Soups For Promoting Good Health Part2

Soups are so delicious that even kids and toddlers enjoy same.

Provide you enriched it with their favorite vegetables plus fish or meat or both as we noted in part1.

I remember my nine months old babe watching me enjoying my plate of chop soup, a yam pepper soup, sauced with basil leaves and sardines.

I offer only a watery liquid as a gift to her. She opened her mouth and took same. It delights her to ask for more. Again, I gave less than half a teaspoonful of the soup. The peppery spice hit her mind and I gave some water.

Till then, she had been taking here a little and there a little.

This is how we should all introduced our little ones to whatever we eat; instead of breastfeeding them over a year or two, then introducing solid foods to them.

This can have an adverse effect like allergy on them.

Now, I have a five year old girl too. She likes soups all the while. Give her a soup to eat with rice or yam, and if you do not mind, she will used up the soup, instead of finishing it with the chop of rice.

This is also my weakness when it comes to eating yam or plantain pepper soup meals.

I will devour the soup first with the onions and basil leaves before anything else. In fact, the whole plate of soup will go down my throat and I will ask for a second helping. It is with this that I go with the yam or plantain.

A warm plate of pepper soup can be cherished by adding half a teaspoonful of dried ginger powder. 

This is a booster to stimulate the digestive, excretory, respiratory and immune systems.

Vegetable Soups

Soups and there sources differ all over the world.

Some soups are made with only vegetables. I mean these were cooked without any fish, or sea food, or meat. In other words, no animal products ever enter the pot.

Legumes, like beans are the main ingredients. Pepper, spices, oils, leafy greens are add. At most three or four kinds of bean in place of fish or meat is required. The various beans complement one another to give a protein of first class status. Otherwise, disease is the result.

Soups InVarious Regions Of The World

When it comes to regions of the world, many varieties of soups can contain differing ingredients. The puree or thickness even differs. Seeds, nuts, fruits, and sometimes butter, milk, wine, and eggs are included. Some soups contain carrots, coconuts, cucumbers, water melon or sweet melon. You never can tell how soups go with many harvest of nature.

Mushrooms are many favorite in these type of varieties.

Canned Soups

For convenient sake, some popular soups were canned for export and domestic consumption in the exporting countries. These are sold all over the world. The prices are fair. One just opened a can and warmed it in a pot; or you warm it in a micro oven and enjoy.

With some, you can add any fresh ingredient like milk, fish, meat, or anything that fancy your preferences.

Soups are very popular meals everywhere. It connotes health.

Did you know that the word soup is the same as restaurant? It comes from the French word soupe, which originates from the latin word suppra.

It means restoring something. It refers to a concentrate that is an antitode to bodily exhaustion.

In the 16^th century when fruit juices were getting on stream, soups had already made vital marks. 

They were being marketed and seems more popular and cheaper than juices to get anywhere. They energized the body more than lemonades, which are the first bottled juices and is costly, being first imported from the Middle East.

Orange juices came late, where soup already is king.

Jean Baptiste, a French nobleman who flees from the French Revolution to Boston (USA) is credit to opening a restaurant and named it “The Restorator.”

He thus became famous with the title “The Prince of Soup.”

A plate of soup is a good energy and health restorer.

To your good health!

A Plate Of Chicken Soup Made With Ground Melon Seeds

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Miebakagh57 (Miebakagh Fiberesima) Copyright 2015

Benefit Of Eating Varied Colored Fruits And Vegetables Part3

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This is the final part of the story: the benefits of eating varied colored fruits and vegetables.

 Even so, let’s as usual take some review or summation of what we learnt so far in part 1 and 2 of this subject. 

In other words, let’s recall some of the main substances of those lessons.

 • A minimum of seven servings and a maximum of thirteen servings of fruits and vegetables is universal suggested per day along with breakfast, lunch and supper. These servings should be break down into any ratio say 3, 4 or 5. 

• This will prevent common ill health and benefit health. 

