Health

Don’t Forget to Get Plenty of Sunlight to Improve Health

Where did we find this stuff? Here are our sources: https://www.medicinenet.com/heat_stroke/article.htm https://painendshere.com/can-sunlight-provide-natural-stress-relief/ https://www.theactivetimes.com/ https://www.unitypoint.org/ https://www.sciencedaily.com/releases/2013/05/130507195807.htm https://ksmedcenter.com/sunlight-benefits-and-danger/ https://anzmh.asn.au/2017/06/27/benefits-sunlight/   NEXT >> Rina - April 20, 2020

Some important effects of natural sunlight on your body. Natural lighting helps people be more productive, happier, healthier, and calmer. Natural light has also proven to regulate some disorders including SAD (Seasonal Affective Disorder). Exposure to sunlight is the primary method in which people receive a sufficient amount of vitamin D. When natural sunlight hits the skin it triggers the body’s production of vitamin D. Vitamin D is also known as “the sunshine vitamin.” It is a crucial ingredient for overall health. The Kansas Medical Center says “if the exposure to sunlight is moderate, the benefits outnumber the dangers. First of all, sunshine has a good effect on mental health and well-being, both due to the visible light and to the warming effect”.

It protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer. It has been proven that sunshine stimulates your immune systems’ vitamin D and T cells which results in boosted immunity. According to the World Health Organization, sun exposure can treat several skin conditions for the right person. Doctors have recommended UV radiation exposure to treat psoriasis, eczema, jaundice, and acne. While light therapy isn’t for everyone, a dermatologist can recommend if light treatments will benefit your skin concerns. The sunlight gives both health benefits and implies dangers. Read more to learn about how to get the most benefits and avoid the dangers from the sunlight.

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1. Vitamin D

Vitamin D is a vitamin involved in maintaining healthy bone strength. One way you can get this sun vitamin is exposure to the ultraviolet light from the sun. You really don’t need that much time in the sun to reap the benefits. Doctors recommend just 15 minutes of sun exposure to provide all the Vitamin D that you need. Research has shown that “The spring sunshine might be even better for men, as a second vitamin D study suggests it decreases their risk of developing kidney cancer.” We rely on solar energy to enable our bodies to stave off infections and fight disease. Studies have shown that vitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD).

Vitamin D reduces the risk of many forms of cancer and increases survival rates once cancer reaches a detectable stage. Vitamin D has some important functions in the body. It promotes reduced inflammation and modulates cell growth. It’s also very hard to get enough from food sources alone. The sun is the best natural source of Vitamin D, and it only takes 5-15 minutes of sunlight a few times a week to notice a difference. Get outside and expose yourself to direct sun on your arms and face to soak up this necessary vitamin. Just remember to use sunscreen if you’ll be outside for more than 15 minutes.

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2. Diabetes

Unfortunately, diabetes has been increasing among individuals over the years. Vitamin D deficiency may put people at higher risk of developing type 2 diabetes, according to a new study now published in the journal PLOS ONE. According to Larkin Hospital, vitamin D plays a huge roll in the production of insulin and studies have shown a positive association between insulin resistance and vitamin D deficiency.

They explain, “many studies supplementing vitamin D to subjects at risk of diabetes have shown significant improvements in fasting glucose levels, insulin production, insulin resistance, and A1c control (a marker of long term blood glucose levels).” Preliminary studies suggest that vitamin D supplements may actually improve blood sugar and insulin levels in diabetics, especially those who are vitamin D deficient.

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3. Low Blood Pressure

High blood pressure is extremely dangerous, it’s important to educate yourself on ways to lower your blood pressure. One of which includes, exposure to sunlight. Research has shown that nitric oxide stored at the top layer of the skin reacts to sunlight which causes blood vessels to widen as the oxide moves into the bloodstream. This results in lower blood pressure.

When sunlight hits your skin, your body releases something called nitric oxide into your blood. This compound brings down blood pressure and improves heart health. Maintaining healthy blood pressure can reduce your risks of cardiac disease and stroke. Feelings of relaxation may also naturally bring down blood pressure, so boosting your happiness by soaking up rays also aids in keeping your pressure down.

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4. Heart Health

Many studies have suggested that a lack of sunlight is linked to cardiovascular disease. In 2013, scientists in Denmark found that sunlight may actually protect the heart. When they analyzed more than 4 million medical records, they discovered that people who’d been diagnosed with skin cancer were actually less likely to have had a heart attack (or to have died from any cause) over the course of the study.

“As skin cancer is a marker of substantial sun exposure, these results indirectly suggest that sun exposure might have beneficial effects on health,” the study authors wrote. However, they caution that this does not prove a cause-and-effect relationship, and that sunlight’s effects on heart health should be studied more directly.

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4. Light and Sleep

A good night’s sleep is a great way to reduce stress and allow your body to let go of the hardships from the day. Morning sunlight exposure is linked to better sleep and health. Getting less morning light could make it more difficult for you to fall asleep and wake up at your preferred time. With more sunlight in the summer, you are likely to feel more awake. The serotonin that you soak up from the sun’s rays does more than just boost your mood. It can also help you get a more restful nights sleep. Working in tandem with serotonin is melatonin, a chemical in your brain that lulls you into slumber and one that sun also helps your body produce.

If you are suffering from insomnia, try to stick to traditionally light and dark cycles, getting sunlight during the day so you can catch some zzz’s at night. Sunlight exposure impacts how much melatonin your brain produces, which is what tells your brain when it is time to sleep. When it gets dark, you start producing melatonin so you are ready to sleep in about two hours. Bright light in the morning also allows your melatonin production to occur sooner and more easily in the evening, encouraging deeper sleep at an earlier time.

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5. Sunlight and your appetite

According to Livestrong.com, lack of sunlight can result in depression which can affect your appetite. They also explain how hunger is controlled by a part of your brain called the hypothalamus. It works with serotonin and helps relieve hunger. Lack of sunlight causes a drop in serotonin levels, which can result in the feeling of fullness not being achieved.

Meaning that exposure to sunlight will help you control your appetite. Sunlight also increases your activity level. As the weather gets warmer there are more outdoor activities to participate in. Research has shown that Alzheimer’s patients exposed to bright light encountered fewer symptoms of depression, agitation, and nighttime wakefulness.

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6. Your Bones and Skin

As we know, vitamin D nourishes our bodies. What many of us don’t know it that vitamin D actually helps our body better absorb calcium. This results in strong, healthy bones. Sunshine may actually be able to fight skin diseases by attracting immune cells to the skin surface. UV radiation exposure has been proven to treat eczema, acne, and psoriasis. Remember how we mentioned Vitamin D does some pretty important stuff for your body?

