Health experts are calling sugar the new nicotine. Here are some natural, healthy alternatives.

Sugar, the new tobacco, the hidden menace.
It’s precisely because large quantities of sugar have made their way into everything from sliced bread to fat-free yogurts that so many of us unknowingly suffer from an out-and-out sugar addiction.

Just last January, a group of eminent doctors and academics insisted that food manufacturers must reduce the level of sugar in processed foods by up to 30% to halt a wave of disease and death. They said sugar is as addictive and dangerous as cigarettes.

Sugar is not just making us fat, it's also directly linked to some cancers and to dementia. But why is sugar so hard to quit? Well, it triggers the release of opioids (chemicals in the body that produce euphoria) and dopamine (a chemical that helps control the brain’s reward and pleasure centres). This means that at that precise moment sugar hits your brain, your body’s pain sensors are switched off. A pleasurable message is sent to the brain, making you want to reach for sweetness again and again. Like any addictive substance, the more sugar we have, the more we need. This is because it dulls our taste buds over time, meaning we demand more and more to achieve the same sugary hit. And so, manufacturers make food sweeter because it makes us more likely to eat more. For example, a typical slice of wholemeal bread used to contain less than 1g of sugar, but now many manufacturers manage to pack double that into each slice.
Against such powerful forces, what can you do? Here is an array of natural sugar substitutes that can contain fewer calories, and act in different ways when broken down during digestion.

STEVIA
What is it? A herb used for centuries in its native South America. Derived from the plant's leaves and available in liquid or powder form, it is now used in snacks and some soft drinks.
Is it good for me? Stevia is about 300 times sweeter than table sugar and has virtually no calories. It contains no fructose and gets its sweetness from two other types of sugar molecules called stevioside and rebaudioside.
Use for A good fructose-free substitute in tea.
Sweet as sugar? 10/10

COCONUT PALM SUGAR
What is it? Granules distilled from the coconut tree. Sap from the palm flower buds is heated until the liquid evaporates, leaving behind the sugar.
Is it good for me? Coconut sugar takes longer to be broken down so will not cause such a spike in your insulin levels. Fluctuations in blood sugar levels are normal but over time raised insulin can lead to insulin resistance. This product is high in calories at 375 per 100g, and it also contains 35 % fructose.
Use for A brown sugar substitute, especially in baking.
Sweet as sugar? 5/10

DATE SUGAR
What is it? Derived from dehydrated dates, it comes as a powder, paste or syrup.
Is it good for me? This has all the nutritional benefits of dates with fibre, vitamins and minerals. It is relatively close to the natural form of whole unprocessed dates and the fibre helps slow the blood sugar response. Dates are high in calories though, so watch your intake.
Use for A crumbled topping on desserts or added to porridge. It's also brilliant in sticky toffee pudding.
Sweet as sugar? 7/10

HONEY
What is it? Honey is produced by bees from the nectar of flowers. Available either set or runny.
Is it good for me? Honey contains vitamins, minerals and antibacterial properties. But while higher in nutrients than normal sugar, it's still high in calories - 330 calories per 100g, against 400 in sugar. It's also moderately high in fructose at 35-40%.
Use for A substitute for sugar in bakes such as brownies and as a porridge topping.
Sweet as sugar? 6/10
 
XYLITOL
What is it? Xylitol is a five-carbon sugar (five carbon atoms in the molecule) unlike most other sugars, which have six. This subtle difference means it helps prevent the growth of bacteria. It is found naturally in fibrous fruits and vegetables, corn cobs, and some hardwood trees - even our own bodies produce it.

