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Psychology & Diet

why it is necessary to introduce them frequently in the diet

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Presse Santé

Sliced ​​mushrooms on your salad, creamy mushroom soup, sautéed and grilled mushrooms on the side. There are so many delicious ways to use mushrooms in your meals. Here’s some information on these trendy mushrooms, including an explanation of what scientists do and don’t know about them in terms of health benefits and risks, and how to incorporate them into a healthy daily diet.

What are mushrooms?

We can include mushrooms in a meal just as we would a vegetable. But mushrooms are mushrooms, which puts them in an entirely separate food kingdom. Mushrooms grow wild outdoors, but they are not the varieties we usually eat. For consumption, the mushrooms are grown indoors throughout the year. Fun fact about mushrooms: they don’t need light to thrive. They get their nutrients from the compost in which they grow.

Common questions and answers

What are the health benefits of mushrooms?

Mushrooms are low in calories and fat, contain a surprising amount of protein, are a good source of potassium which regulates blood pressure, and are high in selenium, a mineral with antioxidant properties. They may also play a role in cancer prevention, and some varieties are excellent sources of vitamin D.

What are poisonous mushrooms?

Avoid eating wild mushrooms, as there are many varieties that cause side effects ranging from nausea and vomiting to respiratory or organ failure and death. Make do with the mushrooms you find in your grocery store, which are safe to eat, or present your wild harvest to your pharmacist who will tell you if they are edible or not.

What is mushroom coffee?

Mushroom coffee is a beverage made from a mixture of ground coffee and medicinal mushrooms. Some of the varieties that can be found in a mushroom cafe include chaga, reishi, or cordyceps mushrooms, which are added to promote immune health, relieve stress, and support cognition.

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Are mushrooms good for the brain?

Research suggests that the antioxidants in mushrooms may help preserve neural health and potentially reduce the risk of mild cognitive impairment, an early memory loss that can sometimes progress to Alzheimer’s disease.

What is psilocybin?

Psilocybin is the psychedelic compound found in magic mushrooms that people use for its hallucinogenic effects. There has been preliminary research on the use of psilocybin in the treatment of mental disorders.

types of mushrooms

Mushrooms are the most popular variety. You can also find the following edible mushrooms in your store or in the market:

Crimini (Baby Bella)
portabella
shiitake
oyster mushroom
Enoki
Is
maitake
morel
boletus

Mushroom Nutrition Facts

Below are nutritional values ​​for three very popular mushroom varieties, per 3.5-ounce quantity:
paris mushroom

Calories: 31
Protein: 2.9 grams (g)
Lipids: 0.4g
Carbs: 4.1g
Potassium: 373 milligrams (mg)
Selenium: 20 micrograms (µg) (an excellent source)

Crimini (Baby Bella)

Calories: 30
Protein: 3.1g
Lipids: 0.2g
Carbohydrates: 4.0 g
Potassium: 380mg
Selenium: 15.3 µg (an excellent source)

portabella

Calories: 32
Protein: 2.8g
Lipids: 0.3g
Carbohydrates: 4.7 g
Potassium: 349mg
Selenium: 14.7 µg (an excellent source)

mushroom forms

You may be most familiar with fresh mushrooms that you slice for a salad or sauté for a stir-fry, but mushrooms come in other forms as well. At health food stores, dietary supplement stores, and online retailers, you can also find mushroom supplements, nutraceuticals (whole mushroom products), beverages such as mushroom teas, and mouth sprays. Some of these products have been investigated, but more data in the form of clinical trials is usually needed to know exactly how effective they are and how they work.

There is also a need to standardize the production of mushroom supplements, from mushroom cultivation to supplement manufacturing and testing, to ensure that these products work as they claim. If you use these forms, be sure to tell your doctor about them, just as you would any other vitamin, mineral, or supplement you take.

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What are the possible health benefits of mushrooms?

There are many good things to say about mushrooms. Mushrooms are low in calories and saturated fat, adding all those micronutrients, flavanols, and phytochemicals to your meal. Here are some health benefits to consider:

– Improved gut health: According to research, mushrooms provide prebiotics, which feed probiotics, the beneficial bacteria in the gut.

– Improves blood pressure: One of the benefits of mushrooms is that they contain potassium, a mineral that helps maintain blood pressure at a healthy level.

– May help prevent cancer: Mushrooms contain two powerful antioxidants: ergothioneine and glutathione. They have been shown to protect against oxidative damage; Some research suggests that regular consumption of mushrooms may be associated with a lower risk of cancer.

– Reduce unhealthy fats in your diet: Mushrooms have a salty taste, also called umami. At the same time, they are low in calories and fat. Some research suggests that using them as a meat substitute may lower the risk of dying from any disease. In many cases, mushrooms are also cheaper than meat, especially button mushrooms.

