How To Benefit From A Low-Glycemic Diet

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This article is courtesy of PRWeb, please share your thoughts in the comments section below…..

didyouknow?A lower-glycemic-index diet reduces sudden increases in blood sugar. To get the benefits of such a diet without having to look up the glycemic index of foods, cut back on white flour and white rice, white potatoes, and added sugars.

The glycemic index is a number that indicates how rapidly the body digests a particular type of food and converts it into blood sugar (glucose). The lower the number, the slower the carbohydrate-to-blood sugar conversion. A lower-glycemic-index diet may offer important health benefits for men, such as a reduced risk of heart disease and diabetes, explains the April 2015 Harvard Men’s Health Watch.

Anyone can benefit from the driving force behind the glycemic index simply by avoiding highly processed foods, like white bread, white rice, and sugary desserts. These raise blood sugar rapidly, but are also independently tied to poorer health.

“Eating a minimally processed diet is going to cover a multitude of sins,” says Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Harvard-affiliated Boston Children’s Hospital and a leading expert on the glycemic index.
Spikes in blood sugar from eating foods high on the glycemic index have been linked to obesity, diabetes, and heart disease. Some research suggests that eating a diet that emphasizes low-glycemic-index foods can improve health, although this hasn’t yet been definitively proven.

But in the meantime, eating lower-glycemic-index foods can still contribute to a more healthy diet. Here are a few suggestions from

Dr. Ludwig for eating lower on the glycemic index:

* Eat grains that are as minimally processed as possible, such as brown rice, or unconventional whole grains like bulgur, millet, farro, and wheat berries.

* Instead of starchy white potatoes and white rice, eat sweet potatoes or whole-grain pasta.

* Reduce added sugars. Although caloric sweeteners like white table sugar and high-fructose corn syrup are only moderately high on the glycemic index, they are independently associated with obesity and heart disease.

Read the full-length article: “Healthy diet: Is glycemic index the key?”

Also in the April 2015 issue of the Harvard Men’s Health Watch:

* Tips for selecting a high-quality hospital

* Living with atrial fibrillation, a common but treatable heart condition

* Secrets to a healthy retirement

The Harvard Men’s Health Watch is available from Harvard Health Publications, the publishing division of Harvard Medical School, for $20 per year. Subscribe at http://www.health.harvard.edu/mens or by calling 877-649-9457 (toll-free).

How To Simplify Your Diet And Have More Energy With These 5 Golden Laws

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By Sergie Belos

exerciseballWe all know that getting regular exercise, managing stress, and getting sufficient sleep are among the most important rules of combating illnesses, fatigue, and poor health. What many people take for granted is the fact that our dietary habits have a direct influence on our energy levels. They also play a role in how susceptible we are to illnesses, how well we rest, whether we sufficient energy to exercise, and even the quality of sleep we get. In this post, we will highlight the five golden laws of nutrition you should implement to simplify your diet and to always be alert, energetic, and well rested throughout the day.

1. Prioritize nutrient-dense foods in your diet
Optimal energy metabolism, the process by which food is converted to energy, demands plenty minerals and vitamins. The smart way to unlock the energy stored in every cell in the body is to fuel it with adequate nutrients. Therefore, eating foods that are rich in natural minerals and nutrients is the most effective way to boost metabolism and keep your body and mind performing at its peak at all times. A simple formula to go about this trick is to consume foods with a lot of nutrients per calorie serving such as beans, vegetables, fruits, seeds and nuts, lean animal proteins, and whole grains.

2. Ditch the deprivation diet
If your friends or the Internet has convinced you to do your body a disservice by skimping on calories in entirety, you ultimately decrease your metabolism and your body will power down in an effort to conserve energy. Starving yourself in the name of ‘dieting’ will cause you to feel sluggish, sleepy, and lethargic all the time. Even if you’re trying to lose weight, the slowing metabolism will cause the body to burn fewer calories, slowing down the weight loss process. To stay and look healthy, you must adopt smarter ways to manage your energy levels and enhance metabolism, not slow it.

3. Lose weight the easy and right way
It is a no brainer losing those few extra pounds on your belly, butt, and hips is the key to restoring your health. However, it is how you lose it that matters the most. One of the best and most hyped ways to lose weight fast and vouched for by respected health expert Doctor Oz is by using garcinia cambogia. A very popular and effective weight loss solution that has worked for millions of people around the world. Garcinia cambogia is a herbal supplement, made with 100% natural garcinia cambogia extract, a fruit native to the South East Asia.

