20 delicious protein foods (1 and 3 are best)

People argue about carbohydrates, fats, and everything else.

But almost everyone agrees that the protein is important.

Eat lots of protein has many advantages.

It can help you to lose weight (especially abdominal fat ^[1] ), and you increase your muscle mass and strength, to name a few ( 1 , 2 ).

The recommended daily intake (RDI) is 46 grams for women and 56 grams for men ( 3 ).

However, many experts, health and fitness believe we need much more than that ^[2] .

Here is a list of 20 delicious foods that are rich in protein.

1. Eggs

Whole eggs ^[3] are among the healthiest and most nutritious foods on the planet.

They are full of vitamins, minerals, healthy fats, goggles antioxidants ^[4] and nutrients to the brain that are not most people get enough.

Whole eggs are rich in protein, but egg whites are almost pure protein.

Protein content: 35% of the calories in a whole egg. 1 large egg contains 6 grams of protein, 78 calories ( 4 ).

2. Almonds

Almonds ^[5] are a popular type of nuts.

They are loaded with essential nutrients, including fiber, vitamin E, magnesium and manganese.

Protein content: 13% of calories. 6 grams per 1 ml (28 g) serving 161 calories ( 5 ).

Other nuts rich in protein

Pistachio (13% of calories) and cashew nuts (11% of calories).

3. Chicken Breast

Chicken breast is one of the most popular protein-rich foods ^[6] .

If you skinless, most of the calories they eat in protein.

Chicken breast is also very easy to cook and delicious taste, if you do it right.

Protein content: 80% of calories. 1 skinless chicken breast contains 53 grams of fried, with only 284 calories ( 6 ).

4. Avena

Oats are one of the healthiest of grains on the planet.

With healthy fiber, magnesium, manganese, thiamin (vitamin B1) and various other nutrients loaded.

Protein content: 15% of calories. Half a cup of uncooked oatmeal contains 303 calories with 13 grams ( 7 ).

Cheese home. 5

Quark is a type of cheese ^[7] , which tends to be very low in fat and calories.

With calcium, phosphorous, selenium, vitamin B12, riboflavin (vitamin B2) and other nutrients loaded.

Protein content: 59% of calories. One cup (226 g) of cottage cheese with 2% milk contains 27 grams of protein, 194 calories ( 8 ).

Other types of cheese that are rich in protein

Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%) and Cheddar (26%).

6. Greek yogurt

Greek yogurt ^[8] , also known as a cast yogurt, is a very thick yogurt type.

Its flavor is delicious, has a creamy texture and rich in many nutrients.

Proteins: nonfat Greek yogurt contains 48% protein calories. A 170 g (6 ounces) container 17 grams of protein with only 100 calories ( 9 ).

Be sure to choose one without added sugar. Rich fat Greek yogurt is also very rich in protein, but contains more calories.

Similar options

Plain yogurt with whole fat (24% of calories) and kefir (40%).

7. Milk

Milk ^[9] is very nutritious, but the problem is that a large percentage of adults are intolerant to worldwide.

However, if you tolerate milk and enjoy the drinks and milk can be an excellent source of high quality protein is.

Milk contains a little of almost all the nutrients required by the human body only.

It is particularly rich in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, 149 calories ( 10 ).

8. Broccoli

Broccoli ^[10] is a very healthy vegetable loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also loaded with various bioactive nutrients that are believed to help protect against cancer.

Calorie for calorie, rich in protein compared to most vegetables.

Protein content: 20% of calories. A cup of chopped broccoli (96 g) containing 3 grams of protein with only 31 calories ( 11 ).

9. Lean meat

Lean beef is very high in protein and delicious.

It is highly bioavailable iron, vitamin B12, and many other nutrients loaded.

Protein content: 53% of calories. 3 oz (85 g) serving of cooked meat with a 10% fat contains 22 grams of protein, 184 calories ( 12 ).

If you are in a low carb diet ^[11] , do not hesitate fat cuts of meat instead of lean beef eating.

10. Thon

Tuna is a very popular type of fish.

It is low in fat and calories, so what remains is only protein in the first place.

Like other fish, tuna is also very rich in various nutrients and contains a good amount of omega-3 fatty acids.

Protein content: 94% of the calories in canned tuna in water. A cup (154) contains 39 grams of protein with only 179 calories ( 13 ).

11. Quinoa

Quinoa ^[12] is a seed / grain, which is currently the most popular Super in the world.

It is rich in vitamins, minerals and fiber and is loaded with antioxidants.