Is it good for me? The body does not require insulin to metabolize xylitol. For this reason polyols like xylitol produce a lower glycemic response than sucrose or glucose. This has made xylitol a widely used sweetener for the diabetic diet in some countries. It is good also for weight management: in fact it has 40% less calories than sugar. Moreover, xylitol inhibits bacterial growth and reduces the incidence of cavities.
Use for Xylitol has become much more extensively used in toothpaste, chewing gum, breath mints, and mouthwash products. You can use it as a sweetener in drinks and baked goods.
Sweet as sugar? 10/10

BROWN RICE SYRUP 
What is it? This comes from boiling brown rice with enzymes to break down the starch. The resulting substance is then cooked to produce a sweet syrup.
Is it good for me? Brown rice syrup contains complex carbohydrates, maltose and a small amount of glucose, which means it is released more slowly into the bloodstream, making it healthier than sugar. It's low in fructose at around 3-4%.
Use for Homemade granolas.
Sweet as sugar? 3/10

AGAVE SYRUP
What is it? A sweet, honey-like liquid that comes from the heart of the agave plant, grown in Mexico.
Is it good for me? Agave has been hailed as a godsend because of its low impact on blood sugar levels and as it has nearly 25% less calories than sugar at 310 per 100g. However, depending on how it's manufactured, it can be up to 90% fructose.
Use for Although often found in 'healthy' products and brands, agave syrup can be very refined so less processed sweeteners may be preferable. You only need a little bit.
Sweet as sugar? 9/10

MAPLE SYRUP
What is it? Syrup produced from the starch-rich sap of maple trees.
Is it good for me? Maple syrup has a higher impact on blood sugar than other substitutes. It is about half fructose. It also contains calcium, manganese and iron. Although nutrition varies between different grades, two tablespoons can provide 22% of your RDA of manganese, an essential nutrient for bones.
Use for A sauce for pancakes and other desserts. Adds a unique flavour to dishes.
Sweet as sugar? 7/10

MOLASSES
What is it? A thick by-product of turning sugar cane into white sugar, resulting from the repeated boiling of the plant's extracted juice.
Is it good for me? This has one of the best nutritional profiles as a 28g serving contains at least 10% of your recommended daily intake of iron, calcium, magnesium, potassium and zinc. It also has fewer calories than refined sugar.
Use for Pancakes, cakes or biscuits when you want a deep, distinctive flavour.
Sweet as sugar? 6/10

BARLEY-MALT SYRUP
What is it? Grain is transformed into wholesome sweetness through the simple, yet wondrous process of traditional malting. During the germination process, more than 140 enzymes are created. These enzymes hydrolyze carbohydrates into sugars and break down proteins into amino acids.

Is it good for me?  The sugar profile of barley malt syrup is approximately 76.13% maltose, 15.81% glucose, 6.03% sucrose, and 2.04% fructose. It has 14 grams of carbohydrate and 8 grams of sugar per serving. A whole grain sweetener that is about half as sweet as refined sugar and has a consistency and flavor similar to that of molasses. It’s easily digested and has a low glycemic index.
Use for Similar to molasses in texture, barley malt syrup has, unsurprisingly, a malty taste. This makes it ideal for baking in bread, but for those partial to a spot of home brewing, can also help take the edge off you concoction.
Sweet as sugar? 5/10 

Did you try some of these natural alternatives to sugar? Tell us your experience and your suggestions in the comments below...

Sources: http://www.dailymail.co.uk/health/, http://www.theecologist.org/, http://www.dailymail.co.uk/

IS GARCINIA CAMBOGIA EFFECTIVE FOR WEIGHT LOSS?

With celeb Dr. Oz advocating its use, Garcinia cambogia (also known as Malabar tamarind, gambooge and brindleberry), has gained notoriety as a fast-acting and cheap fat buster that both suppresses appetite and prevents fat from being made. For generations, this fruit found in India, Southeast Asia and Africa has been used in traditional Indian cooking to make food more filling and in Ayurvedic medicine as a digestive aid. For the American market, its extract Hydroxycitric acid (HCA) has been targeted for its weight loss abilities.

How it works

When carbohydrates enter the body, enzymes either convert them into energy or store them as fat. HCA is thought to inhibit these enyzymes from storing carbs as fat, allowing them to be burned off. In addition to helping burn off calories, the supplement also has the secondary weight loss benefit of suppressing appetite.

