Just Add Aronia Berries! Top Health Benefits, Nutritional Info, Recipes and Interesting Facts about the Choke Berry (aka Aronia Berry)

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Aronia Berry Infographic. We LOVE aronia berries! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Aronia Berries! Commonly found wild in swamp and woodland areas, the aronia berry or ‘chokeberries’ pack a powerful range of antioxidants, vitamins and nutrients. The aronia berries are gaining ground on the more popular açaí berry from the Amazon and the elderberry from Europe and is poised to hit the world class super berry spotlight soon. Here is the Just Add Good Stuff Aronia Berry Infographic:

TOP 10 Health Benefits of Aronia Berries as described in the Just Add Good Stuff Aronia Infographic:

1. aronia berry is high in anthocyanins (antimutagenic & anti-cancer agents)
2. rich in antioxidants that protect cells & are anti-inflamatory
3. chokeberries slow the aging process to keep us healthy & young
4. aronia reduces the risk of cardiovascular diseases and stress
5. anti-bacterial, anti-viral and anti-diabetic compounds
6. choke berry fights bladder, breast, colon, lung, ovaries and skin cancers
7. aronia berries help maintain robust intestinal and digestive health
8. chokeberry helps fight Crohn’s disease, PMS, herpes and inhibits HIV
9. contains caffeic acid, delphinidin, epicatechin and malvidin
10. prelim studies show aronia slowing growth of glioblastoma

Aronia/Chokeberry Nutrition Facts as described on our Choke Berry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4 g
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

Healthy Aronia Berry Recipes on our Chokeberries Infographic

1. Aronia Berry/Acai Berry dessert balls
2. Mixed Berry Flax & Hemp bread
3. Aronia Berry Quinoa muffins

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Aronia Berries/Chokeberries as described on our Just Add Good Stuff Infographic

• Naturally PEST-RESISTANT & doesn’t require agricultural toxins!
• Greater ANTIOXIDANT LEVELS than cranberry, goji blueberry, cherry, pomegranate & mangosteen
• Native of eastern North America in swampy woodland areas
• Comes in 3 COLORS: red, purple and black-purple
• It’s now cultivated in North America, Europe and even Russia
• Also used as attractive ORNAMENTAL PLANTS
• Aronia can be used to make wine, jam, syrup, juice, and tea
• Aronia juice is astringent, not sweet
• Initial research has linked aronia to reducing risk of cancers, cardiovascular disease, chronic & eye inflammation, liver failure

The Just Add Good Stuff Aronia Berries infographic (we also call it our Chokeberry infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Aronia infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Aronia/Choke Berry which would affect our Top 10 Aronia Berry health benefits. In addition, we constantly experiment with uses of Chokeberries in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about aronia in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Aronia Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

Infographic on Breast Cancer Prevention

 
Every year, breast cancer claims one victim every 75 seconds globally.  It is the most common type of cancer in the world.  Every 29 seconds, a new case of breast cancer is diagnosed somewhere in the world, and more than 1 million women are diagnosed with this form of cancer along every year.

Not only that, but breast cancer causes 14% of cancer deaths in women, with more than 465,000 deaths annually around the globe.  Plus, nearly 4,500,000 women are alive today who have received breast cancer diagnoses in the last 5 years.
 

10 Ways to Prevent Breast Cancer

 
Here is a list of 10 ways that may help keep you from developing breast cancer.  It is not a guarantee that you won’t get breast cancer, but by following these prevention strategies, you may lower your oods of getting breast cancer and also improving your overall health.
 

Angeline Jolie: “I do not feel any less of a woman. I feel empowered that I made a strong choice that in no way diminishes my femininity.”

Sheryl Crow: “More than 10 million Americans are living with cancer, and they demonstrate the ever-increasing possibility of living beyond cancer.”

#1 | Exercise

 
Most people hate exercising or training but you just need to move more.  Take more walks with you dog or skip the elevator more often.

#2 | Maintain a Healthy Weight

 
A study found that women who gained 60 pounds after the age of 18 tripled their risk of developing breast cancer compared to those who only gained 20 pounds.  Even scarier was the fact that these women also seemed to have an increased risk of developing fast spreading types of cancer, not just breast cancer.

#3 | Eat More Vegetables

 
Colorful vegetables are full of carotenoids, an antioxidant that will fight cell damage by eliminating cancer causing substances.

#4 | Know Your Family History

 
By knowing your genetic risk, you are more likely to take the preventative steps necessary and to do the screenings on time.

