The health benefits of cabbage include frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eye disorders, heart diseases, aging, and Alzheimer’s disease.

Did you know that the inexpensive, humble and widely used cabbage can practically work miracles? Cabbage is a leafy vegetable of Brassica family, and is round or oval in shape. It consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves. It is widely used throughout the world, and can be prepared in a number of ways, but most commonly, it is included as either a cooked or raw part of many salads.

This is how cabbage looks like;

Cabbage is beneficial in curing various health ailments and a short list of those researched attributes include:

1. Deficiency of Vitamin C

Scurvy is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression.

Remedy: Cabbage is an abundant source of Vitamin C. You might be surprised to know that it is actually richer in vitamin C than oranges, which is traditionally considered the “best” source of that vital nutrient. Vitamin C, as one of the best antioxidants, reduces free radicals in your body that are one of the fundamental causes of premature aging. It also helps in repairing the wear and tear on the body through the course of your life. Therefore, cabbage is very helpful in treating ulcers, certain cancers, depression, immune system boosting, and defending against cough and cold. It can also speed up the healing process for wounds and damaged tissues, regulate the proper functioning of the nervous system, and reduce the effects and presence of Alzheimer’s disease and other degenerative neural diseases.

2. Deficiency of Roughage

This is a very serious deficiency but one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments and health hazards such as stomach ulcers, headaches, gastrointestinal cancers, indigestion and a subsequent loss of appetite. The dangers of roughage deficiency even extend to skin diseases, eczema, premature aging and hundreds of mild to serious conditions.

Remedy: Cabbage is very rich in fiber, the main health benefit of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. Thus, it is a good remedy for constipation and other digestion-related problems.

3. Deficiency of Sulphur

Sulphur is a very useful nutrient because it fights infections. A deficiency of sulphur can result in microbial infections and a greatly reduced rate in the healing of wounds.

Remedy: Again, cabbage is rich is sulphur. So, it helps fight infections in wounds and reduces the frequency and severity of ulcers.

Other Health Benefits of Cabbage

1. Cancer Prevention

Cabbage is a member of the Brassica family, also known as cruciferous vegetables. One of their most important celebrated benefits to health is their powerful antioxidant quality. This means that cabbage and other similar vegetables scavenge free radicals from around the body, which can be very detrimental to overall health and are major contributors to things like cancer and heart disease.

Cabbage also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane, which are known to stimulate enzyme activity and inhibit the growth of tumors, which can lead to cancer. One study, performed primarily on Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet.

2. Anti-Inflammatory Properties

Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves, and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming cabbage can reduce the effects of many type of inflammation, irritation, allergies, joint pain, fever, and various skin disorders.

3. Eye Health

Cabbage is a rich source of beta-carotene, so many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and generally promote good eye health and the delay of cataract formation. Beta-carotene has also been positively linked to reduced chances of prostate cancer, which is an extra bonus on top of the other anti-carcinogenic effects of cabbage!

4. Weight Loss

Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with so many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat a lot of, and it is quite filling, since it has high levels of fiber, which add bulk to the bowels. However, cabbage is extremely low in calories, only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight!

5. Brain Health

Let’s not forget that cabbage is a very powerful brain food! The presence of Vitamin K and anthocyanins within cabbage can give a strong boost to mental function and concentration. These are primarily found in red cabbage, and vitamin K has been well-researched, although it is often called the “forgotten vitamin”. Vitamin K is essential in the production of sphingolipids, the myelin sheath around around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming vitamin K can improve your defense against neural degeneration, Alzheimer’s disease, and dementia.

Furthermore, the anthocyanins in cabbage are a current area of research, but early indications point to it being a more powerful source of antioxidants than vitamin-C, and red cabbage has even more types of anthocyanins than normal cabbage. It also appears that the nutrient uptake is not limited by anything, and that people can eat as much cabbage as they want, and continue to accumulate antioxidants, which help fight off diseases, reduce chances of cancer, improve the nervous system, and increase brain function.

6. Bone Health

Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.

7. Blood Pressure

The presence of potassium in cabbage also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions!

