Pistachios

Pistachios are one of the healthiest nuts available due to their high content of protein, calcium, iron, copper, oleic acids, and antioxidants such as vitamins A & E.

Pistachios contain less fat than most other nuts and are inclined to be alkaline-forming which is essential in healing illnesses and disease.

Pistachios are incredibly nourishing for the blood as well as the immune system, cardiovascular system, muscular system, and nervous system. They are also an excellent weight loss aid. Just one handful a day can help to curb your appetite and keep you energized throughout the day.

Pistachios are known to help lower lipids and lipoproteins in the blood which ultimately helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Raw pistachios are highly beneficial for constipation, dry skin, and for toning the liver and kidneys. Pistachios can help to prevent coronary artery disease, strokes, infections, memory loss, type 2 diabetes, insomnia, neurological disorders, skin cancer, and macular degeneration.

HEALTH BENEFITS

                                                                                

1. Loaded With Nutrients

Pistachios are very nutritious, with a one-ounce (28-gram) serving of about 49 pistachios containing the following:

• Calories: 156
• Carbs: 8 grams
• Fiber: 3 grams
• Protein: 6 grams
• Fat: 12 grams (90% are healthy fats)
• Potassium: 8% of the RDI
• Phosphorus: 14% of the RDI
• Vitamin B6: 24% of the RDI
• Thiamin: 16% of the RDI
• Copper: 18% of the RDI
• Manganese: 17% of the RDI

Pistachios are high in protein, fiber and antioxidants. They also have several other important nutrients, including vitamin B6 and potassium.

2. High in Antioxidants

Pistachios are among the most antioxidant-rich nuts around. They're high in lutein and zeaxanthin, both of which promote eye health.

3. Low in Calories Yet High in Protein

Pistachios have fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.

4. May Help You Lose Weight

Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.

5. Promote Healthy Gut Bacteria

Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.

6. May Lower Cholesterol and Blood Pressure

Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.

7. May Benefit Your Blood Vessels

Pistachio nuts may play an important role in promoting blood vessel health. That's because they are rich in L-arginine, which, when converted to nitric oxide, helps dilate your blood vessels.

8. May Help Lower Blood Sugar

Pistachios have a low glycemic index, which might promote lower blood sugar levels.

9. Delicious and Fun to Eat

Pistachios can be enjoyed in a variety of ways. Pistachios can be used in baking and cooking, adding a green or purple color to various dishes.

For ultimate health benefits, choose raw, unsalted nuts that are natural in color (meaning no red or green dye). Pistachio nut oil is also excellent for revitalizing and nourishing the skin and is excellent for massage therapy.

Consider finding more ways to incorporate this healthy nut into your regular diet. Pistachios work great with salads, trail mix, and even fresh pesto!

Try this pistachio pesto recipe that has multiple heart healthy and healing ingredients:

Pistachio Pesto

1 ½ c. basil, fresh

½ c. cilantro

1 c. shelled pistachio nuts

2 -3 cloves garlic

¼ c. olive oil or pistachio oil

1-2 t. lemon juice, fresh

Salt, pinch

Place all ingredients in a food processor or blender, and pulse until smooth.

Pistachio Pesto is a delicious dip, spread, or topping for steamed veggies, baked potatoes, rice, pasta, or crackers.

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Pineapple

Pineapple is known to be very effective in curing constipation and irregular bowel movements. This is because; it is rich in fiber, which makes bowel movements regular and efficient.

For any kind of morning sickness, motion sickness, or nausea, drink pineapple juice. It works effectively in getting rid of nausea and vomiting sensations.

It has virtually no fat and cholesterol and is loaded with essential nutrients and vitamins that are needed by the body for overall growth and development.

The juice from fresh pineapple can be used to relieve bronchitis, diphtheria, and chest congestion. Not only does it have enough amounts of Vitamin C, but it also contains an enzyme called bromelain (an extract from the stem of pineapples), which is known to dissolve and loosen up mucus. It is the bromelain present in pineapple which helps in loosening the mucus.

Bromelain has anti-inflammatory properties, which benefits the internal organs, accelerates the recovery from internal injuries, and reduces swelling. Pineapple also reduces 'ulcerative colitis'.

Pineapple is very effective in fighting viruses, which spreads cold and cough. If you are infected with the ailment, intake of fresh pineapple juice can help you recover quickly.

Pineapple is effective in getting rid of intestinal worms and also keeps the intestines and kidneys clean. It is effective in flushing out the toxins from the body, thus making the body metabolism strong.

Pineapples are very rich in manganese; manganese is required for the growth of healthy bones and tissues.

