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  • Physical Education
    • Dance
      • general meaning of dancing for us humans
        • Self-expression in dance
        • Communication and creativity in dance
      • The physical and mental advantages of dancing
        • The physical advantages of dancing
        • The mental advantages of dancing
      • The most popular dance styles
        • Ballet
        • Modern dance
        • Hip-hop
        • Latin dance
        • Jazz dance
      • Dancing as an occupation
        • Occupation as a dancer
        • Occupation as a choreographer
      • The history of dancing
        • The origins of dancing
        • The inventors of dancing
        • Dancing trends throughout time
      • Famous dancers
        • Famous ballet dancers: Anna Pavlova
        • Famous dancers: Mikhail Baryshnikov
      • How animals dance and why
        • Dancing in the world of animals: The dance of the honey bee
        • Dancing in the world of animals: The dance of the Victoria’s Riflebird
        • Dancing in the world of animals: The dance of the Thomson’s gazelle
        • Dancing in the world of animals: The dance of the humpback whale
        • Dancing in the world of animals: The dance of the Andean flamingos
      • Folk dances around the world
        • Greek folk dances
        • German folk dances
        • Estonian folk dances
        • Italian folk dances
        • Dutch folk dances
        • Australian folk dances
        • New Zealand dances
      • Big international dance competitions
      • Ceremonial and ritual dances
        • Ceremonial dances – The Rain dance
        • Ceremonial dances – The Ghost Dance
        • Ceremonial dances – The Buffalo dance
      • Can everybody dance?
      • Why children should dance
      • Chios Dance Festival
      • TikTok and the world of modern dance trends
        • TikTok dance trends
        • Most famous TikTok dancers
      • How dancing influenced the film industry
        • The influence of dance on the film industry
        • Iconic dance scenes in movies
      • Flash mob
    • Yard Games
      • Kindergarten
        • Tag Games
          • Capture the Flag
          • Freeze Tag
          • The Fox Goes Around
          • Chain Tag
          • Dragon and Princess
          • Hot Dog Tag
        • Skill Games
          • I’m Packing my Suitcase
          • I Spy
          • Egg and Spoon Race
          • Doggy, Doggy, where is your Bone
          • Hopscotch
        • International Games
          • ‘Mensch auf Erden’- Human on Earth
          • ‘Magissa, Magissa ti Mageireveis?’- Witch, Witch what are you Cooking?
          • ‘Fischer, Fischer’ -Ahoi Captain
          • Mila- Apples
          • ‘1,2,3 Escondite Inglés’ – Red Light, Green Light
          • ‘Landje Veroveren’- Conquer Land
        • Pantomime
          • Charade
          • King of 12 swords
          • 1,2,3… Come to Me
          • Follow the Leader
          • Why are you late?
        • Reaction and Orientation
          • 15,14
          • The Floor is Lava
          • Heads Up 7 Up
          • Fire, Water, Storm
          • Balloon Games
          • Cookie Games
      • Primary School
        • Ball Games
          • The Burning Ball
          • Country Ball
          • Zombie Ball
          • The Great Wall Of China
          • Dodge Ball
          • Piggy In The Middle
        • Running Games
          • The Smurfs
          • Sleepyhead
          • Octopus
          • Freedom
          • Dwarf, Giant, Fairy
          • Take It… Or Not
          • Paranoia
        • Circle Games
          • The Screaming Circle
          • The Battle Circle
          • Hah-Heh-Hoh
          • The Fateful Blinking Game
          • The Bomb
          • Catch The Jacket
          • Ninja
          • Rush Hour
          • I’m Sitting…
          • Electricity
          • The Gordian Knot
        • Chilled Games
          • Human Memory
          • Giant Fli-Fla-Flu
          • Evolution
          • Fruit Salad
          • Concentration
    • Volleyball
      • The origins of Volleyball
      • Volleyball rules
      • Positions of players
      • Sorts of plays
      • Why are teamsports important for children?
    • Judo
      • Warm-up
      • Stretching
      • Ukemi
      • Throwing Techniques
      • Grappling Techniques
      • History of Judo
    • Fitness
      • Fitness at home
      • Calisthenics
        • Basic bodyweight exercises
        • Handstand
        • Muscle Up
        • Human Flag
        • Front Lever
      • Running
        • 100 Meter Sprint
        • 200 Meter Sprint
        • 400 Meter Sprint
        • 800 Meters
        • 1500 Meters
        • 3000 Steeplechase
        • 5000 Meters
        • 10000 Meters
        • Relay Races
        • Half Marathon
        • Marathon
        • Hurdles Events
      • Jumping
        • High Jump
        • Long Jump
        • Triple Jump
        • Pole Vault
      • Throwing
        • Discus Throw
        • Javelin Throw
        • Shot Put
        • Hammer Throw
      • Decathlon and Heptathlon
      • HIIT Training
      • Training with weights
      • Fitness Challenges
    • Handball
      • History
      • Rules
      • Field, positioning and lineup
      • Plays
      • Historical games & players
      • Exercises
      • Injuries
      • Handballs
      • Teamwork and team spirit
      • Wheelchair handball
    • Soccer
      • History of soccer
        • History of soccer in Greece
        • History of soccer – Part 2
        • The History of Women’s Soccer
        • Historical Games in Soccer
        • Historical coaches
        • Historical Teams in Soccer
      • Rules of Soccer – The most important rules  
        • Rules of Soccer Part 2
        • Rules of Soccer Offside
      • Variations of soccer- Futsal
        • Tennis Ball
        • Beach Soccer
      • The Influence of Billionaires in Football
      • Do Soccer Academies Shape the Future of the Sport?
      • Soccer Rivalries
  • Arts
    • Music
      • History
        • History of Hip Hop
        • History of Rock music
