Nutrients & Benefits of Chick Peas and Garbanzo Beans

Chickpeas contain healthy protein, fiber, vitamins and minerals.

Chickpeas, also called garbanzo beans, belong to the legume family, which includes a variety of beans, peanuts, soybeans and lentils. Opting for legumes over foods high in saturated fat might lower your risk of heart disease, according to the Linus Pauling Institute. Chickpeas also offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients.

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Protein

Eating chickpeas provides you with a vegetarian-friendly source of protein, with each cup of cooked garbanzo beans containing 15 grams. Your body breaks down this protein into amino acids, and then uses them to maintain the health of your body's tissues. Chickpeas are a source of incomplete protein, which means they do not contain every amino acid you need for good health. Make sure you combine them with other sources of protein, such as nuts, whole grains, dairy, eggs or meat to prevent an amino acid deficiency.

Fiber

Opt for chickpeas as a rich source of dietary fiber. Foods rich in fiber help keep your colon healthy -- fiber helps soften stool to fight constipation, according to the Linus Pauling Institute. Fiber-rich foods also help control your blood sugar levels, because fiber slows down digestion, allowing sugar to move slowly from your digestive tract into your bloodstream. As a result, you're less likely to develop a blood sugar spike after eating, and won't experience the fatigue and irritation from a subsequent blood sugar crash. A cup of cooked chickpeas provides 12.5 grams of fiber -- half of the daily fiber intake recommendation for women or one-third of of the daily fiber recommendation for men, according to the Linus Pauling Institute.

Manganese and Folate

Garbanzo beans also contain vitamins and minerals and significantly boost your intake of manganese and folate. The mineral manganese helps support bone development and wound healing and also helps carry out chemical reactions important to your metabolism. A 1-cup serving of chickpeas contains 1.7 milligrams of manganese, approximately 94 percent of the daily recommended intake for women, or 74 percent of the RDA for men, according to the Linus Pauling Institute. Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development. Eating a cup of chickpeas provides you with 282 micrograms of folate, or 71 percent of your daily folate requirements, according to the NYU Langone Medical Center.

Eating More Chickpeas

Chickpeas add flavor and texture to a range of dishes. Sprinkle a handful of chickpeas on a salad, or add whole or pureed chickpeas to soup. Combine chickpeas with olive oil, lime juice, shallots and cilantro for a convenient and filling salad, or use mashed chickpeas in place of mayonnaise in your sandwiches. Incorporate more chickpeas into your diet by experimenting with Indian cooking -- many popular Indian dishes, such as chana masala, feature garbanzo beans as a main ingredient.

Garbanzo Bean Health Benefits

With 5 grams of fiber per serving, garbanzo beans are an excellent source of dietary fiber.

Garbanzo beans, also known as chickpeas, are consumed more than any other legume in the world, according to Yuma County Cooperative Extension. The nutty-flavored beans originated in the Middle East and are grown mainly in India. A versatile food, garbanzo beans can be tossed in salads, ground into flour or mashed into hummus. Eat garbanzo beans regularly to reap the health benefits they have to offer.

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Nutrients in Garbanzo Beans

A half-cup of garbanzo beans provides 143 calories. You’ll also get 27 grams of carbohydrate, your body’s preferred source of fuel, and 6 grams of muscle-building protein. With 5 grams of fiber per serving, garbanzo beans are an excellent source of dietary fiber. They also pack magnesium, potassium and iron. Garbanzo beans are essentially cholesterol and trans fat-free.

Heart Health

Intake of polyunsaturated fatty acids decreases your risk of heart disease, according to the American Heart Association. In a study published in the “Journal of the American Dietetic Association” in 2008, participants who ate 700 grams of garbanzo beans weekly for 12 weeks took in almost 3 grams more of polyunsaturated fat per day than when they didn’t eat the beans. Their blood cholesterol levels were 7.7 milligrams per deciliter lower after the garbanzo bean phase of the trial. Lowering your cholesterol reduces your risk for heart attack, according to the American Heart Association.