– Good for the brain: One study suggests that eating more than two servings of mushrooms per week is linked to a 57% reduced risk of mild cognitive impairment compared to eating these mushrooms less than once per week, perhaps thanks to its antioxidant. ergothioneine.

– Possibly a future treatment for mental health: Some research centers are studying psilocybin, the hallucinogenic compound in magic mushrooms, as a future treatment for depression.

– Support for bones and immunity (when exposed to UV rays): Some mushrooms are exposed to ultraviolet light during their growth, which generates vitamin D, a nutrient that helps maintain strong bones and supports immunity. A half cup of UV-exposed white button mushrooms contains about half your daily value of vitamin D.

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How to choose and store mushrooms

Mushrooms have different flavor profiles depending on the variety. Which type you ultimately choose to consume will depend on your taste preferences. For example, a sweet mushroom is mushrooms, which are often seen on pizzas and on the salad bar because they go so well with all the other vegetables. It’s a great starter mushroom if you start eating it.)

Mushrooms with a more pronounced flavor include maitakes and lion’s manes. Maitakes have a rich, earthy flavor that can be used as a main dish, while Lion’s Mane has a seafood flavor that pairs well with shellfish and fish. After choosing and buying mushrooms, your goal is to keep these mushrooms dry to extend their shelf life. Store them in the refrigerator without washing them.

how to eat mushrooms

Once you’re ready to use them, you can brush off dirt or give them a quick rinse, but try to avoid submerging them completely in water. When preparing mushrooms, do not cut or discard the stem, it is edible. If the bottom of the stem is dry, go ahead and cut it off. Then chop, slice, or dice as directed in the recipe.

Don’t know what to prepare? The good news is that mushrooms are very versatile. Both can take their place in a salad or disguise themselves as meat. You can mix them, that is, chop them very small and mix them with ground meat in meatball recipes. The umami flavor of the mushrooms further enhances the flavor of these recipes.

Because mushrooms have this meaty quality, they can stand on their own. Flip the mushroom caps over and fill with tomato sauce, sprinkle with mozzarella and dried oregano, and put under the broiler. Cut them up for a mushroom stroganoff. Or toast the portobello hats. And then help yourself.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Psychology & Diet

Take advantage of December foods for the sake of your immunity

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Presse Santé

Winter is mostly about curling up in bed with a hot chocolate and sleeping. This is the perfect season to relax. But with winter comes colds, coughs, and the flu. What our body needs during this time is a healthy, balanced diet that includes all the foods necessary to support our immune system. There are some simple ways to eat nutritious food to keep you warm and energized during the colder months. We’ve covered the most important ones in this article, along with some helpful winter nutrition tips.

Various vegetables and fruits of the month of December contain vitamin C.

December is a great time to stock up on vitamin C-rich fruits and vegetables. Citrus fruits like oranges and grapefruit are in season. As well as cruciferous vegetables like kale and Brussels sprouts. Vitamin C is a powerful antioxidant that helps boost the immune system, making it an essential nutrient during cold and flu season. It not only helps fight infection, but also helps the body recover faster from illness. The next time you’re shopping for the winter months, be sure to include plenty of vitamin C-rich seasonal foods.

Don’t forget the super power of beets!!

Beetroot is one of the most amazing vegetables due to its versatility and nutrient density. They can be roasted, steamed, grilled, pickled, or even eaten raw. Plus, they’re packed with vitamins and minerals like potassium, iron, and vitamin C. But did you know that beets also have a superpower? They can help keep you healthy all winter long. In fact, they contain antioxidants that strengthen the immune system, such as betacyanin. The next time you’re not feeling well, try drinking some fresh beetroot juice or adding some to your stir-fry. You may find that this humble root vegetable is your new best friend during cold and flu season.

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Dates and nuts are also seasonal foods!! Enjoy!

There is no question that walnuts and dates are among the most nutrient-dense foods you can eat. They’re packed with vitamins, minerals, healthy fats, and fiber, and make a great snack or addition to any meal. Eating nuts and dates can help you stay healthy in December:

  • Walnuts and dates are an excellent source of antioxidants.
  • The healthy fats in nuts and dates can help keep skin hydrated and supple.
  • Eating nuts and dates can help boost your energy levels and keep you full longer.
  • The fibers contained in these foods can contribute to good digestion.

With sweet dates and crunchy nuts, turn them into energy balls the whole family can enjoy.

Have you thought about putting together a 100% orange menu?! We give you a summary!

A delicious and nutritious fall feast can be made up of many delicious components. For breakfast, how about orange juice and papaya slices? A boost of energy with a rush of vitamins and nutrients to start the day off right. For lunch, enjoy a side salad with yams and orange or a roasted squash. Baking brings out the natural sweetness of the squash, and pairing it with a bit of savory spice makes it a perfect starter. For the main course, why not try a hearty carrot soup? This dish is sure to please vegans and carnivores alike. And for dinner, try the grilled salmon with a side of roasted papaya and yams. There you have it, it’s a great way to enjoy December meals. So don’t hesitate and give it a try! With a little creativity, you can plan other red, green and white meals…why not?