        • Jazz Music
        • Reggae
        • The Beatles
        • Queen
      • Music and body
        • Music and Memory
        • Express emotions trough music
        • National Anthems
    • CINEMA
      • Let’s Experiment with Cinema
        • The first experimental movies and how to create one at home
        • Basic vocabulary for aspiring film makers
        • One day on a movie set: habits and custom of filming on set
        • The importance of the soundtrack: let’s play with it!
        • Basic guide of video editing: how to use CapCut
      • The cinematic storytelling
        • Silent Cinema: a different way to tell stories
        • Silent Cinema genres
        • From the Silent Cinema to the Sound Cinema: the issues of a great change
        • The new genres of Sound Cinema
        • The Cartoon Era
    • Music
      • About Instruments
      • Music Symbols Part 1
      • Music Symbols Part 2
      • Music Symbols Part 3
      • Music in Movies
      • Basic Music Theory
        • Musical Notes
        • Scales
        • The Rest
        • Chords
        • Cadences
      • How to compose a song
        • How to use the circle of fifths
        • Going on a Songwriting Adventure
      • Tips and Tricks for learning the clarinet
      • A beginners guide to the guitar
        • The start of loving classical music
          -Your lie in April-
      • Singing
        • Getting started with singing
          • Reasons to learn singing
          • How to connect through singing
            • The science behind singing
            • Traditional singing
            • Joining a choir
        • Different styles of singing
          • Classical singing
            • History and characteristics of classical singing
            • Reasons to learn classical singing
            • How to get started with classical singing
          • Jazz singing
            • History and characteristics of jazz singing
            • Reasons to learn jazz singing
            • How to get started with jazz singing
          • Pop singing
            • History and characteristics of pop singing
            • Reasons to learn pop singing
            • How to get started with pop singing
          • Other genres
            • Musical Theatre
            • Hip-Hop
  • Healthy Nutrition
    • Healthy food
      • Breakfast
        • Homemade granola
        • Oatmeal breakfast cookies
        • Tofu scramble
      • Lunch
        • Chickpea wraps
        • Crispy Buffalo Tofu Wrap
        • Moroccan couscous salad
      • Snacks
        • Banana bread
        • Chia pudding
        • Roasted chickpeas
      • Dinner
        • Homemade tofu
        • Buddha bowl
        • Vegan barbecue jackfruit tacos
      • Diseases
        • Intolerance and allergy
        • Diabetes
        • Irritable Bowel Syndrome (IBS)
        • Foodborne illness
        • Water intoxication
      • Superfoods
      • Seasonal eating
        • Winter
        • Spring
        • Summer
        • Autumn
      • Healthy diet
        • Vegan
        • Vegetarian
        • Pescatarian
        • Keto
        • Intermittent fasting
        • Mediterranean diet
        • DASH diet
      • Clean eating
        • Portion sizes
        • Fast food
        • Antibiotics
        • Supplements
      • Eating disorders
        • Anorexia nervosa
        • Bulimia
        • Orthorexia
        • Binge eating disorder
        • Pica
      • Myths
    • Nutrients
      • Protein
      • Dairy
      • Grains
      • Fruits and Vegetables
      • Saturated fats
      • Salt
      • Added Sugars
      • Nutrient Deficiency
        • Deficiency Of Calcium
        • Deficiency Of Iodine
        • Deficiency Of Iron
        • Deficiency Of Magnesium
        • Deficiency Of Vitamin B12 
    • Daily Guidelines
      • Introduction to healthy habits
    • Recipes
      • Wraps
      • Sweet Snacks
      • Savory Dips
      • Sweet Dips
  • Educational Stories
    • Elementary School
      • Moral Stories
        • The Lion and the Mouse
        • The Boy Who Cried Wolf
      • Fairy Tales
        • Goldilocks and the Three Bears
        • Cinderella
      • Comedy
        • Let’s be friends
        • The Trouble with Trouble
    • Middle School
      • Moral Stories
        • The Gift of the Magi
        • The Treasure in the Forest
      • Fairy Tales
        • The Sprightly Tailor
        • Hans My Hedgehog
      • Comedy
        • The Rat that ate Iron
        • The Lazy Loppin’ Goat
    • High School
      • Tragedy Stories
        • Home Burial
        • The Open Boat
        • Araby
      • Moral Stories
        • The King and His Hawk
        • The Chicken Who Wouldn’t Eat Gravel
        • The Ephemera: Emblem of Human Life
      • Fairy Tales
        • The Little Match Girl
        • The Selfish Giant
      • Comedy
        • Sunshine Sketches of a Little Town
        • Joy
  • Environment
    • Climate change
      • Greenhouse gases
        • Carbon dioxide
        • Methane
        • Nitrous oxide
        • Water (vapor)
        • Ozone
        • Hydrochlorofluorocarbons (HCFC) and hydrofluorocarbons (HFC)
      • Human caused climate change
        • Powering buildings
        • Transportation
        • Deforestation
        • Consuming too much
        • Generating power
      • Nature caused climate change
        • Ocean currents
        • Volcanic activity
        • Movement of Crustal Plates
        • Variations in Solar activity
        • Changes in the Earth’s Orbit
      • How Climate change affects wildlife: Impacted species and places
        • Whales
        • Tiger
        • The sea turtles
        • Phyto-and zooplankton
        • Polar bear
        • Humans
        • Giant panda
        • Eastern Himalayas
        • Dolphins
        • Arctic
        • The Coral Triangle
        • Elephants
        • Amazon rainforest
      • What can we do to stop or slow down climate change? Solutions
        • Transportation
        • Save energy at home
        • Reduce food waste
        • Reduce, reuse, and recycle
        • Electric vehicles
        • Eat more vegetables