Pineapples are rich in Vitamin C and thus, help prevent gum disease and also prevent the formation of plaque, consequently keeping the teeth healthy.

Pineapple discourages blood clot development, which makes it a valuable diet for frequent fliers and those who are at a risk of forming blood clots in their bodies.

Effective in preventing macular degeneration, pineapple reduces the risk of getting affected by this disease. Macular degeneration causes vision loss in adults, mainly due to the damage of retina when the reading, doing daily chores, and recognizing faces become difficult.

Regular intake of pineapple reduces the risk of hypertension as it contains sodium and potassium. Including potassium and sodium in the diet lowers the blood pressure in the body.

Consumption of pineapple improves the elasticity of the skin apart from improving skin hydration and removing dead and damaged cells.

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Pecans

PECANS are a nourishing food and contain several vitamins, minerals, and antioxidants that are essential for optimum health. Pecans are an excellent source of vitamins A, E and B-complex as well as minerals such as zinc, calcium, magnesium, selenium, iron, and manganese. They are a wonderful source of high quality protein that is easy to digest and quickly assimilates into the body.

PECANS contain ellagic acid, lutein, and zeaxanthin which are all known to help protect the body from infections, diseases, and cancers. They are also rich in oleic acid which helps to decrease LDL “bad” cholesterol and increase HDL “good” cholesterol in the blood. This can help to prevent heart attacks, heart disease, and strokes making pecans a heart healthy food.

 

PECANS contain beta-sitosterol which is a compound that has been shown to be effective in treating the symptoms of benign prostatic hyperplasia (BPH) which is a non-cancerous enlargement of the prostate gland in men.

 

They are also one of nature’s richest sources of Vitamin B-6 which it vital for a healthy and strong nervous system as well as for the regeneration of damaged cells in the body. Pecans have been found to be beneficial for Parkinson’s disease, Alzheimer’s disease, and Dementia.

 

Contrary to the standard belief that “nuts are fattening,” nuts can actually help to decrease body fat and aid in weight loss by helping the body to feel satisfied for longer periods of time. You only want to eat what fits in YOUR closed fist. No measurement can be given as everyone’s body is different.

 

HEALTH BENEFITS

 

 

1. Cardiovascular Health:

Pecans are rich in fiber which boosts the health of your heart by reducing the risk of coronary heart disease and preventing some forms of cancer. It also contains monounsaturated fats like oleic acid along with phenolic antioxidants that are healthy for your heart and help prevent coronary artery disease and strokes. As per research, pecans may help prevent coronary heart disease by inhibiting unwanted oxidation of blood lipids.

 

2. Digestive Health:

The fiber contained in pecans promotes colon health and facilitates regular bowel movements. It enables the colon to work at greater levels of efficiency by cleaning out the gastrointestinal system. Besides, it prevents constipation and reduces the risk of colitis, colon cancer and hemorrhoids.

 

3. Helps in Weight Loss:

Research has indicated that a diet comprising of nuts such as pecans helps in losing weight. This is because nut consumption enhances satiety and increases metabolism.

 

4. Reduces the Risk of Breast Cancer:

Pecans contain oleic acid, a fatty acid which has been found to reduce the risk of breast cancer.

 

5. Bone and Teeth Health:

Phosphorus is one of the most abundant minerals in the body after calcium. Nearly 85% of phosphorus is found in bones and teeth while the other 15% is found in cells and tissues. Besides cleansing the waste from the body, phosphorus, along with calcium, promotes the health of your bones and teeth. This mineral is also vital for the growth and repair of cells and tissues as well as production of DNA and RNA. Lastly, it prevents muscle pain that can occur due to exercising.

 

6. Anti-inflammatory Benefits:

Pecans are rich in magnesium which is known for its anti-inflammatory benefits. Studies have proved that increased magnesium intake reduces inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha) and IL6 (interlukin 6). It also reduces inflammation in the arterial walls, thus reducing the risk of cardiovascular disease, arthritis, Alzheimer’s disease and other inflammatory ailments.

 

7. Reduces Blood Pressure:

Magnesium in pecans has been shown to help lower blood pressure. Though pecans cannot cure hypertension, they do help lower it.

 

8. Reduces the Risk of Stroke:

Studies have proved that consuming 100 milligrams of magnesium per day reduces the risk of stroke by 9%. Pecan being a good source of magnesium can form part of your diet to reap this benefit.

 

9. Anti-cancer Properties:

Pecans are rich in phytochemical substances such as polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. These compounds play an important role in removing toxic oxygen-free radicals, thus protecting your body from diseases, cancer and infections. Ellagic acid possesses anti-proliferative properties which inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic hydrocarbons, thus protecting the human body from cancers.