• The various colors in fruits and vegetables signifies the many and varied nutrients in the plants.

• As the color of the rainbow varied, so I and you should varied our intake of the goodies daily. These colors are red, orange, yellow, green, blue, indigo and violet. 

• Mixing all or some of those colors benefit health much than taking a single item of these colored fruits and vegetables. A one cup or 1g servings of each color green, red, yellow, white and blue each day is the require minimum of fruits and vegetables.

 • Take at least three colors: green-red-blue; or green-white-red; or green-orange-blue each day in variation if you cannot make the five color servings a day.

 • The essence of colors in fruits and vegetables is their photochemical or antioxidants. What is special about the antioxidants is their ability to prevent and fight diseases like cancer, heart attack, degenerating illness like memory lost and macular in old age. 

• Minerals and vitamins like C, K, flavonoids, work in synergy with antioxidants to destroy free radicals in the body. Fruits and vegetables in their unripe or semi ripe states are more potent in minerals and vitamins than in the ripe state. Even so slightly cooking them for at least two minutes benefits likewise.

 

• Fruits and vegetables being low in fats and proteins are cholesterol free and prevents circulatory relate illness like heart attack.

 • With the exception of brightly colored fruits and vegetables, low carbohydrates, and sugars and fibers in fruits and vegetables (FAV) prevent diabetes mellitus another circulatory problem.

 • This again means that these low and beneficial nutrient contents in the goodies have low Glycemic Index (GI) and hence low metabolic rate in the blood stream. The higher the GI of a brightly colored FAV, the faster the rate at which sugar or glucose is used up. 

Okay, let us continue with last part. 

Blue/Purple Colored Fruits And Vegetables Each color of a fruit and vegetable speaks or contain a unique health factor. Red colored fruits as we have seen are rich in lycopene. 

It also has quercetin. This helps to prevent and control prostate cancer in men and low blood pressure. 

Beta carotene, flavonoids, vitamin C in oranges and yellow colored fruits and vegetables maintain alkaline balance in the blood and works in synergy with magnesium and calcium in building healthy bones in the body. Green colored fruits and vegetables I realize is the parent color of all fruits and vegetables. Everything growing is first green. 

A shot newly spring up is green. Before a berry or tomatoes becomes ripe or red in color, it first shows up as a green colored berry. So a mature unripe mango can change its color from green to yellow or red. This can be said of oranges, guavas, papayas, apples and pears with the exception of green beans, pea, brussel sprouts, broccoli, etc. 

Hence, bioflavonoids are mostly found and plentiful in all green and unripe fruits and vegetables; and in a lesser degree in the ripe goodies. Phytonutrient or photochemical is what set fruits and vegetables apart from animals birds and fishes. These are the antioxidants in flowering plants. Some of the antioxidants that destroy free radicals in our bodies are sum up below. 

1. Quercetin: The antioxidant prevented LDL cholesterol oxidation and enable your body copy with allergens; lung and breathing disorders. It is found in apples, citrus fruits and onions for example. 

2. Ellargic acid: It acts as both an antioxidant and anticarcinogen in gastrointestinal tract. Found in walnuts, raspberries and strawberries. Beta-carotene is an ellargic acid. Beta-carotene is well known to resolve eye sight challenges. 

3. Flavonoids: In the group are anthocyanins, flavones and isoflavones. The antioxidant flavonoids gives fruits and vegetables its many and varied colors. It reduces inflation and stops tumor growth in cells. 

4. Bio-flavonoids: This is a sub-group of the flavoniods. It increases the value of vitamin C in the body; lowers cholesterol and benefits cholegen in the joints. 

5. Beta-glucen: includes EGCE in tea. It reduces colon and breast cancer in women; and boost the immune system. What makes blue fruits blue or blue berries blue? The answer is the photochemical anthocyanins and proanthocyanins. 

