10 Benefits of Carrots

Forget about vitamin A pills. With this orange crunchy power-food, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Benefits of Carrots

1.  Improved Vision
Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2.  Cancer Prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

3.  Anti-Aging
The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

4.  Healthy Glowing Skin (from the inside)
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

5.  A Powerful Antiseptic
Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

6.  Beautiful Skin (from the outside)
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.

7.  Prevent Heart Disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanse the Body
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

9.  Healthy Teeth and Gums
It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

10.  Prevent Stroke:
From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Source: http://www.care2.com/greenliving/10-benefits-of-carrots.html

Vegetarian Diet May be Necessary to Prevent Global Water and Food Shortage

If you’ve ever considered being vegetarian but just couldn’t cut it, you’re not alone. I myself have struggled with going completely meat-free. However, a new report is sending a strong warning that may force us all in that direction.

Findings from water scientists at the Stockholm International Water Institute (SWIW) suggest that if the world’s population neglects to adopt a vegetarian diet over the next 40 years, we may face a global food and water shortage crisis.

Although U.S. meat consumption has reportedly seen declines – estimated to down more than 12 percent by the end of this year since 2007 – that amount still equates to about 165.5 pounds per person per year; or around one half pound per day.

As reported by the Huffington Post, the SIWI suggests that around 20 percent of the protein in our diets comes from animal-based sources. Additionally, unless that drops 5 percent by 2050, there may not be enough food to feed the additional 2 billion people estimated to be alive by that time.

The surprising solution to this global issue? Water supply. All of these warnings stem from the world’s water supply, which is rapidly declining. At the annual world water conference in Stockholm, Sweden, the UN predicted that “we must increase food production by 70 percent by mid-century” to feed the world’s growing population, which will place additional stress on our already-low water supply.

In a statement issued by Torgny Holgren, executive director of the SIWI, the heightened need to conserve our water is becoming all-the-more urgent. “More than one-fourth of all the water we use worldwide is taken to grow over one billion tons of food that nobody eats. That water, together with the billions of dollars spent to grow, ship, package and purchase the food, is sent down the drain,” he said. “Reducing the waste of food is the smartest and most direct route to relieve pressure on water and land resources. It’s an opportunity we cannot afford to overlook.”

The SIWI contends that a vegetarian diet will help alleviate some of the strain on our water supply since animal-rich protein consumes five to 10 times more water than a vegetarian diet. In fact, an article from Guardian reported that one-third of the world’s dry land is currently used to grow crops that feed animals.

In addition to reducing the amount of meat we consume, the SIWI also recommends making a concerted effort to save water by reducing food waste, plant breeding, waste water recycling, and increasing trade between countries in food surplus and those in short supply.

For those unfamiliar with alternative protein sources, plant-based proteins include foods like quinoa, edamame, black beans, nuts and seeds. For information on how much protein our bodies need as well as how many grams of protein plant-based sources provide, check out this all inclusive vegetarian protein guide. It’s amazing to think that making small changes in our diet now could have such a huge impact on future generations’ food and water supply.

Source: http://www.dietsinreview.com/diet_column/08/vegetarian-diet-may-be-necessary-to-prevent-global-water-and-food-shortage/

Plant-Based Diets: Facts and Fiction II

Myth 5: Certain combinations of foods have to be eaten at the same meal to get the right amino acids (the building blocks of protein).

FACT: There is no need to combine foods at meals to get right proteins in the diet. If one follows the recommended amounts and number of servings of the Vegetarian Food Pyramid, one will be getting adequate amounts of the protein..

Myth 6: All vegetarian diets are low in fat.

FACT: Vegetarian diets may or may not be low in fat. It all depends upon the choices one makes. Some high fat foods commonly used by vegetarians are avocadoes, olives and olive oil, nuts, nut and soy based milk type beverages and seeds. These fats are moderate to low in saturated fats. They can also choose cheese, egg yolks and cream which are foods high in saturated fat.

Myth 7: Vegetarian diets are dull and boring.

FACT: A diet can become boring when one eats the same foods every day. With the abundance of foods to choose from and the variety of ways to prepare them, a diet without meat need not be either dull or boring.

Myth 8: Vegetarian diets can cure cancer and heart disease.

FACT: Because most lacto-ovo-vegetarian diets are nutritionally sound, higher in fiber, lower in cholesterol and contain more fruits and vegetables, this diet pattern can reduce a person's risk of many cancers and certain types of heart disease. However, even vegetarians must follow all the precautions physicians prescribe for decreasing the risk of these diseases.

Plant-Based Diets: Facts and Fiction Part I

Source: http://www.sdada.org/plant.htm

Plant-Based Diets: Facts and Fiction I

In our meat and potatoes or hamburger and fries American diet, there is often concerned about the health of those who eat mostly plant-based foods.  The following will help separate the fiction from the facts.

Myth 1: All plant-based diets are about the same.

FACT: No. Vegetarians who eat milk or eggs are called "lacto-ovo-vegetarians".  Those who eat no animal products are called "vegans", or strict or total vegetarians.  There are many variations of these two main types of plant-based diets.

When someone declares himself/herself a "vegetarian" it is best to ask the person exactly which foods are eaten and which are avoided.  Most likely, the person is a"lacto-ovo-vegetarian".

Myth 2: There are very few vegetarians.

FACT: Recently it is estimated that about 10% of the USA is vegetarian.  Restaurants report that about 27% of the customers want a vegetarian option when they order.

Myth 3: A diet without meat is nutritionally deficient.

FACT: All vegetarian diets can provide all the essential nutrients to a person choosing from an abundant food supply.  However, as a diet becomes more restrictive, it may be more difficult to get all the necessary nutrients.  Following the guidelines outlined in the Vegetarian Food Pyramid provides most nutrients in adequate supply. Remember that the adequacy of any diet depends on the variety and the amount of foods that are included.  Consult a registered dietitian for accurate diet instruction.

The nutrients of greatest concern in the vegan or macrobiotic-type diets are vitamin B12, vitamin D, calcium, iron, and zinc.  Nutrient needs are greatest during periods of growth.

Myth 4: One can't possibly get enough protein without meat and/or milk and eggs.

FACT: It is difficult not to get enough protein if one eats sufficient amounts and variety of food to maintain a healthful body weight. All foods, except sugar and oil, contain some protein. Plant-based diets get protein from legumes (dried peas and beans), seeds, nuts, whole grains, and for the lacto-ovo-vegetarian, also from milk and eggs.

Plant-Based Diets: Facts and Fiction Part II

Source: http://www.sdada.org/plant.htm

Nutrients to Focus on for Vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians and vegans include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.