8. Skin Care and Premature Aging

As mentioned already, cabbage has a wealth of different antioxidant sources, including vitamin-C, anthocyanins, sulphur, and other smaller sources, since it is a cruciferous vegetable. Antioxidants play a major role in skin health and the general toning and improvement of the body in response to the aging process. Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants you gain by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young!

9. Muscle Aches

When certain bacteria ferment the sugars in cabbage, such as during the cooking of sauerkraut, lactic acid is released. It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches, so in some small way, cabbage can help general pain relief and muscle soreness, depending on how it is prepared.

10. Detoxification by cabbage

Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are primary causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulphur in cabbage.

Other benefits of Cabbage

Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The various other nutrients present in cabbage, such as vitamin-E, keep the skin, eyes and hair healthy. The calcium, magnesium, and potassium found in cabbage is very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, peptic and duodenal ulcers.

Basically, that very common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Recommendations 

Cooked cabbage is how most people get it into their diet or system, but the cooking actually causes many of the nutrients to be lost, particularly the high levels of vitamin-C, and the other nutrients will become harder for the body to absorb. The best option is to eat the cabbage raw!

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 Eggs are among the few foods that I would classify as “supper foods”

They are loaded with nutrients, some of which are rare in the modern diet.

  Eggs Are Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

• Vitamin A: 6% of the RDA.
• Folate: 5% of the RDA.
• Vitamin B5: 7% of the RDA.
• Vitamin B12: 9% of the RDA.
• Vitamin B2: 15% of the RDA.
• Phosphorus: 9% of the RDA.
• Selenium: 22% of the RDA.
• Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various other trace nutrients that are important for health.

Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.

If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E.

1. Eggs do NOT Raise Your Risk of Heart Disease and May Reduce The Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke.

Many other studies have led to the same conclusion.

However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.

It is possible that diabetics who eat eggs are less health conscious, on average.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease.

2. Eggs Contain Fewer Calories, Helping You to Lose Weight

Eggs are incredibly fulfilling.

They are a high protein food… but protein is by far the most fulfilling macronutrient.

Eggs score high on a scale called the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.
Also Read  Here Are some foods to avoid when youre

3. Eggs Contain Antioxidants That Have Major Benefits For Eye Health

One of the consequences of ageing is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

Also Read   5 benefits of carrots for health eye

4. Eggs Reduced Risk of Heart Disease

LDL cholesterol is generally known as the bad cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease.

But what many people don’t realize is that there are subtypes of LDL that have to do with the size of the particles.

There are small, dense LDL particles and then there are large LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL… which is a good thing.

Also Read  5 health benefits of carrots

5. Eggs Raise HDL (The “Good”) Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems.

Eating eggs is a great way to increase HDL.

In one study, 2 eggs per day for 6 weeks increased HDL levels by 10%.

6. Eggs Are High in Quality Protein, With All The Essential Amino Acids in The Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health… to name a few.

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You have probably heard that breakfast is the most important meal of the day.

However, this is largely a myth.

Although it may be true for some people, others actually do better when they skip breakfast.

Additionally, eating an unhealthy breakfast can be far worse than not eating at all.

A healthy breakfast includes fiber, protein and healthy fat that gives you energy and makes you feel full.

In contrast, an unhealthy breakfast can make you feel sluggish, cause you to gain weight and increase your risk of chronic disease.

Here are the 10 Healthy  foods you may eat in the morning.

1. Fruit Juice

Fruit juice is one of the worst choices you can make if you’re trying to avoid hunger, weight gain and chronic disease.

Some fruit juices on the market actually contain very little juice and are sweetened with sugar or high-fructose corn syrup. High sugar levels increase your risk of obesity, metabolic syndrome, type 2 diabetes and other diseases.

Even 100% fruit juice contains a lot of sugar. Consuming large amounts of fruit juice can have the same effects on your weight and health as drinking sugar-sweetened beverages.

Drinking fruit juice causes your blood sugar to rise very quickly because there’s no fat or fiber to slow down absorption. The resulting spike in insulin and drop in blood sugar can make you feel tired, shaky and hungry.

2. Toast with Margarine

Toast topped with margarine may seem like a good breakfast choice, since it doesn’t contain saturated fat or sugar.

However, this is actually an unhealthy breakfast for two reasons.