How effective is Garcinia cambogia?

According to Julie Chen MD, integrative medicine, taking the supplement on its own can cut about four pounds a month, but taking it along with diet and exercise can double or triple that figure. Studies have found it's particularly effective for emotional eaters since its usage has been connected with an increase in serotonin, which results in improved sleep and mood.

An all-natural weight loss supplement that burns lots of fat, quickly and cheaply, and boosts mood and improves sleep - it sounds like a wonder pill. But when digging through the research, the overall results are mixed. "Supporting evidence for its efficacy is largely based on studies with small sample sizes, without placebo-treated groups or with inaccurate measures of body lipid changes," as written in the Journal of the American Medical Association, JAMA.
A 12-week, randomized, double-blind, placebo controlled trial was conducted in 42 subjects that received 3,000 mg of Garcinia cambogia extract per day. Garcinia cambogia extract failed to produce significant weight loss and fat mass loss beyond that observed with placebo.
Vladimir Badmaev, MD, PHD, responded to the aforementioned report in the JAMA, pointing out a limitation in the way the study was conducted, writing that HCA needs to be administered with a carb-rich diet, but in the study they co-administered it with a high fiber diet.
As often happens with drugs and nutritional supplements there exists two sides divided - some studies say it works, some say it doesn't.

Experts and specialists in healthy living have not given the 100% “OK” to go ahead with Garcinia Cambogia, which only means one thing: the most effective way to lose weight is the old-fashioned way - by making sustainable changes to your eating and exercise habits. Even if a weight-loss supplement did help you take off a few pounds, you would have to continue taking them to keep the weight off. And that may not be practical - or safe.

Garcinia cambogia side effects and dosage

Garcinia cambogia is generally considered safe if used short term. Long-term usage is unknown. Side effects such as headaches, nausea and digestive tract discomfort have been reported. Certain weight loss supplements that contain HCA extract could be problematic, as one common brand was recalled in 2009 after the FDA issued a safety warning following 23 reports of liver problems, seizures and cardiovascular problems, including one death.
A 2005 study of the substance revealed that although overweight male rats did lose weight, Garcinia cambogia extract caused toxicity and testicular atrophy.

Some should not take this supplement, including people with diabetes, Alzheimer's, dementia as well as pregnant and lactating women. As always, if a supplement is not considered safe for pregnant women, it's worth thinking twice about the reason why. And whether you're concerned about side effects or not, doing that extra research is well worth it when it comes to a controversial supplement such as this.

What's your take on Garcinia cambogia? Has it helped you lose weight? Would you recommend it to others?

Sources: http://www.ibtimes.com/, http://goaskalice.columbia.edu/, http://www.naturalnews.com/

HEALTH BENEFITS OF PARMESAN CHEESE - infographic

Parmigiano-Reggiano (also known as Parmesan cheese) is a hard granular cheese with a long and natural maturation. It’s a highly concentrated cheese and contains only 30% water and 70% nutrients. This means that Parmigiano-Reggiano is very rich in protein, vitamin and mineral. Extraordinary, highly digestible, totally natural: Parmigiano-Reggiano is the King of Cheese. Look the infographic and discover the values of Parmigiano-Reggiano cheese.

To embed this infographic: <a href="https://s3.amazonaws.com/easel.ly/all_easels/288334/HealthbenefitsofParmesancheese/image.jpg"/><img src="https://s3.amazonaws.com/easel.ly/all_easels/288334/HealthbenefitsofParmesancheese/image.jpg" alt="HealthbenefitsofParmesancheese title="easel.ly" /></a><br /><a href="http://easel.ly" style="text-align:left;" align="left">easel.ly</a>

Low-effort ways to burn more calories every day

It’s obvious that a consistent exercise schedule will help you shape up, but intense workouts are not the only way to burn more calories. There are a number of strategies you can use to burn more calories throughout the day. These tricks can help to boost your metabolism. "Your metabolism is the sum of everything your body does to convert food into energy," says Jim White, R.D., an American College of Sports Medicine-certified health-fitness instructor. "So while you can't change how many calories it takes to keep your brain humming and your heart beating, you can help your body burn an extra 500 calories or more each day by implementing some easy lifestyle strategies."