Low Vitamin D has been linked to diseases like osteoporosis and rickets, and one of the most specific benefits of Vitamin D is earning stronger bones and teeth. Move over, calcium! How much Vitamin D do you need? For adults, a daily intake of 4,000 international units (IUs) is recommended. While calcium intake is also crucial for bone health, getting enough sun helps your body absorb the calcium.

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7. Your Eyes

As you age, vitamin D can help your eyes stay healthy and strong. People with early age-related macular degeneration (AMD) are associated with lower levels of vitamin D in their blood. Among older Americans, AMD is the leading cause of vision loss, with more than 25 million people worldwide suffering from it.

Sunlight causes special areas in the retina, which trigger the release of serotonin. Contrary to what many people believe, sunlight is not the enemy to our eyes. Vitamin D has been linked to improved vision and eye aging. According to research, “the effect that the rays of the sun have not only a benefit but a curative effect upon the eyes.”

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8. Your Brain

Exposure to sunlight has been linked to increased levels of a natural antidepressant in the brain. The brain produces more serotonin on sunny days than darker days. Therefore, individuals experiencing depression may feel fewer symptoms if they spend time in the sun. An important effect of sunlight in the early morning is the production of serotonin. Serotonin is a neurotransmitter that, in moderately high levels, improves your mood and encourages a calm, focused mind.

If serotonin levels drop, and melatonin levels are proportionately too high, feelings of tiredness, grogginess, and irritability are common and will only aggravate any feelings of stress you may be experiencing. Sunlight directly affects the brain’s pineal gland. It’s the gland that produces melatonin; a powerful antioxidant that is important for sleep quality and helps prevent depression. So get outside so you can get a good night’s sleep; it’s important for proper brain function.

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9. Enhances Your Mood

It turns out “sunny disposition” is more than just an expression: Researchers at BYU found more mental health distress in people during seasons with little sun exposure. On the contrary, days with plenty of sunshine were associated with better mental health. In fact, the availability of sunshine has more impact on mood than rainfall, temperature, or any other environmental factor.

Getting some sun increases your serotonin and helps you stave off Seasonal Affective Disorder (SAD) and sun exposure can also help people with anxiety and depression, especially in combination with other treatments. Dr. Bligard says there are many benefits from sunlight, including that it is a free mood enhancer. Being in the sun can make people feel better and have more energy. Sunlight increases the levels of serotonin in the brain, which is associated with improved mood. Not surprisingly, serotonin levels are highest in the summer.

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10. Seasonal Affective Disorder

In certain people, the lack of sunlight in the winter seems to trigger depression. Symptoms include bad moods, difficulty making and keeping friends, overeating, tiredness, and sleeping too much. Seasonal depression, formerly known as Seasonal Affective Disorder, is rare in the warmer months. Seasonal Affective Disorder is believed to be linked to a lack of sunlight. It is a form of depression that is roused by changing seasons. According to Healthline, “without enough sunlight exposure, a person’s serotonin levels can dip low.”

“Low levels of serotonin are associated with a higher risk of seasonal affective disorder (SAD).” According to the Mayo Clinic, decreased sun exposure has been associated with a drop in serotonin that can lead to SAD. You’re more likely to experience SAD in the winter when the days are shorter and the nights are longer. One of the treatments for SAD is light therapy, which is also known as phototherapy. A doctor can recommend a special light box designed to stimulate the brain to make serotonin and reduce excess melatonin production.

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11. Relieves Stress

Everyone experiences stress for various factors, such as family, work and health issues. Stress can be relieved in a variety of ways, including exercise, having relaxing hobbies, walking the dog or getting out in the fresh air for a little sun exposure. As we have previously discussed, too much stress can be incredibly harmful to your physical, mental and emotional health. Not only should you work to reduce stress through organizing your work life, but catching some rays will benefit you, as well.

Sunlight gives you healthier skin, and it also encourages your brain to release chemicals that help you feel better and reduce stress. Another important effect of sunlight in the early morning is the production of serotonin. Serotonin is a neurotransmitter that, in moderately high levels, improves your mood and encourages a calm, focused mind. If serotonin levels drop, and melatonin levels are proportionately too high, feelings of tiredness, grogginess, and irritability are common and will only aggravate any feelings of stress you may be experiencing.

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12. Air Quality

If you’re like most people, you spend about 90% of your days indoors. On the coldest days of winter or hottest days of summer, it can be even more. So what happens when we spend so many hours inside? We get less fresh air (and indoor air quality is typically 2-5 times more polluted than outdoors). We get less time in nature (which has been shown to have a multitude of benefits for health and well-being). And, we get less time basking in the rays of the sun.

Over the past couple of decades, the main public health message regarding sunshine has been focused on ensuring people don’t spend too much time in the sun in order to reduce the risk of skin cancer. However, an increasing body of evidence shows a litany of negative health effects when we don’t get enough. That’s exactly why sustainable home design (which focuses as much on the health of inhabitants as it does on the health of the planet) includes maximizing natural lighting. But that’s not the only benefit of inviting in some sunshine.

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13. Harmful Effects of the sun

The sun radiates light to the earth, and part of that light consists of invisible UV rays. When these rays reach the skin, they cause tanning, burning, and other skin damage. UVA rays cause skin aging and wrinkling and contribute to skin cancer, such as melanoma (the most dangerous form of skin cancer). When UV rays enter skin cells, they upset delicate processes that affect the skin’s growth and appearance. Over time, exposure to these rays can make the skin less elastic. Sun exposure causes most of the skin changes that we think of as a normal part of aging.

Over time, the sun’s ultraviolet (UV) light damages the fibers in the skin called elastin. When these fibers break down, the skin begins to sag, stretch, and lose its ability to go back into place after stretching. The main risk factor for sunburn, premature skin aging, skin damage, and skin cancer is exposure to UV light from the sun. More than 90 percent of skin cancers are caused by sun exposure. Using tanning beds and tanning lamps also increases the risk of skin damage and skin cancer.

 

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14. Sun Damage to the Eyes

The UV rays of the sun don’t just damage your skin. Ultraviolet keratitis is a generally temporary condition that can result from staring at the sun too long, causing a variety of eye issues. Long-term, unprotected exposure to ultraviolet light from the sun can damage the retina. The retina is the back of the eye, where the rods and cones make visual images, which are then sent to the visual centers in the brain.

Damage from exposure to sunlight can also cause the development of cloudy bumps along the edge of the cornea, which can then grow over the cornea and prevent clear vision. UV light is also a factor in the development of cataracts. Fortunately, the damage done by the sun burning your eyes typically isn’t permanent. Much like burns on your skin, it should heal itself in a few days. The risk of permanent damage is low if exposure to UV rays was limited to the front part of the eye, the cornea.

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15. Heat Exhaustion

According to the Centers for Disease Control and Prevention (CDC), heat exhaustion is the body’s response to excessive loss of water and salt, usually through excessive sweating. People working in a hot environment are at risk of heat exhaustion. Heat exhaustion is a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating. It’s one of three heat-related syndromes, with heat cramps being the mildest and heatstroke being the most severe. If heat exhaustion is left untreated, it can lead to heatstroke.

