Boost your beauty: JUNE is the right month to start ! 11 foods to consume

Did you girls know that June is the National Fruit and Vegetable Month? If you want to find beauty in your bowl this is the right moment to start! In June you can find the highest number of growing fruits and vegetables that can boost not only your heath, but also your beauty!

 Fill your plate with different colors and reap the health benefits. So here's the list of how they influence you:

1. Strawberries (these I love :D)

The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer.

Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving -- about eight strawberries -- provides more vitamin C than an orange.

This member of the rose family isn’t really a fruit or a berry but the enlarged receptacle of the flower. Choose medium-sized berries that are firm, plump, and deep red; once picked, they don’t ripen further. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world. In provincial France, they were regarded as an aphrodisiac. These red gems may be good for your heart in more ways than one.

2. Peas

Nutrient composition isn’t usually the first thing that comes to mind when we think of peas- but maybe it should be. Sweet and somewhat starchy, yes…but they also contain health-protective phytonutrients, anti inflammatory benefits and immune boosting vitamins. Green peas contain the following beauty boosting benefits for:  

·             Clear skin thanks to Vitamin C, Vitamin A and Zinc

·             Bone-building with Vitamin K, Manganese, Copper and Magnesium

·             Heart-healthy dietary fiber, vitamin B6 and potassium

·             Energy-producing iron, phosphorus, niacin, and riboflavin (vitamin B2)

·             Muscle-building protein. Recent research has shown that green peas are a reliable source of omega-3 fats in the form of alpha-linolenic acid (ALA)

·             One of the phytonutrients found in peas–a polyphenol called coumestrol–has recently come to the forefront of research with respect to stomach cancer protection

3. Broad Beans

 

You may know them as fava, butter, Windsor, horse or even English beans. Whatever name you use, these beans are meaty and flavorful enough to hold their own as a side dish or mixed into an entree. Adding just a handful of these beans to a salad provides a boost of protein, fiber, potassium and energy-providing B vitamins.

They're rich in:

Folate

Folate participates in biochemical processes that create genetic material, build cells and metabolize amino acids. It’s so essential for the growth and development of new cells that it helps prevent birth defects of the brain and spinal cord when taken before and during early pregnancy. Everyone needs folate to produce healthy red blood cells and prevent anemia, according to the Office of Dietary Supplements. One cup of cooked broad beans contains 44 percent of the recommended daily intake of folate.

Iron

Most beans, including broad beans, are good sources of iron. One cup of broad beans has 3 milligrams of iron, which is 32 percent of the recommended daily intake for men and 14 percent for women. In addition to carrying oxygen throughout the body, iron-dependent enzymes sense when oxygen levels drop and initiate processes that allow the body to compensate. Iron supports the immune system by functioning as an antioxidant that protects the white blood cells responsible for destroying bacteria.

Zinc

Enzymes are proteins that activate and speed up chemical processes inside your body. Almost 100 enzymes depend on zinc to fulfill their roles, according to the Linus Pauling Institute. In this role, zinc is vital for normal growth and development. Zinc deficiencies can cause growth retardation and delayed neurological development. Your immune system also suffers if you don’t get enough zinc. Decreased levels of zinc are associated with fewer white bloods cells available to fight invading pathogens and infection. The zinc from 1 cup of broad beans provides 15 percent of the recommended daily intake for men and 21 percent for women.

Considerations

If you have Parkinson’s disease, talk to your physician before eating broad beans. Broad beans are a natural source a levodopa, which is converted into the neurotransmitter dopamine. Dopamine is one of the medications used to treat the symptoms of Parkinson’s, but consuming levodopa from broad beans can cause both good or bad effects, according to the University of Maryland Medical Center. Their possible impact should be assessed by a doctor familiar with your condition.

4. Cherries (personally I can't live without them :P)

    Cherries are one of the very low calorie fruits; however, are rich source of nutrients, vitamins, and minerals. Both sweet as well as tart cherries are packed with numerous health benefiting compounds that are essential for wellness.

    Cherries are pigment rich fruits. These pigments, in fact, are polyphenolic flavonoid compounds known as anthocyanin glycosides. Anthocyanins are red, purple or blue pigments found in many fruits and vegetables, especially concentrated in their skin, known to have powerful anti-oxidant properties.

    Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory agents by blocking the actions of cyclooxygenase-1, and 2 enzymes. Thus, consumption of cherries has potential health effects against chronic painful episodes such as gout arthritis, fibromyalgia (painful muscle condition) and sports injuries.

    Research studies also suggest that anti-oxidant compounds in tart cherries help the human body to fight against cancers, aging and neurological diseases, and pre-diabetes condition.

    Cherry fruits are very rich in stable anti-oxidant melatonin. Melatonin can cross the blood-brain barrier easily and produces soothing effects on the brain neurons, calming down nervous system irritability, which helps relieve neurosis, insomnia and headache conditions.

    Further, they are also mild source of zinc, moderate sources of iron, potassium, and manganese and good source of copper. Potassium is a heart-healthy mineral; an important component of cell and body fluids that regulate heart rate and blood pressure.

    The fruits, especially tart cherries are exceptionally rich in health promoting flavonoid poly phenolic anti-oxidants such as lutein, zea-xanthin and beta carotene. These compounds act as protective scavengers against harmful free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.

    Anti-inflammatory property of cherries has been found effective in reducing heart-disease risk factors by scavenging action against free radicals.

    Acerola or West Indian cherry has exceptionally very high levels of vitamin-C (1677.6 mg per 100 g or 2796 % of RDA) and vitamin-A (767 IU per 100 g).

5. Carrots

Carrots are a vitamin-rich root vegetable. You can find carrots in a variety of colors besides traditional orange, including yellow, red and purple. Carrots can be enjoyed raw or cooked or in juices and smoothies. This nutritious vegetable provides many health benefits.

Vitamin A

One medium carrot contains 204 percent of your daily recommended value of vitamin A, a vitamin found in animal and plant-based foods. In plant-based foods, this vitamin is produced by your body from the nutritional compound beta-carotene. This vitamin, also known as retinol, is responsible for maintaining the health of your eyes. Vitamin A helps your eyes retain their ability to adjust to changes in light and maintains necessary moisture and mucus levels of your eyes.

itamins K and C

Carrots are also a good source of vitamins K and C. Vitamin K maintains your blood's ability to clot. It also contributes to bone strength and kidney health. Furthermore, according to the Mayo Clinic, vitamin K may help reduce your risk of developing non-Hodgkin lymphoma. One medium carrot contains 8 mcg of vitamin K. One medium carrot also contains 6 percent of your daily value of vitamin C, which is associated with a healthy immune system and strong teeth and gums. Vitamin C can also help your body absorb iron and can help combat free radicals.

Fiber

Fiber is one of three types of nutritional carbohydrates, your body's main nutritional energy source. Fiber may be best known for its ability to promote bowel regularity. It can also help control your blood sugar levels and contribute to healthy weight management, as a diet high in fiber can keep you full for longer. A medium carrot will provide you with 2 g of fiber, or 7 percent of the daily recommended value.

Potassium

If you are hoping to raise your potassium intake, consider eating more carrots. One carrot contains 400 mg of potassium, or 11 percent of the daily recommended value. According to the health website Organic Facts, potassium is the third-most-abundant mineral in your body. It may help reduce your risk of stroke, high blood pressure and anxiety. It helps to control your metabolism and improves the health of your muscles, heart and nervous system. Potassium also regulates electrolyte absorption and is necessary for proper hydration.

6. Spinach (this one i don't like :P)

The benefits of spinach are many. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie. Here are some spinach facts to consider:

    This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

    One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable.

    This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a green smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest time.

    Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.Remember Popeye? He squeezed those cans of spinach into his mouth and instantly developed muscles and super strength. Well, he also may have been protecting himself against various illnesses and conditions.

Bunch of Fresh Spinac

5. Another of the benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.

6. Gastrointestinal health can be guarded by eating more of this food. The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Also, DNA damage and mutations in colon cells may be prevented by the folate that’s present in this green leafy vegetable.

7. Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.

8. Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.

Spinach Salad with Pine Nut

9. Have you heard of lutein? It’s a carotenoid found in spinach that is protective against eye diseases such as age-related cataracts and macular degeneration. There is some indication that it might be absorbed better if you eat it with a little fat, such as a small amount of olive oil, or the food that you’re eating it with may contain some fat.

