Probiotics and Prebiotics: What’s the difference?

Probiotics contain live microorganisms, whereas prebiotics is a special type of dietary fibre. Probiotics, while generally safe, may not be suitable for everyone. Prebiotics, on the other hand, stimulate the growth of a class of bacteria in the colon.

Probiotics and prebiotics have become popular thanks to numerous TV ads and their incredible properties have been heavily praised to attract customers, but the scientific evidence for their incredible power is still limited.

Probiotics or prebiotics are not the same. The main difference between the two comes from the fact that some contain live microorganisms and the others are a special type of dietary fibre. The World Health Organization (WHO) defines probiotics as live microorganisms that, when administered in adequate amounts, produce a beneficial effect on the health of the host.

Prebiotics, on the other hand, are not living organisms but a type of indigestible fibre that has beneficial effects on health by stimulating the growth of a specific class of bacteria in the colon.

Why should they be taken?

What are the main benefits of probiotics? As the ingested microorganisms can remain active in the intestine, they can support our body’s digestive processes.

They improve some digestive disorders, for example, they can reduce the symptoms of diarrhoea and even prevent it when it is caused by an infection or antibiotics. It has also been shown to treat infections caused by Helicobacter pylori and the symptoms of irritable bowel syndrome or Crohn’s disease.

Colon-rectal cancer prevention: there are studies on potentially beneficial effects of certain strains against the arrest of the proliferation of some tumour cells. The evidence is still limited, but results seem very promising.

Improves the body’s immune response: microorganisms can contribute to the synthesis of certain antibodies and the activation of cells participating in the defence mechanism (macrophages and leukocytes). This would be positive for elderly people since with age the body’s immunity to certain pathogens decreases.

Weight loss: they improve the biodiversity of the intestinal flora and could rebalance certain metabolic processes that can be altered in obese people because they have a less varied intestinal microbiota.

There are also mechanisms, which make them beneficial for weight loss since they can reduce the absorption of certain types of fat as well as increase the synthesis of the GLP-1 hormone associated with the feeling of satiety.

Examples of products containing

  1. Yoghurt
  2. Enjoying great popularity in the world of probiotic foods, yoghurt is one of the most widely consumed probiotics. Nevertheless, pay attention, as not all yoghurts are healthy! They must contain live probiotics, be natural and be unpasteurized (since bacteria and microorganisms do not survive the process of pasteurization).

  3. Kombucha
  4. Although the drink may be still unknown to many, it has an impressive thousand-year-old tradition. Kombucha is a probiotic drink made from tea fermented by a colony of microorganisms called scoby. Legend has it that samurai warriors drank this special tea before their battles to gain energy. That is why they call it the elixir of life!

    Komvida is a natural unpasteurized, premium-quality kombucha, without gas, or added sugar. It is bottled in glass. As it is gluten-free and vegan, it is suitable for many groups of people. Since it is also very versatile, we can find it in many flavours!

  5. Olives and pickles
  6. When we eat olives, gherkins and other pickles we are ingesting live yeasts and bacteria that are born in the fermentation process of these vegetables.

  7. Raw cheese
  8. Cheese lovers are in luck. Cheese made from raw milk (it is important that it has not been pasteurized) is a source of live probiotics.

    Try probiotics to enjoy their health benefits! Their properties have been known for centuries, and they are one of the ways to boost your immunity, lose weight, and improve your digestion without the help of medications.

What you need to know about sleep

We need to sleep to think, react quickly, and organise our memory. The brain processes that help us learn and remember are especially active while we sleep.

Skimping on sleep comes with a price. Having as little as one hour of sleep can make it difficult to focus the next day and it can slow down your response time. Studies also indicate that the lack of sleep encourages poor decision-making and increases the likelihood of taking unnecessary risks. As a result, it can lead to poor performance at work or school and an increased risk of road accidents.

Sleep also influences your mood. If we do not get enough sleep we will be more irritable, which may affect our behaviour and relationships. People who are chronically sleep-deprived are more likely to have depression.

Sleep is generally important for good health. Studies show that not getting enough sleep or not sleeping well increases the risk of hypertension, heart disease, as well as other diseases.

