Healthy tips trend

Health benefits of moringa leaves

2021-03-02T14:30:00.002+05:30

Health benefits of Moringa leaves

Moringa oleifera is a plant also called the drumstick tree, the miracle tree, the ben oil tree, or the horseradish tree. It is found mostly in Asia, Africa, and South America.

The leaves, fruit, sap, oil, roots, bark, seeds, pod, and flowers of the tree have medicinal properties.

Moringa plant has many important vitamins and minerals. The moringa leaves have 7 times more vitamin C than oranges and 15 times more potassium than bananas. It also has calcium, protein, iron, and amino acids, which help your body heal and build muscle.

The moringa leaves are nutritionally very rich, leaving behind carrots, oranges, and even milk in terms of nutrition value

It also has antifungal, antiviral, antidepressant, and anti-inflammatory properties.

Moringa oleifera has few known side effects.

Moringa contains many healthful compounds such as:

vitamin A
calcium
potassium
iron
magnesium
vitamin B1 (thiamine)
B2 (riboflavin)
B3 (niacin), B-6
folate and ascorbic acid (vitamin C)
phosphorus
zinc

It is also extremely low in fats and contains no harmful cholesterol.

Adding moringa to juices and using them as a stir-fry vegetable are the most common ways in which they are consumed. When consumed in their natural form, the moringa leaves have no side effects.

Health benefits of moringa

1. Rich in Vitamins and Minerals

Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6, and Folate. They are also rich in magnesium, iron, calcium, phosphorus, and zinc.

One cup of moringa leaves will contain 2 grams of protein, magnesium (8 percent of the RDA), Riboflavin (11 percent of the RDA), and Vitamin A (9 percent of the RDA), Vitamin B6 (19 percent of the RDA), Iron (11 percent of the RDA).

2. Rich in Amino Acids

Moringa leaves are also rich in amino acids, the building blocks of proteins. 18 types of amino acids are found in moringa leaves and each of them makes an important contribution to our wellbeing.

3. Fight Inflammation

Eating moringa leaves help to reduce inflammation. Inflammation is how a body naturally responds to pain and injury. Moringa leaves are anti-inflammatory in nature due to the presence of isothiocyanates. They have niazimicin that is known to reign in the development of cancer cells.

Inflammation is the main cause of many diseases like cancer, arthritis, rheumatoid arthritis, and many autoimmune diseases. When we suffer an injury or infection, the body suffers increased inflammation.

4. Rich in Antioxidants

Moringa has anti-oxidative properties and protect against the damaging effects of free radicals present in the environment. The damage caused by free radicals is responsible for many chronic diseases like type 2 heart problems, diabetes, and Alzheimer’s.

Moringa leaves are also rich in vitamin C and beta-carotene that act against free radicals.

They also have Quercetin which is an antioxidant that helps to lower blood pressure. Another antioxidant that is present in moringa leaves is Chlorogenic acid which helps to stabilize blood sugar levels post meals.

5. Lower Blood Sugar Levels

Sustained high blood sugar levels lead to the development of diabetes in individuals. Diabetes, in turn, can cause heart problems and organ damage in the body. To avoid this problem, it is good to keep the blood sugar levels in check. Moringa leaves are a perfect resource for that as they stabilize the blood sugar levels due to the presence of isothiocyanates.

6. Lowers Cholesterol

Apart from oats, almonds, and flaxseeds, moringa leaves are a dependable remedy against high cholesterol.

Cholesterol is the major reason for heart diseases and eating moringa leaves shows considerable improvement against high cholesterol levels. Moringa can lower those levels and protect against the risk of heart disease

7. Protects the Liver

Those who have tuberculosis can benefit greatly from moringa leaves as they reduce the negative effects of anti-tubercular drugs. The leaves accelerate the repair of the liver cells. The leaves have a high concentration of polyphenols that protect against oxidative damage to the liver and may even reduce it. They increase the protein levels in the liver.

The liver is the site of blood detoxification, fat metabolism, and nutrient absorption and it can function properly only if the liver enzymes are normal. Moringa leaves stabilize these liver enzymes.

8. Protects Against Arsenic Toxicity

In many parts of the world, arsenic contamination is a common problem. Arsenic has found its way into our systems through many food items, particularly rice.

Long-term exposure to this element can lead to the development of cancer and heart disease. Research on lab animals has shown that moringa leaves combat the effects of arsenic toxicity.

9. Good for the Stomach

Moringa leaves prevent many digestive disorders. Those who suffer from constipation, bloating, gastritis, gas, and ulcerative colitis should add Moringa leaves to their diet.

The moringa leaves have antibiotic and antimicrobial properties which make them an ideal remedy against digestive disorders. Even the high amount of B vitamins present in the leaves helps in improving digestion.

10. Improves Bone health

Moringa leaves are rich sources of calcium and phosphorus. Both of these elements are needed for good bone health. Since moringa leaves are anti-inflammatory in nature, they help combat arthritis and may even heal bones that are damaged.

Moringa oleifera also fights against osteoporosis and keeps bones and teeth strong.

11. An Antiseptic

Moringa leaves are considered antiseptic and fight off many bacterial infections. They are even beneficial towards wound healing and help to heal minor cuts, bruises, and burns quickly as they reduce the clotting time.

12. Improve Lactation

In traditional ayurvedic medicine, moringa leaves were used to increase lactation in nursing mothers. Since they are a rich source of protein, important vitamins, and essential nutrients, consuming moringa leaves is very good for the health of the mother and the baby.

13. Helps in Weight Management

Moringa leaves help to burn fat in the body. They slim down the person without depleting energy reserves. This keeps the person feeling buoyant and nourished. They help to reduce cravings for food and boost metabolism. They also lower cholesterol.

14. Good for Skin and Hair

Due to an abundance of antioxidants and nutrients, moringa leaves helps to improve the health and appearance of skin and hair. Moringa leaves add suppleness to the skin and shine to the hair.

The antioxidants present in moringa leaves reduce the appearance of fine lines and wrinkles on the skin. These leaves have about 30 antioxidants present.

A paste of moringa leaves when applied to the scalp and the hair reduces dandruff and adds life and bounce to dull, lifeless hair. The leaves also strengthen the hair follicles. They are also good for acne-prone skin. This is why moringa leaves are part of many cosmetics. They improve the skin tone and add a glow due to their purifying nature and therapeutic properties.

15. Good for Nervous System

Many nervous disorders have been known to show positive results against the use of moringa leaves. Moringa leaves support brain health and works as neuro-enhancers. The high concentration of vitamins E and C combat neural degeneration and helps improve brain function.

Those who have a migraine or suffer from recurring headaches must eat moringa leaves regularly. These leaves also work as mood balancers as they stabilize the production of neurotransmitters like serotonin, dopamine, and noradrenaline which are important for memory, mood, and for stimulus-response.

16. Good for Detoxification

Moringa leaves are natural cleansers and help to detoxify the system. This helps to keep the body and increases immunity against various infections. They also increase the energy levels in the body.

17. Treating asthma

Moringa may help reduce the severity of some asthma attacks and protect against bronchial constrictions. It has also been shown to assist with better lung function and breathing overall.

18. Protecting against kidney disorders

People may be less likely to develop stones in the kidneys, bladder, or uterus if they ingest moringa extract. Moringa contains high levels of antioxidants that might aid toxicity levels in the kidneys.

Conclusion

Moringa leaves provide a powerful punch of nutrition and have an anti-inflammatory nature. Their antioxidative properties combined with their cellular-health protective properties make them a new ‘superfood’. They suppress the production of inflammatory enzymes and lower sugar levels. Make these a regular part of your diet to reap rich health benefits.

Side effects

Anyone considering using moringa is advised to discuss it with a doctor first.

Moringa may possess anti-fertility qualities and is therefore not recommended for pregnant women.

There have been very few side effects reported.

People should always read the label on the extract and follow dosage instructions.

Benefits of Whey protein powder

2020-12-28T17:11:00.001+05:30

Health benefits of Whey Protein

Whey protein is one of the most popular protein supplements consumed by health freaks around the world. This is because protein is one of the most important micro nutrients needed by the body. The protein supplement is usually available in powder form and can be easily added to healthy beverages to increase your daily protein intake.

Whey is actually a by-product of milk, which is left behind during the manufacturing of cheese. Whey is considered to be a high-quality protein, as it is a complete protein with all 22 amino acids that our body requires from external sources. Studies have indicated that regular consumption of whey protein can help you bulk up your muscle mass, while losing fat.

As a dietary supplement, whey protein is mostly popular among body builders, athletes, and others who want additional protein in their diet.

Whey protein is certainly one of the best protein sources to include in your diet, especially if you are a vegetarian. This is because vegetarians don't have a lot of dietary options to choose from when it comes to picking protein sources.

It has a very high nutritional value, and scientific studies have revealed numerous health benefits.

1. Whey is an Excellent Source of High-Quality Protein

Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.

Whey protein is a complete, high-quality protein, containing all of the essential amino acids.

Whey protein is very digestible, absorbed from the gut quickly compared to other types of protein.

There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).

Whey protein concentrate – WPC contains low levels of fat and low levels of carbohydrates. The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30 percent protein and higher end up to 90 percent.
Whey protein isolate – WPIs are further processed to remove all the fat and lactose. WPI is usually at least 90 percent protein.
Whey protein hydrolysate – WPH is considered to be the “predigested” form of whey protein as it has already undergone partial hydrolysis – a process necessary for the body to absorb protein. WPH doesn’t require as much digestion as the other two forms of whey protein.

Concentrate is the most common type, and is also the cheapest.

2. Whey Protein Promotes Muscle Growth

Muscle mass naturally declines with age. This usually leads to fat again and raises the risk of many chronic diseases.

However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.

Strength training coupled with the consumption of high protein food or protein supplements has been shown to be an effective preventive strategy.

Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine. Leucine is the most growth-promoting (anabolic) of the amino acids.

For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body.

For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy. Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.

However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.

3. Whey Protein May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading risk factors for heart disease.

Numerous studies have linked the consumption of dairy products with reduced blood pressure.

This effect has been attributed to a family of bioactive peptides in dairy, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors) also known as lactokinins in whey proteins.

One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.

This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.

However, blood pressure decreased only in those that had high or slightly elevated blood pressure to begin with.

No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed in a milk drink.

4. Whey Protein May Help Treat Type 2 Diabetes

Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.

Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.

Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects.

When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand.

These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea.

As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.

Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetes.

5. Whey Protein May Help Reduce Inflammation

Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances it may become chronic.

Chronic inflammation can be harmful, and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.

A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body.

6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease

Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.

It is a collective term for Crohn’s disease and ulcerative colitis.

In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.

However, the available evidence is weak and further studies are needed before any strong claims can be made.

7. Whey Protein May Enhance the Body’s Antioxidant Defenses

Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.

One of the most important antioxidants in humans is glutathione.

Unlike most antioxidants we get from the diet, glutathione is produced by the body.

In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.

For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses.

A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione.

8. Whey Protein May Have Beneficial Effects on Blood Fats

High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.

In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the “bad”) cholesterol.

Other studies did not find similar effects on blood cholesterol, but the lack of effect might be due to differences in study design.

Further studies are needed before any conclusions can be made.

9. Whey Protein Can Help You Lose Weight

Increased consumption of protein is a well-known weight loss strategy.

Eating more protein may promote fat loss by:

Suppressing appetite, leading to reduced calorie intake.
Boosting metabolism, helping you burn more calories.
Helping to maintain muscle mass when losing weight.

Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types.

Health Benefits Of Whey Protein

Whey is a very, very good source of protein and it is also very easy to digest.

A lot of research has been done on the effects of the consumption of whey, and various independent studies have also established whey's role in fighting cholesterol and keeping blood pressure and cardiovascular troubles under check.

Moreover, it's also low on lactose content, although it is advisable for people with lactose intolerance to keep away from it or consult their nutritionist before adding it to their diets.

But, the main benefit of whey protein that we are interested in is weight loss. But, can whey protein help you in achieving weight loss, without exercise? Doctors says that consuming whey can only get you results, only if you regularly exercise. Food has around 70 percent part to play (in weight loss). The rest 30 percent is still exercise.

How To Consume Whey Protein For Weight Loss | Expert Tips And Precautions

It is advisable to consume a small portion of simple carbohydrates before your workout and a protein-rich snack post working out.

Eating protein-rich meals after exercise helps you build muscle. Doctor’s recommends adding whey protein to your water, yogurt or milk, depending on what you prefer. Furthermore, they says that a scoop of whey can also be consumed as a snack to promote satiety and aide weight loss.

Doctor’s warns against using whey protein powders, which have high sugar content, as they might wreak havoc on your diet instead.

Did you know our body is able to digest whey faster than any other protein. Not only does it help you have a sound digestive system, but also help you lose weight faster and much efficiently.

For an average Indian female, the daily intake requirement for protein per day ranges from 0.75 gm to 1 gm per kg of the body weight. Meanwhile, for males, it ranges from 1 gm to 1.25 gm per kg of the body weight.

So, if you had your doubts on whether or not whey will help you along in your weight loss journey, it's now crystal-clear that one can safely include whey protein in their weight loss diet. But remember, it will only get us the desired results if we put in the hard work in the gym as well!

Side effects of Whey protein

While benefits of whey protein are plenty, but it is a good idea to consult your expert before you make it a part of your diet.

In a bid for quick results, we often forget to take precautions and neglect the golden rule of practicing moderation. Moderation is an essential component of all kinds of diet. Excess whey protein intake may do more harm than good. Some of the common side -effects include

Indigestion

Nausea

Bloating

Cramps

Reduced appetite

Fatigue

You may also feel excessively thirsty and a persistent headache if you have not been taking it in the recommended amount.

In fact, overconsumption of protein may also lead to weight-gain, which in turn could derail your weight-loss goals.

While whey protein is mostly safe for consumption for almost all adults and children, according to a few experts breastfeeding mothers and pregnant women should avoid taking it.

Uses of orange and benefits of orange juice

2020-08-19T12:38:00.009+05:30

Uses of orange and orange juice

Oranges are one of the world's most popular fruits also known as citrus fruits which have several health benefits.

This popular citrus fruit is famous for its vitamin C content. Oranges are also rich in antioxidants that may help to reduce inflammation and work against disease.

Orange fruit is a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. Orange has several health benefits.

Oranges are used to give some additional flavors to dishes. Nowadays orange juice is considered as a part of a healthy breakfast thus promoting a healthy start to the day.

Oranges are mainly available in two categories sweet and bitter, but the sweeter one is the most consumed fruit.

Nutrition facts

Here are the nutrients in about 100gm of an orange.

Calories: 47
Water: 87%
Carbs: 11.8 grams
Sugar: 9.4 grams
Fiber: 2.4 grams
Protein: 0.9 grams
Fat: 0.1 grams

Oranges mainly consist of carbs and water, with very little protein and fat and few calories.

Simple sugars present in oranges such as glucose, fructose, and sucrose are the dominant form of carbs in oranges. These sugars present in oranges are responsible for the fruit’s sweet taste. Oranges have a low glycemic index (GI) of 31–51.

The Glycemic index is a measure of how quickly sugar enters your bloodstream after a meal. Low GI values are associated with numerous health benefits.

Fiber

Oranges contain a good source of fiber. The main fibers available in oranges are pectin, cellulose, hemicellulose, and lignin.

Dietary fiber has many beneficial health benefits like improved digestive health, weight loss, and cholesterol.

Vitamins and minerals

Being a citrus fruit oranges are a good source of several vitamins and minerals, especially vitamin C, thiamine, potassium, and folate.

Vitamin C. Orange is an excellent source of vitamin C. One large orange provides over 100% of the RDI.
Thiamine. One of the B vitamins, also known as vitamin B1, thiamine is also found in a wide variety of foods.
Folate. Folate is also known as vitamin B9 or folic acid, plays a major role in good health.
Potassium. Oranges are also a good source of potassium. A high intake of potassium help to lower blood pressure and may reduce your risk of heart disease.

