The potato is a root vegetable native to the Americas, a starchy tuber of the plant Solanum tuberosum, and the plant itself is a perennial in the nightshade family, Solanaceae.Wild potato species, originating in modern-day Peru, can be found throughout the Americas, from the United States to southern Chile. The potato was originally believed to have been domesticated by indigenous peoples of the Americas independently in multiple locations, but later genetic testing of the wide variety of cultivars ...

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Benefits-for-Health-Conditions-and-Diseases

Benefits for Health Conditions and Diseases

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A plant-based diet, which primarily consists of fruits, vegetables, whole grains, legumes, nuts, and seeds, has been associated with numerous health benefits. Research has shown that adopting a plant-based diet can help prevent and manage chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.

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<ol><li style="font-weight: 400;" aria-level="1">Heart Disease: A study published in the Journal of the American Heart Association found that a plant-based diet can reduce the risk of heart disease by 16% and the risk of coronary heart disease by 31% (Kim, H., Caulfield, L. E., &amp; Rebholz, C. M., 2019). The high fiber content, along with essential vitamins and minerals found in plant foods, contribute to improved heart health.</li><li style="font-weight: 400;" aria-level="1">Type 2 Diabetes: A review of several studies published in the journal Nutrients concluded that plant-based diets can lower the risk of type 2 diabetes and improve glycemic control, insulin sensitivity, and weight management (Toumpanakis, A., Turnbull, T., &amp; Alba-Barba, I., 2018). These benefits can be attributed to the low glycemic index of plant-based foods and the abundance of phytonutrients that support overall health.</li><li style="font-weight: 400;" aria-level="1">Cancer: A study published in JAMA Internal Medicine showed that a higher intake of whole plant foods was associated with a lower risk of developing certain types of cancer, particularly breast, prostate, and colorectal cancers (Song, M., &amp; Giovannucci, E., 2016). The antioxidants, fiber, and other bioactive compounds in plant foods are believed to play a protective role against cancer development.</li></ol>

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(1)Kim, H., Caulfield, L. E., & Rebholz, C. M. (2019). Healthy Plant-Based Diets Are Associated With Lower Risk of All-Cause Mortality in US Adults. Journal of the American Heart Association, 8(7), e011737. https://doi.org/10.1161/JAHA.119.011737
(2)Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review. Nutrients, 10(10), 1488. https://doi.org/10.3390/nu10101488
(3)Song, M., & Giovannucci, E. (2016). Preventable incidence and mortality of carcinoma associated with lifestyle factors among white adults in the United States. JAMA Internal Medicine, 176(10), 1450-1456. https://doi.org

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Plant-Based-Recipes

Plant-Based Recipes

Lentil-and-Vegetable-Curry

Lentil and Vegetable Curry

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<ul><li style="font-weight: 400;" aria-level="1">1 cup dried green lentils</li><li style="font-weight: 400;" aria-level="1">1 onion, chopped</li><li style="font-weight: 400;" aria-level="1">2 cloves garlic, minced</li><li style="font-weight: 400;" aria-level="1">2 cups diced tomatoes</li><li style="font-weight: 400;" aria-level="1">1 cup chopped carrots</li><li style="font-weight: 400;" aria-level="1">1 cup chopped bell peppers</li><li style="font-weight: 400;" aria-level="1">1 cup chopped zucchini</li><li style="font-weight: 400;" aria-level="1">2 cups vegetable broth</li><li style="font-weight: 400;" aria-level="1">2 tbsp curry powder</li><li style="font-weight: 400;" aria-level="1">Salt and pepper, to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Rinse the lentils and cook them in a pot with 3 cups of water for 20-25 minutes, or until tender.</li><li style="font-weight: 400;" aria-level="1">In a large saucepan, saut&eacute; the onion and garlic in a small amount of water or vegetable broth until softened.</li><li style="font-weight: 400;" aria-level="1">Add the tomatoes, carrots, bell peppers, zucchini, vegetable broth, and curry powder. Bring to a boil and then reduce to a simmer for 15 minutes.</li><li style="font-weight: 400;" aria-level="1">Add the cooked lentils to the saucepan and simmer for an additional 5 minutes. Season with salt and pepper.</li><li style="font-weight: 400;" aria-level="1">Serve over brown rice or with whole-grain bread.</li></ol>

