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.

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.

10 healthy alternatives vegetables for the most common food ingredients

When trying to eliminate from your diet some of the finest foods, such as white sugar or common salt, or when you decide to switch to a vegetarian or vegan diet, not always easy orientation as to what are the possible substitutes for products that until a short time before we were used to.

So here are some tips to guide you in the replacement of certain foods or culinary ingredients, in order to obtain a varied diet and healthy daily menu always rich and full.

1) Milk

Milk is probably the simplest and most immediate ingredient to replace when you decide to opt for all-vegetable diet. The substitute more similar to cow's milk in composition and in the preparations is as versatile as soy milk, which will preferably selected from organic and Italian, to avoid the presence of GMOs. The soymilk may also be prepared at home from soybeans of biological origin, following a simple recipe. It can be used as a basis for the preparation of white sauce, puddings, creams, tofu, yogurt, cream, and in any recipe is required the presence of milk. Its intake is suitable for all those who suffer from lactose intolerance, since the soy milk does not contain, in addition to be completely free of cholesterol. Other types of vegetable milk is rice milk, almonds, oats, coconut, sesame, pine nuts and hazelnuts.

2) Eggs

How to Replace eggs in the kitchen? It may seem almost impossible, but in reality it is not. For example, in preparing the batter for vegetables, eggs can be simply replaced by a batter made with water, oil and chickpea flour or rice flour, with the addition of breadcrumbs. The chickpea flour is a valid ally also for the preparation of omelet-headlights, an omelette without eggs, but not for this tasteless.

Regarding preparations sweets, the eggs are not necessary for the realization of creams based on almond milk or soy to decorate cakes or tarts. As a thickener you can use rice flour or corn starch. Potato starch and corn starch can be used to replace eggs in the preparation of cakes and pastries which require the use of yeast (pancakes, cake, apple pie, muffins, etc.). Expect to use one spoon for each egg omitted. Other possible substitutes for eggs are the flaxseed gel and a small amount of mashed banana or pumpkin in the dough to bake.

3) Butter

When you think you want to replace the butter immediately calls to mind the margarine. Unfortunately, not all margarines are healthy. Many of them contain palm oil and hydrogenated fats. Therefore better opt, in the moment in which there is a real need to use an ingredient of the same consistency of butter, margarines for biological or non-hydrogenated for butter soy.

When you cook, the butter may be replaced by extra virgin olive oil for savory preparations. It is also perfect for the dressing. In preparations sweets like cookies, pies and cakes, it is preferable to opt for a more delicate flavor oil, such as corn oil or sunflower seeds, to choose possibly of organic origin, cold pressed and paying attention to the so-called " smoke point. "

4) Cheese

The most immediate substitute for cheese is tofu. Tofu can be purchased in health food shops, but it is also usually in most supermarkets. If the tofu is consumed regularly, it can be prepared at home, to save money, from soybeans or soy milk and using as "rennet" white vinegar or apple, lemon juice or nigari, the curd to tofu typically used in the East.

Tofu is a very versatile ingredient, useful preparations for both savory and sweet, as it takes on the flavor of the ingredients with which it is combined. Besides the tofu, start to be on the market "cheese" useful plant to replace the mozzarella cheese spreads and municipalities. Some of them can be prepared also in home version, for example from tofu or soy milk. Who want to replace the parmesan, may acquire the nutritional yeast flakes or think of using almonds or chopped hazelnuts.

5) Meat

Depending on how it is used and prepared, tofu can be considered also as a meat substitute, for example in the preparation of burger or croquettes. Other meat substitutes can be tempeh, east product derived from the fermentation of soy or seitan, which can be purchased or prepared at home, something that allows you to save even more on spending, as every case is if you following a vegetarian or vegan diet.

In any case, we must remember that to replace the meat is possible, but not necessary, to resort to substitutes that are foreign to our tastes or our traditional recipes. Among the best meat substitutes are in fact legumes to which we are accustomed, such as beans, peas and lentils. They are perfect for the preparation of delicious vegetable burger.

6) Gelatin

Not everyone is aware of the fact that the industrial jellies commonly for sale to be used in the preparation of sweets, such as tarts, or salty foods, such as vegetables aspic, are not of plant origin, but animal. The product that is called "isinglass" contains among its ingredients substances of animal origin, such as bovine cartilage and pork rind. In this regard one should pay attention also to the ingredients contained in the gummy candies intended for small children, often rich in jellies of animal origin, as well as coloring agents, preservatives and waxy coatings.