4. Breakfast should be your healthiest meal
Yes, it is very easy to skip breakfast—many even feel virtuous for doing so. However, this does not save you calories, it just hurts your energy levels and health in the long run. Studies have shown that a good nutritious breakfast not only boosts metabolism, it also keeps your mind alert and your belly satisfied until lunch. For a healthy breakfast diet, swap out bad processed breakfast foods such as pastries, cereal, donuts, and waffles for healthier alternatives such as fresh fruits or fruit juice, whole grain bread, or even leftover casserole or lasagna.

fruitsalad5. Yes, Snack, but smartly
Depending on how demanding your day job is, maintaining a constant supply of food energy throughout the day may be the best way to maintain your blood sugar and energy levels. Smart snacking is a great way to replenish the body and keep away sluggishness and cravings for junk foods. Note, however, that you cannot achieve this by raiding the vending machine for 100-calorie snacks every half hour; it is best to prepare your snacks for the day by packing real food with complex carbs, and proteins. Also, eat natural food snacks with fiber to help you deal with overeating and those with good fats such as nuts to prevent energy dips throughout the day.

There are many ways to eat right and stay healthy to keep your energy levels up and prevent sluggishness, lethargy, and even diseases. Trying out these five golden rules of nutrition is the best help you will get to lead a healthy life the smart way.

Teaching Children To Be Healthy With Diet And Exercise

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By Steve Barker

kidseatinghealthyWith all the issues associated with obesity and a sedentary lifestyle, it’s incredibly important to stay healthy yourself and help your children learn how to make wise choices. For most people (without unique circumstances involving chronic health issues), the two biggest contributors to health are nutrition and exercise. It’s tempting to only focus on one of these things, but the fact is that you need both a nutritious diet and an active lifestyle to stay fit and keep your body healthy.

As important as it is for every person to eat well and stay active, it can be even more important to teach children how to make proper choices regarding food and exercise. It can be difficult for children, with all the junk food available and a school schedule that has little time for recess, to eat properly and get enough exercise. However, if you can teach your children how to balance nutrition and exercise into a daily routine, you can give them the tools to live a long and healthy life.

Why Exercise Is Necessary

There are numerous benefits to regular exercise including many physical results from a regular exercise regimen. Your body will burn more calories, which could lead to weight loss or help the body maintain a healthy weight. Increased muscle mass also improves the metabolism and helps every part of the body function properly. Many diseases are far less common to people who exercise and the effects of aging are usually reduced or slowed as well. The body is a complex machine, and regular exercise helps keep all the parts working well individually and together.

Exercise not only helps condition your physical body, it also contributes to a healthy mental and emotional state. Exercise releases endorphins that make you feel happy. Many people who exercise regularly also report a calmer emotional state. Additionally, regular exercise can improve your physical appearance, leading to more self-confidence. Concentrating on your body’s physical state can help you be more aware of your personal goals and find ways to achieve them.

How to Encourage Kids to Exercise

Many children get enough physical exercise when they are young simply by playing actively. However, as children get older, they often spend more time sitting at school and leading a sedentary lifestyle at home. Physical education classes are important, and you can also encourage exercise by enrolling children in sports they enjoy. There are numerous types of exercise, so if your children aren’t interested in weightlifting or soccer, you could encourage them to try yoga, swimming or hiking.

Why Proper Nutrition Is Necessary

Getting the proper nutrition is just as important as maintaining a regular exercise schedule. A balanced diet helps every part of the body function well and is especially important for growing children so they can develop and mature properly. A poor diet can be a major contributing factor to heart disease, diabetes and some kinds of cancer. However, when your body gets the right amount of nutrition, you feel better, have more energy, sleep well and have mental clarity. A proper diet also helps maintain a healthy weight and gives your body the energy to perform all your daily tasks.

Helping Kids Make Good Food Choices

kidsunningtogetherIt can be a challenge to help children develop healthy eating habits, especially when they are picky and dislike many healthy foods. However, it’s worth the work to teach your kids the importance of a nutritious diet and help them understand which foods are healthy. Thankfully, there are more healthy products on the market than ever before. Hampton Creek is one company dedicated to making nutritious, affordable food products in a sustainable way. As more people choose the healthier options at the grocery store, the rest of the food production system will respond and provide more choices.

