I've mentioned before that it is good to eat foods (vegetables, berries, fruits) from all different colours. The reason why they are so good is because of its contents of phytochemicals which has a very strong antioxidant effect.
Phytochemicals are micronutrients but still something different then vitamins and minerals, they are instead pigments.
There are several thousands different sorts and the most of them are healthy but a few are not (for example in mushrooms). Most of the phytonutrients are in the peel and it's what's giving the food colours. This means that the stronger colour a vegetable, fruit etc has, the better it is. For example, dark blue/red grapes are much better than green ones. One example is almonds where the shell (right english word?) contains a lot of phytonutrients.
Phytochemicals can prevent cancer, diabetes, cardiovascular diseases etc etc.. the list goes on!
Two major subgroups of phytochemicals are carotenoids and flavonoids and if I don't remember wrong, I think I've already written about carotenoids before? I'll look for it and if not then I'll post about that and also flavonoids.
Normally a lot of vitamins gets destroyed when you heat up your food but when it comes to phytochemicals, many will be more healthier in a way that it will be easier for your body to use. For example, lycopene which is a phytochemical (carotenoid) in tomatoes and if you heat the tomato up a little bit them there will be 13 times as much lycopene then in a raw tomato. However, don't heat up your food too much in high temperatures, low temperature in a short while is enough. Also many phytochemicals are fat soluble which means that for a optimal absorption you need to eat some fat with these foods.
I will post one more post tonight about the metabolism system. I'm a nerd so even though I'm sick and threw up this morning, I went to the store to buy a big paper where I will draw the 3 different metabolism systems on - molecule by molecule.. We'll see if I get done today, I have a feeling it will take a while. But I'm weirdly enough really excited!
Wednesday, 30 November 2011
Tuesday, 29 November 2011
Christmas sacrifices
This picture is from christmas last year. This years christmas will be a bit different in the food aspect as I don't eat red meat nor sugar. No christmas ham, meatballs, sausages, glögg, julmust, saffronbuns (or actually I made sugar and glutenfree ones the other day so I will get that, but they taste very different), knäck or gingerbread. And no liqourice-knäck! Instead I will make turkey, "meatballs" made of chickpeas (i guess kind of like falafel, im really excited about those) and pretend that some root vegetable is a ham so i will put mustard and egg on it, hehe I know, it sounds awesome! I don't really care that much but I do miss glögg and meatballs.
GOOD thing christmas is NOT about food but about Jesus being born!
1 month and 1 day left of my sugar fast, but I don't actually want to start again. I'll go to Italy the 1st of january so I'll eat an ice-cream there.. but more than that, I think I will try to stick to birthdays and graduations..
So excited about christmas!!
ORAC (about antioxidants)
ORAC is one way of measuring the antioxidants power in foods. ORAC stands for Oxygen Radical Absorbtion Capacity. If a certain type of food has a high ORAC value, then that means that it has a high capacity to make free radicals harmless.
Studies has shown that if you eat foods with high ORAC - then the protection against free radicals increases with 25 %. You need about 3000-5000 units per day for an optimal healthy intake, but you need different ones, you shouldn't try to eat all of them from only dark chocolate or only blueberries etc..
Here is a short list of a few foods and their ORAC. This is for 100 grams:
Prunes - 5770 units
Pomegranate - 3307 units
Blueberries - 2400 units
Oranges - 750 units
Kiwi - 602 units
Kale (grönkål) - 1770 units
Spinach - 1260 units
Onion - 450 units
Dark chocolate (at least 70 % cocoa) - 13 120 units
Broccoli - 890 units
Potatoes - 300 units
Tomatoes - 195 units
And get prepared for some HIGH numbers....
Cinnamon - 267 000 units
Oregano - 200 000 units
Turmeric - 159 000 units
Remember tho that the ORAC for the spices are per 100 grams, which you would never eat per day but still even a little would be quite a lot! This is one of the reasons why I think spices are so interesting.. One of many positive things with them.
And once more - don't forget that you need to eat from all different colours so you get different types of antioxidants.
Studies has shown that if you eat foods with high ORAC - then the protection against free radicals increases with 25 %. You need about 3000-5000 units per day for an optimal healthy intake, but you need different ones, you shouldn't try to eat all of them from only dark chocolate or only blueberries etc..
Here is a short list of a few foods and their ORAC. This is for 100 grams:
Prunes - 5770 units
Pomegranate - 3307 units
Blueberries - 2400 units
Oranges - 750 units
Kiwi - 602 units
Kale (grönkål) - 1770 units
Spinach - 1260 units
Onion - 450 units
Dark chocolate (at least 70 % cocoa) - 13 120 units
Broccoli - 890 units
Potatoes - 300 units
Tomatoes - 195 units
And get prepared for some HIGH numbers....
Cinnamon - 267 000 units
Oregano - 200 000 units
Turmeric - 159 000 units
Remember tho that the ORAC for the spices are per 100 grams, which you would never eat per day but still even a little would be quite a lot! This is one of the reasons why I think spices are so interesting.. One of many positive things with them.
