Healthy Food Tips

No one can live without food, it is so important for all living organisms to survive. What you eat has a great impact on your health. Healthy food provides nourishment to our body system. It also helps your body to grow well and work probably.

We should provide our bodies with a well-balanced diet, which includes complete nutrition. Our diet must have a variety of food. Food gives energy and makes our bones and muscles strong. Our food comes from plant and animal sources.

There are a lot of kinds of food that come from plants including:

  1. Fruits: apples, bananas, pineapple, oranges, grapes, watermelon, and so on.
  2. Vegetables: cucumber, potatoes, carrots, tomatoes, onions, lemon, and so on.
  3. Foodgrains: wheat, rice, and oat.

There are also a lot of kinds of food that come from animals including:

  • Milk
  • Beef
  • Pork
  • Meat
  • Egg
  • Chicken
  • Fish

Your diet has a long-term effect on your body. Your balanced diet plays a major role in preventing some chronic diseases and treating others. Some kinds of food help in speeding recovery from injuries. Such as goitre and pellagra, are caused by nutritional deficiencies and cured by a diet that contains amounts of particular nutrients.

There are many healthy ways to make your meals healthier. Healthy cooking means how to prepare your meal well and filling it with all kinds of food such as plenty of vegetables, fruit, grains, fibre, lean meats, and low-fat dairy.

Here are some Healthy Food Tips

A little bit of something is better than a lot of it

Foods became healthier when we add a little number of fats, sugars, or salt. Many people love eating too much-saturated fat, added sugars, and added salt. So when we add small amounts make us healthier. Of course, we need to eat cakes which are full of sugar and fats on our important celebrations and social occasions but they should be limited to small amounts.

Fats

No one can deny the important role of fats in our bodies. There are different types of fats, and some fats are healthier than others. All kinds of fats including healthy cause negative effects on our bodies such as weight gain, high blood cholesterol, and heart disease.

Saturated Fats 

Saturated fats are tightly packed with no double bonds between the fatty acids. They are classified into two parts: Fats that are found in animal-based products, and fats that are found in a lot of manufactured and packaged foods.

Fats are found in animal-based products such as:

  1. Dairy foods include cheese, butter, cream, and full-fat milk.
  2. Tropical oil includes coconut, coconut oil, palm oil, and palm kernel oil.
  3. Products of meats include tallow, lard, and carcass fat of cattle and pigs.
  4. Products of fish include fish oil.
  5. Products of chicken include eggs and chicken skin.

Fats are found in a lot of manufactured and packaged foods such as:

  1. Processed meats include salami, hamburgers, deli meats, bacon, and hot dogs.
  2. Fatty snack foods include potato chips, savoury crackers, and roasted spiced nuts.
  3. High fat takes away include pizza, french fries, and hamburgers sandwich.
  4. High-fat cakes and muffins.
  5. Pastries include pies, pasties, sausage rolls, quiche, tarts, and croissants.
  6. Biscuits include the sweet and savoury.
Trans Fat

This kind of fat is formed when a liquid fat is converted to solid fat through a process called hydrogenation. These hydrogenated fats are used widely in many manufacturers’ ingredients because it helps improve consistency and texture. The hydrogenated fats also help in increasing the shelf-life of products.

Healthy Tips for Using Fats

  1. Try to keep your daily intake of fat as low as possible.
  2. Avoid foods that contain slightly hydrogenated oils such as fried snacks, baked goods, cookies, and crackers.
  3. Watch your portion size of fats.
  4. Avoid using shortening a lot because it has a high amount of trans fat.
  5. Search for foods that are labelled trans-fat-free.
  6. Search for foods that use liquid vegetable oils in the ingredient list instead of hydrogenated oils.
  7. Eat unsaturated fats in small amounts as part of a balanced diet.
  8. You can reduced-fat dairy products and choose lean meat.
  9. Stop eating fast food.

Salt

We use salt in everyday food, it is known as sodium chloride. It mainly consists of two elements, chloride (Cl) and sodium (Na), they are bound together as the compound sodium chloride.

Some types of salt, such as sea salt and Himalayan salt consists of trace amounts of water, Ash, Calcium, Iron, Magnesium, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, and Fluoride.