First, because the flour in most bread is refined, it provides you with few nutrients and little fiber.

Because it is high in refined carbs and low in fiber, it can spike your blood sugar levels very fast.

Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal, which can make you gain weight.

Second, most margarines contain trans fats, which are the most unhealthy type of fat you can eat.

Food manufacturers create trans fats by adding hydrogen to vegetable oils in order to make them appear more like saturated fats, which are solid at room temperature.

While studies have not shown saturated fats to cause harm, trans fats are definitely bad for you. There’s a massive amount of evidence that trans fats are highly inflammatory and increase your risk of disease.

Also keep in mind that margarine can be labeled “trans fat free” but still contain trans fats, as long as it is less than 0.5 grams per serving. 

3. Breakfast Cereals

Many people think breakfast cereals are a nutritious choice for children and adults.

Cereal packages often include health claims, such as “contains whole grains.” A label may also suggest the cereal is a good source of nutrients like vitamin A and iron.

In reality, these cereals are highly processed and contain only a small amount of whole grains. Also, nutrients are artificially added in a process called fortification.

One study found that children who consumed a fortified breakfast cereal designed to improve immune function ended up getting sick just as often as children who didn’t consume the cereal.

Breakfast cereals contain mostly refined (not whole) grains and sugar. In fact, sugar is usually the first or second item in the ingredients list. The higher on the list, the greater the quantity.

A 2011 report by the Environmental Working Group (EWG) examined some of the most popular breakfast cereals consumed by children. It found that a 1-cup serving often contains more sugar than 3 chocolate chip cookies.

Even “nutritious” cereal choices, such as granola that contain oats, are often loaded with sugar.

A high sugar intake may raise the risk of obesity, type 2 diabetes, heart disease and other chronic health conditions.

4. Pancakes and Waffles

Pancakes and waffles are popular choices for weekend breakfasts at home or in restaurants.

Both pancakes and waffles contain flour, eggs, sugar and milk. They are cooked somewhat differently, however, in order to achieve a distinct shape and texture.

Although they have more protein than some breakfast items, pancakes and waffles are very high in refined flour. Many researchers believe that refined grains like wheat flour contribute to insulin resistance and obesity.

In addition, pancakes and waffles are typically topped with pancake syrup, which contains high-fructose corn syrup.

High-fructose corn syrup can cause the inflammation that drives insulin resistance, which may lead to prediabetes or type 2 diabetes.

Pure maple syrup is a better choice than pancake syrup, but it’s still high in sugar, which adds empty calories to the meal.

According to the American Heart Association, most people consume 2–3 times the recommended daily upper limit for added sugar.

5. Muffins

Despite a reputation for being healthy, most muffins are just small cakes in disguise.

They’re made from refined flour, vegetable oils, eggs and sugar. The only healthy ingredient is the eggs.

In addition, commercially sold muffins are often very large. One review found that a typical packaged muffin exceeds the USDA standard portion size by 333%.

The dramatic increase in portion sizes over the past 30 years is believed to play a major role in the obesity epidemic.

Sometimes muffins are topped with additional sugar, or filled with chocolate chips or dried fruit, further adding to their sugar and calorie content.

6. Toaster Pastries

Toaster pastries are an undeniably quick and easy breakfast option. However, their ingredients are anything but healthy.

For instance, Pop Tarts contain white flour, brown sugar, high fructose corn syrup and soybean oil.

The health claim “baked with real fruit” is highlighted on the front of the box, in an attempt to persuade you that these pastries are a nutritious breakfast choice.

In addition to being high in sugar and refined flour, toaster pastries only have a couple of grams of protein.

One study showed that women who ate a breakfast with 3 grams of protein and 44 grams of carbs were hungrier and consumed more at lunch than women who ate a high-protein, low-carb breakfast.

7. Scones with Jam and Cream

Scones topped with jam are truly more like dessert than a meal.

Scones are made by mixing refined wheat flour, butter and sugar with desired flavorings. The dough is then shaped into small rounds and baked.

They’re usually topped with cream and jam or jelly. The end result is a high-calorie, sugary breakfast with little fiber and protein.

Studies have shown that fiber has many benefits, including keeping your blood sugar well-controlled. It also makes you feel satisfied so you end up eating less.

