Category: Nutrition

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Contrary to popular belief, not only is it a cabbage-family member but it also contains vitamin A and iron. Although it does not contain any carbohydrates, it does contain five percent protein, calcium, phosphorus, potassium, and sulfur. Its three main Constituents are chlorophyll (also known as carotenoid), flavonoids, and cabbage fibers. The main benefits of Brassica are: improving the absorption of nutrients in the blood (including Vitamin A, which helps fight certain diseases), strengthening the intestinal lining, preventing colon cancer, and lowering cholesterol.

Apart from these benefits, there are a lot of other broccoli benefits that you can get from this little yellow plant. Some of its benefits include: preventing cell damage (reducing the formation of pre-malignant lesions in the body), reducing blood pressure, reducing the risk of colon cancer, strengthening the intestinal lining, and lowering cholesterol. However, one of the biggest benefits of Brassica is its ability to reduce the occurrence of certain diseases, including osteoporosis, diabetes, heart disease, and certain forms of cancer (as indicated by recent studies). It has also been proven that it increases the absorption of calcium in the blood, thus increasing bone strength. It has also been proven effective in reducing the symptoms of asthma and reducing the occurrence of lung problems associated with chronic obstruction.

Aside from these benefits, studies have shown that a diet rich in brassica oleracea will help prevent kidney stones and reduce the severity of symptoms of irritable bowel syndrome. Studies also indicate that diets high in cabbage leaves and cabbage fruit reduce the levels of inflammatory substances in the blood and the levels of glucose in the urine. Thus, a diet rich in brassica vegetables such as cabbage, sauerkraut, collard greens, kale, and mustard greens can also help in reducing some of the more serious afflictions associated with chronic inflammation like osteoarthritis, diabetes, heart disease, and colitis. For best results, it would be ideal if you could grow your own natural cabbage sprouts, especially if you live in an area where cabbage is not readily available. This way, you’ll be able to enjoy all the great benefits of this leafy green without having to endure the hassles of buying and shipping cabbage.

A most interesting flower

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Capers, little dried flowers found in Southern California, have a long history as a popular ingredient in many delicious salsas, juices, sauces and candies. They are also sometimes used as an alternative to onions in soups and stews for their milder flavor and lack of pungent taste. History reveals that the Spanish introduced the dried flower in 1512, probably as a cure for haemorrhoids. They soon became a favorite ingredient in all salsas and juices and were considered a gourmet ingredient.

Capers can be eaten just as they are: fresh or preserved in brine, a salty solution made with fish or saltwater. Brine is often mixed with vinegar and tomatoes to make a light, tasty salad dressing. It can also be served on its own, with some added liquid such as white vinegar or olive oil, or as a delicious accompaniment to a white fish dish or grainy meat. Capers go well with roasted vegetables, chicken, turkey and tuna as well as with grilled fish, rice or risotto. Their high nutrition level makes them a great addition to vegetarian/vegan diets.

Today’s market offers a wide variety of dried capers including the more exotic species like the purple Caper or the scarlet Frisee. Many of these come from tropical South America and the Caribbean, where the plant is a natural species. In the United States, production has been primarily confined to a small number of vineyards in the northeast and on the west coast. Much of the remainder is shipped abroad. Like many other exotic imported fruits and vegetables, we are continuing to learn more about the nutritional and culinary history of this versatile plant.

Keeping your body clean

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The Omega-3 fatty acid family is one of the most important sources of anti-oxidants for maintaining health. When anti-oxidants are low, free radicals do more damage to our bodies. These free radicals build up on arteries over time and get clogged with plaque and other problems that lead to heart attacks and strokes. The omega-3 fats found naturally in fish, walnuts, flaxseeds, Brussels sprouts, kale, broccoli, cauliflower, spinach,and soybeans protect cells from damage, reducing the risk of heart attacks and strokes. The anti-oxidant benefits of these nutrients are particularly important for people with chronic diseases like heart disease or cancer.

The benefits of these sources of omega-3s are further strengthened when they are combined with those anti-oxidants that occur naturally in the body, called the anti-oxidant nutrients EPA and DHA. Research has shown that these two nutrients are very important in keeping the arteries clean and free of plaque and other conditions. One of the most promising approaches to increasing omega-3 benefits is to eat an abundant supply of fish, as long as it is not overly fatty, and as long as it contains the essential fats, called eicosapentaenoic acid, or EPA.