Additionally, when we sleep our bodies produce certain hormones. For example, healthy sleep quality triggers an increased release of growth hormone. Other types of hormones are released during sleep to help fight infection. That is why sleeping well may prevent illness and keep you healthy.

Some of the hormones released when you sleep affect the body’s use of energy. As a result, people who sleep less are more likely to be obese, develop diabetes or indulge in high-calorie and high-carbohydrate foods.

How much sleep do we need?

  • Newborns (0-3 months): they should sleep between 14-17 hours a day, although 11 – 13 hours are also considered as an acceptable amount of sleep. Nevertheless, newborns should not sleep for more than 18 hours.
  • Babies (4-11 months): their sleep time is between 12 and 15 hours. It should be neither less than 11-13 hours nor more than 16-18.
  • Young children (1-2 years): should not sleep less than 9 hours and more than 15 or 16, so in this case, the recommended amount of daily sleep time is 11-14 hours.
  • Preschoolers (3-5 years): the ideal time sleeping time is 10-13 hours, but it should not be less than 7 or more than 12.
  • School-age children (6-13 years): in this case, the necessary sleep time is reduced to 9-11 hours.
  • Adolescents (14-17 years): it is best to sleep from 8.5 to 10 hours a day.
  • Younger adults (18-25 years old): Your optimal sleep time is 7-9 hours a day.
  • Adults (26-64 years): 7-9 hours per day should be enough.
  • Older people (over 65 years): 7-8 hours per day should be enough. Unfortunately, the quality of their sleep can be often poor.

How to sleep better?

You can take steps to improve your sleep habits. First of all, make sure you have enough time to sleep. Simply by getting enough sleep each night, you can feel better and more productive during the day.

How can you improve your sleeping habits?

  1. Go to bed and wake up at the same time every day
  2. Avoid caffeine, especially in the afternoon and evening
  3. Avoid nicotine
  4. Avoid alcoholic beverages before bed
  5. Avoid heavy foods and drinks at night
  6. Don’t take naps after 3 in the afternoon
  7. Relaxing before bed, for example, taking a bath, reading, or listening to soft music
  8. Keeping your bedroom cool
  9. Get rid of distractions such as noise, bright lights, and the television or computer in the bedroom. Also, don’t be tempted to use your phone or tablet right before bed.
  10. Get enough sun during the day
  11. Don’t lie in bed awake. If you can’t sleep for 20 minutes, get up and do something relaxing

If you’ve got sleep problems, you should consult a doctor to check your body’s overall condition.

What helps you sleep?

Here are the 9 infusions that will help you sleep better at night, relax you and fill you with enough energy to face the upcoming day.

  1. Valerian
  2. Chamomile
  3. Banana tea
  4. Lavender
  5. Turmeric
  6. Ashwagandha tea
  7. Passionflower
  8. Tila

We cannot finish this review of the 9 best infusions that will help you sleep better without referring to linden, the quintessential drink to calm the nerves and fall asleep like a baby! Your sleep is your sacred time, so relax a little with a cup in your hand, and let tension leave your body as you go to sleep.

Also check out our range of Natural Sleep Aids & Relaxation Supplements, which will help you relax and enjoy a healthy sleep to the fullest.

How to suppress hunger – 10 tips

When we do not have a balanced eating plan, which is very common in the famous “express diets”, which limit diet to certain foods for a certain amount of time, our body stops receiving calories, which are necessary to function well.

Feeling hungry prevents you from losing weight, but the feeling of hunger itself is not always real, as we might feel hungry having already eaten. Dr Beltrán shares the best tricks to stop overeating and control your food cravings.
When we are dieting or trying to follow a weight maintenance plan, it is normal that the biggest challenge we face is controlling hunger between meals. Food cravings between meals could destroy our plans, so we must keep them under control.

The feeling of hunger that we experience between meals has two main causes: firstly, it is possible that the diet we are following cannot satiate our needs.

If you want to control your weight without great sacrifices, here are some tips that will help you control your hunger and follow your dietary plan.

Large cutlery and small plates

When does your brain decide that you are full? You’ll be surprised. According to a study by the University of Utah (USA), there is a lag between the time when your brain receives the signal “I have eaten enough” and when your stomach is full. How to fix it? Help your brain focus on external elements, such as your plate. If you eat your cookies on a big plate, you are more likely to eat fewer of them.