Spring

Spring is a season where one can find many delicious fruits and vegetables, which offer substantial health benefits, such as a healthy immune system, reducing inflammation in the body, promoting proper digestion, and preventing chronic diseases. However, more research is needed to fully understand their role in preventing diseases such as cancer. This article contains various spring foods and their health benefits.

Apricots
Apricots are an excellent source of antioxidants. It contains beta-carotene, vitamin C, vitamin E, lutein, and zeaxanthin. Antioxidants fight harmful compounds called free radicals in the body and, according to two animal studies, may protect your liver from oxidative stress. Antioxidants may also protect your skin from harm caused by sunlight, pollution, and cigarette smoke. Additionally, apricots are high in flavonoids, which may protect against illnesses such as diabetes and heart disease. Furthermore, apricots may improve eye health due to vitamins A and E. Vitamin A plays an important role in preventing night blindness. Vitamin E is an antioxidant that protects your eyes from damage caused by free radicals. It goes directly into your eyes because it dissolves in fat. Apricots are rich in soluble fiber, which is important for maintaining healthy blood sugar and cholesterol levels. Additionally, fiber slows down the movement of food in your digestive system and provides nourishment for beneficial bacteria in your gut.

https://www.pexels.com/photo/round-yellow-and-red-fruits-1028598/

Asparagus
Asparagus has many micronutrients, such as iron, zinc, and riboflavin. It’s also a good source of vitamin K, which helps with blood clotting and bone health. Asparagus is also high in folate, which is important for a healthy pregnancy and cell growth. Asparagus has antioxidants that protect cells from damage and can help prevent diseases like cancer. It contains flavonoids like quercetin, isorhamnetin, and kaempferol, which have been shown to have health benefits, for example, lowering blood pressure and fighting inflammation and viruses. Furthermore, asparagus can improve digestive health due to its fiber content. They are also a great potassium source, which can lower your blood pressure.