Health benefits of orange

1. RICH IN VITAMIN C

Every person needs vitamin C to boost the immune system. Vitamin C plays a major role in the body.
Orange is an excellent source of vitamin C. One orange provides 116.2 percent of the daily value for vitamin C. A good intake of vitamin C is associated with a reduced risk of colon cancer as it helps to remove free radicals that cause damage to our DNA.

Apart from supporting the immune system, this key nutrient helps produce collagen, reduce inflammation, and boost the body's ability to use fat as a fuel source, both during exercise and at rest.

Vitamin C also helps boost the absorption of iron from food, which can enhance oxygen availability and reduce fatigue. Oranges are especially important for premenopausal women who lose iron through menstruation, and also those who follow a plant-based diet, since iron is less readily absorbed from plant sources.

2. HEALTHY IMMUNE SYSTEM

Vitamin C available in orange is also vital for the proper function of a healthy immune system and is also good for preventing colds and recurrent ear infections.

3. PREVENTS SKIN DAMAGE

Anti-oxidants present in oranges help protect skin from free radical damage known to cause signs of aging.

Consuming enough vitamin C regularly can help a person maintain skin health and appearance.

Vitamin C present in orange contributes to collagen production. Collagen supports the skin promotes wound healing and improves skin strength.

An orange a day can help your skin look young even at 50! Orange juice or orange peel powder is used in many home remedies and facial packs to remove dead skin, acne marks, blemishes, and dark spots.

4. KEEPS BLOOD PRESSURE UNDER CONTROL

Oranges, being rich in Vitamins B6, help in the production of hemoglobin and also keep blood pressure under control due to the presence of magnesium.

5. HEART HEALTH

Oranges are a good source of fiber Vitamin C and potassium, both of which can support heart health.

Some studies show that consuming enough fiber can significantly reduce the risk of heart disease both developing and being fatal. Oranges have the ability to lower cholesterol levels in the blood.

One cup of orange juice can provide at least 14% of a person’s daily potassium requirement.

Some studies found that people with higher potassium intakes may have a lower risk of stroke, heart attacks, and other cardiovascular diseases. They mainly attribute this to the good effects of potassium on blood pressure.

6. CONTROLS BLOOD SUGAR LEVEL

Fiber present in oranges helps by keeping blood sugar levels under control. Moreover, oranges contain simple sugars. The natural fruit sugar in oranges called fructose can help keep blood sugar levels from rising too high after eating.

Orange glycemic index is 40 and normally whatever foods fall under 50 are considered to be low in sugar. However, this does not mean that you go about eating too many oranges in one go. Eating too many oranges can spike insulin and may even lead to weight gain.

7. LOWERS THE RISK OF CANCER

Oranges also contain D- limonene, a compound that is touted to prevent cancers like lung cancer, skin cancer, and even breast cancer. Vitamin C and antioxidants present in oranges are both important to build the body’s immunity which helps in fighting cancer.

As an excellent source of the antioxidant called vitamin C, oranges may help combat the formation of free radicals that cause cancer.

8. ORANGES PROVIDES GOOD DIGESTIVE SYSTEM AND ALKALIZES THE BODY

A medium-sized orange offers about three grams of fiber, 12% of the daily target. The fiber present in oranges supports digestive function, helps regulate blood sugar and insulin levels, boosts feelings of fullness, and can even contribute to healthy sleep.

The basic nature of oranges is acidic before you actually digest them, they have a lot of alkaline minerals that play a role in the process of digestion.

9. GOOD EYE HEALTH

Oranges are also a rich source of carotenoid. Vitamin A present in orange play an important role in keeping the mucus membranes in the eyes healthy. Vitamin A is also responsible to prevent age-related muscular degeneration, which in extreme cases can lead to blindness.

10. PROTECTS AGAINST CONSTIPATION

Oranges consist of both soluble and insoluble fiber. This helps to keep your intestines and stomach function smooth, thus preventing irritable bowel syndrome. Additionally, the fiber also helps treat constipation to a greater extent.

11. ORANGES ARE WATER RICH

One medium orange provides four ounces or half a cup of water. Roughly 60-70% of the human body is made of water. Some foods can provide 20% of your daily fluid needs and water-rich foods like oranges contribute even more to the daily requirement. Consuming enough fluids daily helps support mental and physical energy, flush out waste, improve circulation, optimize organ function, and maximize metabolism.

Orange peels have health benefits, too

Health-protective nutrients and benefits are not only found in oranges and orange juice; they’re also in the peel too. Some research shows that flavonoids in citrus peels may help prevent the reproduction, growth, and spread of cancer cells, as well as support apoptosis, the self-destruct sequence the body uses to kill off dysfunctional cells.

Orange juice also has good health benefits

While whole oranges are more filling and provide more fiber, orange juice can count as part of your daily fruit intake.

Consumption of citrus juice indicates important benefits.

One study shows that a higher intake of citrus the juice was linked to improvements in cognitive function in older adults.

Another study found that flavanone-rich citrus juice consumed in quantities can enhance blood flow to the brain in healthy, young adults.

Freshly squeeze your own juice or prepare by yourself, or look for 100% orange juice or a blend of orange and other whole fruits.

Uses of curd/yogurt

2020-07-31T13:08:00.000+05:30

Uses of curd or yogurt

Yogurt or curd comes from milk and therefore, it is loaded with several essential and good nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. Curd is a cool, light, and nutritious food mostly used in summer to keep the body healthy.

The super advantage of having yogurt is that it is light on the stomach and easier to digest than milk.

Curd is a powerhouse of protein and also rich in calcium.

A bowl of yogurt or curd is said to have 300 grams of calcium. Having yogurt will not only maintain your bone density but also strengthen them. For elderly people who are at risk of osteoporosis, a cup of yogurt or curd daily after lunch is a good option.

Approximately ¾ cup – provides your body with 100-150 calories, 2g of saturated fat, 20g of sugar, 3.5g of fat, and about 8-10g of protein. Yogurt also provides your body with about 20 percent of your daily vitamin D portion with 20 percent of your daily calcium value.

Nutritional Value of curd

100 grams of curd contains:

· 11 grams of protein

· 364 mg of sodium

· 104 mg of potassium

· About 98 calories

· Around 3.4 grams of carbohydrate

· Approximately 4.3 grams of fat

· Apart from that, curd also offers calcium, magnesium, Vitamin A, D, and B-12 as well.

1. IT IMPROVES DIGESTION

One of best health benefit of curd is that it helps improve your digestion, which is mainly due to the nutrients available in the curd. Eating curd or yogurt will make it easier for your body to absorb nutrients from other food items that you eat.

Yogurt or curd is a great probiotic. Probiotic is an ingredient that contains good bacteria. These good and beneficial bacteria present in curd are known to improve gut activity, soothe inflamed digestive systems, and treat an upset stomach.

2. IT BOOST IMMUNITY

The good bacteria are also known as probiotics present in curd can strengthen your immune system and ensure that you enjoy better health. Eating curd daily has also been linked to fewer vaginal infections.

3. IT IMPROVES YOUR CARDIOVASCULAR HEALTH

Consuming yogurt or curd daily will reduce risks of coronary heart diseases because it discourages the formation of cholesterol in your arterial region. It also shows that eating yogurt will prevent hypertension and promote better cardiovascular health.

4. IT STRENGTHENS BONES AND TEETH

Another health benefit of curd is it contains calcium, which plays a huge role in strengthening your bones and teeth. Curd also contains phosphorous that combines with calcium to promote bone growth. Eating curd regularly will help prevent diseases like osteoporosis and arthritis.

Daily intake of calcium not only helps in maintaining bone density but also strengthens them.

5. IT CAN HELP YOU LOSE WEIGHT

The presence of calcium available in yogurt can prevent the formation of cortisol in your body. An imbalance of cortisol in the body can lead to issues like obesity and hypertension. Aim to eat at least 18 ounces of curd daily to shed some belly fat.

A recent study conducted on people consuming yogurt helps you cut down calories. This also helps burn belly fat.

6. IT IMPROVES YOUR SKIN HEALTH

Curd helps to enhance your beauty and get glowing skin. Curd has a moisturizing effect on your skin and it heals your dry skin naturally. Curd or yogurt contains several minerals like vitamin E, zinc, and phosphorous, which play a major role in improving your complexion and skin texture. A pack of gram flour, curd, and lemon and honey will give you soft glowing skin.

Yogurt acts as a great exfoliator that removes all dead cells and blemishes on the face.

Some people suffer from acne due to certain gastrointestinal problems and curd helps in marinating a happy gut which leads to healthy skin.

7. CONTROL BLOOD PRESSURE

Salt is one of the main culprits behind high blood pressure and leads to serious health complications such as hypertension and kidney disease. The potassium present in curd helps eradicate excess of sodium from our bodies. A recent study suggested that low-fat dairy helped them keep BP issues at bay.

The special proteins present in yogurt along with nutrients like potassium and magnesium help in lowering high blood pressure and promoting a healthy heart.

8. PREVENTS VAGINAL INFECTIONS

Yogurt is especially good for women as it helps in discouraging the growth of yeast infections. The lactobacillus acidophilus bacteria found in yogurt or curd is known to control the growth of infection in the body and kill the yeast by kills by producing hydrogen peroxide. If you are prone to such infections, it's best to add yogurt in your diet.

9. IT CAN ELIMINATE DANDRUFF

Curd is the best ingredient which helps to get rid of dandruff. Dandruff is basically a fungal infection. Curd consists of lactic acid which has anti-fungal properties. Apply some curd to your scalp and leave it on for 30 minutes to one hour. Wash it off with water to remove dandruff.

Eating curd regularly can also improve the absorption of vitamins and minerals from other foods in your body and keeps you healthy.

10. EFFECTIVE HAIRCARE

People having dry hair, dull hair, dandruff, and other problems can use curd. The lactic acid present in curd or yogurt provides nutrients and minerals to the scalp, which reduces dandruff. Curd acts as a conditioner to improve hair softness.

Curd is also used as the best ingredient in hair packs.

11. ENSURES BRAIN HEALTH

According to some research studies, curd offers relaxation and emotional balance to the brain. yogurt reduces the stress level and helps to fight anxieties and depression. All these effects make it a reliable and good remedy for brain health.

12. KEEPS INFECTIONS AWAY

Several oral diseases are caused by bacteria. However, the good bacteria available in curd doesn’t allow other bacteria to accumulate and cause the infections and helps to prevent infections.

Side-Effects & Allergies of curd

People should be careful with the quantity of curd or yogurt they consume each week. Curds can be heavy for some people, which can also lead to constipation. The problem only occurs with heavy intake only.

Conclusion

Curd or yogurt is a superfood with many nutrients and minerals. It is good for bone health because it is rich in calcium.

Add some amount of curd in your diet daily to get its benefits and also include curd in hair and face packs to get healthy glowing skin and hair.

Health benefits of cumin seeds

2020-07-30T16:25:00.000+05:30

Health benefits of cumin seeds

Cumin is a spice that comes from the seeds of the Cuminum cyminum plant.

People usually use cumin in the form of whole dried seeds or as ground powder. Many countries use cumin in their dishes, especially foods from its native regions of the Mediterranean and Southwest Asia.

Cumin seeds are mostly used in India for tempering or seasoning while cooking. It adds flavor and aroma to the dish. Cumin seeds are also used in making spices powder which is used in many dishes.

Cumin has also played a medicinal role in many parts of the world, including Southeast Asia and Iran. Powdered cumin has a cooling effect on the body and cumin also provides relief from digestion problems.

This article gives you a brief insight into the health benefits of cumin seeds.

Research has also revealed some new benefits of cumin seeds, such as promoting weight loss and improving blood sugar control and cholesterol.

Nutrition
One teaspoon of whole cumin seeds contains:

7.88 calories
0.93 g of carbohydrate
0.37 g of protein
0.47 g of fat

The same amount of cumin seeds also provides 19.6 mg of calcium, 7.69 mg of magnesium, and 1.39 mg of iron.

1. PROMOTES DIGESTION

The most common and best use of cumin is for indigestion.

Cumin may increase the activity of digestive enzymes, potentially speeding up digestion.

Cumin seeds help to increases the release of bile from the liver. Bile helps digest fats and certain nutrients in your gut.

2. IS A RICH SOURCE OF IRON

Iron deficiency is one of the most common nutrient deficiencies, faced by 20% of the world's population. Cumin seeds are rich in iron content.

Studies show that one teaspoon of ground cumin contains 1.4 mg of iron or 17.5% of the RDI for adults.

Children need iron to support growth and young women need iron to replace blood lost during menstruation.

This makes cumin a good iron source, even when used in small amounts as a seasoning.

3. CONTAINS ANTIOXIDANTS

The substances called apigenin and luteolin present in cumin seeds act as a good antioxidant. These antioxidants prevent the tiny free radicals that attack healthy cells from being successful. Antioxidants present in cumin help you feel healthier and more energetic, and they help keep your skin from looking aged.

4. GOOD CHOLESTEROL

Some clinical studies show that cumin has also improved blood cholesterol.

Women suffering from overweight and obesity also found that consuming 3 g of cumin powder per day resulted in lower levels of total cholesterol, lower low-density lipoprotein, or “bad,” cholesterol, and triglycerides.

Those people who consumed the cumin powder also had higher levels of high-density lipoprotein, or “good,” cholesterol.

5. DIABETES

A study conducted in 2017 in adults with type 2 diabetes looked at the effects of cumin essential oil on blood sugar levels. People who participated in the study received either 100 milligrams (mg) of cumin oil per day, 50 mg of cumin oil per day, or a placebo.

After 8 weeks, both cumin oil groups had significantly reduced blood sugar, insulin levels. These are all markers of good diabetes management.

6. IRRITABLE BOWEL SYNDROME

Cumin works well on people suffering from irritable bowel syndrome (IBS). Consuming cumin can reduce IBS symptoms like stomach pain and bloating.

At the end of the study, those suffering from IBS who had mainly experienced constipation had more frequent bowel movements by taking cumin in the diet. Those who had mainly experienced diarrhea as a symptom had fewer bowel movements.

7. MAY PROMOTE WEIGHT LOSS AND FAT REDUCTION

Few clinical studies show that concentrated cumin supplements have helped promote weight loss.

Study on overweight women found that yogurt containing 3 grams of cumin promoted weight loss, compared to yogurt without it.

Another study showed that people who took 75 mg of cumin supplements every day lost 3 pounds (1.4 kg) more than those who took a placebo.

8. STRESS

Cumin also play a role in helping the body handle stress.

Cumin help fight the effects of stress by working as an antioxidant. The same researchers found that cumin was a more effective antioxidant.

9. HAS AN ANTI-INFLAMMATORY EFFECT

The active ingredients present in cumin seeds have an anti-inflammatory, antiseptic effect. This means that if you are having pain or inflammation that triggers other conditions, cumin in your diet may counter the effects.

Uses of cucumber

2020-07-27T11:50:00.000+05:30

USES OF CUCUMBER

Cucumber is one of the best fruit which makes your diet healthier and refreshing. Cucumbers are mostly used in traditional diets as well as spas.

Cucumbers are low in calories which act as a superfood in weight loss. Cucumber contains a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

Cucumber is rich in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

This article gives you some of the top health benefits of eating cucumber.

Cucumbers have a very mild, refreshing taste and a high water content. Cucumber is mostly used in some beauty products. Cucumbers provide many nutrients but are low in calories, fat, cholesterol, and sodium.

Cucumbers are used for food and medicinal purposes in India since ancient times, and they have long been part of the Mediterranean diet.

Nutrition

A cup or 142 gms of raw, chopped cucumber contains the following nutrients:

water: 137 g
carbohydrate: 3.1 g, including 2.0 g of sugar
fiber: 1.0 g
calcium: 19.9 g
iron: 0.3 mg
calories: 17
protein: 0.8 g
fat: 0.2 g
magnesium: 17 mg
phosphorus: 29.8 mg
potassium: 193 mg
sodium: 2.8 mg
vitamin C: 4.5 mg
folate: 19.9 mcg
beta carotene: 44 mcg
lutein + zeaxanthin 22.7 mcg
vitamin K: 10.2 mcg

Here are some of the best health benefits of cucumber

1. MAINTAIN A HEALTHY WEIGHT

Foods that contain fiber help to maintain a healthy weight. Cucumbers are very low in calories (16 calories per cup) and they also contain fiber in the skin.

