also bread and soups.

9. Sauces and soups
You happened to your creamed vegetables, your sauces or sauces such as béchamel, are too liquid. In case this happens again, try adding oatmeal and mix together until you have achieved the desired consistency.

10. For sports
The oat cereal is more suitable for practicing endurance sports such as running, swimming or cycling. To have more energy during your workouts, do not forget to enrich your diet with oats, from breakfast, for example through the preparation of homemade cookies with this flour.

11. Breading
The oatmeal can be used for breading and fried with arancini. This is an alternative certainly more healthy than the breadcrumbs that is commonly found on the market, which may contain additives, salt and added sugars.

12. Deodorant for home
Like the baking soda, oatmeal has the property of absorbing odors. You can then place a glass or open a jar containing oatmeal in the refrigerator, the shoe or any other corner of the house in which they tend to form unpleasant odors.

13. Modeling dough
Do you want a fun fast, ecological and economical for your kids bored? Prepare a paste by combining a model of the white flour, two parts of oatmeal and one part water. Mix until dough is smooth and homogeneous and have fun with them to create different shapes with a bit of imagination, as you do with the salt dough.

14. Prevention
Recent studies, published in the International Journal of Epidemiology, shows that a diet rich in oats and whole grains can help premenopausal women to 41% reduction in the risk of breast cancer.

15. Hand Cleaners
The oatmeal can replace the common hand cleaner, with the advantage of not dry out the skin, even using it several times a day. Simply keep the edge of the sink a container, such as a salt with oatmeal, pour a little on wet hands, rub them under the water as usual.

Natural sweeteners: 10 alternatives to white sugar

Before talking about alternatives to white sugar you may want to know why you should replace it or delete it? just demand. White sugar or sucrose to be as white as we know it undergoes a 'enormity of processes: is purified with lime, treated with carbon dioxide, sulphurous acid, cooked, cooled, crystallized, centrifuged, filtered, decolorized with animal charcoal and colored with dyes ( some of which are derived from tar and carcinogens!) and everything to make it so white and brilliant.

In Italy, since the 80s, the industry producing sugar, to counter competition from synthetic sweeteners put in place an advertising campaign in which the use of sugar was linked to the development of the right brain, but without any scientific basis as every human being is able to "get" sugar to make the brain from many types of foods and not necessarily sweet, indeed, in order to assimilate sugar "steals" our bodies vitamins and important minerals such as calcium that the consequences are the weakening of the skeleton, teeth, the appearance of arthritis, osteoarthritis and osteoporosis and obvious dental caries.

A gut instead causes the production of gas, abdominal distension, abnormal bacterial flora, colitis, constipation, diarrhea. But that's not in fact acting on the nervous system and metabolism, giving peaks of stimulation and the consequent impact dizzy with consequent states of irritability, euphoria and continuing need for ingestion of other quantities of sugar thus creating a form of addiction date precisely from the peak blood sugar resulting from the fast absorption of sugar itself, the pancreas to deal with the situation counteracts high blood sugar insulin entering the bloodstream and creates the so-called "hypo" characterized by circulated by the body, among others, acts of hormones in the blood sugar to go up, including the adrenaline is the hormone par excellence of aggression and defense, and this explains why the hypo creates irritability, aggression, weakness and eventually need to eat again .

These constant "stress" hormone with their psychophysical aspects bring a depletion of energy and the consequent general weakening in the long run damage the immune system as the exhaustion of energy and results in a decreased ability to respond to attacks and then the tendency to get sick. Do not forget that white sugar also destroys the B vitamins, causes weight gain and an increased susceptibility to serious metabolic diseases such as diabetes. Here you will find useful information!

Separate chapter are sweeteners or synthetic sweeteners (for those who were planning to use those as an alternative!): Almost all harmful, some of which are also suspected of being carcinogenic. Recent studies show that aspartame appears to be in relation with Parkinson's disease. Aspartame, produced by Monsanto, is neurotoxic and causes the degradation of nerve tissue so that was banned in Japan.

NATURAL sweeteners which I will talk instead contain important substances useful to the body instead that are not present in the refined ones like white sugar. But as a sweetener in the best way then?

The best thing to do first is to start gradually, first by reducing the amount of sugar you take to replace it with one (or more as appropriate) of the many existing products and gradually discovers a myriad of flavors almost unknown or lost (just like the salt that "hides" the flavors, sugar makes the same!)