Bananas
Bananas have a good amount of carbs, water, fiber, and antioxidants. It also contains various vitamins and minerals like vitamin C, riboflavin, folate, niacin, copper, potassium, and magnesium. Bananas are rich in antioxidants like flavonoids and amines, which have been linked to various health benefits, such as reducing the risk of heart disease, macular degeneration, and kidney health. Furthermore, bananas can help improve blood sugar levels because they are rich in soluble fiber. This fiber dissolves in liquid and forms a gel during digestion, which gives bananas their soft texture. Unripe bananas also have resistant starch, a type of fiber that the body doesn’t digest. These two types of fiber can help regulate blood sugar levels after meals and control appetite by slowing stomach emptying. Moreover, bananas are also a great source of potassium, which can be especially beneficial for maintaining kidney health. Additionally, during intense exercise, electrolytes like potassium and magnesium are lost through sweat. Replenishing these electrolytes after sweating may help reduce muscle cramps and soreness related to exercise.

Broccoli
Broccoli is very healthy because it contains many nutrients, such as vitamin C, vitamin A, and vitamin K. Broccoli also contains a special compound called glucoraphanin that turns into an antioxidant called sulforaphane when you eat it. Studies conducted in test tubes and animals suggest that sulforaphane could have various health advantages, such as lowering blood sugar, cholesterol levels, oxidative stress, and the risk of chronic diseases. Broccoli also has lutein and zeaxanthin, which are good for your eyes. Furthermore, broccoli has compounds that can reduce inflammation in your body. One specific compound called kaempferol, which is found in broccoli, has been shown to have strong anti-inflammatory properties in studies on animals and in test tubes.
On top of that, some small studies suggest that eating broccoli may protect against certain types of cancer, such as breast, prostate, stomach, colorectal, kidney, and bladder cancer. Studies in mice have shown that broccoli sprouts may have a protective effect on heart tissue after a cardiac arrest. Animal studies also suggest that certain compounds in broccoli may protect brain tissue, but more research is needed to confirm this in humans. In addition, broccoli has many nutrients that help promote oral health and protect against dental problems.

Celery
Celery is a nutritious vegetable that contains various vitamins and antioxidants. In addition to vitamin C, beta-carotene, and flavonoids, a single stalk of celery contains at least 12 other antioxidant nutrients. These antioxidants help reduce inflammation in the digestive tract, cells, blood vessels, and organs. In addition, celery and celery seeds have around 25 compounds that can fight against inflammation in the body, which can lead to illnesses like arthritis and osteoporosis. Moreover, celery has pectin-based polysaccharides, including a compound called apiuman, which can reduce stomach ulcers, improve the stomach lining, and regulate stomach secretions. Furthermore, celery has a high water content of almost 95% and contains both soluble and insoluble fiber. These components support a healthy digestive tract and help maintain regular bowel movements.

Garlic
In ancient times, people used garlic for its health benefits and medicinal properties. Many civilizations, including the Egyptians, Greeks, Romans, Chinese, and Indians, have documented evidence of its use. Garlic is a good source of nutrients such as manganese, vitamin B6, vitamin C, selenium, and fiber. Research suggests that garlic compounds may have antiviral properties, boosting the immune system and preventing viruses from entering or replicating in cells. Garlic also contains antioxidants that protect the body from damage and may lower the risk of diseases like Alzheimer’s. Animal studies suggest that garlic may also help protect against cognitive decline, but more research is needed. In addition, in a 2019 Chinese study, older adults who ate garlic at least once a week lived longer than those who ate it less frequently. Furthermore, garlic can protect against damage to organs caused by heavy metals when taken in high doses. It contains allicin, which can lower lead levels in the blood and vital organs. A study conducted in 2012 on employees exposed to lead at a car battery plant found that garlic reduced lead levels in the blood by 19% and improved symptoms of toxicity such as headaches and high blood pressure.

Lettuce
Lettuce is good for our skin, bones, and eyes because it contains beta-carotene, which is a form of vitamin A. It also provides folate, which is important for the growth of healthy cells and for preventing birth defects during pregnancy. Folate also helps in making healthy blood, which keeps us from feeling tired. Romaine lettuce has more vitamin C and beta-carotene compared to Iceberg or Butterhead lettuce. Vitamin C is beneficial for our gums, teeth, and skin.