Our bodies need salt to become healthier, but we should take a normal amount of it. Salt gives our bodies many benefits such as: helping your body to stay hydrated, backing a healthy nervous system, preventing muscle cramping, backing good vascular health, Improving sleep, may clean wounds, preserving food, and use as a seasoning to enhance flavour.

Salt “sodium chloride” is also used for manufacturing such as making plastics, de-ice roads, and sidewalks. Although, salt has many advantages it also has disadvantages. Nowadays most people use a great amount of salt table in their food, which has a bad effect on their bodies such as:

  1. Heart disease
  2. Stroke
  3. High blood pressure
  4. Enlarged heart muscle
  5. Heart failure
  6. Kidney disease
  7. Kidney stones
  8. Osteoporosis
  9. Stomach cancer
  10. Dehydration

Healthy Tips for Using Salt

  1. Eat fresh foods instead of eating fast food.
  2. Eat fresh fruits and vegetables because they are naturally low in sodium.
  3. Eat low-sodium products.
  4. Cook at home.
  5. Put salt as little as possible.
  6. If you eat a meal with a high amount of salt, you should drink a good amount of water.
  7. Replace salt with herbs or spices.
  8. Stop eating processed foods such as cured meats, canned goods, and frozen foods.
  9. Take care of your body’s sodium chloride balance.

Sugar

Sugar is a main source of carbohydrates, and it contains carbon, hydrogen, and oxygen molecules. When carbohydrates are expended, they are digested and broken down into glucose. This process is considered the main source of energy in our bodies including our brain and central nervous system.

There are two main forms of carbohydrates “carbs”, simple carbohydrates such as fructose, glucose, and lactose. And complex carbohydrates are found in foods such as grains, rice, loaves of bread, and cereals.

Sugar provides no important vitamins or minerals. You can find sugar naturally in fresh or dried fruits, honey, agave nectar, vegetables, legumes, and milk products such as cream, yoghurt, and milk.

Sugars have four types each of them has a different role to play, and categorize further into natural sources of sugar and added forms:

  1. Lactose: such as milk products. It is a simple type of carb.
  2. Glucose: such as honey, some fruits, and vegetables. It is a simple type of carb and is found mainly in our blood. You get it from the food we eat and give our body energy.
  3. Fructose: such as honey, agave nectar, and fruit. It can give you a quick burst of energy because it is a simple carb.
  4. Sucrose:  such as sugar extracted from beet or sugar cane. It is made up of the simple sugars glucose and fructose. It is found naturally in many foods but is also added to processed products.

Sugar has many benefits for your body like helping metabolize fats, giving energy to your muscles, and preventing your body from using protein as energy. A higher amount of Sugar affects our body negatively and leads to many diseases such as diabetes, heart disease,  and Alzheimer’s disease. It also causes teeth decay, makes your organs fat, destroys cholesterol levels, makes you feel depressed, causes headaches, feels hunger, feels dizzy, and bloats your body.

Healthy Tips for Using Sugar

  1. Stop drinking soda and replace it with water.
  2. Replace table sugar “white or brown” with honey and molasses.
  3. Reduce the sugar you add to food or drink.
  4. Reduce the amount of sugar you add to food or drink you eat regularly such as cereal, coffee, tea, and cake.
  5. Eat fresh or dried fruit.
  6. Eat canned fruit which is canned in water or natural juice. And avoid fruit canned in syrup.
  7. Pick out products with the lowest amounts of added sugars.
  8. Instead of adding sugar to food, you can put fresh fruits or dried fruits such as strawberries, raisins, cranberries, apricots, or cherries.
  9. Try to reduce the amount of sugar in baking cookies, brownies, or cakes.
  10. Use extracts such as vanilla, orange, or lemon instead of sugar in recipes.

Honey is better than Sugar

No one doesn’t love sugar because sugar has an important role in controlling emotional responses. Sugar releases “dopamine” into the brain inside the part which is linked to novelty, motivation, and reward.

As sugar has advantages, it also has many disadvantages such as:

  1. Inflammation.
  2. Higher blood pressure.
  3. Make you depressed.
  4. Liver disease.
  5. Weight gain.
  6. Increased risk for heart attack.
  7. Alzheimer’s disease.
  8. Disables your appetite control.
  9. Stroke.