A trick may be to compensate for the use of sugar (if you can not do without it or for the first time in which we are reducing) while ingesting a pinch of sea salt, which will give you the necessary minerals for digestion of sugar, these are taken from the body. A good tip is always good to avoid, eliminate or limit foods that is masked or added.

Another thing to do is jump on the first "full sugar cane" that in front of us as if we really can not be complete or very pale yellow or dry: it must necessarily be dark yellow or brown, and especially wet.

But then what are the alternatives?

First, keep in mind that any sweetener whether each has its own specific characteristics difficult to compare or reproducible and therefore can not expect to have to always have a scale that uses sucrose as a unit because we start already off the road.

1) BROWN SUGAR INTEGRAL

The first successful natural sweetener is the SUGAR CANE BASIS (or panela or mascobado or rapadura or Melado de Acucar) the real one, has a slight aftertaste of liquorice, is grainy, brown and wet, it is the very first sugar that is extracted from the juice cane after harvest is solidified in cakes the size of a tile, to which may be added other ingredients such as papaya juice, orange, cassava, peanuts. It is a very nutritious food typical of Brazil.

Then remember that when sugar (or salt) are integrals are also slightly damp and if left in the air form a block and this is due to the presence of magnesium and potassium which being hygroscopic capture moisture from the air.

2) HONEY

Other product widely used, but not suitable for vegan, contains maltose, sucrose, glucose, fructose and dextrose and constitutes a perfect energy natural; however, is not suitable for the preparation of sweets as the cooking transforms its sweet taste in slightly bitter.

3) MAPLE SYRUP

An 'other good alternative is represented by the MAPLE SYRUP, containing sucrose, potassium, calcium and vitamins GroupB and this is also produced from the sap extracted from a plant, maple precisely. Appears to have a very sweet taste and is suitable for the preparation of cakes and to sweeten beverages.

4) MALT BARLEY, RICE SYRUP, CORN SYRUP

Things are different is the Malt barley, rice syrup or corn syrup that are obtained from the germination of cereals. All have a high content of maltose and contain amino acids, potassium, sodium and magnesium essential to the body, which is why it is considered to be the most viable substitutes honey.

The barley malt (the only real malt, the others are called syrups) is obtained by cooking in water previously germinated barley and subsequently dried.

All three appear to have a distinctive flavor and have less capacity sweetener honey or maple syrup, but especially that of rice, are much more suited to everyday sweetening.

5) MOLASSES

Another very useful product to sweeten naturally is molasses derived from sugar cane or beet and contains sucrose, fructose, glucose, phosphoric acid, potassium, fiber and is rich in vitamins (especially B) and minerals. Unfortunately it is not easy to find in Italy it must pay attention to the product marketed as "panela molasses" is not molasses, but panela sugar liquid by adding water.

6) APPLE SYRUP

Other product, though not very easy to find, is the apple syrup rich in vitamins and minerals and very digestible especially suited to the sweetening of desserts.

7) JUICE AGAVE

Still JUICE AGAVE (sap of the agave plant) rich in minerals and trace elements and with a lower blood sugar to white sugar, a must try!

8) GRAPE JUICE

Comes from boiling and pressing of grapes to which you add cloves, cinnamon and lemon. Contains fructose and actually has a very distinctive flavor that is not being appreciated in all situations.

9) AMASAKE

 Amasake is another natural sweetener widely used in oriental cuisine which is obtained by enzymatic germination of white rice and can also be easily self at home, also can be used alone as a wonderful dessert!

10) STEVIA

Other natural sweetener and stevia or rather its powder; stevia is a plant originating from South America, has a high presence of sucrose but its drawback is that it does not dissolve in liquids, which is made from powdered dry leaves ( although it is possible to create very useful for sweetening syrups and a perfect miscibility!), in Italy you can not market it as a sweetener or for food but nothing prevents coltivarsela or market it as an ornamental plant. Its sweetness is very high but also has a strong aftertaste of liquorice, perfect on some occasions but a little 'less, for example, if you want to sweeten tea or coffee. HERE useful information.

So after all these alternatives to sugar the only thing that is no longer valid is the excuse to continue to use white sugar!