To feel healthy and young, eat blue or purple colored fruits and vegetables. Blue berry, black berry and black currant are some of the blue and purple fruits. As a boy, blue berry is my favorite. 

I even ate it in its wild form I can tell you right away that the wild spice of these fruits are much better than the inorganic type. 

They disease fighting antioxidants contain phenolics. They reduce cancer and Alzheimer’s in the elderly and is reputed to slow down the aging process. Eat blue berries and other blue and purple colored fruits and vegetables to reverse the trend. 

To your good health!

 Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-2015

fruits And Vegetables

I hold that fruits and vegetables (FAV) are man’s first food.

Now a day too, there is certain persons that has made fruits and veggies their sustainable living or meal. They do not add any bird, meat or fish. They selected their FAV wisely.

The various combinations of the items give all the carbohydrates, fats and oils and proteins their need.

Remember nuts and seeds are also fruits.

Combining peanuts, green bean or soya bean with lentils or corn will give you as much protein as an egg or a complete protein of first class status. 

What is more, the carbs, fats and proteins combination are good source of energy.

But our fear is that if we do not take a piece of flesh, we get sick or hungrier.

Okay have some sardine or mullet which is safer with essential omega-3 and -6 fatty acids.

I recall while growing up and experimenting with these various FAV foods. I also regret to say that the energy release from combinations such as above sent me to a doctor because the temperature of my body surge higher.

I do not know then that 2/3 of a meal should contain only FAV as you should have. I was just a boy of 24 years back then. Now I know better.

 Our western diets depends more on how high a food is processed. We believe the more processed a food is, the more it is healthy and much safer.

Unknown to us, as we have realized later to our regret, we end up sick.

Now, scientists especially nutritionist, dietician and medical personnel are telling us we need to increase our eating of fresh fruits and vegetables, from the relatively five servings a day to the recent thirteen servings a day and much more.

This was not based on a theory but on closer observation of common rural dwelling people eating nature’s products and staying free of diseases. They saw individuals like you and me who take more and more of these natures goodness are relatively free of the common ill health associated with advanced years like high blood pressure, type 2 diabetes and stroke, certain prostate cancer risks in men and especially breast and cervical cancer in women.

These studies where undertaken over a period of fourteen years.

Take a look at the animals. They depend much on natural vegetation. I have not seen a domestic pet owner cook a meal for his hen or goat or sheep.

Fodders and grains or concentrates is what was provide to these beings. We should eat more and more fruits and vegetables always.

The reason being:

1. Fruits and vegetables are full of natural goodness. They contain water in its purest form. Take a cucumber fruit or water melon for example. 95-96 % of the fruit is water. Cucumbers and melons are the only fruits that have more water than any other fruits. Are you tasty for a cool drink of water? Instead chew a cup of cucumber fruit.

2. Mineral matters and vitamins. Fruit contains much vitamins and mineral salts. It is reasoned that you take your supplements of vitamins and minerals from fruits and veggies and not from over the counter drugs (OTC). I am inclined to opine so because why are doctors encouraging us to eat more and more fruits and veggies? They have realized that despite the fine medication given to patients on certain vitamin deficiency diseases, eating much of the natural diets does better than medication. An exception can be made here.

Pregnant mothers need supplements of folates in capsule or tablet form.

3. Fruit and veggies more natters is one of the natural ways to stay in optimum health. Your ingestion of these goodies wards of diseases and helps retard old age.

4. Fruits and veggies (FAV) more matter are free of animal fats and oils and so prevent the formation of cholesterols in the blood.

Animal fat and oils are essential parts of our digestive process. They contain saturate fats. These fats insulate our vital internal organs. Too much is bad and excess had to find out an outlet in building cholesterol. These saturated and poly-saturated fats need the essential fatty acids in FAV to prevent bad cholesterol building up in the blood stream.

Formation of bad cholesterol in the blood is one of the major causes of heart disease and stroke.

This is what puzzled doctors for a long time. They though the availability of drugs will solve problems.