Honey and sugar give your recipes sweetness but their nutritional benefits are totally different. We can use honey instead of sugar. Honey is 25% sweeter than sugar so you can use less in recipes. But put in your mind that both of them contribute to weight gain if overused.

Sugar is made of equal parts of fructose and glucose, It has no added vitamins or nutrients.  On the other hand, Fructose and glucose in honey are not the same, fructose is higher than glucose. Fructose is sweeter in taste than glucose so you can feel that honey is sweeter than sugar.

Honey is mainly composed of about 79% sugar, and 18% water. Honey is a carbohydrate composed primarily of glucose and fructose. It has a great number of enzymes such as:

  1. Glucose oxidase: converts glucose to gluconolactone, which in turn yields gluconic acid and hydrogen peroxide.
  2. Catalase: breaks down the peroxide formed by glucose oxidase to water and oxygen.
  3. Invertase: converts sucrose to glucose and fructose.
  4. Amylase: breaks starch down into smaller units.
  5. Acid phosphorylase:  removes inorganic phosphate from organic phosphates.

Honey also has about eighteen amino acids and the most plentiful of all is proline. It has little amounts of B vitamins, niacin, folic acid, pantothenic acid, and vitamin B6. It also contains vitamin C, and some minerals such as manganese, phosphorous, magnesium, selenium, chromium, iron, zinc, potassium, and calcium.

Honey contains hydroxymethylfurfural and antioxidants. Honey also contains organic acids such as citric, succinic, pyroglutamic, lactic, acetic, butanoic, formic, and malic. Although honey has little amount of minerals and vitamins, they have great nutritional benefits for our bodies.

There are many types of honey, the type of honey depends on the type of flowers it is made from, so honey’s colour, taste, and colour vary.

The smell, colour, and taste of honey vary based on the type of flowers it’s made from, so there are countless varieties available.

Health Benefits of Honey

  1. Antimicrobial properties may kill off germs.
  2. Use as a salve to help in the healing of wounds and minor burns.
  3. May relieve coughing and sore throats.
  4. Contains vary of vitamins and minerals.
  5. Healthier for blood sugar level.
  6. Has no fats.
  7. Has bioactive plant compounds and antioxidants.
  8. To sweet the food and some recipes.

Shopping for Healthy Food

Shopping is an important step in choosing healthy food. Good nutrition begins with your choices from the grocery stores. Cooking up healthy meals encourage you to choose healthy ingredients. “If you keep good food in your fridge, you will eat good food.” – Errick McAdams.

Here are some tips:

  1. Choose the food that contains essential long-chain fatty acids because these fats are accompanied by other good nutrients such as seeds, fish, soy, nuts, avocado, and olives.
  2. Choose skinless chicken breasts.
  3. Choose the reduced or low-fat version of ingredients such as cheese, yoghurt, salad dressing, and milk.
  4. Choose lean meat cuts.
  5. Utilize monounsaturated oils such as canola and olive oil, and If you need to use oil, try using cooking sprays or put a small amount of oil.
  6. Stop buying fast food which contains large amounts of fats such as chips, crisps, processed meats, pies, cakes, biscuits, and pastries.
  7. Choose reduced salt bread and cereals.
  8. Choose unsalted nuts.
  9. Choose fresh fruit and vegetables instead of canned.
  10. Use salsas, chutneys, and vinegar in place of sour creams, butter, and creamy sauces.
  11. Read labels of items well to avoid buying items that have refined flour, high-fructose corn syrup, hydrogenated oils, artificial flavours, or colours. 
  12. Avoid processed foods that are higher in calories and less in vitamins and minerals.
  13. Choose seasonal fruits and vegetables that are in season, they are usually more nutritious.
  14. Avoid junk foods because they are high in salt, fats, and sugar. They are considered as low in nutrition and leave you so hungry again after you eat them such as energy bars, candy, cookies, sandwiches, and premade wraps.
  15. Always choose organic products, which always have more nutrition and fewer chemicals, pesticides, and antibiotics such as 100% fruit juice or 100% whole-grain items.
  16. Reduce your consumption of hotdogs, corned beef, bacon, salami, spam, chicken loaf, deli meats, or ham. These items contain a high amount of sodium and other preservatives like nitrates, nitrates and etc.
  17. Always check the date of the items, especially the frozen items to avoid the risk of eating unsafe, perishable foods, bacteria, and other foodborne illnesses.
  18. Choose items that have less added salt and more fibre.
  19. Choose brown rice and wholemeal pasta.
  20. Choose pasta sauces that have a lower added salt.
  21. Avoid canned fruits, vegetables, and beans.