And once more - don't forget that you need to eat from all different colours so you get different types of antioxidants.
Monday, 28 November 2011
Dark chocolate/cocoa
A while ago, I searched the internet for different effects spices may have. I know that cocoa is not a spice, but I searched a little bit about that too. These things are so incredibly interesting and I'm considering writing my essay on my last semester on spices and stuff. It's incredible how many positive effects it may have on our bodies.
I wrote what I found in a document but didn't write any sources so I unfortunately don't remember where I found these things. I would like to write more about spices here on the blog, but we'll take the cocoa first before we take on the spices!
I wrote what I found in a document but didn't write any sources so I unfortunately don't remember where I found these things. I would like to write more about spices here on the blog, but we'll take the cocoa first before we take on the spices!
First of all, as with sooo many other things, cocoa is best to eat raw. When you heat it up, many antioxidants it contains gets destroyed. This also means that it matter what kind of dark chocolate you eat.. Some of them have been heated up too much so it can't give you any good health effects. You can also try to find raw cocoa in the store (normal ones have been heated) and put in smoothies or something else. Just don't heat it up yourself if you buy it raw ;)
As I mentioned, cocoa contains A LOT of antioxidants. Catechins, which are high in the cocoa bean, has both positive and essential qualities. Studies suggest that some of these flavanoids can prevent stroke and have a positive effect in treating cancer as well as HIV. A swedish newspaper asked the French laboratory Eurofins to analyze the levels of the antioxidants/flavanoid which has been proved to be very important for our health. Epikatechin is the most important of these ones. Seven varieties with a cocoa content of about 70 percent were investigated. Most flavonoids per kilogram of these had: 1888 Origin, JD Gross, ICA Selection
Three that had a much lower amount of flavonoids were: Marabou Premium, Lindth Excellent and Änglamark. (Not sure where the 7th went...). For you swedish ppl - as you see, both marabou and lindth, two of our most common brands of dark chocolate, did not get a good result in this study. I have tried to find both 1888 Origin and JD Gross but haven't found them in any store. But ofcourse pretty much every ICA store will have the ICA selection dark chocolate. I have started eating that one.. A tip - the cranberry one is awesome, I think that one has about 72 % cocoa if I don't remember wrong.. They also have one with 74 %.
Saturday, 26 November 2011
Preparing for christmas
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| The glitter has to be on while christmas-decorating |
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| I have way to much stuff on my wall... I tried to decorate it with christmas stuff but I bet it's hard to find... |
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| christmas socks - finally found them today after a few days of searching |
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| Our kitchen last year from when I recorded a "cooking show" and baked swedish christmas things |
Tuesday, 22 November 2011
Can't wait for christmas! - Pictures
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| Alex is excited to get decorated again |
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| Sanna! |
I feel so excited for this years christmas, almost like when I was a child.. I don't know why but it just feels so great! First of advent is now on sunday and then the countdown starts! We will have advent "fika" with the family 1st of advent and then 2nd me and a few of my friends are going to a Lucia concert in Uppsalas cathedral.. We are also going to a christmas market in Stockholm the 3rd of advent.
When I was a teenager I decorated my room as much as I could (or ludicrously much as I would say). The top picture is of some of the christmas decoration I used. Notice the fake snow in the window sills. I haven't done it in a few years but as I'm overflowing with christmas spirit this year, I think it's time to do it again this year! Now on saturday will be the day.
And people, don't forget WHY we celebrate christmas. I was surprised last year when I met so many people that didn't know why we celebrated it. For you who don't know - we celebrate that Jesus was born into this world to save us!
Sidenote.. I was looking through a lot of pictures from past christmas'... I love how my grandma has the same shirt on her every year :) And my dad has food in his mouth on all pictures :)
Calcium
Calcium will be on our next exam and I read through it today and got so excited because it's so interesting, so now I have to blog about it. (Yes, I know I'm a nerd) So here you have an introduction to this mineral.
Most of your calcium in the body is in your bone structure -->1,2-1,3 kg or about 2,5 pounds. You also have a some in your blood (about 1 % of your body weight).
The ratio between calcium and phosphorus is 2:1 in the bones. This means that if you don't have enough calcium or phosphorus, it will effect the levels of the other mineral.
You absorb 15-80 % and is regulated by several different hormones (calcitonin, PTH) from thyroid and the parathyroids (sköldkörtel och bisköldkörtlar) And an ongoing exchange of calcium happens (blood, bones, reabsorption from kidney's etc) directed by these hormones. Two other important factors affecting the level of calcium is vitamin D status and availability, and the kidney's regulation of secretion.
This means that is is very important to have enough vitamin D - otherwise you won't absorb enough calcium.
The body is very good at regulating all these things though.
Some things inhibits the absorption and they are phytate and oxalate. Phytate are found in whole grains and especially the outer parts of the cereal. Phytate actually inhibits many different vitamins and minerals so it can definitely be something important to remember. If you want to remove the phytate, you can bake sourdough bread, or simply combine your food in that way that you do not eat phytate with food rich in vitamins and minerals. Oxalate can be found in, for example, rhubarb, spinach and soy.