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Consume hot spices to combat common ailments.

It’s no secret that spices like cinnamon, turmeric, and saffron can do wonders for your health. But did you know that these spices can also help you warm up in winter? Cinnamon helps improve blood circulation, which makes it perfect for cold days. Turmeric is a powerful anti-inflammatory, which can help relieve aches and pains. And saffron is a natural mood booster that helps chase away the winter blues. Add these spices to your meals and you will be surprised at how comforting they can be.

Baked potatoes with skin: a delight for the stomach and a plus of polyphenols for immunity.

We all know that potatoes are packed with nutrients like potassium and fiber, but did you know that they can also help boost your immune system? In fact, potatoes with their skin on contain polyphenols, plant compounds with proven anti-inflammatory and antioxidant properties. Studies have shown that polyphenols can help reduce the risk of several diseases, including cancer and heart disease. Therefore, baked potatoes are not only delicious, but also good for health. So go ahead and enjoy that extra serving of baked potatoes. Your stomach and your immune system deserve it.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

5 harmful and little-known effects of sugar on health

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Presse Santé

Sugars are a type of simple carbohydrate found naturally in certain foods and drinks. They are also an additive in some foods and drinks. Excessive sugar consumption can lead to health problems, such as increased risk of weight gain, diabetes, tooth decay, etc. Many healthy food products, such as dairy products, vegetables, and fruits, naturally contain sugars. The sugar in these foods makes them taste sweeter. It is important to include these foods in your diet, as they come with a variety of other nutrients that provide valuable health benefits. However, manufacturers tend to add sugar to foods like cereals and cakes, as well as some beverages. It is these added sugars, or free sugars, that cause health problems. Unlike foods and drinks that naturally contain sugar, those with added sugar have no nutritional value. They are also a poor source of energy because the body digests added sugar very quickly. Excessive consumption can lead to long-term health problems.

This article looks at five reasons why added sugars are bad for you.

1. Lack of nutritional value

Sugar is an empty calorie. Adding it to food and drinks drastically increases their caloric content without providing any nutritional benefits. The body usually digests these foods and drinks quickly. This means that they are not a good source of energy. Products that naturally contain sugar are different. For example, fruits and dairy products contain natural sugars. The body digests these foods at a slower rate, making them a long-lasting source of energy. These products also tend to contain other nutrients. For example, they also contain fiber and a number of vitamins and minerals. The average adult in the West consumes about 308 calories from added sugars per day. This is much higher than the recommendations that recommend 100 calories from added sugars for women and 150 calories for men. Consuming empty calories negates the health benefits of consuming other foods and beverages that have nutritional value. It can also cause imbalances, as nutrient deficits can lead to other health complications.

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2. Weight gain

Weight gain is a significant risk of excessive dietary sugar consumption. In most cases, sugary foods and drinks are high in calories. Excessive consumption of these products leads to weight gain, even with regular exercise. There is strong evidence showing that excess sugar in the diet is a cause of weight gain. Since foods with added sugars are generally digested faster by the body, they don’t suppress hunger for long. This can lead to eating more regularly throughout the day and a higher total calorie intake.

There is also some evidence to suggest that sugar may affect the biological pathways that regulate hunger. Leptin is a hormone that regulates hunger by determining how much energy the body needs. Disruption of leptin function can lead to weight gain and obesity. A study conducted in rats found that a diet high in fat and sugar could lead to leptin resistance. Leptin resistance occurs when the body no longer responds properly to leptin. The study authors found that eliminating sugar from the diet reversed leptin resistance. Another 2014 study found that sugary drinks may be a particular problem for leptin resistance.

It is important to note that sugar alone does not cause weight gain or obesity. Sugar is one cause among others. Being overweight or obese is the result of a complex interaction between diet, physical activity, genetics, and social and environmental factors. However, limiting the amount of sugar in the diet is one of the easiest ways to prevent weight gain.

3. Diabetes

Drinking sodas or other sugary drinks can increase the risk of developing diabetes. There is a link between the consumption of sugary drinks and the development of type 2 diabetes.
It is not true that sugar alone causes diabetes. Any diet high in calories can lead to type 2 diabetes. However, in most cases, diets high in sugar are high in calories. This can increase the risk of diabetes.

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Sugary drinks are particularly problematic. A meta-analysis of data from 310,819 people found that people with high consumption of sugary drinks had a 26% higher risk of type 2 diabetes than people with low consumption. The study defined “high consumption” as between one and two sugary drinks per day.