 5. FAV more matters is more satisfying. By combing various assort types of fruits in salad form as per the 13 cup serving, will produce the energy you need even for some extra activities.

Remember to add some nuts to your salads and not only greens. Peanuts, walnuts, pine nuts and cashew nuts are fruits and can count up to the 13 cup serving. This is because of their fiber content. Certain fibers are not digestible. They just stay sleeping in the stomach and at times delay the digestion of other food items in the stomach.

This ensures you do not get hungry soon. After the carbs, fats and oils and proteins are properly digested, provide the bulk movement that is very important to keep our bowels clean.

6. Most importantly, FAV will help you prevent cold symptoms and issues when eaten regularly. Not only this, it helps wounds to heal fast and strengthen the blood capillaries and veins and other tissues in the body. In this case, it is much better to include citrus and alkaline fruits in the diet always.

These keep the blood stream in an alkaline medium which is the base of our blood. Any acidic state in the blood is a signal for disease to show up.

But eating FAV regularly will prevent this from happening. I wrote a hub on “how to prevent a cold all season.”

The subject matter was on eating fruits instead of resorting to drugs because of their long time side effects

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 A fruit juice is not a substitute for fruits. But if you want a juice, blend an orange with a lime and lemon or tangerine.

Do not discard the seeds, though it may give the juice a slightly bitter taste or flavor. You get all the vitamin C your body need. You should also add a cup of tomatoes and pineapple to the blend to thicken it.

Most commercial fruit juice sold under the brand names of super fruits are either chemically laden with additives. But ensure you get 100% juice if if you want the commercial type.

To your good health!

Miebakagh57 (Miebakagh Fiberesima) Copyright 2014-12015

Fruits Are Man's First Food

Fruits are man's first food.

A fruit is any product of plants that contain a seed or nut but is edible and succulent.

This means it can be eaten raw,  ripe or semi-ripe.

Fruits come from different types of plants. Some authorities consider nuts and seeds like beans and peanuts as fruits.

Fruits being man’s first food before the addition of birds, fish and meat has vital protective role to play in the defense of the body against ill health. They can be eaten as breakfast, lunch and super too. Fruits and vegetables  also made a good snacks.

Mixed Fruits

Next time you are hungry after a breakfast or lunch, have some mix fruits and vegetables as a snack. A good mix can be made from papaya, guava, cucumber and pineapple.

I do not say you should subscribe to becoming a fruitarian or a vegetarian. But the minus side of becoming such out weights the plus side.

Fruitarian

A fruitarian or vegetarian subsists only on fruits and nuts. They is nothing wrong in this provide various fruits and high quality legumes, nuts and seeds forms a major combination in the diet.

Some authority have suggested that fruitarians and vegetarians should regularly add a glass of milk to their diet since their do not eat flesh meat of any kind. This has its merit too.

 The Parts Play By Fruit And Vegetable In Our body

Fruits play a very vital role in our bodies especially in the digestion of carbohydrates, fats and oils, and proteins.

They also have the function of protection and preventing disease in our body.

They have the vitamins and mineral matters to help in releasing energies in the foods we eat. I do not mean carbs, fats and oils, and proteins do not contain these essential nutrients. They do.

They help in bowel movement and much more.

 These carbs, fats and oils and proteins leave to themselves in the stomach are at times helpless. 

They could not help themselves in the digestive processes. Their need the help of fruits and vegetables to breakdown and released their energies into our body.

They movement in the bowel by peristalsis actions becomes possible because of the presence of fruits and veggies. Otherwise, the result will be constipation.

 Here some will suggested you should take a purgative to evacuate the waste matters in the bowels. 

That sounds good, and can result in side effects in some cases.

But a plate of fresh vegetables with fruits will work much better.

 Again, fruits and vegetables also contain phytochemicals, which serves to promote the health of the body.

The five servings of a fruit

the rule of the thumb that you take five servings of a fruit each day is getting outdated. Nevertheless, is is still vital.