Quinoa has many health benefits ^[13] .

Protein content: 15% of calories. Boiled a cup (185 g) quinoa contains 8 grams with 222 calories ( 14 ).

12. supplement whey protein

If you are pressed for time and can not cook a whey protein supplement ^[14] can be practical.

Whey protein is a type of high-quality dairy products, which have provided very effective in increasing muscle mass proof, and can help you to lose weight.

Protein content: Varies between brands, you can go to more than 90% of calories, with 20 to 50 grams of protein per serving.

13. lenses

The lenses are a type of leguminous plants ^[15] .

They are rich in fiber ^[16] , magnesium, potassium, iron, folic acid, copper, manganese and other nutrients.

The lenses are one of the best protein sources in the world based on plants and are an excellent food for vegetarians.

Protein content: 27% of calories. 1 cup (198 g) of cooked lentils contains 18 grams of 230 calories ( 15 ).

Other protein-rich legumes

Soya ^[17] (33% of calories), chick peas (19%) and the granules ^[18] (24%).

14. Ezekiel bread

Ezekiel bread ^[19] differs from most other bread.

It consists of organic and sprouted whole grains and legumes, including millet, barley, spelled, made ​​of wheat ^[20] , soybeans and lentils.

Compared to most types of bread, Ezekiel bread is rich in protein, fiber and other nutrients.

Protein content: 20% of calories. 1 slice of 4 grams, 80 calories ( 16 ).

15. Pumpkin Seeds

Pumpkins contain edible seeds called pumpkin seeds.

They are incredibly high in many nutrients such as iron, magnesium and zinc.

Protein content: 14% of calories. 1 oz (28 g) contains 5 grams of protein, 125 calories ( 17 ).

Other seeds rich in proteins

Flaxseed (12% of calories), sunflower seeds (12%) and chia seeds ^[21] (11%).

Turkey 16th

Turkey breast is similar to the chicken breast in many ways.

It consists mainly of protein with very little fat and calories. It also tastes delicious.

Protein content: 70% of calories. 3 oz (85 g) serving contains 24 grams of 146 calories ( 18 ).

17 fish (all types)

Fish is incredibly healthy for several reasons.

It is loaded with a variety of essential nutrients and tends very rich in omega-3 proved to the health of the heart fatty acids.

Protein content: Varies. Salmon is a 46% protein, 19 grams per three ounces (85 g) serving 175 calories ( 19 ).

18 Shrimp

Shrimp is a kind of seafood.

It is low in calories but full of various nutrients, such as selenium and vitamin B12.

As the fish, shrimps also contains a large amount of omega-3 fatty acids.

Protein content: 90% of calories. A 3 ounces (85 g) serving contains 18 grams, with only 84 calories ( 20 ).

19 Brussels sprouts

Brussels sprouts is another rich plant in protein, in terms of broccoli.

It is very rich in fiber, vitamin C and other nutrients.

Protein content: 17% of calories. A half cup (78g) contains two grams of protein, 28 calories ( 21 ).

20 Peanuts

Peanuts ^[22] are incredibly tasty.

They are rich in protein, fiber, magnesium and many studies show that can help you to lose weight.

Peanut butter is also rich in protein, just be sure not to eat too much, because it is quite "captivating".

Protein content: 16% of calories. One ounce (28 g) contains 7 grams, 159 calories ( 22 ).

Message Home

The importance of eating enough protein ^[23] can not be overstated.

This is the simple and delicious easy weight loss ^[24] and have a beautiful body. Period.

Credentials

1. ^{^} belly fat (authoritynutrition.com)
2. ^{^} much more than that (authoritynutrition.com)
3. ^{^} The whole eggs (authoritynutrition.com)
4. ^{^} antioxidants (authoritynutrition.com)
5. ^{^} almonds (authoritynutrition.com)
6. ^{^} Food (authoritynutrition.com)
7. ^{^} cheese (authoritynutrition.com)
8. ^{^} yogurt (authoritynutrition.com)
9. ^{^} milk (authoritynutrition.com)
10. ^{^} Broccoli (authoritynutrition.com)
11. ^{^} diet low in carbohydrates (authoritynutrition.com)
12. ^{^} quinoa (authoritynutrition.com)
13. ^{^} Health Benefits (authoritynutrition.com)
14. ^{^} whey protein supplement (authoritynutrition.com)
15. ^{^} legumes (authoritynutrition.com)
16. ^{^} fibers (authoritynutrition.com)
17. ^{^} soy (authoritynutrition.com)
18. ^{^} beans (authoritynutrition.com)
19. ^{^} Ezekiel bread (authoritynutrition.com)
20. ^{^} wheat (authoritynutrition.com)
21. ^{^} chia seeds (authoritynutrition.com)
22. ^{^} Peanuts (authoritynutrition.com)
23. ^{^} enough protein (authoritynutrition.com)
24. ^{^} lose weight (authoritynutrition.com)

Are all diseases begin in the gut really? The Shocking Truth

"All diseases begin in the gut." - Hippocrates

Hippocrates, the father of modern medicine, was a wise man.