Large amounts of protein and sodium also makes the kidneys excrete more calcium through the urine - which means greater losses.
Large intake of calcium has shown to be positive for the blood pressure and lowers the risk of cardiovascular diseases.
And then when it comes to bones and bone fractures... Both vitamin D and calcium are important to prevent fractures but don't forget that things like not smoking and exercising are even more important. When you are 20-25 years old, then your bones have reached it's best state, that's why it's important to exercise when you are young so you will get good bones as you can not improve this after this age. However, if you continue to exercise after that, the degradation (nedbrytning) will go slower.
Older women has a much higher risk of getting bone fractures, and one reason could be that they have less estrogen and estrogen inhibits the degradation. It's also important for us swedish people to think about our vitamin D intake (because of the lack of sun where we get most of our vitamin D) as this higher the risk of fractures.
The swedish recommendations on calcium intake is 800 mg per day for adults. You find a lot of calcium in milk, cheese, legumes (baljväxter), green leafy vegetables and nuts. Dried figs and shrimps also contains quite a lot of calcium. If you don't eat milk or products of milk as cheese, then you might need to think an extra thought of what you are eating so your intake will be enough. I have pretty much stopped eating products from cow such as milk, cream and cheese and I have not thought at all about the calcium intake so I know I need to start doing that.
The reason why I (pretty much) stopped eating that is because of that all the hormones they are giving the cow will end up in the fat - which means in the milk/cream/cheese products. It also highers the risk for inflammation in the body. You need 20 kg of milk to produce 1 kg of cheese... that is a lot of hormones concentrated in cheese... That didn't really have much to do with calcium but wanted to through it in there.. I have learned that from Stig Bengmark, the doctor I have mentioned several times before. I will go on another lecture with him hopefully next week and I will ask him more about that then as I think that is an extremly interesting subject!
Other sources are Näringslära för högskolan from 2008.
Most of your calcium in the body is in your bone structure -->1,2-1,3 kg or about 2,5 pounds. You also have a some in your blood (about 1 % of your body weight).
The ratio between calcium and phosphorus is 2:1 in the bones. This means that if you don't have enough calcium or phosphorus, it will effect the levels of the other mineral.
You absorb 15-80 % and is regulated by several different hormones (calcitonin, PTH) from thyroid and the parathyroids (sköldkörtel och bisköldkörtlar) And an ongoing exchange of calcium happens (blood, bones, reabsorption from kidney's etc) directed by these hormones. Two other important factors affecting the level of calcium is vitamin D status and availability, and the kidney's regulation of secretion.
This means that is is very important to have enough vitamin D - otherwise you won't absorb enough calcium.
The body is very good at regulating all these things though.
Some things inhibits the absorption and they are phytate and oxalate. Phytate are found in whole grains and especially the outer parts of the cereal. Phytate actually inhibits many different vitamins and minerals so it can definitely be something important to remember. If you want to remove the phytate, you can bake sourdough bread, or simply combine your food in that way that you do not eat phytate with food rich in vitamins and minerals. Oxalate can be found in, for example, rhubarb, spinach and soy.
Large amounts of protein and sodium also makes the kidneys excrete more calcium through the urine - which means greater losses.
Large intake of calcium has shown to be positive for the blood pressure and lowers the risk of cardiovascular diseases.
And then when it comes to bones and bone fractures... Both vitamin D and calcium are important to prevent fractures but don't forget that things like not smoking and exercising are even more important. When you are 20-25 years old, then your bones have reached it's best state, that's why it's important to exercise when you are young so you will get good bones as you can not improve this after this age. However, if you continue to exercise after that, the degradation (nedbrytning) will go slower.
Older women has a much higher risk of getting bone fractures, and one reason could be that they have less estrogen and estrogen inhibits the degradation. It's also important for us swedish people to think about our vitamin D intake (because of the lack of sun where we get most of our vitamin D) as this higher the risk of fractures.
The swedish recommendations on calcium intake is 800 mg per day for adults. You find a lot of calcium in milk, cheese, legumes (baljväxter), green leafy vegetables and nuts. Dried figs and shrimps also contains quite a lot of calcium. If you don't eat milk or products of milk as cheese, then you might need to think an extra thought of what you are eating so your intake will be enough. I have pretty much stopped eating products from cow such as milk, cream and cheese and I have not thought at all about the calcium intake so I know I need to start doing that.
The reason why I (pretty much) stopped eating that is because of that all the hormones they are giving the cow will end up in the fat - which means in the milk/cream/cheese products. It also highers the risk for inflammation in the body. You need 20 kg of milk to produce 1 kg of cheese... that is a lot of hormones concentrated in cheese... That didn't really have much to do with calcium but wanted to through it in there.. I have learned that from Stig Bengmark, the doctor I have mentioned several times before. I will go on another lecture with him hopefully next week and I will ask him more about that then as I think that is an extremly interesting subject!
Other sources are Näringslära för högskolan from 2008.
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