Low-Fat Cooking

The act of preparing healthy food is so easy and important for our health. Definitely, fat makes our food juicy and soft by adding an amazing texture and flavour. Fat prevents the food from sticking and makes a delicious sauce. It also has benefits for our bodies such as:

  1. Protect the body’s vital organs.
  2. The main source of energy in our bodies.
  3. The main source of fatty acids.
  4. Fatty acids are important for the absorption of fat-soluble vitamins A, D, E, and K.

Although many people love eating fat, it has a negative effect on their bodies. Eating high amounts of fats such as trans and saturated fats may cause the risk of high blood pressure, raise unhealthy cholesterol, hardening of the walls of the arteries, heart attack, and stroke.

Here are some tips that help you to lower the number of fats in cooking:

  1. Reduce using of fat by using monounsaturated oils such as olive and canola oil.
  2. Use stock, lemon juice, vinegar, or water instead of oil or butter.
  3. Use low-fat milk, evaporated skim milk, or yoghurt instead of cream in soups and sauces.
  4. Reduce the amount of oil that vegetables absorb during cooking by adding the oil first to the pan.
  5. If you want to brown vegetables, put them into a hot pan then put a little oil or butter.
  6. Instead of browning vegetables with oil, cook them in the microwave first, after that,  crisp them under the grill for a few minutes.
  7. If you want to reduce the amount of oil use the spray.
  8. Use parchment paper or silicone baking mats or pans to avoid the sticking of the food.
  9. Choose lower-fat or fat-free cheeses.
  10. Instead of sour cream in dips, use mashed beans.
  11. Instead of a pan or deep frying, try grilling, baking, boiling, broiling, poaching, or stir-frying cooking methods.

Retaining the Nutrients of the Food

If you want to eat healthily, you should choose a diet made of nutrient-rich foods. That means your diet should be full of many vitamins and minerals and few calories. Our food naturally contains a lot of vitamins and minerals. Here is a table showing you some of our food’s nutrients.

NutrientsFound inBenefits
FibreDried beans, peas, lentils, avocados, brans, seeds, apples, strawberries, carrots, raspberries, dried fruits, popcorn, whole grains (wheat bread, whole-wheat pasta, brown rice, and oats), Nuts (sunflower seeds and almonds) and colourful fruits and vegetables.lower cholesterol levels, control blood sugar levels, lose weight, attract water in the gut, help lower cholesterol, and relieve constipation. They also lower the risk of developing coronary heart disease, stroke, hypertension, diverticular disease, constipation, and colon cancer.
CalciumNonfat and low-fat dairy, dairy substitutes, seeds, cheese, yoghurt, broccoli, dark, leafy greens, canned salmon, milk (Whey protein), rhubarb, figs, and sardines.It helps in building and maintaining strong bones. It also helps the heart, muscles, and nerves to work properly. It may protect against cancer, diabetes, and high blood pressure.
Vitamin EAvocados, nuts, seeds, whole-grain foods, vegetable oils (safflower, wheat germ, corn, and soybean oils), spinach, and dark leafy greens.Helps in maintaining healthy skin and eyes, and strengthens the immune system against illness and infection. It protects against many diseases such as cancer, dementia, liver disease, heart disease, and stroke.
Vitamin COranges, strawberries, blackcurrants, tomatoes, potatoes, blackcurrants, kiwi, broccoli, brussels sprouts, and red and green peppers.So important for growth, development, repair of all body tissues, development, formation of collagen,  absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth.
PotassiumBananas, cantaloupe, raisins, nuts, fish, spinach, other dark green leaves, beans, dairy foods, and starchy vegetables.Helps maintain normal levels of fluid inside our cells, supports normal blood pressure, and helps muscles to contract.
Vitamin ACarrots, milk, sweet potatoes, cantaloupe, meat, fish, poultry, and dairy foods.Protects your eyes from night blindness, supports bone health, strengthens the immunity system, and promotes healthy growth. Prevent some types of cancer, and acne. It also helps the lungs, heart, kidneys, and other organs work properly.
MagnesiumSpinach, black beans, peas, almonds, pumpkin seed, cashews, peanuts, legumes, nuts, and seeds.Support healthy blood sugar levels, boasts, strengthens bones, and teeth, and protects against osteoporosis. anti-inflammatory 
Prevent Alzheimer’s disease, cardiovascular disease, type 2 diabetes, and migraine attack, and it is also anti-inflammatory.