10. The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy. 

7.  Cucumber helps with:

1. Aid in weight loss: Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss.

2. Hydration: They are 95% water but far more nutritious.

3. Diuretic: It encourages the elimination of waste products from the body through urination. Regular intake of cucumber helps to dissolve bladder or kidney stones.

4. Nutrition: They contain  vitamin B1, B2, B3, B5, B6, folic acid, vitamin C, calcium, iron, magnesium, phosphorus, potassium and zinc.

5. Energy: They are a good source of B-vitamins and carbohydrates that can provide that quick pick-me-up when needed!

6. Skin care: The high water content, antioxidants, and the presence of certain minerals like magnesium, potassium, and silica make cucumbers an essential part of skin care. Facial masks containing cucumber juice can be used for skin tightening. Ascorbic acid and caffeic acid present in cucumbers can bring down the water retention rate which in turn diminishes the puffiness and swelling under the eyes. Cucumber skin also can bring relief to the skin caused by sunburn or windburn.

7. Anti-fog: Rub a slice of cucumber on mirrors to prevent fogging.

8. Fight cancers: Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol which are linked to a reduced risk of several types of cancer.

9. Pest control: Place a few slices in a small pie tin in your garden soil and the scent produced from the reaction with the aluminum drives grubs and slugs away

10. Control blood pressure: Cucumber juice contains a lot of potassium, magnesium, fiber, and phytonutrients that work effectively for regulating blood pressure.

11. Diminishing cellulite: Try rubbing a slice of cucumber along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and instantly reducing the visibility of cellulite. Works great on wrinkles too!

12. Stimulate hair growth: They contain silicon and sulphur and thus a regular intake of cucumber can help promote healthy hair growth. For best results, mix cucumber juice with the juices of carrot, lettuce or spinach.

13. Appetite control: They are filling, yet low-calorie. They’ve been used for centuries–they were used by European trappers, traders, and explorers for quick meals to thwart off starvation.

14. Shoe polish: Rub a cucumber slice over you shoes to provide a quick and durable shine.

15. Teeth and gum health: They are a good source of dietary fiber and this fiber massages the teeth and gums.

16. Natural WD40 (lubrication): need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic area.

17. Relaxer: Cut up an entire cucumber and place it in a boiling pot of water. The chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown by studies to reduce stress in new moms and college students during final exams.

18. Halitosis control: Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath. The phytochemicals will kill the bacteria in your mouth responsible for causing bad breath.

19. Shining metals: Take a slice of cucumber and rub it on faucets, sink, stainless steel, or surfaces you want to clean. It will remove years of tarnish and bring back the shine.

20. Ink eraser: Take the outside of the cucumber and slowly use it to erase the pen writing; also works great on crayons and markers that the kids have used to decorate the walls.

21. Aid digestion: Their high water and dietary fiber are very effective in driving away the toxins from the digestive system. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

22. Promotes joint health: Cucumbers are an excellent source of silica, which is known to help promote joint health by strengthening the connective tissues.

23. Treat tapeworms: Cucumber seeds are used as a natural remedy for treating tapeworms. Bruised cucumber seeds mixed with water are also effective in the treatment of swellings of the mucous membranes of the nose and the throat.

24. Nail care: The high silica content of cucumbers also helps to prevent splitting and spoiling of nails of the fingers and toes.

25. Relieve gout and arthritis pain: Cucumbers are rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering uric acid levels.

26. Helps diabetes: Cucumbers contain a substance needed by the cells of the pancreas for producing insulin.

27. Reduces cholesterol: Researchers have found that sterols in cucumbers help reduce cholesterol levels.

28. Teething toy: Frozen slices of cucumber help soothe babies’ gums. (adult supervision at all times).

8. Asparagus

Studies show that asparagus balances insulin levels, which means that it powerfully prevents diabetes. Ensuring that our insulin levels are stable is one of the most important things we can do for our health. It allows us to live long and feel good. Its unique mineral profile makes it an effective natural diuretic. Natural diuretics promote the formation of urine in the kidneys, aiding in detoxification and cleansing.Asparagus is also a powerful aphrodisiac and one of the best foods to increase libido. Just check out its shape.

