Researchers developed interest in Mediterranean Diet after observing decreased rate of illness such as heart diseases in countries like Greece and Spain. As per the research report Mediterranean diet included higher amount of cereals, vegetables, fruits and lesser quantity of red meat. According to another research study eating higher amount of broccoli reduces the risk of prostate cancer in men.

Researchers observed dietary habits of people living in Mediterranean countries like Greece and Spain. They found that people living there eat more fish and vegetables and less quantity of red meat. Researchers even observed that people preferred cooking in olive oil and drank alcohol in moderation.

Harvard University researchers asked thousands of Greece residents to keep a record of food consumed over a period of 8 years. The research study included people of different age groups. Researchers used a scoring system to rank the adherence of people towards Mediterranean diet. Keeping various aspects in mind researchers compared worst scoring group with the group followed the diet closely.

The research study was led by Dr. Dimitrios Trichopoulos, said: “Adjusting one’s overall dietary habits towards the traditional Mediterranean pattern had an important effect.” Researchers found that simply by consuming more of unsaturated fats like olive oil decreases the risk of cancer development by 9%. The risk was further reduced by 12% by making 2 dietary changes like high consumption of lentils, beans and peas and reduced amount of red meat.

“The research highlighted the importance of a healthy balanced diet. It shows there are a number of things you can do, and there is no one ’superfood’ that can stop you developing the disease.” Sara Hiom of Cancer Research UK said. In another similar research study conducted by Institute of Food Research, Norwich suggests the cancer cutting benefits of broccoli.

The research was mainly concentrated on men with higher risk of prostate cancer. The study was conducted by including 400gms of broccoli or peas in the diet and researchers compared the effects. The research results suggest that broccoli or other members of cruciferous family like Brussels sprouts or cauliflower has the potential to reduce or prevent the disease development.

This research study was published in Public Library of Science Journal and it was led by Professor Richard Mithen. Prof. Richard Mithen said: “Eating two or three portions of cruciferous vegetables per week, and maybe a few more if you lack the GSTM1 gene - should be encouraged.” Medical Director, Cancer Partners, UK, Professor Karol Sikora said: “Although the observation period was too short and the numbers too small to show that the incidence of cancer actually fell, it is the first clear demonstration that broccoli and presumably other cruciferous vegetables may well reduce cancer risk.”

Source: Mediterranean Diet ‘Cuts Cancer’

• Maintain ideal weight
• Consume variety of foods
• Eat foods containing sufficient fiber and starch
• Avoid excess of cholesterol and fat
• Avoid excess of sugar
• Avoid excess of sodium
• Drink alcohol in moderation

Before planning your meal you need to follow this guideline. You can take help of your physician, dietician or nutritionist for better planning of your arthritis diet.

You will come across number of advices regarding nutritional supplements and diet changes for arthritis pain. By altering your diet you can easily get relieve from the arthritis pain. To find relief from arthritis pain, try some of the diet changes listed below:

