Delicious Salad

Do you guys like salads? Well, I do! I'm going to write about nutrients of other ingredients for a salad not just simple lettuce, tomatoes and cucumbers.


Fruits
All kind of fruits contain good nutrients, such as vitamin C and potassium so on. Those nutrients can fight against deseases. For example, blueberries have polyphenol, which prevents from growing cancers.

Nuts
1/4 cup of nuts/seeds contains 5 grams of good protein, and vitamin E and fiber. It's true that nuts are high in fat, but it is unsatured fat, which tends to lower the level of cholesterol. But don't eat them too much.

Onions
Onions contain flavonoids and desease-fighting phenols. Both of them fight against cancer and chronic desease.

Seafood

Fish like salmon and tuna contain omega-3 fats, which help preventing from risk for heart desease. And, fish can help you satisfied with the protein content of salads.

Vegetable oils

Vegetable oils have much vitami E and unsatured fats. Olive oil is rich in antidioxidants, and virgin/extra virgin olive oils are said to have them the most.

Build a Better Salad with Tasty, Interesting Add-ins

Lack of Sleep Increases Your Weight

Do you sleep enough everyday? Or do you always stay up late? ...Well, I suggest you to sleep enough. Because it's revealed that if you sleep for only few hours, you gain weight. According to the research done by Columbia University, people who sleep for under 5 hours are 73% more likely to be obese than those who sleep for 7 hours.

Then, why if we don't sleep enough, we gain weight? It's because of the two hormones: "leptin" and "grehlin". Grehlin makes us feel hungry, while leptin regurates our appetites. If you don't sleep enough, the power of grehlin becomes strong but that of leptin becomes weak. So, we feel more hungry than usual and eat much food.

For example, here's a result of the experiment that University of Chicago Medical Center. Researchers made fine young men sleep only for 4 hours a day, and those men ate food 24% more than when they sleep for more than 4 hours. In addition, they ate food like candies, cookies, nuts, chips, pasta and bread, which have many calories.

We Become Obese If We Don't Sleep Enough ? (Japanese)

Less Sleep, More Weight

Nutrious Japanese Oranges

Since I love fruits, especially, citrus fruits, so I decided to search about "satsuma mandarin" which is also known as "unshuu mikan" in Japan. Satsuma mandarin is not only easy to peel and delicious, but it contains much nutrients.

As well as other citrus fruits, satsuma mandarin has much vitamin C: 200 grams of it contains 70 miligrams. You can get 70 percents of the required amount of vutamin C per day only you eat 2 satsuma mandarins.

After you worked out, you should take vitamin B1 much more than usual, because it helps you recovering from fatigue. 200 grams of satsuma mandarin contains 0.18 miligrams of vitamin B1.

Satsuma mandarin doesn't contain iron and calcium so much. Though it contains a lot of citric acid, which helps taking iron and calcium into human bodies.

Satsuma Mandarin nutrient facts