The other most important anti-oxidant benefits of the fish oils are their anti-inflammatory benefits. Fish oils containing EPA are particularly effective in reducing swelling caused by rheumatoid arthritis, coronary artery disease, and other cardiovascular conditions. However, the anti-oxidant benefits of these sources of omega-3s are not limited to cardiovascular health. They are also useful for weight loss, especially in people with a genetic tendency toward increased weight. Some preliminary research indicates that the benefits of this fatty acid may be even more profound than those noted for cardiovascular health.

While the health benefits of the fish oil and other omega-3 fatty acids are clearly numerous, there is one case where consuming them appears to have some danger to your health. For people already on certain medications, including some of the more severe anti-inflammatory drugs, consuming large amounts of omega-3 supplements can increase their side effects and put them at risk for life-threatening complications. This is why you should speak with your doctor before starting any new supplement program.

One last group of people who could benefit from the health benefits of fish oil and other omega-3 fatty acid supplements are pregnant women. A recent study showed that pregnant women who had high levels of EPA in their bodies were less likely to develop blood clots during their pregnancy. The reason for this is not yet known, but the levels of these fatty acids may help prevent clots by lowering levels of bad cholesterol in their bodies. This in turn may reduce the chances of premature birth and other dangerous placenta problems that are associated with pregnancy.

There are many supplements on the market containing high levels of these fatty acids. For those who want to take a multi-vitamin containing them, it is important to check the label for a list of recommended ingredients. These supplements are generally considered to be fine, provided they are taken in the right dosage and with the proper nutrition. Those who choose to take them in dietary supplements should talk with their physician first, especially if they are already taking prescription or over the counter medications. While the Omega-3 fatty acids mentioned here are considered to be healthy for most people, they should be used cautiously if you are pregnant, nursing, or have other special considerations to take into account.

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Seafood like fish, lobster, shrimp, cod, haddock, herring, sardines, crab, salmon, haddock, and other fish which have large muscles for protein are rich in omega-3 fatty acids (EFAs). The fatty acids give fish their ability to grow as well as to maintain their shape. Their versatility as food is also well demonstrated by the fact that they can be used to prepare just about any dish you could imagine. For centuries, people have enjoyed seafood not only because of it’s nutritional value but also because it is generally scrumptious and mouthwatering.

However, what many people may not know is that fish can contain high levels of mercury, which is a noxious and cancer-causing substance. It’s mainly found in seafood caught in the cold waters of the northern Atlantic region. The types of fish that have high levels of mercury include tilefish, shark, swordfish, king mackerel, northern pike, trout, whitefish, muskellunge, striped bass, salmon, trout, haddock, sturgeon, amberjack, tilefish, salmon, halibut, striped bass, black fin tuna, king mackerel, among others.

Fish like shrimp, cod, haddock, sardines, salmon, crab, trout, halibut, striped bass, white fish, among others, have a low protein content. However, they are good sources of fats. Other seafood that has high protein content and a high fatty acid content are oysters, crabs, Herring, cod, haddock, tuna, trout, salmon, halibut, bluefish, pike, sturgeon, salmon, mussels, shad, among others. This food type is considered to be a complete food or a balanced food by nutritionists because it provides energy, protein, vitamins, minerals, carbohydrates, fat, lipids, as well as dietary fiber.

In order for us to derive the most nutritional benefit from seafood, it should be healthy enough to maintain our body’s cells, bones, muscles, skin, as well as hormones and enzymes at optimum levels. One of the benefits of eating seafood is that it can help maintain the proper levels of omega-3 fatty acids, which are important for our health. Some research has suggested that Omega-3 helps prevent heart diseases.

Studies also suggest that seafood is beneficial when it comes to increasing your stamina and helping you lose weight. But for people who are on weight loss plans, they have to be careful how much of their food intake is fish in their diets. Some studies have shown that eating a lot of fish actually inhibits the body’s natural ability to burn fats. And too much of this type of food could result to gaining more weight than you want.

When it comes to seafood filleting, there is usually mercury levels in the fish. The good news about mercury levels in fish is that it is usually very low or negligible, especially since the fish will be caught in water where there are large populations of other fish and marine animals. However, in some areas where pollution is a problem, the levels of mercury in fish may be too high. Therefore, if you are planning to buy fish for your recipe, make sure that you check the food label to ensure that it doesn’t contain high levels of mercury.