One hour of natural light

Several studies have shown that just one more hour of natural light reduces the need for caloric foods as light increases serotonin production. Stay outside a little longer to lower your appetite!

Eating hot fills

Try to eat warm or slightly warm. Hot foods send more satiety signals to the brain than cold foods, so try starting your meals with a cup of homemade fat-free broth, which will satiate your initial appetite and prevent you from overeating later. Pro-tip: drink your protein shake without putting it in the fridge to maximise its benefits!

Artificial flavours are a trap

Empty calories and artificial flavours, such as the famous monosodium glutamate are your worst enemies. Monosodium glutamate is added to food (sauces, chips, etc.) to increase its flavour, but if eaten excessively, it can cause voracious hunger. That is why french fries are best eaten homemade.

The amazing trick with the glass of water

As we confuse hunger with thirst, it is worth drinking water, whenever you want to have a snack. This way you will be more hydrated and perhaps you will discover that, after all, it was not hunger, but thirst.

Enjoy the rich flavours of your food

Did you know that according to several studies, dishes, which smell deliciously, help you eat less? Their smell contributes to reducing your appetite. Spice up your food more and when you eat it, stop for a moment to enjoy its aroma. Enjoy your candy bar’s flavour while you eat it!

Trick your brain by brushing your teeth

It’s been 30 minutes since you’ve eaten and the image of that chocolate that you have kept for later begins to haunt you… does it sound familiar? It’s your traitorous brain. Fool him by brushing your teeth. The mint flavour will take away your sweet tooth.

Do not take sweeteners

Excessive use of sweeteners can increase your appetite, according to various studies. The problem is that they are in countless products, and we lose track of the amounts of sweeteners that we eat per day. Start by taking your coffee without sweeteners, and then try to choose protein bars with very few or no sweeteners.

When you get home

Although we may be very tired, when we return home, it is better to workout a little to regain energy. A little protein shake will go a long way and your body will be grateful once you exercise.

Befriend chocolate not to overeat after meals

Finish main meals with chocolate. This will increase the production of serotonin and save you from overeating. You can try a protein bar or a shake with a little bit of chocolate or other healthy snacks.

Follow these tips and you’ll see a difference!

Foods containing Essential Amino Acids

11 Foods containing Essential Amino Acids

Although humans are made of around 250,000 different proteins, they are made up of only 20 amino acids. Our body only can make 11 of them, the rest must be obtained from food. The other nine are called essential amino acids. They cannot be synthesized in our body, so we have to get them from food.

They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

However, the important thing is to incorporate these nine amino acids simultaneously. This is where the difficulty lies since most foods do not have all the essential amino acids in sufficient quantities.

Consuming essential amino acids is crucial for good health. The best way to ensure that you get adequate amounts of essential amino acids is to eat various food containing protein on a daily basis. Given the modern diet and easy access to a wide variety of foods, it’s rare for people to have protein deficiency. People should always talk to a doctor before using supplements.

  1. Food of animal origin: Some foods such as lean meats, eggs, milk and their derivatives contain the nine essential amino acids and also the 11 non-essential ones that our body requires to function properly.
  2. Foods rich in isoleucine, valine, leucine, phenylalanine, threonine, methionine, histidine, and lysine are meats and fish, such as pork, chicken, beef, salmon, grouper, tuna, and sardine.
  3. Foods rich in tryptophan include poultry such as chicken, turkey, and rabbit, and fish such as salmon, sardines, scallops, grouper, cod, and tuna.
  4. Milk and its derivatives, especially cheese, also contain practically all amino acids.
  5. The egg, especially the egg white, contains amino acids such as isoleucine and valine.
  6. Cottage cheese and wheat germ contain high quantities of threonine.
  7. Methionine is in eggs, grains, nuts, and seeds.
  8. Valine is in soy, cheese, peanuts, mushrooms, whole grains, and vegetables.
  9. Isoleucine is abundant in meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds.
  10. Phenylalanine is in dairy, meat, poultry, soy, fish, beans, and nuts.
  11. Tryptophan is present in most high-protein foods, including wheat germ, cottage cheese and chicken.
  12. These are just a few examples of foods that are rich in essential amino acids. All foods that contain protein, whether plant-based or animal-based, will contain at least some of the essential amino acids. Does this mean that we should eat only animal protein?
    Absolutely not!