Symptoms of heat exhaustion include:

  • Headache
  • Nausea
  • Dizziness
  • Weakness
  • Irritability
  • Thirst
  • Heavy sweating
  • Elevated body temperature
  • Decreased urine output
The harmful effects of the sun

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16. Heat Stroke

A heatstroke is a form of hyperthermia in which the body temperature is elevated dramatically. It is a medical emergency and can be fatal if not promptly and properly treated. The cause of heatstroke is an elevation in body temperature, often accompanied by dehydration. Heatstroke is the most serious heat-related illness and can be life-threatening. According to the CDC, heatstroke causes the body’s temperature to rise quickly and can reach up to 106 degrees Fahrenheit within 10 to 15 minutes. Heatstroke requires immediate medical attention because if it is left untreated, it can cause death or permanent disability.

If you notice heat stroke, call 911 immediately. Symptoms of heatstroke include:

  • Confusion, altered mental status, slurred speech
  • Loss of consciousness (coma)
  • Hot, dry skin or profuse sweating
  • Seizures
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17. Sunburn

Sunburns widely recognized as one of the most common negative effects of too much sun exposure. The maximum symptoms of sunburn do not usually appear until about four or five hours after the sun exposure occurs. Ultraviolet light is the cause of sunburn, which may come from the sun or even tanning beds.

General symptoms of sunburn include:

  • Redness
  • Pain/tenderness
  • Swelling
  • Blisters
  • Flu-like symptoms, such as nausea, fever, chills or headache

If you notice a sunburn fever, it’s time to seek attention from a medical professional. Besides a fever, severe burns also involve significant pain and extensive fluid-filled blisters. Mild sunburn will continue for approximately 3 days. Moderate sunburn lasts for around 5 days and is often followed by peeling skin. Severe sunburn can last for more than a week, and the affected person may need to seek medical advice.

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18. Heat Rash

A heat rash is a skin rash that occurs when sweat ducts trap perspiration under the skin. Heat rash often takes place during hot, humid weather and, according to the CDC, often looks like red clusters of pimples or small blisters. Heat rash develops in skin folds, elbow creases, the groin or on the neck and upper chest. A heat rash can be treated by staying in a cool environment to prevent sweating and by keeping the affected area of skin dry. To help relieve the symptoms of heat rash, the CDC suggests using powder to increase comfort.

However, it is not advised to use ointment or creams. Bathe or shower in cool water with nondrying soap, then let your skin air-dry instead of toweling off. Use calamine lotion or cool compresses to calm itchy, irritated skin. Avoid using creams and ointments that contain petroleum or mineral oil, which can block pores further. They go away by themselves. If your heat rash doesn’t go away after 3 or 4 days, or if it seems to be getting worse, call your doctor.

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19. Skin Cancer

The worst consequence of long-term exposure to the sun is the development of skin cancer. Too much UV radiation from the sun or sunbeds can damage the genetic material (the DNA) in your skin cells. If enough DNA damage builds up over time, it can cause cells to start growing out of control, which can lead to skin cancer. Because the sun damage to the skin develops over the years, the older you are, the greater the risk of developing skin cancer.

After years of exposure to the sunlight, providers look for three common types of skin cancer (in order of how often they occur): basal cell carcinoma, squamous cell carcinoma, and malignant melanoma. Cumulative sun exposure causes mainly basal cell and squamous cell skin cancer, while episodes of severe sunburns, usually before age 18, can raise the risk of developing melanoma.

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20. Basal Cell Carcinoma

This type of skin cancer almost always occurs on sun-damaged skin and is usually pink, shiny and raised. Doctors have noted that basal cell carcinoma is especially common in the beard area of men where they use a razor and take the top off cancer.

Although BCC doesn’t generally spread, it does get bigger and deeper over time and can become a problem if ignored. Basal cell carcinoma is a very slow-growing type of non-melanoma skin cancer. This type of skin cancer needs to be treated and has a high cure rate. If left untreated, basal cell carcinomas can become quite large, cause disfigurement, and in rare cases, spread to other parts of the body and cause death.

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21. Squamous Cell Carcinoma

Squamous cell carcinomas (SCCs), also known as epidermoid carcinomas, comprise a number of different types of cancer that result from squamous cells. These cells form on the surface of the skin, on the lining of hollow organs in the body, and on the lining of the respiratory and digestive tracts.

In a small number of cases, SCC can spread to the lymph nodes and rarely to other organs. These can vary in severity and may require special surgical treatments, such as Mohs Surgery, for removal, if they are large or in difficult-to-treat areas. Squamous cell carcinoma of the skin is usually not life-threatening, though it can be aggressive. Untreated, squamous cell carcinoma of the skin can grow large or spread to other parts of your body, causing serious complications.

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22. Malignant Melanoma

Melanoma is the least common of these skin cancers, but it is increasing every year, especially in young women between the ages of 18 and 29 because of the high rate of tanning bed use in this population. Melanoma is very dangerous and can occur in any place where there are pigment-producing cells, include the entire skin, moles, birthmarks and the eye. It does not have to be in direct sun-exposed areas, but sun exposure increases the risk.

It can spread to lymph nodes and beyond to other organs, including the brain, lungs, and liver. Melanoma is much more common in families with a history of abnormal moles or malignant melanoma. Those who have had melanoma have a significant risk of developing other melanomas, so doctors recommend regular skin checks.

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23. Why are Tanning Beds More Harmful Than the Sun?

A common misconception, promoted by the tanning bed industry, is that tanning beds are safer to use for tanning than direct sun exposure. Many teens will tan before prom to look good in their dress clothes, but many doctors say, they aren’t doing themselves any favors. Tanning beds put out UVA light that is much more intense than what you receive outdoors because it does not work as efficiently as UVB light.

UVA goes significantly deeper into the skin than UVB and not only causes skin cancer, but it causes more leathery wrinkled skin. In the United States, research shows more than 400,000 cases of skin cancer each year are attributed to indoor tanning. Studies have shown the risk of malignant melanoma is much higher in people who use tanning beds.

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24. Wrinkles and Aging

One of the main environmental factors that ages our skin is ultraviolet (UV) radiation from the sun. In fact, it’s estimated that 90% of skin aging is due to the effects of the sun! The sun causes proteins in our skin to deteriorate, leading to the loss of our youthful appearance over time. We associate wrinkles with aging, but sun exposure is a significant factor in their development and how early they appear. UV light damages collagen and elastic tissue in the skin, so it becomes fragile and does not spring back into shape, causing sagging.