• Eat More Fish: In case you are suffering from severe joint stiffness and pain you need to eat more fish. Several research studies have found that omega-3 fatty acids, which are found in fatty fish, can help relieve some of the joint stiffness and pain. Fishes which are rich source of omega-3 fatty acid are Sardines, Tuna, Herring, Salmon, Trout, Mackerel, Lake Whitefish, Anchovies and Bluefish. In case you don’t like fish then you can eat fish oil capsules. The most effective dose for relieving arthritis pain is around 3-5gms/day, but it may take several weeks before you notice an improvement.
• Savor Some Plant Oils: In case you are suffering from rheumatoid arthritis then it is better to replace some of the fats in your diet with olive oil may relieve your joint ache. According to a research study Mediterranean diet rich in olive oil reduces the production of inflammation causing substances in Rheumatoid Arthritis. Other oils which are helpful in reducing joint inflammation are flaxseed, evening primrose, borage seed and rapeseed oils. They contain a fatty acid which is similar to omega-3 fatty acid and is called as Gammalinolenic Acid (GLA). Since you don’t find these oils in your normal diet hence you can get them from supplements. The effective dose is 1-2gms/day. Another research study found that an unusual combination of plant oils may help the osteoarthritis pain.
• Fill Up On Veggies: Various research studies show that vegetarian diet may lessen the rheumatoid arthritis symptoms. Though it is not clear why vegetarian diet is beneficial in arthritis. It could be the positive effect of absence of red meat from your diet as scientists think meat affects the types of fatty acids in the blood, which can lead to inflammation. In case you have decided to avoid meat then make sure that you get enough of protein from other sources like beans, corn, nuts, wheat germ, peas and bread.
• Spice up Your Life: If you enjoy spicy food then you might be at advantage. Turmeric the main ingredient of spicy food contains natural anti-oxidant and anti-inflammatory substance called curcumin. Researchers think that curcumin may block the release of compounds causing joint inflammation.
• Grab Hold of Ginger: Ginger works as a natural anti-inflammatory hence reducing the pain and swelling associated with arthritis. According to a research conducted in Denmark ginger was found to relieve muscular discomfort, pain and inflammation. The effective dose is 5gms of fresh ginger or 1gm of powdered ginger/day.
• Eliminate the Offenders: It is observed that some foods might trigger your arthritic pain. So to find out if food allergies are flaring your arthritis pain you need to try eliminating certain foods from your diet one at a time until you observe improvement. The foods most often thought to aggravate arthritis include milk, shrimp, certain meats, wheat products and nightshade vegetables like bell peppers, tomatoes, eggplant, potatoes, etc.

Just remember that arthritis symptoms tend to come and go and well planned and balanced diet can certainly help relieving you from arthritis pain.

• Colored Fruits: Try to include colored fruits in your diet as they are beneficial for your health and they contain low calories. This group includes fruits like cherries, plums, oranges and blueberries. Besides being low in calorie count they are rich in Vitamin C and even the fat content is less.
• Avoid Butter: It is better to avoid butter. For sautéing instead of butter you can use olive oil, vegetable broth, wine, water or fat-free cooking spray. For baking purposes you can use canola oil instead of butter.
• Milk and Cheese: In case you are following strictly vegetarian diet excluding even the milk and its products then as substitute of milk you can opt for Soy bean milk, nutritional yeast flakes or Soy cheese. Soy contains same protein as that of milk.
• Nuts: It is better to consume more nuts as they are good source of healthy unsaturated fats. Instead of stick margarine or butter it is better to use canola or olive oil.
• Vegetables, Fruits and Whole Grains: These are rich source of good carbohydrate. They also supply 20-30gms of dietary fiber daily. Besides that they also provide essential minerals, vitamins and phytochemicals.
• Proteins: This is highly essential for healthy and good looking organs, muscles, skin and bones. For vegetarians the best sources of protein are dairy products, lentils, nuts, whole grains and seeds.
• Vitamin B 12: This essential for the production of red blood cells and in prevention of anemia. Generally it is found in animal products which also include eggs, cheese and milk. For vegetarians the best source of Vitamin B 12 is fortified soy products, enriched cereals, fruits and vegetables. Besides this you can also take Vitamin B 12 supplement.
• Calcium: Calcium is highly essential for strengthening your teeth and bones. Hence it is necessary to take sufficient amount of calcium in your diet. It is better to select a low-fat calcium source like low-fat yogurt or skim milk. Low-fat dairy products are rich source of calcium for vegetarians. Other best sources of calcium are dark green vegetables like turnip, spinach, kale, broccoli and collard green. In case you are not getting adequate amount of calcium then you can take supplements.
• Minerals and Vitamins: In case of vegetarian diet you tend to get fewer amounts of minerals and vitamins. Hence it is better to take mineral and vitamin supplement.
• Zinc: This is highly essential mineral as it is an important component for various enzymes. It also plays an important role in protein formation and proper cell division. Best source for zinc is whole grains, wheat germ, nuts and Soy products.

A well-planned vegetarian diet can fulfill your daily nutritional requirements. In case you are not confident regarding your diet plan then it is better to go to a professional dietician or physician.