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Spinach-and-Chickpea-Stuffed-Portobello-Mushrooms

Spinach and Chickpea Stuffed Portobello Mushrooms

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<ul><li style="font-weight: 400;" aria-level="1">4 large Portobello mushrooms, stems removed</li><li style="font-weight: 400;" aria-level="1">1 can chickpeas, drained and rinsed</li><li style="font-weight: 400;" aria-level="1">2 cups fresh spinach, chopped</li><li style="font-weight: 400;" aria-level="1">1/2 cup diced red onion</li><li style="font-weight: 400;" aria-level="1">1 clove garlic, minced</li><li style="font-weight: 400;" aria-level="1">1/4 cup nutritional yeast</li><li style="font-weight: 400;" aria-level="1">Salt and pepper, to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Preheat oven to 375&deg;F (190&deg;C). Line a baking sheet with parchment paper.</li><li style="font-weight: 400;" aria-level="1">In a skillet, saut&eacute; the onion and garlic in a small amount of water or vegetable broth until softened. Add the spinach and cook until wilted.</li><li style="font-weight: 400;" aria-level="1">In a bowl, mash the chickpeas with a fork or potato masher, leaving some texture. Stir in the cooked spinach mixture and nutritional yeast. Season with salt and pepper.</li><li style="font-weight: 400;" aria-level="1">Place the Portobello mushrooms on the prepared baking sheet, gill-side up. Spoon the chickpea mixture evenly into the mushroom caps.</li><li style="font-weight: 400;" aria-level="1">Bake for 20-25 minutes, or until the mushrooms are tender and the filling is heated through. Serve with a side of mixed greens or roasted vegetables.</li></ol>

Questions-and-Answers

Questions and Answers

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Q: Can I get enough protein on a plant-based diet?

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A: Yes, plant-based diets can provide adequate protein from sources such as beans, lentils, tofu, tempeh, seitan, whole grains, and nuts.

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Q: Is a plant-based diet the same as a vegan diet?

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A: While both diets focus on consuming plant-based foods, a vegan diet excludes all animal products, whereas a plant-based diet may include small amounts of animal products.

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Q: Can I still eat processed foods on a plant-based diet?

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A: While a plant-based diet emphasizes whole, unprocessed foods, it is possible to include some processed foods in moderation. Be mindful of their nutritional value and choose healthier options when possible.

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Q: How do I ensure I get enough nutrients like calcium and iron on a plant-based diet?

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A: Incorporate a variety of plant-based foods that are rich in these nutrients. Calcium can be found in leafy greens, fortified plant milk, and tofu, while iron can be found in beans, lentils, and fortified cereals.

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Q: Is a plant-based diet suitable for children and pregnant women?

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A: Yes, a well-planned plant-based diet can be nutritionally adequate for people of all ages and life stages, including children and pregnant women. Consult a healthcare professional for guidance on meeting specific nutrient needs.

Adopting a plant-based diet can provide numerous health benefits, including reducing the risk of heart disease, type 2 diabetes, and certain types of cancer. Plant-based diets focus on consuming whole, unprocessed plant foods that are rich in essential nutrients and fiber. The two plant-based recipes shared in this article - Lentil and Vegetable Curry and Spinach and Chickpea Stuffed Portobello Mushrooms - are examples of delicious, nutrient-dense meals that can support overall health.

The Plant-Based Diet: Eating More Vegetables for Better Health

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Екипът на Санацио

Understanding-Alzheimer's-Disease

Understanding Alzheimer's Disease

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Alzheimer's Disease is a progressive neurological disorder that affects millions of people worldwide. It is the most common cause of dementia, leading to memory loss, cognitive decline, and behavioral changes. While the exact cause of Alzheimer's is still not fully understood, it is believed to be a combination of genetic, environmental, and lifestyle factors. Key risk factors include aging, a family history of Alzheimer's, and certain chronic health conditions like diabetes and heart disease.

The-Golden-Spice-and-Alzheimer's-Disease:

The Golden Spice and Alzheimer's Disease:

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Turmeric, a staple in traditional Indian cuisine, contains an active compound called curcumin. This powerful antioxidant and anti-inflammatory agent has been the focus of numerous scientific studies that aim to understand its potential benefits in preventing and treating Alzheimer's Disease.