Much of his wisdom, which is now older than 2000 years, has stood the test of time.

The above quote is one of them.

Obviously not all diseases begin in the gut. For example, it does not apply to genetic diseases.

However, it is evident that many chronic metabolic diseases, in fact, begins in the intestine.

This has a lot with the various intestinal bacteria to do in our digestive tract, and the integrity of the intestinal wall ( 1 ).

According to numerous studies, adverse endotoxin bacterial products sometimes called "leak" through and into the blood ( 2 ).

When this happens, our immune system recognizes foreign molecules and mounted an attack against them, leading to a chronic inflammatory reaction ( 3 ).

This inflammation through diet-induced insulin resistance (riding type 2 diabetes), cause leptin resistance ^[1] (the Obesity causes), fatty liver, and is closely associated with many diseases linked worst in the world ( 4 , 5 , 6 ).

Note that this is. An area of ​​research that is growing rapidly No clear answers have not yet been discovered, and it is likely that science will be very different in a few years.

This inflammation is, and why you should care

Just to make sure we're all on the same page, I want to briefly explain what is inflammation.

I will not go into detail because the inflammation is extremely complicated.

This is tens of hundreds of different types of cells and signaling molecules, all of the communications extremely complex.

In other words, inflammation ^[2] is the immune response against foreign invaders, toxins or cell damage.

The purpose of inflammation affecting the function of immune cells, blood vessels and signaling molecules to launch an attack against foreign invaders or toxins, and begin to repair damaged structures.

We are all familiar with acute (short-term) inflammation.

For example, if you are bitten by an insect, or make your toe in the door, you will ignite.

The area is red, hot and painful. It is an inflammation of the game.

The inflammation is generally considered a good thing. Without it might pathogens such as bacteria and viruses easy to take over our bodies and kill us.

However, there is another type of inflammation that can be dangerous, because they did not properly against the cells of the body (use 7 ).

It is a type of inflammation, which is active all the time, and can be present throughout the body. If frequent chronic inflammation, low-grade inflammation or systemic inflammation (called 8 ).

For example, blood vessels (such as coronary artery) may be swollen and structures in the brain ( 9 , 10 ).

It is now assumed that a chronic, systemic inflammation is one of the main factors for some of the most serious diseases in the world ( 11 ).

These include obesity, heart disease ^[3] , type 2 diabetes, metabolic syndrome, Alzheimer's disease ^[4] , depression ^[5] and many others ( 12 , 13 , 14 , 15 , 16 ).

However, it is not known exactly what causes inflammation in the first place.

Conclusion: Inflammation is the immune response to foreign invaders, toxins and cell damage. The chronic inflammation that affects the entire body will lead to many fatal diseases.

Endotoxin - What happens in the intestines must remain in the intestine

There are many billions of bacteria in the intestine, collectively referred to as " intestinal flora ^[6] "( 17 ).

Some of these bacteria are not friendly, others.

What we do know is that the number and composition of the intestinal bacteria can greatly affect our health, both physically and mentally ( 18 ).

However, some of the bacteria in the intestines are included compounds called lipopolysaccharides ^[7] (LPS), also known as endotoxins (known 19 ).

These large molecules found in the cell walls of the bacteria mentioned gram negative bacteria, ^[8] ( 20 ).

These substances can cause an immune response in animals. During acute bacterial infection may include fever, depression, muscle pain and septic shock, and in severe cases (causing 21 ).

However, it is not so well known that sometimes these substances "leak" of the gut and into the blood stream, continuously or immediately after meals ( 22 , 23 ).

When this happens, the endotoxin activated immune cells through a receptor called Toll-like receptor 4 or TLR-4 ^[9] ( 24 , 25 ).

The amounts are too low to cause symptoms of infection (fever, etc.), but the amounts large enough can cause a chronic inflammatory reaction, the devastation in time (years, decades) stimulate.

Increased intestinal permeability, often called " leaky gut ^[10] , "can be induced mechanism behind chronic inflammation through diet is the key.