Cucumber has high water content and this helps to keep your stomach full and helps in weight loss.

Cucumbers can add freshness to healthy diets and flavor to salads, sandwiches, and side dishes. It may also be used as a replacement for higher-calorie alternatives.

Choose organic cucumber always in order to lose weight.

2. HYDRATION

Cucumbers consist mostly of water, and they also have important electrolytes. Cucumber is considered one of the most hydrating food.

Because cucumbers consist of about 96% water and can help you meet your daily fluid needs.

It help to prevent dehydration in summer and hot weather and hydrates body.

Cucumber is mostly used food in summer because it gives a refreshing feel and cools down the body. Staying hydrated is important for maintaining a healthy intestine, preventing constipation, avoiding kidney stones, etc.

Hydrating your body by eating cucumber affects everything from physical performance to metabolism.

3. BONE HEALTH

Cucumber contains 19.9 milligrams (mg) of calcium. Adults need 1,000–1,200 mg of calcium a day, depending on sex and age.

A cup of chopped, unpeeled, raw cucumber provides 10.2 micrograms (mcg) of vitamin K. Vitamin K helps with blood clotting, and it may also support bone health.

Vitamin K also helps improve calcium absorption. Together, these nutrients can contribute to good bone health.

4. CARDIOVASCULAR HEALTH

One cup of cucumbers contains potassium (152mg per cup), which can help lower blood pressure. Higher intake of potassium "is associated with lower rates of stroke and might also reduce the risk of total cardiovascular disease."

Including cucumbers in your diet is an easy way to start increasing your potassium consumption.

By reducing sodium intake and increasing potassium intake may help prevent high blood pressure.

5. DIABETES

Cucumbers may also help in controlling and preventing diabetes. Cucumber contains substances that may help lower blood sugar or stop blood glucose from rising too high.

Cucurbitacins present in cucumber help regulates insulin release and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.

One study shows that antioxidants present in cucumber peel helped manage the symptoms of diabetes in mice.

Cucumbers also score low score on the glycemic index (GI). This means cucumber provides essential nutrients without adding carbohydrates that can increase blood glucose.

6. SKINCARE

The nutrients present in cucumber may provide benefits for skin health.

Applying sliced cucumber directly to the skin or face can help cool and soothe the skin and reduce swelling and irritation. It can also help to cure sunburn. Placing sliced cucumber on the eyes can help decrease morning puffiness.

Other cucumber beauty tips include:

Toner: Blend and strain cucumber to collect the juice for a natural toner. Apply on the skin and leave on the skin for 30 minutes, then rinse. Cucumber may have astringent properties, and it may help clear the pores.

Face pack: Mix equal portions of cucumber juice and yogurt to make a face pack that helps reduce dry skin and blackheads.

Cucumber is mostly safe for many people to use on the skin. Cucumber is also used in many skin care and herbal products manufacturing.

Cucumber is used as an anti-wrinkle agent in cosmetic products, protecting our skin from the effects of aging.

7. PROTECT YOUR BRAIN FROM NEUROLOGICAL DISEASES

Fisetin known as an anti-inflammatory substance is present in cucumbers, as well as strawberries and grapes.

It has been suggested that fisetin plays an important role in brain health: Fisetin present in cucumber would have "the ability to reduce the impact of age-related neurological diseases on brain function," and it also helps maintain cognitive function in people with Alzheimer's disease.

8. FIGHT INFLAMMATION IN THE BODY AND REDUCE THE RISK OF CANCER

. Cucumber contains polyphenols called lignans, which can potentially reduce the risk of certain cancers and cardiovascular diseases.

They also contain plant nutrients called cucurbitacins, which have anti-cancer properties. Cucumbers can help to lower the inflammatory response in the body.

9. REDUCE BAD BREATH

Bacteria present in the mouth is the main reason for bad breath. Fiber and water-rich vegetables like cucumbers can boost your mouth's saliva production, which helps to wash away the bacteria that cause the odor in the mouth.

10. PREVENT CONSTIPATION

Cucumbers are rich in water content, and their skin contains insoluble fiber. Both water and fiber present in cucumber help food to move through the digestive tract quicker and more easily, helping prevent constipation.

Conclusion

The above-mentioned benefits of cucumber show that it has many uses like high water content and insoluble fiber which makes it a super food in weight loss.

Health benefits of fish

2020-07-23T12:09:00.000+05:30

HEALTH BENEFITS OF FISH

Fish is a high-protein and low-fat food that provide many health benefits.

It is filled with essential nutrients, like vitamin D, omega-3 fatty acids and fish is a great source of protein which helps to keep your body lean and your muscles strong.

Fish has a good impact on the functions of your body including your liver, brain, and even your sleep. So make sure you are adding fish into your diet regularly.

This article provides you a brief health benefits of fish.

1. LOWERS RISK OF HEART DISEASE

The first health benefit of fish is a lower risk of heart disease.

Eating fish lower the risk of fatal and total coronary heart disease. Fish is a rich source of omega-3 fatty acids that can reduce inflammation, help protect your heart, and stave off chronic disease.

Many large observational studies show that people who eat fish regularly have a lower risk of strokes, heart attacks, and death from heart disease.

Researchers show that fatty types of fish are even more beneficial for heart due to their high omega-3 fatty acid content.

2. REDUCES THE RISK OF ALZHEIMER'S DISEASE

The second health benefit of fish reduces the risk of Alzheimer's disease.

Fish is also a dietary essential for your brain function. Eating moderate seafood reduces risk of Alzheimer's disease. Some studies found that those who consume fish regularly had more grey brain matter, which reduces brain shrinkage and deterioration that can lead to brain function complications.

3. LOWERS THE SYMPTOMS OF DEPRESSION

The third health benefit of fish is it lowers the symptoms of depression.

Depression is considered as a common mental condition.

The symptoms of depression are low mood, sadness, decreased energy, and loss of interest in life and activities.

Some studies have found that people who eat fish regularly are much less likely to become depressed. Omega-3 fatty acids present in fish may fight depression.

This seafood fish also work awesome for your mental health. The Journal of Psychiatry & Neuroscience found that fish oil can help improve symptoms of depression.

4. CONTAINS VITAMIN D

The fourth super health benefit of fish is it contains vitamin D.

According to The National Institutes of Health, fish are rich in vitamin D and are considered one of the best dietary sources for this essential nutrient vitamin D. Vitamin D is beneficial for calcium absorption for bone health and growth.

Fish is the best dietary sources of vitamin D. Fatty fish like salmon and herring contain the highest amounts of vitamin D.

A single 4-ounce (113-gram) serving of cooked salmon packs around 100% of

the recommended intake of vitamin D.

5. GOOD FOR THE EYES AND IMPROVES VISION

The fifth health benefit of fish is healthy eyes.

The omega-3 fatty acids present in fish are beneficial for improving vision and eye health. This is because the brain and eyes are heavily concentrated in omega-3 fatty acids and need them to maintain their health and function.

Age-related macular degeneration (AMD) is the main cause of vision impairment and the blindness that mostly affects older adults.

Some evidence shows that fish and omega-3 fatty acids may protect against this disease and helps to improve good vision.

6. IT CAN HELP YOU SLEEP BETTER

The sixth health benefit of fish is it helps in good sleep.

If you have trouble falling or staying asleep, eating more fish may help you to solve the problem. Increased consumption of fish improved the quality of sleep. Researchers suspect that this is due to fish's high concentration of vitamin D, which aids in sleep.

7. HELPS TO CURE RHEUMATOID ARTHRITIS

The seventh health benefit of eating fish is it cures Rheumatoid Arthritis

If you suffer from rheumatoid arthritis, which is a chronic inflammation of your joints, eating more fish can help relieve the swelling and pain.

8. MAY REDUCE YOUR RISK OF AUTOIMMUNE DISEASE

The eight health benefit of fish is to reduce the risk of autoimmune disorders.

Autoimmune diseases like type 1 diabetes occur when your body immune system mistakenly attacks and destroys healthy body tissues.

The omega-3 fatty acids and vitamin D in fish and fish oils may be responsible to reduce the risk of autoimmune disorders.

Eating fatty fish can actually help prevent autoimmune diseases such as type 1 diabetes. Fish rich in vitamin D content assists in your body's immunity and glucose metabolism.

9. IT HELPS TO LOWER CHOLESTEROL

The ninth health benefit of fish is lowers cholesterol.

The omega-3 fatty acids found in fish oil assist in lowering LDL levels (also known as "bad" cholesterol levels) in the body. The omega-3 fatty acids present in fish are known to help lower cholesterol-building lipids in the blood, according to university's findings.

10. LOWER THE RISK OF CANCER

The tenth health benefit of fish is it lowers risk of cancer.

Some studies show that people who had a high consumption of fish actually had a lowered risk of digestive cancers, such as oral cavity, colon, pharynx, and pancreas cancers, in comparison to those who ate lower amounts of fish.

11. SPEED UP YOUR METABOLISM

The eleventh health benefit of fish is it speed up your metabolism.

The omega-3 fatty acids available in fish, have a positive effect on your metabolism.

Include fish in your diet regularly to improve your metabolism to stay healthy and fit.

12. LOWERS BLOOD PRESSURE

The twelfth health benefit of fish is lower blood pressure.

If a person is suffering from high blood pressure, then incorporating more fish into your diet may help lower it. Some studies show that fish oil is helpful in lowering blood pressure due to its high concentration of omega-3 fatty acids.

13. MAY BOOST BRAIN HEALTH

The thirteenth health benefit of fish is it boost brain health.

A person’s brain function often declines with aging.

Many observational studies show that people who include or eat more fish have slower rates of mental decline. Eating fish regularly increases your memory and improves your brain health. Add fish in your diet weekly once to gain good memory power.

14. LOWER THE RISK OF LIVER DISEASE

The fourteenth health benefit of fish is lower the risk of liver disease.

Omega-3 fatty acids present in fish have also been shown to help treat liver disease. Omega-3 helps break down triglycerides and fatty acids in the liver, lowering the risk of fatty liver disease.

Conclusion

Fish is the best protein food with many nutrients and omega-3 fatty acids.

Include fish in your diet to increase your memory power, vision, heart health.

Health benefits of chicken

2020-07-21T15:37:00.001+05:30

HEALTH BENEFITS OF CHICKEN

Chicken is the most popular meat with high nutritional values. Eating chicken helps you to stay healthy and fit. Chicken is a low-calorie, low-fat source of high-quality protein.

Chicken is not only tasty food but also easy to cook. There are many recipes available with chicken because it takes less time to cook. Chicken is also one of the best protein food.

Chicken can only power your body and health when it is fully cooked. Always cook the chicken to at least a 165-degree Fahrenheit internal temperature.

In this article, you will get to know the best health benefits of eating chicken.

RICH IN PROTEIN

The first health benefit of eating chicken is rich in protein.

Chicken is a good source of high-quality dietary protein. The protein present in chicken contributes to muscle growth and development. This protein also supports healthy body weight.

GOOD FOR THE HEART

The second health benefit of chicken is good for the heart.

Chicken is a low-fat and low-cholesterol diet enriched with vitamins and minerals. Eating chicken breast controls the body’s homocysteine amino acid levels which, if too high, can lead to cardiovascular disease.

AIDS IN WEIGHT LOSS

The third health benefit of chicken is it helps in weight loss.

Chicken is included in many healthy diets because of its high protein. The reason why chicken is always included in a healthy diet is that it is basically lean meat, which means it doesn't have much fat. Eating chicken regularly can actually help you lose weight in a healthy way.

Foods high in protein may help as a tool for managing weight and normal blood sugar.

STRENGTHEN BONES

The fourth health benefit of chicken is it strengthens bones.

Apart from protein, chicken also has full of calcium and phosphorous. Both these minerals help keep your bones healthy. Including chicken in your diet regularly also cuts the risk of arthritis. Chicken is rich in phosphorous an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function.

BOOSTS IMMUNITY

The fifth health benefit of chicken is it boosts immunity.

Doctors recommend chicken soup as a part of your recovery meals, whether you have a cold or flu. This is because chicken helps bolster immune cells in the body, while the steam from the soup clears the nasal passages. Having chicken soup is the best way to recover from most infections and colds.

Chicken also provides optimal nutrients like zinc and protein to support a normal immune system.

BOOST METABOLISM

The sixth health benefit of chicken is it boosts metabolism.

Vitamin B6 (or B-complex vitamins) present in chicken will keep your blood vessels healthy, energy levels high, and improves metabolism burning away calories so you can manage a healthy weight.

NATURAL ANTI-DEPRESSANT

The seventh health benefit of chicken is it acts as a natural anti-depressant.

If you are feeling depressed, eating some chicken will increase the serotonin amino acid levels in your brain, enhancing your mood, reducing stress, and helps you to sleep.

Chicken has tryptophan, an amino acid. This amino acid is responsible for raising serotonin levels in your brain. Serotonin is called as a feel-good neurochemical linked with mood.

PROVIDES VITAMINS AND MINERALS INVOLVED IN BRAIN FUNCTION

The eight health benefits of chicken help in good brain function.

Chicken contains vitamin B12 and choline, which helps to promote brain development in children. Eating chicken help the nervous system function properly. It helps in healthy brain functioning.

Conclusion

Eating chicken has some very interesting health benefits along with taste. Include chicken in your regular diet to get its benefits.

Take care in choosing fresh chicken and cook it completely and properly to receive its health benefits.

Health benefits of Anjeer / Figs

2020-07-11T12:41:00.000+05:30

Benefits of Anjeer / Figs

Dry fruits like raisins, almonds, cashew nuts or berries, etc are considered as a rich source of antioxidants. Out of these, anjeer or fig is considered very beneficial as they are rich sources of vitamins and minerals, including vitamin A, vitamin C, vitamin K, potassium, magnesium, zinc, copper, iron, and manganese.

Anjeer is a small pear or bell-shaped flowering plant that belongs to the mulberry family and scientifically termed as Ficus carcia. Fig is also known as anjeer in India.

Dried Anjeer or Fig, which is round in shape, is considered as a healthy snack that has a higher concentration of vitamins, antioxidants, and minerals. It can also be used to make sweets, jams, and other preserves.

In India fig is commercially grown in Maharashtra, Uttar Pradesh, Karnataka, Gujarat, and Coimbatore.

Figs or Anjeer are extremely sweet and tasty fruits with several crunchy seeds. These can be consumed fresh or dried and in fact, dried ones are available all through the year. Anjeer is available in various colors ranging from purple, red, green, and golden.

Anjeer is extremely sweet, soft, succulent, juicy and paste of the fruit is used as a substitute for sugar. It is made into delectable jams and halwas as well as added into pies, pudding, cakes, baked goods.

Anjeers or Figs are low on calories. Around 100 grams of fresh figs provide just 74 calories and figs are rich in soluble dietary fiber.

Figs are a powerhouse of antioxidant flavonoids which include carotenes, tannins, chlorogenic acids, lutein and vitamins A, E and K which assists in scavenging free radicals and prevents some chronic diseases like cancer, diabetes and reduces inflammation.

Moreover, fresh figs or anjeer are heaped with B complex vitamins like niacin, pyridoxine, pantothenic acid and folates which acts as co-factors for metabolism.

Nutrition Value Per 100g of Fresh Fig

Energy 74 Kcal

Carbohydrates 19.18 g

Protein 0.75 g

Total Fat 0.30 g

Cholesterol 0 mg

Dietary Fiber 2.9 g

Folates 6 µg

Niacin 0.400 mg

Pantothenic acid 0.300 mg

Pyridoxine 0.113 mg

Riboflavin 0.050 mg

Thiamin 0.060

Vitamin A 142 IU

Vitamin C 2 mg

Vitamin E 0.11 mg

Vitamin K 4.7 µg

Sodium 1 mg

Potassium 232 mg

Calcium 35 mg

Copper 0.070 mg

Iron 0.37 mg

Magnesium 17 mg

Manganese 0.128 mg

Selenium 0.2 µg

Zinc 0.15 mg

Anjeer ayurvedic benefits

The goodness of essential nutrients present in anjeer as per ayurvedic principles helps in balancing the Vata and Pitta. Anjeer helps to remove harmful toxins from the body. Anjeer work as an effective home remedy for treating many problems like blood pressure, treats constipation, digestive issues, piles, and excess vata in the body.