#5 | Breast Feed Your Babies

 
Studies suggest that women who breast feed their babies for at least 15 months over their lifetime reduce their risk of breast cancer by 4 per cent.  It’s not much, but when it comes to life or death, it is a lot.

#6 | Eat More Omega-3 Fatty Acids

 
Omega-3s help fight inflammation and inhibit the growth of breast cancer tumors.  Foods that are rich in omega-3 fatty acids include nuts (like walnuts), oily fish (like sardines) and even ground flaxseed that can be added to your vegetable servings, smoothies or cereal every day.

#7 | Drink Green Tea

 
Green tea is filled with antioxidants. It can decrease the production of estrogen, a hormone which causes the breast cancer tumor to grow and it can also shut off blood supply to tumors. Green tea alone is like a three in one punch to beat cancer.

#8 | Think Twice About Taking Estrogen and Progesterone for Five Years or Longer

 
Prolonged use of combined hormone therapy can increase your risk of breast cancer.  So stop the pharmaceuticals unless absolutely necessary.

#9 | Watch Your Alcohol Consumption

 
Alcohol can affect estrogen levels in the body, which causes an increased risk of breast cancer in women.

#10 | Eat More Spices

 
Don’t be afraid of spices because the antioxidants in some spices such as turmeric can stop inflammation and inhibit tumour growth.

This infographic on breast cancer prevention is brought to you by PromoCode4Share.com.  Thank you!

Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:

TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

1. kale is low in calories, zero fat and very high in fiber!
2. high in powerful antioxidants which prevent cancer
3. kale is rich in vitamin K for normal bone health & blood clotting
4. great anti-inflammatory agent with lots of omega-3’s
5. high in iron essential in oxygen transport and cell growth
6. kale is rich in vitamin A which aids in vision and skin health
7. great for cardiovascular support & lowers cholesterol
8. kale is high in calcium essential in preventing osteoporosis
9. rich in vitamin C which boosts immune & metabolic function
10. kale contains fiber and sulfur which detoxify your body

Kale Nutrition Facts as described on our Kale Infographic

• Serving Size = 1 cup chopped
• Calories = 34
• Calories from Fat = 4 g
• Total Fat = 0.47 g
• Cholesterol = 0 mg
• Sodium = 29 mg
• Potassium = 299 mg
• Total Carbohydrate = 6.71 g
• Dietary Fiber = 1.3 g
• Sugars = 0 g
• Protein = 2.21 g
• Vitamin A = 206% RDI
• Vitamin C = 134% RDI
• Calcium = 9% RDI
• Iron = 6% RDI

Healthy Kale Recipes on our Kale Infographic

1. Spicy Baked Kale Chips snack
2. Kale & Veggie Quinoa main dish
3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Kale as described on our Kale Infographic

• Per calorie, kale has more calcium than any milk you can buy!
• Per calorie, kale also has 10x more Vitamin C when compare with spinach
• Also per calorie, kale has more iron than beef of any kind!
• Often referred to as a ‘nutritional powerhouse’
• 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
• Kale is a winter veggie, although available year round
• Types include curly leaved, plain leaved, rape kale and Tuscan
• Comes in green & purple varieties – mix it up!
• Steaming enhances bile acid sequestrants which lower cholesterol

The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

FLAX INFOGRAPHIC – Top Health Benefits of Flaxseed, Nutritional Details, Interesting Facts and Flax Seed Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Flax Infographic. We LOVE Flaxseed! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Flax Seeds! Flax seeds are one of the most powerful plant foods in the world! Research has shown that a regular diet with flax seed can help reduce your risk of heart disease, cancer, stroke and even diabetes! Flax seeds also play an important role for the maintenance of cardiovascular health and normal development of the brain, eyes and nerves. Here is the Just Add Good Stuff Flax Infographic:

TOP 10 Health Benefits of Flax/Flaxseed as described in the Just Add Good Stuff Flax Seed Infographic:

1. flax is extremely high in soluble & insoluble fibers
2. maintains health of colon, digestive & gastrointestinal systems
3. flaxseed has protective effect against breast, prostate & colon cancer
4. rich in omega-3 fatty acids linked to good heart health
5. flax seeds improve blood sugar levels and prevents/treats diabetes
6. prevents inflammation caused by diseases & illnesses
7. flax reduces hot flashes in menopausal women
8. rich in anti-oxidants and detoxifies cells
9. flax seed is rich in essential oils that aid in healthy hair, eyes and skin
10. very rich in calcium and iron