On incubation of endotoxin levels in the blood increase to values ​​which are two to three times higher than normal, this condition is called "Metabolic endotoxemia" (known 26 ).

Endotoxins can be carried out either in the same time as high-fat diet, or can the tight junctions to prevent the alleged undesirable substances to the intestinal wall (will penetrate escape 27 , 28 ).

Conclusion: The bacteria in the intestines contain components called cell wall lipopolysaccharide (LPS) or endotoxin. These substances can leach into the body and trigger an inflammatory response.

A poor diet can cause endotoxemia can the starting point for chronic diseases to

Most studies injected endotoxemia endotoxin in the blood of laboratory animals and humans.

These studies have shown that this leads to the rapid onset of insulin resistance, a key feature of the metabolic syndrome and type 2 diabetes ( 29 ).

This also leads to an immediate increase inflammatory markers in the blood which has been enabled on an inflammatory response ( 30 ).

Interestingly, studies have also shown that an unhealthy diet can endotoxin levels in the blood cause rise.

Most of these studies have been conducted in experimental animals, but there are few studies on humans.

In a human study, comparing a "Western" diet to a "prudent" low-fat diet ( 31 ):

"The placement of eight healthy volunteers in a Western diet for a month leading to a 71% increase in the plasma concentration of endotoxin (endotoxemia), while a prudent diet style Die Sets 31%".

There are also many animal studies test, indicating a long-term diet "high-fat" can endotoxemia and the resulting inflammation, insulin resistance, obesity, metabolic diseases cause ( 26 , 32 , 33 ).

Many human studies have also shown that endotoxin levels rise after eating unhealthy food. This was observed with pure cream and two meals with a high fat and moderate fat ( 22 , 34 , 35 , 36 , 37 ).

The most "fat" diet / food also contain refined carbohydrates and processed ingredients, so these results are not generalized to a low carb diet based on real foods ^[11] . that contains many fibers

Some researchers believe that refined carbohydrates increase bacterial endotoxin both producers and increased intestinal permeability, playing a "double whammy" of exposure to endotoxin ( 38 ).

There is also a long-term study in monkeys show that a diet high in refined fructose ^[12] can (cause 39 ).

The gluten, on a signaling molecule called by its effect Zonulin ^[13] may also increase intestinal permeability ( 40 , 41 ).

Caused the end of the day, just part of the diet endotoxemia is currently unknown.

Seems to be multifactorial, involving both food components and various bacteria in the intestine, but also many other factors.

Conclusion: animal and human studies have shown that a diet, the amount of endotoxin increase in the blood, which may be the engine of metabolic disease.

Message Home

Unfortunately inflammation is incredibly complex, and how they should be only the beginning to be explored to food.

No single food has not been identified, and probably is the "wholeness" of diet and lifestyle that works for you.

I wish I could eat a list of foods or foods and ingredients to avoid, or supplements is increasing. But science is not there.

Your best bet is to live a healthy life with plenty of exercise and sleep well ^[14] .

Real food based diet with plenty of prebiotic fiber is important to the reduction of the Treaties ^[15] junk food.

A probiotic supplement ^[16] can also be useful, and some studies show that probiotics can help to endotoxemia and the resulting inflammation ( 42 ).

Probiotic foods such as yogurt with live active cultures ^[17] , kefir and sauerkraut, can also help.

At the end of the day, the inflammation caused by bacterial endotoxins the "missing link" between poor nutrition, obesity, and all chronic metabolic diseases that kill millions of us.

Credentials

1. ^{^} leptin resistance (authoritynutrition.com)
2. ^{^} inflammation (en.wikipedia.org)
3. ^{^} heart disease (www.docsopinion.com)
4. ^{^} Alzheimer (www.drperlmutter.com)
5. ^{^} depression (chriskresser.com)
6. ^{^} intestinal flora (en.wikipedia.org)
7. ^{^} lipopolysaccharide (en.wikipedia.org)
8. ^{^} gram-negative bacteria (en.wikipedia.org)
9. ^{^} TLR-4 (en.wikipedia.org)
10. ^{^} Leaky Gut (www.webmd.com)
11. ^{^} low carb diet based on real food (authoritynutrition.com)
12. ^{^} fructose (authoritynutrition.com)
13. ^{^} zonulin (en.wikipedia.org)
14. ^{^} good night's sleep (authoritynutrition.com)
15. ^{^} processing (authoritynutrition.com)
16. ^{^} probiotic supplement (authoritynutrition.com)
17. ^{^} yogurt with live active cultures (authoritynutrition.com)

10 proven benefits of spirulina (No. 1 is very impressive)

Spirulina is incredibly good for you.