 

10. Strengthens the Immune System:

Pecans are a rich source of manganese which is a powerful antioxidant. This trace mineral helps boost your immunity and protects your nerve cells from free-radical damage. Adequate intake of manganese is vital for nerve conduction and brain function.

 

SKIN BENEFITS OF PECANS

 

Pecans, like most other nuts, are rich in nutrients like zinc, vitamin E, vitamin A, folate and phosphorus, which play an important role in maintaining good skin. The various benefits of pecans for skin are as follows:

 

11. Prevents Skin Problems:

The outside appearance of our skin depends upon how we treat it from the inside. Thus, adequate nutrition is inevitable for maintaining a healthy skin and preventing skin problems. The toxins inside your body can make your skin suffer by causing breakouts, dullness and excess oil.

Pecans are a good source of fiber which can do wonders for your health and hence, for your skin. It aids in the elimination of toxins and waste from the body, thereby improving the appearance of your skin.

 

12. Helps Maintain Clear Complexion:

Pecans contain zinc which helps in maintaining skin health by guarding against infections. Vitamin A on the other hand is an antioxidant which gives you a clear complexion.

 

13. Anti-aging Benefits:

Pecans contain numerous antioxidants including ellagic acid, vitamin A and vitamin E. These antioxidants fight and eliminate the free radicals which are responsible for causing premature skin aging. Thus, pecans can prevent the occurrence of signs of aging such as fine lines, wrinkles and pigmentation.

 

Just like our skin, healthy hair is also a reflection of a healthy body. Thus, our hair follicles require adequate supply of vital nutrients to maintain their health and prevent hair problems. The nutritional value of pecans makes them beneficial for your hair.

 

14. Stimulates Hair Growth:

Pecans are an excellent source of L-arginine, an amino acid which, when applied topically helps treat male pattern baldness as well as encourage the growth of healthy hair. Vibrant blood flow throughout the body and to the hair roots is vital for healthy hair growth and scalp. L-arginine is beneficial in this regard as it improves the health of the artery walls by making them more flexible and less prone to blood clots which can block the flow of blood.

 

15. Prevents Hair Loss:

Anemia is one of the common causes of hair loss. It is caused by iron deficiency in the blood. Pecans, being a good source of iron, can be included in your diet to improve your blood iron levels and hence, combat hair loss.

 

Pecan meal can be made by simply grinding raw pecans into a fine powder, this then can be used to sprinkle onto salads or used to make great vegan loafs and desserts.

 

Try sprinkling some pecan meal over a bowl of fresh berries with a drizzle of honey. It is the perfect breakfast, or dessert that is packed with antioxidants and immune boosting properties that will give you stable, consistent energy all day long.

 

Pecans can be found at your local grocery store, health food stores, and online.

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Pears

Pears provide a very good source of fiber and are also a good source of vitamin B2, C, E, copper, and potassium. They also contain a significant amount of pectin, which is a water soluble fiber.

Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is high in fiber. They are less likely to produce an adverse response than other fruits. Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary fiber when the skin is eaten along with the flesh. Pears are also an excellent source of vitamin C and vitamin E, both powerful antioxidants and essential nutrients.

Pears are often recommended as a hypo-allergenic fruit that is high in fiber but less likely to produce adverse reactions. Pear juice is safe to be introduced to infants as they are mild, yet healthful.

Blood Pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

Cancer Prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

Colon Health: Eat the pear whole for its precious fiber that are highly beneficial for your colon health.

Constipation: The pectin in pears is diuretic and have a mild laxative effect, helps regulate bowel movements.

Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose.

Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice.

Immune Booster: The anti-oxidant nutrients in pears are critical in building up your immune system.

Drink pear juice when you feel a cold coming.

Inflammation: Pear juice has an anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions.

Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis.

Pregnancy: The high content of folate (folic acid) prevents neural tube defects in infants.

Shortness of Breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm.

Throat Problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. It nourishes the throat and helps prevent throat problems.

Vocal Chord: Boil two Chinese pear juice with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord.

Fiber: Pears are an excellent source of natural dietary fiber. One pear will give you 24% of your recommended daily allowance of fiber. Fiber contains no calories, and is a necessary element of a healthy diet as it helps sustain blood sugar levels and promotes regularity.

Pectin is a type of soluble fiber that binds to fatty substances in the digestive tract and promotes their elimination. This seems to help lower blood cholesterol levels. Soluble fiber also helps regulate the body's use of sugars.

Studies indicate that diets high in fiber may reduce the risk of heart disease and certain types of cancer.