The water-soluble vitamins in our food are easily dissolved and destroyed during preparation and cooking. So here are some examples which help you to retain the nutrients and help preserve the colour and nutrients of our Food:

  1. Reduce the quantity of water used in cooking.
  2. Reduce the time of cooking.
  3. Change the way of cooking such as steaming, stir-frying, microwaving, pressure cooking, and waterless cooking.
  4. Scrub vegetables rather than peel them.
  5. Instead of boiling vegetables, microwave or steam them.
  6. Do not overboil vegetables.
  7. Keep vegetables in the proper section of the refrigerator.
  8. Try to use fresh ingredients.
  9. Use the outer leaves of leafy vegetables like cabbage or lettuce unless they are wilted.

Importance of Herbs for our Health

Herb is a leafy plant used in cooking, which is added flavour and colour to all types of food. It also can replace the flavour of salt and oil. It can be used dried or fresh for many recipes, but the dried herbs are more strongly flavoured than fresh. 

Herbs can be added to mustards, salad dressings, drinks, soups, bread, mustards, and desserts. They have great importance in our health. Here are the most 10 common herbs:

Herb NameImportance
GingerGinger is a flowering plant that is found in Southeast Asia. It is loaded with antioxidants, minerals, and vitamins such as vitamin C, and B vitamins, thiamine, riboflavin, niacin,  iron, calcium, and phosphorus. Ginger has many benefits for our health:
– Prevents stress and damage to the body’s DNA. 
– Heals irritated skin.
– May help protect against cancer.
– May help your body fight off chronic diseases such as high blood pressure, diseases of the lungs, and heart diseases.
– Reduces pain.
– Helps you look younger.
– Helps you digest quicker after a meal and empty your stomach more quickly.
– Alleviates PMS Symptoms.
– Prevents cardiovascular disease.
– Reduces bad cholesterol.
– Reduces nausea “sickness”.
– May ease a dry or asthmatic cough.
– Improves Immunity.
– Weight Loss Aid.
GarlicGarlic is a plant in the Onion family, it is nearly related to onions, leeks, and shallots.
Garlic is considered a popular ingredient in cooking, it has a strong smell and delicious taste. It is grown in many countries around the world.
Although Garlic is low in calories, it is rich in vitamins such as vitamin C, vitamin B6, manganese, selenium, and fibre.
Garlic has many benefits for our health such as:
– Contains antioxidants that protect against ageing and cell damage.
– Has antibiotic properties.
– May reduce the risk of Alzheimer’s disease.
– May prevention of cancer.
– Reduce high blood pressure.
– Reduce cholesterol levels.
– Boost the immune system.
– Improve athletic performance.
ChilliChilli is a hot pepper of a variety of capsicum. It is used in many recipes like sauces. Chilli has various forms in different sizes and colours. It is too hot and has a strength of flavour. It is characterized by high amounts of vitamin C and antioxidants. It has also many vitamins like vitamin A, iron, fibre, sodium, carbohydrates, and protein.
Chilli has many benefits for our health:
– May prevent cancers and stomach ulcers.
– Helps in losing weight.
– Lowers the risk of type two diabetes.
– Protect fats in your blood.
– Boosts your immune system.
– Reduces inflammation.
– Decreases the chances of heart disease.
– May improve cognitive functions.
– Promotes red blood cell growth.
– Improve ocular health.
– Keeps your hair and skin healthy.
– Supports cardiovascular health.
– Fights fungal infections, colds, and the flu.
– Provides joint pain relief.
– Mitigates Migraines.
BasilBasil is an annual herb that is found in the mint family. It is used especially in Italian cooking. Its leaves are largely green in colour with a sweet smell and peppery taste.it is commonly used in supplements and herbal tea. There are many kinds of basil such as:
Sweet basil: The most popular basil, which is used in Italian dishes. It is sold dried in supermarkets. It has a liquorice-clove flavour.
Bush or Greek basil: has a strong aroma with moderate flavour. So it can be replaced with sweet basil.
Thai basil: is commonly used in Thai dishes, it has an anise-liquorice flavour.
Cinnamon basil: is commonly used in Mexican dishes. It has a cinnamon-like flavour.
Lettuce basil: is commonly used in salads. It has a flavour like liquorice.
Basil has essential oils such as eugenol, and citronellol. These oils have a great health impact on our bodies:
– Fight inflammation.
– Lowers the risk of inflammation.
– May prevent heart disease.
– Lowers the risk of arthritis and bowel issues.
– Reduces stomach spasms.
– Promotes loss of appetite.
– Used for kidney conditions.
– Reduces fluid retention.
– Reduces intestinal gas.
– Reduces head colds, warts, and worm infections.
– May use to treat snake and insect bites.
– Basil also has antibacterial properties, which play an important role in reducing many diseases.