It is with nutrients that have strong effects on your body and brain, loaded.

Here are 10 health benefits of spirulina on the basis of evidence.

1. Spirulina is extremely high in many nutrients

Spirulina is an organization that develops both fresh and salt water.

This is a type of bacteria called cyanobacteria ^[1] , which is often referred to as blue-green algae.

Like plants, cyanobacteria can energy in sunlight called by the process produce photosynthesis ^[2] .

Spirulina has been consumed by the Aztecs in their day, but was popular again when NASA proposed that could be grown in space and used by astronauts ( 1 ).

A daily dose of Spirulina is 1-3 grams, but doses of up to 10 g ^[3] have been used effectively per day.

This is what it looks like spirulina, both tablet and powder form:

Actually, it's pretty amazing to see how nutritious.

One tablespoon scoop (7 grams) contains dried spirulina powder ( 2 ):

• Protein: 4 g.
• Vitamin B1 (thiamine): 11% of the recommended daily dose.
• Vitamin B2 (riboflavin): 15% of the RDA.
• Vitamin B3 (Niacin): 4% of the RDA.
• Copper: 21% of the recommended daily dose.
• Iron: 11% of the recommended daily dose.
• It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost all other nutrients we need.

This comes with only 20 calories ^[4] and 1.7 g digestible carbohydrates ^[5] .

Gram for gram, this means that spirulina can literally be the single most nutritious foods on the planet.

One tablespoon of spirulina contains a small amount of fat (about 1 gram), including omega-6 and omega-3 in about 1.5: 1 ratio ^[6] .

The protein quality in Spirulina is considered excellent, comparable with eggs ^[7] . It contains all the essential amino acids that we need.

It is often found that spirulina contain vitamin B12, but this is wrong. Contains pseudo vitamin B12, which has not been shown to be effective in humans ( 3 , 4 ).

Conclusion: Spirulina is a blue-green algae that grows in both fresh and salt water. It can only nutrient-dense foods on the earth.

2. Spirulina is a powerful antioxidant and anti-inflammatory properties

Oxidative damage can damage our DNA and cells.

This damage can (lead contributes to chronic inflammation that lead to cancer and other diseases 5 ).

Spirulina is a fantastic source of antioxidants ^[8] , which may protect against oxidative damage.

The main component is used as phycocyanin ^[9] . This antioxidant substance is also Spirulina its unique blue-green color.

Phycocyanin can free radicals and inhibits the production of inflammatory signaling molecules and offers impressive antioxidant and anti-inflammatory effects ( 6 , 7 , 8 ).

Conclusion: Phocyanin is the main active ingredient in Spirulina. Has powerful antioxidant and anti-inflammatory properties.

3. Spirulina can LDL-cholesterol and triglycerides

Heart disease ^[10] is currently the leading cause of death worldwide.

It is known that many measurable factors known risk factors are associated with an increased risk of heart disease.

As it turned out Spirulina has been shown to have beneficial effects on some of them.

For example, you can lower total cholesterol, LDL-cholesterol and triglycerides and HDL ("good cholesterol") cholesterol.

In a study of 25 patients with type 2 diabetes significantly improved 2 grams of spirulina these markers ( 9 ).

Another study in people with high cholesterol levels found that 1 gram of spirulina per day reduces triglycerides and LDL 16.3% 10.1% ( 10 ).

Several other studies have shown beneficial effects, but at higher doses of 4.5 to 8 grams per day spirulina ( 11 , 12 ).

Conclusion: Studies have shown that spirulina can lower triglycerides and LDL-cholesterol, HDL and sometimes can increase ("good cholesterol").

4. Spirulina protects LDL cholesterol from oxidizing always

Fat structures in the body are susceptible to oxidative damage.

This is known lipid peroxidation ^[11] that is known to a key to many serious diseases (factor 13 , 14 ).

For example, one of the most important steps on the way to heart disease LDL lipoproteins ^[12] in the blood is oxidized ( 15 ).

Interestingly, Spirulina antioxidants particularly effective in reducing the lipid peroxidation. This was many times both in studies in animals and humans (shown 16 , 17 ).

In a study of 37 patients with type 2 diabetes, spirulina 8 grams per day reduces oxidative damage markers. It also increases antioxidant enzymes in the blood ( 18 ).