On the other hand, eating a breakfast that’s high in refined carbs can spike your blood sugar and make you hungrier

In one study, obese children reported feeling hungrier and less satisfied after eating a high-carb meal than after eating a high-protein, low-carb meal. Their hunger and satiety hormones also changed.

8. Sweetened Non-Fat Yogurt

A bowl of plain, whole-milk Greek yogurt topped with berries is a great example of a healthy breakfast.

However, a container of fat-free, sugar-sweetened fruit yogurt is not.

In fact, many flavored non-fat yogurts contain more sugar than a comparable serving of ice cream.

Fat helps keep you full because it takes longer to digest than carbs, and it also triggers the release of the fullness hormone cholecystokinin (CCK).

Removing the fat from dairy products and adding sugar changes a nutritious breakfast option into a food that is better suited as an occasional treat.

9. Processed, Gluten-Free Breakfast Foods

Gluten-free diets have become very popular in recent years because of concerns about the potential negative health effects of gluten.

While there’s no harm in avoiding gluten, eating many of the processed gluten-free foods now available may cause problems.

For example, a combination of flours made from rice, potatoes and tapioca replaces wheat flour in gluten-free bread and baked goods.

These flours have a high glycemic index, so they raise blood sugar rapidly. This rise leads to high insulin levels that can cause rebound hunger and weight gain.

Also, gluten-free pancakes, muffins and other baked goods are no better than traditional wheat-based versions due to their low protein and fiber content.

10. Granola Bars

Granola bars may sound like great breakfast options, but they’re often no better than candy bars.

Although unprocessed oats are high in fiber, granola bars provide only 1–3 grams of fiber, on average. However, they contain a lot of added sugar.

In fact, some of the most popular brands contain a combination of sugar, corn syrup and honey. Large amounts of these sugars can raise blood sugar, insulin levels and inflammation.

Further driving up their sugar content, granola bars sometimes contain chocolate chips or dried fruit.

The protein content of granola bars also tends to be low, further confirming that they are a poor breakfast choice.

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Chocolate is a rich source of metabolism-boosting MUFAs, and bananas are the richest source of Resistant Starch there is, making this dessert a weight-loss winner.

MUFAs are monounsaturated fatty acids, plant-based fats found in some of the world's most delicious foods—avocado, nuts and seeds, oils, olives, and dark chocolate

Chocolate-Dipped Banana Bites

Dessert doesn't have to erase a healthy meal! The bananas in this easier-than-pie dessert—all you need is a knife and a microwave—are a rich source of resistant starch, a type of healthy carbohydrate that helps you burn calories and eat less. 

As an added bonus, the semisweet chocolate contains healthy fats to further rev your metabolism. 

Ingredients

• 2 tablespoons semisweet chocolate chips
• 1 small banana, peeled and cut into 1-inch chunks  

Preparation

1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.

Nutritional Information

Calories per serving:	190
Fat per serving:	7g
Saturated fat per serving:	4g
Monounsaturated fat per serving:	2g
Polyunsaturated fat per serving:	.5g
Protein per serving:	2g
Carbohydrate per serving:	36g
Fiber per serving:	4g
Cholesterol per serving:	0mg
Sodium per serving:	0mg
Rs per serving:	4g

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Foods that fight fat

Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long.

If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes. They all include at least one weight-loss superfood, and best of all, they can be made in 30 minutes or less!

Broccoli & Feta Omelet with Toast

This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized.

The broccoli provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings.

Ingredients

• Cooking spray
• 1 cup chopped broccoli
• 2 large eggs, beaten
• 2 tablespoons feta cheese, crumbled
• 1/4 teaspoon dried dill
•   2 slices rye bread, toasted

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.

Nutritional Information

Calories per serving:	390
Fat per serving:	19g
Saturated fat per serving:	6g
Monounsaturated fat per serving:	5g
Polyunsaturated fat per serving:	2g
Protein per serving:	23g
Carbohydrate per serving:	35g
Fiber per serving:	6g
Cholesterol per serving:	440mg
Sodium per serving:	550mg
Rs per serving:	1.8g

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Chili peppers are the fruits of Capsicum pepper plants, noted for their hot flavor.

