The Green World

The green plants is the Green Heart

Plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. Additionally, they may also reduce the medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. Here is a healthy diet according to WHO. It is a detailed beginner’s guide.

Unlocking the Powers of Fruits and Vegetables

Beside being colourful and tasty, the fruits and vegetables have a wealth of nutrients that are very essential to our body’s health. Berries can aid in memory retention, while spinach has antioxidants that enhance skin health. A healthier you is made up of bites from these foods that are nutrition-rich ranging from supporting healthy digestion to enhancing immunity. Boosting heart health through citrus fruits or detoxification with broccoli family plants called cruciferous. Unlocking nature’s secrets, we learn how to enjoy more than just one meal a day here.

Unveil the Power of Herbs and Spices

Spices and herbs have been used for centuries for culinary and medicinal purposes. They enhance the flavor, aroma, and color of food and beverages and can also protect against acute and chronic diseases. There is now ample evidence that spices and herbs possess antioxidant, anti-inflammatory, antitumorigenic, anticarcinogenic, glucose—and cholesterol-lowering activities, as well as properties that affect cognition and mood.

Starch

Starchy foods are a good energy source and the main source of a range of nutrients in our diet. They also contain fibre, calcium, iron and B vitamins. Just watch out for the added fats you use when you cook and serve them because this will increase the calorie content.

Legumes

There are wide varieties of legumes or pulses, including kidney beans, cannellini beans, Great Northern beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas, chickpeas, and lentils. Suprisingly, legumes are naturally low in fat and provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. One serving of legumes is one-half cup, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fiber, 8 g of protein, and 1 g of fat. More info here. Find reasons to eat legumes here.

Nuts

Eating nuts as part of a healthy diet may benefit the heart. Nuts contain unsaturated fatty acids and other nutrients. However, some nuts may be high in calories, so it is essential to limit portions. They are inexpensive, easy to store and easy to pack when you’re on the go. Source here.

Seeds

Seeds are a nutrition powerhouse that can easily be added to everything from soups and stir-fries to bread and salads, bringing flavour and texture. As a family, they contain nutrients that support the heart, bones, muscles, brain., and immunity. Six important seeds should be explored daily.

The Gut Microbiome and its Impact on the Brain

A plant-based diet benefits human health by fostering diverse and stable microbial systems. Vegans and vegetarians have higher counts of certain beneficial bacteria compared to omnivores. Plant fibers consistently increase lactic acid bacteria and reduce harmful species. Polyphenols in plants boost Bifidobacterium and Lactobacillus, which provide anti-pathogenic, anti-inflammatory, and cardiovascular benefits. High fiber intake promotes the growth of bacteria that ferment fiber into beneficial short-chain fatty acids, improving immunity, blood–brain barrier integrity, energy provision, and intestinal function. More here

A balanced diet is important!

A balanced diet supplies the nutrients your body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. The balanced diet also includes exercise, which prevent the risk of obesity and various diseases that make up metabolic syndrome, such as type 2 diabetes and high blood pressure. Full info here.

5 A Day of Vegetables and Fruits

Intakes of herbs and spices

2.7 g/day as food frequency questionnaire; 1.6 g/day as herbs and spice record

Severing size vs portion size

How much calories do I need per day

The Green for Forests

A forest is a dense community of trees (as big plants). When we take a break from the rush of our daily lives, we walk into a forest. We enjoy the beauty and peace of being in a natural setting. It shows that visiting a forest has real, quantifiable health benefits, both mental and physical. Even five minutes around trees or in green spaces may improve health. More benefits of forests here.

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Cite: Nhung H.A. Nguyen, 2023. Yoga Science, www.yogascience.eu