Flax Nutrition Facts as described on our Flaxseed Infographic

• Serving Size = 1 cup
• Calories = 774
• Calories from Fat = 550 g
• Total Fat = 61.13 g
• Cholesterol = 0 mg
• Sodium = 44 mg
• Potassium = 1179 mg
• Total Carbohydrate = 41.88 g
• Dietary Fiber = 39.6 g
• Sugars = 2.25 g
• Protein = 26.52 g
• Vitamin A = 0% RDI
• Vitamin C = 2% RDI
• Calcium = 37% RDI
• Iron = 46% RDI

Healthy Flax Seed Recipes on our Flaxseed Infographic

1. Mixed Berry Flax Seed bread
2. Flax Seed and Water egg substitute
3. Almond Pulp Flaxseed crackers

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Flax as described on our Flax Infographic

• Comes WHOLE or GROUND (also called milled or flax meal)
• Flax Seed contains 75 to 800 times more lignans (cancer fighter) than other plant food in the world!
• Buy either BROWN or GOLDEN flax seed (equivalent nutrition)
• Always look for ORGANIC & LOCAL flax seeds
• Flax Seed can be used as a SUBSTITUTE for eggs and fat in baking!
• Keep GROUND seeds in freezer to prevent oxidation
• Precaution: shouldn’t be consumed while pregant or breast feeding
• Can be easily added into smoothies and juices
• Suggested amount is 1 to 2 tablespoons of ground flaxseed a day

The Just Add Good Stuff Flax Seeds infographic (we also call it our flax infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Flax Seeds infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Flax which would affect our Top 10 Flax health benefits. In addition, we constantly experiment with uses of flaxseed in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about flax in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Flax Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

Inflammatory Foods That You Should Watch Out For!

 
According to the World Health Organization (WHO), INFLAMMATION is the clear culprit in many chronic diseases that kill millions of people every year.  Some of these chronic diseases caused by inflammation include both heart disease and cancer.
 
An estimated 17.3 million people died of cardiovascular related disease in 2008 alone, while cancer caused over 7.5 million deaths during the same period.  Not only that, but millions more are diagnosed with debilitating and terminal diseases caused by inflammation each and every year.  The numbers are also increasing when it comes to deaths and diagnosis of inflammatory diseases, which is very scary.  In addition, what many people don’t know is that inflammation at the cellular level is also implicated in such health issues as food allergies, asthma, weight gain and premature ageing.
 
For our readers who are interested in the medical definitions of inflammation (which has changed dramatically even in recent years), you can visit the British Journal of Sports Medicine for some analysis.
 
Recent studies and research have now proven that by living a healthier lifestyle through good nutrition and fitness, we can reduce our risk of inflammatory diseases quite dramatically.  This includes reducing our risk of heart disease, premature ageing and cancer in addition to reducing our allergic responses and even asthma itself.  By eating more foods with anti-inflammatory agents and properties, we can now directly link that to a reduction in our body’s inflammation.  On the other front, by limiting and restricting consumption of inflammatory causing foods, we can also reduce our risk of inflammatory diseases in the same way.
 
Want to learn more about inflammation?  Dr. Joel Kahn, a cardiologist explains here.

Here are the 9 inflammatory foods that you should watch out for:

Inflammatory Food #1 > Sugar causes severe inflammation

 
Found in most processed and packaged foods and drinks, sugar is everywhere.  Not only does refined sugar increase your risk of weight gain/obesity but it also increases your chances of developing type 2 diabetes and metabolic syndrome.  Always check labels when purchasing processed or packaged foods as most soft drinks, fruit juices, baking aisle products and candy contain huge amounts of refined sugars.  They are often labeled under different names (not ‘sugar’) that include sucrose, sorghum syrup, maltose, golden syrup, fructose, dextrose and corn syrup.  Instead of consuming packaged products containing dangerous sugar that causes body inflammation, try eating healthy foods with natural sugar (but not too much).  These include various types of berries, fruits, dates and figs.  When cooking, try substituting inflammation causing sugar with molasses, stevia, agave syrup or honey.

Inflammatory Foods #2 > Dairy Products

 
More than half of the world’s population cannot digest milk.  Although we grew up believing that milk and other dairy products are extremely healthy, they actually cause inflammation throughout the body.  Dairy produces an inflammatory response to those who are intolerant as well as those that are tolerant to dairy (which many people don’t know) and this includes digestion problems, stomach discomfort, cramps, constipation, diarrhoea, hives, acne, asthma and skin rashes.  Dairy products that cause body inflammation are found in milk, cheese, yoghurt (obviously), but also in many cereals, cream sauces, cakes, crackers and even cookies, so watch out and always read the labels!