Health Benefits of Oatmeal:

As told above oatmeal is simply a processed form of oats. Hence all the health benefits of oatmeal are derived from oats. Oats are a great source of insoluble and soluble form of fiber. Other health benefits of oatmeal are listed below:

• The major component of oatmeal is fiber. It contains both forms of fiber: insoluble as well as soluble fiber. In case you are suffering from constipation then a bowl of oatmeal can relieve you from constipation.
• Insoluble fiber of oatmeal has cancer fighting properties hence reduces the risk of cancer development. Basically insoluble fiber of oatmeal attack specific bile acids hence reducing their toxicity. There are some phytochemicals present in oatmeal which also enhances the cancer fighting property of oatmeal.
• Soluble fiber present in oatmeal is beneficial in maintaining the cholesterol level. It reduces the level of bad cholesterol or LDL and maintains the level of good cholesterol or HDL.
• Besides the above benefits soluble fiber reduces the digestion rate of starch. This property makes oatmeal perfect breakfast for diabetics as it avoids the sharp rise in sugar level.
• Oatmeal is one of the excellent sources of calcium especially when prepared with milk. Hence eating oatmeal breakfast strengthens your bones, hair and teeth. Besides this it reduces the risk of osteoporosis.
• Oatmeal is an excellent source of Vitamins and minerals including Vitamin E, copper, iron, zinc, magnesium, selenium and manganese. Hence ensuring proper maintenance of body physiology.
• It is observed that the risk of developing various heart diseases is less among people eating oatmeal regularly.
• Oatmeal is also popular among people who want to shed extra weight. Basically oatmeal has filling effect hence reduces the urge to snack in-between.
• Oatmeal is also a rich source of protein and antioxidant and complex carbohydrate.
• Latest research studies show that oatmeal is highly efficient in reducing high blood pressure.
• Besides above mentioned health benefits of oatmeal, it is also used in various home remedies for various skin problems. Oatmeal when used as facial scrub it results in soft and supple skin. When it is used for bath it reduces the risk of various skin problems like rashes, allergies, etc.

The health benefits of oatmeal are abounding. To experience the various health benefits you need to start eating oatmeal from today. In case you don’t like the taste of oatmeal try to make it interesting by adding honey, fruits like blueberries, strawberries, etc. or flavored protein powder. This will not only enhance its taste but will also enhance its health benefits.

• Are you suffering from constipation, then start eating Rhubarb. This red delicious fruit acts as a natural laxative.
• Drinking green tea in summers can prevent you from prickly heat. Besides being an excellent anti-oxidant green tea is effective in preventing painful prickly heat.
• Pasta may help you in sleeping. Carbohydrate rich dinner can induce peaceful and sound sleep. Whole wheat bread and pasta are more effective as it contains complex carbohydrates.
• Everyone knows the importance of breakfast. Here’s another reason to eat breakfast. Research study conducted by researchers at Aberdeen University shows that eating breakfast reduces the risk of developing esophageal cancer.
• Want to look younger start eating kidney beans. Kidney beans hold 3rd position among the most antioxidant rich food as per US Department of Agriculture.
• Flaxseed oil is helpful in keeping you slim and trim. Flaxseed oil gives you a feeling of fullness and stores less amount of fats.
• Calcium content is more in semi-skimmed milk as compared to full fat milk. As compared to full fat milk semi-skimmed milk contains less calories but it has high content of protein, calcium and Vitamin B. However semi-skimmed milk contains less quantity of Vitamin E and A.
• Spinach can worsen your kidney stone problem. Spinach contains high levels of oxalate which enhances the formation of kidney stones.
• Sipping boiling hot beverages can damage your smile. Drinking hot beverages or drinks causes your gums to recede making them susceptible to infection. Hence it is better to drink lukewarm drinks.
• Fruit juices can decay your teeth. They contain high levels of fructose which may result in decaying of teeth. It is advisable to drink fruit juice with meals or brush your teeth after drinking fruit juice.
• Teabags are effective in curing cold sores. Inflammation and infection associated with cold sores can be reduced by placing a used and cold teabag on the affected area.
• Carbonated drinks have negative impact on your immune system. Fizzy drinks results in the depletion of zinc levels in the body. Zinc plays an important role in supporting your immune system.
• In the terms of quality and health frozen vegetables and fruits are equivalent to fresh ones provided they are frozen immediately after picking.
• Crusty bread might prevent you from developing cancer as crusts are rich in cancer fighting antioxidant named pronyl-lysine. This finding was published in the Journal of Agriculture and Food Chemistry.

