The benefits of Calcium

Welcome again, it’s been a long time, and today we would like to tell you the health benefits of calcium, and why it is vital to consume enough of it.

We will talk about the functions of calcium, its benefits, the daily recommended intake, and the very best food sources.

Let’s start with the more complicated things. We can already tell you that calcium has many different uses and benefits, but what is its role in the body?

Calcium has multiple functions, the most commonly known is that it keeps your bone healthy, as well as your teeth, but as well, it deals with other things as well, like preventing blood clots and in your nervous system. Regarding your bones and teeth, it keeps them strong so if you happen to have an accident or a fall, they are less likely to break, fracture, or chip. Unfortunately, the older you are the weaker your body is, so you’re at a higher risk of doing serious damage if you don’t have sufficient calcium.

The daily recommended intake, of course, depends on your gender and age. But we can tell you that as an adult, you should aim for around 1000mg per day.

So, you’re probably wondering which are the best sources of calcium. In general, most dairy products are the ones with the highest amount of calcium, however there are lots of vegan options like soymilk, tofu and almonds. In addition to that, kale, rocket and other green salads contain large amounts of calcium.

The list is pretty much endless, but if you’re a busy student and forget to eat because you’re revising too hard, then we recommend that you get some seeds and nuts, as they contain large amounts of calcium. Just eat a few of each every now and then, and you don’t have to worry as much about your calcium levels when you’re working hard on your homework or assignments.

If you enjoyed reading this blog post and want us to post more about delicious foods and all about nutrition, then please don’t hesitate to support us with a follow or like. We wish you a productive Sunday! ~ Rosie and Kevin

Yummy apple-banana-kiwi smoothie

FullSizeRender-2Hello reader,
welcome to another blog post of KosiesKitchen where we break down delicious recipes and teach you what you’re drinking and eating.
Today we have another delicious smoothie recipe for you. Here’s what you need.

 

1 apple – about 115gr
1 banana = about 100gr
1 kiwi = about 90gr
A little bit of water (10-20ml), useful for blenders that have a small container to make sure the blade catches the fruit. You don’t have to use water if your container is big but we do recommend using it, it’s just easier
This makes one glass.

 

First of all you have to peel the banana, put it in chunks into the blender, cut the apple in small pieces because you don’t want the whole thing in your blender. Trust me, it won’t work and as well you don’t want to eat the apple seed. Next thing you have to is either scoop out the kiwi out of its skin or if it’s not as ripe and you can’t do it then simply use a small knife to remove the skin. Next thing you should do is pour in the water, use cold water as it is more refreshing.

 

apple (115gr)
banana (100gr)
kiwi (90gr)
carbohydrates:
15.9gr
20gr
13.2gr
fat:
0.23gr
0.2gr
0.5gr
protein:
0.35gr
1.2gr
1gr
calories:
60
93
55
So in total we have:
Carbohydrates: 49.1gr
Fat: 0.93gr
Protein: 1.55gr
Calories: 208

 

Let’s break this thing further down and see how well it will protect you against pesky microorganisms that will try and fight your immune system.
Here are a few honourable mentions.

 

Vitamin C:
Oh yes, vitamin C, this smoothie is loaded with vitamin C. You’re probably wondering why this smoothie contains a big amount of Vitamin C. The answer to your question is simple. Kiwi. The kiwi contains about 40mg of vitamin C which is an insane number considering there’s a common misconception that only oranges, grapefruits and lemons contain the largest amounts of vitamin C but that’s not the case.
Long story short with our smoothie you will cover almost half of your recommended daily intake, protect yourself from infections and enhance iron absorption.

 

Vitamin K:
Now that read of the amazing kiwi, we will continue revealing the amazing benefits of this exotic fruit. Vitamin K is beneficial for your blood because when you are bleeding, vitamin K regulates the blood clotting. Another benefit is reduction of the chances of osteoporosis.
And for the females out there vitamin K can make your period lighter and easier to handle.

 

Fibre:
The apple, banana and kiwi combined can contain up to 7gr of dietary fibre which is almost a quarter of your daily recommended intake if you’re an adult.
So what is the function of dietary fibre in our bodies? It may not sound very pleasant but if you’re a person that goes to the loo regularly then it will help keeping the stool soft but as well decrease the risks of cancer.

 

Our smoothie contains minerals as well, such as magnesium, calcium and potassium. If you’d like to read more about magnesium then go ahead and check our post about magnesium.

 

By the way, the smoothie covers about 22% of your daily recommended intake of magnesium (300mg recommended based on an adult) and 43% of your daily potassium intake (2000mg recommended based on an adult).

 

Potassium:
Like most other minerals, potassium has many functions. It helps your body with cramps, bone density, brain function and blood pressure. Long story short, if you’ve read our other blog posts you know that you should not abandon fruits in your diet!

 

Thank you for reading to the end! We wish you a wonderful weekend and a great next week.
– Rosie and Kevin

Delicious banana blueberry smoothie

delicious-banana-blueberry-smoothie

Welcome to KosiesKitchen and another easy and healthy recipe that we provide and break down into pieces. We’ll discuss things like ingredients, nutrients and of course how to make this delicious smoothie.

First of all, let’s start with the ingredients. All you need is 3 ingredients and a little bit of patience. Here’s what you need for one glass.

-100gr of blueberries
-100gr of banana

-100gr of greek yoghurt

We recommend that you put in the yoghurt first before the blueberries and banana otherwise, depending on your blender, it won’t blend as well and give your smoothie a nice and lovely texture. You can add milk or water (10-20ml should be more than enough) if you want your smoothie to not be as thick but this is an extra option which we did use.