Inflammatory Food #3 > Red Meat and Other Processed Meats

 
A problem for those who are omnivores, red meat and other processed forms of meat cause inflammation.  From steak to lamb and from pork to other red meats, these inflammatory foods contain a molecule called Neu5Gc that stimulates an unwanted immune response after meat consumption.  This molecule triggers a chronic inflammatory response that has been directly linked to both heart disease and cancer.  In addition, both the American Institute for Cancer Research as well as The World Cancer Research Fund warn that any processed meats that have been chemically preserved, salted, cured or smoked can increase your risk of inflammation that causes colon, rectal, lung and oesophageal cancers.  Try limiting your red meat consumption and take out processed meats from your diet completely!

Inflammatory Food #4 > Alcohol

 
Unfortunately for some people, drinking alcohol regularly will increase the inflammation in your body.  This inflammatory response is usually seen in the oesophagus, liver and larynx … which may lead to cancer and tumour growth.  Try reducing your alcohol consumption, and in addition, try drinking green tea and other anti-inflammatory drinks to reduce inflammation.

Inflammatory Food #5 > Trans Fat

 
Not only does trans fat increase your unhealthy bad cholesterol, but it also promotes inflammation and insulin resistance.  The result?  An increase in heart disease and metabolic syndrome risk right away.  Because foods prepared with partially hydrogenated vegetable oils contain high levels of trans fat, stay away from them!  These inflammatory foods include such things as commercially baked foods, fast food in general, deep fried foods, vegetable oil, vegetable shortening and margarine.  Always read labels!

Inflammatory Food #6 > Vegetable Oils

 
There’s lots of misinformation when it comes to vegetable oils. On one hand, many people believe it is the healthiest form of oil while other say they are cancer causing.  We tend to believe the latter.  The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in our body.  If we consume a lot of veggie oils like sunflower, cottonseed, grapeseed or safflower, we will have too much omega-6 fatty acids compared with omega-3 fatty acids.  The result is an increase in inflammation within our bodies.  They are also commonly used in restaurants as well as home cooking.  Replace omega-6 rich oils with types that have a better balance between omega-6 and omega-3 fatty acids such as extra virgin olive oil or macadamia nut oil.

Inflammatory Foods #7 > Refined Grains

 
Just liked refined sugars mentioned above, refined grains also promote the onset of cancer, diabetes and coronary disease caused by inflammation.  Remember that refined grains (versus natural grains) have been completely stripped of many good nutrients such as Vitamins and fiber, so you’re only consuming calories.  Refined grains include white flour, white rice, noodles, white bread, pastas, biscuits and cereals.  Try to reduce these or not even touch them.

Inflammatory Foods #8 > Artificial Food Additives

 
Inflammatory response is elevated when we consume foods with artificial additives or artificial coloring.  From MSG (seasoning) to aspartame (sweeteners), artificial food additives are most prevalent in pre-packaged and processed foods.  Try to cut down on these and prepare nutritious and fresh foods yourself.

Inflammatory Foods #9 > Feed Lot Farm Animals

 
Just like in vegetable oils, feedlot animals also have a pro-inflammatory high omega-6 to low omega-3 fatty acid ratio.  This is because many animals from feedlots are fed a typical grain, soybean and corn diet that causes inflammation.  Try replacing feedlot animals (if you eat meat) with free range options that contain higher levels of healthier omega-3 fatty acids.

As you can see from this list, eating a balanced, nutritious, plant based whole foods diet will help reduce your risk of inflammation.  This will in turn reduce your risk of many diseases including cancer and heart disease.

MANGO INFOGRAPHIC – Top Health Benefits of Mangoes, Nutritional Data, Interesting Facts and Mango Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Mango Infographic. We LOVE manoges! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Mango! The mango is often referred to as ‘the king of the fruits’ because it is one of the most popular, nutritionally rich fruits with a unique and amazing flavor, fragrance, taste and health promoting qualities. Mangoes are very high in dietary fibers, vitamins, minerals and anti-oxidants. Here is the Just Add Good Stuff Mango Infographic:

TOP 10 Health Benefits of Mangoes as described in the Just Add Good Stuff Mango Infographic:

1. mangoes are rich in pre-biotic dietary fiber which aids our digestion
2. very high in poly-phenolic flavonoid antioxidants
3. mango is high in potassium for heart health & lowers blood pressure
4. rich in copper for production of enzymes & red blood cells
5. mango protects against colon, breast, leukemia & prostate cancers
6. clears clogged pores and eliminates pimples
7. very rich in vitamin A which promotes good eyesight
8. mango alkalizes the entire body helping to maintain pH balance
9. good source of vitamin E which improves sex drive
10. mangoes are great remedy for sun stroke and heat stroke