Peas
Peas are a rich source of essential vitamins, minerals, and fiber, including vitamin A, folate, vitamin C, vitamin K, thiamine, manganese, iron, and phosphorus. Peas are unique among vegetables due to their high protein content. Green peas possess several attributes that may contribute to the prevention of certain chronic diseases, such as cardiovascular disease, cancer, and diabetes. Despite the ample nutritional content of green peas, their nutritional quality is compromised by the presence of antinutrients. Antinutrients are substances commonly found in various foods, including legumes and grains, that can hinder digestion and the absorption of minerals. While these antinutrients generally do not pose a concern for most individuals in good health, it is still important to consider their potential impact on health. There are two primary antinutrients found in green peas:
Phytic acid: This compound can interfere with the absorption of essential minerals such as iron, calcium, zinc, and magnesium.
Lectins: These substances have been associated with symptoms such as gas and bloating, and they may also impede nutrient absorption.

https://www.pexels.com/photo/green-peas-on-white-ceramic-bowl-768089/

Pineapples
Pineapples contain a variety of essential nutrients. These include vitamin C, various B vitamins, manganese, copper, potassium, magnesium, and iron. Additionally, pineapples contain trace amounts of phosphorus, zinc, calcium, and vitamins A and K. Pineapples are particularly high in vitamin C and manganese. Vitamin C plays a crucial role in supporting immune health, facilitating iron absorption, and promoting growth and development. On the other hand, manganese possesses antioxidant properties and contributes to growth and metabolism. Furthermore, the presence of antioxidants in pineapples is significant, as they help prevent oxidation within the body. This preventive action can potentially mitigate inflammation, which is associated with the development of chronic diseases, including cancer. In addition, pineapples contain bromelain, which has anti-inflammatory properties that may relieve symptoms of arthritis and aid in recovery after exercise.

https://www.pexels.com/photo/pineapple-on-top-of-white-surface-189268/

Radishes
Radishes are a good source of vitamin C, which is an antioxidant that helps fight free radicals in the body and prevents cell damage. Vitamin C also supports collagen production, which is important for healthy skin and blood vessels. Radishes also contain small amounts of various nutrients such as potassium, folate, riboflavin, niacin, vitamin B-6, vitamin K, calcium, magnesium, zinc, phosphorous, copper, manganese, and sodium. Furthermore, eating cruciferous vegetables like radishes may help prevent cancer. These vegetables contain compounds that can break down into isothiocyanates, which help eliminate cancer-causing substances and prevent tumor development. A study in 2010 found that radish root extract contained different types of isothiocyanates that caused cell death in certain cancer cell lines.

Spinach
Spinach is a great source of vitamins and minerals. It contains vitamin A, which is important for your eyes and immune system; vitamin C, which helps your skin and immune system stay healthy; vitamin K1, which is essential for blood clotting; folic acid, or vitamin B9, which is important for pregnant women and for your body’s cells and tissues; iron, which helps carry oxygen in your body; and calcium, which is important for your bones and nervous system. Spinach also contains other vitamins and minerals like potassium, magnesium, and vitamins B6, B9, and E. Furthermore, spinach has plant compounds that deliver many health benefits, such as lutein and zeaxanthin, which are linked to better eye health; kaempferol, which is an antioxidant that may lower your risk of cancer and other diseases; and nitrates, which can be good for your heart. Additionally, spinach is one of the best sources of quercetin, which is an antioxidant that can help fight infection and inflammation. However, spinach contains a lot of calcium and oxalates, which can cause kidney stones.

Sources:
https://www.healthline.com/nutrition/apricots-benefits#TOC_TITLE_HDR_11
https://www.healthline.com/nutrition/asparagus-benefits#TOC_TITLE_HDR_8
https://www.healthline.com/nutrition/11-proven-benefits-of-bananas#TOC_TITLE_HDR_11
https://www.healthline.com/nutrition/benefits-of-broccoli#TOC_TITLE_HDR_12
https://www.healthline.com/health/food-nutrition/health-benefits-of-celery#4.-Celery-is-rich-in-vitamins-and-minerals-with-a-low-glycemic-index.
https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#easy-to-include
https://www.hss.gov.nt.ca/en/services/nutritional-food-fact-sheet-series/lettuce#:~:text=Lettuce%20is%20an%20excellent%20source,to%20prevent%20neural%20tube%20defects.
https://www.healthline.com/nutrition/green-peas-are-healthy#TOC_TITLE_HDR_7
https://www.healthline.com/nutrition/benefits-of-pineapple#TOC_TITLE_HDR_9
https://www.healthline.com/health/food-nutrition/the-benefits-of-radishes#5-health-benefits-of-radishes
https://www.healthline.com/nutrition/foods/spinach#downsides

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