Drink (quality) green tea
Found in green tea, epigallocatechin-3-gallate (EGCG for short) gets a lot of attention for its disease-fighting properties. But it turns out this little antioxidant can make a big difference when it comes to numbers on a scale. Research in The American Journal of Clinical Nutrition shows that the compound can up your metabolic rate for a full 24 hours by increasing your energy production from digestion of fats. While a few cups a day should be enough to move the needle over time, that's only if you opt for high-quality brews. Cheap-o brands often don't contain enough of the fat-burning ingredient to increase metabolism, says weight-loss specialist and board-certified internist Sue Decotiis, M.D.

Drink more water
Studies show that drinking water enhances weight loss in overweight, dieting women. Want another reason to increase water intake? German researchers had 14 participants drink about 17 ounces of water. The volunteers’ metabolic rate — or how quickly they burned calories — jumped a third within 10 minutes of drinking the water and remained high for another 30 or 40 minutes. The researchers estimated that over a year, increasing your water consumption by 1.5 liters a day (about 50 ounces) would burn an extra 17,400 calories, or about five pounds’ worth.

Eat protein
A meal's not a meal unless it contains lean protein. Why? Protein contains the amino acids your body needs to produce metabolism-revving, calorie-burning muscle. Every pound of muscle gained increases your metabolism by 20 to 30%. Each day, aim to eat one gram of lean protein (from sources like chicken, fish, grass-fed beef, or eggs) for every pound of body weight. Vegetarian or vegan? Swap meat out for nuts, seeds, dark greens (kale packs a protein-rich punch), and, if you eat them, eggs and Greek yogurt.

Spice up your menu
Capsaicin, which gives peppers and spices their heat, can also fire up your fat burners. Eating spicy foods regularly can increase your body's production of heat as well as the activity of your sympathetic nervous system (responsible for both the fight-or-flight response and spice-induced sweating) by about 50 calories a day, which translates to a full five pounds of fat lost in a single year. While cayenne, chili peppers, and jalapeños are great, the hotter the pepper, the better. The ridiculously spicy Korean pepper gochu is believed to have the highest calorie burn out there and is typically sold as a paste, called gochujang.

Use interval training to rev up your workout
Walk for the same amount of time at the same intensity day in and day out and your body gets as bored with your workout as you do. Throw it a curveball with interval training, which involves varying the intensity of your workout throughout your exercise session. Every five minutes into your walk, jog for one minute. Every five minutes into your bike ride, shift into a higher gear and pedal hard for a minute. If you swim, turn on the speed every other lap. You’ll burn more calories in the same amount of time.

Take movement breaks
Multiple studies have shown that people who spend much of their day sitting down have increased rates of a number of health problems, including high blood pressure, obesity, diabetes, metabolic diseases, and heart disease. Here’s the kicker: these results hold true regardless of how active you are during the rest of the day. This means that, even if you exercise regularly, sitting for extended periods of time can have negative long term health effects.
The good news: short breaks from sitting can help to mitigate the risks. Data suggests that the total amount of time you spend sitting in a day is not as important as how long you spend in the chair before getting up again. Whenever you end up in the seated position for an extended time, take a break every hour to get up and stretch your legs. Walk around, do a few body-weight squats, touch your toes—anything to get your body moving. This will help to keep your hormones and metabolism in check so that you can keep burning calories efficiently throughout the day.

Build muscle

More muscle = less fat. But who wants to spend hours sweating it out with strength sets when you can opt for quick, high-intensity resistance training? Brief workouts using heavy weights can increase your metabolism by 452 calories for the following 24 hours, according to recent research in the Journal of Translational Medicine. That's 354 calories more than the increase experienced after traditional low-intensity strength training (and it takes just four sets of 8 to 10 reps). Here's how it works: the harder your muscles work, the more post-workout rebuilding they have to do, which burns calories and elevates metabolism-revving hormones, according to researchers. The best part? In the study, the high-intensity resistance trainers completed only three exercises. Talk about time-saving.