Ayurvedam also uses anjeer for treating urinary stones and other urinary conditions. Drinking a concoction of anjeer water about 30 ml twice daily to dissolve kidney stones. Also, soak dried anjeer in water and drink this water to lower the vata inside the body.

Figs or Anjeer plays a major role in women's health. Eat 2-4 dried figs daily to refill the calcium and iron levels in the body. Moreover, strained anjeer decoction consumed for a week can help regulate the menstrual cycle.

HEALTH BENEFITS OF ANJEER

1. HELPS IN WEIGHT LOSS

Anjeer is the best food or snack for those who want to lose weight. Dried figs or anjeer consist of soluble fiber which helps in weight loss. As per the study published in the American Journal Of Clinical Nutrition, a high fiber diet assists in losing extra fats. Dried figs are high on calories, so it is recommended to limit portion size to about 2-3 figs per day. Moreover, dried figs serve as a healthy snack for gaining weight.

2. TREATS SEXUAL PROBLEMS

Figs or anjeer is a wonder fruit and highly used since ancient times for treating various sexual dysfunctions like low stamina, sterility, and erectile dysfunction. Vitamins B6, A, and minerals potassium, copper, and magnesium increase semen production.

3. REGULATES BLOOD PRESSURE

The abundance of potassium present in anjeer helps in regulating high blood pressure. Potassium is a vital mineral that aids in controlling blood pressure.

Potassium present in figs helps to stimulate the functioning of muscles and nerves, balances the fluid in the system improves blood circulation and maintains the electrolyte balance. Thus anjeer are the best fruit to add on to a high blood pressure diet.

4. PREVENT CONSTIPATION

Dried Figs or anjeer are highly praised and recommended as one of the best fruits to replenish and soothe the intestines. Anjeer is a rich source of soluble fiber. Anjeer rich in fiber content can promote normal bowel function, add bulk to stool and ease the bowel movement preventing constipation and serves as a natural remedy to treat digestive and stomach problems.

5. TREATS PILES

The natural laxative property of anjeer aids in lowering the pressure on the rectum thereby easing the hemorrhoids. Figs are used as a traditional remedy for treating hemorrhoids due to its laxative and antispasmodic properties.

6. STRONGER BONES

Figs help in strengthening bones and lowers the risk of osteoporosis. Being rich in calcium and phosphorus anjeer promotes the formation of bones and stimuli regrowth of bones if there is any injury or deterioration of bones. A serving of freshly cooked figs offers you with 180 mg of calcium and vital vitamins C and K present in anjeer is necessary for strengthening the bone density.

7. MANAGES DIABETES

The American Diabetic Association recommends anjeer to be taken as part of a regular diet as it is high on fiber. Including anjeer in your regular diet helps in stabilizing the blood sugar levels.

Anjeer with ample amount of potassium helps to regulate blood sugar spikes post meals and maintain blood glucose levels under control.

8. PROMOTES HEART HEALTH

Many evidence shows that figs lower the level of triglycerides in the bloodstream and reduce the risk of heart disease. Anjeer rich in soluble fiber pectin clears away the clogged cholesterol and eliminates it out of the body through the excretory system. Anjeer scavenges free radicals from the body and prevent the blockage of arteries and lowers the risk of cardiovascular diseases.

9. TREATS ALZHEIMER'S DISEASE

Some evidence strongly supports that a diet with a good amount of figs helps in treating neurodegenerative conditions like Alzheimer’s and eases neuroinflammation. Anjeer is loaded with good amounts of dietary fiber, magnesium, potassium, copper, zinc, vitamin K and antioxidants to reduce anxiety, promote memory, and improves the learning skills in Alzheimer’s patients.

10. PREVENT AGE-RELATED MACULAR DEGENERATION

Fig is a very useful fruit as it assists in preventing age-related macular degeneration(eye problems), a major reason behind vision loss in elderly people. Regular intake of anjeer promotes healthy vision in all age groups.

11. TREATS INSOMNIA

Dry anjeer is highly useful for people suffering from insomnia and it is one of the sleep-inducing foods. The goodness of tryptophan present in anjeer promotes sound sleep by improving blood circulation in the body.

12. RESPIRATORY PROBLEMS

The richness of essential nutrients like protein, vitamins A, C and minerals iron, calcium, carbohydrates, the fiber in anjeer hydrates the respiratory system and naturally clears the phlegm, soothes the sore throat, reduces the cough.

13. DENTAL HEALTH

The presence of phenolic compounds, flavonoids and phytochemicals in anjeer fruit exhibit potent antibacterial activities which reduces bacterial infections, guard gums, teeth.

Uses Of Figs For Skin Health

Figs are amazing and tasty fruit with the goodness of essential nutrients that work well for all types of skin. You can reap the benefit by eating them or using it as a DIY face mask.

Treats Warts

Anjeer is been used mostly in traditional medicine for treating various skin problems including eczema, vitiligo, and psoriasis. The latex properties of the fig tree show a remarkable anti wart property. The proteolytic activity of latex enzyme helps to remove warts on the body without causing any side effects.

Wrinkle Free Skin

The powerful antioxidant and anti-collagenase properties of fig extract is beneficial for lessening wrinkles and makes the skin look supple.

Moreover, fig extract improves the skin hydration and works as a natural remedy for hyperpigmentation, wrinkles and acne.

Radiant Skin

The rich nutrients present in anjeer like vitamin C, E, and A and antioxidants are highly beneficial to nurture the skin and rejuvenate skin cells. Fresh anjeer is used in face masks.

For getting an instant glow and healthy skin, make a paste of fresh figs, gently apply on your face and allow it to stay for 15 minutes and rinse well with lukewarm water, this will make the skin glow naturally and look fresh. Vitamins, minerals and antioxidants present in anjeer maintain the skin pH balance and promotes blood circulation.

Figs For Hair Health

Figs or Anjeer are incredibly high on iron, potassium, magnesium, and vitamins A and E which play a key role in promoting the growth of stronger tresses. Figs extract is highly the praised formulation used in the beauty industry for strengthening and improving hair moisture makes the hair frizz-free, look lustrous and strong.

Health benefits of raisins

2020-07-06T13:16:00.000+05:30

Health benefits of raisins

Raisins are also known as ‘kishmish’ is an extremely delicious and widely popular variety of dry fruits. They are acquired by drying grapes either in the sun or in driers such that they turn green, golden, or black in color. Raisins are also used as an alternative to candies and chocolates because of their delicious sweet taste.

You might have found raisins in many delicious cookies, bread, cakes, and muffins. Raisins are packed with energy and rich in fiber, vitamins, and minerals.

Different names of Raisins:

Raisins, also known as ‘Kishmish’ in Hindi, ‘Ular Dhraakshai/Kaintha Thratchai‘ in Tamil, ‘Yendu Dhraksha‘ in Telugu, ‘Kismis/Unakku Munthiringa‘ in Malayalam, ‘Ona Drakshi/Vonadraakshe‘ in Kannada, ‘Bedane/Manuka‘ in Marathi, ‘Lal Draksh/Khismis‘ in Gujarati, ‘Khishmish‘ in Punjabi and ‘Kash/Kishmish‘ in Bengali.

According to the United States Department of Agriculture (USDA), the nutritional facts for a serving around this size are:

Calories – 129

Protein – 1.42 g

Dietary fiber – 1.9 g

Fats – 0.11 g

Carbohydrates – 34.11 g

Sugars – 28.03 g

Raisins also contains some valuable vitamins and minerals, including:

Vitamin C – 1 milligram (mg)

Calcium – 27 mg

Iron – 0.77 mg

Sodium – 11 mg

Magnesium – 15 mg

Potassium – 320 mg

Phosphorous – 42 mg

Here are the best health benefits of raisins:

1. Help In Digestion:

Having a few raisins every day is good for your stomach. Raisins contain fibers help in relieving constipation. Daily intake of raisins keeps the bowel movement regular and the fibers help to keep toxins and waste products out of the system.

This may help improve digestion and promote regularity.

2. Reduce Acidity:

Raisins also contain potassium, iron, copper, and magnesium in good levels. These are alkaline, or basic, minerals on the pH scale and may help balance acidity levels in the stomach.

This help reduce acidity and help remove the toxins from the body, preventing diseases like arthritis, gout, kidney stones, and heart diseases.

3. Help Against Anemia:

One of the super benefits of raisins is reducing anemia. Raisins play a major role to improve iron levels in the body. Raisins are superfood for people suffering from anemia.

Raisins have a very good amount of iron and B-Complex vitamins in them which help to treat anemia. The copper present in raisins also helps in the production of red blood cells and carrying oxygen throughout the body.

4. Fever

Raisins are rich in phenolic phytochemicals, which are known for their germicidal, antibacterial, and antioxidant properties. Raisins can help cure fever by fighting viral and bacterial infections.

5. Help Prevent Cancer:

An antioxidant called cateching present in raisins helps in protecting the body against the free radical activity that can cause tumors and colon cancer.

Dietary antioxidants are essential for the body, as they may protect the body from oxidative damage and free radicals.

6. Help Treat Infections:

Raisins contain polyphenolic phytonutrients, which are also known as anti-inflammatory antioxidants. They exhibit antibacterial properties that help lower the risk of fever and kill the bacteria. Thus, eating a few raisins a day can keep you safe from cold, bacteria, and other such infections.

7. Good for Eyes:

Raisins are found to be abundant in polyphenolic phytonutrients which are antioxidants that help in keeping your eyesight strong. The antioxidants present in raisins help in protecting the eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.

Raisins have vitamin A, beta carotene and A-Carotenoid and they are super good for the eyes.

8. Good for your Mouth And Dental Care:

Raisins also contain oleanolic acid which is one of the phytochemicals which is useful to keep your teeth safe from decay, cavities as well as brittle teeth. Raisins also prevent the growth of bacteria in the mouth to keep the teeth in good shape.

Raisins contain calcium in good quantities, they also prevent the teeth from peeling away or breakage. The boron present in raisins is good for keeping germ build-up in the mouth low.

9. Weight Management:

If you are trying to gain weight, then these raisins are your best friends. Raisins are rich in fructose and glucose and give you loads of energy. They will help you with weight gain without accumulating bad cholesterol.

Raisins, when taken in proportion and combined with physical exercise, it can aid in weight loss. The high fiber present in raisins keeps you full for a longer time.

10. Hypertension:

Raisins are rich in potassium, iron, antioxidants and B-complex vitamins, which help to maintain normal blood pressure. The high level of potassium reduces the tension of blood vessels and decreases blood pressure naturally while the dietary fiber affects the biochemistry of blood vessels and reduces their stiffness, thus lowering hypertension. The high level of potassium and absence of sodium make raisins ideal food for a heart-healthy diet.

11. Bone Health:

Raisins contain calcium, which is the main element of our bone's health. It helps strengthen bones and promotes bone growth. Raisins are also one of the best sources of boron, a micronutrient that is required by the body in small amounts.

This micronutrient is vital for bone formation and calcium absorption. Raisins are beneficial in preventing menopause induced osteoporosis in women as well as strengthens bones and joints.

12. Heart Health:

Regular consumption of raisins in sufficient amount provides protection against heart disease. By lowering the cholesterol as well as triglyceride levels, raisins improve the overall condition of your heart, by lowering the risk of strokes, hypertension, and heart attack.

13. Kidney Health:

Since raisins are rich in potassium, consuming raisins regularly prevents the formation as well as recurrence of kidney stones.

Skin Benefits of Raisin

14. Clear Skin:

Raisins contain antioxidants that help to maintain healthy and glowing skin. They also contain resveratrol, a powerful antioxidant that slows down the aging of the skin cells.

Raisins purify your blood by eliminating toxic and black cells. This improves the formation of red blood cells by supplying oxygen to your skin. These blood purifying properties present in raisins make your skin clear, radiant, nourished, and beautiful.

Hair Benefits of Raisin:

15. Healthy Hair:

Raisins are a good source of iron, vitamin, potassium, B complex, and antioxidants, which play an important role in making your hair healthy, shiny, and nourished. Consuming raisins regularly can also help reduce hair fall and prevent baldness.

Conclusion:

Raisins can be a very simple way to add fruit, healthful nutrients and antioxidants to the diet. Regularly eating raisins help to keep the body healthy and prevent some disorders and problems.

But, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight.

Overall, raisins are one of the healthful food and make a great addition to many tasty dishes and diets.

Benefits of vitamin C to prevent COVID-19

2020-06-26T17:31:00.001+05:30

Benefits of Vitamin C to prevent COVID-19

The most important step to prevent coronavirus COVID-19 is to boost the immune system. We have many options to boost our immune system. To improve our immune system we need to eat foods rich in antioxidants. In this case, vitamin C plays a major role to boost the immune system.

Vitamin C is treated as an essential vitamin, because your body can’t produce it. Vitamin C has many health benefits.

Vitamin C is water-soluble and found in many fruits and vegetables, including oranges, strawberries, bell peppers, kiwi fruits, broccoli, spinach, and kale.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.

Vitamin C is an essential nutrient for health. It helps form and maintains skin, bones, and blood vessels.

Vitamins including vitamin C, are organic compounds. An organic compound is one that exists in living things and contains the elements carbon and oxygen.

Vitamin C is water-soluble, and the body does not store it. To maintain sufficient levels of vitamin C, humans need a daily intake of food that contains it.

Vitamin C plays a major role in a number of bodily functions including the production of collagen, L-carnitine, and some neurotransmitters. Vitamin C helps metabolize proteins. Antioxidants present in vitamin C may reduce the risk of some cancers.

In the case of wound healing, research as long ago as 1942 suggested that wounds took longer to heal if someone had scurvy.

Scurvy

If a person does not consume enough vitamin C, they will have a deficiency, which is known as scurvy. Symptoms can start to appear within a month of vitamin C deficiency, and they include:

malaise (a feeling of being unwell)
inflammation of the gums or bleeding gums
red patches on the skin due to blood vessels breaking beneath the surface
joint pain
fatigue
depression
slow wound healing
loosening of teeth

Scurvy results from vitamin C deficiency. Its symptoms include swollen joints, bleeding gums and anemia, loose teeth, and tiredness. Rebound scurvy can happen if a person takes very high doses of vitamin C and then discontinues it quickly.

Vitamin C as an antioxidant also helps repair tissue and reduce damage from inflammation and oxidation.

People with adequate levels of vitamin C intake are found to be better able to fight off infections compared to people with vitamin C deficiency.

Vitamin C may also help to prevent acute respiratory infections, especially in people with malnutrition and those who are physically stressed.

Here are some proven benefits of taking vitamin C from food or through supplements.

1. MAY REDUCE THE RISK OF CHRONIC DISEASES

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defense system.

Antioxidants are nothing but molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can promote a state known as oxidative stress, which may lead to many chronic diseases.

Some studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.

2. MAY HELP MANAGE HIGH BLOOD PRESSURE

High blood pressure sometimes puts you at risk of heart disease, the leading cause of death globally.

Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.

Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.

3. HELP PREVENT IRON DEFICIENCY

Iron is considered as an important nutrient that has a variety of functions in the body. Iron plays a major role in the human body. Iron is essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements intake can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb. Vitamin C supplements are especially useful for people on a meat-free diet, as meat is a major source of iron.

In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%. Vitamin C may help reduce the risk of anemia or iron deficiency among people prone to iron deficiency.

4. BOOST IMMUNITY

One of the most important reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

First, vitamin C helps encourage the production of white blood cells are known as lymphocytes and phagocytes, which protect the body against infections.

Second, vitamin C also help these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.

Third, vitamin C is an essential part of the skin’s defense system. Vitamin C plays a major role in skin health. Most of the face packs use lemon rich in vitamin C to improve skin glow. Vitamin C also helps to remove blemishes and dark spots.

