Health Tips from Portugal
«Só eu posso mudar a minha vida. Ninguém pode fazer isso por mim.»
«Only I can change my life. No one can do it for me.»
1
Lemon Balm - A calming herb
Lemon balm (Melissa officinalis), a member of the mint family, is considered a calming herb. It is a perennial, cultivated or spontaneous plant in Portugal that can grow up to 80 cm in height and 50 cm in diameter. It was used as far back as the Middle Ages in Europe, but originateds from West Africa. It is also known as melissa or citronella minor, its leaves, when handled, give off a strong and pleasant aroma of sweet lemon.
From the earlier days, it was used to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating, as well as colic). Even before the Middle Ages, lemon balm was added into wine to lift the spirits, help heal wounds, and treat venomous insect bites and stings. Today, lemon balm is often combined with other calming, soothing herbs, such as valerian, chamomile, and hops, to promote relaxation. It is also used in creams to treat cold sores (oral herpes).
In the little known Portuguese herbal tradition, it is considered a kind of panacea, It remember the words of the great-grandmother, who said: “if the boy is sick, give him a lemon balm tea…” In fact, the properties of the plant are quite studied, the pharmaceutical industry being marketed with various preparations having no known side effects, toxicity or interactions.
Externally, it can be rubbed on the skin to relieve insect bites or even to prevent insect bites, as its essential oil is an excellent repellent. Essential oil is widely used in aromatherapy. Demand for the dried plant has been increasing throughout Europe, so its price has been rising. It is therefore an excellent option for commercial cultivation at the moment.
2
Bay Leaves - To strengthen the immune system
Bay Leaves (Louro) is of the most common herbs in Portuguese cooking. Used fresh while in season and then dried. Break in half or chop finely and add to escabeche, stews, roasts etc. Bay laurel (Laurus nobilis), is native to the southern Mediterranean region, inclusive of Portugal.
Bay leaf is a good source of vitamin A, vitamin B6, and vitamin C. These vitamins are all known to support a healthy immune system. It is aldo known for its age-old medicinal properties and various health benefits. Bay Leaves are found to possess anticancer, anti-inflammatory and antibacterial properties, all of which can help to manage certain health conditions. The list is almost endless, but here are a nine other benefits:
1. Good for diabetes management
2. Improves digestion
3. Treats respiratory conditions
4. Fights against fungal infections
5. Helps reduce stress and anxiety
6. Can control inflammation
7. Protects heart health
8. Resolves hair issues
9. Anti-cancer properties
3
Traditional Bacalhau - The faithful friend
Bacalhau is the Portugese word for cod, and as a dish, it is a dried and salted cod. There are said to be over 1000 recipes in Portugal alone and it can be considered the iconic ingredient of Portuguese cuisine. This staple of Portuguese gastronomy can be enjoyed at any time of day and considered by many to be the ‘national dish’ of Portugal.
It has so many different forms of preparation that its nickname in Portuguese means “the faithful friend!” Whilst many Portuguese prepare this dish in the comfort of their own home, you can also enjoy the delicious, salty flavours at restaurants throughout Portugal.
Cod is very healthy and so is cod liver oil. Cod livers are processed to make a highly nutritional supplement known as cod liver oil. It has a high amount of omega-3 fatty acids, vitamin A, vitamin D, and vitamin E. Cod is a good alternative to meat and is packed with healthy proteins.
Cod is rich in omega-3 fatty acids, and is hence supports heart health. According to a study published in the April 2005 issue of Chest, omega-3 fatty acid improves cardiovascular health by increasing heart rate variability. It is also know that frequent intake of fatty fish (like Cod), can protect against ischemic stroke, and even reduce the risk for cancer and Alzhei,mer’s disease.
4
Caldo Vere - A healthy soup
Caldo Verde means “green broth”. It gets its name from the thinly sliced pieces of green kale, one of the main ingredients. Mixed in with the kale are mashed potato and garlicky chorizo sausage for a healthy and hearty meal. It’s a great meal choice, especially if you’re visiting Portugal during winter and looking for something to warm you up on a colder, windy day.
Caldo Verde is especially well regarded as a healthy and life-giving soup. One of its main ingredients, collard greens or leafy kale. Kale Is Among The Most Nutrient-Dense Foods on The Planet. They are full of vitamins, minerals, and very rich in fiber.
Vitamin A - important for eye and bone health and a strong immune system
Vitamin C - aids in cold and chronic disease prevention
Vitamin K - good for blood clotting and bone building
Vitaman B - key for brain development
In addition, Kale is packed with Folate, Alpha-linolenic acid, an omega-3 fatty acid.
5
Castanhas Assadas - Good for the heart
Roasted chestnuts are a winter staple all over Lisbon. While nuts may not be low calorie per se, we’re talking about healthy calories. If you’re skipping pastries and cakes, they make for a beautiful mid afternoon snack. A dozen of roasted chestnuts may have around 300 calories, but they will keep you belly full and happy for several hours.
Chestnuts remain a good source of antioxidants, even after cooking. They're rich in gallic acid and ellagic acid—two antioxidants that increase in concentration when cooked. Antioxidants and minerals like magnesium and potassium help reduce your risk of cardiovascular issues, such as heart disease or stroke.