Personal health involves both exercise and a nutritious diet. It’s extremely important for everyone to make healthy choices in life, and to teach children how to make those choices as well. Kids should learn how important exercise is to physical, mental and emotional health, and why the body requires a nutritious balanced diet. It’s just as vital to then teach children the specific keys to maintaining an active lifestyle and sticking to a healthy diet. Encouraging the next generation to make good choices can lower the rates of disease and help every person live a long and happy life.

What Is A Healthy Diet?

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By Lisa Henard

healthycartA healthy diet is a diet that helps maintain or improve your overall health. It provides the body with the necessary nutrients it needs, including amino acids, fatty acids, vitamins, minerals, calories and fluids. In order to receive the necessary nutrients, you must eat a well-balanced diet consisting of the five main food groups, which include proteins, dairy products, fats, sugars, whole grains and fruits and vegetables.

What is the Food Pyramid?

According the Everyday health, the USDA developed a food pyramid to help remember how many servings your body needs from each food group. Today’s Food Pyramid has changed since its original inception in 1974 in Sweden. The USDA developed their own version in 1992. Since then it has been updated twice- once in 2005 and then in 2011 the food pyramid was replaced by MyPlate in 2011.

Whether you use the Food Pyramid or the updated MyPlate, you should eat at least six servings of grains daily with at least 3 of those grains being whole grains; five servings of vegetables, for a total of 2 1/2 cups of veggies, four 1/2 cup servings of fruits, 3 cups of dairy daily (choose either low-fat or fat-free dairy products), 2 or 3 servings of lean protein equaling 5.5 ounces, 6 teaspoons of monounsaturated or polyunsaturated fats and between 100 and 300 calories of food with fats or sugars, such as a dessert.

How You Eat Is as Important as What You Eat

Medical News Today reports that when you eat is as important as what you eat. A study at Tel Aviv University in Israel, determined that eating a large breakfast consisting of about 600 calories can help you lose weight and lower your risk of developing several preventable diseases, including high cholesterol, heart disease and diabetes. Eating early in the day helps to boost metabolism. The next most important meal of the day is lunch. This meal should consist of approximately 300 calories. Dinner should consist of approximately 500 calories. This will allow one snack of 100 calories daily.
Water the Fluid of Life

Don’t drink your calories! Instead of choosing drinks high in calories, choose water. In general, you should aim to consume between a 1/2 ounce and 1 ounce of water for every pound you weigh. This means if you weigh 160 pounds, you should drink 80 to 160 ounces of water each day. The way to determine a more accurate amount of water is to consider your lifestyle. If you have an active lifestyle, you will need to drink the larger amount of water. If you are less active, you will need to drink the smaller amount of water.

Activity Levels Matter

The last thing to consider when trying to become healthy is your activity level. You should aim to get at least 30 minutes of exercise each day. If you have trouble taking out 30 minutes for exercise, try breaking it down into 3, 10-minute bursts of exercise. This will help ensure you get up and get moving to help protect your health.

healthywordsA healthy diet must contain items from the Food Pyramid, including fats, sugars, proteins, fruits and vegetables, whole grains and dairy products. This will ensure that you are receiving adequate vitamins, minerals, amino acids, calories and fatty acids. In addition to eating a sensible diet, you must receive adequate fluids and maintain an active lifestyle to stay healthy.

You also want to make sure you are getting a full ration of nutrients, vitamins and supplements maintaining a balanced diet, exercise, nutrition, and taking necessary vitamins will ensure you remain healthy, in shape, and active.

Lisa is a freelance writer that loves to live life to its fullest. After years of caring for the elderly and working in a local hospital, Lisa put her knowledge to work as a freelance health writer specializing in vitamins and supplements. Even in the most difficult times, Lisa is filled with joy and peace. Those who know her often say that Lisa’s joyful and bubbly personality is addictive.

Summer Diet Plans For Big Results

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By Michelle George

sunSummer means short shorts, bikinis and lots of skin. The hot weather dictates that you shed the extra layers to stay cool and comfortable. However, for some this also brings dread and thoughts of hiding from the sun. This does not have to be you. There are several healthy eating plans that you can incorporate into your daily routine to shed the extra weight and stay looking great all summer long.