    The intake of protein of animal origin (despite having all the essential amino acids) is connected with the high intake of fat; something that does not happen with plant proteins.

    Vegetarian food

    Some foods of plant origin do not contain the nine essential amino acids, but we can simply combine different plant-based products without a need to implement products of animal origin. “If you have been told that you only get complete proteins in foods of animal origin, this is a myth that we must leave behind because not all proteins of plant origin are incomplete.”

    Chickpea, soy, some beans, buckwheat, quinoa, amaranth, hemp seeds and pistachios contain all the essential amino acids. Lentils, for example, have a limited amount of the essential amino acid methionine and cereals, like brown rice, for example, contain little lysine and threonine. Therefore, if we make a combined plate of lentils (rich in lysine, low in methionine) with brown rice (rich in methionine and low in lysine) we will get a plate with complete protein.

    Doctors previously believed that people had to eat foods that provided all nine essential amino acids in one meal. As a result, unless an individual was eating meat, eggs, dairy, tofu, or another food with all the essential amino acids, it was necessary to combine two or more plant-based foods containing all nine amino acids, such as rice and beans. People who follow vegetarian or vegan diets can get their essential amino acids from the various plant-based foods throughout the day and do not necessarily have to eat them all together in one meal. A balanced diet is a key to success, whether it is plant-based or not.

GLuten Free

What foods to avoid in the gluten-free diet

The gluten-free diet is a diet that eliminates gluten, a protein found in wheat, oats, barley and rye and in other products such as medicines, vitamins or supplements. Generally, people use this diet primarily for medical reasons, such as celiac disease, non-celiac gluten sensitivity, and wheat allergy. A gluten-free diet can also be used for weight loss.

Food to avoid

If you’re in a gluten-free diet you should avoid the following dishes:

[row] [col span=”4″ span__sm=”12″ align=”left”]
  • White flour
  • Candeal Wheat
  • Graham flour
  • Triticum
  • Kamut wheat
  • Spelt
  • Wheat Germ
  • Wheat bran
  • [/col] [col span=”4″ span__sm=”12″ align=”left”]
  • Pasta
  • Couscous
  • Bread
  • Flour Tortillas
  • Cookies
  • Muffins
  • Bread rolls (biscuits)
  • Cupcakes
  • [/col] [col span=”4″ span__sm=”12″ align=”left”]
  • Cereals
  • Wholemeal cookies
  • Beers
  • Oatmeal (see the Oatmeal section below)
  • Meat juice sauce
  • Dressings
  • Sauces
  • [/col] [/row]

    What is gluten-free alcohol?

    When you go out to eat at a restaurant or a bar with friends, you should know what type of alcoholic drinks you can safely have if you follow a gluten-free diet. To save you from long minutes of reading leaflets, here is a list of gluten-free alcoholic drinks with the explanation of their composition and why they are suitable for you.
    Here are some beverages you may drink:

    • Wine: It is a drink obtained from the fermentation of the grape. It is made in barrels where it is left until it is suitable for consumption. You can get it in numerous variations: white, pink or red. It is one of the most consumed gluten-free drinks in the world, especially because of its versatility and its great potential to accompany gourmet meals.
    • Whiskey: The vast majority of white drinks, made in a distillation process, is suitable for celiacs to consume. It is worth clarifying that although it is made from wheat or barley, the gluten protein is lost in the distillation process. As a result, it is a drink suitable for celiacs.
    • Tequila: It is another distillate made from agave. This beverage does not contain gluten protein, making it a celiac-friendly alcoholic drink. Important note: tequila is strong alcohol so it is recommended to consume it with caution.
    • Champagne: It is a sophisticated gluten-free alcoholic beverage, famous for its bubbles. It is generally used in moments, which call for a good toast. It is also made from grapes, but in a different maceration process than wine.
    • Ron: One of the most consumed gluten-free alcoholic beverages in the world. It is also a distillate, based on sugar cane. It is usually the component of very rich cocktails, such as the Cuban mojito.
    • Malts or beers without gluten: Traditional beer, which you can buy in any supermarket, is not suitable because it is made with barley. There are, however, completely gluten-free versions of numerous beers. The label
      should make it clear that this is malt or gluten-free beer. Be careful and check the labels carefully to avoid problems.