Sounds simple, right? Just a few ingredients to make a heavenly smoothie to kickstart your morning, add it to your lunch or in case you’re revising for any upcoming exams. Let’s break this sweet thing down and have a deeper look of what we’re actually drinking by looking at this chart.

banana (100gr)
blueberry (100gr)
greek yoghurt (100gr)
carbohydrates:
20gr
6gr
5.2gr
fat:
0.2gr
0.6gr
10gr
protein:
1.2gr
0.6gr
6.5gr
calories:
93
42
134

So in total we have:

Carbohydrates: 31.2gr
Fat: 10.8gr
Protein: 8.3gr

Calories: 185

That doesn’t sound like a lot right? These numbers may look scary but there’s a lot more where they came from, in fact, we haven’t mentioned the vitamins and minerals that are hidden in this tasty smoothie.

Here’s just a few honourable mentions.

Vitamin C:
This is provided by bananas and blueberries and comes to around 40+mg which is almost half the recommended intake. The recommended intake is usually provided by your government and changes depending on the age and gender. You can find a lot of vitamin C in citric fruits such as lemons. So if you want to add a little bit more Vitamin C into your smoothie then go ahead and squeeze some lemon juice into the smoothie.

Vitamin C helps you to protect your body from infections but it also enhances the absorption of iron.

Vitamin B2+B6+B12:

This is also known as vitamin b complex. These vitamins are vital and have a big impact on your nervous system, immune system, metabolism and daily performance. The aforementioned vitamins are provided by the delicious greek yoghurt which is a great substitute for quark and natural yogurt in this smoothie, as it is much sweeter and smoother to compensate the tartness of the blueberries.

Magnesium:

The bananas give this smoothie quite a handful of magnesium which the blueberries add to. If you check out our blog post about the benefits of magnesium, you will know that cocoa powder is an awesome source of magnesium – gram for gram it is one of the most magnesium-rich foods. Our smoothie provides you up to 10% of your daily recommended intake of magnesium. In addition to that, it has a positive impact on your heart and blood.

Calcium:

This important mineral can also be found in the delicious greek yoghurt. This helps prevent osteoporosis as it naturally strengthens your bones. For those of you who aren’t sure what osteoporosis is, it’s a disease that thins your bone tissues, which   can lead to breakages and fractures more easily. Although this is more common in elderly people this doesn’t mean you’re going to have osteoporosis on your 90th birthday.

Probiotics:
Pro what? Probiotics! This can be found in greek yoghurts and pretty much in any other yoghurt in your every day supermarket.
Probiotics are microorganisms, essentially bacteria, that live in the yoghurt. This may not sound tasty at first, but we humans need bacteria whether we want them or not. Without them we wouldn’t have ever been able to cure some diseases.
Let’s just have a second to think about Alexander Fleming and Penicillin. If you want to know what that is, just use google 😃 . But what do those bacteria do?
Probiotics have multiple functions, they can help you with when you’re running to the loo too often, or not enough and lactose intolerance.

Long story short it’s a great thing.

Dear reader, if you think this post is as awesome as bananas and helpful then you should definitely check our blog out more often. We wish you a wonderful weekend – Rosie + Kevin

The benefits of magnesium

Hello and welcome to the next post, where we talk about the infamous mineral called magnesium.
We will talk about the function of magnesium, what it does to your body and which foods contain the most magnesium, but as well we will tell you what the recommended intake of magnesium is.

 

Function:

Magnesium maintains and influences your health a lot for example it is vital for keeping your bones stable. However, magnesium has many other functions such as regulating your blood pressure, lowering the chance of heart diseases and preventing you from developing diabetes.

 

Dosis:

The recommended intake of magnesium per day varies depending on the gender and age. If you are an adult you should definitely try and consume around 300-400mg magnesium per day.
However, if you take too much it can have severe side effects as well, such as diarrhoea or low blood pressure. A magnesium deficiency can be awful and you may experience symptoms like mucles cramps and eye twitches. We recommend you to stick to a healthy diet with a good amount of magnesium.

 

Sources of magnesium:

You are probably asking yourself which food provides the most magnesium and that is a very good and important question.
Nuts, seeds and oat flakes contain a lot of magnesium. Here’s a tip how you can maximise the intake of magnesium naturally without taking any supplements. Take your oat flake müsli and combine it with pumpkin seeds, almonds and milk (to add some little sweetness and more magnesium just sprinkle some fine cocoa powder on your müsli). This is probably the best way to fuel your body up with a good amount of magnesium.
But of course there is a much easier way to get magnesium into your body. Take magnesium supplements. You don’t have to consume them every day, but you can consider taking them every now and then if your eye is twitching because that is a symptom of magnesium deficiency.

 

I have also included a little ranking for you to see which foods contain the most magnesium so you can see easily see which 10 foods have the most.

Each food is based off 100gr.
  1. cocoa powder (~420mg) …. hmm yummy 🙂
  2. pumpkin seeds (~400mg)
  3. dark bitter chocolate (~290mg)
  4. cashew nuts (~265mg)
  5. soy products (~260mg)
  6. almonds (~250mg)
  7. peanuts (~160mg)
  8. wholemeal bread (~150mg)
  9. oat flakes (~135mg)
  10. lentils (~130mg)
If you like this blog post and can’t wait to read more interesting things then please don’t hesitate to give it a like or follow our blog as we will post more frequently soon. The next blog post will be published on Saturday.