They are members of the nightshade family, related to bell peppers and tomatoes, and most belong to a species known scientifically as Capsicum annuum.

There are many varieties of chili peppers, such as cayenne and jalapenos.

Chili peppers are primarily used as spices, or minor ingredients in various dishes, spice blends and sauces.

They are usually eaten cooked, or dried and powdered, in which form they are known as paprika.

Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique pungent (hot) taste and many of their health benefits.

Nutrition Facts

	Amount
Calories	16.854
Water	0 %
Protein	0.6 g
Carbs	3 g
Sugar	0.5 g
Fiber	1.4 g
Fat	0.9 g
Saturated	0.17 g
Monounsaturated	0.15 g
Polyunsaturated	0.44 g
Omega-3	0.03 g
Omega-6	0.41 g

Vitamins and Minerals

Chili peppers are rich in various vitamins and minerals.
However, since they are only eaten in small amounts, their contribution to the daily intake is very small.Vitamin C: Chili peppers are very high in vitamin C. Vitamin C is a powerful antioxidant, important for wound healing and immune function.
Vitamin B6: A family of B-vitamins, some of which have important functions in energy metabolism.
Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.

• Potassium: An essential dietary mineral that serves a variety of functions in the body. Adequate intake of potassium may reduce the risk of heart disease.

Copper: Often lacking in the Western diet, copper is an essential antioxidant trace element, important for strong bones and healthy neurons.
Vitamin A: Red chili peppers are high in beta-carotene, which is converted into vitamin A in the body.

Other Plant Compounds 

Chili peppers are a rich source of spicy-hot capsaicin.
They are also very high in antioxidant carotenoids, which are linked with numerous health benefits.
Here are the main bioactive plant compounds in chili peppers:

Capsanthin: The main carotenoid in red chili peppers, responsible for their red color, and often accounting for up to 50% of the total carotenoid content. Its powerful antioxidant properties may act against cancer.
Violaxanthin: The major carotenoid antioxidant in yellow chili peppers, accounting for 37-68% of the total carotenoid content.
Lutein: Most abundant in green (immature) chili peppers, the levels of lutein decrease with maturation. High consumption of lutein has been linked with improved eye health.
Capsaicin: One of the most studied plant compounds in chili peppers. It is responsible for their pungent (hot) flavor and many of their health effects.
Sinapic acid: An antioxidant, also known as sinapinic acid. It has a variety of potential health benefits.
Ferulic acid: Similarly to sinapic acid, ferulic acid is an antioxidant that may help protect against various chronic diseases.
The antioxidant content of mature (red) chili peppers is much higher than of immature (green) peppers.

Health Benefits of Chili Peppers

Despite their burning taste, chili peppers have long been considered a healthy spice.

Pain Relief

Capsaicin, the main bioactive plant compound in chili peppers, has some unique properties.

It binds with pain receptors, which are nerve endings that sense pain. This induces a burning sensation, but does not actually cause any real burning injuries.

Even so, high consumption of chili peppers (or capsaicin) may damage the pain receptors over time, causing desensitization to the burning flavor of chili.

It also makes these pain receptors insensitive to other forms of pain, such as heartburn caused by acid reflux.

One study found that when red chili peppers (2.5 grams/day) were given to patients with heartburn (dyspepsia) it worsened pain at the beginning of the 5-week treatment, but improved it over time.

This is supported by another small study showing that 3 grams of chili each day for 6 weeks improved heartburn in patients with acid reflux.

The desensitization effect does not seem to be permanent, and one study found that it was reversed 1-3 days after capsaicin consumption stopped.

Weight Loss

Obesity is a serious health condition that increases the risk of many chronic diseases, such as heart disease and diabetes.

There is some evidence that capsaicin, a plant compound in chili peppers, can promote weight loss by reducing appetite and increasing fat burning.

In fact, studies have shown that 10 grams of red chili pepper can significantly increase fat burning in both men and women.

Supporting this, other more recent studies have shown that capsaicin may significantly increase fat burning.

Capsaicin may also reduce calorie intake. A study in 24 regular consumers of chili found that capsaicin before a meal led to reduced calorie intake.

Another study found a significant reduction in appetite and energy intake only in those who did not regularly consume chili.