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In one such study, researchers found that curcumin could inhibit the formation of amyloid-beta plaques, which are considered a hallmark of Alzheimer's Disease. These plaques build up in the brain, disrupting the communication between nerve cells and leading to cell death. Curcumin's potential to prevent plaque formation suggests a promising role in the fight against Alzheimer's Disease.<a href="https://www.bioseek.eu/us/eng/research/search?q=The%20effect%20of%20curcumin%20(turmeric)%20on%20Alzheimer%27s%20disease%3A%20An%20overview" target="_blank" data-ref="Publications about The effect of curcumin (turmeric) on Alzheimer's disease: An overview" rel="noopener">[ref. 1]</a>&nbsp;

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Another study showed that curcumin could help reduce inflammation in the brain, which is a contributing factor to the development of Alzheimer's. By lowering inflammation, curcumin may protect brain cells from damage and improve overall cognitive function.

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Turmeric-Recipes-for-Better-Brain-Health:

Turmeric Recipes for Better Brain Health:

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Incorporating turmeric into your diet can be both delicious and beneficial for your brain health. Here are some easy-to-make recipes featuring turmeric:

Golden-milk

1. Golden milk

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Heat up a cup of your favorite milk (dairy or plant-based), then stir in 1/2 teaspoon of turmeric powder, a pinch of black pepper, and a drizzle of honey. Enjoy this comforting beverage daily for a brain-boosting treat.

Turmeric-smoothie

2. Turmeric smoothie

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&nbsp;Blend together a banana, a handful of spinach, 1/2 teaspoon of turmeric powder, a pinch of black pepper, and a cup of your preferred milk. This vibrant smoothie is an excellent way to kickstart your day.

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3. Roasted vegetables with turmeric

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Toss your favorite vegetables (like cauliflower, carrots, and sweet potatoes) in a mixture of olive oil, turmeric, black pepper, and salt. Roast in the oven at 400&deg;F (200&deg;C) for 25-30 minutes until tender and golden. Enjoy these flavorful veggies as a healthy side dish.

A-Word-of-Caution

A Word of Caution

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While turmeric is generally safe for most people, it's important to remember that some individuals may be allergic to the spice. If you're considering adding turmeric to your diet, it's always a good idea to consult your healthcare provider, especially if you're taking medications or have existing health conditions.

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Questions-and-Answers_3_0

Q: Can I use fresh turmeric instead of turmeric powder in the recipes?

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A: Absolutely! Fresh turmeric can be used as a substitute for turmeric powder. Just remember to peel the skin and finely grate it before adding it to your dishes. A general rule of thumb is to use 1 inch of fresh turmeric for every 1/2 teaspoon of turmeric powder.

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Q:How much turmeric should I consume daily for optimal benefits?

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A: There isn't a one-size-fits-all answer to this question, as individual needs may vary. However, a common recommendation is to consume 500-1,000 milligrams of curcumin per day, which equates to approximately 1-3 grams of turmeric powder. It's always best to consult with your healthcare provider for personalized advice.

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Q: Can I take turmeric supplements instead of incorporating it into my diet?

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A: Yes, turmeric supplements are available, and they can be a convenient way to ensure you're getting an adequate amount of curcumin. However, it's important to choose high-quality supplements from reputable manufacturers and follow the recommended dosage instructions. Consult your healthcare provider before starting any supplement regimen.

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Q:Is there any interaction between turmeric and medications?

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A: Turmeric can interact with certain medications, such as blood thinners, diabetes medications, and blood pressure medications. If you're taking any of these medications or have concerns about potential interactions, it's essential to consult with your healthcare provider before adding turmeric to your diet or taking supplements.

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Q: Why is black pepper often recommended alongside turmeric?

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A:Black pepper contains a compound called piperine, which significantly enhances the absorption of curcumin in the body. By combining turmeric with a pinch of black pepper, you can maximize the bioavailability and potential benefits of curcumin.

Turmeric, with its powerful active compound curcumin, has shown promising benefits in preventing and treating Alzheimer's Disease. Its ability to reduce inflammation and prevent the formation of amyloid-beta plaques may help protect brain cells and improve cognitive function. By incorporating turmeric into your diet with delicious and easy-to-make recipes, you can harness the potential benefits of this golden spice and support better brain health. As always, consult your healthcare provider before making significant changes to your diet, especially if you have existing health conditions or allergies. So why not give turmeric a try? Your taste buds and your brain will thank you!