RosemaryRosemary is a fragrant evergreen herb, which is used as a culinary condiment and makes bodily perfumes. It is an aromatic herb that is used in a variety of dishes all over the world, such as soups, salads, and stews. 

Rosemary is rich in Manganese which is a good nutrient for metabolic health. Rosemary also has a powerful antibacterial, anti-inflammatory, antifungal, antiviral, and pain-relieving properties such as:
– Helping lower the risk of infection.
– Promotes the immune system.
– Helps in fighting any infections.
– Helps the body to form blood clots.
– Helps injuries to heal faster.
– Regulates liver function.
– Reduces the risk of cancer.
– Improves memory and concentration.
– May help to improve eye health.
– Lowers the risk of asthma.
– Reduces symptoms of anxiety and depression.
– Improves sleep quality.
– Promotes hair growth.
– Helps alleviate muscle pain.
– Boosts the circulatory system.
Oreganois a fragrant herb, especially used in Italian food. It has many vitamins including fibre, vitamin K, iron, calcium, manganese, tryptophan, and vitamin E. 
Oregano “herb” contains compounds called terpenes, terpenoids, and phenols. These compounds have powerful antioxidant properties and are responsible for their fragrance. Oregano has many natural antioxidants, antibacterial, and antifungal properties such as:
– Stops the growth of several different types of bacteria.
– Supports the immune system.
– Protects against toxins.
– Helps protect against cell damage.
– Helps fight infections such as staph.
Oregano is not only used as a herb but also use as an oil. Oregano oil has been used since 2,500 years ago. Oregano oil has many benefits for our health, it also has natural antibiotic, antibacterial,  and antifungal properties such as:
– Treats colds and flu.
– May help lose weight.
– Have anti-inflammatory properties.
– May help lower your cholesterol levels.
– Helps treat yeast infections such as Candida.
– May promote gut health by killing gut parasites and protecting against leaky gut syndrome.
– May relieve pain.
– May fight some diseases such as cancer.

Dillan annual herb, which is grown widely in Europe and Asia. It is bright green, with wispy, feathery leaves, and both its leaves and seeds can be used. This plant is used for food and medicine. Dill’s seeds are used in seasonings, such as in pickles, eggs, or salads.

You can find dill herb dried or fresh. The fresh drill has a strong flavour and smell than the dried drill. you can easily find dried dill weed sold in the supermarket in the spice section. It tastes a bit of anise-like liquorice flavour. Dill is a good source of vitamin A, vitamin C, calcium, and iron.

Dill has many health benefits such as:
– Used for digestion problems like intestinal gas and loss of appetite.
– Used for liver problems.
– Lowers gallbladder complaints.
– Treats kidney disease.
– Relieves painful or difficult urination.
– Increase urine production.
– Treats fever and colds.
– Treats bronchitis.
– Used for haemorrhoids. 
– Treats infections.
– Relieves spasms. 
– Relieves nerve pain.
– Treats genital ulcers and menstrual cramps.
– Improves sleep disorders.
– Relieves fever.
– Treats sore mouth and throat.
– Treat high cholesterol.
– Helps relax muscles.
– Fights bacteria. 
Black Pepper
Black pepper is a flowering vine in the family Piperaceae, it is also known as a peppercorn. Black pepper is usually dried and used in many recipes.
It has a fluffy heat and heavy flavour, and it looks like small balls.