Studies have also shown that taking vitamin C may shorten wound healing time

For example, people who are suffering from pneumonia tend to have lower vitamin C levels and vitamin C supplements have been shown to shorten the recovery time.

5. MAY LOWER RISK OF HEART DISEASE

Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.

Vitamin C may help reduce heart disease risk. For example, an analysis of 9 studies with a combined 293,172 participants have found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take vitamin C supplements.

6. VITAMIN C AND CANCER THERAPY

Vitamin C is also helpful in cancer treatment. Vitamin C as an antioxidant, it protects the body against oxidative stress and helps prevent the oxidation of other molecules.

High doses of vitamin C intake have been found to reduce the speed of growth of some types of cancerous tissue. Some researchers have proposed using vitamin C in cancer patients whose treatment options are limited.

More studies are needed to understand which cancers could be affected by vitamin C and which other effective treatments can be used in conjunction with vitamin C, as well as the long-term effects of this approach.

In 2013, however, researchers found evidence that high doses of intravenous vitamin C might benefit cancer patients. A 2015 study confirmed its effectiveness.

The National Cancer Institute report several studies that used high dose vitamin C intravenously with few side effects.

7. ANTI-AGING

Vitamin C has many anti-aging properties. It helps to maintain your skin healthy and young by preventing blemishes and wrinkles. Vitamin C has skin lightening properties.

Vitamin C affects cells present inside and outside of the body. A study that is published in the American Journal of Clinical Nutrition examined some links between nutrient intakes and skin aging in 4,025 women aged 40-74. The study found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.

Do I need a vitamin C supplement?

It is always best to get your nutrients from food rather than supplements. With that being said, taking a daily vitamin C supplement won't cause you any harm.

If you think that you are not getting enough vitamin C from your diet, don't hesitate to supplement at the recommended dosages. At the same time, increase your intake of the following foods rich in vitamin C:

Red pepper (raw): 95 milligrams per 1/2-cup serving
Orange juice: 90 milligrams per 3/4-cup serving
Green pepper (raw): 60 milligrams per 1/2-cup serving
Broccoli (cooked): 51 milligrams per 1/2-cup serving
Strawberries (sliced): 49 milligrams per 1/2-cup serving
Orange: 70 milligrams per one medium fruit
Kiwi: 64 milligrams per one medium fruit
Brussel sprouts (cooked): 48 milligrams per 1/2-cup serving
Tomato juice: 33 milligrams per 1/2-cup serving
Cantaloupe: 29 milligrams per 1/2-cup serving

8 HEALTH BENEFITS OF EATING GHEE

2020-06-19T14:25:00.001+05:30

BENEFITS OF GHEE

Ghee is a type of clarified butter made from the milk of a buffalo or cow. Pure desi ghee, is ghee made of cow's milk. Ghee contains plenty of omega-3 fatty acids along with Vitamin A.

Ghee is more concentrated in fat than butter, as its water and milk solids have been removed. Ghee is used in many Indian cuisines.

Ghee was created to prevent the butter from spoiling during warm weather and temperature. In addition to cooking, ghee is used in the Indian alternative medicine system Ayurveda, in which it's known as ghrita.

Given that its milk solids have been removed, it does not require refrigeration and can be kept at room temperature for several weeks.

Benefits of Ghee/ Uses of Ghee

Calories and nutrients

Below is the nutrition data for one tablespoon (14 grams) of ghee and butter

	Ghee	Butter
Calories	112	100
Fat	13 grams	11 grams
Saturated fat	8 grams	7 grams
Monounsaturated fat	4 grams	3 grams
Polyunsaturated fat	0.5 grams	0.5 grams
Protein	Trace amounts	Trace amounts
Carbs	Trace amounts	Trace amounts
Vitamin A	12% of the Daily Value (DV)	11% of the DV
Vitamin K	1% of the DV	1% of the DV
Vitamin E	2% of the DV	2% of the DV

Ghee consists of fat-soluble vitamins, which helps in weight loss. Ghee also plays a major role in balancing hormones and maintaining healthy cholesterol. Ghee also has a high heat point, which prevents it from producing free radicals that damage cell function.

1. GOOD SOURCE OF ENERGY

The first benefit of ghee is Ghee is a good source of energy. It contains medium and short-chain fatty acids, "of which, lauric acid is a potent antimicrobial and antifungal substance." Nursing mothers are often given ladoos(sweet) loaded with ghee, because it provides a good amount of energy.

2. GHEE IS NATURAL AND PURE

The second benefit of ghee is it is free of potentially unhealthy preservatives and trans fats. Because of its pure form and low moisture content, ghee is shelf-stable and can stay fresh for up to a year without refrigeration. Homemade ghee is more fresh and healthy.

3. GHEE REDUCES YOUR EXPOSURE TO CANCER-CAUSING AGENTS

At high temperatures, most oils break down into unstable elements known as free radicals. Excessive amounts of free radicals in the body can result in cell damage, including the development of cancer. Ghee has a smoking point of nearly 500°F, so it retains its structural integrity under the high heat used for frying and other preparation methods.

4. GHEE IS A RICH SOURCE OF ANTIOXIDANTS

Another important benefit of ghee is antioxidants. Ghee is a rich source of antioxidants. Antioxidants act as “scavengers” in the body, seeking out and neutralizing free radicals to prevent tissue and cell damage that can lead to disease. Ghee contains vitamin E, known as the most powerful antioxidants found in food.

5. GHEE CONTAINS ANTI-INFLAMMATORY PROPERTIES AND GHEE IS GOOD FOR INTESTINAL HEALTH

Benefits of ghee for intestine health. In Ayurveda Ghee is used as a medicine to treat burns and swelling. It contains large quantities of butyrate, a fatty acid that has been linked to an immune system response that soothes inflammation.

Ghee also has anti-viral properties and contributes to a healthy digestive system by helping heal and repair the stomach lining. This can be particularly helpful for individuals with intestinal disorders like Crohn’s disease.

6. GHEE IS GOOD FOR HEART

While ghee has a high concentration of fat, it’s high in monounsaturated Omega-3 fatty acids. These are the same omega fatty acids found in foods like salmon that have been discovered to promote a healthy heart and cardiovascular system.

A study conducted on men in a rural area of India shows that those who consumed larger quantities of ghee had a lower incidence of coronary heart disease and reduced levels of serum cholesterol.

7. GHEE IS LOADED WITH NUTRIENTS

Benefits of eating ghee- Ghee contains plentiful amounts of fat-soluble vitamins A, D, E and K. These nutrients are essential to a wide range of body functions from the brain to the immune system. In addition, ghee helps in the body’s absorption of fat-soluble vitamins and minerals from other foods.

8. GHEE IS GOOD FOR SKIN

Benefits of eating ghee- Ghee also plays a major role in skin health. Pure desi ghee is made out of cow's milk and is said to be extremely powerful in giving you a soft and supple skin. Ghee is suitable for all skin types and it also has vital fatty acids that help in hydration of the skin cells.

How To Make Ideal Ghee Face Mask For Supple And Glowing Skin:

Steps:

1. Mix 2 tablespoons of ghee, 2 tablespoon of besan or haldi and water in a bowl. Stir the mixture thoroughly.

2. Make sure that the consistency is firm but not dry.

3. Mix the paste well and apply it on your face. Let it sit for 20 minutes; rinse it off with cold water. Repeat thrice a week for best results.

Advantages of Ghee – There are several advantages of ghee which is discussed below

1. Daily consumption of ghee increases the physical and mental health which keeps the healthy body.

2. Ghee intake improves the eyesight and also retains the tendons and muscles healthy.

3. Ghee is used without refrigeration because it does not spoil easily.

4. It contains oil-soluble vitamins A and E.

5. Ghee is essential for strengthening cell membranes, protecting the stomach, and preserve the nerve, brain, skin, and body healthy. Ghee also serves for improving the taste of food.

Disadvantages of Ghee – There are few disadvantages of ghee are as given below

1. The main disadvantage of ghee is consuming an unnecessary amount of ghee rapidly increases the weight of the body which creates several diseases.

2. More consumption of ghee increases cholesterol due to obesity.

3. Consuming an unnecessary amount of ghee is not good for the heart.

6 BENEFITS OF LEMON

2020-06-19T14:19:00.003+05:30

BENEFITS OF LEMON

Lemons are one of the popular fruit that people use in many ways and in small quantities to add flavor to food. However, lemons are rarely consumed alone due to their intense, sour taste.

Lemons give flavor to sauces, baked goods, salad dressings, drinks, and desserts, and they are also a good source of vitamin C. This article provides you 6 benefits of lemon.

Lemon is the first vitamin C rich food among all foods.

One 58 gram (g) lemon can provide over 30 milligrams (mg) of vitamin C.

Vitamin C plays an important role in human health. Vitamin C is essential for health, and a deficiency can lead to health problems.

Nutrition

One lemon weighing 58 grams (g) contain:

energy: 16.8 calories (kcal)
iron: 0.35 mg
magnesium: 4.6 mg
phosphorus: 9.3 mg
potassium: 80 mg
carbohydrates: 5.41 g, of which 1.45 g are sugars
calcium 15.1 milligrams (mg)
selenium: 0.2 micrograms (mcg)
vitamin C: 30.7 mg
folate: 6.4 mcg
choline: 3.0 mg
vitamin A: 0.6 mcg
lutein + zeaxanthin: 6.4 mcg

This article is about the nutritional content of lemons and their possible health benefits.

Benefits

Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.

Antioxidants help remove free radicals that can damage cells from the body.

These nutrients can help prevent diseases and boost health and wellbeing.

Here some of the possible benefits of consuming lemons.

1. SUPPORTS HEART HEALTH

The first benefit of lemon is heart health. Lemons are a good source of vitamin C. Research shows that eating vegetables and fruits rich in vitamin C reduces the risk of heart disease and stroke.

One lemon contains 31 gm of vitamin C. It is not only the vitamin C that is thought to be good for your heart. The fiber and plant compounds present in lemons could also significantly lower some risk factors for heart disease.

2. CANCER PREVENTION

Lemons are an excellent source of the antioxidant vitamin C. The second benefit of lemon are cancer prevention.

Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. Drinking lemon juice or adding lemon in your daily routine prevents some kinds of cancer.

Some studies have found that people who eat most citrus fruits have a low risk of cancer.

3. MAINTAINING HEALTHY COMPLEXION

Vitamin C plays a vital role in the formation of collagen, the support system of the skin. Lemons are used in many face packs and masks to prevent and cure skin related problems like acne, pimples, dark spots, etc. Another vital and important benefit of lemon are healthy skin and complexion.

Lemon helps to refresh your skin and make you feel good.

Sun exposure, pollution, age, and other factors can result in skin damage. Some studies have shown that either eating lemon in its natural form or applying on skin can prevent damage to the skin.

Uses of lemon for skin

Heal Acne and Remove Blackheads

Citrus fruits like lemon or oranges have antibacterial and antifungal properties that fight acne problems. It’s as simple as slicing open a lemon and rubbing it onto the affected areas of your face. To treat blackheads, you can add a few drops of honey on top of a lemon half and apply it to the areas where you have blackheads. Let the solution sit for five to ten minutes and then rinse it off with cold water.

Lighten Dark Spots and Blemishes

Facial blemishes are embarrassing and can be extremely stubborn. Facial blemishes are common in many people. The citric acid in lemon juice can gradually fade blemish spots and even out your skin tone. Try to avoid getting lemon juice in any open cuts or scratches on your face—it will sting!

Some lemon face packs you can try at home

1. Honey and Lemon Face Pack

Honey has a moisturizing effect on your skin. When honey mixed with lemon juice, it keeps your skin soft and bright.

Ingredients

· 1 tablespoon organic honey

· 1 teaspoon lemon juice

· 1 tablespoon water

Method

1. Dilute the lemon juice with water in a bowl.

2. Mix honey in it and apply the mixture on a cleansed face.

3. Keep it on for 15-20 minutes.

4. Wash off with warm water.

5. Repeat 2-3 times a week.

2. Turmeric and Lemon Face Pack

Turmeric has anti-inflammatory properties and many medicinal uses. It can also help prevent aging, acne, and several other skin conditions.

Ingredients

· Juice of half a lemon

· 1 tablespoon water or rose water

· ¼ teaspoon turmeric powder

· 1 teaspoon of organic honey

Method

1. Dilute the lemon juice with water or rose water in a bowl.

2. Mix honey and turmeric into a bowl.

3. Apply the pack it all over your face and neck.

4. Leave it on for 15-20 minutes and wash off with warm water.

5. Repeat 2-3 times a week.

3. Gram Flour (Besan) and Lemon Face Pack

Gram flour has an exfoliating effect on your skin. Gram flour helps to reduce tanning. This face pack is useful to even out your skin tone.

Ingredients

· 1 tablespoon lemon juice

· 1 tablespoon water or rose water

· 1 tablespoon gram flour

· 1 teaspoon honey (optional)

Method

1. Mix all the ingredients in a bowl.

2. Once you get the desired consistency, apply it evenly on your face.

3. Let it dry completely.

4. Wash off with warm water.

5. Repeat 1-2 times a week.

4. Lemon and Papaya Peel Face Mask

Papaya or papaya peel is widely used in cosmetics due to its skin lightening properties. It contains Vitamin A that helps restore damaged skin and bring glow on your face. Eating papaya also helps your skin in many ways.

Ingredients

· 1 tablespoon dried papaya (ripe) peel powder

· 1 tablespoon ripe papaya pulp

· 1 teaspoon honey

· 1 teaspoon diluted lemon juice

Method

1. Mix all the ingredients in a bowl.

2. Apply the paste all over your face and neck.

3. Keep it on for 20-25 minutes.

4. Wash off with warm water.

5. Repeat 2 times a week.

4. HELPS IN WEIGHT LOSS

Lemons are often treated as a weight-loss food. Some people use lemons in weight loss drinks and detox drinks. One common theory is that the soluble pectin fiber in them expands in your stomach, helping you feel full for longer. One of the best health benefits of lemon is weight loss.

We already know that drinking hot water with lemon helps in weight loss.

What Are the Benefits of Lemon Detox Water?

1. It helps promote hydration. We should drink at least eight 8 oz. glasses of water per day, adding lemon to your water helps it taste better and antioxidants present in lemon prevent cancer risk.

2. Water and Lemon support weight loss. Drinking more water will actually make you feel full. Combined with the health benefits of lemon, specifically, the polyphenol antioxidants help reduces weight gain.

3. Helps with Digestion. Some people drink lemon water to prevent constipation. Drinking warm or hot lemon water when you wake up in the morning may help get your digestive system start moving and reduces constipation.

4. It’s a good source of Vitamin C. Citrus fruits like lemon, orange, etc are a great source of Vitamin C, adding lemon to your water gives you an extra boost.

Detox water with lemon recipes

These Lemon Detox Water Recipes provided below make it easy to increase your water intake, lose weight, and support your immune system. They take only minutes to make. Look and feel great by adding detox water to your daily routine.

Ingredients

Lemon Mint Water:

· 3–4 slices of lemon

· 3 sprigs of mint

· 8 oz of water or one glass of water

Lemon Blueberry Water:

· 3–4 slices of lemon

· 10 fresh blueberries

· 8 oz water or one glass of water

Cucumber Lemon Water:

· 3–4 slices of lemon

· 4 slices of cucumber

· 8 oz water or one glass of water

Lemon Ginger Water:

· 3–4 slices of lemon

· 3 slices of fresh ginger root (1/4″ slices with skin on)

· 8 oz water or one glass of water

5. INCREASING IRON ABSORPTION

Iron deficiency or anemia is quite common now a days. Anemia occurs when you don't get enough iron from the foods you eat.

Lemons contain some amount of iron, but they primarily prevent anemia by improving your absorption of iron from plant foods.

Your gut or digestive system absorbs iron from meat, chicken, and fish very easily, while iron from plant sources not as easy. However, this absorption can be improved by consuming vitamin C and citric acid.

Because lemons contain both vitamin C and citric acid. Including lemon in your diet may protect against anemia by ensuring that you absorb as much iron as possible.