The ultraviolet rays from the sun penetrate into the skin. There, they damage the elastic fibers that keep skin firm, allowing wrinkles to develop. Sunlight is also responsible for age spots or “liver spots” on the hands, face, and other sun-exposed areas. The only factor worse than UV light exposure for aging and wrinkling is cigarette smoking, which causes the skin to become yellowish and thick with deep wrinkles. Some people will also get white cysts and blackheads on the cheekbones from sun exposure and smoking. UV light exposure also causes white and dark spots on the skin, as it damages the surface cells.

 

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25. Protection from the Sun

Much of the damage to our skin caused by sun exposure can be prevented. If you are going to be outside for long periods, sit under a cover of a building, an umbrella or a tree that has dense shade underneath. The Kansa Medical Center says “The best way to get just enough sun exposure to get the benefits, but not so much to suffer the harms caused by sun rays, is just to expose your skin for the sun some time, and then cover the skin by clothes”.

Sun protection tips include:

  • Avoid the sun during peak hours of 10 am – 2 pm.
  • Seek shade.
  • Wear clothing with UPF protection (ultraviolet protection factor) UPF 50+ helps block 98% of UVA/UVB rays.
  • Wear sunglasses with UV protection.
  • Wear a wide-brimmed hat.
  • Always apply sunscreen at least 15 minutes before going outdoors, even on a cloudy day
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26. In summary

While too much of the sun’s warm rays can be harmful to your skin, the right balance can have many benefits. When natural sunlight hits the skin it triggers the body’s production of vitamin D. It protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer. Another important effect of sunlight in the early morning is the production of serotonin.

Serotonin is a neurotransmitter that, in moderately high levels, improves your mood and encourages a calm, focused mind. If serotonin levels drop, and melatonin levels are proportionately too high, feelings of tiredness, grogginess, and irritability are common and will only aggravate any feelings of stress you may be experiencing. Research has proven that natural lighting helps people be more productive, happier, healthier and calmer. Just be sure to use caution when enjoying the sun.

Where did we find this stuff? Here are our sources:

https://www.medicinenet.com/heat_stroke/article.htm
https://painendshere.com/can-sunlight-provide-natural-stress-relief/
https://www.theactivetimes.com/
https://www.unitypoint.org/
https://www.sciencedaily.com/releases/2013/05/130507195807.htm
https://ksmedcenter.com/sunlight-benefits-and-danger/
https://anzmh.asn.au/2017/06/27/benefits-sunlight/

 

Food

Heart-Healthy Recipes from Some of the World’s Healthiest Countries

Chad, Greece, Israel, Japan, India, Thailand, South Korean, Spain, Sweden, and Vietnam. You may be wondering – what is “Heart Healthy” cooking? A heart-healthy diet is… Rina - April 17, 2020

Chad, Greece, Israel, Japan, India, Thailand, South Korean, Spain, Sweden, and Vietnam. You may be wondering – what is “Heart Healthy” cooking? A heart-healthy diet is full of fruits, vegetables, beans, and whole grains and includes low-fat dairy, fish, and nuts as part of a balanced diet. It’s important to limit the intake of added sugars, salt (sodium) and saturated fats. Low-fat cheeses, such as ricotta, fresh or part-skim mozzarella, and feta are best. Red meat should be eaten sparingly since it can contain high amounts of saturated fat, which is linked to increased risk of cardiovascular disease, obesity, and diabetes. Heart-healthy recipes from the 10 healthiest cuisines worldwide.

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Chadian cuisine, Traditional assorted African dishes, Top view. Shutterstock.

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1. Number One – Chad

Out of the 10 healthiest countries in the world. Chad has the number one healthiest cuisine. Known for its fresh food markets and preservative-free meals. Chad is known for its Okra, dried pimento, guava, mangoes, cassava, mutton, goat, and fish. All are rich in nutrients and low in saturated fats. Making it our first choice for heart-healthy recipes from the 10 healthiest cuisines worldwide.

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Maharagwe, Red Beans in Coconut Sauce, Chadian cuisine, Traditional assorted African dishes, Top view. Shutterstock.

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2. Maharagwe

4½ cups cooked red kidney beans oil
2 medium onions, chopped (2-2½ cups)
1 jalapeño or other hot pepper, seeded and minced or ¼-½ teaspoon ground cayenne pepper, to taste
2 cloves garlic, minced
1 teaspoon mild curry powder
½ teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon ground cardamom
½ teaspoon ground coriander
salt + to taste
2 cups diced fresh tomatoes)
a can (14oz) full-fat premium coconut milk
chopped cilantro for garnish

Heat the oil. Add the diced onions and hot pepper and cook for five minutes, until the onions are translucent. Then, add garlic, curry powder, cumin, turmeric, cardamom, and salt, and cook for one minute more. Next, add the drained beans to the onions, along with the tomatoes, their juices, and the coconut milk. Bring to a boil, then reduce the heat to low and cook for about 15 minutes, until the coconut milk thickens. The level of the sauce should come up to just cover the beans. If there’s not enough liquid, add a bit of water and cook another minute or two. Taste the maharagwe, and add more salt if it needs it or more cayenne pepper if you’d like it spicier. The sauce will thicken more as it cools. Serve maharagwe hot with cooked rice, ugali, or with the flatbread of your choice. Serves 4-5

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Daraba – vegetable stew, the cuisine of Chad, African cuisine. Shutterstock.

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3. Deraba

3 small tomatoes, diced
1 eggplant
1 sweet potato
20 fresh okra, sliced, or 1 ½ cups frozen
4 cups Swiss chard, chopped
1/4 cup peanut butter
1/2 tsp. crushed chili flakes
3/4 cup hot water
1/2 teaspoon oil
Salt to taste

Sauté onion in one tablespoon of oil for 5 minutes, until softened. Add eggplant and tomatoes, saute for another 5 minutes. Then add the sweet potato, along with 5 cups of water. Next, add the spices and simmer for 15 minutes. Add okra and greens and simmer for 5 minutes. Put the peanut butter into a small mixing bowl and add hot water, stir to blend the peanut butter into a smooth paste, and add to the soup. Simmer for 5 minutes. Serve along with white rice. Serves 6

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Breakfast Bouille, Rice and Peanut Porridge, Chadian cuisine, Traditional assorted African dishes, Top view. Shutterstock.

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4. La Bouillie

4 cups of water
1 cup of rice
2 Tablespoons peanut butter
3 Tablespoons of wheat or cornflour (or millet)
juice from one whole lemon
milk as desired

In a large saucepan, bring 3 cups of the water to a boil. Add rice.
In a bowl, combine peanut butter with the remaining cup of water. Stir until peanut butter is nearly all dissolved. Add mixture to cooking rice. Allow water to return to a boil and add the wheat, millet or cornflour.
When cereal nears desired thickness, remove from heat, stir in lemon juice and cover.
Add milk and sugar (to taste) to achieve desired sweetness and thickness. Serves 4

Heart-healthy recipes from the 10 healthiest cuisines worldwide
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5. Second place goes to – Greece

The Greek diet is known for its unsaturated fats, legumes, vegetables, fish, and grains. As a result, its nutritional values are very high, particularly in omega-3, from its popular ingredients of chickpeas, peppers, and sardines. When you hear the words ‘salad’ and ‘yogurt’ they are usually followed ‘Greek,’ it isn’t really so surprising that Greek cuisine is among the healthiest in the world.