Digestive Health

Subjects in the 2008 "Journal of the American Dietetic Association" study consumed almost 7 grams more fiber daily during the garbanzo bean phase. Additional fiber helps to increase frequency of bowel movements to one per day and speed up the passage of stool through the colon to prevent constipation. Beneficial bacteria in your colon ferment fiber into compounds that inhibit disease-causing bacteria, enhance absorption of calcium and stimulate blood flow and nutrients to the colon.

Considerations

Like peanuts and soybeans, garbanzo beans are legumes. If you have an allergic reaction to soy or peanuts, you may also be allergic to garbanzo beans, according to the Cleveland Clinic. Signs of an allergic reaction may include nausea, diarrhea, itching, tingling or swelling around the mouth or difficulty breathing.

Health Benefits From Broad Beans

Broad beans are high in protein and fiber.

Foods often have more than one name, but few have as many monikers as the broad bean. You may know them as fava, butter, Windsor, horse or even English beans. Whatever name you use, these beans are meaty and flavorful enough to hold their own as a side dish or mixed into an entree. Adding just a handful of these beans to a salad provides a boost of protein, fiber, potassium and energy-providing B vitamins.

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Folate

Folate participates in biochemical processes that create genetic material, build cells and metabolize amino acids. It’s so essential for the growth and development of new cells that it helps prevent birth defects of the brain and spinal cord when taken before and during early pregnancy. Everyone needs folate to produce healthy red blood cells and prevent anemia, according to the Office of Dietary Supplements. One cup of cooked broad beans contains 44 percent of the recommended daily intake of folate.

Iron

Most beans, including broad beans, are good sources of iron. One cup of broad beans has 3 milligrams of iron, which is 32 percent of the recommended daily intake for men and 14 percent for women. In addition to carrying oxygen throughout the body, iron-dependent enzymes sense when oxygen levels drop and initiate processes that allow the body to compensate. Iron supports the immune system by functioning as an antioxidant that protects the white blood cells responsible for destroying bacteria.

Zinc

Enzymes are proteins that activate and speed up chemical processes inside your body. Almost 100 enzymes depend on zinc to fulfill their roles, according to the Linus Pauling Institute. In this role, zinc is vital for normal growth and development. Zinc deficiencies can cause growth retardation and delayed neurological development. Your immune system also suffers if you don’t get enough zinc. Decreased levels of zinc are associated with fewer white bloods cells available to fight invading pathogens and infection. The zinc from 1 cup of broad beans provides 15 percent of the recommended daily intake for men and 21 percent for women.

Considerations

If you have Parkinson’s disease, talk to your physician before eating broad beans. Broad beans are a natural source a levodopa, which is converted into the neurotransmitter dopamine. Dopamine is one of the medications used to treat the symptoms of Parkinson’s, but consuming levodopa from broad beans can cause both good or bad effects, according to the University of Maryland Medical Center. Their possible impact should be assessed by a doctor familiar with your condition.

Preparation Tips

Young, fresh broad beans should be tender enough to be shelled and eaten, but mature beans develop a skin that must be removed. Blanch the shelled beans in boiling water, then drop them into cold water. The waxy skin should be easy to peel away. Think in terms of using broad beans in any recipe that calls for lima beans, such as succotash. They can also replace chickpeas in hummus. Try mixing them with brown rice or making a snack by sauteing them in olive oil and sprinkling the beans with cayenne or a salt substitute.

The Dangers of Leptospirosis

Leptospirosis in people is known by a variety of names, reflecting the sources of infection, e.g., “rice-field fever” and “cane-cutters fever” (transmission from contaminated water) and “swine herder’s disease” (transmission from contact with infected animals).  Leptospirosis is a disease caused by bacteria (Leptospira interrogans) that produce a wide range of symptoms that may occur in phases; some patients may develop kidney or liver failure, respiratory failure, meningitis, or even death. The disease is spread by the urine of infected animals (many species, both domesticated and wild); the bacteria can survive in the water and soil for months. The disease is most common in temperate and tropical climates. The infecting bacteria occur worldwide.

The symptoms of leptospirosis usually develop abruptly seven to 14 days after exposure to the leptospira bacteria.

However, it is possible for symptoms to develop from between two and 30 days after exposure.