6
Dried Fruits - To improve blood flow
As for nuts, each Portuguese consumes an average of four kilos of dried fruit per year. The production of dried fruits in Portugal is as important for our economy, as well as in the Portuguese gastronomic and cultural traditions, specially in the regions where they are growing, such as carob, in the Algarve, and the recipes with this almost chocolate-flavored fruit abound.
But probably the biggest national highlights with regard to dry fruits, go to the almond, from Algarve and Alentejo, the chestnut of Padrela, up in the northern Trás-os-Montes region, and the pine nut from Alcácer do Sal, south of Lisbon.
Dried fruits are rich in plant compounds with protective antioxidant properties, these include anthocyanins, catechins and phenols. These compounds may be associated with health benefits such as improved blood flow and a lower risk of certain diseases, including heart disease, cancer and type 2 diabetes
7
Azorean Tea - To lose weight
The only tea grown in Europe has always been on the Portuguese islands of the Azores. Here tea has been growing organically since the 19th century. Once home to many tea plantations the Azores still remains the only location in Europe to grow green tea commercially. Azorean tea is a delicious caffeine hit for anyone who doesn’t like coffee! There are two types of tea grown in Portugal, and both are equally tasty.
Black tea comes in Orange Pekoe, Pekoe, and Broken Leaf varieties, and its high tannin content means that it is pungent and somewhat bitter. Portuguese locals will often add honey or milk to balance out the tart flavors. Hailed for its antioxidant properties, green tea from the Azores is similar to the variety found in Southeast Asia. With a light and refreshing flavor, this Portuguese drink is often served chilled with slices of lemon during summer.
The health benefits associated with drinking green tea have been noted for decades and this 100% natural green tea is by far one of the best tasting teas. Its soft delicate notes infused with might sound unusual but taste great parsley.
This tea is perfect for getting back to your healthy self, and can help you lose weight and strengthen you immune system. It does also prevent the development of certain cancer cells, and even dementia. On top of that, it does promote longevity, fight bad cholosterol and even reduce blodd pressure.
8
Capilé - A zesty antimicrobial blend
Known as capillaire in English, this zesty cordial dates back to the 18th century, and was a favorite during the summer. Made from a tasty blend of maidenhair leaves, orange blossom, and lemon zest, the result is a refreshing, semi-sweet drink perfect after a lovely day in the sun. The scent of capilé is incredibly distinctive, and it is the perfect ingredient to Coffee Memonade (Mazagran).
What about the health benefits of some of the ingredients? Maidenhair fern contains chemicals that might help reduce swelling (inflammation). Maidenhair fern is used for cough, menstrual cramps (dysmenorrhea), wound healing, hair loss, and several other conditions, but there is no good scientific evidence to support these uses.
Orange Blossom essential oil is extracted from the blossoms of the bitter orange tree through the process of steam distillation. It takes 1000 pounds of orange blossom flowers to produce just one pound of oil, making it one of the most expensive citrus essential oils in the world. Its aroma is a refreshing, sweet blend of floral and citrus notes, and has a lot of healthy benefits. It is known to reduce cortisol level and blood pressure. It can improve menopausal symptoms, reduce inflammation and even act as an antimicrobial substance. On top of that, it reduces bad cholesterol,
9
Amarguinha - For good times
If you love almonds and marzipan, you have to try amarguinha. Derived from an ancient recipe for almond liqueur, this drink from Portugal is a popular addition to cocktails, hot chocolates, and coffees worldwide. With a uniquely nutty and bitter flavor, amarguinha is made using almonds from the Algarve region of south Portugal and is a favorite with locals for desserts and aperitifs.
Amarguinha does not have many health benefits in itself, but it can create an athmosphere of wellbeing and to relieve stress. It can create a good and healthy memory.
However, if we look at almonds, they are rich in valuable nutrients for your body, like magnesium, vitamin E, and dietary fiber. A single serving of almonds makes for a nutritious and filling snack. Almonds have calcium and phosphorus, which improve bone health and can protect you from fractures.
While alcohol can be great for both social and health reasons, moderation goes a long way. Long-term over-consumption can lead to serious side effects, so it's important to keep an eye on how much you have when you're out with your friends or relaxing at home. With that in mind, let's toast to good health!
10
Família - A pillar for healthy choices
Individuals will develop a social network from their family. Indeed, one can depend on their family for assistance in times of need. Great expectation is put on being loyal and committed to the family unit above other relationships and commitments. These values often come before one’s self-interests.
Although Portuguese are quite collectivistic and interdependent, family members usually give each other encouragement and freedom to pursue their interests. Children are brought up as an integral part of the family unit and are expected to contribute to the overall welfare of the entire family. Family, kinship and friendship play a major role in both social and business interactions. Placing elderly relatives in nursing facilities is unusual. Grandparents usually live with their children and may participate in community activities for the elderly.
The health benefits of a family are endless, but in short we can say that a family makes you take better decisions, and that you feel safer. Those in a family tend to take helthier options for when it coms to food, activity, cleanliness, kindness, gentleness, supportive and many, many more.
Nugget: Portuguese is one of the 10 most spoken languages in the world, with over 250 million Portuguese speakers around the globe. Portuguese is the official language in 9 countries including Brazil, Mozambique, Angola, Portugal, Guinea-Bissau, East Timor, Equatorial Guinea, Macau, Cape Verde, and São Tomé and Príncipe. Therefore it’s not that surprising that only 5% of Portuguese speakers live in Portugal.
