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Delicious Healthy Foods Low Calories and Rich in Nutrients

Healthy To function properly, the human body requires sufficient calories as fuel. In general, the average calorie requirement for healthy adult men is 2,500 calories per day, while women need 2,000 calories. If the total calories in the food we consume are much greater than the amount they should be, the body will store them as food reserves in the form of fat. Well, the fat reserves stored under the skin are what make a person fat if too much fat accumulates. Unfortunately, there is often a misunderstanding that makes us afraid to eat foods with fat content, even though fat is also very necessary. Therefore, we need to choose healthy foods with the right amount of calories and fat.

Potato

As an alternative to rice, potatoes can be the right source of carbohydrates for you to consume with low calories and fat content. However, you also have to pay attention to how to process it.

Instead of making french fries or potato chips, it’s a good idea to cook potatoes by baking or boiling them. A boiled potato contains only 46 to 70 calories, while a baked potato seasoned with a little olive oil and salt contains about 180 calories.

You can also make mashed potatoes without milk or butter with 53 calories. Besides being able to increase your intake of protein, fiber, potassium (potassium), vitamin C, and vitamin B6, potato consumption will also make you full.

Chicken breast

Want to eat high protein foods, but worried about the high calorie and fat content? Choose chicken breast for you to consume in the list of low-calorie (low-calorie) and low-fat (low-fat) foods that you plan.

Not only contains protein, but skinless chicken breast is also a good source of niacin (vitamin B3), selenium, vitamin B6, vitamin E, and vitamin B12. Uncooked skinless chicken breast contains only about 100 calories.

To keep the calories low, you can cook it as a stock-based soup with mixed vegetables like carrots and broccoli. You can also make skinless grilled or fried chicken breasts in an air fryer. Total calories are about 142 to 180 calories.

Oats

Oats or what has another name for oats is cereal or grain that is grown for the grain to be harvested as a source of carbohydrates. One serving of plain, plain instant oats contains about 150 calories. Not only as a filling source of calorie intake, half a cup or about 40 grams of oats also contains 5.5 grams of protein and 3.8 grams of fiber which is good for digestion. Another plus, oats also contain no cholesterol at all and make your body healthy.…

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Health Tips: Foods That Contain Natural Collagen to Consume

Health Who doesn’t want to be healthy and look young? We all want to work on it in some way. Lately, collagen drinks have become one of the hot topics discussed in the community, especially on social media. Some agree some don’t. Some opinions feel the benefits, some think that collagen supplement drinks do not have any impact. Collagen has many benefits for both the skin and your health. However, the right way of consumption must be prioritized.

In addition to not choosing the wrong collagen drink, which can be of low quality, you also need to pay attention to other factors such as allergies that may arise if you don’t match the content in the drink. You can find collagen through various types of food ingredients. If the consumption is sufficient, your body no longer needs these additional supplements. To reduce the risks that may arise from drinking collagen supplements, first try to consume 25 foods that contain high collagen and other nutrients that can support the following natural collagen production process.

Chicken or beef bone broth

Bone broth is one of the most popular collagen-containing foods. You can make this broth yourself by boiling beef or chicken bones for hours to produce high-quality bone broth. After the bone broth is ready, you can cook it as a base for soup, noodle soup, or shabu-shabu sauce. Some restaurants also now provide a choice of bone broth-based collagen soup to match the stew menu offered.

Fish meat and skin

Fish is rich in amino acids which are essential for the production of collagen in the body. So that you get the maximum benefits of collagen, don’t throw away the skin of the fish. Fish skin contains a high concentration of type 1 collagen. For that, consume fish with the skin, for example through servings of tuna and grilled salmon without removing the skin.

Beef

In addition to the broth from beef bones, beef is also rich in zinc. Zinc is an important part of supporting the natural production of collagen in the body. In addition, beef also contains amino acids that are important in the formation of collagen, such as glycine, proline, and hydroxyproline.

Eggs

Eggs are one of the foods that contain natural collagen for you to consume. When eating eggs, use the whites as well as the yolks. If the yolk contains a lot of collagen, the egg white contains a lot of amino acids that can help naturally produce collagen for your health.…

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Health Tips: Foods That Contain High Calcium

Health Calcium is an important mineral that the body needs for the growth and maintenance of bones and teeth. Calcium also plays a role in maintaining or slowing the loss of bone density or commonly called osteoporosis. In addition, calcium also has a role in the process of blood clotting, maintaining health, maintaining muscle and nerve function, and preventing colon cancer. Then, what is the need for calcium in the body, and what foods contain high calcium?

The average amount of calcium intake recommended for men and women in the adult age group is about 1000 mg per day. While the recommended amount of calcium intake for women over 50 years and men over 70 years is 1,200 mg per day. For children aged 9-18 years, the recommended amount is 1,300 mg of calcium per day. Therefore, consuming high-calcium foods is the best way to meet your daily needs and as prevention before symptoms of calcium deficiency arise. In addition to milk, there are also a variety of green vegetables, nuts, seeds, fruit, and seafood that can be a source of calcium intake for the body. Here are foods that contain high calcium for you to consume.

Milk

All types of milk, especially low-fat and nonfat milk, are excellent sources of calcium. You can consume cow’s milk and goat’s milk as well as various processed products that contain lots of calcium. Calcium contained in cow’s milk ranges from 276 to 352 mg depending on the type, namely regular milk, low-fat milk, or nonfat milk. While the calcium content in a cup of goat’s milk is about 327 mg. This amount is equivalent to 27 to 35 percent of the recommended daily calcium requirement. Not only a source of calcium, but milk is also rich in protein and vitamin D.

Cheese

Are you a cheese fan? Did you know that almost all cheese is a food that contains high calcium? However, when compared to mozzarella, cheddar, or other cheeses, parmesan cheese ranks at the top for calcium content. In every 28 grams of parmesan cheese, there is about 330 mg of calcium which is equivalent to 25 to 30 percent of the daily calcium intake requirement. Besides being able to maintain healthy bones and teeth, cheese which is a fermented food is also good for digestion because it can help increase your health.

Yogurt

Yogurt contains high calcium which is needed for healthy bones and teeth. This fermented milk drink contains a combination of calcium and vitamin D which is beneficial for strengthening bones. Meanwhile, vitamin D can help the body absorb calcium better. Opt for low-fat yogurt as a healthier option. A cup of yogurt, about 245 grams contains 488 mg of calcium which is equivalent to 38 percent of the daily calcium requirement. Not only calcium, but yogurt also contains live probiotic bacteria that are good for maintaining the body’s metabolism. Yogurt also serves to lower the risk of type 2 diabetes and heart disease.…