Heart-healthy recipes from the 10 healthiest cuisines worldwide
Roasted yellow and red bell pepper salad with capers and olives. Grilled vegetables. Shutterstock.

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6. Roasted Pepper Salad

4 cups of water
1 cup of rice (you can also use wheat)
3 Tablespoons all-natural peanut butter
3 Tablespoons of wheat or cornflour (or millet)
juice from one whole lemon
milk as desired
4 Bell Pepper (red and yellow)
10 Olive (Kalamata)
2 tablespoons of capers
1 clove of Garlic (minced)
1/2 cup of Basil (chopped)
Black Pepper (to taste)
4 tablespoons of Olive Oil
Salt (to taste)
Preheat the oven to 450°F (232°C.) Cut the peppers in halves and place them on a baking sheet skin side up. Roast them for 20 minutes until they turn black on the outside.
Add the garlic, basil, drained capers, and olives into a medium-size bowl and set aside.
Gently remove the blackened skin from the peppers and cut them in long strips. Toss them with the rest of the ingredients, add olive oil, season to taste with salt and pepper, and mix well. Serves 6
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delicious golden crust hot greek spinach feta cheese pie or spanakopita cut in slices on white paper with piece on spatula on a table, authentic recipe, side view from above, close-up. Shutterstock.

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7. Spanakopita

3 tablespoons olive oil
1 onion, chopped
1 bunch green onions, chopped
2 cloves garlic, minced
2 pounds spinach, rinsed and chopped
1/2 cup chopped fresh parsley
2 eggs, lightly beaten
1/2 cup ricotta cheese
1 cup crumbled feta cheese
8 sheets phyllo dough
1/4 cup olive oil

Preheat oven to 350 degrees F (175 degrees C). Lightly oil a 9×9 inch square baking pan. Heat olive oil in a large skillet over medium heat. Saute onion, green onions and garlic, until soft and lightly browned. Stir in spinach and parsley, and continue to saute until spinach is limp. Remove from heat and set aside to cool. In a medium bowl, mix together eggs, ricotta, and feta. Stir in spinach mixture.
Lay 1 sheet of phyllo dough in a baking pan, and brush lightly with olive oil. Lay another sheet of phyllo dough on top, brush with olive oil, repeat with two more sheets of phyllo. The sheets should overlap the pan. Spread spinach and cheese mixture into the pan and fold the excess dough over the filling. Brush with oil, then layer the remaining 4 sheets of phyllo dough, brushing each with oil. Tuck overhanging dough into the pan to seal in the filling. Bake in preheated oven for 30 to 40 minutes, until golden brown. Serves 6
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Fresh beet, orange, radicchio, black olives salad. Shutterstock.

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8. Beet, Orange, Olive Salad

3 medium beets
2 sweet oranges
1 red radish
1/2 small red onion, thinly sliced
3 tbsp flat-leaf parsley, chopped
1/4 cup black olives
2 tbsp olive oil
1 tbsp Apple cider vinegar
sea salt and freshly ground pepper, to taste

Slice beets into medium cubes. Segment the oranges pieces and add to the beets. Add radish, onion, parsley, and olives to the mix. For the dressing, whisk together both oils, vinegar, salt, and pepper. Serves 5

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A delicious Mediterranean breakfast in the port of Tel-Aviv, Israel. Shutterstock.

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9. Third place goes to – Israel

The Israeli diet resembles both the Mediterranian and Middle Eastern cuisines. Consisting of an abundance of fresh fruits and vegetables accompanied by legumes, fish, and olive oil. It’s careful spicing adds additional flavor and also helps boost the metabolism and aid digestion. Common ingredients such as tahini and mint include vitamins A and C, calcium, folic acid, zinc, and manganese.

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Traditional Middle Eastern tabbouleh salad (shallow dof). Shutterstock.

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10. Tabouli Salad

1/2 cup extra fine bulgur wheat
4 firm Roma tomatoes, very finely chopped
1 cucumber, very finely chopped
2 bunches parsley, part of the stems removed, very finely chopped
12-15 fresh mint leaves, very finely chopped
4 green onions, very finely chopped
Salt to taste
3-4 tbsp lemon juice
3-4 tbsp olive oil
Romaine lettuce leaves to serve, optional

Soak the bulgur wheat in water for 5-7 minutes. Drain well, set aside.
Finely chop the vegetables, herbs and green onions.
Mix the vegetables, herbs and green onions. Add the bulgur and season with salt, lemon juice, and olive oil. Serves 6

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healthy food: Tiberias sea bass fish served with tomatoes and vegetables on big wooden board over a table. Shutterstock.

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11. Roasted Sea Bass

1 whole sea bass (about 1.3-1.8kg), gutted and scaled
2 tbsp. olive oil
2 lemons ( 1 for juice and 1 for lemon slices)
Salt and pepper, roughly chopped
5 small tomatoes
handful of parsley chopped

Preheat oven to gas mark 5/190°C (170°C in a fan oven). Wash sea bass inside and out. Make about 6 slashes across the flesh of the fish, line a roasting pan with baking paper and place the fish on it.
Mix together the olive oil, lemon juice, and parsley. Season the fish with salt and freshly ground black pepper.
Drizzle the olive oil mixture all over the fish.

Put into oven and roast uncovered for about 20-30 mins – the flesh should feel firm to the touch and should be flaky and white. Remove from the oven and let it rest for 5 mins before serving. To serve, flake the sea bass with a fork garnished with tomatoes and fresh lemons. Serves 4-6

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lemonade with fresh lemon and mint by lemon reamer. Shutterstock.

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12. Limonana

1 cup fresh lemon juice
1/2 cup mint leaves, loosely packed
1 cup of cold water
4 tablespoons granulated sugar
2 cups of ice cubes
2-4 fresh whole mint sprigs for garnishing

Put all the ingredients in the blender and blend at high speed. When the ice is crushed, the Limonana is ready.
Pour into tall glasses and garnish with whole mint sprigs. Serve right away. Alternatively, it can be served hot, omit the 2 ice cubes and replace the cold water for hot water, great for colds on a wintery day. Serves 4

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Food. Shutterstock.

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13. Fourth place goes to – Japan

The Japanese diet is known for its demonstration of balance, variety, and moderation. Their diet is rich in fruits and vegetables which have shown to have cancer-fighting properties, and staples such as yams, green tea, seaweed, soy foods, and shiitake mushrooms have plenty of benefits, including being rich in iron, calcium, zinc, copper, omega-3, and antioxidants.