Mango Nutrition Facts as described on our Mangoes Infographic

• Serving Size = 1 cup of sliced mango
• Calories = 107
• Calories from Fat = 4 g
• Total Fat = 0.45 g
• Cholesterol = 0 mg
• Sodium = 3 mg
• Potassium = 257 mg
• Total Carbohydrate = 28.05 g
• Dietary Fiber = 3 g
• Sugars = 24.42 g
• Protein = 0.84 g
• Vitamin A = 25% RDI
• Vitamin C = 76% RDI
• Calcium = 2% RDI
• Iron = 1% RDI

Healthy Mango Recipes on our Mango Infographic

1. Mango Cinnamon smoothie
2. Mango Coconut dessert balls
3. Mango Monster salsa

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Mangoes as described on our Mango Infographic

• Mangoes are native to South Asia & can fruit even after 300 years
• Mango leaves help normalize insulin levels in the blood, aiding in DIABETES prevention & treatment.
• Ripe, ORGANIC and fresh mangoes are the most NUTRITIOUS.
• Look for UNSULFURED ORGANIC dried mango.
• The peel is rich in phytonutrients, carotenoids and polyphenols
• Keep them at room temp in paper covers to ripen
• Unripe, raw, green mango are used in of pickles, jam & chutney
• National fruit of India, Pakistan and the Philippines
• Recent research has shown that mangoes are important in the fight against many types of cancers

The Just Add Good Stuff Mango infographic (we also call it our dark chocolate infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Mango infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mango which would affect our Top 10 Mango health benefits. In addition, we constantly experiment with uses of mangoes in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Mango in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mango Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

Boost Your Juice! Check out these 5 new superfoods to add to your morning juice or smoothie…

 
Want to BOOST your morning smoothie or cold pressed juice with some new superfoods? Getting tired of the same flavors and ingredients in your juices? Here are 5 nutritious ingredients that will give your juice a boost! Click here for SET 3 JUICE BOOSTERS in addition to Click here for SET 2 JUICE BOOSTERS and SET 1 JUICE BOOST INGREDIENTS!

Top Smoothie Ingredient #16 > Just Add Flax Seeds

 
Flax seeds are a great super food that can be easily added to any juice or smoothie. Some experts name flax as one of the most potent and powerful plant foods on the planet. And there’s early signs that adding flax seeds to juices and smoothies can reduce your risk of heart disease, cancer, stroke and even diabetes. Some of the nutrients found in flax seeds include a high level of Omega-3 essential fatty acids, lignans/phytochemicals and fiber. This top smoothie ingredient booster will also help reduce constipation, inflammation, menopausal symptoms and fighting colds by boosting your immune system. Just add flax seeds into your smoothie or juice will also give you adequate levels of fiber and some protein and they are low in calories. Just add flax seeds today!

Juice Booster #17 > Just Add Goji Berries

 
Goji berries have been a major component of Chinese medicine for hundreds of years. This exotic deep red berry has become very popular over the past few years, and rightfully so, for it’s healthy load of antioxidants and nutritional value. Just add goji berries into your juice blend or morning smoothie to reap all the benefits of the goji berry. In a recent Swiss study, a 90 day goji berry supplementation plan increased antioxidant levels and offered elderly patients with an edge against muscular degeneration. Not only that, but a recent National Taiwan University conducted a study that found that by just adding goji berries to your diet can help protect diabetics from diabetes related eye deterioration. These findings are just two of many that have been done of this superberry. Just add goji berries into your morning smoothie or blend it into your juice. They are available either dried (preferable) or juiced and can be added to your drinks or eaten as a healthy snack. Organic goji berries will pack in the most amount of nutrients.

Juice Boost Ingredient #18 > Just Add Chic Peas

 
A staple of East Indian cuisine and popular in hummus dips, the chic pea is one of the most nutrient dense foods in the world. With a mild yet nutty flavor, you can just add chic peas to your morning smoothie as a juice boost. Chic peas contain a high level of phytoestrogens, which is the plant version of the natural body hormone oestrogen. So when you add chic peas as a juice boost ingredient into your morning smoothie, you can lower your risk of cancers (for women, especially breast cancer). In addition, chic peas have been found to reduce hot flashes. As a juice boost ingredient, chic peas also contain high levels of vitamins and minerals, fiber and protein.