Conclusion: fat structures can be oxidized in the body, resulting in the progression of many diseases. The antioxidants in Spirulina can help this phenomenon.

5. Spirulina seems to have anti-cancer properties, especially against oral cancer

Some evidence suggests that spirulina may have anti-cancer properties.

For example, some studies suggest that animal testing can reduce the incidence of cancer and tumor size (reduced 19 , 20 ).

Spirulina is particularly in relation to the investigated oral cancer ^[13] , the cancer of the mouth.

One study looked at the effect of Spirulina in 87 villages in India called with precancerous lesions OSMF ^[14] in the mouth.

After use 1 gram a day for a year, 45% spirulina group had complete regression of the lesions in the mouth, compared to only 7% in the control group ( 21 ).

When she stopped, spirulina, almost half of respondents have developed these lesions again next year.

In another study of 40 patients with precancerous lesions OSMF, 1 gram of spirulina per day resulted in a greater improvement in symptoms of drug pentoxifylline ( 22 ).
^[15]

Conclusion: Spirulina may have anti-cancer properties, especially against a known type of precancerous OSMF (oral submucous fibrosis).

6. Studies show it can lower blood pressure

High blood pressure is a major factor in many fatal diseases.

These include heart attacks, strokes and chronic kidney disease.

Although 1 g of Spirulina is invalid, has a dose of 4.5 grams per day has been shown that the blood pressure in individuals with normal blood pressure (reduction 10 , 11 ).

This is considered due to an increased production of drivable nitric oxide ^[16] , a signal molecule, the blood vessels to relax and expand (helps 23 ).

Conclusion: In one study, a higher dose of Spirulina has been shown to lower blood pressure for many diseases result in a risk factor.

7. Spirulina improves the symptoms of allergic rhinitis

Allergic rhinitis is characterized by inflammation of the nasal passages.

It is of environmental allergens such as pollen, animal hair or causing dust wheat ^[17] .

Spirulina is a popular alternative for treating the symptoms of allergic rhinitis ^[18] , and there is evidence that can be effective ( 24 ).

In a study of 127 people with allergic rhinitis, 2 grams daily significantly reduced symptoms such as runny nose, sneezing, nasal congestion and itching ( 25 ).

Conclusion: Spirulina supplements have provided highly effective against allergic rhinitis, the various symptoms helps to reduce the test.

8. Spirulina can be effective against anemia

There are many different forms of anemia ^[19] .

The most common is is characterized by a reduction in red blood cells or hemoglobin in the blood.

Anemia is common in the elderly, resulting in a longer feeling of weakness and fatigue ( 26 ).

In a study of 40 older with a history of anemia, spirulina supplementation increased hemoglobin content of the erythrocytes. Immune function is enhanced ( 27 ).

However, this is only one study, and further studies are needed before recommendations can be made.

Moral: A study shows that spirulina may be effective for treatment of anemia in the elderly. More research is needed.

9. improve muscle strength and endurance

Oxidative damage caused by exercise-induced is an important contribution to muscle fatigue.

Some plant foods have antioxidant properties that can help athletes and physically active people to minimize such damage.

Spirulina seems to be beneficial, with some studies. An improvement in muscle strength and endurance

In two studies, it has been shown that spirulina to improve endurance, dramatically increases the time people took to be tired ( 28 , 29 ).

Another study with college athletes found that spirulina supplements increase muscle strength, but had no effect on the resistance ( 30 ).

Conclusion: Some studies have shown that spirulina supplements may improve endurance, and a study shows that it is to increase muscle strength.

10. Spirulina can help control blood sugar

Animal studies have shown that spirulina can get the blood sugar levels significantly lower.

In some cases, exceeded the popular diabetes medicines, including metformin ( 31 , 32 , 33 ).

There is also evidence that spirulina may be effective in humans.

In a study of 25 patients with type 2 diabetes, have 2 grams of spirulina to a drastic lowering of blood sugar levels (LED 9 ).

HbA1c, a marker of blood sugar levels in the long term, reduced from 9% to 8%, ie considerably. Studies assume that 1% of these markers can (to reduce the risk of diabetes-related deaths by 21% 34 ).

However, this study was small and lasted only two months, so take that with a grain of salt.

11. Anything else?

Spirulina can also provide other benefits, such as helping, "detoxifying" the body of heavy metals arsenic ( 35 ).

If you want to try it yourself, then there is a good selection of spirulina dietary supplement on Amazon ^[20] , with thousands of interesting comments.

At the end of the day spirulina is incredibly healthy.

It is one of the few "super foods", which really deserves the term is.

