With the common old saying- “Eat an apple a day and keep the Doctors away” spreading the whole of the internet, It seems only a few people are aware of the variety of apple that can actually provide an opportunity to achieve this health claim.
Apple has numerous varieties grown in the different parts of the world. It is one fruit that has proven to be efficient in improving the nutritional status of people for so many decades. It will be very rare to see any one on a particular type of diet who has not at one time or the other included at least a serving in his or her meal. One medium apple supplies 80 calories, no fat, no cholesterol, 22 total carbohydrates, 17 sugars, a good source of vitamin C and no protein.
In order to proof which variety of apple is more nutritious, some researchers analyzed the antioxidant levels in eight different apple varieties to find which ones have the highest concentrations of those disease- fighting compounds. The reports the study which was published by the American Chemical Society; in order of antioxidant levels clearly showed the ranking of the varieties as follows: Red Delicious (2,012), Northern Spy (1,548), Ida Red (1,479), Cortland (1,323), Golden Delicious (1,265), McIntosh (1,163), Mutsu (1,017) and Empire (782). The numbers are measures of total phenolic content in parts per million. This research could be given some credit as the varieties were planted on the same soil which was helpful in determining the real nutritional value of the apples based on antioxidant levels.
Red Delicious variety is known for being mildly sweet and juicy. These apples have an intense red colour that may have some yellow streaking. The research shows that the Red delicious Variety has more than twice the antioxidant level in empire variety.
Without doubts, it is advisable to consume more of the coloured varieties of apple as against the green types since the coloured ones possess more antioxidants which are helpful in fighting free radicals and improving our immunity.
Whether you are on a weight loss mission or you are fasting and want to resist the urge to eat by suppressing your appetite for food, you should know that there are some foods that you can add to your diet in order to achieve this. Some of these foods are foods that we see and eat often for their taste but they have other functions we may have not noticed; others, many people don’t like to eat because of their taste.
The objective of fasting (not for religious reasons) and weight-loss plan is to make you eat less and burn more calories than you consume, therefore, you cannot afford to eat large quantities of foods.
So what now happens when you get hungry?
When your body needs food, it produces a hormone called ghrelin that causes hunger — it signal hunger to the brain when it gets secreted. You start having some elevated level of appetite — this you can suppress by eating some of the foods listed in this article.
Foods That Help To Curb Hunger & Appetite for Foods
When you add these foods to what you eat in the right manner, you won’t get hungry like you usually would.
1. One piece of Apple can do the magic
Of course you know the saying that “an apple a day keeps the doctor away”. This is very true and one of the ways it is true is that eating an apple before or after a meal helps keep you full faster and for a longer period.
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It has been reported that the pectin in a piece of apple can keep you full for 1-2 hours. So, why don’t you just eat apple before and after your food. It tastes great and even contributes to whitening of teeth amongst other benefits.
2. High-Water, High-Fiber Foods help curb hunger
These type of foods that are high in water and fibers give us the feeling of being full and prevent us from eating too much. Example of such foods is the vegetable family — they fill the stomach, and helps digestion. These foods, even when you eat large volumes of them, are usually low in caloric density. Therefore, they help you shed weight without feeling like you’re on a restrictive diet.
Often when we want to lose weight, what we do is to eat less foods. But what if you could cut calories, yet still eat plenty of food, and not be feel hungry? This is the dream of any dieter and these type of foods should be incorporated into your diet.
These vegetables, for example Lentils, Lima beans, Spinach, etc., will help you through your diet plan and not make you give up when it matters most. You are often full, less hungry and cutting on your calorie intake. These high fibre foods also help prevent constipation and relieve it in case we have it.
Barbara Rolls, PhD, and some of her colleagues at Pennsylvania State University have done extensive research on the “volumetric” theory of eating more low-calorie, high-volume foods.
They have this to report; ”We have found in numerous studies that when you allow people to eat as much as they want of foods that are high in volume yet low in density (calories), they eat less at the meal or during the day.”
3. Lean Protein Helps To Reduce Hunger Too
If you are wondering about what lean protein is, here is a quick description; many proteins are high in saturated fats that contribute to cardiovascular disease, so it is better to consume lean proteins. These lean proteins are described as a 1-ounce serving that has 2 to 3 grams of fat.
There is evidence of the ability of lean protein from foods such as lean meat, fish, poultry (chicken, turkey, for example), soybeans, and eggs, to help with fullness and weight loss. The white meat from chicken and turkey are especially good sources of lean protein. Fish provides lean protein together with omega-3 fatty acids that lower cholesterol and inhibit inflammation.
Wayne Campbell, PhD, a professor of Nutrition at Purdue University said “You are most likely to feel fuller after eating protein than other nutrients, including fiber, and one of the theories behind why higher-protein diets work well with weight loss is because it helps you not feel hungry.”
It may also interest you to know that even though you can add lean protein at any meal you want to take, research has shown that adding it to your breakfast may be better than other meals in the day. A research that was conducted on this theory revealed that when people eat foods like eggs that rich in protein for breakfast, they tend to eat less during the day compared o when they eat foods that are rich in carbohydrates.
With this knowledge in your head, you can actually start your weight loss diet by including these foods in your meal. If you are going to fast for religious or health reasons (fasting has a lot of health benefits), you can also ad these foods to those that you eat in the morning as they make you full without adding calories to your body. It is not surprising that breakfast is regarded as the most important meal of the day.
Unless you grew up with parents who took care of your teeth very well, taught you how to take care of your teeth and foods (and drinks) that cause damages to your teeth, you may have one or two problems with your teeth as you grow up. This may be occasional toothache, enamel erosion, decay and discoloration of the teeth.
Even if your parents took care of your teeth very well, as we age, our teeth tend to lose some of its whiteness and starting having discolouration. The once white teeth may now become slightly yellow due to foods that we have exposed it to. Several foods are very bad for the teeth and some of these foods go as far as wearing out the enamel of your teeth. This makes you feel some pain when you drink cold water or brush in the morning.
Let us leave that and go to the topic of the day. In as much as we have to avoid eating foods such as beverages like tea, dark sodas, and fruit juices that stain teeth to stop further discoloration, there are foods we should eat too to help us remove the stains already there naturally.
Foods That Can Whiten Your Teeth For You – Home Remedy
1. Strawberries
Strawberries are red in color but they have a component that helps your teeth get whiter. This component is called Malic acid, it acts as a natural astringent to remove surface tooth discoloration. You may want to start eating more of this. Recall that we also told you that strawberries and sone foods together can serve as anti-aging foods too.
Some people even use this fruit by mashing it up and leaving on their teeth for 5 minutes before rinsing it away. This gives the teeth more exposure time to the malic acid but that means wasting the strawberry by not eating it.
Click 2 below to go to food number 2 that whitens your teeth…