    What kind of meat is gluten-free?

    All kinds of fresh meats and viscera, jerky, serrano ham and cooked ham, fresh and frozen fish without batter, fresh seafood, and fish and seafood preserved in brine or oil.

    Gluten-free food shopping list

    • Fresh fruits and vegetables.
    • Meat: fresh beef or pork, fresh poultry, fresh fish or shellfish, and eggs.
    • Dairy: unflavored milk, cream, cured cheese, some yoghurts, butter, margarine, cream cheese, cottage cheese and sour cream.
    • Frozen foods: plain fruits and vegetables, some ice creams and sorbets, frozen gluten-free waffles, etc.
    • Some snacks: potato chips, tortillas, popcorn, rice crackers, rice cakes, nuts, seeds, jelly, and pudding.
    • Packaged and canned: natural fruits and vegetables, canned tuna or chicken, beans and lentils.
    • Cereals and grains: cream of rice, semolina, rice flakes, brown rice or white rice and some corn pancakes.
    • Some condiments: jellies, jams, honey, peanut butter, corn or potato starch, some corn and maple honey, molasses, brown, white or icing sugar, spices and herbs, salt, pepper, sauces, pickles, olives, tomato sauce, mustard, distilled vinegar and most of the salad dressings.

    Check our gluten-free products

    10 common diet myths

    Busting 10 common diet myths

    1. Eating fruit after 6 in the afternoon encourages fat growth
    2. The fruit provides us with the same amount of calories and carbohydrates in the morning and at night.

      During the day we are indeed more active, and we are more likely to immediately use the energy it provides. However, even when we sleep or our activity decreases, our body continues to function and our brain needs sugar.

      The key is to eat the right amounts, especially to have a healthy balanced diet, since eating 2-3 recommended servings of fruit won’t help us if we consume more calories than necessary.

    3. Banana, mango and grapes make us fat
    4. Some fruits indeed have a higher concentration of carbohydrates or a higher glycemic index, which are used in certain diets designed for weight gain. Nevertheless, no food is fattening if it is not consumed in excess, but simply as a part of a balanced diet.

      If your body needs 2,000 calories a day and you consume 2,500 calories from mangoes alone, of course, you will gain weight because excess calories accumulate as fat.

      However, if you have a balanced diet and eat 2-3 servings of fruit, be it bananas, mangoes, or grapes, but burn the same or higher amount of calories than you eat, you will not gain weight.

    5. Gluten-free food is less fattening
    6. Gluten is a protein found mainly in wheat, which is widely used in the food industry, especially in the production of foods such as bread, pasta, cakes, cakes, as it gives them texture.

      Celiac or gluten intolerant people have been forced to eliminate this protein from their diet and stop eating bread, pasta, cakes, pastries, and everything that is made from wheat and its derivatives. In consequence, they often lose weight. Celiac disease is characterized by atrophy of the intestinal villi where nutrients are absorbed and people suffering from this pathology tend to lose a lot of weight. Consequently, it is not gluten itself that “fattens”, but the elimination of certain food from a diet or the lack of proper assimilation of nutrients, which leads to weight loss.

      However, many people think that these foods are healthier, which is not necessarily the case. Quite often, it is necessary to add more fats or sugars to give them the desired flavor and texture.

    7. The vegetarian diet is ideal for losing weight
    8. A vegetarian diet is made up of foods of plant origin, such as cereals, legumes, fruits, vegetables, etc. As with any type of diet, it is not the food that you consume that makes you gain weight, but excess calories.

    9. Lemon burns fat
    10. Lemon cannot dilute the fat stored in the body. It doesn’t work the same way as a detergent! The only way to eliminate the fat accumulated in your body’s reserve is by using it as energy.

    11. Sugar-free drinks make you fat just like sugary ones
    12. Although carbonated drinks are not healthy, it is true that sugar-free drinks are sweetened with synthetic sweeteners and do not provide calories. It does not mean that they are healthier – they simply do not contain sugar.