The Amazing Benefits of Turmeric for Alzheimer's Disease

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Top-10-Most-Harmful-Foods-We-Eat

Top 10 Most Harmful Foods We Eat 

Canned-soup-or-instant-soups

Canned soup or instant soups 

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A seemingly harmless addition to this list, canned soups aren't as bad for your health as some of the other foods featured in this top 10, but they do contain large amounts of salt. Prepared properly, soup can be a nutritious and healthy food full of vitamins and other useful substances. It is best to prepare it yourself so that you know exactly what is in it as products and spices. This way you know exactly what you're eating and you won't fall into the high-salt trap of canned soups.

White-bread

White bread 

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Many people like to have breakfast or lunch a sandwich made with white bread. This soft fluffy bread, wrapped around melted cheese, some meat and smeared with cream cheese sounds so appetizing. Unfortunately, as with the other members of this list, the negative health consequences of white bread make it a food that should be limited.&nbsp;

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The problems with white bread are focused around the production process. To create this mild taste of white bread, bran and germs are separated and discarded, leaving only the soft, bleached endosperm. Then it is processed into the fluffy white bread that we love so much. But what makes whole-grain bread incredibly healthy is the fiber it contains. When bran and germ are removed, bread is almost immediately deprived of important nutrients that the body needs.&nbsp;

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Also, white bread, although delicious, quickly turns into sugar. This extra sugar can cause negative side effects for health after consumption. 1

Canned-tuna

Canned tuna

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Canned tuna is often found in recipes for healthy eating in combination with green salad or iceberg lettuce. Unfortunately, tuna's longstanding good reputation for healthy eating has been changed because of mercury. Mercury levels in the oceans are rising steadily due to environmental pollution. Oceans have suffered due to industrial production and mercury is just one of the negative effects of this, and is also transferred to people who consume marine fish.

Potato-chips

Potato chips 

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Potato chips are one of the fatiest, saltiest and least nutritious foods a person can consume. A high-fat diet has long been considered one of the least healthy foods. In this regard, the term "couch potato" in English was created in reference to both the lack of nutrients that potatoes present in the modern diet and the lazy lifestyle that includes consuming potato chips.&nbsp;

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Despite the convenience of a pack with ready to eat potato chip, this is very dangerous, taking into account health deficits. The addictive nature of potato chip makes it dangerous to health, especially since it provides you with a lot of carbohydrates and fats against no vitamins and minerals.&nbsp;

Dietary-soda

Dietary soda 

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It is well known that most classic brands of carbonated drinks are high in sugar. Sweet liquid, in principle, is a desire innate not only in human nature, but also in much of the animal kingdom. Although many struggle hard to stay away from it, the sugar in soda is addictive. 2

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As we began to become highly informed about the effects of food and drink on the body over the past 100 years, a lot of peop;e are looking for products with reduced sugar content or without any sugar. Thus, the most popular brands of carbonated drinks manufacturers understood that they should look for alternative sweeteners. This led to the use of aspartame or splenda (more sucralose), which, however, is associated with an increased risk of diseases such as diabetes, heart disease and others. For them, we know that their consumption leads to increased levels of depression and anxiety, vision problems and more. 3

Margarine

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Regardless of the brand of margarine, these products usually contain trans fats and are absolutely harmful to a person. These artificial trans fats are known to contribute to some of the worst types of heart disease in humans. This has been proven through numerous studies comparing the benefits and disadvantages of butter and margarine as two types of fat on the menu. Olive oil and butter, such as cow or coconut, offer cleaner alternatives to fat and are recommended for a healthy effect.