.

The rule that you make half of your chop plate fruits and vegetables is out dated by the 7-13 cups or more servings each day.

Moreover, it has a serious role to play in diet and nutrition.The 7-13 cups is now the norm.

You should eat as much fruits and vegetables as much as you can each day. This will give your body an extra edge over colds issues, cancer risks, heart related diseases, type2 diabetes and fortify your body against certain ill health.

One serving of a fruit is 15 g. Therefore for 15 servings maximum 15x15x3.6 calories=810 calories. This is a plus to the carbohydrates, fats and protein content that goes with the plate of chop. 

Normally, a plate of a meal should contain 284g of carbohydrate (two differing sources say brown rice and bread fruit 85g), 57g fats and oils, 227g of protein; the remainder being green leafy vegetables 113g and non-leafy vegetables for example sweet potatoes 170g and fruits 57g. The computed calorific value from all this is 2600 calories for a person weighting 60kg.

I am not a fruitarian or a vegetarian. I do at times take differing mixed fruits and veggies including nuts and green bean plus some fried sardines and mullets for my breakfast or lunch. The presence of sardines and mullets ensures I have the essential omega fatty acids -3 and -6 in my diet period.

On a certain day which I call My Fruit Friday, I eat only fruit and veggies nothing more. Not even nuts are include.This serves to cleanse and rejuvenate not only my digestive system, but my entire body as a whole.

Now, how do you see to it that you get 13 cups of a fruit serving each day? Fruits are very plentiful during the harvesting periods. This is the best time to get them cheap.

You can buy up to 15 different fruits or more each week in their semi ripe state. 

A semi-ripe fruit has much nutritional content and value than a fully ripe fruit. That is why an unripe mango can prevent diabetes mellitus, but a ripe mango will cause your blood sugar to rise including your blood pressure to rise to some extends.

 You should take as much fruits and vegetables as you can include some fishes and nuts for breakfast, lunch or supper. After every meal, a handful of nuts should me munch. Your normal meal should contain 2/3 of its contents as fruits and veggies alone.

But get beyond the 7-13 cups level or servings each day.

All said, whether you take the traditional five servings or the present 13 servings a day, put much weight on greener fruits and vegetables..

They are very low in starch and have no sugar. Cucumbers, water melon, brussel sprout, all fruits that has a green coloring are low in carbs.

As in a traffic signal, red is a stop. You stop for a moment and then go. All fruits in red colors should be eaten occasionally. This is because they are very high in sugar. These will raise your blood pressure high above normal at certain times.

Nevertheless, mixed your greens with a tomato (tomatoes are fruits too) and any of your major greens is harmless. You can eat red fruits and vegetables daily with caution. This means you should take a piece of say red tomatoes or beets with other greens.

Amber or purple colored fruits like egg plant and pears as well as yellow colored ones like banana and apples should be taken with caution and a few at a time. Some bananas and apples are red skin and much thicker.

Wash Your Fruits And Vegetables Well In Fresh Water

Fruits and vegetables should be washed clean before preparing for eating.

They can be contaminated with diseases right from the farmland or from the market. A fruit buyer or seller with a cold flu can transmit the cold virus to the skin of the fruit or vegetable with just a touch. So wash all fruits and vegetables well. For example, a banana should be wash first in clean fresh water. Than immersed in a saline solution for just a minute or two before eating.

You should not soak it for over ten minutes, since the skin of a banana is not wax like a cucumber fruit.

It is only fruits that are wax that should be soaked for ten to fifteen minutes in saline water or solution before eating.

Vegetables should be wash well but do not soak them. Doing so will leach out their vitamin and mineral salt. Even their trace elements and phytochemicals are endangered in soaking them

overtime in water.

Chew your food properly before swallowing. 

This will prevent indigestion.

To your good health!

Miebakagh57 (Miebakagh Fiberesima)

Copy right 2014-2015.

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