6. BOOSTING THE IMMUNE SYSTEM

The sixth benefit of lemon is boosting the immune system. Foods that are high in vitamin C and other antioxidants help to strengthen the immune system against the germs that cause the common cold and the flu.

However, consuming vitamin C does not cure a cold completely but they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.

Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone who suffers from a cough or cold.

Scurvy

If a person does not consume enough vitamin C, they will have a deficiency, which is known as scurvy. Symptoms can start to appear within a month of vitamin C deficiency, and they include:

malaise (a feeling of being unwell)
inflammation of the gums or bleeding gums
red patches on the skin due to blood vessels breaking beneath the surface
joint pain
fatigue
depression
slow wound healing
loosening of teeth

10 HEALTH BENEFITS OF CARROT

2020-06-19T14:16:00.002+05:30

HEALTH BENEFITS OF CARROT

Carrots have a number of health benefits. Carrots are weight loss friendly food and help to lower cholesterol levels and improved eye health.

It is tasty, crunchy, and highly nutritious. Carrots are a particularly very good source of beta-carotene, fiber, vitamin K, potassium, and antioxidants.

Carrots are found in many colors, including yellow, white, orange, red, and purple.

The traditional orange color found in carrots get their bright color from beta-carotene, an antioxidant that is converted to vitamin A in the body.

One medium, raw carrot (61 grams) contains 25 calories, with only 4 grams of digestible carbs.

Health benefits of carrot

Carrots - Nutrition Facts

	Amount
Calories	41
Water	88 %
Protein	0.9 g
Carbs	9.6 g
Sugar	4.7 g
Fat	0.2 g
Fiber	2.8 g
Saturated	0.04 g
Monounsaturated	0.01 g
Polyunsaturated	0.12 g
Omega-3	0 g
Omega-6	0.12 g

Carrots are mainly composed of water and carbohydrates.

The carbs present in carrot consist of starch and sugars, such as sucrose and glucose

Carrots are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams. Pectin is the main form of soluble fiber in carrots.

Soluble fibers can lower blood sugar levels by slowing down the digestion of sugar and starch.

Certain soluble fibers present in carrot can also impair the absorption of cholesterol from the digestive tract, lowering blood cholesterol.

Vitamins and Minerals

Carrots are a very good source of several vitamins and minerals, especially vitamin A (from beta-carotene), vitamin K (phylloquinone), biotin, potassium, and vitamin B6.

Vitamin A: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A promotes and helps in good vision, and is important for growth, development, and immune function.
Biotin: Biotin is one of the B-vitamins, formerly known as vitamin H. It plays an important role in fat and protein metabolism.
Vitamin K1: vitamin K1 is also known as phylloquinone, vitamin K is important for blood coagulation and can promote bone health.
Potassium: An essential mineral, important for blood pressure control.
Vitamin B6: Vitamin B6 is a group of related vitamins that are involved with the conversion of food into energy.

Carrots contain many plant compounds, but the carotenoids are the best known.

These are substances with powerful antioxidants and have been linked to improved immune function and reduced risk of many diseases.

This includes cardiovascular disease, various degenerative diseases, and certain types of cancer.

These are the main plant compounds found in carrots:

Beta-carotene: Orange color carrots are very high in beta-carotene. The absorption is better (up to 6.5-fold) if the carrots are cooked.
Lutein: One of the most common antioxidants present in carrots, predominantly found in yellow and orange carrots and is important for eye health.
Alpha-carotene: An antioxidant that is also partly converted to vitamin A.
Lycopene: Lycopene is a bright red antioxidant found in many red fruits and vegetables, including red and purple carrots. It may decrease the risk of cancer and cardiovascular disease.
Polyacetylenes: Recent research has identified bioactive compounds in carrots that may help protect against leukemia and cancer cells.
Anthocyanins: Powerful antioxidants found in dark-colored carrots.

HEALTH BENEFITS OF CARROT

1. PROMOTE EYE HEALTH

Eye health is the first benefit of carrot. Vitamin A is essential for good vision, and carrots offer the Vitamin A nutrient in abundance. If a person is deprived of vitamin A for too long, the outer segments of the eyes’ photoreceptors begin to deteriorate. This leads to night blindness.

Carrots are rich in lutein and lycopene which help in maintaining good eyesight and night vision. The high amount of vitamin A also helps boost healthy eyesight and vision.

2. REDUCE RISK OF CANCER

Carrots contain numerous phytochemicals that are well-known for their anticancer properties. A few of these compounds in carrots include beta-carotene and other carotenoids. These compounds promote immunity and activate certain proteins that inhibit cancer cells. Some studies show that the juice from carrots can combat leukemia as well.

3. PROMOTE SKIN HEALTH AND ENHANCES HAIR GROWTH

Another health benefits of carrot are skin and hair health. Carrots are rich in carotenoids. Research suggests that fruits and vegetables rich in these carotenoids can improve skin appearance and also, help people look younger.

Carrots are rich in vitamins A and C, carotenoids, potassium, and other antioxidants. Anecdotal evidence suggests that the veggies may contribute to hair health.

4. AID WEIGHT LOSS

Raw, fresh carrots are about 88% water. A medium carrot consists of only about 25 calories. Hence, including carrots in your diet is a smart way of filling yourself up without piling on calories. The best health benefits of carrots are it helps in weight loss.

If you are on a weight loss diet, your diet must include foods that are high on fiber and carrots with both soluble and insoluble fibers perfectly fit the bill. Fiber takes the longest to digest and thus promotes a feeling of fullness and prevents you from eating more food.

5. DIABETES CONTROL

The fifth health benefits of carrots are diabetes control. Carrots also have a sweet flavor and contain natural sugars. What does this mean for people with diabetes?

Carrot contains around 10% of carbohydrates and nearly half of this is sugar. Another 30% of this carbohydrate content is fiber. A medium carrot provides 25 calories.

Overall, this makes a carrot a low-calorie, high-fiber food that is relatively low in sugar. For this reason, it scores low on the glycemic index (GI). This index can help people with diabetes understand which foods are likely to raise their blood sugar levels.

Following a healthy, balanced diet and maintaining a healthy weight can help to reduce the risk of type 2 diabetes. In some studies, low blood levels of vitamin A were found in individuals with diabetes. The abnormalities in glucose metabolism would need an increased need to fight oxidative stress, and this is where the antioxidant vitamin A may help.

6. BLOOD PRESSURE AND CARDIOVASCULAR HEALTH

The fiber and potassium present in carrots may help manage blood pressure.

The American Heart Association (AHA) suggests people add less salt, or sodium, to meals, while eating more foods that contain potassium, such as carrots. Potassium helps relax the blood vessels, reducing the risk of high blood pressure and other cardiovascular problems. Another important health benefit of carrot is cardiovascular health.

One medium carrot provides around 4% of a person’s daily requirement of potassium.

A 2017 review concluded that people with a high fiber intake are less likely to develop cardiovascular disease than people who eat little fiber. Eating a good amount of fiber may also help reduce levels of low-density lipoprotein, or “bad,” cholesterol in the blood.

One study claimed that carrot juice contributed to a 5% reduction in systolic blood pressure. The nutrients present in carrot juice, including fiber, potassium, vitamin C and nitrates, were found to aid this effect

7. BOOST IMMUNITY

The seventh health benefit of carrot is it boosts immunity. Vitamin A present in the carrot regulates the functioning of your system and prevents infections. It achieves this by boosting your body’s immunity. Get this immune-boosting vitamin from carrots.

Carrots also contain vitamin C which contributes to the production of collagen, which is essential for wound healing. This nutrient also further contributes to a strong immune system.

Carrots are packed with various types of vitamins, minerals, and antioxidants such as vitamins B6 and K, phosphorous, potassium, etc. which contribute to bone health, stronger nervous system and help improve brainpower. The antioxidants, apart from helping the body against free radical damage, guard the body against harmful viruses, bacteria, and inflammation.

8. STRENGTHEN BONES

Vitamin A present in carrot influences bone cell metabolism. Carotenoids are associated with improved bone health. Though there is no direct research stating that carrots can help improve bone health, their vitamin A content may help. Thus another important health benefit of carrot is strengthened bones.

Carrots contain vitamin K and small amounts of calcium and phosphorus. All of these present in carrot contribute to bone health and may help prevent osteoporosis.

9. ENSURES BOWEL REGULARITY AND HELPS IN GOOD DIGESTION

The significant amount of dietary fiber present in carrots plays an important role in maintaining good digestive health. Fiber makes your stool bulky which helps it pass smoothly through the digestive tract and prevents conditions like constipation. One more health benefit of carrot is digestion.

Eating carrot regularly can help relieve constipation problems.

10. MAY LOWER CHOLESTEROL LEVEL

The tenth health benefit of carrot is lower cholesterol levels. As per studies, carrot consumption can reduce cholesterol absorption and increase the antioxidant status of your body. These effects can also promote cardiovascular health. Raw carrots are also rich in a fiber called pectin that may help lower cholesterol and reduce cardiovascular problems.

HOW TO REDUCE STRESS?

2020-06-18T13:03:00.000+05:30

STRESS REDUCING TIPS

What is stress?

Stress is a normal part of human life. People experience stress in their day to day life. You can experience stress from your body, thoughts, or environment.

Stress is nothing but a normal reaction the body has when changes occur. It can respond to these changes physically, emotionally, or mentally.

Stress is the body's reaction to any change that requires a response. The body reacts to these changes with physical, mental, and emotional responses.

This article will help you to find some tips for how to reduce stress?

The human body is constructed to experience stress and react to it. Stress can be sometimes positive, keeping us alert, motivated, and ready to avoid problems and dangerous situations. It becomes negative when a person faces continuous challenges and problems without relief or relaxation. As a result, the person becomes overworked or irritated, and stress-related tension builds.

Causes of stress

The situations that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a tough relationship. However, any situation that puts high demands on you can be stressful. These situations include positive events such as getting married, going to college, or receiving a promotion.

External factors are not only the reason for stress. Stress can also be internal when you worry excessively about something that may or may not happen, or have pessimistic thoughts about life.

Common external causes of stress include:

·Major life changes

·Job or work

·Complicated relationship

·Financial problems

·Being too busy

·Family and children

Common internal causes of stress include:

·Negative self-talk

·Inability to accept uncertainty

·Lack of positive thinking

·Pessimism

·Unrealistic expectations

·Bad attitude

How to reduce stress?

Any stress that continues without relief can lead to a condition called distress – a negative stress reaction. Distress can disturb the body's internal balance, leading to physical symptoms such as an upset stomach, headaches, high blood pressure, chest pain, and difficulty in sleeping.

Overstress or distress can also cause emotional problems. These problems include anxiety, depression, panic attacks. Many types of research show that stress also can bring on or worsen certain symptoms or diseases. Stress can also lead to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, liver problems, and suicide.

Some of the warning signs of stress

General aches and pains
Headaches
Improper digestion
Increase in or loss of appetite
Muscle pain in neck or shoulders
Problem in sleeping

Dizziness
Cold and sweaty palms
Tiredness
Weight gain or loss
Upset stomach, diarrhea
Sexual difficulties

TIPS TO REDUCE STRESS

1. KEEP A POSITIVE ATTITUDE

There are many physical and mental benefits of positive thinking. A positive mindset can give you more confidence, improve your mood, and even reduce the likelihood of developing conditions such as hypertension, anxiety, depression, and other stress-related disorders.

There are many books available in the market or online to improve your positive thinking.

2. MEDITATION OR YOGA

This is one of the oldest and important factors to control stress. Meditation and yoga help to relax your mind and body. Meditation and yoga when practiced together reinforce the connection between mind and body, improving mainly health and well-being. When practiced regularly both yoga and meditation have proven health benefits.

Benefits of meditation or yoga:

1. Emotional well-being

2. Improves health

3. Manage stress and anxiety

4. Improves fitness

3. EXERCISE REGULARLY

Regular exercise helps to control stress and anxiety. It improves proper blood circulation in the body and helps to avoid diseases like hypertension and heart diseases.

A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation.

Getting your blood moving releases endorphins and can improve your mood almost instantaneously.

4. EAT A HEALTHY AND BALANCED DIET

Good and proper diet also plays a major role in stress. Eating unhealthy food or junk food will increase your stress level more when you are already facing stress.

Always try to eat healthy food like fruits and vegetables which improves your health condition and also helps to handle stress. Fruits and vegetables are always good, and fish with omega-3 fatty acids have been shown to reduce the symptoms of stress.

5. MAKE TIME FOR HOBBIES AND INTERESTS

Another important tip to reduce stress is to give a good amount of time to your hobbies. Every person is having their favorite hobbies like reading books, gardening, playing games, listening to music, etc.

When you focus on your favorite hobbies it will automatically help to reduce stress and improve your energy level.

6. LAUGHING

Laughing plays a major role to reduce stress. Laughing releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline.

Make a habit of watching comedy shows or movies in free time so that it releases stress and makes you feel refreshed.

7. GOOD SLEEP

We all know that stress can cause you to lose sleep. Unfortunately, the lack of sleep is also a major cause of stress. A person needs seven to eight hours of sleep every day.

Good sleep is a very effective stress-buster sometimes. When our body get relaxed we feel better.

Never use mobile phones or any electronic gadgets before going to sleep. Turn off the TV, dim the lights, and relax before going to bed.

8. SELF-TALK

This tip helps you to release your stress sometimes. When you are worried or stressed you will start thinking negative and this kind of negative thinking increases stress level. Sit calmly and just tell yourself why you are stressed out. Think about what you have to do to complete the task at hand or to handle any situation. Motivate yourself that everything will be okay.

9. LISTENING TO MUSIC

Music plays a major role to reduce stress caused by work pressure. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol.

Listen to your favorite music or good music when you are stressed out because it helps to relax your mind and regain positive energy.

10. SPEND TIME WITH YOUR FAMILY

Family is an essential part of everyone's life. Family members, friends, and well-wishers are only people with whom we can share our problems and stress. When you are facing any issue to discuss with your family and friends because they will support you and guide you in making good decisions.

Spending time with children also helps to reduce stress levels.

11. DRINK TEA OR GREEN TEA

Drink tea of coffee when you are more stressed out because it may help to feel you relaxed. Remember a high dosage of caffeine also leads to anxiety. You can drink green tea if you are comfortable with it.

Green tea contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.

CONCLUSION

Above are some of the helpful tips to reduce stress or handling stress. Try to apply any on those tips when you are stressed out. An important point to note here is stress is common in everyone's life but you should master yourself to handle stress.

Another important point is to think positively. Positive thinking will always help to motivate yourself to face any challenges in life.

7 HEALTH BENEFITS OF EATING OATS

2020-06-11T18:48:00.000+05:30

HEALTH BENEFITS OF EATING OATS

What is oatmeal?

Oatmeal is a type of porridge made from milled, steel-cut, or rolled oat grains.

An ancient cereal grain, oats come in many forms—from rolled oats to instant oatmeal.

Oats are a health whole-grain food, scientifically known as Avena sativa.

Oatmeal is a very famous breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk. Oats are full of nutrients and fiber. It is one of the popular whole-grain food that a person can consume.

Oats are one of the healthier food grains available easily. Oats are gluten-free whole grain and also a great source of important minerals, vitamins, fiber, and antioxidants.

This article provides you all the health benefits of eating oats.

Major health benefits of eating oats are:

· Weight loss

· Reduces the risk of heart disease

· Lower blood sugar level

One cup of cooked oats include several key nutrients like

166 calories

3.56 g of fat

5.94 g of protein

4.00 g of dietary fiber

In this article, we will provide important benefits of oatmeal and provide nutritional information.

1. OATS PROVIDE A GOOD AMOUNT OF VITAMINS AND MINERALS

Oats are nutrient-rich food that consists of a good amount of vitamins and minerals with low calories.

Oatmeal contains:

· Iron

· Zinc

· Phosphorous

· Magnesium

· Vitamin B1 and B5

· Copper

· Folate

If a person eats low-calorie foods that are high in nutrients help to lose weight or maintain a healthy weight.

2. PROVIDING ANTIOXIDANTS

Oats contain high levels of antioxidants. One of the major health benefits of eating oats is antioxidants.