HOW DO PEARS RANK ON THE GLYCEMIC INDEX?
Pears have 26 net grams of carbs. The carbohydrates in a pear are low on the glycemic index and have a low glycemic load. This basically means that the carbs in pears are slow to convert to sugar and enter the bloodstream. Pears are a good choice for getting healthy carbs.

VITAMIN C:
Fresh pears are a good source for Vitamin C. One fresh pear contains 10% of the RDA for Vitamin C (also called ascorbic acid).

Vitamin C is an essential antioxidant for normal metabolism and tissue repair, and helps prevent free radical damage (destructive by-products of the body's metabolic process). Vitamin C promotes healing of cuts and bruises and helps guard against a number of infectious diseases.

POTASSIUM:
Fresh pears offer 5% of the recommended daily allowance (190 mg of potassium) per serving.

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Parsnips

Parsnips are a sweet, nutritious root vegetable that are high in health promoting antioxidants and dietary fiber. They are a great source of vitamins C, E, K, and B-complex and minerals such as iron, calcium, copper, and manganese.

Parsnips also contain potent anti-fungal, anti-inflammatory, and anti-cancer properties and are known to particularly help in providing protection from colon cancer and leukemia. They are also highly beneficial for constipation, hypertension, dementia, osteoarthritis, osteoporosis, teeth and gum health, and overall immune support.

The folate content in parsnips make them an excellent choice to help support the nervous system and reduce the risk of high blood pressure, depression, macular degeneration, heart disease, kidney disorders, anemia, hearing loss, and birth defects in pregnant women.

Parsnips are also known to help aid in fat metabolism and are an excellent weight loss food. They are also known to be good for kidney stones, bladder issues, and have a specific affinity for the stomach, kidneys, and spleen.

HEALTH BENEFITS

Parsnip is great for the digestive system:

Parsnip is an excellent source of fiber. A one-cup serving of parsnip contains 7 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber can help prevent constipation, making one’s bowel movement easier to manage.

Parsnip helps individuals with diabetes:

Several studies have indicated that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids, and insulin levels.

Parsnip can help individuals fight infections:

Fresh parsnip contains 38 percent of the vitamin C daily requirements per cup. Vitamin C is a powerful natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

Parsnip can help the bones stay healthy:

One cup of parsnip contains 37 percent of the daily needed vitamin K. Adequate vitamin K consumption acts as a modifier of bone matrix proteins, improves calcium absorption, preventing bone loss and osteoporosis.

Parsnip can help maintain a healthy blood pressure:

Parsnip has a very high content of potassium and a low content of sodium. One cup of parsnip contains a whopping 499 milligrams of potassium, compared to 13.3 milligrams of sodium. Folate also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow.

Parsnip may help improve cognitive function:

Several components of parsnip, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increasing blood flow to the brain and heighten cognition, concentration, and neural activity. One cup of parsnip contains 12 percent of the recommended daily needs of folate.

The parsnip is an ideal source of manganese:

Manganese is important for many enzymes that control blood sugar, energy metabolism, and thyroid function. One cup of parsnip accounts for 37 percent of the recommended value of manganese. Deficiencies in manganese could be associated with impaired fertility, growth retardation, birth defects, and general weakness.

Heart Health:

Everyone seems to be looking for the big secret to unlocking a healthy cardiovascular system, and while fruits and vegetables are always a good choice, parsnips make an even bigger impact than usual, given the high level of potassium, which acts as a vasodilator and reduces blood pressure, as well as stress on the heart. The high levels of folate in parsnips is the perfect complement, as it reduces homocysteine levels in the blood, which are associated with a higher risk of heart disease.

Birth Defects and Metabolism:

While folate was already mentioned in conjunction with a healthier heart, it is also important to note that folate (a member of the B-vitamin family) is also connected with reducing neural tube birth defects in infants and optimizing metabolic processes related to energy production and your nervous system. Also, folate has been positively correlated with lower levels of depression in those who regularly add it to their diet.

Weight Loss:

As a low-calorie option with high levels of soluble fiber, parsnips fill you up and prevent the release of ghrelin, which is a “hunger” hormone. This can significantly reduce your likelihood of snacking between meals (which you shouldn’t be doing) and help you with your weight loss goals. Also, the optimized digestive processes help you eliminate waste and get your nutrient uptake into peak condition to get the healthiest nutrients from your food.

Parsnips must be cooked to get the enzymes and they can be steamed, pureed, roasted, or added to soups or stews. They can be used as a substitute for mashed potatoes and add a creamy, sweet, and savory flavor to any vegetable meal.

Parsnips can be readily found in the produce section of your local grocery or health food store.

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