A possible substitute completely the vegetable gelatins industrial animal is agar agar, a product in powder, flakes or wires to be used for the preparation of coverings for pies, puddings, aspic is that of fruit vegetables, jams and marmalades, " cheeses "vegetable and any other preparation that requires the use of a gelling agent.

7) Refined Sugar

Refined sugar or white sugar has become in recent decades an ingredient commonly used on our tables, considered as an essential complement to the preparation of cakes and to sweeten beverages. To refined sugar, derived from beet or cane sugar and subsequently bleached using complex industrial processes, which may include the use of lime and sulfur, may be replaced, for example, sugar cane raw integral, stevia, syrup corn or rice, maple syrup or agave, the concentrated apple juice or grape, amasake or maple syrup.

8) Mayonnaise

Mayonnaise is an egg substitute, light and completely free of cholesterol, in its variant housewife prepared from soy milk and oil sunflower seeds. Its taste is very similar to that of classical mayonnaise, but its content of fat is lower, due to the absence of eggs.

The soy mayonnaise can be used for example as a dressing for vegetable burger, potato salad, sandwiches and rice salads. And 'possible to find on the market a variant of mayonnaise plant, referred to as "mayonnaise rice" and just as tasty. Another alternative to mayonnaise as a sauce for seasoning, and always made entirely from plant is represented by a mustard sauce.

9) Cooking cream
Who want to replace the cream with a common variant of vegetable and lighter can turn to one of the many alternatives on the market, if care is to the ingredients listed on the label. Some varieties of cream labeled "plant origin", but in fact do contain milk or milk derivatives. In the shops of natural products can be found soy cream, rice or oats, all products completely free of milk or lactose, for use as seasoning or for the preparation of fillings in the same way in which it was employed the classic cream .

The vegetable cream also exists in sweet version to be mounted, in the variants coconut, rice or soybean, or it can be made in a manner similar to mayonnaise soy above, using sunflower oil or rice and soy milk sweetened (for example with agave). The cream preparations for salt can also be prepared at home. Find their recipes on our forum.

10) Family Kitchen

The abuse of common salt is increasingly linked by doctors onset of diseases such as hypertension. The salt is an element indispensable to the operation of our organism, but the variety industrial and refined which is on most of our tables, as well as in any restaurant, is not exactly the most healthy option, because the processes of manufacture, which the salt is subjected deprives him of most of the beneficial ingredients in them, making it nothing more than pure sodium chloride.

Fortunately, there are alternatives to common table salt, which is up big, which are represented by the sea salt and Himalayan pink salt, is now available in health food stores that, with a little 'luck even in the supermarket. The variant integral guarantees the presence of magnesium, copper, iron, iodine and other minerals. Other possible substitutes for salt to be used to flavor dishes are spices and herbs such as ginger, nutmeg, pepper, red pepper, chives, rosemary and oregano. And do not forget as an alternative completely natural coming from the gomasio Japanese cuisine, made from the seeds of sesemo organic.

Tumors: 27 foods for cancer prevention

As also stated in recent days by Umberto Veronesi, one of the best ever, to prevent cancer is to have a healthy and balanced diet. It would seem, in fact, that one third of people living with cancer have contracted the disease by failing to comply with a diet completely healthy. The Cancer Cure Foundation, one of the most well-known organization for the fight against cancer in the world, decided to make a list of foods that help prevention. The foods listed are 27 and range from large variety of products, as if to say that to ward off this evil is one of the secrets vary as much as possible what you put in your teeth.

Broccoli, cabbage and cauliflower

They have a chemical component called indole-3-carbinol that can combat breast cancer. Broccoli also have also sulforano fitocomico a perfect ally for the prevention of cancer of the colon or rectum. Separate chapter about the glucoraphanin. This substance helps to inhibit the growth of tumors. The Department of Agricolutra American has even studied 71 types of broccoli plants and concluded that it is more bitter its flavor and more glucoraphanin is present in the food.

Carrots

Help prevent a wide range of cancers, including the lungs, mouth, throat, stomach, intestines, bladder, prostate and breast. It must be said, however, as some research has indicated in its beta-Carotone (substance present in carrots) a cause of cancer, but these have not proved anything to the relationship between the substance and the fact that eating carrots. To find a link you would get to ingest an amount equal to 2/3 pounds of carrots a day and it would seem quite impossible. The Danish Institute of Agricultural Sciences (DIAS) has found an additional substance able to prevent it: the falcarinol. This research has studied the isolated tumor cells in contact with it. The result is to observe how their growth takes place, in this manner, much more slowly. In culinary terms, however, you should always avoid overcooking the carrots, if you want it to be this reaction.