About 90% of leptospirosis infections only cause mild symptoms, including:

• a high temperature (fever) that is usually between 38 and 40°C (100.4-104°F)
• chills
• sudden headaches
• nausea and vomiting
• loss of appetite
• muscle pain, particularly affecting the muscles in the calves and lower back
• conjunctivitis (irritation and redness of the eyes)
• cough
• a short-lived rash

These symptoms usually resolve within five to seven days. However, in about 10% of cases people go on to experience more serious symptoms.

Severe leptospirosis

Severe leptospirosis infections are sometimes called Weil’s disease. The symptoms of a severe infection usually develop one to three days after the more mild symptoms have passed.

The pattern of symptoms usually falls into one of three groups, depending on which organs have become infected:

• the liver, kidneys and heart
• the brain
• the lungs

In rare cases, it is possible to experience all three groups of symptoms at the same time.

Liver, kidney and heart

If these organs are affected, you will probably experience the following symptoms:

• jaundice (yellowing of the skin and the whites of the eyes)
• loss of appetite
• tiredness
• shortness of breath
• swollen ankles, feet or hands
• weight loss
• muscle aches
• nausea
• a noticeable, painful swelling in your liver
• a decrease in the amount of urine that you pass
• chest pain
• rapid and irregular heartbeat

• The brain

  There are two ways that the brain can be affected:
  • the outer layer of the brain becomes infected (meningitis)
  • the brain tissue becomes infected (encephalitis)

What is the treatment for leptospirosis?

• Although there is controversy about using antibiotics in the first phase of leptospirosis, antibiotics are recommended for treatment (penicillin G, ampicillin [Omnipen, Polycillin, Principen], amoxicillin [Amoxil, Dispermox (Discontinued), Trimox, Moxatag, Larotid], or erythromycin [E-Mycin, Eryc, Ery-Tab, PCE, Pediazole, Ilosone]) in patients with phase two or more severe symptoms. Some patients may require IV antibiotics and supportive hospital care.For those clinicians who choose to treat phase-one patients, the choice of antibiotics includes the above; many choose to treat with doxycycline, however.

What is the prognosis of leptospirosis?

• Overall, the prognosis of leptospirosis is good; many become infected and spontaneously recover without treatment. However, the prognosis decreases as the symptoms increase; people with Weil’s disease may have a prognosis ranging from good to poor, depending on their response to treatments. Pregnant women who become infected have a high rate of fetal mortality, especially if they acquire the disease early in pregnancy. 

6 Basic Breakfast Smoothies

Obviously breakfast is the most important meal of the day, but the problem is that so many of us are so time pressed in the morning that it’s the first thing we sacrifice. As a trainer and a cook my priority is fuelling people’s lives. You need to eat good foods often, and if you skip breakfast, research shows you’re more likely to reach for something bad around 10am, and we want to prevent that from happening.” Mr Hines firmly believes you can get all the nutrients you need from a smoothie. “Instead of thinking of a smoothie as a drink, think of it as a meal,” he advises. “Think, what sort of nutrients can I get in a meal, and how can I replicate that? Green smoothies are popular at the moment, and that’s because we’ve all figured out a way to eat the foods we might not usually eat like spinach, which is so good for you.” Here are the 6 basic yet complete smoothies you need: 1.  Energy Booster - This smoothie is more than just a delicious drink. Take a sip and revitalize your energy level. At under 250 calories, this refreshing blend is the perfect way to start off your day.

• 2 tbsp cocoa powder
• 2 tbsp peanut butter
• 1 banana
• cinnamon
• 8 oz Greek yogurt

2.  Vitamin C - During cold and flu season, catching some sort of bug can seem almost unavoidable. Fill up on this vitamin C smoothie that will help you get the nutrients you need. This delicious blend can help you to boost your immunity and reclaim your health.

• 2 oranges
• 1/2 cantaloupe
• 1 cup strawberries
• 1 tomato

3.  Vitamin Enriched – get your daily dose of essential nutrients with this Dr. Oz-approved blend. If you feel like you are not getting enough vitamins from your diet, this foolproof cocktail packs a powerful antioxidant punch and helps you absorb nutrients from your diet.