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Wellness and health are two very different things. In the physiological sense, health is a state of total well-being including regulation of internal organs, maintenance of body temperature, regulation of body functions such as temperature, pulse rate, blood pressure, respiratory rate, etc., and emotional health takes into account a person’s ability to experience happiness, sadness, optimism, guilt, fear, stress, anxiety, or other states of mind. For the emotional well-being, this involves understanding and managing the full spectrum of our emotions and how to deal with them rather than being controlled by them. Simply put, we need good management skills when dealing with our emotions. Emotionally healthy people know how to deal with their feelings and their emotions in healthy ways so that they can enjoy their relationships and have a good support system to help them with their transitions between these states.

Health and wellness then, is a state of complete well-being. In order to be flourishing and healthy, there must be well-being habits. Habits, which can also be called lifestyle choices, are the way of responding to situations in a way that meets the needs and promotes the well-being. Some of these habits include regulating emotions, setting goals and plans, setting and achieving rewards, maintaining a positive self-image, practicing healthy self-care, maintaining social connections, achieving self-awareness, and improving self-recovery. The more we practice and maintain our well-being habits, the better we will be.

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When we talk about well-being, we typically think of three major categories: physiological, psychological, and behavioral. Physiological well-being is comprised of having adequate nutrition, getting enough sleep, getting moderate exercise, maintaining a reasonable weight, using effective healthcare, having reasonable exposure to physical and mental stresses, and having social connections. Psychological well-being is comprised of having open and honest communication with others, managing stress, dealing with anxiety, depression, anger, fear, and worries, maintaining meaningful relationships, and maintaining personal integrity. Behavioral well-being consists of maintaining health and wellness, being assertive, accepting, and encouraging, being able to modify certain behaviors, managing stress, developing, and enhancing strengths, learning new skills, getting involved in activities or hobbies that you enjoy, having a sense of humor, and improving your social connections. The main thing to keep in mind is that well-being is a state of being rather than a personality or character. It is a combination of physiological, psychological, and behavioral components that are brought together to create a healthy balance in one’s life.

There are several definitions for what it means. The American Heritage Dictionary defines it as “a quality of being successful, flourishing, healthy, and orderly”. Wellness is described as “the ability to control oneself in the face of temptation and stressors”. Wellness also includes “the ability to make good decisions and use one’s resources in a productive manner”. Wellness is the ability to regulate your emotional responses and increase your persistence towards goals, responsibilities, and success. You will learn more about this when you finish up studying the definitions for the state of wellness, as this will be a very important concept for you to understand.

What this means is that wellness is a mental, physical, emotional, and behavioral quality that impacts your quality of life. You must have a balance between all three aspects if you are going to maintain a healthy lifestyle and achieve your goals. This is something that you will learn throughout your studies as well as through many experiences that you will have in life. One thing that you must keep in mind is that wellness only becomes a reality when you live it, which is why it is so important that you learn as much as you can about the various facets of this concept as well as how you can use it to lead a better quality of life.

When you study the definition of wellness, you will learn that it includes five elements – physical, mental, emotional, social, and leisure. These five elements are all interrelated, but they are also presented differently, which can cause some problems when trying to understand because it can cause you to have the impression that there are only two elements that make up this concept. Wellness can include both physical and mental wellness, which makes it the best kind of definition for you to use if you want to live a better quality of life. In order to improve your level of wellness, you have to start with your emotions and then work your way towards the other aspects of wellness, which includes the other aspects mentioned in this article as well as some others.

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Is soy a good choice for weight loss? Many people have made the switch from regular “white” carbohydrates like bread, pasta, etc to healthy grains like soy and have noticed a big difference in their weight loss. So why is soy so effective at helping you lose weight? This article will give you an understanding of what it does to help you lose weight and where there are some cons to giving soy as a food source.

First off, soy is a complete food. Unlike many other foods that have parts of them extracted and eaten in small amounts, soy is a complete food that can be digested easily and provides a wide range of nutrients. Its high protein level helps boost your metabolism and gives you energy. Soy is one of the most widely used grains in the world because it has many health benefits and it is often used in ” Primal” (all natural) diet plans such as the Atkins Diet, the South Beach Diet, and the Master Cleanse.