Asparagus is also one of the only vegetables to contain insulin, which feeds friendly bacteria that live in the large intestine. This makes it a great food for preventing yeast overgrowth, and it generally keeps the digestive system and belly well.

Asparagus contains loads of folate. Among other health benefits, folate is essential for pre conception and the early stages of pregnancy. Asparagus' high level of this mineral means that is can reduce the risk of birth defects and helps the nervous system develop beautifully.

Here are some other benefits that make asparagus one of the best super foods on the planet.

* Great for your heart

* Asparagus fights depression and puts you in a good mood

* Gets rid of warts by eating one of the best super foods on the planet!

* Asparagus lowers cholesterol

* Stimulates milk production in nursing mothers

* It is a potent antioxidant

* Is antifungal and antiviral

* Your kidneys will love asparagus... it helps cleanse the body and prevent kidney stones

* Asparagus prevents bladder and urinary tract infections

* Helps with treating HIV

* Helps prevent multiple sclerosis

* Asparagus contains anti cancer properties and is especially powerful in preventing lung cancer

* Is energizing and fights chronic fatigue syndrome

* Asparagus will lower blood pressure naturally

* Asparagus is top of the list of alkaline foods

* Asparagus stimulates hair production and is one of the best super foods for balding.

9. Lettuce

• Constipation – lettuce, are highly recommended in cases of constipation, as they facilitate the removal of faeces due to its fiber content and digestibility.

• Insomnia – For those who are unable to sleep at night this is a good news for you, as insomnia contains a sleep-inducing substance in it. It is recommended to be taken at night.

• Diabetes – The very low carbohydrate content of lettuce, makes it highly recommended for the diabetics.

• Digestive disorders – lettuce is also recommended in cases of digestive disorders, as when eaten before a meal, it helps tones the stomach, thus, facilitating digestion.

• Obesity – After eating a lettuce, a great feeling of satiety is experienced. It also provides a few amount of calories which makes it tolerable for the obese.

• Nervous system disorders – The regular consumption of lettuce produces a mild sedative effect. It also supplies necessary B group vitamins for nervous system wellness. It is indicated in cases of anxiety, stress, or nervousness

10. Rhubarb

1. Rhubarb contains antioxidants like lycopene and anthocyanins, helping to fight off disease.

2. It apparently can help lower cholesterol, boosting your heart health.

3. Rhubarb stalks are a good source of fibre, benefiting your digestive health.

4. It contains vitamin K, an essential property that helps with blood clotting, protecting the bones and help fighting off liver and prostate cancer.

5. Rhubarb is also a good source of vitamin C (great for a healthy immune system), calcium, potassium and magnesium.

11. courgette/zucchini

As a part of the summer squash family, zucchini not only offers delightful taste and texture to many dishes, but also carries with it many health benefits. Here are eight reasons why you and should include it in your diet.

Diet

One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.

Lower Cholesterol

The dietary fiber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because fiber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid.

The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body's blood vessels, thus hampering the onset of atherosclerosis.

Cancer Prevention

Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.

Prostate Health

Studies show that the phytonutrients in zucchini aid in reducing the symptoms of benign

prostatic hypertrophy (BOH), a condition in which the prostate gland enlarges and leads

to complications with urination and sexual functions in men.

Anti-Inflammatory Vitamins C and A not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents. Along with the copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.

Heart Attack and Stroke Prevention

A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral

proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a

vitamin needed to break down the dangerous amino acid homocysteine, which - if

levels in the body shoot up - can contribute to heart attack and stroke.

Lower Blood Pressure

Along with magnesium, the potassium found in zucchini helps lower blood pressure. If

unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood

vessel damage), heart attack, stoke, and many other serious medical conditions. Both

the potassium and magnesium in zucchini, however, can help alleviate the stress on the

body's circulatory system.

High in Manganese

A trace mineral and essential nutrient, manganese provides many health benefits and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.

The manganese in zucchini also increases the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochondria against oxidative stress. Finally, manganese is essential for the production of proline, and amino acid that allows collagen to form, thus allowing for healthy skin and proper wound-healing.

 There are some of these fruits/vegetables that I really don't like: spinach, asparagus, zucchini? bleach ! :/ I'd rather have strawberries and cherries all day :D
So tell me, is there any of the before mentioned foods that you can't eat? Let me know :)