Turn down the temperature
Your body loves to sit pretty at 98.6 degrees, so if you throw off your internal temperature, your body will burn more calories to raise it back to where it belongs. This can be utilized to burn a significant number of calories without exercising. In fact, a new study by the National Institute of Health Clinical Center showed taht people who slept in a 66-degree room burned more than 7% more calories than those who snoozed at 75 degrees.

Sleep more
Not getting enough sleep affects more than just your energy the next day; it throws off your levels of of leptin and ghrelin, the hormones that help regulate energy use and appetite. Research from Stanford University and the University of Wisconsin shows that regularly clocking just five hours of sleep reduces levels of leptin by 15.5% and increases levels of ghrelin by 14.9%. When it comes to a healthy metabolism, shoot for nine hours a night, suggests research from the University of Washington Medicine Sleep Center.

Sources: http://www.businessinsider.com, http://www.rd.com/health/, http://www.507fitness.com/

Counting sheep not helping you sleep? Milk and Brazil nuts do, study finds.

Searching for the recipe for a good night’s sleep? It could be as simple as a glass of milk and a few handfuls of nuts. Scientists studied diets and sleep patterns of more than 4,500 adults and found that certain minerals and acids are linked to better sleep.

Their report suggests that a late-night snack of Brazil nuts – which are packed with selenium and potassium – washed down with a calcium-rich glass of milk contains all the ingredients you need for a satisfying sleep.
Lead author Dr Michael Grandner of Pennsylvania University, said: 'These findings suggest potentially natural and common-sense solutions to sleep problems. Although there is still important work that needs to be done on cause-and-effect, there is a lot of research showing that non-medication approaches can be very helpful. Even sleep disorders such as sleep apnea and insomnia can be very effectively treated.'

Researchers quizzed 4,548 adults on their health, diet, lifestyle and sleep. Women on the lowest incomes were most prone to having difficulty in getting a good night’s rest. But even taking into account age, sex, education, salary, weight an mental health, several elements of food were seen to be significantly linked to satisfying sleep patterns.
Odds of having trouble dropping off were reduced by 20% where dietary intake of the mineral selenium was doubled and by 17% for calcium. Greater consumption of carbohydrate, butanoic and dodecanoic acids – both abundant in milk – and vitamin D were linked with experiencing unbroken slumber. Meanwhile, the chances of suffering lingering lethargy or tiredness the following day were cut by 30% where there was twice as much potassium in the diet and 19% for additional calcium.

Poor sleep was associated with two fats commonly found in butter and cheese – hexanoic and hexadecanoic acid – and also salt and drinking lots of fluids.

'The importance of diet is often overlooked when dealing with these sorts of problems'. Dr. Grandner said. 'Diet, sleep, physical activity, and other parts of a healthy lifestyle have an impact on many systems in the body and, ultimately, play a role in how we think, feel, and act'.

Source: http://www.dailymail.co.uk/

VINAIGRETTE: A FAT-BURNING DRESSING FOR YOUR SALADS

Salads are healthy! We all know that by now but what most people may not realize is that the dressing plays a major role in adding taste and also determining the number of calories in any salad.

Surely you are aware that white bread croutons, dried candied fruit, creamy cheese and mayonnaise won't help you shedding pounds but maybe you don't know that choosing a vinaigrette dressing can speed up your metabolism and help you lose more weight.

In fact, vinegar’s acetic acid flips on genes that stimulate fat burning; a study showed lower body weight, body fat and triglyceride levels in obese subjects who included vinegar in their diets.
Furthermore, the healthy fat in the olive oil helps you feel full longer and its oleic acid triggers the release of the appetite suppressing hormone CCK.

So when you eat salad, toss it with olive oil and 1 Tbsp of any vinegar-based dressing: in addition to the fat-reducing effect of the vinegar, you will feel also more satiated.
Here are four easy, low calorie but delicious recipe you should try!