    13. Coffee produces cellulite
    14. Cellulite or orange peel is connected with genetics, in addition to a poor diet (excess of saturated fats, trans and simple sugars, what we discussed talking about an anti-cellulite diet) and a lack of physical activity.

    15. Natural and healthy foods can be eaten in any quantity
    16. Just because a food is natural and healthy does not mean that it does not encourage weight gain. All foods provide calories and if consumed in enormous amounts, the excess accumulates as fat. It is not the same to consume 2/3 pieces of fruit as 8/9 pieces, nor is it the same to consume a cup of brown rice and a full pot.

      It is one of the myths concerning superfoods: in reality, no matter how beneficial they may be, they must be consumed in moderate portions and be a part of a balanced diet.

    17. Whole foods make you less fat
    18. Whole-grain food has the same or even higher amount of calories than regular food. It is recommended because it is healthier, provides more fibre and micronutrients, but does not necessarily have fewer calories.

    19. Vitamins make you fat
    20. Vitamins are micronutrients that are in the food, which are required to carry out all the chemical reactions taking place in the body. When we need an extra dose of vitamins we turn to supplements. Vitamins do not provide calories, although they are necessary for energy metabolism. That is how our body uses fats, proteins and carbohydrates to generate energy. That’s just one of many myths concerning vitamins.

    Sources:

    Difference between EAA and BCAA

    What is the difference between EAA and BCAA?

    Both EAAs and BCAAs have identical benefits for athletes; delay the onset of fatigue, promote recovery, and help to build muscle mass.

    The difference between these two supplements is that BCAAs contain the 3 most important amino acids in larger amounts, and EAAs contain all the essential amino acids, albeit in smaller amounts.

    And now you will ask yourself.

    What is the best supplement for me? And the answer is it depends, and there are as many cases as people. But don’t worry, here you’ll find all the answers to your questions.

    Our tips to help you choose are:

    • If you practice an endurance sport, or you are not looking for great muscle development, we recommend BCAA supplementation. It is highly recommended to combine these BCAAs with glutamine.
    • If you are looking for great muscle development, we recommend EAAs, as they encourage the formation of lean mass. Another equally good option is to combine BCAAs with other supplements, such as protein, creatine, or the mix of both, to achieve a greater volumizing effect. If you follow a very intense training routine, you can combine BCAAs with EAA, or choose a product that mixes both of them.
    • When to take the EAA?

      The International Society of Sports Nutrition recommends that people who are trying to build muscle consume between 1.4-2.0 grams of protein per kg of body weight daily. Because we’ve learned that EAAs (plus non-essential AAs) are all required for muscle building, people with an insufficient daily intake of protein would likely see the greatest benefit from an EAA supplement. If your diet is already very high in protein and meets the daily amount of protein recommended by ISSN, BCAAs might be enough for you, but EAAs are still a more comprehensive supplement to make up any shortcomings of your diet.

      Vegans and vegetarians may also see greater benefits from EAAs because the number of plant-based proteins, which contain all essential amino acids, is significantly lower than for animal proteins.

      When to take BCAA?

      Cardio

      Many people incorporate cardio into their regimes multiple times a week, both in the mornings and evenings. During cardio, BCAAs can come handy – especially in case of HIIT cardio routines or steady-state cardio.

      Performing intense levels of cardio can often burn not only fat but muscle too. Combining a low-calorie diet with intense cardio workouts will accelerate muscle breakdown, which is something we want to avoid. If you take BCAAs supplement the moment you start your cardio, you’ll be able to prevent muscle breakdown. Add 5g to your shaker and sip on it throughout your cardio regime.

      Pre & Post Workout

      There are two important times to supplement with BCAA’s: Pre- and post-workout. Many pre-workout formulas contain BCAAs. Make sure to take BCAAs with your pre-workout meal before hitting the gym.

      Following the gym regime, make sure you consume an additional 5-10 g of BCAAs either on their own or in a post-workout shake. Many people benefit from supplementing with BCAAs after they wake up and just before going to bed, as it promotes muscle recovery and growth.

      Sources

    Healthiest nut butter

    Which nut butter is the healthiest?