Juice Booster #19 > Just Add Amaranth

 
A relative of the ultra superfoods quinoa and buckwheat, amaranth is also a nutritionally packed super food that goes well with different flavors and textures in your morning smoothie or juice. If you add amaranth as a juice booster, you will be adding tonnes of Vitamins (including vitamin A, B6, K, C, folate and riboflavin) into your diet in addition to a healthy level of magnesium, copper, iron, potassium and calcium. Just Add amaranth to your juice or smoothie because it contains lots of PROTEIN. In actual fact, amaranth contains 30 per cent more protein than traditional wheat flower, oats and rice. In addition, just add amaranth is completely GLUTEN-FREE. Some of the juice booster amaranth health benefits include cardiovascular support, treatment of hypertension, strengthening of your immune system and even preventing your hair from turning gray!

Top Smoothie Ingredient #20 > Just Add Asparagus

 
The asparagus is one of our top vegetables to add to a morning smoothie or cold pressed juice blend. High in folate, the Vitamin B that helps fight heart disease, in addition to fiber (over 4 grams per cup), asparagus has an awesome side-effect as well. Asparagus superfood is high in Vitamin E, which helps stimulate the production of testosterone in men. This serves as a natural aphrodisiac and is therefore, good for your sex life. In addition, one cup of asparagus added to your daily superfood smoothie or juice will add only 27 calories but lots of Vitamin K which helps prevent osteoporosis. Asparagus also has natural de-bloating health benefits, which will make your muscles look more defined for your summer beach body! Bright green asparagus is by far the healthiest type. Just stay away from the bleached white ones that carry little to no nutritional value. Remember that asparagus doesn’t stay fresh for very long, so wrap the ends with a paper towel and store in a cool place like the fridge. Just Add Asparagus!

Just Add Good Stuff recommends adding some or all of the above juice boost ingredients into your daily smoothie or juice. Please consult with a health professional to make sure you are not allergic to any of these juice boosters. The 5 juice boost ingredients recommended in this article are: flax seeds, goji berries, chic peas, amaranth and asparagus.

Want to ELEVATE your smoothie? Try Adding These 5 Nutritious Juice Booster Ingredients…

 
Want to ELEVATE your morning smoothie or cold pressed juice?  Getting sick and tired of the same textures, flavors or ingredients in your juices? Here are 5 nutritious ingredients that will give your juice a boost! Click here for SET 2 JUICE BOOSTERS and SET 1 JUICE BOOST INGREDIENTS!

Top Juice Booster #11 > Just Add Acai Berry

 
Yes, Just Add Good Stuff is recommending the berry that nobody can pronounce.  Just add acai berries into your smoothie or cold pressed juice blend because they are amazing super berries!  Acai berries are indigenous berries commonly found in the Amazon rain forests.  They are anti-oxidant rich fruits that have been heralded for hundreds of years as an immune stimulating, healing and energy boosting super berry.  As one of our top juice boosters acai berries are easy to find at your local market.  Or you can also opt for powdered acai berry powder but just make sure that it only contains these super berries, no added sugar as comes from an organic source and has never been heated.  Acai berries are amazing for your heart and lowers cholesterol in your blood stream.  In addition, just adding acai berries will boost your immune system and aids in weight loss programs.  The top juice booster also promotes skin health and helps with a an upset stomach, bloating or gas.  Just adding acai berries will also improve your cellular health (high in anthocyanins) and may help fight or even prevent cancer.  Acai berries also contain properties that support normal inflammation that may prevent inflammations due to allergic reactions.  The high levels of phytochemicals also contribute to the ability to slow or reverse typical processes related to aging and cellular oxidative damage, creating anti-aging effects.  The top juice booster also gives you an energy boost, which is great before workouts or physical activity.  Just add acai berries starting today!

Smoothie Boost Ingredient #12 > Just Add Turmeric

 
Turmeric is one of the new super foods and there are many reasons for this!  Turmeric is a rhizomatous perennial plant that belongs to the ginger family and its native to tropical South Asia.  Turmeric is being thrust into the super foods limelight as there are many health benefits by just adding small amounts of turmeric into your daily diet.  As a smoothie boost ingredient, turmeric super food is one of the best boosters in terms of natural health benefits.  Just add turmeric into your smoothie or juice blend will give you the following health benefits: natural anti-inflammatory agent, natural antibiotic, natural antiseptic, natural analgesic plus turmeric speeds up wound healing and improves digestion.  Other turmeric super food health benefits include: prevention of bloating and gas build-up, lowers cholesterol, heals stomach ulcers, strengthens ligaments, improves asthma, prevents progression of Alzheimer’s, aids in fat metabolism and weight management and reduces the side effects of chemotherapy.  Other amazing health benefits of turmeric as a smoothie booster ingredient includes prevention of many types of cancers including breast, prostate, skin, colon, lymphoma, leukemia as well as improving skin conditions like eczema and psoriasis, and it also slows the progression of MS.  As you can see, just add turmeric today!