Soy has some drawbacks however. Soy has some of the highest phytic acid levels of any grain and can be hard on the digestive system if you have a low fiber diet. Phytic acid is found in abundance in soy seeds but can also be found in some other common all natural foods like: nuts, apples, oranges, garlic, onions, fish, and beef. By eating large amounts of soy over time, you can increase your risk for eating disorders including IBS and may slow down your body’s ability to digest and absorb protein.

A brief overview of salt

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Salt has been used since ancient times for various medicinal purposes. It was used to alleviate respiratory problems, to treat wounds and prevent infection, to loosen tough stool and to improve appetite. In the 1800s, salt became known as “salt water” after a scientist suggested that adding it to food can make it more digestible. Today, most people prefer salty foods and consider salt an important component of a healthy diet.

There are several non-dietary uses of salt. For example, Pink salt (salt suspended in a non-iodized salt solution) is sometimes recommended as a pre-workout snack by professional athletes. It’s absorbed very quickly by the body and enhances energy levels. Pink salt contains no fat and contains no calories.

Salt is used to season many foods, especially meats. The typical seasoning mixes like salt, hot pepper, salt and oregano are made from sodium chloride, which is absorbed by the human body rapidly and enhances the flavor of foods. 

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Bases like sodium chloride and potassium chloride combine to form salt. The commonest source of salt is seawater. It consists of mostly chloride ions (chloride) and phosphates (potassium chloride). Salt is used to remove air particles, to neutralize tastes in foods, to add color to food products and to make sour foods less sour. Salt is also added to many cosmetics because it makes the skin softer and more supple. It has long been known that c-h bonds inhibit growth of bacteria, and this is one of the reasons why table salt is added to meat and poultry products.

Regular table salt has many negative effects on the body. This includes excess sodium in your system, which causes an increase in blood pressure and heart disease. In addition, high sodium chloride intake can cause gastrointestinal problems like diarrhea and constipation. It can also damage cells in the kidneys, resulting in kidney stones and other kidney related diseases. Even if you don’t get kidney diseases as a result of high salt intake, the damage it can cause on your arteries can lead to heart attacks and strokes.

High salt intake may also result in increased fluid retention, especially if you drink red wine or hard liquor. It can reduce the effects of medication and reduce the effectiveness of diuretics like hydrochlorothiazide and thiazides. When combined with alcohol, it can result in hyperventilation, which is another factor that increases the risk of cardiovascular diseases. The combination of all these negative effects of NaCl is not good for your health.

If you want to live a healthier life, it’s better to follow the American Heart Association’s dietary guidelines than to rely on NaCl. However, even if you follow the recommended diet, you should still monitor your blood pressure and heart rate closely and increase your water consumption gradually. For your information, it has been established that the consumption of NaCl from salt caves is not dangerous. However, prolonged exposure to high levels of this chemical can be unhealthy, and there are many non-chemical related effects that may lead to undesirable results in your blood chemistry.

The key to self-motivation

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How many times have you tried to lose weight and failed? For most people, this number is pretty high. Some people lose weight and gain it all back again. The problem is not with your motivation, it’s with your purpose. A purpose-driven weight loss plan will always ensure there is plenty of motivation to lose weight and keep it off.

What is purpose-driven weight loss?

Having a reason for doing something doesn’t make it a purpose. For example, if I ask you “Why do you want to lose weight?” and your answer is “To look good,” that would be a reason without purpose. No matter how motivated you are, if you don’t have a purpose then you will ultimately lose your motivation. A purpose is a reason that serves other people, not just yourself.

What are some examples of purpose-driven weight loss?

Some examples of purpose-driven weight loss are:

• Lose weight for my spouse
• Lose weight so I will be around longer for my family
• Lose weight so I can teach others to lose weight

Some examples of non-purpose-driven weight loss are:

• Lose weight to look good
• Lose weight to feel better
• Lose weight to be healthier
• Lose weight so others will treat me better

Once you determine your purpose, then the weight loss process begins. Without that purpose, it is all in vain. The next time you go out to eat with your friends and look at the pizza on the menu, remember your family and your weight loss purpose. There is no pizza that tastes as good as spending more time with your family. This will give you the motivation you need to be successful on your weight loss journey in the long run.

