Health

I have created this segment for you to introduce health tips, share knowledge and give you advices how to improve your health or how to live a healthier life. The main focus on nutrition for people who are interested in sports, especially cycling. This segment will be in every edition and I will write about two topic. I am giving you information and advices about two superfoods in this first article. The two superfoods - #blueberry and #darkchocolate.

#blueberry

Blueberry is a plant. People use the fruit and leaves to make medicine. For centuries, blueberries were gathered from the forests and the bogs and consumed fresh and also preserved. Before the 1900s, the only way to enjoy these was to find them in the wild. Scientists started to unlock the secrets of cultivating blueberries. Blueberries are now easy to grow in your backyard. Their work has resulted in the juicy, sweet and easy to pick cultivated blueberry we enjoy today.Blueberry bushes aren’t just a great fruiting plant but also a nice addition to your overall landscape. Blueberries are available fresh, frozen, freeze dried, and in jellies, syrups, and jams.

Did you know? Blueberry juice was used to treat coughs also made an excellent dye for cloth.

100g fresh blueberries contain:— 57 calories— 0,74 g of protein— 0,33 g of fat— 0 mg of cholesterol— 1 mg of sodium— 14,49 g of carbs: 9,96g sugars— 9,7 mg of vitamin C— 6 mg of calcium— 77 mg of potassium— 0,28 mg of iron

Did you know? If you would like to burn 57 calories need to do 8 minutes of cycling.

BENEFITS:

Healthy bones

Blueberries contain iron, calcium, magnesium, phosphorus, manganese, zinc, and vitamin K. Each of these is a component of bone. Appropriate intake of these minerals and vitamins contributes to building and maintaining bone strength and structure.Zinc and iron are maintaining the strength and elasticity of bones and joints.

Antioxidants

Blackberries contain high levels of antioxidants.The body uses antioxidants to reduce the damage that free radicals can cause. Antioxidants involved in the ageing process and other health conditions such as heart disease and cancer.

Lowering blood pressure

Blueberries are low of sodium. Maintaining low sodium levels help to keeping blood pressure at a healthful level.

Improving mental health

Studies found that blueberries can improve short-term memory and motor coordination.

Vitamin C

Blackberries contain a high level of vitamin C.This vitamin is involved in immune system functioning and protein synthesis, help for the body to produce collagen. Collagen is the support system of the skin. Collagen helps to prevent skin damage and wrinkles. It is very helpful to maintain skin texture. Vitamin C also has antioxidant properties.

Reduce muscle damage after strenuous exercise

Blueberries can help to minimising the soreness and muscle recovery especially after leg exercises such as cycling.

#recipeEasy quick blueberry muffinPrep: 15 minsCook: 25 minsTotal: 40 minsServings: 6Ingredients:— 1/4 cup all-purpose flour— 1/4 teaspoon salt— 1 teaspoons baking powder

— 1/4 cup and 2 tablespoons white sugar

— 3 eggs— 1/4 cup vegetable oil— 1/4 cup milk,— 3/4 cup fresh blueberries— 1/4 cup all-purpose flour

— 1/4 cup and 2 tablespoons white sugar

— 3 tablespoons butter— 1 teaspoon cinnamonDirections:STEP 1 – Preheat the oven.

STEP 2 – Make a flour mixture of 1/4 cup all-purpose flour, 1/4 teaspoon salt, 1 teaspoon baking powder and 1/4 cup and 2 tablespoons white sugar. Place 1/4 cup vegetable oil into a cup add 3 eggs and 1/4 cup milk. Mix this with flour mixture. Put in this mixture the blueberries and place this mixture in the muffin forms.

STEP 3 – Make topping. Mix together 1/4 cup all-purpose flour, 1/4 cup and 2 tablespoons white sugar, 3 tablespoons butter and 1 teaspoon cinnamon. Mix it with fork and sprinkle on the muffins before baking.

STEP 4 – Bake it for 20- 25 minutes.

Blueberries have lot of benefits and easily can be in our menu on everyday.

#darkchocolate

Dark chocolate is chocolate that is made primarily with sugar, cocoa and cocoa butter, and does not contain milk or milk solids. Early on, dark chocolate was the only form of chocolate available. During the 20th century, mass distribution greatly increased the popularity of milk chocolate, and in the late 20th century, dark chocolate regained popularity due to its health benefits.The amount of sugar, cocoa and cocoa butter can vary dramatically from brand to brand, but it is the lack of milk that really distinguishes dark chocolate from milk chocolate. Dark chocolates also often include vanilla and an emulsifier, to keep the chocolate as smooth as possible. The more cocoa and less sugar dark chocolate has, the more bitter it will taste and a small amount is considered a healthful snack.

Did you know? Chocolate was first seen in bar form in about 1910.

100g dark chocolate contains:— 571 calories— 7 g of protein— 33 g of fat— 1 mg of cholesterol— 6 mg of sodium— 59 g of carbs: 43g of sugar— 567 mg of potassium— 1 mg of vitamin A

BENEFITSCan improve brain functions

High intake of high-quality chocolate empower improvements of visual-spatial awareness, abstract scanning, working memory. The flavonols in chocolate specifically help people with their mental math.

Help prevent depression

Chocolate interact with neurotransmitter systems that contribute to appetite, reward and mood regulation, such as dopamine, serotonin and endorphins. The chocolate can provide a mood and energy boost.

Can lower your blood pressure

Dark chocolate can be more enjoyable way of lowering blood pressure than medical options.

Help prevent cardiovascular disease

In a recent study regular intake of cocoa can have a positive effect in fighting cardiovascular disease. The conclusions were that cocoa does indeed lower the chances and significance of

cardiovascular disease.Boost your immune system

Dark chocolate has a positive effect on the lymphoid tissues and treat your immune system with antioxidants. Lymphoid organs help to coordinate the immune response. You can find in dark chocolate calcium, niacin, manganese, riboflavin, iron, magnesium, zinc, copper, caffeine.

Help in weight loss

Dark chocolate reduces cravings for sweet, salty and fatty foods. They have a very high satiety value which makes you feel full for a longer time. Buy good quality dark chocolate if you craving for sweets.

Risk

The sugars and fats that are added to chocolate make it high in calories, which may lead to weight gain. Like many foods, chocolate is healthiest when eaten in moderation.

#recipeDark chocolate fonduePrep: 10 minsCook: 10 minsTotal: 20 minsServings: 8-12Ingredients:— 170 g good quality dark chocolate— 80 g milk chocolate— 1 tablespoon butter— 1/2 cup whole milk— 1/2 teaspoon pure vanilla extract

— fruits for dipping ( bananas, strawberries, clementines, blackberries, oranges etc)

Directions

STEP 1 – Combine 170 g good quality dark chocolate, 80 g milk chocolate and 1 tablespoon butter in a small bowl and melt gently in a microwave for about 2 minutes.

STEP 2 – Stir until completely smooth.

STEP 3 – Add more milk and the pure vanilla extract.

STEP 4 – Serve this fondue with the fruits immediately. Use the microwave again for remelting if the chocolate starts to harden.

#plus

Keep in your mind that dark chocolate is high in fat and calories - so self control. Be healthy, be happy.