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Japanese miso soup in a brown bowl on the table. horizontal view from above. Shutterstock.

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14. Miso Soup

Dashi Soup Stock:
2 cups of water
1 (2-inch) piece kombu (dried black kelp)
1/2 cup loosely packed dried bonito flakes (katsuobushi)

Miso:
4 ounces silken or firm tofu, drained
1 to 2 medium scallions
2 tablespoons red or white miso paste

Combine the water and kombu pot over medium heat. Remove the kombu just as the water starts to come to a boil. Add the bonito flakes, and let the water come to a simmer for about 1 minute, then remove the pan from heat and let the bonito steep for an additional 5 minutes. Strain the bonito from the dashi. Cut the tofu into small cubes, 1/4-inch to 1/2-inch on each side. Slice the scallions very thinly. Pour the broth (dashi) back into the pot and simmer over medium heat.

Place the miso in a small measuring cup. Scoop out about 1/2 cup of the broth and pour it over the miso. Whisk with a fork until the miso is entirely dissolved in the water and is smooth. Pour the dissolved miso into the simmering broth. Reduce the heat to low and add the tofu to the miso. Simmer just enough to warm the tofu, 1 to 2 minutes. Do not boil the miso once the tofu has been added. Just before serving, scatter the scallions over the top of the soup. Serves 2

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Stir-fried bitter melon and egg, the traditional food of Okinawa, Japan, contained in a white dish placed on a wooden table. Shutterstock.

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15. Stir-fried Goya Champuru

2 bitter melon 350g
1 tbsp Avocado oil
1 tbsp freshly chopped green onion
1/3 tsp salt
1/6 tsp chicken broth mix
1/6 tsp ground white pepper
2 eggs
2 tsp soy sauce
¼ tsp salt
1 tsp sesame oil
Peel off bitter melon skin cut the melons lengthwise in half and scoop out both the seeds. Cut into 4 mm strips set aside. Beat eggs well with soy sauce and salt and set aside. Sautee 1 tbsp oil, chopped green onions, sliced bitter melon and all the rest ingredients in a pot. Cover and let stand for 3 minutes. Serves 4

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Nimono, Japanese cuisine, vegetables stewed food.Shutterstock.

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16. Nimono

2 Tablespoons Sesame oil
100g Lotus root
100g Burdock root
1 can Bamboo shoots
4 Shiitake Mushrooms
2 Carrot
270g Konnyaku,

Broth:
5 Tablespoons Saké
4 Tablespoons Mirin
5 Tablespoons Soy sauce
1 Tablespoon Sugar
5 Tablespoons Water

Rinse the konnyaku, and score both sides to absorb the broth. Boil the konnyaku for 5 minutes. Cut the lotus root, burdock root, carrots, and shiitake mushrooms into bite-sized pieces.Add a splash of rice vinegar to a bowl of water, and let the burdock and lotus roots soak for 15 minutes prevent discoloring. Boil the lotus and burdock roots in water for 10 minutes. Drain and set aside.

Trim excess fat off of the chicken, and cut into bite-sized pieces. Heat a large pot over medium heat, and add the sesame oil. Sautee the chicken until white. Add all of the vegetables to the pot. Sautee and coat with the oil. Add the saké, and let it come to a boil. Add the mirin, sugar, water, and soy sauce. Bring to a simmer, turn the heat down, and place the lid on the pot so that a bit of steam can escape. Let it simmer for 30 minutes or until the vegetables are tender, checking every so often to make sure there is enough liquid. Add water as needed. Let the nimono cool, then place it in the refrigerator for at least a few hours.
Serve at room temperature. Serves 4

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Assorted indian food on dark wooden background. Dishes and appetizers of Indian cuisine. Shutterstock.

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17. Fifth place goes to – India

Indian cuisine is known for its many rice dishes, naan (fresh plat bread), and various curries. The spices used in Indian cooking, not only give the dishes their unique flavors but also are shown to protect against some cancers, have anti-inflammatory and healing properties, and may even have an effect on preventing Alzheimer’s.

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Hot spicy chicken tikka masala in bowl. Chicken curry with rice, Indian naan butter bread, spices, herbs. Traditional Indian/British dish, popular Indian curry in UK. Top view. Indian food. Close-up. Shutterstock.

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18. Chiken Tikka Masala

For the chicken marinade:
28 oz (800g) boneless and skinless chicken cut into bite-sized pieces
1/2 cup coconut milk
1 1/2 tablespoons minced garlic
1 tablespoon ginger
2 teaspoons garam masala
1 teaspoon turmeric
1 teaspoon ground cumin
1/2 teaspoon ground red chili powder
1 teaspoon of salt

For the sauce:
2 tablespoons of cooking oil
large onion, diced
1 1/2 tablespoons garlic finely grated
1/2 tablespoon ginger finely grated
1 1/2 teaspoons garam masala
1 teaspoon ground cumin
1/2 teaspoon turmeric powder
1 teaspoon ground coriander
14 oz tomato sauce
red chili powder, to taste
1 teaspoon salt
2 cups of coconut cream.
1 teaspoon brown sugar
4 tablespoons fresh coriander to garnish

Combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour. Heat oil in a large pot over high heat. When sizzling, add chicken pieces. Saute until browned for only 3 minutes on each side. Add onions, sautee until soft. Add garlic and ginger and sauté for 1 minute, then add garam masala, cumin, turmeric, and coriander. Saute for about 20 seconds, while stirring occasionally. Pour in the tomato puree, chili powder, and salt. Let simmer for about 10 minutes, stirring occasionally until sauce thickens and becomes a deep brown-red color. Stir in the coconut cream and sugar through the sauce. Cook for an additional 10 minutes until sauce is thick and bubbling. Garnish with coriander and serve with fresh, hot basmati rice. Serves 5

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Indian cuisine: palak paneer in a traditional copper bowl served with tandoori roti on a rustic wooden table. Vertical orientation, elevated view. Shutterstock.

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19. Palak Paneer

Spinach leaves (200 to 250 grams)
½ inch chopped ginger
2 medium garlic cloves
1 green chili
2 tbsp oil
½ tsp cumin
1 medium Indian bay leaf
⅓ cup finely chopped onions (1 small sized onion)
⅓ cup chopped tomatoes (1 medium-sized tomato)
¼ tsp turmeric powder
½ tsp red chili powder
½ cup of water or as needed
¼ to ½ tsp garam masala powder
Paneer cubes (200 to 250 grams tofu or cottage cheese)
Rinse spinach well and dip into boiling water for 2 minutes. Remove and rinse in cold water. Blend spinach with, ginger, garlic cloves, and chilies until pureed. Set spinach puree aside.
Heat oil in a pan. Add cumin and bay leaf, saute for 1 minute. Then add the chopped onions and garlic, sautee for 1 minute. Add chopped tomatoes, turmeric powder, and red chili powder.
Then add the palak puree. Add water or as needed, stir again. Add garam masala powder. Stir continually, then add the paneer cubes. Stir gently while simmering on a low flame till the paneer cubes become soft and succulent. Continue cooking for about 1 more minute. Serves 4
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Lemon Rice – South Indian turmeric rice garnished with nuts curry leaves and lemon juice, selective focus. Shutterstock.