The world’s most popular and versatile drink (besides water)

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Chances are, if you’re over the age of 18, you’ve had coffee. Green, unroasted coffee is the most traded agricultural commodity in the world, and the coffee trade is the most traded second only to petroleum¹. Over 2 million cups of coffee are consumed every 5 minutes. Let’s take a look and see how we got to this point.

Types of coffee

• Green Coffee – Unroasted and unmatured coffee seeds
• Green Arabica – Used in Italian espresso
• Coffee Canephora – Contains more than 40% of caffeine than Arabica. Can be cultivated in warmer climates and lower altitudes.

Types of roast

• Light Roast – Light color. Milder coffee variety. No oil on the outside of the bean.
• Medium Roasts – Medium brown in color, preferred in America.
• Medium Dark Roast – Rich, dark color. Bittersweet aftertaste.
• Dark Roast – Black beans. Pronounced bitterness.

Harvesting methods

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• Stripping method – Done by hand. Removes all of the cherries and flowers. Produces bad results because of the mixing of good cherries and bad ones.
• Comb method – Uses a comb to brush trees. Removes all the ripe cherries leaving the unripe ones on the tree. Results in higher quality harvest but not time effective. Plantation owner rarely paid a premium for this premium method.
• Mechanical method – Vibrating machine attached to the trunk of the tree to shake all the ripe cherries loose.
• Hand precision – Picking cherries when they are ripe by hand. The most time consuming and thereby expensive method of harvest coffee.

The history of coffee

The origin

The most enduring Origin story for coffee is of a religious disciple named Omar. Exiled to a desert and forced to live on the berries of trees, he found coffee beans. With time on his hands, he developed the best way to cook coffee beans: by boiling them in water. Coffee saved Omar’s life and he was later made a saint for his discovery.

The early years

Coffee enjoyed its first major popularity  in the Muslim countries of Africa and The Middle East. To improve the brewing process, coffee beans were ground  using a pestle and mortar.

Turkish Coffee

Ordinarily, the ground beans would be filtered before brewing, but the Turkish method leaves the beans in the pot. The ground coffee is added to a copper pot and boiled slowly to ensure fuller flavor and thicker coffee. This is one of the oldest and most enduring methods of brewing coffee.

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The filter

The French are credited with being the first to introduce the filter process around 1710. This method involved the use of wider, deeper, pots that attempted to contain the coffee grounds so they wouldn’t enter the cup.

Coffee Machines

As coffee grew in popularity, it also grew in quality. In the early 19th Century, vacuum brewers came to prominence. The brewing system was based on vapor pressure and led to completely smooth coffee.

Next came the percolator where water is heated to a boil and then strained through a filter containing the ground coffee. This is perhaps the most traditionally popular of all methods and is widely used in millions of homes today.

After many years of success, the percolation method was usurped by the electric drip method in the 1970’s. This method passes water through the coffee basket using the thermosiphon principle. While popular at its inception and for many years later, this method has lost some of its popularity in recent years.

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The first cup of espresso coffee is said to have been made by an Italian in 1884. In recent years the espresso machine has been at the heart of a huge coffee boom. Nestle has taken advantage of this craze with their Nespresso shops now a fixture in the world’s prominent shopping districts.

The popularity of coffee drinking shows no signs of slowing down and nor does manufacturers’ desire to come up with the perfect system. One of the most stylish and innovative new methods is that of the AeroPress which uses a rubber plunge similar to a syringe in order to produce the perfect cup.²

The variety of coffee

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1 – https://en.wikipedia.org/wiki/Coffee

2 – https://i.insider.com/5260531c69bedd060f62774d?width=1000&format=jpeg&auto=webp

Mother’s nourishment

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Wondering which milk is the best to drink? The answer is, it depends. For weight loss, almond milk is the clear winner with the lowest number of calories, however it lacks healthy fat, has low energy density, and is highly processed. Almond milk also has the most nutritional value of plant milks. However, cow’s milk, especially high-fat milks like half and half, have a greater amount of Vitamins A, E, D, and K2 which is great for calcium metabolism and heart health. High fat cow’s milk is also less processed than plant milks, especially in raw form (though raw animal milk can carry food-born illness because it’s not pasteurized).

Let’s look more closely.