Avenanthramides are a type of antioxidant that exists in oats exclusively.

Avenanthramides can benefit people by:

increasing the production of nitric acid, which can lower blood pressure
improving blood flow
reducing inflammation and itching

3. DEVELOPING HEALTHY BACTERIA IN THE DIGESTIVE TRACT

The beta-glucan present in oatmeal, when mixed with water, forms a gel-like substance. This solution coats the stomach and digestive tract. The third health benefit of eating oats is a healthy digestive system.

The coating feeds and improves good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

4. HELPS IN WEIGHT LOSS

Oats primarily helps in weight loss or managing weight because people tend to feel full after eating oats than consuming other foods. Weight loss is another health benefit of eating oats.

The feeling of stomach full can help a person to achieve their weight loss goal.

Some researchers have found that the effect of eating oats on appetite concludes that it increases fullness and reduces the desire to eat for the next 4 hours.

5. IMPROVING HEALTHY CHOLESTEROL LEVELS

Oatmeal helps to support a healthy cholesterol level because of its beta-glucan content. Health benefits of eating oats are health cholesterol levels.

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The main health benefits of beta-glucan fiber include:

Reduced LDL and total cholesterol levels
Reduced blood sugar and insulin response
Increased growth of good bacteria in the digestive tract

6. HELPS RELIEVE CONSTIPATION

Constipation is one of the common problems faced by many people at some point. Constipation sometimes leads to other health and gastrointestinal issues. The best health benefits of eating oats are it helps relieve constipation.

The fiber in oats can help keep waste in the gastrointestinal tract moving, which can prevent constipation.

7. REDUCING BLOOD SUGAR

Oatmeal contains a soluble fiber called beta-glucan which can help improve insulin response and possibly reduce blood sugar too.

People suffering from type 2 diabetes may find that adding oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish.

How to add oats in your diet?

We can have oats in several ways

One of the popular ways is to add oats in your breakfast

A simple way to make oatmeal is:

· ½ cup of rolled oats

· 1 cup or 250ml of water or milk

· Some salt or sugar

Combine all the ingredients and bring to a boil. Cook the oats by stirring continuously until they become soft.

To make oatmeal more tasty and healthy we can add fruits, nuts, seeds or yogurt.

You can refer youtube for many health and tasty recipes.

CONCLUSION

Oats are one of the healthier food you can eat. Include oats in your daily diet to avail of the health benefits of eating oats.

1. Oats are very rich in nutrients and with important vitamins, minerals, and nutrients.

2. Oats are rich in fiber.

3. Oats contain some unique components like beta-glucan and antioxidants like avenanthramides.

4. Help in weight loss and weight management.

5. Lower blood sugar and cholesterol levels.

6. Reduce constipation.

11 HEALTH BENEFITS OF EGGS

2020-06-10T13:29:00.000+05:30

HEALTH BENEFITS OF EGGS

An egg is one of the super healthy food. Eggs are a very good source of high-quality protein. More than half of the protein present in egg white. Egg yolk contains more calories and fat than egg white.

Eggs contain several vitamins and minerals which are essential parts of a healthy diet. Eggs are inexpensive food that is readily available with high proteins and nutrients.

Eggs are rich sources of vitamin D, selenium, B6, B12, and minerals such as zinc, iron, and copper. Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins, and minerals. The egg yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E), and essential fatty acids.

This article provides you all-important health benefits of eggs.

One boiled egg contains:

84 calories

8.3g protein

5.7g fat

1.6g saturated fat

HEALTH BENEFITS OF EATING EGGS

1. NUTRITION

The first health benefit of eggs is nutrition. Eggs are one of the most nutritious foods available. One medium or boiled poached egg is 44 g can provide the following nutrients.

Energy: 62.5 calories
Protein 5.5 grams (g)
Total fat: 4.2 g, of which 1.4 g is saturated
Sodium: 189 milligrams (mg)
Calcium: 24.6 mg
Iron: 0.8 mg
Magnesium 5.3 mg
Phosphorus: 86.7 mg
Potassium: 60.3 mg
Zinc: 0.6 mg
Cholesterol: 162 mg
Selenium: 13.4 micrograms (mcg)
Lutein and zeaxanthin: 220 mcg
Folate: 15.4 mcg

Eggs are also rich sources of vitamin A, B, D, E and K

2. STRONG MUSCLES

The protein in egg helps to repair body tissues including muscles.

Eggs contain high-quality protein, healthy fats, and other important vitamins, nutrients like B vitamins and choline. Strong muscles are a useful health benefit of eggs.

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is most important for muscle gain.

3. BRAIN HEALTH

Another health benefit of eggs is a healthy brain. Eggs contain vitamins, nutrients, and minerals that are necessary for the brain and the nervous system to function effectively. Including egg daily in your diet helps to increase brain power and keeps your brain healthy.

4. HEALTHY IMMUNE SYSTEM

Foods that are rich in vitamins and nutrients improve the immune system in the body. Another health benefit of eggs is it boosts your immune system.

The main task of the body immune system is

to fight disease-causing germs (pathogens) like viruses, bacteria, parasites or fungi, and to remove them from the body
to recognize and neutralize harmful substances from the environment
to fight disease-causing changes in the body, such as cancer cells

Vitamin A, vitamin B-12, and selenium in eggs are key factors in keeping the immune system healthy.

5. HEALTHY PREGNANCY

A healthy pregnancy is one of the good health benefits of eggs. Pregnant women should eat protein-rich food to help babies develop normally. Pregnant women should get 40 to 70 grams of protein. So eating two hard-boiled eggs a day is an easy way to increase protein intake because one egg contains 7 grams of protein. Eating a protein-rich diet can help to keep your blood sugar levels stable.

6. EYE HEALTH

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes. Another best health benefit of eggs is eye health.

Egg contains lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two types of very common eye disorders. Egg yolks contain large amounts of lutein and zeaxanthin.

Eggs are also high in vitamin A. Vitamin A deficiency is the most common cause of blindness in the world.

7. WEIGHT LOSS

The protein present in eggs can help people feel full for a longer time. This can reduce the urge to snack and can also help to lower a person’s overall calorie intake. Weight loss is another health benefit of eggs.

In one study of approximately 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

8. SKIN HEALTH

Including eggs in your daily diet gives you healthy and good skin. Skin texture is improved if you eat eggs regularly. Some vitamins or minerals present in eggs promote healthy skin. skin health is another major health benefit of eggs.

Eggs can be used in improving skin texture, be it dry or oily. Egg yolks are rich in fatty acids that can lend moisture to the skin while the egg whites contain albumin, a simple form of protein that helps tighten pores and also remove excess oil from the skin.

9. HEALTHY HAIR

Eggs also help to promote good hair growth. Eating eggs improves the protein level in the body and promotes hair growth. Many doctors recommend eggs in the diet for hair loss or hair related problems. The protein present in eggs helps in hair growth and this is the major health benefit of eggs.

Eggs can work wonders on damaged hair. As a person's hair is made up of 70 percent keratin protein, eggs can be used to rebuild damaged hair and dry hair by making it smooth and moisturized.

Some of the hair masks with eggs are:

Eggs and olive oil mask

1. Break 2 eggs and add 1-2 tb spoons of extra virgin olive oil.

2. Mix them well and apply it on your hair.

3. Let it stay for 30-45 minutes and wash off.

Both your hair and scalp will no longer be dry.

Eggs and yogurt hair conditioner

If mixed together, eggs and yogurt can make an excellent hair conditioner.

1. Take 2 eggs and add 2 tsp of fresh yogurt.

2. Use it as a hair mask, and keep it on for at least 30 mins. You can immediately see the results once you wash off the mask, your hair will be conditioned and super shiny.

10. RAISE GOOD CHOLESTEROL

Eating eggs can help you to increase the High-Density Lipoprotein (HDL) which is also known as good cholesterol. Higher levels of HDL present in eggs lower down the risk of heart disease, stroke, and other health problems. Studies have shown that consuming two eggs per day for six weeks have helped in enhancing HDL level by 10%.

CONCLUSION

Eggs are one of the super nutritious foods available. It contains many vitamins, nutrients, and minerals. Include eggs in your daily routine to avail the health benefits of eggs.

Eggs are enriched with all proteins, calories, and essential fats. Including eggs in your daily diet keeps you healthy.

Eating fresh and nicely cooked eggs provides many health benefits for your skin, hair, heart, and brain.

A person should always aim to eat a balanced diet with lots of variety, rather than focusing on any individual food as a key to good health.

10 SUPER BENEFITS OF WALKING

2020-06-09T15:00:00.000+05:30

BENEFITS OF WALKING

Walking is a part of our life and day to day activity but it provides huge benefits which help to improve our physical and mental health.

Walking can offer huge health benefits to people of all ages and helps to improve fitness levels. It may also help prevent certain diseases and even prolong your life.

Walking is free to do and easy to fit into your daily routine. Walking plays a huge role to maintain proper body weight and prevent many health issues. All you need to start walking is a sturdy pair of walking shoes.

Walking is one of the effective ways to improve your overall health. Just 30 minutes of walk every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and mental health.

Daily walking reduces your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment, special places like a gym or training.

Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Below are some of the super benefits of walking

1. BURN CALORIES

One of the first and best benefits of walking is to burn calories. Burning calories can help you maintain or lose weight. It helps to burn calories developed in your body by eating extra food or food rich in calories.

One of the best super benefits of walking is we can eat whatever we want and can reduce excess calories by walking.

Your actual calorie burn will depend on several factors, including:

walking speed
distance covered
terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
your weight

2. STRENGTHEN THE HEART

The second super benefit of walking is heart health. Heart diseases or heart attack is one of the major problem faced by many people. Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent and your risk may reduce even more when you increase the duration or distance you walk per day.

3. REDUCES JOINT PAINS

The third super benefit of walking is reduced joint pains. Joint pain is another major problem faced by aged people. Walking can help protect the joints, including your hips and knees. That’s because it helps lubricate and strengthen the muscles that support the joints.

Walking 5 to 6 miles a week may also help prevent arthritis.

4. BOOST IMMUNE SYSTEM

Another super benefit of walking at least 60 min a day helps improve the immune system.

The immune system has a vital role: It protects your body from harmful substances, germs, and cell changes that could make you ill. It is made up of various organs, cells, and proteins.

The main task of the body immune system is

to fight disease-causing germs (pathogens) like viruses, bacteria, parasites or fungi, and to remove them from the body
to recognize and neutralize harmful substances from the environment
to fight disease-causing changes in the body, such as cancer cells

Walking may reduce your risk of developing a cold or the flu.

Try to get in a daily walk to boost the immune system. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

5. BOOST YOUR ENERGY

The fifth super benefit of walking is an energy boost. Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of tea or coffee.

Walking increases oxygen flow through the body. Walking helps in the proper circulation of blood and oxygen in the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

6. IMPROVE MOOD

The sixth super benefit of walking is improved mood. Research shows that regular walking can help improve your mental health. Make a habit of walking in early morning sunlight or in a park with greenery, this will relax your mind and reduces stress, depression, and anxiety. It can also boost self-esteem and reduce symptoms of social withdrawal.

To experience these benefits, aim for 30 minutes of brisk walking or another moderate-intensity exercise three days a week. You can also break it up into three 10-minute walks.

7. EXTEND YOUR LIFE

The seventh super benefit of walking is it extends your life. Regular walking can help to extend your life span. Make walking as your daily routine and increase your life span.

Walking at a faster pace could extend your life span and makes healthier. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death caused due to cardiovascular disease and cancer.

But walking at a fast pace (at least 4 miles per hour) reduced the risk by 24 percent.

8. CREATIVE THINKING

Walking may help clear your head and help you think creatively.

A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. They found participants did better while walking, particularly while walking outdoors.

The researchers concluded that walking opens up a free flow of ideas, innovations, and is a simple and easy way to increase creativity and get physical activity at the same time.

9. IMPROVES DIGESTION

Another effective super benefit of walking is it helps to improve your digestion.

It's always been a suggestion that if you want to help with digestion then you take a quick walk around the block.

Two different types of studies have shown that a post-meal walk can help in digestion. One study conducted in 2008 showed that walking speed the rate at which food moved through the stomach.

Other studies have shown that walking also decreases blood sugar after meals, which decreases cardiovascular risk and potential signal diabetes. Essentially, walking after a meal clears glucose from the bloodstream to lower blood sugar, and helps move food through your digestive system easier.

10. BETTER SLEEP AT NIGHT

Another important benefit of walking is good sleep at night. In other words, you're likely to sleep better when you're more physically active than you tend to be.

If you work out regularly, you know that you'll sleep better at night. That's because sleep naturally boosts the effects of melatonin, the sleep hormone. Walking also helps reduce stress and pain, which can cause sleep disturbances.

Essential steps to improve your health with walking

1. Make walking part of your daily routine

Try to walk at the same time each day and make walking as a part of your routine. Choose a convenient time in a day and make it a habit. You can also walk along with your family members and friends.

It will be more relaxing when you choose an uncrowded place and greenery locations like parks.

2. Making walking interesting

· Listen to your favorite music while walking. This gives you the pleasure to walk and you can enjoy walking.

· If you feel unsafe walking alone, find one or more family members or friends to walk with.

· Walking near the most beautiful places will give you the best nature view and it improves your mood.

· Drive to different reserves, park the car, and enjoy the views while you walk.

· Explore what’s going on around you, notice the sky, the people, the sounds, the surroundings, etc.

3. Wearing a pedometer while walking

Another important step to do while walking is to use a pedometer. Pedometer records the number of steps you have walked and displays them along with the number of calories that you have burned, distance, walking time, and speed per hour.

Using a pedometer can help you to track your steps and miles, this also helps to keep you motivated and provides you easy information on steps and distance.

4. Safety suggestions while walking

Walking is generally a safe way to exercise, but look out for unexpected hazards. Suggestions include:

· See your doctor for a medical check-up before starting any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.

Warm-up and cool down with a slow, gentle walk to ease in and out of your exercise session.

· Wear comfortable clothing, and appropriate footwear to avoid burning sensation in foot and shin splints.

· Wear sunscreen, long sleeves, sunglasses, and a hat to avoid sunburn.

· Carry waterproof clothing to avoid getting wet if it rains.

· Before going to walk, check the weather forecast and take appropriate safety measures (for example, pack correct clothing).

· Drink plenty of water or fluids before and after your walk. If you are taking a long walk, take water with you.

8 HEALTH BENEFITS OF ALMONDS

2020-05-25T12:19:00.000+05:30

HEALTH BENEFITS OF ALMONDS

Almonds are considered one of the world's most famous nuts. Almonds are highly nutritious and rich in antioxidants, vitamins, minerals, and healthy fats.

This super-nut can be eaten as it is roasted or included as part of a delicious recipe. The main problem is most people misunderstand that almond is just tasty and rich in fats. So some people often avoid eating almonds, unfortunately. However, the truth about almond and its benefits are completely different, as you are going to find out by reading this article.

Almonds are nutritious

Almonds consist of impressive nutrition. A 1-ounce(28 gm) of almonds contains

Fiber: 3.5 grams
Protein: 6 grams
Fat: 14 grams (9 of which are monounsaturated)
Manganese: 32% of the RDI
Vitamin E: 37% of the RDI
Magnesium: 20% of the RDI
They also contain a good amount of copper, vitamin B2 (riboflavin), and phosphorus.

The amazing benefits of almonds

1. ALMONDS ARE GOOD FOR A HEALTHY HEART

The first benefit of almonds is a healthy heart. Almonds consists of healthy fatty acids, called monounsaturated acids or MUFA, which pair with antioxidants, also found in high amount in almonds, to protect the heart and the entire cardiovascular system. The antioxidant flavonoids present in almonds prevent the risk of developing cardiovascular diseases and reduces the risk of a heart attack.

Almonds also contain lots of minerals, such as calcium, magnesium, potassium, copper, manganese, and arginine, which are all important for your heart: these substances support cardiovascular function.
Many studies have shown that almonds can reduce the amount of LDL cholesterol which is bad for your health. Thus having almonds leads to important health improvement in both people with high cholesterol levels and those who suffer from diabetes.