Chile-garlic vinaigrette

Yield: 3/4 cup (serving size: 1 tablespoon)

Ingredients

• 1 tablespoon chopped serrano chile
• 3/4 teaspoon salt
• 6 garlic cloves, crushed
• 3 tablespoons red wine vinegar
• 2 tablespoons water
• 2 tablespoons fresh lemon juice
• 1 1/2 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons anchovy paste

Directions

Combine first 3 ingredients in a mortar; mash to a paste with a pestle. Combine garlic paste mixture, vinegar, and remaining ingredients in a small bowl, stirring with a whisk.
Note: store vinaigrette in refrigerator for up to 1 week.

Nutritional facts per serving: Calories: 21, Calories from fat: 73% - Fat: 1.7g - Saturated fat: 0.2g - Monounsaturated fat: 1.2g - Polyunsaturated fat: 0.2g - Protein: 0.3g - Carbohydrate: 1.1g - Fiber: 0.1g - Cholesterol: 1mg - Iron: 0.7mg - Sodium: 266mg - Calcium: 8mg

Strawberry vinaigrette

Makes: 20 servings - Total time: Prep/Total time: 10 min.

Ingredients

• 1 package (16 ounces) frozen unsweetened strawberries, thawed
• 6 tablespoons lemon juice
• 1/4 cup sugar
• 2 tablespoons cider vinegar
• 2 tablespoons olive oil
• 1/8 teaspoon poppy seeds

Directions
Place the strawberries in a blender; cover and process until pureed. Add lemon juice and sugar; cover and process until blended. While processing, gradually add vinegar and oil in a steady stream; process until thickened. Stir in poppy seeds. Transfer to a large bowl or jar; cover and store in the refrigerator. Yield: 2-1/2 cups.

Nutritional Facts: 2 tablespoons equals 31 calories, 1 g fat (trace saturated fat), 0 cholesterol, 1 mg sodium, 5 g carbohydrate, trace fiber, trace protein.

Raspberry balsamic vinaigrette

Makes: 16 servings - Prep time 10 mins - ready in 20 mins

Ingredients

• 1 cup raspberries
• 1 tablespoon white sugar
• 2/3 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tablespoon honey
• 1/2 teaspoon salt

Directions
Mix raspberries and sugar together in a bowl; set aside until mixture is juicy, about 10 minutes. Mash berries using a fork until liquefied. Pour berry mixture into a jar with a lid; add balsamic vinegar, olive oil, honey, and salt. Cover jar with lid and shake until dressing is mixed well. Store in refrigerator. 

Nutritional Facts: Calories 47 kcal - Carbohydrates 4.3 g - Cholesterol 0 mg - Fat 3.4 g - Fiber 0.5g
Protein 0.1 g - Sodium 75 mg

Spicy mediterranean vinaigrette

Makes: about 3/4 cup - Active time: 20 mins - Total time: 20 mins

Ingredients

• 1/2 teaspoon black mustard seeds
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cumin
• 1/2 cup carrot juice
• 2 tablespoons golden raisins
• 2 tablespoons red-wine vinegar
• 4 sprigs fresh cilantro
• 1 tablespoon nonfat plain yogurt
• 1 teaspoon honey
• 1 1/2 teaspoons crushed red pepper
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1/4 cup extra-virgin olive oil

Directions
Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes.
Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, salt and pepper and blend until combined. Pour in oil and blend until smooth, about 1 minute.
Tip: cover and refrigerate for up to 3 days.

Nutritional Facts - Per tablespoon: 55 calories; 5 g fat (1g sat , 4g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g protein; 0 g fiber; 53 mg sodium; 50 mg potassium.

Sources: http://www.myrecipes.com, http://www.tasteofhome.com/, http://allrecipes.com/, http://www.eatingwell.com/

DON'T BIN THE SKIN, THE STEMS, THE LEAVES: what we discard from fruit & veg has a lot of health benefits!