Credentials

1. ^{^} cyanobacteria (en.wikipedia.org)
2. ^{^} photosynthesis (en.wikipedia.org)
3. ^{^} up to 10 grams (examine.com)
4. ^{^} calories (authoritynutrition.com)
5. ^{^} carbohydrates (authoritynutrition.com)
6. ^{^} Report (authoritynutrition.com)
7. ^{^} eggs (authoritynutrition.com)
8. ^{^} antioxidants (authoritynutrition.com)
9. ^{^} phycocyanin (en.wikipedia.org)
10. ^{^} heart disease (www.webmd.com)
11. ^{^} lipid peroxidation (en.wikipedia.org)
12. ^{^} lipoprotein (authoritynutrition.com)
13. ^{^} oral cancer (en.wikipedia.org)
14. ^{^} OSMF (en.wikipedia.org)
15. ^{^} pentoxifylline (en.wikipedia.org)
16. ^{^} nitric oxide (en.wikipedia.org)
17. ^{^} wheat powder (authoritynutrition.com)
18. ^{^} allergic rhinitis (en.wikipedia.org)
19. ^{^} anemia (www.hematology.org)
20. ^{^} good selection of spirulina dietary supplement from Amazon (www.amazon.com)

Most of the "systems" successful six things that the world together

Many plans have stood the test of time.

It has been popular for a long time, but people still do it and still get results.

This includes, but is not limited to:

People tend. To (and discussed), what distinguishes these third-party systems

So far, this "debate" not productive.

Not for much less.

Perhaps, instead of arguing, we need to focus on all the things that these diets have in common,

The chances are good that there general laws that produce from the map results, and can, no matter what, there is the rest of your diet.

The truth is that all plans (or "species to eat") mentioned, and all submitted are compatible with the long-term health plans, some important similarities.

Here are six common things that all "plan" success.

1. They are low in added sugar

Added sugar ^[1] is the only thing worse ingredient in foodstuffs.

Although some people can easily tolerate moderate amounts of sugar most people ^[2] eat too much ( 1 ).

(Overloaded, when people eat too much sugar, liver, is forced to convert sugar into fat 2 , 3 ).

Some fat in the liver blood as VLDL-cholesterol, triglyceride sent increase, but a part of the liver at the moment ( 4 , 5 ).

Sugar is one of the main factors for the disease NAFLD ( 6 , 7 ).

It was also associated with many diseases, including some of the largest causes of death worldwide. This includes obesity, type 2 diabetes and heart disease ( 8 , 9 , 10 , 11 ).

Sugar is also "empty" calories because there is a lot of energy with literally nothing of essential nutrients.

Almost everyone agrees that sugar is bad . For this reason, the most successful diets are to reduce priority added sugar.
^[3]

Conclusion: It is generally accepted that a lot of added sugar is unhealthy and the most successful diets recommended limit.

2. Eliminate refined carbohydrates

Another ingredient that people agree, is not healthy is refined carbohydrates ^[4] .

Refined carbohydrates are usually removed advantageous grains that were all things.

The most common is refined wheat ^[5] flour consumed in large quantities in the Western countries.

Refined grains by pulverizing the whole grains and remove the bran and endosperm, fiber and nutritious parts are made of.

Therefore, refined grains contain a little strength ^[6] , chains of glucose molecules.

Refined Starch is a large amount of energy almost essential nutrients (empty calories).

Is without the fiber in whole grains found, can cause the blood sugar levels in the blood thickness quick tips, leading to cravings and overeating few hours later, when the blood sugar level falls apart ( 12 , 13 ).

Studies have shown the intake of refined carbohydrates with a variety of metabolic disorders such as obesity, type 2 diabetes and heart disease (linked 14 , 15 , 16 , 17 , 18 ).

Although some systems (such as paleo, low carb), things go a step further and eliminate grain together, to emphasize all successful systems at least limiting the refined grains and replace healthy counterparts throughout.

Conclusion: Every successful diets eliminate refined grains such as wheat flour, which is very unhealthy. However, some plans, the things one step further and completely eliminate grains.

3. Industrial vegetable oils are removed

Industrial vegetable oils ^[7] recently in the human diet.

Until about 100 years ago, just do not have the technology to process it.

These include soya oil, rapeseed oil ^[8] , corn oil, cotton seed oil and others.

There are many problems, ^[9] with these oils. A key is the high omega-6 polyunsaturated fatty acids, most people eat too ^[10] to ( 19 ).