Top Juice Booster #13 > Just Add Sunflower Seeds

 
Often overlooked, seeds are a perfect addition to any juice or smoothie.  These health promoting seeds will give you a firmer texture and a nuttier flavor.   Sunflower seeds as a top juice booster may be new to you, but contain very high levels of Vitamin E, B1, manganese, copper, tryptophan, magnesium, selenium, Vitamin B6, phosphorous, folate and are low in calories.  Not only that, but just by adding sunflower seeds as a top juice booster ingredient also comes with several health benefits.  Firstly, sunflower seeds are an excellent source of Vitamin E which is a fat soluble antioxidant.  This aids in our cardiovascular system and acts as an anti-inflammatory agent as well.  The sunflower seeds health benefits continues with the phytosterols which help lower cholesterol levels.  Another great sunflower seeds health benefit includes its high levels of magnesium which help to calm our muscles and nerves and counterbalances calcium, thus helping regulate our blood vessels.  As well, the top juice booster in adding a tablespoon or two of sunflower seeds to your morning smoothie includes its high levels of selenium that aid in detoxification and cancer prevention.  The best way to just add sunflower seeds into your juice blend or morning smoothie is to add shelled sunflower seeds that are organic, raw and unsalted.

Juice Boost Ingredient #15 > Just Add Papaya / Papaw 

 
In North America, you may call them papayas but in Australia and South Asia, you may refer to them as papaw.  Other people may call them tree melons… but in the end, papaya, papaw or tree melon are a super fruit!  Cultivated worldwide in the tropics and subtropics, over 7 million tons are now produced globally every year.  Due to the high levels of vitamins and minerals, just adding papaya or papaw into your morning juice blend or smoothie will give you lots of natural health benefits.  This wonder fruit is especially great for digestion and treating digestive problems.  In addition, certain enzymes like papain make papaya or papaw truly unique when it comes to super fruits.  Papaya is also very beneficial for your cardiovascular system.  Rich in provitamin A carotenoids, Vitamin C, folate and dietary fiber, papaw or papaya also contains lots of Vitamin B in the form of folic acid, Vitamin B6, Vitamin B1 and riboflavin.  The skin, pulp and seeds of the juice booster ingredient papaya or papaw is also nutritious with high levels of phytochemicals including polyphenols and lycopene.  Pectin in papaya is also amazing.  Just add papaya into your smoothies and you’ll also be able to treat arthritis, osteoporosis or any other pain as papaws are known for their anti-inflammatory properties and promotes faster healing.  Also, papaya is used for treating colds throughout the world.  Just add papaya!

Top Juice Booster #15 > Just Add Broccoli

 
Broccoli is one of the healthiest vegetables in the world and it adds to both the flavor and texture of your cold pressed juice or morning smoothie.  With high levels of minerals, fiber, vitamins and even protein, broccoli is a welcome addition in order to elevate the nutritional value of your smoothies.  Containing powerful antioxidants, there are ongoing studies of how broccoli consumption can prevent and fight cancers.  In addition, your immune system is boosted considerably by just adding broccoli because of its richness in beta carotene, zinc and selenium.  Broccoli is also high in Vitamin C which is an anti-inflammatory and it also contains high levels of magnesium and potassium that help regulate your blood pressure.  Broccoli as a juice booster also helps fight heart disease and prevents strokes and atherosclerosis.  Vitamin K and calcium in broccoli also promote healthy bones and the folic acid prevents birth defects.  Just adding broccoli will create a great nutritional shake before a workout as well.  This top juice booster will add tonnes of protein (as much as corn or rice) but half the calories.  Just Add Broccoli today!

Just Add Good Stuff recommends adding some or all of the above juice boost ingredients into your daily smoothie or juice. Please consult with a health professional to make sure you are not allergic to any of these juice boosters. The 5 juice boost ingredients recommended in this article are: acai berry, turmeric, sunflower seeds, papaya/papaw and broccoli.

Juice Booster Ingredients > Want to Elevate Your Smoothie or Juice Blend to the next level?

 
If you are looking for 5 new ingredients to add to your morning smoothie or juice, please read on! These five organic, natural and raw ingredients will pack your drink with lots of nutrition, vitamins, minerals, phytonutrients and trace elements that will keep you going through the day! If you missed SET 1 – JUICE BOOST INGREDIENTS, click here or our new SET 3 – SMOOTHIE BOOSTERS. Otherwise, here are 5 new nutritious ingredients that will give your juice a boost!