For more interesting articles on diet and other health topics keep visiting our channel.

• A pint of stout or beer is as beneficial as red wine. According to scientists of University of Western Ontario, Canada like red wine a pint of stout or beer is beneficial for fighting heart disease or cancer.
• If you believe old wives tale then garlic can treat verrucas and mouth ulcers. As per the tale a drop of garlic juice when applied on the affected area before bedtime obstructs the growth of mouth ulcer.
• Do you love barbecued food then you need to know that it can cause cancer. Eating char-grilled or burnt meat can cause stomach, colon, pancreatic and breast cancer as it enhances the level of carcinogenic compounds.
• Cinnamon is highly beneficial for diabetic patients. According to the US research study ½ teaspoon of cinnamon daily can reduce blood sugar level.
• For easy breathing start eating chillies. Chillies contains a compound called Capsaicin, this compound is believed to shrink the mucous membranes hence clearing the blocked sinuses and nose.
• The red flesh of water melon is rich source of an anti-oxidant known as Lycopene. This anti-oxidant is helpful in keeping prostate gland healthy.
• Chewing nuts can reduce the risk of blood clot formation. Nuts boosts-up nitric oxide, compound which is believed to relax blood vessels and eases the blood flow.
• According to Japanese research study yoghurt can combat the problem of bad breath. To neutralize halitosis you need to eat few spoons of natural yoghurt.
• As per a research study conducted US scientists, artificial sweetener can increase your weight. The research study shows that artificial sweetener like fructose changes your metabolism and makes you fat.
• According to a research coffee can boost your love life. Research study shows that caffeine can enhance blood circulation in vital organs.
• Manuka honey if consumed daily in small quantity can prevent stomach ulcers.
• Olive oil is beneficial for heart problems. Olive oil contains a compound named Oleocanthal which has properties similar to painkillers used to cure heart problems.
• Sesame seeds are believed to reduce blood pressure. Try adding few sesame seeds daily in your salad as it is even rich source of protein, niacin, iron and calcium.
• Avocados are beneficial in combating symptoms of depression as it enhances the serotonin levels.
• Regular consumption of cuppa tea reduces the risk of cancer development. Tea contains large number of flavonoids which help in reducing the blood pressure, prevents wrinkles and fight cancer.

We’ll back soon with some more food facts, keep visiting our site.

• According to a study conducted at Reading University, Pineapple is a natural painkiller. The study shows that pineapple contains anti-inflammatory enzymes that relieve you from the pain associated to conditions like arthritis.
• Heart attacks could be prevented with the help of Pomegranate juice. Fresh juice of Pomegranate is believed to reduce the blood pressure and improves the blood flow to heart.
• Onions are potent natural antibiotics as they contain allicin which protects your circulatory system. Allicin is considered to be a powerful natural antibiotic.
• According to researchers of Pennsylvania State University Mushrooms can protect against cold. Mushrooms are rich source of ergothioneine, an immune-boosting anti-oxidant.
• As per a research study at Tufts University, Boston, Blueberries can boost your memory power. Age-related memory deterioration and short-term memory can be delayed by eating ½ cup of blueberries regularly.
• According to scientists at Harvard University consuming few chocolate bars in a week can increase your life approximately by a year.
• In case you are on medication then it is better to avoid grapefruit juice. As per some research evidences grapefruit juice obstructs the break down of some drugs.
• Avoid drinking coffee or tea with meals as they prevent the assimilation of certain nutrients. For instance if you drink 1 cup of tea with meal then you will get ½ the iron whereas fruit juice will double the assimilation of nutrients.
• Cherries are considered to cure gout. Cherries are rich in compounds which significantly reduces the production of compounds resulting in joint inflammation.
• According to a study published in the Journal of Biological Chemistry, turmeric is beneficial in preventing Alzheimer’s. Turmeric stops the production of amyloid plaques which are the main factors resulting in Alzheimer’s.
• Asthma symptoms can be cured by sniffing a lemon. A research conducted on rats found that inhaling limonene improves breathing. Limonene is the chemical compound which provides aroma to lemon.
• You can improve your eyesight by eating Kiwi fruit. Kiwi fruits contain good amount of lutein. This lutein is an anti-oxidant which protects your eyesight.
• Regular consumption of figs can delay osteoporosis. Figs are rich source of calcium hence they tend to delay osteoporosis.
• Cambridge University’s research team discovered that Soya can imitate drugs used to cure breast cancer. Researchers found that Soya rich diet has similar effect as that of Tamoxifen, anti-cancer drug.
• Coriander can help you in reducing your blood cholesterol level hence helpful in preventing various heart problems.