It is shown that the linoleic acid ^[11] , are the most important omega-6 oils are vegetable fat in the cells of the body (turned 20 , 21 ).

It fits LDL lipoproteins ^[12] , which makes them more susceptible to oxidation. This is a key step in the process of heart disease ( 22 , 23 , 24 ).

You can also help dysfunction, a first step in the path to heart disease (endothelial 25 , 26 ).

You actually cause or protect against heart disease is controversial. Some observational studies show that the protection are, however, many controlled studies suggest that they are dangerous ^[13] ( 27 , 28 , 29 , 30 ).

In addition, there are numerous studies, the observation consumption of vegetable oil cancer ( 31 , 32 , 33 , 34 ).

Moreover, as do these oils very uncomfortable ^[14] , and removed almost all the valuable nutrients from the oils. Classified Therefore, refined grains and sugars and vegetable oils such "empty" calories.

Of all the diets and eating habits to be provided with long-term health compatible, none of them includes industrial vegetable oils.

Note that this does not apply coconut oil or olive oil . which are very different and very healthy
^{[15] [16]}

Conclusion: industrial vegetable oils are incredibly dangerous and contribute to many problems at the cellular level. To be no diet compatible with demonstrated long-term health contains vegetable oils.

4. Eliminate trans fats

Almost everyone agrees that artificial trans fats ^[17] are in poor health.

Trans fats are usually made ​​from vegetable oils "hydrogenation", which is solid at room temperature and increases the life (manufactured 35 ).

Many studies that trans fats to increased inflammation and strong associations between consumption of trans fats and heart disease (found 36 , 37 ).

Trans fats are toxic, natural and there is absolutely nothing positive about it.

Conclusion: Trans fats are very toxic, by hydrogenation of vegetable oils. Many studies show a link to inflammation and diseases such as heart disease.

5. They are rich in vegetables and fiber

To eliminate the different "regimes" all kinds of food.

To minimize plant-based diet (or eliminate) the power, while the low-carb diets and paleo eliminate grains.

But one thing that is plans include all vegetables.

It is generally accepted that vegetables are healthy and the evidence warrants. Many studies show that eating vegetables with a lower risk of disease (associated 38 , 39 , 40 ).

Vegetables are rich in antioxidants, all kinds of nutrients and loaded with fiber ^[18] , which contributes to the loss of weight and feeds the bacteria in the gut ^[19] ( 41 , 42 , 43 ).

Most plans are also fruits . Even low carb diets allow small amounts of berries and fruits (a diet low in carbohydrates is not no carbs).
^[20]

Conclusion: Every successful systems include all eat a lot of vegetables and fruits in most cases. These foods are rich in antioxidants and healthy prebiotic fibers.

6. Focus on food rather than calories

One interesting thing that all these diets have in common is that none of them focus on caloric restriction.

Instead, they focused on the entire room, ingredient, healthy ^[21] foods.

Although calories are important for weight control, simply by limiting calories regardless of the food you eat is rarely effective in the long run.

Instead of trying to lose weight ^[22] or to restrict calories ^[23] , make it your goal to nourish your body and healthier.

The most successful schemes involve a lifestyle change that whole foods and weight loss follow as a natural side effect contains.

Credentials

1. ^{^} sugar (authoritynutrition.com)
2. ^{^} Most people (authoritynutrition.com)
3. ^{^} sugar is bad (authoritynutrition.com)
4. ^{^} carbohydrates (authoritynutrition.com)
5. ^{^} wheat (authoritynutrition.com)
6. ^{^} strength (en.wikipedia.org)
7. ^{^} vegetable oils (authoritynutrition.com)
8. ^{^} rapeseed oil (authoritynutrition.com)
9. ^{^} many problems (authoritynutrition.com)
10. ^{^} to (authoritynutrition.com)
11. ^{^} linoleic acid (en.wikipedia.org)
12. ^{^} lipoprotein (authoritynutrition.com)
13. ^{^} harmful (authoritynutrition.com)
14. ^{^} very uncomfortable (www.youtube.com)
15. ^{^} coconut oil (authoritynutrition.com)
16. ^{^} olive oil (authoritynutrition.com)
17. ^{^} trans fats (authoritynutrition.com)
18. ^{^} fibers (authoritynutrition.com)
19. ^{^} in the intestine (authoritynutrition.com)
20. ^{^} fruits (authoritynutrition.com)
21. ^{^} healthy (authoritynutrition.com)
22. ^{^} lose weight (authoritynutrition.com)
23. ^{^} calories (authoritynutrition.com)