• 1 cup papaya
• 1/2 cup kale
• 1/2 cup spinach
• 1/2 green apple
• 1/2 banana

4.  Super Power Smoothie – if you want to start off your day with a big boost of energy, try starting with this smoothie. It’s loaded with healthy fruits and veggies like watermelon, which helps dilate blood vessels to promote blood flow. Also, it has coconut water – one of the most hydrating liquids out there. The best part is this recipe yields a big batch, so you can make it once, freeze it, and drink it all week long.

• 2 pints pineapple
• 2 pints watermelon
• 2 quarts coconut water
• spinach
• blueberries
• 2 green apples

5.  Skin Clearing - Getting a gorgeous, glowing complexion doesn’t only mean slathering on sunblock or the latest antioxidant serum (though that helps, too). It also means paying attention to your diet. By tossing nutrient-rich fruits, vegetables and other goodies into your blender, you can ensure that you’re eating beautifying foods that will nourish your skin from the inside, out.

• blueberries
• 2 green apples
• 1 medium ripe peach, sliced
• 2 tbsp chopped Hass avocado
• 1/3 cup unsweetened frozen strawberries
• 3/4 cup fat-free plain yogurt
• 3 tbsp 100% pomegranate juice
• 1 tsp grapeseed oil
• 1 tsp pure vanilla extract

6.  Mean Green – Dr. Oz shares one of his favorite recipes. Jump-start your mornings with this high-fiber, low-calorie breakfast drink.

• 2 cups Spinach
• 1/2 cucumber
• 1/4 head of celery
• 1/2 bunch parsley
• 1 bunch of mint
• 3 carrots
• 2 apples
• 1/4 orange
• 1/4 lime
• 1/4 pineapple
• 1/4 lemon

6 Unhealthy Habits You Should Change that Are ‘As Bad for You As Smoking

You don’t smoke. You live a generally healthy life, so you’re in the clear as far as unhealthy habits are concerned, right?

Not so fast! It seems like every day, a new study comes out finding that habit X is “as bad for you as smoking,” whether it’s sitting all day or eating too much fat. So is there any legitimacy to those claims? We checked out a bunch of those studies to find out what the researchers mean when they claim that those things are as bad for you as cigarettes, and in most cases, they’re not lying. The following six unhealthy habits either expose you to the same contaminants in cigarette smoke or lead to cancer rates equivalent to those caused by smoking. Fortunately, these are easy to fix with a few modifications to your daily routine so you (and your heart and your lungs) can be glad you don’t in fact smoke.

1. Sitting all day.

Even if you exercise regularly, habitually sitting for prolonged periods, whether at a desk or in a car, is being increasingly linked to a variety of health problems. According to Alberta Health Services-Cancer Care in Canada, inactivity is linked to nearly 160,000 cases of breast, colon, prostate, and lung cancer every year, about two-thirds as many cancer cases caused by smoking.

Make it right: Make it a habit to take breaks on-the-move at work, and even make (or buy) a standing workstation so you’re less apt to sit all day. At home, resist the temptation to veg out in front of the TV. Go for a short walk around the block to relax, spend a few minutes cleaning, or schedule a gym date with your significant other.

2. Eating too much meat and cheese.

Animal proteins are rich in IGF-1, a growth hormone that can promote the growth of cancer cells. And a study from the University of Southern California published in the journal Cell Metabolism recently found that people on high-animal-protein diets during middle age were four times more likely to die of cancer than people on low-protein diets—a mortality risk factor comparable to smoking.

Make it right: Replace some of your animal proteins with vegetarian protein sources. The same study found that diets high in plant-based proteins like beans, which have protein levels equivalent to some meats, didn’t trigger the same increase in cancer rates. In general, middle-aged adults should be eating 0.8 grams of protein for every 2 pounds of body weight daily. Interestingly, the study found that once you pass the age of 65, eating lots of animal protein isn’t as harmful because your body’s production of IGF-1 begins to slow down.

3. Cooking with natural gas.

If you’re one of the 34 percent of Americans whose home is equipped with a gas stove, you’re getting an added dose of carbon monoxide, nitrogen dioxide, and formaldehyde every time you cook a meal. Those same three contaminants are common in secondhand cigarette smoke, and a December 2013 study in Environmental Health Perspectives found that all three contaminants in homes with gas stoves regularly exceeded public health guidelines.