Not all studies have found chili peppers to be effective. Other studies found no significant effects on calorie intake or fat burning.

Despite the mixed evidence, it appears that regular consumption of red chili, or capsaicin supplements, may be helpful for weight loss when combined with other healthy lifestyle strategies.

However, they are probably not very effective on their own; tolerance to the effects of capsaicin may develop over time, which limits its usability.

Adverse Effects and Individual Concerns

Like most foods, chili peppers can have adverse effects in some individuals, and many people do not like its burning hot flavor.

Burning Sensation

Chili peppers are well known for their hot, burning flavor.

The substance responsible is capsaicin, which binds with pain receptors and causes an intense burning sensation.

For this reason, an extract of chili peppers called “oleoresin capsicum” is the main ingredient of pepper sprays.

In high amounts, it causes severe pain, inflammation, swelling, and redness.

Over time, regular exposure to capsaicin may cause certain pain neurons to become insensitive to further pain.

Stomach Pain and Diarrhea

Eating chili can cause intestinal distress in some people.

The symptoms may include abdominal pain, burning sensation in the gut, cramps, and painful diarrhea.

This is more common in people with irritable bowel syndrome. Chili can temporarily worsen symptoms in those who are not used to eating it regularly.

For this reason, people with irritable bowel syndrome may want to limit their consumption of chili and other spicy foods.

Cancer Risk

Cancer is a serious disease characterized by abnormal growth of cells.

There is mixed evidence on the effect of chili on cancer.

Test-tube experiments and animal studies indicate that capsaicin, a plant compound in chili peppers, may either increase or decrease the risk of cancer.

Observational studies in humans have linked chili pepper consumption with increased risk of cancer, especially in the gallbladder and stomach.

Additionally, eating red chili powder was found to be a risk factor for mouth and throat cancer in India.

Keep in mind that observational studies cannot prove that chili peppers caused cancer, only that people who ate chili peppers were more likely to get it.

Further studies are needed to determine whether heavy chili consumption or capsaicin supplementation is safe in the long-term.

Recommendation: 

Chili peppers are a popular spice in many parts of the world, well known for their hot, pungent flavor.

They are rich in vitamins, minerals, and various unique plant compounds.

This includes capsaicin, the substance that causes the burning sensation in the mouth. Capsaicin is linked with several health benefits, as well as adverse effects.

On one hand, it may help promote weight loss and relieve pain, if consumed regularly.

On the other hand, it causes a burning sensation, which is unpleasant for many people, especially those who are not used to eating chili peppers.

Chili peppers may also cause digestive distress, and some studies have associated chili consumption with cancer, although the evidence for this is very limited.

At the end of the day, using chili peppers as a spice may be healthy for many people, while those who experience digestive distress should avoid them.

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Despite its popular association with trips to the restroom, fiber is no joke. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three percent of Americans meeting the recommended intake. 

Fiber is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.

Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom painful and uncomfortable—hence the term “backed up.” Eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping, especially when fiber intake is dramatically increased over nigh.  

 So what’s the magic amount? The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day.

Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

But few people are getting enough.

1. Whole-wheat bread

Whole-wheat bread

 

White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move.
"Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.

2. Corn

We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors—from pink to blue to black—each with its own special combination of antioxidant nutrients.
A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific—and low-calorie—fiber source, with about 3.5 grams of fiber per three-cup serving.

3. White beans and Black beans

In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient.
Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

 Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

4. Avocado

The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.

5. Pear

As with most fruits with edible skins, pears are most nutritious and fiber-rich when their skins are left intact. "Keeping the skin on is really important for fiber," Brown says. A medium-size unpeeled pear contains about 5.5 grams of fiber.

6. Raspberries

 

Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs—they're also chock-full of powerful antioxidants.
When raspberries aren't in season, buying them frozen is easier on your wallet.

Broccoli

By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

Apples

When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals.
"Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.

 Health Benefits of Fiber

There's no shortage of research showing how fiber may boost your health. Some of its top potential benefits include:

Blood sugar control: Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control. 

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease. 

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent. 

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people,  likely because fiber increases feelings of fullness. 

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes. 

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent. 

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids. 

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS. 

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

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