It’s time to change our fruit eating habits. All of us have been enjoying the pulp of most of the fruits, and have been throwing away the peels.
But, if you need the entire nutrition of the fruit, you need to give some exercise to the jaws by eating the peels along with the fruit. Just ensure that you wash the fruit thoroughly before eating. Studies have proved that most of the antioxidants are present in the peels and pith of the fruit than in the pulp. Fruit peels are rich source of dietary fiber that plays a vital role in keeping constipation at bay and reducing the colon cancer risk. The cancer-fighting phytochemicals are abundant on the peels than in the pulp of a fruit. Peels work great in lowering LDL cholesterol levels as they have low calories, sugar and fats. Peels also make you feel full, hence are good for those on a diet.
Check out some health benefits of eating different fruit peels and vegetable skin, stems and leaves.

Apple skin, a rich source of nutrients
Research from Cornell University has found that the chewy apple peel has up to 87% more cancer-fighting phytochemicals than the sweet white flesh inside.
Other powerful properties in apple peels:

• quercetin, a flavonoid found in high concentrations in apple skins, is known for its ability to ease hay fever, eczema, sinusitis and even asthma. The quercetin in apple skins is also revered for its ability to reduce your risk for heart disease;

• one study even suggests that consumption of whole Braeburn apples (skin and all) may be a good way to protect yourself from UV-B sun exposure.

Citrus fruit peels are high in antioxidants

Orange and tangerine peel is high in powerful antioxidants called super-flavonoids, which can significantly reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ HDL levels.

The antioxidants obtained from the peel were 20 times more ­powerful than those from the juice, according to a U.S. study.
The same goes for all citrus fruits. The white pith ­contains high levels of pectin, a component of dietary fibre known to lower ­cholesterol and colonise the gut with beneficial bacteria. Furthermore, the outer peel contains d-limonene, the mortal enemy of UV rays everywhere. A University of Arizona study found that eating one teaspoon of citrus peel per week reduced skin cancer risk by 30%.
Tip: add grated citrus peel to cauliflower cheese or cakes and muffins for a zesty health kick — or throw the whole, unpeeled fruit into a juicer so you get all the benefits.

Kiwi fruit skin hidden benefits
The hairy skin of the kiwi fruit may taste tart, but it’s too good to waste. It contains three times the antioxidants of the pulp, giving it anti-cancer, anti-inflammatory and anti allergenic properties. It also fights off bugs, such as Staphylococcus and E-coli, which are responsible for food poisoning.
Tip: if you can’t bear to eat it raw, use the skin with other fruits, such as banana in a smoothie.

Banana peels increase your serotonin levels
Banana peels contain vitamins B6 and B12, magnesium, and potassium. The peel also contains more fiber than the banana flesh, which can help aid digestion. Another benefit of banana peels is that they contain tryptophan, which can increase your serotonin levels, which researchers have found impacts your mood. Having good blood serotonin levels can help reduce the risk of depression due to this mood-stabilizing effect. The skin was also found to be good for eyes, as it contains the antioxidant lutein, which protects eye cells from exposure to ultraviolet light — a leading cause of cataracts.
Tip: boil the peel for ten minutes, then drink the cooled water or put it through a juicer and drink the juice.

Peaches peel lowers the risk of hearth disease
Peaches are an often overlooked super fruit. High in potassium and vitamin A, which help to revitalise and hydrate the skin, eating the peel can boost the immune system, remove toxins from the body, maintain healthy skin, protect the eyes from developing cataracts and lower the risk of developing cancer, heart disease and arthritis.

Pears skin contains a potent antioxidant
Throw away the skin and you are throwing away the best bits. Pear skin isn’t just packed full of fibre, it also contains a higher concentration of vitamins and nutrients than the flesh itself.
These include chlorogenic acid, a potent anti-oxidant and the flavonoid phloretin, which has been shown in laboratory tests to inhibit the growth of cancer cells.