To know more amazing food facts keep visiting our site.

• Atkins Diet Plan: Among all the diet plans Atkins is most admired. Basically it is a low carbohydrate diet plan. This diet plan encourages carbohydrate elimination from your diet. This diet plan doesn’t restrict the fat intake hence you can consume as much of fat you want to. A thorough research work is required before you start following Atkins Diet Plan.
• South Beach Diet Plan: This diet plan is one of the most successful weight losing diet plans. South Beach diet plan does not restrict your fat or carbohydrate intake but it encourages balanced intake of carbohydrates and fats. Basically this diet plan works on your glycemic index. In south beach diet plan initially for 2 weeks there is a restriction on carbohydrate intake. After that carbohydrates are reintroduced but with low glycemic index. In this diet plan you need to consume meals 3 times in a day.
• Cabbage Soup Diet Plan: Even this diet plan is highly effective in shedding extra weight. This diet consists of insignificant amount of calories. Even if you follow this diet plan you will observe instantaneous weight loss. You will observe increase in weight loss with more consumption of soup.
• Grapefruit Diet Plan: This one of the most effective diet plan for obese people. The main advantage of this diet plan is that with weight loss you get additional benefits of grapefruit. Grapefruit diet is basically a low-fat and low-calorie diet plan.
• SlimFast Diet Plan: In this diet plan you need to consume 2 SlimFast shakes during breakfast and lunch. Dinner consists of regular meal. The SlimFast shakes are the main ingredients which help you in your weight loss program.
• Subway Diet Plan: The key ingredient in this diet plan is low-fat Subway sandwiches. These sandwiches are effective in weight loss.
• Beverly Hills Diet Plan: This diet plan harvests the advantages of the natural chemical reaction of foods when consumed. This diet plan is strict regarding the combination of foods you consume. According to this diet plan carbohydrates should be consumed with carbohydrates and proteins with proteins.
• 3-Day Diet Plan: In this diet plan you need to strictly follow 3-day meal plan. Even this is an effective way to loss weight.
• Apple Cider Vinegar Diet Plan: This diet plan is considered to be one of the most sensitive plans. This diet plan should be followed carefully. Apple cider vinegar diet plan is a low-calorie diet stimulating rapid weight loss.
• Negative Calorie Diet Plan: In the top 10 list this diet plan is the ultimate diet plan. This diet plan includes fresh healthy vegetables.

It is observed that gestational diabetes develops during 20-24 weeks of pregnancy. According to experts the only cure for gestational diabetes is the delivery of the baby. The blood sugar levels attain their normal level after delivery. One of the most common treatments for controlling the blood sugar levels is Insulin Shots. But it is seen that most of the pregnant women are not comfortable taking insulin shots.