Energy-drinks

Energy drinks 

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As many may suggest, the power that stems from energy drinks is derived from caffeine. Although this is a normal compound that appears in fizzy drinks and coffee, the levels at which energy drinks include caffeine mean that they can have up to 5 times the levels of caffeine compared to a regular serving of soda. An energy drink would not cause long-term damage, but continuous, i.e. regular consumption can cause unwanted side effects. Typically, such drinks also have sugar or artificial sweeteners with a dubious effect on glucose levels, so we do not recommend them.&nbsp;

Fruit-juice

Fruit juice

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A glass of orange juice is one of the most frequently ordered things for breakfast in restaurants and is preached as healthy. Unfortunately, fruit juices are one of the most harmful things that can be inserted into the body.&nbsp;

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How can fruits be unhealthy? The process that turns fruit, a food with a lot of sugar, into juice, practically ruins all the useful nutritional qualities. Fiber is one of the best qualities of fruit, and the process of squeezing fruit juice often involves completely removing the pulp &mdash; except for some orange juices and more expensive juice variants.&nbsp;&nbsp;

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What remains is an extremely sweet juice, which is often mixed with additional sugars and preservatives. After all, many juices are no better than a can of carbonated drink, so it is recommended to consume whole fruits, and not just their juice.&nbsp;&nbsp;

Processed-meats

Processed meats 

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Processed meats have been modified to contain nitrates and other chemical additives to help preserve meat for longer and improve color. Some processed meats, such as sausages, are also composed of residues, useless parts of animals mixed with large amounts of salt and fat. Eating processed meat can also cause health risks, including high blood pressure, heart disease, and some forms of cancer.&nbsp;

High-fructose-corn-syrup-(HFCS)

High fructose corn syrup (HFCS) 

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The big winner among all harmful foods is high-fructose corn syrup. The amount of refined sugar we consume has decreased over the past 40 years, but we consume almost 20 times more HFCS. According to researchers at Tufts University, Americans consume more calories from HFCS than from any other source.&nbsp;

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It is found in virtually all the foods we eat. This syrup, although inexpensive to use, increases triglycerides, strengthens fat storage hormones and causes people to overeat and gain weight. Therefore, everything that is in a package should be reviewed and judged whether it should be bought, looking for products without high-fructose corn syrup.&nbsp; 4

Why do we crave creamy, crunchy, fried or fatty dishes that fill us with energy and a huge amount of calories? Because they have good taste, of course! However, the facts show that such foods cause high BMI, higher cholesterol and raised blood pressure, which in turn are prerequisites for more serious health problems.&nbsp;
When calories don't come from nutritious, low-calorie, high-fiber foods like fruits and vegetables or whole grains, or from healthy proteins like lean meat and low-fat dairy foods, then weight problems begin. That is why limiting all of the above foods and beverages is an excellent prevention of future problems with weight, blood pressure, hormones and more. 4

Top 10 Most Harmful Foods We Eat (and Why You Shouldn't)

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Бетина Цветкова

Why-is-testosterone-important-for-health?

Why is testosterone important for health? 

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Testosterone is the main sex hormone and anabolic steroid in men. In humans, testosterone plays a key role in the development of male reproductive tissues, such as the testicles and prostate, as well as in promoting secondary sexual characteristics, such as increased muscle and bone mass and body hair. In women, testosterone also has an important role in maintaining optimal hormonal balance. 1

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One of the easiest ways to stimulate natural testosterone production is by correcting the underlying vitamin and mineral deficiency. Both food and supplements, such as a once-a-day multivitamin, can provide the vital micronutrients you need to boost testosterone production and improve overall vitality, libido, strength, and body composition. But before this happens, you need to know if and when you may be deficient in testosterone. 2

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Testosterone deficiency affects 10-40% of the world's population and is known to increase with age, with an exponential increase in men and women aged 45-50 years. Optimizing your micronutrient intake by eating more fruits and vegetables and supplements can help you increase natural testosterone production and correct vitamin and mineral deficiencies. In this regard, there are some that are quite more important than others in terms of testosterone production.

The-most-important-nutritional-components-in-favor-of-testosterone

The most important nutritional components in favor of testosterone 

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Although this guide is focused on micronutrients and vitamins, we do not recommend skipping any of the groups of macroelements (proteins, carbohydrates and fats). A well-balanced diet can explain many imbalances in our bodies, even those that contribute to testosterone production, but usually in our modern dietary lifestyle this is not enough to maintain optimal levels.

Many hormones contribute to our good health, and over time, their amount or action in the body decreases. That's why it's important to monitor their levels through research and provide diet with sources of important nutrients that support their synthesis. Testosterone is an indispensable hormone for men, which also contributes to women's health by supporting strength, sexual characteristics and good health at any age.