Overview of cow’s milk (whole milk)

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Milk is a complex biological fluid consisting of seven main components: water, fat, protein, sugar (lactose), minerals, vitamins and enzymes. It could also be described as a true aqueous solution of lactose, salts and a few other minor compounds, which is emulsified with fat and supports a colloidal dispersion of proteins. The opacity of milk is due to its content of suspended particles of fat, proteins and certain minerals. The colour varies from white to yellow according to the colouration (carotene content) of the fat. Skimmed milk is more transparent with a slightly bluish tinge. Milk of a good flavour has a pleasant, slightly sweet taste, and no odour. It is an excellent source of calcium, phosphates and riboflavin. Vitamin A and D are currently added to whole milk, partly skimmed and skimmed milk.

Scientific investigation in the field of modern nutrition has made clear the fundamental reasons why milk is an essential part of the human diet.  

Fluid milk, the chief product of the dairy industry, is made from raw milk (obtained from healthy cows) and has been modified only to the extent that it has been heat treated (pasteurization, cooling) and homogenized. Standardization of the milk fat content is practiced in order to produce the three most common varieties of fluid milk: whole (3.25% fat), partly skimmed (2% fat or 1% fat) and skimmed (0.1% fat) milk. Pasteurization is the minimum and mandatory heat treatment for fresh milk and is required for public health reasons. Cooling and storage of pasteurized milk at 4 – 5^.C throughout the distribution chain is necessary for quality assurance purposes. Homogenization improves the desirability of milk as a drink by giving it a full body, a richer taste and a whiter appearance. Homogenization also prevents cream separation.

Cow’s milk is one of the most important sources of healthy and functional food ingredients. Its full potential can be appreciated by taking into consideration its wide variety of food industry applications. Fluid milk, in forms ranging from whole milk to skimmed milk, is the main ingredient purchased by dairy processors and manufacturers of yogurt and other high quality fermented milk products. In addition, cheese plants and frozen dessert manufacturers purchase fluid milk in bulk quantities. Its unique functional properties, flavour, nutrition and multiple end uses in further processing are well documented._¹

Overview of plant-based milk

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Common plant milks are almond milk, coconut milk, rice milk, and soy milk. Other plant milks include hemp milk, oat milk, pea milk, and peanut milk. A blend is a plant milk created by mixing two or more types together. Common examples of blends are almond-coconut milk and almond-cashew milk. Although there are variations in the manufacturing of plant milks according to the starting plant material, as an example, the general technique for soy milk involves several steps, including:

• cleaning, soaking and dehulling the beans
• grinding of the starting material to produce a slurry, powder or emulsion
• heating the processed plant material to denature lipoxidase enzymes to minimize their effects on flavor
• removing sedimentable solids by filtration
• adding water, sugar (or sugar substitutes) and other ingredients to improve flavour, aroma, and micronutrient content
• pasteurizing the pre-final liquid
• homoginizing the liquid to break down fat globules and particles for a smooth mouthfeel
• packaging, labeling and storage at 1 °C (34 °F)²

Comparison with cow’s milk

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Generally, because plant milks are manufactured using processed extracts of the starting plant, plant milks are lower in nutrient density than dairy milk and are fortified during manufacturing to add precise levels of micronutrients, commonly Calcium and Vitamins A and D. Nutrients must be added to the plant-milk in order to mimic the nutritional content of cow’s milk. In general, plant-milks have a lower energy density which means they have less energy/mass than cow’s milk.

The actual content of the highlighted plant in commercial plant milks may be only around 2%. Other ingredients commonly added to plant milks during manufacturing include guar gum, xanthan gum, or sunflower lecithin for texture and mouthfeel, select micronutrients (such as calcium, B vitamins, and vitamin D), salt, and natural or artificial ingredients—such as flavors characteristic of the featured plant—for aroma, color, and taste. Unlike plant-milks, the nutrition in cow’s milk is completely natural and, even though there are additives sometimes (like vitamin D) the milk doesn’t need to be engineered.³

What type of milk is right for you?

Again, this depends on your objective. For weight-loss, almond milk is best. For vegans, soy milk is best because of its superior protein value. For athletes, cow’s milk is probably best because of the high amount of energy. For keto, whole milk or half and half is best because of the low amount of carbs and high amount of fat. Worried about your carbon footprint? Oat milk is the clear winner.⁴

1 – http://www.milkingredients.ca/index-eng.php?id=182

2, 3 – https://en.wikipedia.org/wiki/Plant_milk

4 – https://climatesociety.ei.columbia.edu/news/how-oat-milk-can-help-save-environment