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20. Indian Turmeric Rice

2 teaspoons olive oil
1/2 cup diced onion
1 teaspoon ground turmeric
1/2 teaspoon curry powder
4 cups soup broth
2 cup Jasmine rice
Juice from 1 lime
Sea salt

Heat medium-sized pot with a lid on the stovetop. Add oil and onion and cook until onion is soft about 2-3 minutes. Then, add turmeric and curry powder and stir 15-30 seconds. Next, add broth and bring to a boil, add rice. Reduce heat to a simmer. Cover pot and cook for 20 minutes, covered the entire time. Remove from heat, fluff with a fork and add salt to taste before serving. Garnish with cashews and lime juice. Serves 4

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Tradition Northern Thai food. on a wooden table, top view. Shutterstock.

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21. Sixth place goes to – Thailand

Thai cuisine is known for its many antioxidants that boost the immune system and aid digestion. Ginger, turmeric, and lemongrass are all known to have been used in Asian medicine to treat a plethora of different illnesses. Many Thai dishes are loaded with fresh vegetables, seafood and have spices added, all of which boost the metabolism.

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Pad Thai vegetarian vegetable udon noodles in a dark background, top view. Vegetarian food in Asian style. Copy space. Shutterstock.

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22. Pad Thai

The Noodles:
8 ounce
s Pad Thai noodles
2 zucchini
1 red pepper
1 onion
2 carrots
2 tablespoons oil
1 egg, beaten
1/2 cup peanuts, chopped
1/2 cup fresh green onions, chopped
1 egg

The sauce:
3 tablespoons brown sugar
3 tablespoons chicken or vegetable broth
2 tablespoons white vinegar
1 tablespoon soy sauce
1 teaspoon chili paste

Soak the noodles in cold water. Slice zucchini, red pepper, carrot, and onion into strips. Mix together all the sauce ingredients. Heat a tablespoon of oil over medium heat. Add the vegetables and stir fry until tender. Be careful not to overcook them, then set aside. Add another tablespoon of oil to the pan. Drain the noodles. Add the noodles to the hot pan. Add the sauce and stir fry for 1 minute until the sauce is starting to thicken. On the side of the pan add the egg, and remove from heat. Toss everything until noodles are sticky. Add in the vegetables, toss together, and remove from heat. Stir in the peanuts and herbs and serve immediately. Serves 4

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Thai appetizer called “Miang Kham”, some of this nutritious snack wrapped in leaves with a sweet and salty sauce. Shutterstock.

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23. Miang Kham

Filling:
3/4 Cup Grated Coconut
2 Small Limes, unpeeled cut into small cubes
6 Tablespoons Shallots, peeled and cut into small cubes
6 Tablespoons Roasted Peanuts
5 Fresh Thai chile peppers, cut into small slivers
4 Ounce Fresh Ginger, peeled and cut into small cubes

Sauce:
1/4 Cup Grated Coconut
2 Ounce Shallots, Peeled and coarsely cut
1 1/2 Teaspoons fresh Ginger, Sliced
3 Tablespoons Sugar
Salt For Seasoning
Fresh lettuce of spinach leaves

Blend the shallots until fine. Add ginger and coconut. Continue blending until smooth. Remove the mixture and place it in a pot with 1.5 cups of water. Bring to a boil over medium heat, add sugar, then reduce heat and simmer. Add salt to taste. Remove from heat and transfer to a small bowl. Some use lettuce or spinach leaves due to seasonal availability. Roast the coconut in a low-heat oven until lightly brown. Spoon the roasted coconut into a serving plate. In separate small bowls, arrange each filling ingredient listed above. With a fresh wrapping leaf in hand, fold it once across the bottom then sideways to form a pocket. Place about 1 teaspoon roasted coconut in the leaf together with a small amount of each filling to create a bite-sized quantity. Serves 6

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Stir fry chicken cashew nuts with jasmine rice background. Shutterstock.

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24. Cashew Nut Chicken

6 tablespoons soy sauce
1 tablespoon rice vinegar
2 tablespoons honey
2 teaspoons sesame oil
½ tablespoon ginger, minced
2 cloves garlic, minced
¾ lb chicken breast (340 g), cut into 1-inch (2 1/2 cm) pieces
salt, to taste
pepper, to taste
1 tablespoon cornstarch
4 cups broccoli floret
1 red bell pepper, cut into 1-inch pieces
¾ cup raw cashew
½ cup of water

Combine soy sauce, rice vinegar, honey, sesame oil, ginger, and garlic. Set aside. Season the chicken with salt, pepper, and cornstarch. Heat sesame oil over medium heat. Add the chicken and cook for 5-6 minutes, until the chicken begins to brown. Remove chicken and set aside. Add the broccoli and bell peppers, and cook for 2-3 minutes. Add the chicken, cashews, and sauce. Stir together and allow the sauce to thicken. Serve with brown rice. Serves 4

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Asian food background with various ingredients on rustic stone background, top view. Shutterstock.

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25. Seventh place goes to – South Korea

South Korean cuisine is known for its low-fat diet which heavily features tofu, noodles, eggs, and fish. Often accompanied by a side of kimchi, a fermented dish made of vegetables and a variety of seasonings. With their nutrient-rich diet, low in saturated fats, it is no wonder why they are one of the healthiest countries in the world.

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samgaetang, chicken, chicken soup with ginseng, health food, deulkkae, perilla, mushroom, beset, eolkeun, jeonbok. Shutterstock.

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26. Samgaetag

Broth:
1 whole chicken
1.5 liter water

Stuffing:
1/4 cup pre-soaked rice
15g ginseng
4 whole garlic cloves, peeled
5 dried jujube
(optional) 3 to 4 ginko nuts
(optional) 3 to 4 chestnuts
1 to 2 Tbsp green onion, thinly sliced
fine sea salt, to taste
ground black pepper, to taste

Wash the chicken inside and out in cold water. Stuff the chicken with rice, ginseng, garlic cloves, jujube, gingko nuts, and chestnuts. To keep the stuffing in, cross the chicken’s legs and tie them with a cotton tie. Pour the water into a large pot and add the stuffed chicken. Boil the pot over medium-high heat, covered, for 20 mins. Reduce the heat to medium-low and allow to boil about 30 min. Serves 4

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Bibimbap. Shutterstock.

