Corn : Is it beneficial?

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I have always loved eating corn but was never sure whether it contained any benefits. So today I decided to find out a little bit more about it.

Here is the nutritional contents of an average cup of corn (149grams) :

~Fibre 14.3% RDA
~Vitamin C. 13.6% RDA
~B3. 12.5% RDA
~Manganese. 12.5% RDA
~B3. 11.8% RDA
~Calories. 7% RDA

Corn is a whole grain food that is high in fibre, low in fat and provides our body with essential nutrients, beneficial methinks!?

Corn provides our body with two important carotenoids: lutein and leaxanthin which both support our eyes, reducing the chance of eye disease and slow cataracts. Lutein also reduces the chance of stroke or heart attack as it prevents hardening of arteries.

Corn also contains folate which supports out cardiovascular system and vitamin B1 that helps our body convert carbs into energy and aids the functioning of our heart, muscles and nervous systems.

As you can see corn is high in fibre; both soluble and insoluble. Dietary fibre is the soluble fibre which reduces chance of heart disease and lowers cholesterol and blood pressure levels, whereas the insoluble fibre helps prevent constipation. This can also be good for dieting as the fibre makes you feel more satisfied, meaning you eat less, aiding weight loss.

An average sized corn ear only contains about 80 Calories and over 10% of our RDA of fibre!!

So is corn beneficial?

I definitely think so!!

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Supplements or no supplements??

Supplements, these are consumed in order to provide one with nutrients that they may not get from their normal diet or may be lacking in.
Is it really necessary for them though? I mean is it not easier for an individual to simply change their diet in order to fulfil their nutrient needs? Should one not aim to have a ‘balanced diet’ rather than consume supplements in order to replace actual food benefits. An individual that has a ‘balanced diet’, which is one that satisfies all nutrient requirements, does not need to take supplements. So this leaves me thinking…what is the real need for supplements other than replacing food? One could argue that they do not like/eat certain foods containing essential nutrients to the diet, however other than certain cases such as pregnancy, this can be worked around as nutrients are found in a wide range and variety of different foods.
Are these supplements taking away from the natural way of obtaining our nutrients or is it simply helpful, handier, healthier and the way to go? Im sitting on the fence on this one myself.
Certain supplements are proven to have positive effects on one’s health, some negative and others no effect at all.
For example, the taking of Vitamin E supplements by men, was proven to actually increase the males chance of developing prostate cancer. Other supplements such as chrondrotin that many people take in order to relieve joint pain has also been proven to have no benefit on a person at all.
In the USA , dietary supplements are categorized as a food, however this is not the case for the rest as the world as supplements, tablets, drugs and other words are used to categorize these nutrient supplements.
The taking of dietary supplements requires knowledge and therefore you should consult your doctor before you begin taking them as they can cause problems such as over consumption especially of fat-soluble vitamins and minerals leading to more health problems such as build up in the body and also can cause problems if mixed with other medication or drugs.

So supplements…. Are they for you? Do you really need to take them? Are they benefiting you and your health? Have you consulted with your doctor/medical professional? Is taking supplements taking from you having a ‘balanced diet’ ? All these questions float around in my head . And I’m not left feeling satisfied I know enough about the advantages and disadvantages of taking dietary supplements. Im not saying I have never took dietary supplements before, however Im definitely guilty of taking such supplements merely because I was advised to. I definitely didn’t notice a difference from taking them and never checked with my doctor to see if they were having effect either.
So while I may not provide much information on the advantages and disadvantages remember just to have a little think at the questions that float around in my head and see if your mind is changed next time your in the drugstore!

If you need a little help on the taking of supplements or before you embark on taking them have a look at this link for some helpful information http://www.nutrition.gov/dietary-supplements/questions-ask-taking-vitamin-and-mineral-supplements .

Till next time ..:)

Evening Snacking!

Do you always find your snacking before bed, sitting watching television and next thing find yourself half way through a tub of Ben & Jerry’s and leaving yourself feeling down and not great!? Well there is a solution!

Snacking is good and healthy and an evening snack can also be a good thing you just need to know the right foods to be snacking on.

Before bed there are snacking no no’s! These include caffeine (unless you plan to be awake all night, avoid the caffeine before bed to ensure you get a good sleep), alcohol, heavy meals (that will leave you feeling full and also contribute to weight gain) and packaged unhealthy snacks that are high in sugar and salt such as crisps and chocolate.

There are many reasons for evening snacking such as dehydration, boredom, low salt or sugar levels, lack of protein or genuinely hungry. Whatever the reason there are certain foods that snacking in the evening wont have you feeling guilty and will ensure you get a good night’s sleep! 🙂

Food’s high in protein are good as they leave you feeling fuller rather than foods high in carbohydrates. If you have evening cravings, first drink a glass of water and if this doesn’t satisfy your cravings small portions of high protein/fibre foods such as a granola bar, yoghurt , fresh fruit, veggie sticks, cereal (with low-fat milk), hardboiled egg, mixed nuts or seeds and plain popcorn are good healthy evening snacks.

So before you go to grab the quickest option to munch in front of the telly, first consider the evening snacking no no’s, try a glass of water and if this doesn’t work try a low-fat, high protein or fibre, small serving size snack, you will be feeling more positive and feeling overall better.

Remember a small change can have bigger benefits! 🙂

Calorie Counter!

Its hard to count every single calorie you consume everyday. But luckily we have Supertracker to help you along the way!
It doesn’t only have a huge database of food and drinks but it has full nutritional information on each food, therefore you can keep track of every part of your diet!
The great thing about Supertracker is that it is easy quick and will help you to stay on top of health and help you reach your goals. Not only does it allow you keep track of your diet it also keeps track of your physical activity!
Try it yourself and see what you think ———->>>>>>>>>

Supertracker

http://www.choosemyplate.gov/supertracker-tools/supertracker.html