Make it right: Use your vent hood when you use your gas oven or cooktop. Ventilating a gas range can reduce pollutant levels by 60 to 90 percent, even if the fan seems wimpy. Also, cook on your back burners: Most vent hoods aren’t properly centered over a cooktop; using the back burners will help your vent hood capture the most pollution.

4. Cooking with the wrong oil.

Even if you rely on an electric stove at your house, you aren’t immune to cooking’s polluting effects. Studies on restaurant and residential kitchens have shown that high-heat cooking with shortening and soybean oil (usually just called “vegetable oil” in the U.S.) releases particulate matter, aldehydes, and polycyclic aromatic hydrocarbons, all compounds found in cigarette smoke and linked to airway inflammation.

Make it right: Pick the type of cooking oil best suited your use. For instance, olive oil isn’t good for frying or high-heat cooking but is fine for cooking at low temperatures or in salad dressings. Avocado oil, on the other hand, is great for high-heat cooking. Look for the “smoke point” on oils that you buy to make sure the oil matches your needs. And don’t forget to run the ventilation hood!

5. Tanning indoors.

A recent study in the Journal of the American Medical Association estimated that indoor tanning causes roughly 420,000 cases of skin cancer in the U.S. every year. Smoking, by comparison, causes 226,000 cases of lung cancer.

Make it right: Learning to love pale skin is step number one. But if you really want a natural glow, eat more carrots and tomatoes, suggests a study published in the journal Evolution and Human Behavior. Both foods are rich in carotenoids, which will boost your skin tone, and you won’t have to worry about exposure to sketchy ingredients in sunless tanning sprays and lotions.

6. Not getting enough sleep.

This will make you really cranky: Chronic sleep deprivation triggers high blood pressure, heart attacks, strokes, obesity, and a host of other health problems. One study even found that not getting at least six or seven hours of sleep led to mortality rates on par with those seen in cigarette smokers. Even getting poor-quality or fragmented sleep—when you don’t necessarily fully wake up, but the cycle from light to deep sleep gets interrupted—can speed the growth of tumors.

Make it right: Don’t assume that being tired is normal. If you feel like you aren’t getting enough sleep regularly, talk to a health professional to see if you might be suffering from a condition such as sleep apnea that is interfering with your sleep.

6 Natural Air Purifiers

Why spend money on Air purifiers?

1. Bamboo Palm: According to NASA, it removes formaldahyde and is also said to act as a natural humidifier.

2. Snake Plant: Found by NASA to absorb nitrogen oxides and formaldahyde.

3. Areca Palm: One of the best air purifying plants for general air cleanliness.

4. Spider Plant: Great indoor plant for removing carbon monoxide and other toxins or impurities. Spider plants are one of three plants NASA deems best at removing formaldahyde from the air.

5. Peace Lily: Peace lilies could be called the “clean-all.” They’re often placed in bathrooms or laundry rooms because they’re known for removing mold spores. Also known to remove formaldahyde and trichloroethylene.

6. Gerbera Daisy: Not only do these gorgeous flowers remove benzene from the air, they’re known to improve sleep by absorbing carbon dioxide and giving off more oxygen over night.

14 Healthy Reasons to Eat Kiwi

People are attracted to kiwifruit because of its brilliant green color and exotic taste. But, the real uniqueness of kiwi fruit comes from its health benefits. Read the kiwi’s fourteen health benefits, interesting facts, and how to use this amazing powerfood

.

14 Health Benefits

1. Helps Your Digestions with Enzymes

Raw kiwi contains actinidain, a protein-dissolving enzyme that can help digest a meal much like the papain in papaya or bromelain in pineapple.

2. Helps Manage Blood Pressure

Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.

3. Protects from DNA Damage

A study by Collins, Horska and Hotten showed that the unique combination of antioxidants in Kiwi fruit helps protect the cell DNA from oxidative damage. Some experts conclude this can help prevent cancer.