Watermelon rind improves body's circulation
Luckily, the health benefits of watermelon peel are not the hard, green peel itself—the health benefits of this fruit peel lies in the white rind that you probably leave behind when you’re done munching on a watermelon slice. Don’t forget to eat the white rind, because it contains the amino acid citruline, which helps dilate blood vessels to improve your body’s circulation, according to the findings of a USDA study.

Pumpkin, butternut and other squashes skin and seeds are  rich in valuable compounds
All squashes are high in zinc, which helps promote healthy skin and nails, and the antioxidant beta carotene which protects against heart disease and cancer. The skin itself is obviously too tough to eat, but the closer you scrape it against the skin for the pulp — where it’s more of a rich, orange colour — the more nutrients you’ll get.
And don’t ditch the seeds, either — these are an excellent source of Omega 6 and essential fatty acids that keep your brain healthy.
Tip: wash the seeds in warm water and bake with a drizzle of olive oil for about 20 minutes. Use to sprinkle on salads and soups.

Potato skin, a nutritional powerhouse
Most people know potato skins are healthy, but few are aware of the reason why. It’s because the skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily ­recommended intake of soluble fibre, potassium, iron, phos­phorous zinc and vitamin C. Potatoes ­contain more vitamin C than oranges, so are perfect for anyone looking to ward off colds.
Tip: bake whole as ­jackets, boil and mash with the skin on, or slice into wedges, toss in a ­little olive oil and bake for potato wedges.

Cucumber peel keeps your skin healthy and young
Next time you want a snack, choose a cucumber—and don’t peel it. Cucumber peels contain silica, a chemical that helps build collagen, which is vital for making your skin last longer than ever. Even one cucumber peel—which is about five milligrams of silica—will make a difference. Make sure to wash cucumber peels carefully, and if you can afford it, buy organic, because non-organic cucumbers in particular are coated with wax to make them last longer.

Broccoli stalks are rich in vitamin C and broccoli leaves are rich in vitamin A

Those neat little florets look more appealing, but there’s ­every reason to eat the stalks, too.

Broccoli stalks can be less flavourful than the florets, but they are notably higher in calcium and vitamin C. The stalks are also high in soluble fibre, so you’ll feel fuller for longer.
Tip: simply shred the stalks into thin strips and add to stir-fry or serve steamed.
A one-ounce serving of broccoli leaves provides 90% of your daily vitamin A requirement (the florets deliver only 3%). 
Tip: cook the leaves as you would spinach. Blanch in boiling water, then sauté with olive oil, garlic, and salt.

Celery tops are rich in anti-inflammatory compounds
The leaves are brimming with five times more magnesium and calcium than the stalks. They're also a rich source of vitamin C and phenolics, potent antioxidant and anti-inflammatory compounds.
Tip: Finely chop the leaves with parsley and stir into salsa, or use as a garnish on fish or chicken.

Onion and garlic skins are rich in anti-oxidants
The papery skin of onions contains more antioxidants than the onion itself. It's especially rich in quercetin, which may reduce blood pressure and prevent arterial plaque. How to eat them: Simmer in stocks, soups, and stews for additional flavor; discard the skins before serving.
Garlic skin contains six separate antioxidant compounds, according to research from Japan. Peeling garlic cloves removes the ­phenylpropanoid antioxidants which help fight the ageing ­process and protect the heart.
Tip: drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.

Swiss chard stems boost immune system
A study by the Institute of Food Technology in Germany revealed that Swiss chard stems are loaded with glutamine, an amino acid that boosts the immune system and bolsters the body's ability to recover from injuries and surgery.
Tip: Bruce Sherman, a chef celebrated for his farm-fresh cuisine at Chicago's North Pond restaurant, ties the stems in bundles of six to eight with kitchen twine and braises them in vegetable stock, red wine vinegar, honey and garlic for 20 to 30 minutes.


Sources: http://www.magforwomen.com, http://www.dailymail.co.uk/femail/, http://www.dailymail.co.uk/health/, http://www.foods4betterhealth.com, http://www.oprah.com/health/,