Regular eating of almonds promotes healthy artery walls, as it prevents the buildup of plaque, which can clog the arteries and prevent the blood from flowing. This is why almonds are also a great supplement and food for those who suffer from high blood pressure.

2. ALMONDS IMPROVE GOOD CHOLESTEROL

The second benefit of almonds is good cholesterol. Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol.

Vitamin E present in almonds is an antioxidant that can help stop the oxidization process that causes cholesterol to clog the arteries.

3. ALMONDS MAINTAIN HEALTHY BRAIN FUNCTION

The third benefit of almonds is a healthy brain function. Almonds are one of the most appreciated and important brain foods due to their high content in riboflavin and L-carnitine. These two substances prevent cognitive decline and support healthy neurological activity, by reducing the inflammatory processes in the brain.

Elders and adults with a high risk of developing cognitive diseases, like dementia and Alzheimer’s disease, are recommended to make a habit out of eating almonds on a daily basis or at least several times per week.

4. ALMONDS IMPROVE SKIN HEALTH

The fourth benefit of almonds is healthy skin. Eat almonds if you want to have a healthy and glowing skin. Almonds are a great source of vitamin E and antioxidants, which fight free radicals and reduce inflammation, preserving your skin look healthy and young.

Almonds contain antioxidants, which can fight the damage produced by UV rays, pollution, and a poor diet on your skin. Being strong antioxidants, these substances fight and prevent skin cancer. All these, along with the monounsaturated acids MUFA content in the almonds, helps to fight against aging, malnourished skin.

5. ALMONDS PREVENT DIABETES

The fifth benefit of almonds is it prevents diabetes. As we already know that, almonds are rich in monounsaturated fatty acids, which have a very important function in the body, as they balance the amount of glucose in your blood and control the way it is being absorbed and used by the body. This means almonds can help you control your body's blood sugar levels and your diabetes.

Making a habit of eating almonds regularly can prevent insulin resistance, which can appear when the body stops reacting to insulin, allowing the glucose level to rise too much.

6. ALMONDS HELP IN WEIGHT LOSS

The sixth benefit of almonds in weight loss. Almonds contain high amounts of fats and fiber, which promote weight loss. Eating almonds mainly helps you control your cravings and prevents overeating, as they make you feel full faster than other foods.

There are multiple studies that show how almonds enhance weight loss. Some health studies show that almonds support healthy metabolism, keeping you away from weight issues. People who often eat almonds instead of other foods have lower obesity rates: this is a fact proven by studies that looked at dieters who ate almonds.

Women who ate almonds for six months experienced a reduction in their weight and their BMI, compared to the group of women who didn’t eat almonds. Those who included these nuts in their diet also lost fat mass, experienced a reduction in their blood pressure and a reduction in their waist circumference.

7. ALMONDS ENSURE A HEALTHY DIGESTIVE SYSTEM

The seventh benefit of almonds is the healthy digestive system. Almond skin contains probiotic compounds that ensure a healthy digestive system. Your digestive system has a number of good bacteria that help to digest food and turn it into nutritional elements. Without the good bacteria, the digestive system can stumble upon a number of problems and you may develop a wide array of ailments.

Almonds prevent this, as they improve the number of good bacteria in your system, preventing ailments and nutritional deficiencies.

Studies show that almonds and their skins promote and improve the health benefits of the gut bacteria due to their content of probiotics.

8. ALMONDS ARE HIGH IN VITAMIN E

The eight benefits of almonds is vitamin E. Almonds are rich in vitamin E. Vitamin E is considered as a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.

Several studies have shown that higher vitamin E intake will lower the risk of heart disease, cancer, and Alzheimer's disease.

CONCLUSION

Almonds contain a lot of vitamins, fiber, fats, protein, antioxidants, and vitamin E.

Thus almonds help in reducing heart diseases, reducing blood sugar, and lower cholesterol levels. The antioxidants present in almonds has many health benefits.

Eating almonds also reduces hunger and promotes weight loss. Include almonds in your day to day diet so that you can enjoy the health benefits of almonds.

SEVEN SUPER BENEFITS OF DRINKING HOT WATER

2020-05-20T16:41:00.003+05:30

SEVEN SUPER BENEFITS OF DRINKING HOT WATER

Drinking enough water daily can help to improve skin, muscle, and joint health. Water helps the body’s cells absorb enough nutrients and fight infections. Drinking a few glasses of warm or hot water each day might offer even more results and benefits.

While drinking water of any temperature can support overall well being and good health but drinking hot water one or two times a day is thought to provide a range of additional health benefits.

This article provides you all the health benefits of drinking warm or hot water.

1. HELPS RELIEVE CONSTIPATION

The first super benefit of drinking hot water is constipation. When a person does not drink enough water in a day, the small intestine absorbs most of the water consumed through food and drinking. This causes dehydration and can make it more difficult to have a bowel movement.

Drinking hot water helps to break down food faster than drinking cold or warm water and helps in proper bowel moments and reduces constipation. Constipation is one of the major problems faced by many people. Constipation also leads to several other problems like loss of appetite, stomach pain, and discomfort, unhappiness etc.

2. BODY DETOXIFICATION

The second super benefit of drinking hot water is body detoxification. Drinking hot water temporarily begins to raise your internal body temperature. When the temperature of your body increases it causes sweating. Sweating expels toxins and helps in cleaning the pores. Thus drinking hot water helps in body detoxification.

3. RELIEVE NASAL CONGESTION

The third super benefit of drinking hot water is it relieves nasal congestion. Drinking hot water helps in nasal related problems. One of the major problems faces by people is a sinus infection.

The warmth of hot water creates steam. Drinking hot water regularly can help loosen clogged sinuses and even relieve a sinus headache.

4. IMPROVES DIGESTION

The fourth super benefit of drinking hot water is improved digestion. Drinking hot water both soothes and activates your digestive system. Water is, after all, the lubricant that keeps your digestion going. As the water moves through your stomach and intestines, digestive organs are better hydrated and able to eliminate waste.

Drinking a glass of hot water once or twice a day helps in proper digestion and prevents problems like constipation, loss of appetite, etc.

Starting your day with a serving of hot water and ending your day with another will get you that much closer to being adequately hydrated. Your body needs water to perform basically every essential function, so the value of that can’t be overstated.

5. HELPS IN WEIGHT LOSS

The fifth super benefit of drinking hot water is weight loss. Drinking hot water regularly wakes your body’s temperature control system up. As your body compensates for the warm temperature of the water, it brings your internal temperature down and activates your metabolism.

Hot water also helps your intestines contract to clear out waste products that are bloating your body, which gets rid of the dreaded “water weight.”

6. IMPROVES CIRCULATION

The sixth super benefit of drinking hot water is improved blood circulation. Drinking hot water helps in proper blood circulation. It carries blood more effectively throughout your body.

Proper blood circulation can reduce the risk of cardiovascular diseases and improve heart health.

7. CAN DECREASE STRESS LEVELS

The seventh super benefit of drinking hot water is decreased stress levels. A soothing cup of hot water may help to manage their stress and anxiety. An older study found that consumption of hot liquids, such as tea and coffee, could lower stress and reduce feelings of anxiety.

Since drinking hot water helps improve central nervous system functions, you might end up feeling less anxious if you drink it.

CONCLUSION

The above-mentioned benefits of drinking hot water help to improve your health conditions and relieve some problems mentioned above. Drinking hot water may completely don’t cure any disease but it prevents some diseases.

A person should drink at least one glass of hot water early morning in a day or before going to bed to enjoy its benefits.

5 AMAZING WEIGHT LOSS TIPS

2020-03-17T15:29:00.005+05:30

HEALTHY WEIGHT LOSS TIPS

Now a days over weight and obesity is the main problem faced by many people in the world. Obesity is one of the major factors causing many health issues in adults.

Obesity not only leads to many health problems but also, make a person mentally weak and unhealthy.

This article provides reasons for weight gain and provides healthy weight loss tips.

What is obesity?

Obesity is a condition that occurs when a person carries excess weight or body fat that might affect their health. A doctor will usually suggest a person has obesity if they have a high body mass index (BMI).

What is BMI?

A BMI between 25 and 29.9 indicates that a person is carrying excess weight. A BMI of 30 or over suggests that a person may have obesity.

Body Mass Index is a simple calculation using a person’s height and weight. The formula is BMI = kg/m² where kg is a person’s weight in kilograms and m² is their height in meters squared.

Example:

For an adult with a height of 180 cm and a weight of 75 kg. Our first step needs to be to convert the height into meters. As there are 100cm in a meter, we divide our figure by 100. This gives us 1.8m.

Let's plug those figures into our formula:

BMI= 75/ (1.8*1.8)

BMI=75/3.24

This gives us BMI figure 23.15

We can easily calculate BMI using the above formula.

There are many factors that lead to obesity like a sedentary lifestyle, unhealthy eating, junk food, skipping food, etc.
Let us now see how the food we eat converts into energy:

Our bodies digest the food we eat by mixing it with fluids (acids and enzymes) inside the stomach. When the stomach digests food, the carbohydrate (sugars and starches) in the food we eat breaks down into another type of sugar, called glucose.

The stomach and small intestines in our body absorb the glucose and then release it into the bloodstream. Once in the bloodstream, glucose can be used immediately for energy or else stored in our bodies, to be used later.

Our bodies need insulin in order to store or use glucose for energy. Without insulin, glucose stays in the bloodstream, keeping blood sugar levels high.

Whenever insulin is released from the pancreas, it travels through the bloodstream to the body's cells and tells the cell doors to open up to let the glucose in. Once glucose is inside, the cells convert glucose into energy to use right then or store it to use later whenever required.

Insulin helps our cells convert glucose into energy, and it helps our bodies store extra glucose for use later. For example, if you eat a large meal and your body doesn't need that much glucose right away, insulin will help your body store it to convert to energy later.

Insulin does this by turning the extra food we eat into larger packages of glucose called glycogen. Glycogen is stored in the liver and muscles.

The main reason for gaining weight is explained below.

As explained above our body requires glucose to gain energy to perform our daily activities.

If we have enough glucose we will be healthy. But if we eat more food with a lot of fat without consuming the energy we got from glucose will be stored in the liver in the form of glycogen.

If we continuously give more glucose into our body without consuming gained energy it will lead to fat in our body, increase cholesterol level, increase blood pressure, leads to heart blocks, heart attack and diabetes.

So the main reason for gaining fat in our body is eating a lot of food but not consuming the energy we gained from that food.

The first step we have to do lose weight is to consume our energy daily by doing physical activities like walking, cycling and exercises etc.

TIPS TO LOSE WEIGHT

1. CONTROL YOUR STRESS LEVEL

One of the most important weight loss tips is to always control your stress. The thought of being overweight is the first reason causing stress. There are many people who always look in the mirror and start thinking of their overweight.

Always focus on losing weight rather than worrying about your weight. Overthinking leads to depression.

2. DRINK MORE WATER

Drinking water plays a major role in the human body. About 60% of the human body is made of water. There are many health benefits of drinking water which also help in weight loss.

It delivers oxygen throughout the body.

It improves skin health and beauty.

It regulates body temperature.

It improves digestive health.

It flushes body waste.

It helps in weight loss.

Improves blood circulation.

Benefits of drinking hot water:

Seven super benefits of drinking hot water

The most helpful weight loss tip is drinking hot water. Drinking hot water can provide your body with the water it needs to replenish fluids. It can also improve digestion, relieve congestion, and even make you feel more relaxed.

The most important use of drinking hot water early morning helps in weight loss.

3. REGULAR WALKING

super walking benefits

Another important weight loss tip is walking.

The main cause of heart disease or heart problems is hypertension (high blood pressure).

High blood pressure leads to several problems like diabetes, muscle stiffness, heart attacks, etc.

One of the best solution to reduce this problem is by walking. A habit of walking at least 30 minutes a day helps in maintaining and controlling blood pressure.

Walking improves blood circulation in the body and helps to supply blood to each and every organ of the body.

It helps in reducing the body weight by reducing the cholesterol level.

4. LAW OF ATTRACTION

Law of attraction in one of the useful weight loss tips.

An amazing book called The Secret from “Rhonda Byrne” has interesting information about how to lose weight. It is all about the law of attraction and how the law of attraction helps in losing weight.

The law of attraction is the attractive, magnetic power of the universe that draws similar energies together.

Everything that’s coming into your life you are attracting into your life and it's attracted to you by virtue of the images you are holding into your mind. It’s what you are thinking. Whatever is going on in your mind you are attracting to you.

It is the law that determines the complete order in the universe, every moment of your life, and every single thing you experience in your life. It doesn’t matter who you are and where you are, the law of attraction is forming your entire life experience and all-powerful law is doing through your thoughts.

The most common thought that people hold is that food was responsible for weight gain.

Food is not responsible for putting on weight. It is your thought that food is responsible for putting on weight that actually has food put on weight.

Your thoughts are the primary cause for everything and the rest is an effect from those thoughts. Think perfect thoughts and the result must be a perfect weight.

You might know about some people who are thin but eats like a horse. You might have also heard them saying “I can eat whatever I want and I am always the perfect weight.” And so the genie of the universe says, “Your wish is my command!”

Thin people will never get a thought of losing weight because they have the confidence that they will not put weight. These people send the thought of eating nicely and staying still thin into the universe. The universe will take their thought and the same will happen.

Fat people always think of losing weight and they send the same thoughts into the universe of losing weight. The same thought will be sent into the universe and genie says, “Your wish is my command!”

There are three steps to lose weight according to the “The Secret” book

Ask

Get clear on the weight you want to be. Have a picture on your mind of what you will look like when you have become that perfect weight. Get a picture of yourself at your perfect weight, if you have them, look at them often.

Believe

You must believe you will receive and the perfect weight is already yours. You must imagine, pretend, act as if, make-believe that the perfect weight is yours. You must see yourself you will be receiving your perfect weight.

Receive

You must feel good. You must feel good about your body. This is important because you cannot attract your perfect weight if you feel bad about your body now. If you feel bad about your body, it is a powerful feeling, and you will continue to attract feeling bad about your body.

You will never change your body if you are critical of it and find fault with it, and in fact, you will attract more weight for you. Think about all the perfect things about you. As you think perfect thoughts, as you feel good about you, you are on the frequency of perfect weight.

He recommends that when you eat, make sure you are entirely focused on the experience of chewing the food. Keep your mind present and experience the sensation of eating food and do not allow your mind to drift to other things.

If we can eat our food in the present, entirely focused on the pleasurable experience of eating, the food is assimilated in our bodies perfectly and the results in our body must be perfection.

5. EAT HEALTHY FOOD

Eating healthy food is one of the major weight loss tips.
Eating healthy food always helps you to get good health and proper weight. Include healthy food into your diet regularly and try to avoid unhealthy food or outside food.

Eat fresh fruits and vegetables every day to get vitamins and health benefits from them.

Plan your diet based on your eating time and taste and try to cover all kinds of healthy food every day.

Some types of healthy food like

Eggs

Fish

Fresh fruits

Fresh vegetables

Fiber-rich food

Nuts

Green leafy vegetables

Include all kinds of food in your daily routine which covers all kind of vitamins required to stay healthy and to maintain proper weight.

Finally here are some Do’s and Don’ts to stay healthy and fit

Do’s

1. Plan your diet according to your budget and taste and follow that diet every day to stay healthy and fit.

2. Check your stress level and try to control your stress. Because stress is one of the major reason to gain weight.

3. Always try to spend some time in the fresh air and good environment keeping your electronic gadgets away from you.

Whenever you enjoy nature and feel fresh it will release all your stress from your body and you feel relax.

4. Try to walk at least 30mins a day. It will help for proper blood circulation in your body.

5. Never regret about your weight and health because it will create more stress and make to feel disappointed.

6. Always keep smiling. Because smiling strengthens the immune system, reduces stress, reduces blood pressure.

Don’ts

1. Try to avoid eating junk food.

2. Don’t starve yourself.

3. Never skip your meals in order to lose weight.

4. Don’t think of your overweight always.