Juice Booster #6 > Just Add Spinach

An easy way to elevate the health benefits and nutritional value of your juice blend, spinach is one of nature’s best superfoods. A cup of spinach has nearly 20% of your daily dietary fiber requirements which will help in your digestive processes and lower your blood pressure. Recent studies also link spinach to fighting prostate and other cancer with its high levels of phytonutrients. Adding spinach as a juice booster also improves your vision, disease immunity, and brain function in addition to maintaining healthy bones and skin. Just adding spinach to your juice or smoothie will also fight inflammation. Spinach is also very high in antioxidants, which help in combating atherosclerosis as well as osteoporosis. You can find organic spinach at any local grocer or farmer’s market or you can easily grow your own. Spinach is one of our favorite juice boost ingredients!

Smoothie Boost Ingredient #7 > Just Add Hemp Seeds

One of our favourite juice boost ingredients at Just Add Good Stuff is hemp seeds. This is nature’s highest botanical source of essential fatty acids. Hemp Seed as a smoothie booster ingredient will aid as an anti-inflammatory agent, improving circulation and lowering blood pressure and cholesterol. In addition, there are no known allergies to hemp seeds, so they are completely safe for people who are sensitive to lactose, sugar, gluten or nuts. In addition, food cravings are reduced and therefore, hemp seeds are often added into a weight loss program. A juice boost ingredient like hemp seeds will also help you increase focus and energy levels in addition to reducing stress. Hemp seeds are a superfood and there are several reasons for this. They contain high levels of protein (including 20 amino acids … and all 9 essential amino acids). In addition, the hemp seed juice booster also contains fatty acids, Vitamin E and lots of fiber. They are easy to digest and offer a rich source of natural phytonutrients, the disease protection that will aid in your immunity against diseases and infection. Just Add Hemp Seeds!

Juice Booster #8 > Just Add Maca

Derived from a herbaceous plant that is found on the high plateaus of the Ande’s Mountains in Peru, South America, the maca root vegetable has often been referred to as the ‘Peruvian Ginseng’ because of its many health benefits. Often coming in powder form, adding maca as a juice booster will give you lots of added nutrients and energy. A relative of the turnip and rash, the maca root smells a bit like butterscotch and adding maca to your morning smoothie or as a juice booster will help treat everything from chronic fatigue to anemia. Not only that, but maca in any form when consumed will reduce stress levels, anxiety, depression and help balance your mood. In addition, the maca juice booster can also contribute to clearing acne in a natural way in addition to promoting sexual function in both femals and males. Athletes use maca juice boosters to increase energy. WARNING > DO NOT add maca to your smoothie or juice booster if you are breast feeding or if you are pregnant.

Smoothie Booster Ingredient #9 > Just Add Lemon

Many of us forget that lemons help us balance our body’s pH levels. Although acidic in taste, once our body metabolizes lemon, they are alkaline which is the key to good health. Just add lemon into your daily smoothie or juice to boost your immune system as lemons are very high in Vitamin C and potassium. In addition, studies have shown that pectin fiber in lemons help curb food cravings and therefore have been an essential ingredient in many weight loss programs. As well, the smoothie booster ingredient also aids our gastrointestinal tract and keeps things moving in our digestive system. Another often overlooked property of lemons is that they hydrate our lymph system which prevents dehydration and adrenal fatigue. The lemon juice boost also decreases blemishes, acne and wrinkles, promoting healthier skin.

Juice Booster #10 > Just Add Seaweed

Seaweed has been around for centuries and it serves as an ideal choice for any morning juice blend or smoothie if you are looking for more Vitamin A and C as well as magnesium, iodine and calcium. Seaweed doesn’t contain any fat, and a serving only contains 5 to 10 calories, making it a great choice for vegetarians and vegans. The juice booster seaweed includes edible species like Red Dulse, Black Hijiki and Green Kumba, and all are equally nutritious and tasty additions to your smoothie or juice booster. Some of the health benefits of seaweed include aiding your digestive system and lowering your high blood pressure. As well, recent studies have shown that adding seaweed into your diet may have anti-cancer properties. So instead of just having seaweed as part of your sushi roll, try seaweed as a juice booster!

Just Add Good Stuff recommends adding some or all of the above juice boost ingredients into your daily smoothie or juice. Please consult with a health professional to make sure you are not allergic to any of these juice boosters. The 5 juice boost ingredients recommended in this article are: spinach, hemp seeds, maca, lemons and seaweeds.