The other best method to control blood sugar level is to make some dietary changes. But before making any changes in your pregnancy diet plan it is advisable to consult your gynecologist. Here are few essential tips regarding your pregnancy gestational diabetes diet:

• It is necessary for a pregnant woman to make sure that she eats approximately 1200mg of calcium daily. To achieve this one should at least consume 4 servings of calcium rich foods and dairy products daily. Calcium rich food includes green vegetables, nuts, calcium fortified beverages and foods and unsweetened ready-to-eat cereal fortified with calcium.
• Make sure that you consume foods rich in carbohydrate as they will provide energy, vitamins and minerals. Foods rich in complex carbohydrate and fiber are vegetables, fruits, cereals, whole grain bread, pea, lentils, legumes and dried beans. It is necessary to eat meals almost at the same time daily.
• In case of ready-to-eat cereals the serving size varies. It is better to check the total carbohydrate amount and serving size listed on the food label. It is advisable to keep the total carbohydrate amount to approximately 15g/serving.
• Bedtime snack is very important in gestational diabetes diet plan as it ensures that the blood sugar levels are under acceptable range overnight.
• Eating on the same time daily is very essential as it allows the body to settle in a schedule and then work accordingly on the calorie count.
• Milk is considered to be one of the healthy choices but the consumption of milk should be under moderation. Milk is rich in lactose which is simple sugar. Hence consuming more than 2-3 glasses of milk in a day will be harmful. Instead of milk consider other sources of calcium like decaffeinate unsweetened iced tea or club soda with orange or lemon.
• Besides gestational diabetes diet plan it is necessary to increase the activity level gradually. Exercise is essential to maintain the blood sugar at a normal range. Before following any exercise regimen it is advisable to consult your gynecologist.

Controlled dietary intake, regular exercise and proper care would lead to a healthy pregnancy even in case of gestational diabetes.

Vegetarian pregnancy diet ensures that you receive all essential minerals, Vitamins and other nutrients. Your vegan pregnancy diet should be like “Cornucopia” which contains fresh vegetables, fruits and all natural foods. A vegetarian diet can easily support health pregnancy and even lactation if it supplies sufficient energy. A vegetarian diet can be classified under 4 categories:

• Complete Vegetarian Diet: Pregnancy diet consisting only of fruits, vegetables, grains, seeds, legumes and nuts.
• Lactovegetarian Diet: This type of diet includes vegetables, fruits as well as milk and other dairy products.
• Ovo-Lactovegetarian Diet: Besides vegetables and fruits this diet includes eggs also.
• Semi-vegetarian Diet: Excluding red meat this diet includes chicken, fish with plant and dairy products and eggs.

It is observed that many vegetarian pregnant women are well nourished. In fact many a times exceeding RDA for almost all minerals and vitamins except for iron. In case of women who are thin and restrict themselves to strictly vegan diet might face some problems during pregnancy.

Vegetarian pregnancy diet might require multivitamin and mineral supplementation. You might even need to take fortified food for complete nutrition. It is observed that infant born to vegan parents tend to develop severe psychomotor retardation or spinal cord damage. This is mainly due to the deficiency of Vitamin B12 during pregnancy; hence you need to take multivitamin supplements.

According to American Dietetic Association, a pregnant woman should eat fruits and vegetables every day. It also recommends to gradually increasing the number of servings from five to seven. During pregnancy it is recommended to keep the fat content limited and vegetarian diet severs the purpose. The nutrient and health needs of pregnant woman are easily fulfilled by the vegetarian diet.

• You can easily obtain iron by eating sufficient amount of green leafy vegetables, nuts, seeds and bran.
• Calcium can be obtained from dairy and soy products.
• Yeast, nuts and dairy products are good source of folic acid.
• Beans, seeds, soy and nuts fulfills protein requirement.
• Vitamin B can be supplied by wheat germ, whole grains, cheese, eggs, beans and dairy products.

During pregnancy the nutritional requirement of a pregnant woman almost doubles up. Even a vegetarian diet can overcome the nutritional shortfalls. Vegetarian diet has complete solution for all the pregnancy problems. Here are few tips for vegan pregnant women for healthy pregnancy:

• It is advisable to increase your energy levels. You can achieve this by increasing the consumption of whole grains and legumes.
• Ginger tea can relieve you from the symptoms of morning sickness.
• To overcome the problems of constipation increase your consumption of fiber.
• To increase the production of milk during lactation period you can try raspberry tea.