One of the most important things you can do is to stay hydrated. Drink plenty of water, especially if you are spending a lot of time in the sun. Use the following summer diet suggestions to look and feel great for the warm days ahead.

Eat Light

Instead of eating three big, heavy meals focus on lighter selections when you eat. For example, have a yogurt with granola for breakfast, a chicken Cesar salad for lunch and fish or chicken for dinner. This will keep you from packing on extra pounds and help you stay active all summer long.

Revamp your Desserts

While that chocolate molten cake may be tempting, opt for a seasonal selection instead. Take advantage of all the fresh summer fruits and make delicious desserts that will still satisfy your sweet tooth. One example would be to make a strawberry dish with a light whipped topping. You can substitute the ice cream for a frozen yogurt. This is a great way to keep your weight down and enjoy summer favorites.

Focus on Healthy Snacks

Instead of grabbing a handful of greasy potato chips, opt for pita chips or pretzels. There are several healthy options you can choose for summer that will help you keep the weight off. Also try to incorporate several smaller snacks throughout the day instead of three big meals. These smaller meals will help to keep your metabolism up and give you energy to enjoy your summer.

Avoid Alcohol

Sugary alcoholic drinks can quickly lead to dehydration in the summer. They also lead to excessive weight gain. You should avoid all of these drinks is possible and opt for light selections if you just have to have a drink. There are a world of light beers to choose from that can help you beat summer weight gain.

Grill Smart Selections

scaleThere is no doubt that you will be breaking out the grill this summer. Instead of eating fatty hamburgers and hotdogs, opt for healthy turkey franks or turkey burgers. These taste practically the same and save hundreds of unneeded calories that make you fat. The summer is the perfect time to grill, making smart selections can help you keep extra pounds at bay.

Do not Eat Directly before Bedtime

You should eat your last meal or snack at least two to three hours before bedtime. If you choose to eat right before you go to sleep, chances are that you will pack on the pounds fairly quickly. When your body is at rest you do not burn as many calories, which means that they are stored as fat leading to extra layers of fat on your body.

There is no doubt that you will want to spend a lot of time outdoors this summer. However, the hot weather may make you hesitant to wear the skimpy clothes of the season. With the tips found here and diet suggestions you can lose unwanted pounds and ensure that you look and feel great all summer long. Be sure you also implement some type of exercise in your regimen. When you do, it helps to have the right clothing. There are countless Fabletics Coupons to help you save money on your fitness apparel so be sure to take advantage of these.

– Michelle George has been writing for us for several months now, always providing great insight and useful tips for our readers on everything relating to maintaining a healthy lifestyle, keeping active, and staying fit! Don’t forget to check out her author profile to see more of her great contributions to our blog.

Don’t Let Your Vacation Sidetrack Your Diet

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Submitted by The Baylor College of Medicine and Texas Children’s Hospital….

scaleThe dieting has gotten you ready for vacation, but what to do about the tempting foods once the vacation starts?

Kristi King, registered dietitian with Baylor College of Medicine and Texas Children’s Hospital, offers some tips to keep your vacation diet on track.

“Eating out while on vacation can be tricky. You want to enjoy and ‘let loose,’ but you also don’t want those unwanted calories and pounds to sneak up on you,” said King.

She offers the following tips:

* Plan ahead: check out restaurants near where you are staying and get an idea of the local cuisine and menus.

* If you’re renting a house or condo, plan to have some meals at “home.” This saves calories and money.

* Get to know the locals: Grocery shop or find a local farmer’s market as soon as you get there.

* Order half portions at meal times or, better yet, split the meal with the family.

* Get active: Walk for your sightseeing tours, swim in the ocean or hotel pool or find other fun activities such as hiking and biking that will get you moving and burning calories.

* Don’t obsess: Don’t stress over calories on vacation. Enjoy the local cuisine and allow yourself small amounts. A good rule of thumb is to limit local treats to one per day.

Study Looks At Effect Of Diet On Prostate Cancer Progression

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Submitted by The Baylor College of Medicine

saladsRecent studies suggest that nutrients found primarily in vegetables and fruits can help lower the risk of prostate cancer and possibly slow its development, and those diets higher in these foods and lower in fat and meat may provide some protective benefit against the disease or its progression.