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27. Bibimbap

200 g / 7 oz firm tofu, pressed
4 tsp tamari sauce
2-4 tsp sesame oil
100 g / 3½ oz mushrooms
100 g / 3½ oz spinach
1 carrot shredded
50 g / 2 oz edamame beans
½ cup rice, cooked
½ long cucumber, finely sliced
1 spring onion, finely sliced

Cut a pressed block of tofu into equal size cubes.
Place the tofu in a shallow bowl and tamari sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Bake for 30 minutes at 180° C / 355° F in the oven and place the marinated cubes on a baking sheet. Heat up 2 tsp of oil in a medium non-stick pan. Toss in the mushrooms and fry them gently until they are nicely browned on all sides. Season with salt and pepper once fried. Remove the mushrooms from the pan, throw in the spinach and a splash of water. Cook on low heat, stirring occasionally until the spinach wilts and most of the excess water cooks out. Season with salt and pepper. Serves 2

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dakbokkeumtang, Braised Spicy Chicken, chicken roast, chicken, spicy, hot, chili, red pepper paste, gochujang, potato, carrot, egg. Shutterstock.

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28. Dakbokkeumtang

a Tofu block
1 tablespoon soy sauce
1 lb chicken breast
a sliced apple
a potato
1 onion
half a green chili pepper
1/2 cup green onions, chopped
3 tablespoons red chili powder
Salt and pepper to taste

Cut a pressed block of tofu into cubes, pour soy sauce over it. Set the tofu aside for at least 30 minutes to allow the tofu to absorb the marinade. Pan-fry the tofu. Heat up 2 tsp of oil. Place the marinated tofu cubes into the hot oil. Fry, turning frequently until browned on all sides. Be careful as the tofu is likely to splatter a little bit initially. Bake for about 30 minutes, turning once, halfway through.

Add chicken, slit the side up. Push a few apple slices into each slit. Then transfer it to a pan or pot. I use a shallow 9½ inch pan that’s 2½ inches deep. Repeat with the rest of the chicken and the apple slices. If you have some leftover apple slices, put them anywhere in the pan. Add the potato, onion, green chili pepper, and spices. Stir the chicken and vegetables. Cover, reduce the heat to medium and cook for another 15 minutes. Open and add the green onions. Turn up the heat to medium and stir for 1 minute until vigorously bubbling. Serves 6

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Spanish tapas and red wine from above. Shutterstock.

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29. Eighth place goes to – Spain

Spanish cuisine is known for its portion control, high-fiber and a low-fat diet. Including plenty of beans, vegetables, olive oil, and seafood which are all beneficial when it comes to weight control and general well-being. Gazpacho is particularly noteworthy as it is full of cancer-fighting lycopene and antioxidants.

Sun-dried tomatoes Salad with fresh vegetable mix and mozzarella cheese. healthy food. Shutterstock.

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30. Sun-dried Tomato Salad

1 cup Sun-dried tomatoes
2 cups Spinach leaves
1 Red onion
1/2 cup Feta cheese

Vinaigrette:
1 teaspoon Olive oil
1/4 teaspoon Apple cider vinegar
1 clove of Garlic
Sea salt to taste
Black pepper to taste

Chop vegetable, mix in vinaigrette. Enjoy! Serves 4

Paella or risotto with mushrooms, bell peppers, carrots, onions, white wine, and olive oil. Homemade healthy food. Shutterstock.

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31. Paella

3 tbsp extra virgin olive oil,
an onion, diced
4 garlic cloves, diced
450g mixed mushrooms, chopped
1 can diced tomatoes
1 tsp paprika
a pinch of saffron
4 cups vegetable stock
1 cup dry white wine
2 cups arborio rice
1 cup frozen peas
Salt and pepper

Sauté onion, garlic, and mushrooms for 10 minutes. Stir in tomatoes, paprika and saffron then pour over the vegetable stock, wine, rice, and peas. Season well with salt and pepper and bring to a boil, then lower to a simmer. Cook for around 20-30 minutes or the rice is tender. Remove the pan from the heat and allow it to sit for 5 minutes. Do not stir. Sprinkle with parsley and serve with lemon wedges. Serves 6

Watermelon Gazpacho made with watermelon. Shutterstock.

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32. Gazpacho

4 cups seedless watermelon
1 cucumber
3 tomatoes
1 red bell pepper
⅓ cup chopped green onions
1 garlic clove
small handful basil
3 to 4 tablespoons red wine vinegar
3 tablespoons olive oil
1 to 2 teaspoons salt
½ teaspoon pepper

Place all ingredients in a blender. Blend until smooth. Taste and adjust seasonings. Serves 6

Table set for a lovely Summer lunch outside with a bottle of wine on the table. Photo was taken in Oskarshamn, Sweden. Shutterstock.

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33. Ninth place goes to – Sweden

The Swedish diet might be low in fruit and vegetables. However, it is rich in dark breads, berries, fish and dairy, which are laden with fiber and antioxidants and come together to help burn fat. Making it the 9th healthiest countries on the planet.

a bowl of beef ball soup on a wooden board background. Shutterstock.

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34. Swedish Beef Ball Soup

1 large egg
1 cup soft bread crumbs
a small onion, finely chopped
1-3/4 teaspoons salt, divided
1-1/2 pounds ground beef
3 tablespoons all-purpose flour
3/4 teaspoon beef bouillon granules
1/2 teaspoon pepper
1/8 to 1/4 teaspoon garlic salt
3 cups of water
1 pound red potatoes, cubed

In a large bowl, beat the egg. Add bread crumbs, onion, and 1 teaspoon of salt. Crumble beef over mixture and mix well. Shape into 1/2-in. balls. In a Dutch oven, brown meatballs in butter in batches. Remove from the pan, set aside. Drain fat. Add flour, bouillon, pepper, garlic salt and remaining salt to the pan. Stir until smooth. Gradually stir in water, bring to a boil. Reduce heat while stirring for 2 minutes or until thickened. Add potatoes and meatballs.
Reduce heat, cover and simmer for 25 minutes or until potatoes are tender. Serves 4

Healthy Scandinavian meal of salmon fillet with herb crust served with hassleback potatoes and pickled cucumber.Shutterstock.

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35. Swedish Salmon Fillet

2 slices multigrain bread, crumbs
1/4 cup fresh parsley, chopped
1/4 cup finely chopped chives
4 x 200g salmon fillets, skin on
olive oil spray

Preheat oven to 200°C. Line a baking tray with baking paper.
Combine breadcrumbs, parsley, and chives in a bowl. Season both sides of salmon fillets. Press breadcrumb mixture onto flesh sides of salmon. Place salmon, skin-side down, onto a prepared baking tray. Spray with oil. Bake for 10 to 15 minutes or until golden and cooked through. Serves 4

 

Where did we find this stuff? Here are our sources:

https://theculturetrip.com/africa/chad/articles/the-10-healthiest-national-cuisines-in-the-world/
World Cooking, Marissa Grolding

 

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