    Almond butter is one of the healthiest types of nut butter

    Almond butter takes the cake for being the healthiest of all types of nut butter. It has 7 grams of protein per serving, 12 grams of monounsaturated fats, plenty of good fats, and numerous vitamins and minerals like vitamin E, magnesium, and calcium.

    Make sure to look for almond butter with no added sugar — flavoured almond butter might be very popular, but beware of its sugar-powered nature. It is typically extremely high in calories!

    Almond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fibre. It’s worth mentioning that both kinds of nut butter are roughly equal in calories and sugar. Healthy fats that can be found both in almond butter and peanut butter are high in monounsaturated fat, which is the type of fat linked to a reduced risk of heart diseases and better blood sugar control.

    Peanut butter contains the highest amount of protein

    Blessed with amazing texture and delicious taste, peanuts make both an economical and healthy choice. What are you waiting for?

    Peanut butter has 8 grams of protein per serving and it’s also low-carb and rich in antioxidants. It also makes you feel full when it’s paired with fruits or vegetables. If you like to be healthy, peanut butter will be your delicious ally.

    A 100g portion of peanut butter contains (4): Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fibre. Protein: 25 grams of protein (15% of calories), which is quite a lot compared to other plant foods. Fat: 50 grams of fat, totalling about 72% of calories.

    Cashew butter texture works well in vegan recipes.

    As one of the creamiest kinds of nut butter, cashew butter makes an excellent dairy replacement in vegan desserts and recipes. However, they are rank the highest in terms of carbohydrates. Similarly to walnut butter, cashew butter is low in both protein and healthy fats. What’s more, it’s more expensive, less accessible, and nutritionally not as rich as other types of but butter. When compared with walnut better, cashew butter instantly loses the battle.

    Compared to peanut butter, cashew butter contains less protein. However, it is richer in iron, copper and phosphorus. Researchers say that eating more nuts, such as cashews, can lower your risk for cardiovascular disease. Everything has its advantages.

    Brazil nut butter is an excellent source of selenium and boosts your immune system

    Just one Brazil nut can provide 140% of your daily required dose of selenium and it contains several B vitamins and minerals like zinc, magnesium, and iron. Beware of excessive consumption: it may be dangerous to your health!

    Brazil nut butter, however, is relatively low in protein at 4 grams per serving, twice less than peanut butter. It provides 3.3 grams of carbohydrates per serving, and their majority of this comes from fibre (2.1 grams) with less than 1 gram of natural sugar.

    Most of the calories in Brazil nuts come from fat — about 19 grams per serving. The majority of fatty acids in Brazil nuts are healthy for your heart. Out of the 19 grams, there are about 7 grams of monounsaturated fats, 7 grams of polyunsaturated fats, and 4,6 grams of saturated fats.

    Brazil nuts are an excellent source of selenium, providing almost 1,000% of the daily required dose in just 6–8 nuts. Brazil nuts are also a great source of calcium, magnesium, phosphorus, potassium, zinc, and vitamin E.

    Pistachio butter can give you with an electrolyte boost.

    Although pistachios are lower in calories than many other nuts, it isn’t the case with pistachio butter. Since it’s an excellent source of potassium, pistachio butter is a great option for anyone who needs an electrolyte boost.

    Its nutritional value:

    Serving Size: About 2 tbsp (32g). Amount Per Serving: Calories 190, Total Fat 14g (18% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Sodium 5mg (0% DV), Total Carb. 9g (3% DV), Fiber 3g (11% DV), Sugars 2g, Protein 7g, Calcium (2% DV), Iron (8% DV), Potassium (6% DV).

    How to improve your immune system?

    Our immune system is an incredible armour against the world’s threats, viruses’ schemes, and bacteria’s invasions, but when it’s weakened, it can’t be a miracle worker. How can we improve the immune system and protect ourselves against diseases?

    Natural ways to boost immune health

    There are several ways to increase our immunity, from the food we eat, the supplements we take, and the number of hours that we sleep. Natural ways to boost immune health are a tale as old as time: sleep, exercise, and good hydration.