Mushrooms

Appear to help the body fight cancer and build the immune system. Contain, in fact, a polissacrido called lentinan which is able to attack cancer cells preventing them from multiplying.

Algae

They contain protein, vitamin B12, fiber, chlorophyll, and important fatty acids that may help in the fight against breast cancer. Also have a high concentration of minerals such as potassium, calcium, magnesium, iron and iodine.

Sweet potatoes

Contain anti-tumor properties which protect the DNA from chemical carcinogens outside the nuclear membrane.

Avocados

They are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of fats. They are, however, several loads of potassium of bananas and also have a high percentage of beta-carotene. Many scientists believe that this result may be useful in treating viral hepatitis (a cause of liver cancer).

Jalapeños peppers

This chili pepper, native to Mexico, but also widespread in Europe, contains a chemical - capsaicin - capable of neutralizing substances that cause cancer.

Figs

A study by researchers from the Institute of Physics and Chemistry, University of Tokyo has elected this fruit as one of the most effective in reducing the risk of cancer. In the United States, however, the Department of Agriculture has stated that contains vitamins A and C, calcium, magnesium and potassium is thought to reduce appetite and improve weight loss efforts.

Grapefruit

As a bit 'all citrus fruits, contain monoterpenes: substance that helps prevent cancer sweeping carcinogens out of the body. Some studies have shown that grapefruit can inhibit cell proliferation in breast cancer. It also contains vitamin C, beta-carotene and folic acid.

Grapes

They are strong sources of resveratrol a phenol that inhibits enzymes to stimulate the growth of cancer cells. They also contain ellagic acid, a compound that blocks enzymes needed for cancer cells, slowing it down.

Oranges and Lemons

Contain limonene, which reduces stimulant substances that cause cancer.

Papaya

Rich in vitamin C. This tropical fruit also contains the folacin, substance that has been shown to reduce to a minimum the cervical dysplasia and certain cancers.

Raspberries

They contain many vitamins, plant compounds and antioxidants known as anthocyanins that may circumvent the formation of cancer. According to recent research, reported in Cancer Research, it was stated that the raspberries blacks can fight colon cancer and esophagus.

Tomatoes

Containing lycopene, an antioxidant that attacks the molecules of oxygen or free radicals, is a vegetable great for the prevention of cancer. It would appear, moreover, that more is grown in a hot climate and more the percentage of lycopene present increases. Also rich in vitamin C.

Linen

Contains lignano, antioxidant capable of blocking and suppressing cancerous changes in the body. Also rich in Omega 3 fatty acids that help prevent colon cancer and heart disease

Walnuts

Suppress the growth of tumors in about presents high in quercetin. A quality, commonly called Brazil nut, containing selenium is good for the prevention of prostate cancer.

Garlic

Increases the activity of immune cells and helps to break down the substances that may cause cancer. A study done by the University of North Carolina, reported that people consuming regular garlic have a much lower rate on the risk of stomach cancer. It is believed, that has anti-bacterial effects against a bacterium called Helicobacter pylori infection: a parasite of the stomach, the leading cause of cancer in the organ.

Rosemary

It helps to increase the activity of detoxification enzymes. An extract of rosemary, known as carnosol, inhibits the growth of breast cancer and skin.

Tapioca

This starch, derived from the tuber, is a plant that when taken from an early age can help the non-formation of melanoma. Its use food is predominantly in the form of flour.

Turmeric

It is part of the ginger family, and as it is believed to have medicinal properties, inhibiting the production of inflammation-related enzyme cyclo - oxygenase 2 (COX-2), whose levels are normally high in some inflammatory diseases and tumors .

Red Wine

Containing polyphenols helps to protect the infection of several types of cancer. Polyphenols are powerful antioxidants that help neutralize free radicals pathogens. Since, however, for many alcohol a carcinogen, several studies recommend the use of non-alcoholic wines.

Soy Products

Soy milk or tofu contain several types of phytoestrogens. Estrogens, in general, prevent the disease is breast both prostate, blocking and suppressing the cancerous changes.

Green Tea and Black Tea

It contains antioxidants, some known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is the best. According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, polyphenols that are abundant in green tea, may protect against various types of cancer in the stomach, lung, colon, rectum, liver and pancreas.