A clinical study called MEAL (The Men’s Eating and Living (MEAL) Study: A Randomized Trial of Diet to Alter Disease) is assessing whether a diet-based intervention to increase vegetable and fruit consumption can slow disease progression, and improve the quality of life for men with low-grade prostate cancer who are under active surveillance. Men are typically offered the option to undergo active surveillance if they meet very specific criteria, including the presence of a small low-grade tumor in their prostate. If there is a larger tumor in the prostate and/or the disease is of higher grade, then these men will likely be offered active treatment with surgery or radiation.

The active surveillance approach involves careful and close monitoring, and can postpone the side effects of active treatment, or even avoid those undesirable side effects. That is achieved by regular prostate exams and blood tests, and periodic biopsies.

With this approach, active treatment is not begun until the disease shows signs of growth or progression, and still allows the doctors and their teams to treat the disease while it is still in an early curative state.

Patients who enroll in the MEAL study are randomized either to a group that receives telephone-based dietary counseling and structured dietary education, or to a control group who receives a booklet on nutrition, exercise, and prostate cancer, but no ongoing dietary counseling.

Men randomized to the intervention group on the MEAL study will receive structured, individualized, one-on-one counseling achieved via half-hour telephone calls over a period of 24 months. The goal is to help them change their dietary patterns and to incorporate at least seven servings of vegetables and two servings of fruit daily.

“This study is the only open national clinical trial to assess a dietary intervention in this population, and has the potential to improve quality-of-life and the treatment of men with low-risk prostate cancer.” says Dr. Guilherme Godoy, assistant professor of urology and the principal investigator of the study at Baylor College of Medicine.

This study is open nationally through cooperative groups, such as CALGB and SWOG, and more information can be obtained at National Cancer Institute (NCI) website ClinicalTrials.gov under the identifier: NCT01238172.

Baylor College of Medicine is one of the sites in Houston where the study is open. For more information or to participate in this clinical trial, please contact Charleen Gonzalez at 713-798-2179, or charleen.gonzalez@bcm.edu.

Following A Gluten-Free Diet Just Got Easier!

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What is your opinion about this article provided by PRWeb about an app to help those with gluten allergies, please leave your opinions below!

smartphone30 PT Design Inc., based in Parry Sound, Ontario and the Canadian Celiac Association (CCA), jointly announced today the launch of Gluten-Free 24/7, an app that assists those dealing with celiac disease or gluten sensitivity, as they shop for safe gluten-free foods and ingredients. The App, which may be accessed from an Apple Device, allows users to review ingredients in products to determine if they contain gluten or not and registered users also have further administrative capabilities. To download the App or to view it in your browser, visit http://www.glutenfree247.ca.

Sue Newell, Operations Manager of the CCA states that “although statistics are not readily available, it is estimated that 7 in every 100 people in North America are affected by celiac disease or non-celiac gluten sensitivity and the only current treatment for these conditions is maintaining a gluten-free diet, for life”. As a result, Newell sees the need to assist consumers struggling to shop for gluten-free foods. Foods containing gluten include wheat, rye, barley, oats, and most ingredients derived from these sources. The shopping challenges of continually reading the details of product labels, makes it difficult to know which foods actually contain these hidden ingredients. “Gluten-Free 24/7 is a convenient, portable and easy to reference food and ingredients list,” says Newell.

As owners of the app, and to ensure the efficacy of the content within the app, 30 PT Design Inc. worked closely with the Canadian Celiac Association (CCA) during the development of Gluten-Free 24/7 and is excited to have CCA’s exclusive endorsement. Gluten-Free 24/7 is based on the CCA’s latest version of their published Pocket Dictionary titled Acceptability of Foods & Food Ingredients for the Gluten-Free Diet. Future versions of the App will include barcode-scanning functionality, links to recipes containing favorite ingredients, and store tracking of desired certified gluten-free products, based on the user’s location.

Since 2011, 30 PT Design Inc. has been dedicated to designing and developing leading mobile device applications.

Alleviate “Sugar Sag” With A Healthier Diet

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Submitted by Julia Parsons from the Baylor College of Medicine….

healthychoiceEveryone wants to age gracefully but they may not know that certain foods cause “sugar sag,” which results in wrinkles and loose skin.