Black pepper is considered one of the most common spices and seasonings used worldwide. Black pepper has many benefits for our bodies such as:
– may increase the absorption of some nutrients like selenium and calcium.
– May promote gut health.
– May increase the good bacteria in your gut.
– May relieve pain. 
– May reduce appetite and promote digestion.
– Good source of manganese.
– Helps with bone health.
– May heal wounds.
– Rich in antioxidants.
– Prevent Diarrhea.
– May prevent cancer.
– Relieves cold and cough.
– Relieves gas.
– Prevent free radical damage to cells.
– May improve blood sugar control.
Thymeis a herb with a special smell, which is used to give food taste and also used as a medicine. Thyme leaves are used for cooking purposes, and also for making teas.

It is considered a good source of vitamins such as B-complex vitamins, vitamin C, folic acid, iron, selenium, potassium, manganese, and vitamin K.

Thyme also has anti-inflammatory, antimicrobial, and anti-bacterial properties such as:
– Supporting the immune system.
– Supports healthy cells.
– Good for bone development.
– Avoids blood clotting.
– Lowers blood pressure.
– Helps to relieve cough.
– Repelling pests.
– Boosting mood.
– Might help bacterial and fungal infections.
– Have antioxidant effects.
– Helps fight respiratory infections.
– Helps expulse mucus.
– Fights nasal congestion.
– Develops red blood cells.
– Use to fight infections and diseases.
– Helps in controlling blood pressure.
– Promotes hair growth.
– Promotes healthy bones.
– Treats colds and sore throat.
– Improve eyesight.
Mint is a herb with a fragrant flavour, which is used for thousands of years for calming an upset stomach or indigestion. It is a popular herb that belongs to the Lamiaceae family. Mint is used either fresh or dried. Mint is rich in vitamins including calcium, phosphorus, and vitamins like A, C, D, and E.

Mint has many health benefits for our bodies such as:
– Treating bad breath. 
– May improve brain function.
– May improve cold symptoms. 
– Reduces nipple pain from breastfeeding. 
– May help treat IBS “Irritable bowel syndrome”.
– Improves the immune system.
– Reduce the inflammation in your stomach. 
– Helps relieve indigestion.
– Protects cells from any damage.
– Reduce the risk of any chronic illness.
– Combats acne and blemishes.
– Treat nausea, especially morning sickness.
– Helps you with respiratory system allergies and asthma.
– May relieve the congestion from your nose, throat, and lungs.
– May treat cold and flu.

Other Tips for Healthy Food

  • Reduce salt in the meal.
  • Use wholegrain bread.
  • Use plenty of vegetables, legumes, or salad for your meal.
  • Replace butter and cream cheese in your recipes with peanut butter, hummus, and low-fat cheese.
  • Stop using catchup and mayonnaise.
  • Limit the usage of processed meats. You can use salmon, sardines, or tuna.
  • Use other methods for cooking like steam, bake, boil, grill, or microwave your foods.
  • Remove chicken skin.
  • Cut the fat from the meat.
  • Use non-stick cookware instead of adding butter or oil.
  • Stop eating too much.
  • Eat slowly.
  • Cook in a short time and in a little water to preserve all water-soluble vitamins.
  • Use a variety of herbs and spices instead of salt.
  • Limit the use of packaged or processed foods that contain added sugar, fats, and salt.
  • Wash all fruits and vegetables well before eating.
  • Wash your hands before and after you handle food.
  • Wash cutting boards carefully to avoid cross-contamination. 
  • Use a food thermometer, some animal products can be unsafe if they are uncooked or undercooked.
  • To prevent bacteria growth, keep hot foods hot and cold foods cold.
  • Stop eating leftovers within three days.
  • Eat organic and fresh food.
  • Cook at home to know how your meal prepares and the ingredients.
  • Avoid deep frying such as French fries.
  • Reduce sugars and sweeteners. 
  • Use olive or canola oil, both lower the risk for obesity and reduce cholesterol levels.
  • Use brown rice instead of white rice, which is meant to replace refined grains with whole grains.

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