15 recipes for tasty and healthy smoothies

They approach the richest months of the year with regard to the availability of fresh fruit in season, which can be used not only for the preparation of fresh and varied salads, but also to make at home smoothies really tasty and healthy, rich of vitamins and antioxidants, to be eaten as a snack or breakfast in substitution of beverages and packaged products of various kinds. If you will have organic fruit, not wasting even peel apples, pears, peaches, apricots, plums and more.

Preparing smoothies can become a good daily habit that will require very little time and enabling you to invent variations on the theme like even the smallest.

1) Banana Smoothie

Combine a banana cut into pieces, a glass of freshly squeezed orange juice, the pulp of an avocado and a pinch of ginger powder in a blender and control everything for a few minutes until you get the desired consistency. Depending on your taste, you can add to shake the juice of half a lemon.

2) shake to blackberries and raspberries

It will be even better if prepared after a pleasant walk in the mountains spent collecting these small and precious berries are rich in antioxidants, which frullerete simply combining them enough water and, if desired, a teaspoon of brown sugar to sweeten .

3) smoothie fruit and vegetables

Even the dark green leafy vegetables and vegetables such as carrots (previously boiled and allowed to cool) can become part of a smoothie packed with vitamins. Combined as desired and depending on your taste in a blender: the leaves of cabbage and spinach, carrots, slices of banana, greek yogurt or soy yogurt and orange juice enough to get the desired consistency for this drink.

4) Smoothie with avocado and basil
Puree the pulp of a ripe avocado and four fresh basil leaves with a glass of rice milk, a tablespoon of lemon juice and a teaspoon of brown sugar. Add an ice cube if you want to get a refreshing drink.

5) Blender with strawberries

And 'the classic smoothies and will be even tastier if you use strawberries straight from your garden or enrich it with freshly picked strawberries. Puree your strawberries all accompanied with water and ice cubes to be added to obtain the desired consistency. Add the lemon juice and sweetened to taste.

6) smoothie spinach
The spinach smoothie is a simple way to add vegetables to their diet. Together in the blender a handful of fresh spinach leaves, a sliced ​​banana, four stoned dates and a glass of milk plant. Dates and banana should give the smoothie a good sweet flavor, which will allow you to avoid adding sugar.

7) Shakes you 'green
Make this smoothie using unusual ingredients such as green tea has cooled, a handful of lettuce leaves, a sliced ​​banana and a pitted date. This will give you a tasty drink and enriched with antioxidant properties of green tea.

8) to soy milk shake
It is a protein drink you will get blending together 150 grams of tofu cut into small cubes, two tablespoons of peanut butter, a sliced ​​banana and a glass of soy milk natural. You can also add one or two ice cubes.

9) smoothie with blueberries
It will be even more delicious if you have the opportunity to prepare using freshly picked blueberries. Blend 200 grams of blueberries with a banana into slices and some ice cubes, adding water as needed until you get the desired consistency.

10) smoothie with almonds and coconut
You will need: the flesh of a coconut medium-size, 250 ml of coconut milk or almond milk, a handful of almonds left to soak in water overnight and four or five pitted dates. Blend everything pouring a little at a time, the milk plant depending on the density which you want to obtain.

11) Shakes cocoa
This smoothie will become the most popular summer drink by your children. To get it you can just join in the blender 200 ml almond milk or rice, a fish or two plums cut into slices and two tablespoons of unsweetened cocoa powder. Sweetened with brown sugar or powdered stevia natural, obtained by chopping finely few dried stevia leaves.

12) watermelon smoothie
Blend 400 gr. pulp of watermelon, a handful of strawberries and a tablespoon of lemon juice with a glass of cool water. The drinks can also add plenty of crushed ice, to get a slush all natural.

13) Shakes kiwi

Whisk two glasses of apple juice (preferably freshly obtained with a centrifuge) with two kiwi, apricot and two pears cut into slices. Add some ice cubes and lemon juice to taste.

14) Smoothie with pink grapefruit
You will need: a pink grapefruit, peeled and divided into segments, a glass of rice milk, some ice cubes and a tablespoon rice malt syrup or agave syrup. Whisk everything together and serve fresh.

15) shake with lemon and ginger
You will need: two oranges, peeled and cut into slices, a banana, a cup of yogurt plant, the juice of a lemon, some chopped fresh ginger or a teaspoon of powdered ginger. Sweetened with brown sugar, blend and enjoy.