4. Boosts Your Immunity

Kiwi’s high vitamin C content along with other antioxidant compounds has been proven to boost the immune system.

5. Smart Carb for Weight Loss

Kiwi’s low glycemic index and high fiber content means it will not create a strong insulin rush like other fruit with high sugar contents — so the body will not respond by storing fat.

6. Improves Digestive Health

Kiwis are a great source of fiber. This prevents constipation and other intestinal problems.

7. Helps Clean Out Toxins

The fuzzy fiber of Kiwi helps bind and move toxins from your intestinal tract.

8. Helps Fight Heart Disease

Eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting by 18% and reduce triglycerides by 15%. Many individuals take aspirin to reduce blood clotting, but this causes many side effects including inflammation and intestinal bleeding. Kiwi fruit has the same anti-clotting benefits with no side effects, just additional health benefits!

9. Suitable For Diabetics

Kiwi is in the ‘low’ category for glycemic index, meaning it does not raise your blood sugar quickly. It has a glycemic load of 4 which means it is safe for diabetics.

10. Protects Against Macular Degeneration and Other Eye Problems

Macular degeneration is the leading cause of vision loss in older adults. A study on over 110,000 men and women showed that eating 3 or more serving of fruit per day decreased macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin — both of which are natural chemicals found in the human eye. Although both fruits and vegetables were studied, this same effect was not shown for vegetables.

11. Create Alkaline Balance

Kiwi is in the ‘most alkaline’ category for fruits, meaning it has a rich supply of minerals to replace the excess of acidic foods most individuals consume. A few of the benefits of a properly acid/alkaline balanced body are: youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis, and reduced osteoporosis.

12. Great for the Skin

Kiwis are a good source of vitamin E, an antioxidant known to protect skin from degeneration.

13. Exotic Taste and Look for Food Variety

Kiwis look and taste great. Kids often love them because they are so different from most fruits.

For nutritional balance it is always good to eat a variety of foods. Each food has its own unique qualities and powers. The trouble with most people’s diet is that we eat such a limited number of foods. It increases our chances of not getting enough of important nutrients.

14. Naturally Organic

Kiwi fruit is on the list of foods that are generally safe from a lot of pesticide residues. For 2012 it came in with the top 10 safest foods. While it is always good to support organic when you can as a matter of principle, it’s also good to know whether there is a big danger if organic is not available or viable for you.

Interesting Facts

• Kiwi fruit was named after the New Zealand Kiwi bird – an unusual flightless bird- because they are both small, brown and furry.

• Not all kiwi fruit is fuzzy! The most popular species of kiwifruit is appropriately called Fuzzy Kiwifruit, but there is also Golden Kiwi with a smooth bronze skin. The Golden Kiwi is actually sweeter and more aromatic in flavor

• Although Kiwis have been native to China for centuries, practically no one in the North knew what they were 50 years ago.  They were first introduced to the U.S. in 1962. They caught on fast!

• Although kiwifruit can grow in any temperate climate, most of the world’s kiwi are grown in Italy, New Zealand, and Chile. It is grown much like grapes.
• YES, you can eat the fuzz if you want.

How to Use:

• If a kiwi does not yield a bit to finger pressure, it can be ripened by storing it at room temperature away from the sun.
• This ripening can be hastened by putting it in a paper bag with a banana, apple, or pear.
• Once a kiwi fruit is ripe, keep away from other fruit (even in the refrigerator) since the kiwi is very sensitive to the ethylene gas given off by those other fruits and it will over ripen.
• The actinidain in raw kiwi makes them unsuitable for desserts and other dishes that are not eaten right away because it can make the dish too mushy or stop it from setting. This applies to proteins but also to other fruits.

Cautions:

Kiwifruit contain a measurable amount of oxalates, a naturally occurring substance in many plants and animals. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. People with kidney or gallbladder problems may therefore want to avoid eating kiwi.  There is a lot of controversy about the amounts needed to be significant, particularly from plants.

Kiwis also contain enzyme substances associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may be allergic to kiwi also. Since ripening the fruit with ethylene gas increases these substances; organic kiwi not treated with gas will have fewer allergy-causing compounds. Cooking also deactivates the enzymes.