    Sleep

    There are essential to keep ourselves healthy but frequently severely overlooked in our everyday routines. How often do we sacrifice our sleep, thinking it’s not essential? In 2018, research showed that 50% of adults don’t sleep enough, using weekends to make up for lost sleeping hours. Long-term effects of sleep deprivation are quite severe: weak immune system, impaired memory, diabetes, and increased likelihood of depression and anxiety. Getting enough sleep is one of the first steps to increasing your immunity: during sleep, your body regenerates, repairing damages it suffered during the day.

    Hydration & Exercises

    Hydration is also immensely important for great immune health: our bodies need water to function properly. Dehydration leads to muscle fatigue and headaches, and in severe cases, loss of consciousnesses, fever, delirium, and even death. On the other hand, when you are well-hydrated, the list of benefits is long: from clearer skin to higher productivity and better mood. Just like sleep and hydration, moderate exercise strengthens the body’s immune system, lowers blood pressure, improves complexion, and decreases stress. Given that stress is the 21st-century global disease, it’s not surprising that it significantly impacts our health, reducing our natural immunity, and leading to increased risk of heart diseases and mental problems. With enough sleep, exercise, and hydration, you can significantly reduce stress levels and boost your body’s performance, ultimately bring yourself closer to great health.

    Since we’re not only what we do, but also what we eat, food is the best ally in our battle for a strong immune system.

    What foods support the immune system?

    Natural and unprocessed products are everything our bodies need to function properly. They are rich in vitamins and minerals, supporting bodily functions, and boosting the immune system. A balanced diet is the best way to stay healthy. The list of superfoods, which support our immune system, and encourage great health is long, but here are 10 most-recommended:

    1. Blueberries
    2. Red bell peppers
    3. Broccoli
    4. Citrus fruits
    5. Turmeric
    6. Garlic
    7. Ginger
    8. Green Tea
    9. Spinach
    10. Dark chocolate

    Why are vegetables and fruit the best foods for immune system support? They are rich in vitamins and minerals, which are essential compounds for the body’s growth and proper functioning, as they stimulate most of the processes inside our bodies and boost our immune system.

    Which vitamins support the immune system?

    5 powerful vitamins that can improve your immunity:

    Vitamin C

    Important for boosting immunity, it’s one of the most important vitamins for our body. It’s important for collagen production and greatly elevates the mood. Its deficiency causes scurvy, a disease responsible for great fatigue and poor wound healing that used to plague humans for years.

    Vitamin D

    Enhancing the immune system, and helping to manage blood sugar levels, vitamin D is extremely important for our health. Luckily, 10 minutes of direct sunshine exposure is enough for our daily intake of vitamin D.

    Vitamin E

    Just like the other vitamins, vitamin E boosts the immune system, additionally improving hydration, fighting free radicals, and balancing hormones.

    Vitamin A

    Vitamin A is essential for a strong immune system. It can reduce the risk of infection, and work well against flu. Healing wounds and helping with dry skin, it’s the skin’s best friend. Just like vitamin E, it fights free radicals.

    Zinc

    Zinc is often thought to be the most effective mineral for immune health, working better than vitamin C itself. It helps to regulate the body, promotes wound healing, balances hormones, and works as a powerful antioxidant.

    Now that we know which vitamins are your body’s best friends, let’s move onto supplements. Sometimes a balanced diet is not enough to cover our daily needs for vitamins and minerals, or a busy lifestyle requires us to find quick solutions. In such cases, supplements might come handy, saving our diets in an easy, time-efficient way.

    What supplements support the immune system?

    Everything depends on your individual needs and the state of your health, but generally, vitamins listed above are the most effective ways to fight infections and boost your immune system. Vitamin C, vitamin D, vitamin E, vitamin A, and Zinc encourage strong immune systems, and taken in the form of supplements, when necessary, can support your health on a daily basis. Vitamins aside, probiotics, or cultures of healthy bacteria, are an amazing way to improve your immune system. They decrease inflammation, lower blood pressure, and boost digestive health. Taken on a regular basis, they help your body to create a powerful army against viruses, bacteria, and other health threats.

    All in all, your body may be a wonderful machine capable of self-healing and protection against external threats, but it doesn’t mean that you shouldn’t support it with a right diet, enough sleep, exercise, and sufficient intake of vitamins and minerals. Invest in your own health by improving your immune system with a healthy diet and powerful supplements, and your body will pay you back with great mood and high energy.