Sugar sag is essentially a loss of elasticity in the skin that occurs from elevated levels of blood sugar, explains Dr. Rajani Katta, professor in the department of dermatology at Baylor College of Medicine. Naturally over time everyone’s skin will begin to lose elasticity, however eating certain foods over time can accelerate the process.

While many think of sugar itself as the main culprit, any foods that raise blood sugar, including simple carbohydrates, such as white bread and white rice, can cause collagen fibers to become brittle and not function as well.

“Research has shown that elevated blood sugar can lead to changes in the collagen and elastic fibers of the skin via a process known as glycation,” Katta said. “This results in cross-linking of the skin fibers, causing increased stiffness and reduced elasticity.”

These changes promote wrinkles, and once wrinkles are formed, there is no natural remedy to reverse it.

However, it is possible to counteract it, says Katta.

She recommends that people incorporate more fruits, vegetables, herbs and spices into their diets as a way to prevent sugar sag and its negative effects, like wrinkles and jowls.

These foods keep the skin healthy and slow the process of visible aging on the skin.

“The idea behind preventing sugar sag is ‘better skin from the inside out,’” said Katta. “What you eat affects your skin.”

Katta says adopting better eating habits, protecting skin from the sun and not smoking are the best proactive ways to care for skin and age gracefully through life.

How An All-Natural Diet Prevents Tooth Decay

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By Sarah Smith

saladplateThe importance of dental health in our overall health is undeniable: The process of digestion begins in the mouth. The protection of our teeth is just as important as protecting any other organ and system in the human body.

The Academy of General Dentistry (AGD) fully supports an all-natural diet, free from chemical preservatives. Check out how this type of diet can also help to improve our dental health.

What is an “all-natural” diet?

The rationale behind an all-natural eating approach is simple: Consume foods that are not chemically tainted or preserved. Eating foods in their natural state allows us to obtain the proper nourishment and protection that these foods offer. Moreover, the vitamin-absorption properties of natural foods help us get more nutrition without added calories, fat, salt, or sugar.

What is an example of an all-natural diet?

Although an all-natural diet can be customized to the needs of each individual, one example of such type of diet is the vegan, wheat-free lifestyle choice. The purpose of this plan is to find food alternatives that are high in nutrient content and free from allergy-causing chemicals. It can also help our teeth tremendously, while making our bodies healthier.

How does a NON-natural diet affect our teeth?

Eating non-natural or processed food products such as meat, wheat, and processed diary causes a number of problems for our dental health.

First, meat tends to get stuck between our teeth, causing bacteria to grow. Meats are also dosed with sugar for preservation. The bacteria causes acids that produce cavities. Sugar and acid combined are the key agents that lead to tooth decay.

Wheat, processed with bleached and sugar, is made into starchy bread. It sticks to our teeth, causing plaque to build up. Also, the sugar contained in the preservatives cause cavities, especially if we are also indulging in other sugary treats throughout the day.

How does an all-natural diet affect our teeth

malesmileVegans get their protein, calcium, phosphorous and magnesium form a high variety of sources that do not include meat, dairy or processed wheat products. In fact, the food items that vegans consume are proven to have nutritional values that far surpass any other food group. Combining leafy greens, soybean products, and fruits produces a powerful formula to make our teeth stronger and more protected than ever.

Leafy greens

Greens such as spinach, kale, broccoli and arugula contain an army of vitamins A, C, D, and E. Vitamins A and D are known to re-mineralize bones and teeth, making them stronger. Vitamin C is of supreme important for gum health, as it prevents them from weakening and bleeding. Vitamin E is the antioxidant that will protect bad cells from attacking good cells all over your body, including your mouth. This combination is only the beginning. Greens have much more to offer still.

Calcium, Phosphorus, and Magnesium

Leafy greens are a powerful source of calcium, which strengthens our bones and teeth. Phosphorus is a mineral that can be naturally found in teeth and bones as well. Eating leafy greens increases our levels of phosphorus, strengthening the bone mass density. Magnesium is a miracle mineral that not only strengthens bone density like phosphorous, but it also helps with other aspects such as immune system and digestive health.

This is just a fragment of how an all natural diet can help prevent tooth decay…and much more! Try an alternative choice today. This post comes courtesy of Underwood Dental Care. Enjoy food the best way possible: naturally!