4. Tooth decay

Sugar consumption can cause cavities, which can lead to cavities. After eating sugar, bacteria in the mouth form a thin layer of dental plaque on the teeth. These bacteria react with sugars in food and drinks. This reaction triggers the release of an acid that damages the teeth. The body may repair some of this damage on its own. However, over time, a high-sugar diet causes lasting damage. This can lead to tooth decay. Cavities are leaky holes that form in the teeth.
Limiting the consumption of foods high in sugar is an effective way to prevent cavities.

5. Heart disease

Diets high in sugar can increase the risk of heart disease. The results of a 15-year study suggest that people whose diets contain a lot of added sugar are much more likely to die of heart disease than people whose diets contain little added sugar. Again, research suggests that sugary drinks may be particularly problematic in increasing the risk of heart disease. This association could be explained by the fact that sugary drinks are high in calories, have no effect on hunger, and provide insufficient energy. Although there is a clear link, more research will be needed to better understand the relationship between sugar and heart disease.

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How to recognize hidden sugar

Added sugars can appear in many surprising products. Checking the contents of foods before buying them is one way to avoid added sugars. However, on some food labels it’s hard to tell if they contain added sugar, as there are many different names for it.

Here are some examples of other names for added sugar:

dextrose
saccharose
agave nectar
maltose
molasses
Sweetie
high fructose corn syrup
corn sweetener
crystalline fructose
evaporated cane juice

To maintain a healthy diet, it is best that men consume no more than 36 grams (g) of added sugar per day, and women consume no more than 25 g per day.
This is the recommendation of the trusted source AHAT. Currently, the average person in the United States consumes much more than these limits.

Summary

Sugar is not unhealthy in and of itself. However, consuming a natural source of sugar is healthier than consuming added sugars. Too much sugar in the diet can cause a variety of conditions, including heart disease, weight gain, and diabetes. To be aware of added sugars in food products, it is important to read labels carefully.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Three good reasons to eat a croissant first thing in the morning even if you are on a diet

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When it comes to breakfast pastries, croissants are definitely at the top of the list. Flaky, buttery, and delicious, it’s hard to resist, especially in the morning. However, if you’re trying to take care of your figure, you may be wondering if a croissant is really the best option. Here are three good reasons to continue enjoying your favorite breakfast, even if you’re on a diet.

A plain croissant is relatively low in calories.

A plain croissant only contains about 220 calories, which is lower than other breakfast options like muffins or bagels. Plus, croissants help you enjoy a gourmet breakfast that will fill you up all morning. This will help you avoid snacking later in the day.

There’s no shame in indulging once in a while.

Crossing the line and indulging your cravings for a day will only boost your metabolism. Think of your indulgence as a “cheat meal” that bodybuilders and fitness enthusiasts make to boost their metabolism and make their bodies burn even more.

One study found that dieters who eat a 700-calorie breakfast lose more weight than those who skip that meal. So if you’re looking to rev up your metabolism, eating a croissant early in the morning might be just what you need. Just be sure to pair it with healthy ingredients, like eggs and avocado, to ensure you’re getting all the nutrients you need.

Depriving yourself to hold the line would only make you succumb to covetous desires.

For fear of derailing your diet, you deprive yourself of your favorite foods and this only affects your mood. You become more irritable and anxious, which is of little benefit to your mental or physical health. You can maintain your ideal weight or lose weight by controlling portions and eating your food. However, if you crave a croissant on a Sunday morning, grab one and balance out your subsequent meals or engage in some high-intensity activity. You deserve to take a break and treat yourself however you see fit.

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What other false enemies can we afford from time to time?

Starches:

When we try to lose weight, many of us immediately eliminate all starches from our diets. However, this can be detrimental to our health. Our bodies need carbohydrates for energy, and complex carbohydrates like starches are an important part of a balanced diet. The key is to choose the right starches and consume them in moderation. Whole wheat bread, pasta, and rice are good options. These foods are high in fiber and nutrients, and can help us feel full throughout the day. When we cut calories, it’s important to make sure we’re still getting the nutrients our bodies need. By including healthy starches in our diet, we can achieve this.

Fats :

Many people think that fat is taboo when it comes to losing weight, but that is not the case. In fact, our body needs fat to function properly. The key is to choose healthy fats that support our weight loss goals instead of sabotaging them. One way to do this is to cook with olive oil instead of butter. Olive oil is lower in saturated fat and contains heart-healthy monounsaturated fats.

Another option is to eat more fish. Fish like salmon and tuna are high in omega-3 fatty acids, which have been shown to aid weight loss. Finally, nuts and seeds are also excellent sources of healthy fats. Just be sure to choose unsalted and unroasted varieties for best results. By incorporating these healthy fats into our diet, we can achieve our weight loss goals without sacrificing our nutritional needs.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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